Rutina de ejercicio intermedio: semana 1
Cada semana, durante las próximas 4 semanas, tendrá un nuevo entrenamiento para probar. Aquí está su entrenamiento de la semana 1.
Complete este entrenamiento como un circuito. Complete una serie de cada ejercicio y pase al siguiente ejercicio. Descanse mínimamente entre ejercicios a medida que avanza en la lista. Una vez que complete una serie de cada ejercicio, descanse lo necesario y luego comience el circuito nuevamente. Repita 1-2 rondas adicionales, dependiendo del tiempo que tenga disponible.
Calentamiento: Dedique 2-5 minutos para calentar con algunos estiramientos o una caminata rápida.
Ejercicio 1: Sentadillas
- Repeticiones: 10-12
- Series: 2-3
Ejercicio 2: Estocadas hacia adelante
- Repeticiones: 10-12 cada pierna
- Series: 2-3
Ejercicio 3: Plancha lateral con movimiento de cadera
- Repeticiones: 10-12 de cada lado
- Series: 2-3
Ejercicio 4: Puente
- Repeticiones: 10-12
- Series: 2-3
Ejercicio 5: Perro pájaro
- Repeticiones: 10-12 de cada lado
- Series: 2-3
Ejercicio 6: Estocada lateral
- Repeticiones: 10-12 de cada lado
- Series: 2-3
Enfriamiento: Dedique 2-5 minutos a realizar algunos estiramientos ligeros.
¿Está ansioso por más? ¡Eche un vistazo al entrenamiento de la próxima semana!
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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.