Formación a domicilio para mujeres

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Las mujeres que quieren ponerse en forma deben tener en cuenta que es posible entrenar sin necesidad de ir al gimnasio . De hecho, usted puede hacer esto en casa. Por lo tanto, en este artículo presentamos la mejor formación que se puede hacer en casa para las mujeres.

Los mejores ejercicios para hacer en casa para las mujeres que incluimos en nuestra lista son muy sencillos de hacer . Además, recomendamos mantener una buena dieta e incluir ejercicios cardiovasculares para obtener los máximos beneficios.

La mejor formación en casa para mujeres

A continuación, les presentamos la mejor formación para hacer en casa para las mujeres:

1.-Flex Brazos

El primero de los ejercicios que incluimos en el entrenamiento en casa de las mujeres son las flexiones de brazos. En realidad, es un ejercicio ideal para fortalecer los brazos, la espalda, el abdomen, el pecho y los glúteos al mismo tiempo.

Para hacer una flexión correctamente, debe empezar en el suelo, boca abajo, con las manos y los pies apoyados. Coloque sus manos más allá del ancho de sus hombros y rodillas detrás de sus caderas.

Luego doble los codos y baje el pecho y las caderas al mismo tiempo, hasta que los codos estén en un ángulo de 90 grados. Finalmente, empuje las manos para levantar el pecho y las caderas hasta la posición inicial.

2. placa lateral

En segundo lugar, presentamos otro de los mejores ejercicios que puedes hacer en casa: la tabla. Eficaz y sencillo como pocos, ejercicios de tablero le permiten entrenar todo su cuerpo, con especial énfasis en los hombros, brazos y, por supuesto, el abdomen .

Mira también:   Los 4 mejores estiramientos para un entrenamiento completo

Si se hace correctamente, también sirve para fortalecer los oblicuos, las nalgas y las caderas. Entre los beneficios más notables, ayuda a mantener una postura correcta, aumenta la fuerza del tronco y tonifica los glúteos.

Debe pararse de lado, apoyándose en el antebrazo y el lado del pie. Todo su cuerpo debe estar en línea recta.

«La persistencia puede convertir el fracaso en un éxito extraordinario»

-Matt Biondi-

Una vez alineado, usted debe mantener la posición y mantener la postura tanto como pueda. Puede ser una buena idea hacer el ejercicio frente a un espejo para ver si está haciendo el ejercicio en la posición ideal, así como respirar lenta y profundamente para que la posición sea más cómoda para usted.

3-Agachamentos

Las sentadillas son uno de los mejores ejercicios para fortalecer los cuádriceps, glúteos y abdominales. Además, ayudan a aliviar el dolor de rodilla al fortalecer los músculos sin ningún impacto en la articulación.

Hacer una repetición es muy sencillo. Sólo tiene que dejar los pies separados en el ancho de la cadera, mover los brazos hacia adelante y doblar la cintura como si quisiera sentarse en una silla .

Asegúrese de que las rodillas no se muevan hacia adelante, sino que permanezcan detrás de los dedos de los pies mientras las piernas están paralelas al piso. Regrese a la posición inicial empujando los talones y levantando los glúteos.

4- Saltar cadena

Cuarto, saltar la cuerda es otro ejercicio perfecto para hacer en casa que tiene muchos beneficios . Sólo se necesita una cuerda, mucha motivación y algo de coordinación para aumentar la dificultad de los ejercicios.

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Además, también sirve para quemar calorías y mejorar su condición física. Es muy completo, divertido y permite tonificar todo el cuerpo al mismo tiempo, con especial atención a las extremidades inferiores.

No olvides que cuando saltas, tu cuerpo debe estar erguido, mirando hacia adelante. Sus piernas deben estar ligeramente dobladas y sus brazos no deben estar demasiado separados. Tendrás que coordinar los saltos cada vez que la cuerda se acerque al suelo.

No se desanime si tiene dificultades al principio. Estamos seguros de que mejorarás en pocos días de entrenamiento.

5.-Flex tríceps

El último de los ejercicios para hacer en casa son las flexiones del tríceps, un área de preocupación para muchas mujeres. Es un ejercicio ideal en el que sólo se necesita un soporte para realizarlo . Es muy sencillo de hacer y en él lo más importante es aumentar el número de repeticiones.

Para hacer este ejercicio, usted debe poner las manos en el borde de la silla y colocar los pies en el suelo . Doble los codos y baje la parte superior del cuerpo justo antes de que las caderas toquen el suelo. Luego extienda los brazos y empuje los talones hacia atrás hasta la posición inicial.

Finalmente, recuerde que para este entrenamiento en casa es importante hacer un buen calentamiento para evitar cualquier tipo de lesión inesperada.

4 suplementos especiales para mujeres antes del entrenamiento Dadas las peculiaridades del entrenamiento de las mujeres, es necesario promover el culturismo en todo momento, empezando por los suplementos de pre-entrenamiento. Leer más «

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