Dom. Jul 3rd, 2022

Ya sea que esté de viaje, de vacaciones, buscando pasar más tiempo con tu familia y amigos o simplemente no te sientas con ánimos de hacer un entrenamiento largo y extenso, aún puedes sudar con algunos ejercicios sencillos que deben ser realizados en intervalos de intensidad.

Según un artículo del American College of Sports Medicine, la actividad de alta intensidad realizada en circuitos de intervalos, puede estimular la ganancia de fuerza en los principales grupos musculares del cuerpo, así como mejorar la resistencia cardiovascular.

Para aprovechar al máximo el entrenamiento, trabajemos con cada ejercicio como mínimo durante 30 segundos antes de pasar al siguiente.

Después de una ronda, puedes tomar un descanso de 30 segundos y completar la ronda.

Sugerido

  • Principiantes = 1 ronda de 30 segundos por ejercicio
  • Intermedios = 2 rondas de 45 segundos por ejercicio
  • Avanzado = 2 rondas de 60 segundos por ejercicio

El circuito consta de los siguientes ejercicios:

  1. Saltos de tijera.
  2. Sentarse en la pared.
  3. Lagartijas.
  4. Abdominales
  5. Subir/bajar escalón con pierna izquierda.
  6. Subir/bajar escalón con pierna derecha.
  7. Sentadillas.
  8. Caída de tríceps.
  9. Placha con codos apoyados.
  10. Plancha lateral lado izquierdo.
  11. Plancha lateral lado derecho.
  12. Saltos sobre el mismo lugar elevando rodilla.
  13. Desplante pie izquierdo al frente.
  14. Desplante pie derecho al frente.

Con estos ejercicios, seguro que no perderás la forma ni el día de entrenamiento.

Fuente: Active.com

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