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Hacer deporte en casa es tendencia: cuatro ejercicios para mantenerte activo y en forma Las sentadillas, el yoga o los abdominales son ejercicios que podemos hacer en casa
Ahora que las restricciones del coronavirus nos harán pasar mas tiempo en casa, es el momento de buscar alternativas al gimnasio Hacer ejercicio en casa nos ayudará a mantenernos en forma y a cuidar nuestra salud mental Hacer deporte es uno de los propósitos más repetidos en año nuevo. Cuando llega enero, son muchos los que deciden enfundarse en sus chándales y salir a correr, anotarse al gimnasio o meterse en clases de yoga o pilates. Es la época del cambio, el momento de ponernos en forma y acabar con los excesos de las fiestas, pero con el paso de las semanas son muchos los que claudican. Y es que con el frenético ritmo de vida que tenemos, puede resultar muy difícil encontrar tiempo para hacer ejercicio , y más cuando las temperaturas bajan. Afortunadamente, cada vez contamos con más recursos para hacer deporte sin salir de casa. Desde clases online a aplicaciones fitness, en la red podemos encontrar de todo. Ahora que las nuevas restricciones contra el coronavirus nos harán pasar más tiempo en casa, es el momento de sacar la esterilla y empezar a darle un nuevo uso al salón con estos ejercicios.
Flexiones Uno de los mejores ejercicios que puedes hacer en casa son las flexiones. Perfectas para principiantes, este completo ejercicio de fuerza nos permite trabajar de forma simultánea varias zonas de nuestro cuerpo , como el pecho, los brazos o el abdomen, utilizando tan solo nuestro propio peso. Acuéstate boca abajo, con el pecho y el abdomen pegado al suelo, y coloca las palmas de las manos a la altura del pecho. Levanta tu cuerpo sin hundir las caderas, manteniendo una posición recta. Para descender, dobla los brazos hasta que vuelvan a tocar el suelo, y repite una y otra vez. A la hora de hacer este ejercicio, es importante tener en cuenta que nuestro cuerpo no puede tocar el suelo: mientras ascendemos y descendemos, solo podrá apoyarse en las manos y dedos de los pies. Además, para evitar posibles lesiones, debemos evitar abrir demasiado los codos, que deben mantenerse cerca de nuestro cuerpo.
Las flexiones se pueden hacer con y sin esterilla uppers.es
Las flexiones pueden hacerse directamente en el suelo, con una esterilla o incluso apoyados en la pared. Para este último caso, coloca las manos en la pared a la altura de tus hombros e inclínate hacia delante apretando la zona del abdomen y sin doblar la espalda. Cuando toques la pared, vuelve a flexionar los brazos y, listo: ya has hecho una flexión. A la hora de hacer este tipo de flexiones, ten en cuenta que la intensidad del ejercicio la marcará la distancia que haya entre tu cuerpo y la pared, así que, si estas empezando, no te separes demasiado.
Abdominales Otro ejercicio fácil de hacer en casa son los abdominales. Como su propio nombre indica, con estos ejercicios fortaleceremos y tonificaremos nuestra zona abdominal , una de las partes de nuestro cuerpo que más quebraderos de cabeza puede darnos. Túmbate boca arriba en el suelo, dobla las rodillas y coloca las manos debajo de tu nuca, con los dedos cruzados y los codos abiertos. Eleva tu cuerpo levantando ligeramente la cabeza y los hombros del suelo y focalizando la energía en el abdomen.
En este ejercicio, recuerda expulsar el aire cada vez que te eleves y tomarlo en los descensos . Al igual que las flexiones, podrás practicarlo con y sin esterilla.
Sentadillas Las sentadillas son unos ejercicios de fuerza que nos ayudan a fortalecer la zona inferior de nuestro cuerpo, especialmente los glúteos y muslos. Perfectos para hacer en casa, estos ejercicios pueden realizarse tan solo con nuestro propio peso o añadiendo otros materiales de resistencia. Coloca los pies a la anchura de los hombros, apuntando ligeramente hacia el exterior. Presiona tu zona abdominal y desciende, mirando hacia delante. Para hacer este ejercicio, recuerda que las rodillas deben mirar a la misma dirección que los pies y que no se pueden doblar o echarse hacia dentro. Además, la espada tiene que mantenerse recta.
Yoga Un ejercicio más complicado y para el que necesitarás más tiempo, pero que resulta muy beneficioso. Tradicional de la india, el yoga nos permite tonificar y estirar nuestro cuerpo al tiempo que meditamos y nos relajamos, proporcionándonos grandes beneficios tanto a nivel físico como a nivel mental . Desde ayudar a disminuir la presión arterial y mejorar la postura a reducir el estrés y la ansiedad, las virtudes del yoga son muy variadas y pueden sernos de mucha ayuda en una época de incertidumbre como la que estamos viviendo. ¿Lo mejor? Su gran popularidad te permitirá encontrar todo tipo de tutoriales y videos en internet con los que podrás iniciarte en este deporte.
El yoga tiene nos aporta grandes beneficios a nivel físico y mental uppers.es
A la hora de hacer ejercicio en casa, las opciones son muy variadas. Dependiendo del material que tengas, podrás hacer distintos entrenamientos, desde pesas y saltos hasta dominadas o auténticas rutinas de cardio en bici estática. Sea como sea, independientemente del ejercicio que vayas a realizar, recuerda: no te olvides de calentar y estirar para evitar lesiones y molestias físicas.