Ejercicios Extremos de Core Fusion: ¡conócelos aquí!

¡Comparte!

Tal vez ese nombre sea un poco intimidante. Sin embargo, el Core Fusion Extreme es una práctica cada vez más elegida en todo el mundo debido a sus maravillosos resultados. En el siguiente artículo, hablaremos de ello y de algunos de sus principales ejercicios.

¿Qué es Core Fusion Extreme?

El concepto del Core Fusion Extreme es bastante nuevo, y todavía no hay muchos gimnasios que lo ofrezcan. Básicamente, se trata de un entrenamiento en clase HIIT (high intensity interval training) que incluye ejercicios en los que debemos dar «el máximo» en un periodo de tiempo muy corto, maximizando el uso.

Así, el ritmo cardíaco se mantiene estable durante la sesión y maximiza la capacidad de quemar grasa.

El nombre de la disciplina, Core Fusion Extreme, nos hace pensar que es extremadamente difícil y sólo para personas en buena condición física. Sin embargo, cualquiera puede tomar una lección y realizar los ejercicios al principio. Obviamente, a tu propio ritmo, aumentando la velocidad con el tiempo.

La sala de ejercicios para practicar Core Fusion Extreme está dividida en estaciones, con una rutina que cambia continuamente (no hay dos lecciones iguales). Muchos ejercicios se hacen con su propio peso corporal y otros con elementos que van desde una cuerda TRX hasta una caja o una tetera (peso ruso).

Comienza con un precalentamiento y después de que el profesor explica cada estación, los participantes realizan los ejercicios que han aprendido durante dos series de 40 segundos cada una.

Mira también:   Cincuenta buenos consejos para ayudarle a perder grasa

Además, cada serie tiene un intervalo de 20 segundos. Después de ese tiempo, el técnico indica su cambio de estación y así sucesivamente, hasta que termina con dos rondas completas.

Ejemplos de ejercicios de Core Fusion Extreme

Como se ha dicho anteriormente, cada lección o sesión del Core Fusion Extreme es diferente, ya que las estaciones se modifican de acuerdo a la «originalidad» o «creatividad» del formador. Algunos de los ejercicios que se pueden incluir en la rutina son:

1. Abs X

Coloca la espalda en el suelo o en la alfombra, extiende los brazos y las piernas, como si estuvieras formando una «X» con los extremos. Luego, levante la pierna derecha mientras levanta el brazo izquierdo y el torso gira ligeramente.

La idea de estos abdominales es que usted toque la pierna levantada con ambas manos, mantenga la posición durante dos segundos y regrese al comienzo de la segunda parte del ejercicio, que es levantar la otra pierna.

2. Lagartijas con desplazamiento lateral

Una de las estrellas del intenso Core Fusion Extreme para principiantes. Para empezar, manténgase en una posición paralela al suelo con las piernas estiradas. Levántese con las palmas de las manos y la punta de los pies como soporte, el resto del cuerpo estará suspendido en el aire.

Estire los brazos y levante los glúteos. Estire la pierna derecha hacia el lado derecho y pásela por delante de la pierna izquierda. Sostén esto por unos segundos, regresa al anterior y haz otra flexión de brazos antes de repetirlo con el lado izquierdo.

3. Combinado sprint

Otro ejercicio de Core Fusion Extreme que requiere algo de equilibrio y coordinación.

Mira también:   6 consejos importantes para tonificar los glúteos

El sprint combinado comienza de la siguiente manera: mantén las piernas separadas a lo ancho de los hombros, baja el torso y llévalo al lado derecho. La mano izquierda tocará el suelo lo más cerca posible del pie derecho. Luego repita al otro lado.

Ahora levántate y corre 30 veces, llevando tus rodillas hacia tu pecho, una por una, como si estuvieras corriendo. Reinicie con la primera parte del ejercicio.

4. Explosiones con mancuernas

El último ejemplo de ejercicios para el Core Fusion Extreme requiere mancuernas, discos o algún tipo de peso. Empiece a pararse con las piernas juntas y una carga en cada mano. Estire los brazos sobre la cabeza para que las mancuernas toquen el aire.

Luego, doble las rodillas y los codos cuando haga una sentadilla. Esta es la primera repetición. Al elevar el tronco, el movimiento debe ser rápido y enérgico.

Core Fusion Extreme tiene muchos beneficios porque es una disciplina HIIT. Además, sus sesiones son cortas, con un máximo de 30 minutos, ideal para aquellos que no tienen mucho tiempo libre!

Beneficios de HIIT y cómo empezar a practicar HIIT es la nueva tendencia para el deporte y sus excelentes resultados han sido probados. Vea los beneficios de HIIT y cómo empezar a practicar a continuación. Leer más «

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