Se acabó la Navidad, es una realidad que cuanto antes asimilemos, mejor. Y con el invierno ya en nuestras vidas llegan las lluvias, el viento, el frío…y ahora, no nos mintamos, lo pondrás de excusa para no salir a hacer ejercicio. Por eso te enseñamos algunos ejercicios para que veas como sí que es posible perder peso sin salir de casa.
Para nuestros ejercicios sólo necesitaremos un espacio lo suficientemente amplio como para que podamos tumbarnos sin darle a nada, una silla (para algunos ejercicios) y una hora libre durante 3 días a la semana, no es mucho, ¿no? Si tienes una bici estática en casa sería recomendable que durante 10 minutos pedalearas un poco, para ir calentando los músculos.
|
NOMBRE DEL EJERCICIO |
EXPLICACIÓN |
Nº DE REPETICIONES |
Nº DE SERIES |
|
Sentadillas |
De pie, con los pies alineados con tus hombros, baja la cadera (el movimiento que haces al sentarte, de ahí su nombre) |
10 |
3 |
|
Flexiones |
Apoya las manos de modo que queden alineadas con los hombros. Baja y sube el pecho manteniendo las piernas estiradas |
12 |
3 |
|
Zancadas |
Con las manos en las caderas, adelanta alternativamente cada pierna. La pierna que se adelanta no debe superar los 90º y el talón no debe despegarse del suelo. |
14 |
2 |
|
Fondos de tríceps |
Colocar las manos en una silla y distanciar los pies para poder bajar la cadera flexionando los codos. |
12 |
3 |
|
Elevaciones laterales de brazos |
Levanta los brazos rectos, con algo de peso en las manos. |
15 |
3 |
|
Abdominales |
En el suelo tumbado, coloca las manos detrás de la cabeza y sube las rodillas para imitar el pedaleo de una bicicleta. Además toca la rodilla izquierda con el codo derecho y luego al revés. |
20 |
2 |
|
Estiramientos |
Una vez realizado los ejercicios es importante que se hagan algunos ejercicios aeróbicos. |
|
|
Ya no tienes excusas para perder peso. ¡Empieza hoy mismo!
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