Tren CrossFit en casa en 20 minutos

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Para aquellas personas a las que les gusta CrossFit y no tienen tiempo para ir a un gimnasio, es posible hacer un buen entrenamiento CrossFit en casa con sólo 20 minutos.

Por supuesto que los ejercicios que puedes hacer en casa son sin equipo, por lo que nos centraremos en aquellos que se realizan sólo con su propio peso corporal. Esto significa que puede incluir abdominales, lagartijas, saltos, flexiones de brazos en la barra fija, etc.

Este entrenamiento CrossFit de 20 minutos es suficiente para completar un entrenamiento completo y disfrutar de todos los beneficios de este deporte. Además, el hecho de no tener que mudarse de casa trae mucha comodidad. A partir de ahora, cualquier momento del día puede ser ideal para un entrenamiento CrossFit!

El mejor entrenamiento CrossFit en 20 minutos

Los siguientes son algunos de los ejercicios CrossFit que puede hacer en casa en sólo 20 minutos:

Barra fija (20 repeticiones)

Si no tienes una barra, puedes hacer una versión modificada con la mesa de la cocina. Pero primero asegúrese de que sea fuerte y que pueda soportar su peso. Si este es el caso, sólo tiene que sostener el borde con los brazos y pasar las piernas por debajo de la mesa.

Luego contraiga su espalda para acercar su cuerpo a la mesa y luego bájela. Tenga en cuenta que estirar las piernas permite que el ejercicio sea algo más sencillo.

Mira también:   ¿Cuánto tiempo se tarda en cambiar de formación?

Además, no olvides que puedes encontrar en el mercado bares que te permiten hacer el ejercicio como si estuvieras en el gimnasio.

2. Acuclillarse con una pierna (30 repeticiones)

En segundo lugar, proponemos un ejercicio que es fácil de llevar a cabo. Se trata de ponerse en cuclillas. Para ello, necesitará una silla para apoyarse y estabilizarse. No olvide mantener la postura correcta al doblar las rodillas.

Ciertamente las sentadillas son un ejercicio ideal para mantener las piernas en forma y tonificar los glúteos. Si desea añadir un poco más de dificultad, le recomendamos que no utilice ningún tipo de soporte y que añada un poco más de peso a sus manos.

«Para descubrir tu verdadero potencial, primero debes encontrar tus propios límites y luego debes tener el valor de ir más allá»

-Picabo Street-

3. flexiones (30 repeticiones)

Las flexiones son un ejercicio especialmente utilizado en el entrenamiento físico militar que permite desarrollar los músculos pectorales y tríceps, con beneficios secundarios para otros músculos.

Acuéstese boca abajo en el suelo, con las manos apoyadas en el suelo en la anchura de los hombros. Manteniendo su cuerpo recto, baje al piso doblando los brazos. Levante el cuerpo del suelo, extendiendo los brazos para terminar la repetición.

Recuerde que el peso del cuerpo sólo se debe levantar con los brazos. No se tiente a usar otras partes del cuerpo. Entre sus muchos beneficios, las flexiones de brazos ayudan a crear equilibrio y estabilidad, a desarrollar la densidad muscular y a definir la parte superior del cuerpo.

4. en cuclillas (20 repeticiones por pierna)

Las flexiones en cuclillas profundas, por otro lado, ayudan a los cuádriceps, isquiotibiales y glúteos de manera muy efectiva, con un poco de trabajo central. Son definitivamente impresionantes para mejorar la definición y la forma de las piernas y los glúteos.

Mira también:   Ejercicios para tonificar las piernas de los hombres

En una posición estable, avance con una pierna y baje las caderas hasta que ambas rodillas estén dobladas en un ángulo de 90 grados. Sostenga la rodilla delantera sobre el tobillo en lugar de empujarla hacia adelante, y trate de evitar que la rodilla trasera toque el piso.

En cuanto a la parte superior del cuerpo, mantener la columna vertebral recta, los hombros relajados y la barbilla hacia arriba. Asegúrese de que su núcleo esté contraído durante todo el movimiento. Finalmente, cuando vuelva a la posición inicial, hágalo a través de los talones.

5-Burpees (20 repeticiones)

Por último, los burpees son un ejercicio ideal que le permite perder calorías y trabajar todos sus músculos. Lo primero que debe hacer es ponerse de pie, con los pies a la altura de los hombros. Entonces usted debe pararse en posición de cuclillas, poniendo sus manos en el piso frente a usted.

Para continuar, mueva los pies hacia atrás en la posición de flexión y mantenga las manos firmemente apoyadas en el suelo. Baje el pecho para hacer una flexión y coloque los pies en la posición inicial. Para terminar, levántese y luego salte en el aire y dé golpecitos en la palma de la mano con los brazos en alto.

Por último, recuerda que debes descansar al menos 1 minuto al final de cada ejercicio, el tiempo necesario para restablecer las fuerzas y pasar al siguiente ejercicio.

Recomendamos estar motivado para lograr los resultados deseados. Gracias a ese entrenamiento CrossFit en casa de sólo 20 minutos, de ahora en adelante no más excusas!

Razones y consejos para empezar a practicar CrossFit A menos que haya vivido en una cueva en los últimos años, ya sabe que CrossFit está de moda. Estos son algunos consejos para empezar a practicar CrossFit! Leer más «

Mira también:   Entrenamiento para el fallo muscular: ventajas y desventajas

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