Ejercicios para mujeres principiantes: 3 días de entrenamiento


Nunca es demasiado tarde para empezar a entrenar, ya sea en casa, en el gimnasio o en el parque. En este artículo, ofrecemos una serie de ejercicios para mujeres principiantes que duran 3 días. Así que, bienvenido al mundo fitness !

Una vez que haya comenzado, es esencial no abandonar y seguir adelante. No importa el frío, la lluvia, el dolor muscular o cualquier cosa que pueda pasar para detenerte.

Antes de empezar, algunos consejos

Es normal tener preguntas e inquietudes acerca de la capacitación si usted está comenzando. Por eso explicaremos algunas preguntas fundamentales. A sí, podrás empezar correctamente desde el primer día de entrenamiento con nuestros ejercicios para mujeres principiantes!

1. Repeticiones y series

Para empezar, lo habitual es que las repeticiones varíen entre 8 y 12. Lo más importante es que ejecute una técnica correcta. Por lo tanto, tómese el tiempo que necesite para hacer cada repetición correctamente. Esto es mejor que hacer toda la serie rápidamente, pero de la manera equivocada. En cuanto a la serie, se puede empezar con los grupos tres o cuatro.

2. Descanso

Sobre este punto, tenemos que hablar de dos cuestiones muy importantes. En primer lugar, está el resto entre series de un mismo ejercicio. Este intervalo debe oscilar entre 30 y 60 segundos. A su vez, entre los diferentes ejercicios, el intervalo debe ser de uno a dos minutos antes de pasar al siguiente.

Mira también:   2 opciones de entrenamiento de rutina 3 días a la semana para mujeres

En segundo lugar, el resto asociado a las jornadas de formación. Al principio , le recomendamos que haga ejercicio en días alternos: lunes, miércoles y viernes o martes, jueves y sábado.  Así, el cuerpo puede recuperar y curar las fibras musculares dañadas.

3. Peso

El progreso es esencial para lograr mejores resultados. De lo contrario, el cuerpo se estanca y no avanza.  En las primeras semanas, haga los ejercicios con poco peso, pero luego aumente lentamente.

4. Antes y después

Cuando llegues al gimnasio o empieces a entrenar, tendrás que calentarte durante 10 minutos, lo que incluirá ejercicios cardiovasculares. La cosa más común es hacer una rueda de ardilla o una bicicleta de ejercicio. Esto permitirá una mayor oxigenación de los músculos y la eliminación de grasa.

Al final de la sesión, le aconsejamos que se tome unos minutos para estirar completamente, pero sobre todo los músculos trabajados. De esta manera, evitará el típico dolor, calambres o molestias después del esfuerzo. De esta manera, sus músculos estarán listos para la siguiente rutina!

Ejercicios para mujeres principiantes: día 1

En este primer día, en el gimnasio o en casa, trabajarás sobre tus piernas. Todos los ejercicios se realizan con un máximo de 15 repeticiones y cuatro series.

El primer día consiste en: extensiones de la máquina, agacharse con mancuernas, levantar con las piernas estiradas, levantar pantorrillas con o sin máquina.

Ejercicios para mujeres principiantes: día 2

En la segunda sesión, usted trabajará en su abdomen, pecho, bíceps y tríceps.  Es decir, el frente superior. Ideal para recuperarse del entrenamiento de piernas! Hay más ejercicios en este día, pero son más cortos que los anteriores, por lo que se mantienen las repeticiones (cuatro) y los sets (máximo 15).

Mira también:   Ejercicios para trabajar el abdomen con la polea

Se realizarán: aperturas incompletas con mancuernas, flexión de brazos en barras paralelas, levantamiento de barras horizontales, flexión alternada de brazos con mancuernas, ejercicios de poleas y levantamiento de barras en Z.

Ejercicios para mujeres principiantes: día 3

Para el tercer día, se concentrará en la parte superior de la espalda, es decir, dorsal y lumbar. También añadirá ejercicios para los hombros que no funcionaron el día anterior. Se mantienen las repeticiones y las series.

Los ejercicios de esta sesión son: tracción frontal, remo, remar con mancuernas, presión sentada con mancuernas, levantamiento lateral, flexiones, flexiones invertidas y sentado lumbar.

¿Dónde están las mujeres en la Fórmula 1? Hasta hace muy poco, la participación de las mujeres en la Fórmula 1 era escasa y, de hecho, útil. No era común ver a mujeres piloto compitiendo. Leer más «

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