Hoy os propongo un entrenamiento que formó parte del reto de 30 días
Para ello necesitas tener una pareja de entrenamiento y ¡nada más! Bueno, si eres un poquito blandengue como yo también te recomiendo que cojas una esterilla o toalla.
-Calentamiento: siempre empezamos a calentar con unas planchas frontales y laterales. Unas 8 de 15 segundos.
-Plancha con choque de manos x20
Choca las manos de forma alterna intentando no mover el cuerpo, sin balanceos.
-Bíceps 2×12: la persona con más fuerza es la que se queda arriba con piernas flexionadas y espalda recta. En este caso yo me he tumbado (puedes hacerlo con piernas estiradas o flexionales para añadir o menos peso), es fundamental que el tronco quede firme con la espalda recta y el abdomen activo. Las manos se entrelazan y se cambia el cruce en cada serie. La parte superior de ambos quedan estáticos (sin hacer remo) y sólo se flexiona y estira el codo.
-Prensa humana 2×12: la persona del suelo pone los pies en el exterior del pecho del otro (casi en los hombros) o en las costillas. Igual que en las prensas, es importante que las rodillas no sobrepasen las punteras al flexionar. Estira las piernas sin bloquear la rodilla y flexiona sin que la cadera se levante del suelo. La persona de arriba tiene que mantenerse firme en plancha. Puedes restar intensidad sujetando las rodillas del contrario.
-Flexión 2×12: usa la espalda de tu compañero en plancha para mantener los pies elevados. Los dos deben mantener el abdomen firme. Las flexiones pueden ser de pecho o tríceps dependiendo de la colocación de tus manos.
-Lunge 2×20 cada pierna: la misma pierna al frente poniendo los pies uno al lado del otro. Separa bien la pierna trasera y baja la rodilla hacia el suelo. ¡Ojo! el ejercicio consiste en bajar la rodilla de atrás hacia el suelo y no en flexionar la rodilla de delante (esta no puede sobrepasar la puntera de tu pie).
-Puente sobre hombros 3×20: mientras tu compañero esta en plancha, pon las plantas de tus pies sobre su espalda y eleva el tronco firme y recto haciendo que el culo quede lejos del suelo. Yo hoy he hecho 20 con las dos piernas y luego a una pierna. Si no puedes, hazlo todo con las dos piernas apoyadas o resta repeticiones.
-Flexión de hombro 2×8: Igual que en las primeras flexiones, solo que hora la cabeza va entre los brazos el dejando la cadera arriba. La otra persona, partiendo de la cuadrupedia, estira brazo y pierna contraria para trabajar la espalda aguantando la posición estática hasta que tu compañero termina sus flexiones. No curves la lumbar y soporta el peso que tienes sobre la espalda con la fuerza del abdomen.
yo sólo he podido hacer 4 repeticiones en cada serie porque me moría de la risa. Diego tiene la lumbar tan desarrollada que cuando elevaba brazo y pierna la musculatura se activaba y me desestabilizaba moviéndome los pies. Me he caído de cabeza como 3 veces.
–Fondos de tríceps 2×12: usa la plancha de tu compañero como banco para hacer unos fondos de tríceps.
–Abdominales: 5 min con series de 15 en cada posición (a vuestro gusto)
CONSEJOS:
-Hay dos series de cada ejercicio: cambia de lado cada vez que cambies de serie. Así el compañero en plancha iguala el trabajo de ambos lados ya que el peso nunca recae en el centro.
-Para empezar a hacer los ejercicios empieza la persona de la plancha. Una vez que esté estable, la otra persona prepara su postura para empezar a hacer el ejercicio.
-Descálzate si quieres en el momento de los ejercicios aunque la plancha se aguanta mejor con deportivas.
-Aunque te parezcan pocas repeticiones, empieza por las que he marcado. Si al terminar crees que puedes más, haz otra ronda de cada uno.
-No te enfades si a tu compañero le entra la risa. Si os reís los dos, hacéis trabajo extra de abdomen ¡Be Happy!
-Mándanos tus fotos, estamos deseando veros.
¡ Adelante !
Lo probaremos
Buenas recomendaciones como siempre..
💙
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