Ejercicios indispensables para cualquier entrenamiento

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El entrenamiento en casa le permite adaptar los ejercicios según el tiempo disponible. Un buen entrenamiento será el que contemple un trabajo integral de la musculatura, y por lo tanto hay algunos ejercicios indispensables. A medida que se va adquiriendo experiencia, la formación se puede ampliar en función de las necesidades del momento.

Comience el entrenamiento calentando los músculos

Es esencial calentar el cuerpo antes de comenzar los ejercicios; de lo contrario, puede sufrir lesiones. Hay varias maneras de calentar su cuerpo. Por ejemplo, puede correr sin levantarse del asiento durante cinco o diez minutos , tratando de levantar los talones hasta las nalgas y las rodillas hasta el pecho.

Una bicicleta o cinta de correr fija es otra forma sencilla de calentar . También se puede utilizar una escalera. En cualquier caso, el hábito de nivelar la frecuencia cardíaca y calentar los músculos facilita el entrenamiento adecuado.

Ejercicios esenciales de piernas

Cuclillas

En un entrenamiento básico, debe haber sentadillas. Este ejercicio tonifica y fortalece los músculos de las piernas y, por extensión, todo el sistema muscular.

Para realizar el ejercicio las primeras veces, puede usar una silla para apoyarse; los pies deben estar alineados con la cadera. La rodilla no debe pasar por delante del dedo del pie; debe permanecer en su lugar.

Se pueden añadir movimientos de brazos, con o sin pesas. Es importante recordar que la región lumbar y las rodillas no deben ser tensadas ; por el contrario, todo el esfuerzo recae sobre los muslos. Podemos empezar con ocho repeticiones al día hasta llegar a tres series diarias de ocho repeticiones.

Mira también:   Los mejores ejercicios para definir el abdomen rápidamente

Pasos laterales y frontales

Este ejercicio tiene una dinámica similar a la postura en cuclillas, la diferencia es que el cuerpo se mueve flexionando una pierna y dejando la otra extendida . Como en el ejercicio anterior, la rodilla doblada no debe exceder la línea de base. En cuanto a la pierna extendida, el pie debe estar muy firme en el suelo.

Entre una flexión y otra, haga una pequeña pausa en el centro. Tanto si el ejercicio se realiza con pesas como si no, los brazos permanecen estirados hasta el suelo , añadiendo peso al tronco. Al principio, se puede realizar una serie de 14 repeticiones con cada pierna, hasta que se duplique a dos series por sesión.

Agregadores

Uno de los músculos más rebeldes del cuerpo son los abductores; y el entrenamiento no puede dejarlos de lado. En el suelo, con el cuerpo de lado, apoye la cabeza en una mano y utilice el otro brazo para mantener el equilibrio. La pierna que está libre se puede levantar con la rodilla extendida o doblada.

Hay algunas variaciones que añaden dificultad al ejercicio . Una es levantar el pie y bajar sólo la rodilla. Otra es inclinarse con la pierna superior y levantar la pierna inferior. Debe repetirse 16 veces hasta alcanzar tres series por sesión.

Ejercicios esenciales para los brazos

Movimientos laterales y frontales

Para una musculatura definida, se recomienda utilizar el peso. Una botella de medio litro de agua llena de arena puede ser una opción económica y fácil. Los movimientos se pueden realizar con los brazos extendidos o flexionando los codos ; empiece con 15 repeticiones hasta alcanzar 3 series por sesión.

Mira también:   Ejercicios y máquinas que debe evitar en el gimnasio

Lagartijas

Para realizar las flexiones adecuadas, las manos deben estar en línea recta con los hombros , la columna alineada y el cuerpo firme. Una variante en caso de dificultad es apoyar las rodillas en el suelo. Comience con 12 repeticiones hasta que llegue a tres series diarias.

Fondos de tríceps

Este ejercicio no puede faltar en un trabajo completo de músculos del brazo . Se realiza con la espalda hacia un soporte bajo, que puede ser un banco, donde se ponen las manos. Los pies se alejan y la cadera baja flexionando los codos hacia atrás.

Abs

En el suelo, boca arriba, ponga las manos detrás de la cabeza. Los codos intentan tocar las rodillas mientras las piernas se flexionan alternativamente. En este tipo de ejercicio, es conveniente cuidar el cuello uterino, evitando que cualquier tipo de tensión caiga sobre él. Realice 20 repeticiones hasta que alcance las 2 series diarias.

Estirar

Para alargar las piernas y el bíceps del fémur, una opción es tocar las puntas de los pies con las manos. En un estiramiento profundo, se puede hacer primero con una y luego con la otra pierna. Para la espalda, el ejercicio se realiza de pie, flexionando la cadera hacia adelante hasta que apoye las manos en el suelo.

En general, estos son los ejercicios indispensables en cualquier entrenamiento. Se estima que con 30 minutos de ejercicio al día se puede lograr un estado físico saludable. Después de cada sesión, es aconsejable estirar bien cada grupo muscular que se ha trabajado.

Una semana de entrenamiento muscular: músculos superiores En el siguiente artículo, presentamos un entrenamiento muscular de una semana. Estamos seguros de que verá sus beneficios rápidamente! Leer más «

Mira también:   4 ejercicios extraordinarios para desarrollar la parte inferior del pecho

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