Los mejores ejercicios para quemar calorías

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Establecer un entrenamiento de quema de calorías es relativamente sencillo. Sin embargo, para tener éxito y aprovechar los resultados, se deben combinar varios elementos. Una dieta perfectamente balanceada es una de ellas, además de perseverancia y disciplina para cumplir con todos los entrenamientos.

¿Qué son las calorías?

Hay personas que empiezan a entrenarse para quemar calorías sin haber entendido completamente lo que son y cuál es su función dentro del cuerpo.

En términos simples, se refieren a la cantidad de energía que el cuerpo necesita para realizar sus funciones básicas. Estamos hablando del buen funcionamiento del corazón y de todo el sistema circulatorio, del trabajo muscular de la fuerza, así como de la reproducción y regeneración de los tejidos.

El cuerpo extrae las calorías de la oxidación de los carbohidratos, las grasas y las proteínas. El alcohol es otra fuente de calorías, pero de las llamadas calorías vacías, que no proporcionan ningún nutriente.

El no tener en cuenta este elemento nutritivo es un error frecuente en algunas personas que intentan perder peso rápidamente. En caso de déficit excesivo, el cuerpo extraerá calorías de los tejidos, generando un desequilibrio potencialmente tan peligroso como el sobrepeso.

Ejercicios para quemar calorías

El primer paso para hacer cualquier entrenamiento es calentar , un período diseñado para elevar la temperatura de los músculos y prepararlos para la acción. Caminar a un ritmo moderado durante 10 minutos es una buena idea.

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Luego, se deben hacer 15 sentadillas simples, además de balancear las piernas y los brazos durante unos minutos. Se deben incluir los estiramientos en el cuello, las muñecas, las rodillas y los tobillos. Saltar la cuerda es otro ejercicio de calistenia que, como valor añadido, es eficaz para empezar a quemar calorías.

Saltar en cuclillas

Además de ser muy eficaz para quemar calorías y grasas , la postura en cuclillas y todas sus variaciones se incluyen en la mayoría de los entrenamientos para tonificar la zona lumbar y abdominal, los glúteos, los muslos y las pantorrillas.

La posición correcta para comenzar este ejercicio es pararse con las piernas separadas a la anchura de los hombros y con los dedos ligeramente apuntando hacia afuera.

Para una correcta ejecución, debe doblar las rodillas, manteniendo la espalda completamente recta, como si estuviera sentado en una silla imaginaria. Al descender, los brazos se colocan hacia adelante en una línea paralela al suelo.

Luego, salta levantando los brazos por encima de la cabeza, aterrizando lo más suavemente posible y terminando de nuevo sentado en la silla imaginaria. Se deben hacer 12 repeticiones en un tiempo máximo de 30 segundos.

Lagartijas con la mano alternada

Es la típica flexión y extensión de los codos desde la posición de la tabla. Sin embargo, con una variación: al volver a la posición inicial, se debe tocar el hombro derecho con el brazo izquierdo. Se deben hacer 12 repeticiones, seis por cada lado. Opcionalmente, las rodillas se pueden apoyar en el suelo.

Jump board

Desde la posición del tablero, con un solo salto, ponga los pies en las manos y póngase de rodillas. Luego haga otro salto, esta vez hacia arriba, estirando los brazos por encima de la cabeza y dibujando una línea recta con el torso y las piernas.

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Vuelva a la posición en cuclillas y tan pronto como sea posible al punto de partida. Se deben hacer 12 repeticiones en un tiempo máximo de 30 segundos.

Rodillas deslizantes de la tabla

Para empezar, manténgase en la posición de la tabla, pero con los codos apoyados . El ejercicio consiste en llevar la rodilla izquierda hasta el pecho , hasta que esté lo más cerca posible del hombro derecho.

Después de regresar al punto de partida, repita el movimiento con la pierna derecha. Debe haber 12 repeticiones (seis por cada lado) en un tiempo máximo de 30 segundos.

Rodillas del pecho

Levántese, con las manos hacia adelante y paralelas al suelo, salte levantando ambas rodillas hacia el pecho . Por lo tanto, sin detenerse y con gran intensidad, se deben realizar tantas repeticiones como sea posible en un período de 30 segundos.

Descanso e hidratación

Como variaciones de este entrenamiento de quema de calorías, se pueden incluir saltos frontales y laterales, tablas para levantar los brazos y eructos. Aproximadamente 20 segundos de descanso entre cada grupo de movimiento serán suficientes para dosificar el esfuerzo.

Ciertamente es importante tener agua alrededor para reponer el líquido que se pierde a través del sudor. La frecuencia recomendada es de tres o cuatro veces por semana en días no consecutivos.

¿Cómo quemar más calorías en la cinta? Correr es una de las mejores maneras de perder peso. Usted debe saber que hay algunos consejos para quemar más calorías en la cinta. Obtenga más información a continuación. Leer más «

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