Un entrenamiento y consejos de fitness para mujeres principiantes

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¿Has decidido empezar a entrenar? Felicitaciones! En el siguiente artículo, vamos a dar algunas recomendaciones de fitness para mujeres principiantes, así como un entrenamiento básico pero muy completo.

Consejos de acondicionamiento físico para mujeres principiantes

Si quieres empezar a practicar ejercicios, probablemente necesitarás algunas recomendaciones. Como resultado, usted se beneficiará de un entrenamiento completo, estará cómodo y evitará el dolor y las lesiones:

1. Estire y caliente bien

Después del ejercicio es necesario estirar un poco los músculos. Un calentamiento al principio le permitirá estimular gradualmente las áreas en las que trabajará. El estiramiento al final evitará que estas áreas se carguen y se lastimen entre sí.

2. Entrenar un máximo de 60 minutos

Hay una falsa creencia de que pasar dos horas en el gimnasio es mejor que un entrenamiento de 60 minutos (o menos). Sin embargo, este no es el caso, ya que los músculos se cansan y después de cierto tiempo dejan de trabajar. Evitará la fatiga muscular tan común por sobreesfuerzo.

Tampoco es aconsejable entrenar todos los días, hay que darle al cuerpo el tiempo que necesita para recuperarse. Por lo tanto, deje un día de descanso entre sesiones. Por ejemplo, entrene los lunes, miércoles y viernes o martes, jueves y sábado.

3. Usar ropa adecuada

Los ejercicios para mujeres pueden realizarse en cualquier lugar, ya sea en el gimnasio, en casa o en el parque . Pero en cualquier caso, debe tener ropa adecuada. Esto significa que son cómodos, no de una marca específica. Y lo mismo ocurre con los zapatos.

Mira también:   ¿Qué deportes queman más calorías?

4. Hidratar

Es esencial beber los famosos dos litros de agua al día, por lo menos. Sin embargo, cuando haga ejercicio, considere aumentar esta cantidad y especialmente beber durante el entrenamiento. De esta manera, evitará la deshidratación y mejorará su rendimiento.

Entrenamiento físico básico para mujeres principiantes

Ya tienes la ropa adecuada, los horarios organizados y el deseo de empezar. Por lo tanto, lo que queda es conocer algunos ejercicios básicos dentro de un entrenamiento de fitness para mujeres:

1. Sentadillas

Son los reyes del entrenamiento y, aunque muchos los odian, la verdad es que las sentadillas nos permiten tener muslos y nalgas firmes. Hay docenas de versiones y adaptaciones pero, para empezar, haz las comunes.

Levántate, extiende las piernas a lo ancho de las caderas. Mantenga siempre la columna recta . Baje el tronco lentamente mientras flexiona las rodillas. La idea es que las rodillas no excedan la punta de los dedos de los pies. Mantenga su postura durante unos segundos y vuelva al principio.

2. Flexiones de brazos

Si este es su primer día en el gimnasio, puede ser difícil hacer flexiones de brazos completas. La buena noticia es que hay variables más simples o de acuerdo a tus habilidades (ciertamente mejorarás gradualmente al practicar).

Acuéstese boca abajo en un colchón y apoye las palmas de las manos en la línea de los hombros, con los codos hacia afuera. Junte las piernas y apoye las rodillas. Dobla los codos y empuja el torso hacia arriba.

Otra alternativa es flexionar los brazos contra la pared. Enfréntalo, poniéndote de pie y apoyando las manos con los brazos extendidos y el cuerpo ligeramente inclinado. Luego flexione los codos y realice un movimiento diagonal del torso. Los pies se quedan quietos.

Mira también:   Ejercicio físico para los adultos mayores

3. Fregaderos

Otro ejercicio por excelencia en una rutina de fitness para mujeres principiantes. Se trata de dar largos pasos y bajar el cuerpo tanto como sea posible . Para empezar, párese con ambas piernas juntas.

Dé un paso adelante con su pierna derecha y flexione ambas rodillas para bajar el tronco. Mantenga la espalda recta en todo momento y, después de unos segundos, vuelva a la posición inicial y cambie de lado.

4. Puente

Este ejercicio es perfecto para trabajar la región pélvica y los músculos abdominales inferiores . Acuéstese boca arriba en el colchón, flexione las rodillas y apoye las plantas de los pies. Tus brazos están al lado de tu cuerpo. Levante el baúl para sacarlo del suelo, muy lentamente.

Hay muchos ejercicios de fitness para mujeres principiantes que puedes añadir a tu entrenamiento. Comience con lo básico e incremente gradualmente la intensidad.

Guía para principiantes: Elaboración de un plan de comidas Si está pensando en cambiar sus hábitos y cuidar su dieta, debe saber que la mejor opción es hacer un plan de comidas. Leer más

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  102. Hallo, Sie haben früher großartig geschrieben, aber die letzten paar Beiträge waren irgendwie langweilig… Ich vermisse Ihre übergroßen Schriften. Vergangene Beiträge sind einfach ein bisschen aus der Spur geraten! Komm schon!

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