{"id":3255,"date":"2018-07-18T14:51:14","date_gmt":"2018-07-18T14:51:14","guid":{"rendered":"http:\/\/bextremeboards.com\/blog\/?p=3255"},"modified":"2026-10-22T17:13:53","modified_gmt":"2026-10-22T15:13:53","slug":"ejercicios-en-casa-para-estar-en-forma","status":"publish","type":"post","link":"https:\/\/bextremeboards.com\/es\/ejercicios-en-casa-para-estar-en-forma\/","title":{"rendered":"Ejercicios en casa para estar en forma"},"content":{"rendered":"<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-full wp-image-3256\" src=\"https:\/\/bextremeboards.com\/wp-content\/uploads\/2018\/07\/ejercicios-en-casa.jpg\" alt=\"ejercicios en casa\" width=\"560\" height=\"349\" \/><\/p>\n<h4 style=\"text-align: center;\">Te proponemos una rutina diaria de ejercicios en casa con la que ponerte en forma en solo 20 minutos. Un entrenamiento de alta intensidad, ideal para las personas que dispongan de un tiempo muy limitado.<\/h4>\n<p>El <strong>HIT<\/strong> o <strong>entrenamiento interv\u00e1lico<\/strong> de alta intensidad se ha puesto muy de moda porque resulta una buena alternativa para ganar resistencia y quemar grasas. A continuaci\u00f3n de proponemos un entrenamiento de 20 minutos para quemar calorias <strong>sin necesidad de material<\/strong>. Lo puedes empezar hoy mismo en tu casa.<\/p>\n<p>El entrenamiento se divide en 3 bloques:<\/p>\n<h2>1.- Calentamiento<\/h2>\n<p>5 minutos.<\/p>\n<p>Puedes subir y bajar las escaleras varias veces, saltar a la comba o caminaer r\u00e1pido durante 5 minutos. La finalidad es evitar lesiones y subir la frecuencia card\u00edaca activando el cuerpo de manera progresiva.<\/p>\n<h2>2.- <em>Jumping Jacks<\/em> o salto de tijeras<\/h2>\n<p>10 minutos,\u00a0 con series de 20 segundos y descanso de 10 segundos entre ellas.<\/p>\n<div id=\"attachment_3257\" style=\"width: 236px\" class=\"wp-caption alignleft\"><img decoding=\"async\" aria-describedby=\"caption-attachment-3257\" class=\" wp-image-3257\" src=\"https:\/\/bextremeboards.com\/wp-content\/uploads\/2018\/07\/jumping-jacks.png\" alt=\"jumping jacks\" width=\"226\" height=\"242\" \/><p id=\"caption-attachment-3257\" class=\"wp-caption-text\">jumping jacks<\/p><\/div>\n<p>Los <em>Jumping Jacks<\/em> es un <strong>ejercicio cardiovascular<\/strong> que activa todo el cuerpo, desde los cu\u00e1driceps hasta el deltoides.<\/p>\n<p>De pie, con el cuerpo recto, junta las piernas fuerte entre si y pega los brazos extendedidos a ambos lados lados de tu tronco. En un tiempo y con intensidad, salta, abre piernas, lleva brazos al cielo dando una palmada y vuelve a la posici\u00f3n inicial con un solo gesto. Puedes cambiar el movimiento de los brazos cambiando el \u00e1ngulo, llev\u00e1ndolos al frente y volviendo ala posici\u00f3n &#8220;T&#8221;.<\/p>\n<h2><\/h2>\n<h2><\/h2>\n<h2>3.- Mountain Climbers<\/h2>\n<p>10 minutos,\u00a0 con series de 20 segundos y descanso de 10 segundos entre ellas.<\/p>\n<div id=\"attachment_3258\" style=\"width: 224px\" class=\"wp-caption alignleft\"><img decoding=\"async\" aria-describedby=\"caption-attachment-3258\" class=\" wp-image-3258\" src=\"https:\/\/bextremeboards.com\/wp-content\/uploads\/2018\/07\/mountain-climbers.png\" alt=\"mountain climbers\" width=\"214\" height=\"212\" \/><p id=\"caption-attachment-3258\" class=\"wp-caption-text\">mountain climbers<\/p><\/div>\n<p>Conocido como el <strong>ejercicio del escalador<\/strong>, los <em>Mountain Climbers<\/em>, es perfecto para trabajar piernas, abdomen y hombros.<\/p>\n<p>Parte de la posici\u00f3n inicial, con las manos separadas apoyadas en el suelo, los brazos recots a la altura de los hombros y una pierna extendida. Apoyando la punta de los dedos y la otra flexionada con la rodilla a la altura del pecho. Con intensidad e intentando mantener el tronco paralelo al suelo y los brazos extendidos, alterna la posici\u00f3n de las piernas en un solo gesto.<\/p>\n<p>Si cada d\u00eda haces estos ejercicios, o otros combinados, estar\u00e1s en forma sin tener que dedicarle tiempo ni dinero. Lo que vas a necesidad es fuerza de voluntad para ralizarlos cada d\u00eda.<\/p>\n<p>La marca de Barcelona <strong>BeXtreme<\/strong>\u00a0recomienda el deporte diario para prevenir lesiones y molestias. Si no se est\u00e1 en forma cuando haces deporte surgen molestias o lesiones. El ejercicio o deporte tambi\u00e9n te ayudar\u00e1 a sentirte mejor.<\/p>\n<p>Si no nos conoces, BeXtreme es una marca alternativa creada por riders cansados de pagar los precios desorbitados de la marcas internacionales. Riders que testamos nuestras <em><strong>tablas de snowboard, tablas de wakeboard y tablas de longboard<\/strong><\/em> hasta conseguir los mejores resultados. Es entonces cuando las ponemos a la venta a trav\u00e9s de nuestra\u00a0tienda online snowboard, <a href=\"https:\/\/bextremeboards.com\/es\/tienda-wakeboard-barcelona\/\">tienda online wakeboard<\/a> y\u00a0<a href=\"https:\/\/bextremeboards.com\/es\/tienda-skate-longboard-barcelona\/\">tienda longboard online<\/a>. Vendemos sin intermediarios por lo que tenemos los mejores precios.<\/p>\n<p><a href=\"https:\/\/bextremeboards.com\/es\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-2875\" src=\"https:\/\/bextremeboards.com\/wp-content\/uploads\/2017\/11\/eco-boards-animacion-1024x449.jpg\" alt=\"BeXtreme, tienda de snowboard, skate y longboard en Barcelona\" width=\"605\" height=\"265\" \/><\/a><\/p>\n<p>Esta marca nacional tambi\u00e9n se caracterizamos por la <em><strong>personalizaci\u00f3n de tablas<\/strong><\/em> y por ser una marca eco-friendly. Utilizan\u00a0<strong>eco-materiales<\/strong> para la fabricaci\u00f3n de las tablas, ya sean de <em><strong>wake, snow, skate o long<\/strong><\/em>. As\u00ed podremos seguir disfrutando de los deportes de aire libre en un futuro.<\/p>\n<p style=\"text-align: center;\">BEXTREME, WE ARE RIDERS<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-2958\" src=\"https:\/\/bextremeboards.com\/wp-content\/uploads\/2017\/12\/bextremeboards2-1024x90.jpg\" alt=\"\" width=\"605\" height=\"53\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Te proponemos una rutina diaria de ejercicios en casa con la que ponerte en forma en solo 20 minutos. Un entrenamiento de alta intensidad, ideal para<span class=\"excerpt-hellip\"> [\u2026]<\/span><\/p>\n","protected":false},"author":2,"featured_media":7496,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[78],"tags":[926,927,928,929,930],"class_list":["post-3255","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categoria","tag-ejercicios-deportivos","tag-ejercicios-en-casa","tag-estar-en-forma","tag-jumping-jacks","tag-mountain-climbers"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ejercicios en casa para estar en forma - BeXtreme<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/bextremeboards.com\/es\/ejercicios-en-casa-para-estar-en-forma\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ejercicios en casa para estar en forma - BeXtreme\" \/>\n<meta property=\"og:description\" content=\"Te proponemos una rutina diaria de ejercicios en casa con la que ponerte en forma en solo 20 minutos. Un entrenamiento de alta intensidad, ideal para [\u2026]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/bextremeboards.com\/es\/ejercicios-en-casa-para-estar-en-forma\/\" \/>\n<meta property=\"og:site_name\" content=\"BeXtreme\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BeXtremeSports\" \/>\n<meta property=\"article:published_time\" content=\"2018-07-18T14:51:14+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-22T15:13:53+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/bextremeboards.com\/wp-content\/uploads\/2018\/07\/ejercicios-en-casa.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"560\" \/>\n\t<meta property=\"og:image:height\" content=\"349\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Equipo BeXtreme\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<script type=\"application\/ld+json\" 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