Gimnasia en casa: tres ejercicios con bricks de leche para tonificar los brazos

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Hasta ahora hacer gimnasia en casa no era el plan más apetecible del mundo, pero durante este periodo de confinamiento estamos empezando a dejar atrás las excusas por fuerza mayor. Las redes sociales se han llenado de vídeos con entrenamientos para practicar todo tipo de deportes y, además, hacerlo en pareja o con niños. Al igual que tú, los más pequeños de la casa necesitan liberar energía y el ejercicio es el mejor antídoto contra el aburrimiento.

A pesar de esta fiebre fit, no siempre contamos con el material necesario para llevar a cabo las rutinas y este momento no es el mejor para equiparse. Por eso, en Kaiku Sin Lactosa nos hemos propuesto reinventar la función de nuestros bricks de leche para traerte una tabla de entrenamiento centrada en tonificar los brazos. Basta con que tengas a mano dos envases o más, todo depende de tu nivel, y te pongas manos a la obra.

gimnasia en casa

GIMNASIA EN CASA: UNA RUTINA LOW-COST PARA PRACTICAR CADA DÍA

Un entrenamiento ideal de gimnasia en casa debe durar en torno a media hora diaria. Dependiendo de la forma física en la que nos encontremos podemos extender o acortar minutos, modulando también la intensidad de los ejercicios. Los expertos recomiendan incluir 10 minutos de cardio tras un breve calentamiento y después focalizar tus esfuerzos en un grupo concreto de músculos.

EJERCICIOS PARA TONIFICAR LOS BRAZOS EN CASA

Los brazos son una de las zonas que más delata la forma física pero también una de las que mejor reacciona cuando se ejercita. Por eso en Kaiku Sin Lactosa te invitamos a que les dediques un rato cada día para tonificar los brazos y sentirte fuerte y en forma incluso durante el confinamiento.

La tabla que te planteamos a continuación contiene 3 ejercicios (más uno extra) que puedes incluir en un circuito de 3 series con 10 repeticiones de cada uno.

  1. Bíceps en acción con ejercicios de gimnasia en casatonificar bíceps

Para empezar coge un brick de un litro de leche Kaiku Sin Lactosa con cada mano. Quédate de pie, con la espalda recta, los pies a la distancia de la cadera y los hombros bajados.

Abre los brazos hacia el lateral en posición de 90º y llévalos hacia el techo. Baja lentamente hasta la posición inicial y repite el movimiento. Aprovecha la sencillez del ejercicio para pensar en la respiración y acompasarla: suelta el aire con la fuerza de la subida e inspira cuando bajas de vuelta. Repite 10 veces sin cambiar el peso.

  1. Tonificar brazos y core, un equipo ganadortonificar brazos haciendo gimnasia en casa

Para este segundo paso necesitas una silla y un brick de leche. Contando con que cada envase es el equivalente a un kilo, si tu forma física te pide más peso puedes coger más de un envase e introducirlos en una bolsa de tamaño mediano. En el caso de que en tu rutina de entrenamiento estés habituado a trabajar con cargas más pesadas, te animamos a que pruebes con un pack entero de bricks de Kaiku Sin Lactosa que equivaldría a una pesa de 6 kilos.

Coloca una rodilla encima de la silla y apoya la mano del mismo lado en la silla. Reclina la espalda para formar un ángulo agudo y agarra con la otra mano el peso elegido. Revisa que tu espalda esté recta, los hombros separados de la cabeza y la pierna apoyada en línea con la cadera. Empieza a trabajar el brazo doblando el codo y llevándolo hacia arriba hasta tocar con el tronco. La clave de este movimiento está en no separar el brazo del cuerpo y trabajar siempre sobre una línea recta imaginaria. Realiza 10 repeticiones de este ejercicio con cada brazo.

  1. El tríceps, un gran desconocido

tonificar triceps haciendo gimnasia en casa

Sabemos que el tríceps genera controversia. Nadie está acostumbrado a verse de espaldas y cuando te hacen una foto es cuando descubres esa imagen de ti. Entrenar esta zona es muy sencillo y solo necesitas el peso de un brick de 1 litro para notar cómo se ejercita.

Coge el cartón con las dos manos y llévalo hasta detrás de tu cabeza. Pon los codos a un lado y a otro de la cara y haz 10 subidas y bajadas estirando los brazos hacia el techo. Trata de no subir en exceso los hombros y refuerza tus músculos día a día.

  1. Bonus track de ejercicios en casa: fortalecer las cervicales, el truco para sobrevivir al teletrabajo

fortalece las cervicales con ejercicios de gimnasia en casa

Durante estas jornadas, ya sea por trabajo o por falta de actividad, pasamos más tiempo sentados del que deberíamos. Esto se convierte en un problema al cabo de los días cuando los dolores de espalda comienzan a aflorar. Por ese motivo, ahora que nunca, nos parece importante trabajar los músculos que cubren el cuello y los hombros, los que más sufren la sobrecarga diaria.

Toma un brick de leche en cada mano y colócate en posición vertical, con los pies a la altura de la cadera, la pelvis un poco retraída y la tripa apretada. Extiende los brazos hacia abajo a los lados del cuerpo y desde ese punto coge aire. Mientras lo sueltas eleva lentamente los hombros hasta que la cabeza quede hundida entre ambos. Siempre de forma lenta y controlando el movimiento, baja y vuelve a encoger los hombros 10 veces.

Cuando termines la primera ronda descansa un minuto y prosigue hasta realizar el circuito 3 veces al completo.

¿Y tú, ya te has unido a la fiebre fit en casa? Si todavía no, cada vez quedan menos excusas para hacerlo.

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