Crossfit en la comodidad de su hogar

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Tal vez pienses que para hacer Crossfit tienes que matricularte en una academia especial y asistir a clases donde hay muchos elementos diferentes. Eso no podría estar más lejos de la realidad! En este artículo le daremos un entrenamiento completo de Crossfit para que lo haga en la comodidad de su hogar.

Encajar en casa: diferentes entrenamientos

Si no te gusta la idea de ir a un gimnasio o si quieres probar lo que es este Crossfit – que está tan de moda – te recomendamos que empieces con los ejercicios básicos y luego aumentes la intensidad.

Formación 1

Cada serie consta de tres ejercicios y debe repetirse cinco veces en total. Para empezar, cinco apoyabrazos completos, luego 10 sentadillas y para terminar 15 abdominales.

Para hacer los abdominales, acuéstese en el colchón, ponga los brazos hacia atrás y junte las plantas de los pies (las rodillas deben mirar hacia los lados sin apoyarse en el piso). Con la fuerza del abdomen, levante el tronco y luego toque los pies con las manos.

Formación 2

En este caso, harás 10 series de todos los ejercicios con una pausa de 20 segundos entre cada uno de ellos. El entrenamiento consiste en: 5 burpees , 5 apoyabrazos, 5 sentadillas, 5 abdominales, 5 lavabos y 5 escaladores.

Para hacer esto último, apoye las manos en el suelo y doble las rodillas. Luego estire la pierna derecha hacia atrás. Cuando flexione esta pierna, debe flexionar hacia la izquierda, con un movimiento alternado, como si estuviera subiendo.

Mira también:   Cómo hacer los abdominales correctamente y no sufrir lesiones

Formación 3

Para este tercer entrenamiento de intensidad intermedia, usted debe alcanzar el número máximo de series en 20 minutos. Los ejercicios son: 15 sentadillas de salto, 5 escaladores y 15 ejercicios de flex diamond.

Estas son similares a las flexiones comunes , pero lo que cambia es la posición de las manos y los brazos. Párese boca abajo y coloque las manos a la altura del pecho, de modo que los dedos índices y los pulgares estén juntos y formen un triángulo o un diamante.

Formación 4

También es intermedio y basado en el tiempo. En este caso, el entrenamiento consiste en hacer un minuto de cada uno de los ejercicios y después de terminar el descanso durante 60 segundos. El objetivo es completar cinco circuitos.

Los ejercicios son: abdominales, sentadillas, flexiones y marcha de osos . Esto se hace de la siguiente manera: apoye las manos en el suelo y abra las piernas a lo ancho de los hombros. La idea es que tu cuerpo forma una especie de triángulo. Entonces deberías caminar con las manos y los pies.

Formación 5

Este entrenamiento Crossfit es avanzado, pero si has hecho los anteriores, podrás hacerlo sin problemas. Los ejercicios incluidos son:

  • 10 curvas verticales (pies de apoyo en la pared)
  • 20 burbujas
  • 30 lagartijas
  • 40 lavabos
  • 50 abs
  • 40 sentadillas
  • 30 escaladores
  • 20 lagartijas con las palmas de las manos (al extender los brazos)

Formación 6

Sólo hay cuatro ejercicios, pero debido al número de repeticiones se considera un entrenamiento de alta intensidad. Debe hacer 50 burpees, 100 flexiones de brazos, 200 sentadillas y 300 abdominales. Entre cada uno de los ejercicios puede hacer una pausa de 30 segundos.

Mira también:   Ejercicios CrossFit: 6 opciones extremadamente intensas

La mejor parte de hacer Crossfit en casa es que no necesitas comprar artículos caros porque usas tu propio peso corporal. Por supuesto, esto también tiene sus inconvenientes porque, por ejemplo, puede que se vuelva más perezoso al completar su entrenamiento o incluso puede que se lastime si no sigue la técnica correcta.

La demanda y la motivación son generalmente más altas en una caja Crossfit que en casa, pero también es cierto que si estamos solos, no nos avergonzaremos de nuestro rendimiento.

Otra cuestión muy importante es el horario: en casa podemos entrenar por la noche, los fines de semana o durante las vacaciones. ¡Nada ni nadie puede detenerte!

Y está claro que no podemos dejar de lado el aspecto económico, ya que al formarnos en nuestra casa evitamos tener que pagar la cuota mensual de la academia o la de un entrenador personal. Si no tiene suficiente espacio en la habitación, elija ir al jardín o incluso a un parque cercano.

Entrenamientos CrossFit: 6 opciones extremadamente intensas CrossFit es uno de los entrenamientos más completos que existen para trabajar el cuerpo. Conozca algunos entrenamientos CrossFit que serán grandes retos. Leer más «

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