Ejercicios para quemar grasa en el gimnasio

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Por lo general, el gimnasio está relacionado con el levantamiento de pesas y personas musculosas. Sin embargo, también es posible realizar ejercicios para quemar grasa en el gimnasio. ¿Te gustaría saber cómo? En el siguiente artículo, hablamos de disciplinas y ejercicios que pueden ayudarle.

Ejercicios para quemar grasa en el gimnasio

Sin descuidar las máquinas, barras y mancuernas, también podemos hacer ejercicios para quemar grasa en el gimnasio. Los más efectivos son:

1. Ejecutar

La tan famosa cinta de correr puede ayudarnos a lograr el objetivo de perder peso . Y no sólo eso, ya que también fortalece los músculos y las articulaciones de las piernas, reduce el estrés y mejora la salud cardiorrespiratoria.

Aunque no es verdad que no hay manera de correr al aire libre, en el gimnasio podemos controlar mejor los movimientos gracias a esta máquina, y correr con más comodidad.

Comience con una caminata, luego haga un trote ligero y finalmente corra a una velocidad más alta. Se recomienda un mínimo de 20 minutos. Los estudios indican que una ligera pendiente equivale a correr en una cinta de correr a correr en una calle.

2. HIIT

El entrenamiento a intervalos de alta intensidad (o HIIT) es otro tipo de ejercicio para quemar grasa en el gimnasio. Muchos lo ofrecen como una «lección adicional», que tiene cada vez más partidarios. Las sesiones duran sólo 30 minutos, pero son muy exigentes y aceleran el metabolismo durante 24 horas.

Mira también:   Los mejores entrenadores personales en YouTube

HIIT se puede añadir a cualquier entrenamiento cardiovascular o incluso al levantamiento de pesas. Los ejercicios son muy diversos: burpees , jumping squats, jumping jacks, knees to the chest, sprints …. todo depende de la imaginación del entrenador!

3. Bicicleta

Otro complemento de la academia que dejan de lado quienes se dedican al entrenamiento con pesas. Sin embargo, la bicicleta estacionaria tiene muchos beneficios, similares a los de caminar por la calle. Si quieres perder peso, añade 30 minutos de ciclismo a tu rutina y en unas semanas verás los resultados.

Y no sólo eso, ya que también mejorará su resistencia física, fortalecerá sus rodillas y le dará suficiente oxígeno . Recomendamos que empiece lentamente y aumente la velocidad poco a poco.

Esta máquina nos permite hacer un mayor esfuerzo que otras, como la máquina de remo, y ofrece menos riesgo de lesiones que correr. Es una gran opción!

4. Tabata

El entrenamiento Tabata es una disciplina de origen japonés cuyo objetivo principal es la quema de grasas. Consiste en realizar una serie de cuatro ejercicios diferentes siguiendo una regla: por cada 20 segundos de entrenamiento, 10 segundos de descanso.

Algunos de los ejercicios de esta rutina son: sentadillas, barra, reposabrazos y zancadas . Los beneficios del entrenamiento Tabata son similares a los del HIIT porque mejoran la resistencia y la frecuencia cardíaca, proporcionan mucho oxígeno al cuerpo, tonifican y ejercitan todo el cuerpo.

5. Elíptico

Si quieres quemar grasa en el gimnasio y estás un poco aburrido de la bicicleta estacionaria, puedes usar otras máquinas como la elíptica. Incluyendo 30 minutos, dos o tres veces a la semana, puede ayudarle a cambiar completamente su silueta.

Mira también:   No tiene sentido entrenar duro si comes mal.

El objetivo es elegir una resistencia tal que los movimientos requieran cierto esfuerzo. Un consejo: ¡ponga las rodillas en línea con los dedos de los pies para que el empuje sea correcto y evite el dolor o las lesiones y no levante los talones por nada en el mundo!

6. Hilado

Otra forma de perder peso en el gimnasio también se conoce como ‘ indoor cycle ‘. Incluye una bicicleta fija, pero los paseos son más intensos que si lo hiciéramos por nuestra cuenta.

Esto se debe a que es una lección que incluye música, un profesor que nos guía y diferentes combinaciones de movimientos : sentados, de pie, con los brazos más adelante o más atrás, etc. Es muy divertido!

7. Remo

Puede parecer que esta máquina se utiliza para fortalecer los brazos y las piernas, pero de hecho, también sirve para quemar calorías…. ¡Y en grandes cantidades! El movimiento es el mismo que si remássemos una barca, por lo que todo el cuerpo se pone en movimiento.

Y aunque no lo creas, el esfuerzo que requiere remar es perfecto para despedirse de los kilos extra. Como consejo, siempre mantenga la espalda recta. De esta manera, evitará el dolor o las lesiones.

7 agachándose para tallar las nalgas Las sentadillas son sin duda uno de los mejores ejercicios para esculpir las nalgas. Hemos preparado una lista con diferentes variaciones. Leer más «

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