¿Deseas realizar algunos ejercicios sencillos en casa? Debes saber que no es tan difícil como lo crees
El metro, el trabajo, el sueño… No siempre es fácil encajar la actividad física en un día ya de por sí ajetreado.
Así que, para aquellos que quieran moverse más y tonificarse, aquí hay algunos ejercicios que son fáciles de hacer en casa, en la sala de estar, y sin equipos costosos.
Lo que necesitarás para hacer tus ejercicios:
- Una alfombrilla. Hay uno para cada presupuesto, pero si no quieres invertir, la alfombra de la sala de estar lo hará muy bien
- Una silla
- Dos pequeñas mancuernas. En su defecto, dos pequeñas botellas de agua.
- Ropa cómoda. Para estos ejercicios, ni siquiera necesitarás tenis.
Unas cuantas recomendaciones antes de empezar:
Recuerda siempre meter el ombligo y apretar los abdominales cuando haga los ejercicios, para ganar peso y evitar lastimarte la espalda.
No te olvides de mantenerte bien hidratado: bebe unos cuantos sorbos de agua regularmente.
Si no eres un atleta, empieza lentamente, con 3 series de 6-7 repeticiones.
Aumentarás las repeticiones y la duración de tus ejercicios a medida que entrenas.
Al principio, puede que te sientas un poco rígido al día siguiente: esto es completamente normal, son tus músculos los que se acostumbran a trabajar.
Estos dolores deberían desaparecer después de 2 o 3 días.
No dudes en hacer estos ejercicios varias veces a la semana.
Para completar tu programa de entrenamiento semanal, añade una o dos sesiones de estiramiento y actividades de resistencia como el ciclismo, la caminata rápida o la carrera.
Ejercicios sencillos en casa
Fortalecer los pectorales
Recostado con mancuernas.
Acuéstate de espaldas con las piernas dobladas.
Una mancuerna en cada mano, los brazos hacia arriba.
Extiende los brazos a ambos lados del cuerpo, con los brazos ligeramente doblados, controlando el descenso y inhalando.
Entonces levanta los brazos verticalmente mientras exhalas.
Fortalecer los tríceps
Ponte de pie delante de una silla (por seguridad, pega la silla a la pared para evitar que te resbales) de espaldas a ella.
Pon tus manos en cada borde del asiento (de modo que tus manos estén detrás de ti), las piernas dobladas, como si estuvieras sentado en un vacío.
Bajar al inhalar, subir al exhalar, todo con la fuerza de los brazos.
Fortalecer los abdominales
Acostado de espaldas, con las piernas dobladas, las manos hacia las sienes, mirando al techo.
Al contraer los músculos abdominales (vientre remetido) y apretar el perineo, se hace rodar el pecho hacia delante unos centímetros al exhalar, y luego se vuelve a la posición inicial, controlando el descenso.
Variación
Para fortalecer los oblicuos, extiende un brazo a un lado, y mantén la otra mano hacia el templo.
Lleva el codo a la rodilla opuesta mientras exhalas, y luego vuelve a la posición inicial.
Después de unas pocas repeticiones, cambia de lado.
Fortalecer los muslos
Con los dos pies en el suelo a lo ancho de los hombros, la espalda contra la pared, dobla las piernas a 90 grados, los brazos a lo largo del cuerpo.
Mantén esta posición por lo menos 30 segundos con los abdominales contraídos (el estómago metido) y soplando fuerte.
Repite después de 20 segundos de descanso.
Variación: ¿Esto es demasiado fácil para ti? Inténtalo con una pierna…
Sentadillas
De pie, con los pies separados a la anchura de los hombros, los brazos extendidos horizontalmente delante de ti.
Desciende lentamente, inhalando como si quisieras sentarte en una silla, hasta que tus muslos estén horizontales.
Luego vuelve a subir tonalmente apoyándote en los talones y exhalando.
Ten cuidado, debes empujar los glúteos hacia atrás, manteniendo la espalda recta y las pantorrillas verticales cuando desciendes.
El centro de gravedad está hacia atrás y los talones nunca se deben despegar del suelo.
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