Subir escaleras: un desafiante ejercicio de 15 minutos

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Subir escaleras le permite aumentar su ritmo cardíaco, quemar grasa y trabajar sus glúteos, isquiotibiales, cuádriceps y troncos más intensamente que en terreno plano.

Así que en el siguiente artículo, explicaremos el desafío de subir escaleras de 15 minutos que te permitirán mantenerte en forma sin tener que usar equipo.

Ciertamente, el entrenamiento con escaleras aumenta la frecuencia cardíaca y ayuda a protegerlo de la hipertensión, el aumento de peso y la obstrucción de las arterias.

Al mismo tiempo, esto reduce el riesgo de desarrollar enfermedades crónicas como diabetes, enfermedades cardíacas, demencia vascular e incluso algunos tipos de cáncer.

Además, subir escaleras también ejercita los huesos y los músculos, mejorando la fuerza, la densidad ósea y el tono muscular.

Este tipo de actividad física incidental también se asocia con una mejor salud mental porque hace que el cuerpo libere endorfinas. También proporcionan tiempo para pensar y reflexionar, factores clave en el manejo del estrés y las tensiones diarias.

15 minutos de entrenamiento para subir escaleras

1. Saltos y sentadillas

Para comenzar este entrenamiento de escalada, empezaremos con un ejercicio de salto para ganar capacidad y perder calorías. Para empezar, debe levantarse, saltar al primer paso y aterrizar con el pie derecho.

Luego salta con 2 pies, aterrizando en una cuclillas en el mismo escalón. Repita, saltando al segundo paso, aterrizando con el pie izquierdo. Continúe hacia arriba, alternando los lados y vuelva a la posición inicial. Lo ideal es realizar un total de 3 series de 10 repeticiones.

Mira también:   5 errores cometidos cuando queremos perder peso

2. Ritmo variable

En este segundo ejercicio, el objetivo es que la sangre fluya a través de las piernas. Por lo tanto, primero comenzará a subir las escaleras lentamente, manteniendo los hombros hacia atrás. Cuando baje, puede hacerlo lentamente para repetir la acción de nuevo en 3 ocasiones.

Después de terminar las primeras 3 rondas, usted subirá las escaleras de nuevo corriendo. De manera similar, el descenso será lento para poner la mayor parte de su peso sobre sus talones, de modo que las nalgas absorban el impacto en lugar de las rodillas. Usted debe hacer un total de 2 series más para terminar el ejercicio.

«Los campeones no se hacen en la academia. Los campeones están hechos de algo que tienen dentro, un deseo, un sueño, una visión «

– Muhammad Ali-

3. Flexiones de pecho

Tercero, queremos sugerirle que incluya las flexiones del pecho en este entrenamiento con escaleras. Como puede imaginar, puede aprovechar la pendiente generada por las escaleras para ayudarle.

Para hacerlos, es muy sencillo. Debe apoyar las manos en el suelo y los pies en el primer escalón. En este punto, puedes empezar con las flexiones.

Si lo desea, puede añadir dificultad usando un paso más; le recomendamos hacer 3 series de 10 repeticiones: al final de cada serie, debe subir y bajar las escaleras corriendo y descansando durante 10 segundos.

4. Flexión de tríceps

Finalmente, queremos presentarle una forma de entrenar tríceps con escaleras que involucrarán todo su cuerpo.

Sólo debe sentarse en el borde del segundo o tercer escalón, dependiendo de su altura, luego presione las palmas de las manos para separar ligeramente los glúteos del escalón, estire las piernas y apoye los talones en el suelo.

Mira también:   8 signos de que usted es (o podría llegar a ser) un entrenador personal increíble

Baje lentamente la espalda mientras flexiona los brazos a un ángulo de 90 grados. Presione hacia atrás hasta llegar a la posición inicial para finalizar una repetición.

Le sugerimos que haga un total de 3 series que se componen de 15 repeticiones. No olvide subir los escalones lo más intensamente posible y descender a un ritmo más lento. Puede tomarse 10 segundos para descansar después de terminar cada juego.

Por último, recuerde que para superar este reto de subir escalones 15 minutos, lo más importante es que todavía puede utilizar las escaleras para realizar un buen calentamiento y así evitar lesiones.

Además, usted debe saber que hay infinitas variaciones en cada uno de los ejercicios. Estamos convencidos de que cuando tenga unas pocas semanas de entrenamiento, notará los increíbles beneficios del entrenamiento en escaleras!

Ejercicios para quemar grasa en el gimnasio Muchas veces este es el objetivo más importante de los que asisten al gimnasio, pero no es fácil encontrar los mejores ejercicios para quemar grasa. Leer más «

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  143. May I just say what a comfort to uncover someone who actually knows what they’re talking about on the net. You definitely understand how to bring a problem to light and make it important. More and more people need to check this out and understand this side of the story. I was surprised that you’re not more popular since you most certainly possess the gift.

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  155. After I originally commented I seem to have clicked the -Notify me when new comments are added- checkbox and now whenever a comment is added I recieve 4 emails with the exact same comment. Perhaps there is a means you can remove me from that service? Thank you!

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  198. I have to thank you for the efforts you have put in penning this site. I am hoping to see the same high-grade content by you in the future as well. In fact, your creative writing abilities has motivated me to get my very own blog now 😉

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  207. You are so cool! I do not think I’ve truly read through anything like that before. So good to discover another person with unique thoughts on this topic. Seriously.. many thanks for starting this up. This web site is one thing that is needed on the internet, someone with some originality!

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  224. When I originally left a comment I seem to have clicked the -Notify me when new comments are added- checkbox and from now on whenever a comment is added I recieve four emails with the same comment. There has to be a means you are able to remove me from that service? Thank you!

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