Aprenda cómo hacer un entrenamiento de fuerza con botellas de agua

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Si quieres hacer ejercicios de fuerza, pero no tienes pesas en casa, sólo necesitas reciclar tu botella y convertirla en una herramienta de fuerza dondequiera que estés. Por esta razón, usemos este artículo para explicar cómo puede hacer un entrenamiento de fuerza con botellas de agua.

Seguramente nunca pensaste que ejercitar tus músculos sería tan simple. Sorprendentemente, las botellas llenas de agua o arena pueden usarse para realizar un entrenamiento de fuerza y resistencia, tal como lo haría con las pesas o máquinas del gimnasio.

Las variaciones en relación a los ejercicios son numerosas y ofrecen un entrenamiento corporal muy completo. Veamos a continuación cómo podemos organizar un entrenamiento de fuerza con botellas de agua!

Cinco ejercicios para incluir en su entrenamiento de fuerza con botellas de agua

La siguiente es una lista de algunos ejercicios simples. ¡Anótalo todo!

1. ejercicio de bíceps

En primer lugar, presentamos un ejercicio perfecto para trabajar la fuerza de tus bíceps. Para empezar, debe apoyarse en su pie izquierdo y poner la botella de agua en su mano izquierda.

Levante el pie derecho del suelo para aumentar la inestabilidad o sostenga ambos pies para una versión menos compleja.

Luego sostenga su brazo izquierdo al lado de su cuerpo para separar los bíceps . Mientras dirige la mano hacia el hombro izquierdo, apriete el brazo contra la espalda. No olvide que el brazo opuesto puede ir hacia un lado, para mantener el equilibrio o apoyar la cadera.

Mira también:   Ejercicios para fortalecer los glúteos en casa

2-Ejercicio dorsal

Para este segundo ejercicio, debe encontrar una posición de apoyo con el pie derecho hacia adelante y el pie izquierdo hacia atrás.

El procedimiento es sencillo: tome la botella de agua, sosteniendo la botella de plástico con la mano izquierda y coloque el brazo derecho sobre el muslo del mismo lado, mientras tanto, flexione su peso hacia adelante para neutralizar su columna vertebral.

Luego estira el brazo izquierdo, tomando el codo izquierdo hacia el lado del cuerpo y toma el hombro hacia el centro de la espalda. Suéltelo lentamente mientras vuelve a poner el brazo en el suelo. Repita como le parezca y luego cambie el brazo.

«Podemos ser motivados por el miedo, podemos ser motivados por la recompensa. Pero estos dos métodos son sólo temporales. Lo único que perdura es la motivación que viene de dentro»

-Homer Rice-

3. ejercicio abdominal

Tercero, debes saber que puedes trabajar los abdominales y tratar de sostener una pequeña botella de agua en cada mano, para añadir un poco más de dificultad. Para hacer este ejercicio, usted debe acostarse boca abajo en el suelo con las piernas flexionadas.

Para continuar, doble los brazos, coloque las manos a cada lado de la cabeza y levante las piernas en un ángulo de 90 grados. Levante la cabeza y los hombros del piso y tome el codo izquierdo de la rodilla derecha mientras estira la pierna izquierda.

Luego repite lo mismo en el otro lado, tomando el codo derecho hacia arriba hasta que toque la rodilla izquierda para terminar la repetición y continuar nuestro entrenamiento de fuerza con botellas de agua.

4-Ejercicio de pecho

Cuarto, queremos presentar un ejercicio perfecto para trabajar la parte superior del cuerpo. Para empezar, debe sentarse en el suelo con el estómago levantado, mientras mantiene una botella de agua en cada mano con los brazos cruzados a cada lado y las botellas colocadas justo encima de los hombros.

Luego inclínese hacia atrás y levante las piernas del suelo, manteniendo las piernas paralelas al suelo. De la misma manera, debe aprovechar la oportunidad de trabajar en sus abdominales cada vez que estire las botellas en el aire por encima de sus hombros. Vuelva a la posición y repita el ejercicio tantas veces como pueda.

5-Corte de fregadero

Finalmente, te diremos cómo usar las botellas de agua para hacer sentadillas en el fregadero. Para hacer esto posible, póngase de pie y mantenga una botella de agua pesada sobre su hombro, con los codos ligeramente doblados.

Luego dé un paso adelante sobre su pierna izquierda, doble ambas rodillas mientras hace cuclillas. Mientras tanto, baje la botella diagonalmente por encima de su cuerpo hasta la parte exterior de su muslo izquierdo.

Empuje de nuevo a la posición inicial y vuelva a colocar el peso en el hombro derecho para terminar la repetición y poder cambiar el brazo.

Como puede ver, las botellas de agua ofrecen numerosas posibilidades para un buen entrenamiento. Así que esperamos que la próxima vez que quiera entrenar en casa, considere nuestro entrenamiento de fuerza con botellas de agua. Seguramente no se arrepentirá!

La importancia de la hidratación en la práctica deportiva: antes, durante y después Después de un ejercicio aeróbico intenso podemos enfrentarnos a la deshidratación en pocas horas. La importancia de la hidratación en la práctica deportiva es enorme! Leer más «

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