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15 minutos de ejercicio en casa / 15 minutes of excercise in home

by Robinsson Botero January 13, 2016

15 minutos de ejercicio en casa / 15 minutes of excercise in home

Uno de nuestros problemas es que disponemos de muy poco tiempo diario para ejercitarnos. Por esta razón hemos decidido compartir este plan de entrenamiento para darle tono a nuestro cuerpo. Con 15 minutos diarios en casa está listo el entrenamiento. 

Esta rutina sirve para todo el cuepo, se puede realizar varias veces por semana. Es recomendable seguirla durante mínimo 4 semanas al menos 3 veces por semana. 

One of our problems is that we have very little time every day to exercise ourselves . For this reason we decided to share this workout plan to tone our body . With 15 minutes a day at home is ready training.

This routine is useful for all the cuepo , you can be performed several times a week . It is advisable to follow it for at least four weeks at least 3 times a week .

 

Rutina de ejercicios en casa

 

Recuerda calentar bien antes de iniciar cualquier ejercicio: realiza saltos, corre por unos minutos para que la sangre fluya y los músculos se preparen. 

Esta rutina se centra en completar cada ejercicio lo más rápido posible. Tenemos que asegurarnos de tomar respiraciones profundas durante todo el ejercicio. No tomaremos descansos entre cada ejercicio, a menos que sea absolutamente necesario. Después de entrenar, estiramos el cuerpo durante unos minutos.

Remember heat thoroughly before starting any exercise : perform jumps, runs for a few minutes to get the blood flowing and the muscles to prepare.

This routine is to complete each exercise as quickly as possible . We must make sure to take deep breaths throughout the exercise . We will not take breaks between each exercise unless absolutely necessary . After training , we stretch the body for several minutes.

 

2x25 Sentadillas
2x25 Zancadas
2x10 Press militar con mancuernas
2x15 Flexiones
2x15 Curl de bíceps
2x10 Press francés con mancuernas
2x25 Abdominales de crossfit
2x25 Flexiones laterales con mancuernas
2x25 Squat
2x25 Lunges
2x10 Military press dumbbell
2x15 Push
2x15 Bicep curl 
2x10 French press
2x25 Crossfit abs
2x25 Dumbbell lateral flexion

 

 

Antes de comenzar con la segunda serie de un ejercicio, debemos finalizar la primera serie de cada uno de los movimientos descritos en la misma. Es decir, antes de realizar la segunda serie de sentadillas, tendremos que haber acabado antes la primera serie de flexiones laterales con mancuernas. 

Before starting with the second set of an exercise , we must finish the first set of each of the movements described therein . That is, before making the second set of squats , we should have finished before the first set of side bends with dumbbells.

 


 

Basado en: http://ejerciciosencasa.es/entrena-en-15-minutos-con-esta-rutina-de-ejercicios-en-casa/




Robinsson Botero
Robinsson Botero

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