{"id":3475,"date":"2018-12-18T18:39:10","date_gmt":"2018-12-18T18:39:10","guid":{"rendered":"http:\/\/bextremeboards.com\/blog\/?p=3475"},"modified":"2026-10-22T13:12:13","modified_gmt":"2026-10-22T11:12:13","slug":"tu-gym-en-casa","status":"publish","type":"post","link":"https:\/\/bextremeboards.com\/es\/tu-gym-en-casa\/","title":{"rendered":"Tu gym en casa"},"content":{"rendered":"<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-full wp-image-3476\" src=\"https:\/\/bextremeboards.com\/wp-content\/uploads\/2018\/12\/entrenar-casa.jpg\" alt=\"entrenar en casa\" width=\"825\" height=\"510\" \/><\/p>\n<h3 style=\"text-align: center;\">Te proponemos una rutina diaria de ejercicios con la que ponerte en forma en casa, ideal para las personas que dispongan de poco tiempo el d\u00eda a d\u00eda.<\/h3>\n<p>Es una <strong>rutina de ejercicios<\/strong> sencilla y pensada para que no tengas que salir de casa, por lo que no necesitas material espec\u00edfico, s\u00f3lo unas buenas zapatillas. Se trata de un <strong>entrenamiento dividido en 3 bloques<\/strong> muy r\u00e1pidos y efectivos. De hecho, depender\u00e1 de tu \u00e9nfasis a la hora de hacer los ejercicios para quemar m\u00e1s o menos calor\u00edas.<\/p>\n<h2>Bloque 1<\/h2>\n<p><strong>Calentamiento<\/strong>: Lo mejor es salir a correr para activar el cuerpo y elevar las pulsaciones, pero te damos otras opciones como subir y bajar las escaleras o hacer unos minutos de <em>jumpings jacks<\/em> (esos saltos en los que abres brazos y piernas simult\u00e1neamente).<\/p>\n<h2>Bloque 2<\/h2>\n<p>Tabla de 3 series en las que repites uno de los siguientes ejercicios durante 10, luego 20 y, por \u00faltimo, 30 segundos. Con 1 min de recuperaci\u00f3n entre cada una.<\/p>\n<ul>\n<li>Levanta las piernas tocando los gl\u00fatios con los talones.<\/li>\n<li>Da saltos con las piernas abiertas y, cuando caigas, toca con la mano el pie contrario, alternando uno y otro,<\/li>\n<li>Levanta las rodillas y ll\u00e9valas al pecho, alternativamente, como si corrieses en el sitio (tumbado) y manteni\u00e9ndote muy erguido. Ver\u00e1s que har\u00e1s abdominales.<\/li>\n<li>Salta con las piernas abiertas con el mismo ancho de caderas y, al quinto salto, haz una sentadilla.<\/li>\n<li>Aprieta el abdomen, con las manos unidas en la nuca y las piernas abiertas, y mi\u00e9bete lateralmente, alternando izquierda y derecha.<\/li>\n<li>Repite el tercer ejercicio llevando las rodillas al pecho de forma alternativa<\/li>\n<li>Salta lateralmente con los pies juntos, dos veces por cada lado y, en el quinto, imp\u00falsatye hacia arriva intentando llevarte las piernas al pecho.<\/li>\n<li>Abre una pierna hacia un lado mientras haces una sentadilla y luego recoge eso pierna. Hazlo una vez \u00f1or cada lado hasta completar el tiempo.<\/li>\n<li>Termina con el tercer ejercicio de nuevo, esta vez llevando las rodillas al pecho de forma alternativa.<\/li>\n<li>Tambi\u00e9n siempre puedes sumarle a estos 3 ejercicios que escojas unas abdominales o planchas o flexiones.<\/li>\n<\/ul>\n<div id=\"attachment_3477\" style=\"width: 1310px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" aria-describedby=\"caption-attachment-3477\" class=\"size-full wp-image-3477\" src=\"https:\/\/bextremeboards.com\/wp-content\/uploads\/2018\/12\/deporte-y-fitness-infograf\u00eda-ejercicios-en-casa.jpg\" alt=\"\" width=\"1300\" height=\"1300\" \/><p id=\"caption-attachment-3477\" class=\"wp-caption-text\">Algunos de estos ejercicios no corresponden a los descritos. Son m\u00e1s ideas<\/p><\/div>\n<h2>Bloque 3<\/h2>\n<p>Recuperaci\u00f3n activa: Regulariza tus pulsaciones\u00a0 siempre en movimiento. Para ello basta con salir a caminar. Reforzar\u00e1s, adem\u00e1s, la carga aer\u00f3bica de tu entrenamiento. Si lo prefieres c\u00e1mbialo por unos estiramientos, que el cuerpo siempre lo agradece tambi\u00e9n.<\/p>\n<p>Si aparte quieres hacer deporte el fin de semana y te va la marcha, en BeXtreme tenemos <em><strong>tablas de snow, tablas de skate &#8211; longboard y tablas wakeboard<\/strong><\/em>.\u00a0<strong>BeXtreme<\/strong> es una marca de longboards, skates, surfskates, snowboards y wakeboards de <strong>Barcelona<\/strong>. Una marca creada por riders que testamos nuestras tablas antes de ponerlas a la venta. As\u00ed nuestras tablas gozan de los mejores resultados y sensaciones. Nuestra distribuci\u00f3n es directa <strong>sin intermediarios<\/strong> para poderte ofrecer los mejores precios sin renunciar ala calidad. Puedes comprobarlo en nuestra <em><strong>tienda longboard online<\/strong><\/em>, nuestra <a href=\"https:\/\/bextremeboards.com\/es\/\">tienda snowboard online<\/a> o <em><strong>wakeboard tienda<\/strong><\/em>. Donde podr\u00e1s comprar longboard al mejor precio con la calidad y garant\u00eda de BeXtreme. Visita nuestra tienda online o almac\u00e9n-oficina en Barcelona!<\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/bextremeboards.com\/es\/\"><img 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>Tambi\u00e9n nos caracterizamos por la <strong>personalizaci\u00f3n de tablas<\/strong> y por ser una marca eco-friendly. Utilizamos <strong>eco-materiales<\/strong> para la fabricaci\u00f3n de nuestras tablas. 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 con la que ponerte en forma en casa, ideal para las personas que dispongan de poco tiempo el d\u00eda<span class=\"excerpt-hellip\"> [\u2026]<\/span><\/p>\n","protected":false},"author":2,"featured_media":7572,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[78],"tags":[988,989,990,923,991],"class_list":["post-3475","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categoria","tag-casa","tag-ejercicios","tag-entrenamiento","tag-entrenamiento-funcional","tag-rapidos"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - 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