10 claves para volver a ponerte en forma sin pisar el gym

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¡Quién dijo que el deporte es exclusivo del gym! Ponerse en forma sin ir al gimnasio es una alternativa segura (y gratis) que no te quitará mucho tiempo. Si te has propuesto volver a hacer ejercicio, esta es la forma perfecta de empezar, coger el ritmo e ir poco a poco creando un hábito que te será más fácil mantener en cuanto lleves dos semanas de entrenamiento.

Lo primero que necesitas, y quizá lo más importante, es la fuerza de voluntad. El mayor enemigo del deporte en casa es la pereza, pero seguro que con ganas y estas rutinas que proponemos desde Kaiku Sin Lactosa, será más fácil vencerla:

10 Ejercicios para ponerse en forma sin ir al gimnasio

  1. Camina, camina, camina. Allá donde vayas, camina, aunque tengas prisa. Este es el método más sutil para hacer ejercicio casi sin darte cuenta. No necesitas reservar un tiempo extra al día, solo salir un poco antes de lo normal. ¿Material? 0. Simplemente cálzate con tus zapatos más cómodos, busca una playlist o un podcast que te entretenga y ponte en marcha hacia tu destino.

 

  1. Siéntate x3. ¿Odias las sentadillas? Precisamente es lo mismo pero en modo encubierto. Cada vez que vayas a sentarte, haz el gesto 3 veces. Suena fácil y lo es, pero piensa cuántas sentadillas vas a terminar haciendo a diario. ¡Más que en GAP!

 

  1. Subir por las escaleras: un clásico de ponerse en forma sin ir al gimnasio. Todos hemos hecho aquello de ir al gimnasio tres veces por semana pero elegir el ascensor antes que la escalera ¡incluso dentro del propio gym! La clave para ponerse en forma es la actividad física diaria, y si la vida te pone delante unas escaleras: no las rehuyas ni para subir ni para bajar.

 

  1. Cuenta los pasos. Está comprobado que cuando te descargas una app para contar pasos caminas más, aunque solo sea para que no haya días que te bajen la media. Márcate un objetivo mínimo, por ejemplo, de 7.000 pasos diarios, y cada semana ve aumentando +1000 hasta llegar a los 12.000 pasos al día. Lo notarás seguro.

 

  1. Sigue a perfiles fit en redes sociales. Ellos te recordarán que debes mantener tu actividad física. Además, aprovecha el contenido que comparten, en muchos casos dejan guías completas de sesiones para entrenar en casa. Prueba quién se adapta mejor a tus tiempos, a tu nivel y a tus objetivos, y trata de hacer al menos un entrenamiento de los suyos a la semana.

 

  1. Estiramientos afterwork. Adapta el yoga y el pilates para hacer estiramientos en casa, un ejercicio tan importante después de una jornada de trabajo como de un entrenamiento casero. Encuentra un rincón espacioso en casa, tiende tu esterilla y aprovecha para poner algo de música pausada, fijarte en la respiración y estirar todos los músculos que notas en tensión.

 

  1. Saltar a la comba. ¿Tienes una comba en casa? No subestimes su poder, porque es uno de los ejercicios más completos que puedes realizar tanto en casa como en el exterior. Empieza alternando los pies y conforme vayas dominando la técnica pasa a juntarlos para saltar con los dos pies a la vez. ¿A cuántos saltos llegas? Verás muy pronto las mejoras.

 

  1. Zancadas para tonificar piernas. ¿Tienes una botella de agua o un archivador pesado a mano? Coge el peso que seas capaz de aguantar y haz series de zancadas. Para hacerlas debes dar un paso para dejar una pierna por delante de la otra. Una vez en esa posición, flexiona y llega con la rodilla hasta abajo. Recupera la postura, haz una serie de 10 y cambia de pierna.

 

  1. Bricks de leche, las nuevas kettlebel. ¡Quién necesita pesas rusas cuando puede tener garrafas! Hacer ejercicios de musculación y fuerza es clave para ponerse en forma, y para ello las kettlebells (o los envases de Kaiku Sin Lactosa) son una de las herramientas clave. Hay infinidad de entrenamientos como éstos que puedes poner en práctica con ellas.

 

  1. Reto de la plancha. Antiguo pero efectivo, empieza con el reto de la plancha y ve aumentando el tiempo día a día. Debes colocarte tumbado boca-abajo apoyando tu peso en los pies y en los codos, que deben quedar a la altura del hombro. Aguanta 30 segundos en esta postura y descansa. Hazlo cada día y notarás cambios en un mes.

¿Me puedo poner en forma en un mes?

A no ser que seas un famoso fichado para la portada de Men’s o Women’s Health, ve quitándote esa idea de la cabeza. Dependiendo lo que entiendas por ponerse en forma, un mes es un plazo demasiado corto. Fijar este objetivo no es recomendable por el estrés al que sometes a tu cuerpo y por las consecuencias negativas que puede desencadenar en tu mente si no llegas a alcanzarlo. Las expectativas son buenas porque despiertan la motivación, pero esperar ponerse en forma en un mes, y más en casa, puede ser contraproducente. En ese caso, lo ideal es recurrir al entrenamiento supervisado por un profesional.

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