Los 5 mejores ejercicios para principiantes

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Si quieres ponerte en forma, lo más importante es cambiar tu mentalidad y empezar a hacer deporte lo antes posible. Sabemos que si no tienes mucha experiencia, puede ser complicado, así que hemos preparado una lista de los mejores ejercicios para principiantes.

Lo primero que debe tener en cuenta es que no debe realizar ejercicios que puedan dañarlo o lesionarlo. Su evolución debe ser gradual y acompañada de mejoras en el rendimiento.

De hecho, si te esfuerzas demasiado, corres el riesgo de sufrir algún tipo de lesión muscular y, en consecuencia, esto puede afectar a tu motivación y obligarte a descansar durante mucho tiempo.

Un programa de ejercicio moderado puede ayudarle a reducir este riesgo. La pérdida de peso, que puede ocurrir como resultado del ejercicio, también puede ayudarle a motivarse. No olvide combinar el ejercicio con una buena nutrición.

Los 5 mejores ejercicios para principiantes

A continuación presentamos una lista de los mejores ejercicios para principiantes que consideramos ideales para aquellos que recién se inician en el deporte:

1 – Lagartijas

El primer movimiento que debe incluir en el entrenamiento de un principiante es el de las flexiones . Para ello, debe colocarse en el suelo con las manos separadas a lo ancho de los hombros, de modo que se forme una línea recta desde la cabeza hasta los talones.

Luego baje su cuerpo hasta que su pecho esté cerca del suelo . Luego sube explosivamente, extendiendo los brazos al máximo.

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Este movimiento utiliza varios grupos de músculos para un crecimiento máximo y fortalece las articulaciones del hombro . En realidad es un ejercicio de cuerpo completo que estimula la conciencia de todo el cuerpo para mantener una estructura sólida.

2. fregaderos

Hay muchos tipos diferentes de fregadero, pero la mayoría de la gente practica el fregadero invertido. Ciertamente es una excelente manera de fortalecer las piernas, tanto anteriores como posteriores , a la vez que coordina los movimientos y contracciones musculares en las piernas anteriores y posteriores.

De hecho, no hay muchos ejercicios que le permitan hacer todo esto a la vez. Tenga en cuenta que si no tiene suficiente fuerza y conciencia corporal, usted corre el riesgo de realizar los ejercicios de manera incorrecta, lo que puede dañar sus rodillas o su espalda y, como resultado, puede resultar herido.

«La motivación es lo que te mueve y el hábito es lo que te mantiene en marcha»

-Jin Ryun-

3 – Ejercicios cardiovasculares

Como principiante, le recomendamos que introduzca algunos ejercicios cardiovasculares de intensidad moderada . Usted puede caminar a un paso rápido, correr o andar en bicicleta. No olvide empezar con 15 minutos al día y aumentar el ritmo gradualmente.

Debes saber que a través de este entrenamiento de bajo impacto, el objetivo es conocer tu cuerpo, que tu corazón se fortalezca, que tu ritmo respiratorio aumente y que sudes.

Además, los ejercicios cardiovasculares le permitirán quemar grasa y desarrollar su resistencia cardiovascular . Uno de los puntos fuertes es que se pueden practicar en el gimnasio o al aire libre.

4 – Rizo con mancuernas

Este ejercicio es ideal para principiantes de la academia . Para realizarlo, usted debe pararse con una pesa en cada mano. En este punto, debe mantener quieta la parte superior de los brazos y doblarlos hasta que las pesas estén al nivel de los hombros.

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Recuerde concentrarse en mantener los codos quietos y tener en cuenta que sólo el brazo debe moverse . Además, debe presionar los bíceps en la parte superior de la contracción, luego baje lentamente y realice más repeticiones.

Este es el movimiento perfecto para desarrollar los músculos del brazo . Mantener la parte superior del brazo quieta le permite concentrar toda su fuerza en los bíceps. No te obsesiones con el peso y auméntalo poco a poco.

5. flexiones de tríceps

Para realizar flexiones de tríceps sólo necesitas un banco o cualquier soporte . Luego debe apoyarse sobre su espalda y poner ambas manos en la anchura del hombro, además de extender las piernas hacia adelante.

Luego, baje el cuerpo lentamente mientras flexiona los codos hasta que el brazo esté en un ángulo de 90 grados. Use su tríceps para levantarse de nuevo hasta que llegue a la posición inicial.

Es un ejercicio muy efectivo y fácil de realizar en una silla , escalera o mesa. Fortalece los brazos, el pecho y los hombros.

Por último, tenga en cuenta que estos ejercicios para principiantes son ideales para personas que quieren tener sus primeras experiencias con el deporte .

Le recomendamos que aumente su motivación y que aprecie cada pequeño paso que le acercará a cualquiera que sea su objetivo, ya sea reducir el estrés, perder peso o estar en forma.

Aprende a fortalecer la parte inferior del torso con ejercicios de pasos Los escalones son una de las actividades preferidas por los atletas para fortalecer la parte inferior del tronco. Vea los ejercicios para lograr este objetivo a continuación. Leer más «

Mira también:   Ejercicios para trabajar el abdomen con la polea

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