Rutina de ejercicio intermedio: Semana 2
¡Bienvenido a su nueva rutina de ejercicios! Aquí está su segunda semana de la rutina, enfocada en un buen entrenamiento de la parte superior del cuerpo y el tronco.
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 de 2 a 5 minutos para calentar con algunos estiramientos o una caminata rápida.
Ejercicio 1: Flexiones
- Repeticiones: 10-12
- Series: 2-3
- Para una flexión más fácil, inténtelo apoyado en las rodillas. O puede desafiarse a sí mismo apoyado en los pies.
Ejercicio 2: Plancha con alcance alterno del brazo hacia delante
- Repeticiones: 10-12 cada brazo
- Series: 2-3
Ejercicio 3: Fondos de tríceps
- Repeticiones: 10-12
- Series: 2-3
Ejercicio 4: Perro pájaro
- Repeticiones: 10-12 de cada lado
- Series: 2-3
Ejercicio 5: Plancha invertida
- Mantenga durante 15-30 segundos
- Series: 2-3
Ejercicio 6: Plancha lateral
- Mantenga durante 30-60 segundos a cada lado
- Series: 2-3
Enfriamiento: Dedique de 2 a 5 minutos haciendo estiramientos ligeros.
¿Se perdió el entrenamiento de la semana pasada? Puede encontrarlo aquí.
¿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.