5 ejercicios con su propio peso corporal para hacer en casa

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Hacer ejercicio con el propio peso corporal es lo que llamamos calistenia. Es ideal para aquellos que entrenan en casa o que no son muy fanáticos del equipo en el gimnasio . En algunos casos, el entrenamiento puede incluir barras o pesas, sin descuidar el precepto original: hacer ejercicio levantando nuestros propios kilos.

Calistenia es un método «para los débiles»?

No, eso no es verdad. El mundo fitness cambia continuamente y, como resultado, ya no es necesario ir al gimnasio o contratar a un personal: en casa y con una aplicación móvil tenemos la posibilidad de hacer ejercicio y obtener muy buenos resultados.

El entrenamiento de peso corporal, , se basa en fortalecimiento muscular a través de la resistencia del peso a la gravedad . Puede ser perfecto para aquellos que son sedentarios o no les gusta la idea de ir a un gimnasio para entrenar.

Puede parecer una «moda», sin embargo, los ejercicios con su propio peso corporal son los más primitivos que existen y una alternativa para aquellos que consideran que las máquinas o las pesas son «aburridas».

Estos ejercicios no sólo tienen la capacidad de tonificar los músculos y ayudar a perder peso, sino que también fortalecen el sistema cardiorrespiratorio. Esta técnica también nos permite trabajar en áreas específicas del cuerpo de acuerdo con el ejercicio que realizamos.

Los mejores ejercicios con su propio peso corporal

¿Quieres entrenar, pero no te gusta la idea de ir a una academia y levantar pesas? ¿Prefiere hacer ejercicio sin gastar dinero? Entonces la calistenia puede ser ideal para usted. Dentro de un entrenamiento de calistenia puedes encontrar estos ejercicios:

Mira también:   Ejercicios para tonificar los glúteos y las piernas al mismo tiempo

1. Tabla

Para tener un abdomen envidiado por todos, la tabla es una de las mejores opciones. Y no sólo eso, ya que también funciona en las nalgas y las piernas.

Acuéstese boca abajo, apoye los antebrazos y las puntas de los pies. Levante el cuerpo de modo que el tronco quede paralelo al suelo y mantenga la postura durante al menos 30 segundos , empujando el abdomen.

El tablero tiene variaciones: de lado (se sostiene sólo el antebrazo y un lado del pie) o balanceándose en una pierna (la otra está levantada del suelo y suspendida a la izquierda). Son perfectos para lograr un abdomen definido en menos tiempo.

2. Flexiones de brazos

Un clásico dentro de los ejercicios con su propio peso. Puede realizar diferentes variantes mientras entrena . Lo básico es pararse en el suelo sólo con las puntas de los pies y las manos con los brazos extendidos a los lados. Luego doble los codos y lleve el cuerpo lo más cerca posible del suelo.

3. Puente

Este ejercicio se utiliza para tonificar los glúteos y también trabaja el abdomen . Acuéstese boca arriba en el colchón y coloque los brazos perpendiculares al tronco. Doble las rodillas y apoye las plantas de los pies.

Levante la pelvis y la espalda desde el suelo; sólo tiene que apoyarse en los hombros, el cuello y la cabeza. Baje lentamente sin tocar el suelo.

4. Escaladores

Este ejercicio mostrado en la primera imagen del artículo se realiza con el peso del cuerpo para trabajar el abdomen, las piernas, los glúteos y la coordinación motora . Apoye las manos y los dedos de los pies en el suelo.

Mira también:   Cómo aliviar el dolor de espalda con el culturismo

Doble la rodilla derecha hasta que llegue a su pecho, mantenga su pierna izquierda extendida. Luego haga lo contrario: flexione la rodilla izquierda y deje la pierna derecha estirada. La idea es que el movimiento esté coordinado y sea lo más rápido posible.

5. Burpees

Se puede decir que es uno de los ejercicios con el peso corporal más conocido en sí mismo, y también uno de los más completos…. Trabaja todo el cuerpo! Los s burpees incluyen curvas de brazos, talones y rodillas y, como resultado, le harán sudar mucho.

Comience a pararse, dé un pequeño salto para bajar el cuerpo y coloque sus manos en el suelo. Haga una flexión de brazos y, cuando termine, doble las rodillas hacia el pecho. Después de eso, salta con las piernas juntas para empezar de nuevo.

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  116. Your style is so unique compared to other people I’ve read stuff from. Thanks for posting when you have the opportunity, Guess I will just book mark this page.

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  121. When I initially left a comment I seem to have clicked on the -Notify me when new comments are added- checkbox and now each time a comment is added I recieve four emails with the exact same comment. Perhaps there is an easy method you are able to remove me from that service? Thanks a lot!

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  131. May I simply just say what a relief to uncover someone that genuinely understands what they are talking about over the internet. You certainly understand how to bring an issue to light and make it important. A lot more people should check this out and understand this side of the story. I was surprised that you are not more popular given that you certainly possess the gift.

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  138. An outstanding share! I have just forwarded this onto a friend who has been conducting a little homework on this. And he in fact bought me lunch due to the fact that I found it for him… lol. So let me reword this…. Thanks for the meal!! But yeah, thanx for spending the time to talk about this matter here on your web page.

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  144. You are so cool! I don’t think I have read anything like this before. So wonderful to find someone with some original thoughts on this issue. Really.. many thanks for starting this up. This site is something that is required on the internet, someone with a bit of originality!

  145. Can I just say what a comfort to discover someone who genuinely understands what they are discussing on the web. You actually understand how to bring an issue to light and make it important. A lot more people ought to check this out and understand this side of the story. I was surprised you are not more popular since you definitely have the gift.

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  174. An impressive share! I have just forwarded this onto a friend who was conducting a little research on this. And he actually bought me lunch simply because I found it for him… lol. So let me reword this…. Thanks for the meal!! But yeah, thanks for spending the time to talk about this matter here on your web page.

  175. Howdy, I think your website could be having browser compatibility issues. When I look at your site in Safari, it looks fine but when opening in I.E., it’s got some overlapping issues. I simply wanted to give you a quick heads up! Aside from that, wonderful website!

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  188. You’re so cool! I don’t think I’ve truly read anything like this before. So wonderful to find another person with genuine thoughts on this issue. Really.. thank you for starting this up. This website is one thing that is required on the internet, someone with a little originality!

  189. Oh my goodness! Awesome article dude! Thanks, However I am encountering issues with your RSS. I don’t understand the reason why I cannot join it. Is there anybody else getting identical RSS problems? Anyone that knows the answer will you kindly respond? Thanks!!

  190. Hello, I believe your blog might be having internet browser compatibility issues. When I look at your site in Safari, it looks fine however when opening in IE, it’s got some overlapping issues. I just wanted to give you a quick heads up! Aside from that, great site!

  191. I truly love your website.. Excellent colors & theme. Did you build this web site yourself? Please reply back as I’m attempting to create my own personal blog and would love to find out where you got this from or what the theme is called. Thanks!

  192. When I originally commented I seem to have clicked on the -Notify me when new comments are added- checkbox and from now on whenever a comment is added I receive 4 emails with the same comment. There has to be an easy method you are able to remove me from that service? Many thanks!

  193. Hello there, I do think your site could be having browser compatibility problems. Whenever I look at your blog in Safari, it looks fine however, when opening in Internet Explorer, it has some overlapping issues. I just wanted to give you a quick heads up! Besides that, fantastic blog!

  194. When I initially 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 same comment. There has to be a way you can remove me from that service? Thank you!

  195. Hi, I do believe this is an excellent website. I stumbledupon it 😉 I am going to come back once again since I bookmarked it. Money and freedom is the best way to change, may you be rich and continue to help others.

  196. A fascinating discussion is definitely worth comment. I do believe that you should write more on this issue, it may not be a taboo subject but generally people don’t talk about these topics. To the next! Many thanks!!

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  201. I’m impressed, I must say. Seldom do I encounter a blog that’s equally educative and interesting, and without a doubt, you have hit the nail on the head. The issue is an issue that too few folks are speaking intelligently about. I’m very happy I came across this in my search for something regarding this.

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  204. Aw, this was an exceptionally good post. Taking a few minutes and actual effort to produce a top notch article… but what can I say… I hesitate a lot and don’t seem to get nearly anything done.

  205. I absolutely love your website.. Very nice colors & theme. Did you develop this amazing site yourself? Please reply back as I’m trying to create my own personal site and want to learn where you got this from or just what the theme is named. Thanks!

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  207. Next time I read a blog, I hope that it doesn’t fail me as much as this one. After all, Yes, it was my choice to read, but I genuinely thought you would have something interesting to talk about. All I hear is a bunch of crying about something that you could possibly fix if you weren’t too busy searching for attention.

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  211. You’re so awesome! I do not suppose I’ve truly read through anything like this before. So good to find another person with unique thoughts on this topic. Really.. thank you for starting this up. This site is something that is needed on the internet, someone with some originality!

  212. I was very pleased to find this page. I wanted to thank you for your time due to this fantastic read!! I definitely savored every part of it and I have you saved to fav to see new stuff on your blog.

  213. Aw, this was a really good post. Finding the time and actual effort to generate a good article… but what can I say… I hesitate a whole lot and never manage to get nearly anything done.

  214. I’d like to thank you for the efforts you have put in penning this site. I am hoping to see the same high-grade blog posts by you in the future as well. In fact, your creative writing abilities has inspired me to get my own, personal blog now 😉

  215. When I originally commented I seem to have clicked the -Notify me when new comments are added- checkbox and from now on every time a comment is added I recieve 4 emails with the exact same comment. Is there a means you are able to remove me from that service? Thanks a lot!

  216. I’d like to thank you for the efforts you’ve put in writing this blog. I really hope to check out the same high-grade content from you in the future as well. In truth, your creative writing abilities has motivated me to get my own website now 😉

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  219. A fascinating discussion is definitely worth comment. There’s no doubt that that you need to write more about this topic, it might not be a taboo matter but typically people do not speak about such subjects. To the next! Best wishes!!

  220. Your style is very unique compared to other people I have read stuff from. I appreciate you for posting when you’ve got the opportunity, Guess I’ll just book mark this page.

  221. I truly love your site.. Very nice colors & theme. Did you create this amazing site yourself? Please reply back as I’m attempting to create my very own website and want to learn where you got this from or exactly what the theme is named. Many thanks!

  222. Hi! I could have sworn I’ve visited this website before but after going through some of the articles I realized it’s new to me. Anyways, I’m certainly happy I found it and I’ll be bookmarking it and checking back frequently!

  223. Hi, I do believe this is an excellent site. I stumbledupon it 😉 I am going to return once again since I bookmarked it. Money and freedom is the best way to change, may you be rich and continue to help other people.

  224. Having read this I thought it was really informative. I appreciate you taking the time and effort to put this article together. I once again find myself personally spending a lot of time both reading and commenting. But so what, it was still worth it!

  225. Hello! I could have sworn I’ve been to this web site before but after going through some of the articles I realized it’s new to me. Nonetheless, I’m definitely pleased I came across it and I’ll be book-marking it and checking back frequently!

  226. Good post. I learn something new and challenging on sites I stumbleupon every day. It’s always exciting to read through content from other authors and use something from their websites.

  227. May I just say what a comfort to uncover an individual who really knows what they are discussing over the internet. You certainly know how to bring a problem to light and make it important. More and more people ought to check this out and understand this side of your story. I was surprised that you’re not more popular because you most certainly have the gift.

  228. Having read this I believed it was rather informative. I appreciate you taking the time and effort to put this information together. I once again find myself personally spending way too much time both reading and commenting. But so what, it was still worth it!

  229. Howdy! I could have sworn I’ve visited your blog before but after looking at a few of the articles I realized it’s new to me. Anyways, I’m definitely delighted I found it and I’ll be bookmarking it and checking back often!

  230. Hello there! This blog post couldn’t be written much better! Going through this post reminds me of my previous roommate! He continually kept preaching about this. I will forward this article to him. Pretty sure he’s going to have a good read. I appreciate you for sharing!

  231. I was pretty pleased to discover this great site. I wanted to thank you for your time for this fantastic read!! I definitely appreciated every little bit of it and I have you saved as a favorite to check out new stuff on your web site.

  232. You’re so interesting! I do not suppose I’ve read a single thing like this before. So wonderful to find another person with some original thoughts on this subject. Really.. thanks for starting this up. This site is something that’s needed on the internet, someone with some originality!

  233. Hi, I do think this is an excellent web site. I stumbledupon it 😉 I am going to revisit once again since i have book marked it. Money and freedom is the greatest way to change, may you be rich and continue to guide others.

  234. You are so interesting! I don’t believe I have read something like that before. So great to find someone with some unique thoughts on this topic. Seriously.. thank you for starting this up. This site is one thing that’s needed on the web, someone with a little originality!

  235. An impressive share! I have just forwarded this onto a coworker who has been doing a little research on this. And he in fact ordered me dinner simply because I found it for him… lol. So allow me to reword this…. Thank YOU for the meal!! But yeah, thanx for spending time to discuss this issue here on your site.

  236. I seriously love your site.. Pleasant colors & theme. Did you build this amazing site yourself? Please reply back as I’m wanting to create my own personal website and would love to find out where you got this from or what the theme is named. Many thanks!

  237. I’m impressed, I have to admit. Rarely do I encounter a blog that’s both educative and interesting, and let me tell you, you have hit the nail on the head. The problem is something not enough men and women are speaking intelligently about. I’m very happy I stumbled across this during my search for something regarding this.

  238. Hello, There’s no doubt that your website could possibly be having internet browser compatibility issues. When I take a look at your web site in Safari, it looks fine but when opening in IE, it has some overlapping issues. I merely wanted to provide you with a quick heads up! Apart from that, great blog!

  239. Hi there! This blog post couldn’t be written much better! Going through this post reminds me of my previous roommate! He continually kept talking about this. I’ll forward this information to him. Pretty sure he’ll have a good read. Thank you for sharing!

  240. Next time I read a blog, I hope that it doesn’t disappoint me as much as this particular one. I mean, Yes, it was my choice to read, but I really thought you’d have something helpful to say. All I hear is a bunch of whining about something that you can fix if you were not too busy searching for attention.

  241. Howdy! This post couldn’t be written much better! Looking through this post reminds me of my previous roommate! He constantly kept talking about this. I will send this article to him. Fairly certain he will have a very good read. Thank you for sharing!

  242. Having read this I thought it was rather informative. I appreciate you taking the time and energy to put this short article together. I once again find myself personally spending a significant amount of time both reading and posting comments. But so what, it was still worth it!

  243. Hi! I could have sworn I’ve been to this blog before but after looking at a few of the posts I realized it’s new to me. Regardless, I’m definitely delighted I stumbled upon it and I’ll be book-marking it and checking back regularly!

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