Rutina de ejercicios para principiantes: semana 4
¡Bienvenido nuevamente a su rutina de ejercicios! Esta es su cuarta y última semana de la rutina. Tenemos los 7 ejercicios que realizó la semana pasada, más 2 nuevos movimientos para hacer.
En cada entrenamiento semanal, complete 1 serie de cada ejercicio lentamente con buena forma y luego pase al siguiente ejercicio. Descanse tanto como sea necesario entre ejercicios.
Ejercicio 1: Círculos de brazos
- Realice 10 repeticiones en cada dirección.
Ejercicio 2: Perro pájaro
- Realice 8 repeticiones de cada lado.
Ejercicio 3: Sentadillas
- Realice 10 repeticiones.
Ejercicio 4: Fondos de tríceps
- Realice 10 repeticiones.
Ejercicio 5: Puente
- Realice 12 repeticiones.
Ejercicio 6: Estocada hacia delante
- Realice 8 repeticiones en cada pierna.
Ejercicio 7: Flexión de brazos modificada desde banco
- Realice de 6 a 12 repeticiones.
- Puede utilizar un banco, una silla u otra superficie estable.
Ejercicio 8: Plancha
- Mantenga la postura durante 20-50 segundos.
Ejercicio 9: Perro boca abajo
- Mantenga la postura durante 20-50 segundos.
Enfriamiento: Dedique 2-5 minutos a realizar algunos estiramientos ligeros.
¿Se perdió el entrenamiento de la semana pasada? Puede encontrarlo aquí.
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This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.