/, Healthy living, Style, Women/Ely Beach Workout / Entrenamiento Playero

Ely Beach Workout / Entrenamiento Playero

🇺🇸How many of us give ourselves the excuse of not having time to go to the gym? We must take our children to school, work, prepare meals, and even take the dog for a walk! Well, here we have a quick and effective solution to make us sweat, whether at home, on the beach or even in the park, and free of excuses, we all have 15 minutes to devote to our body.

This is a simple workout, you absolutely do not need anything! There are only 5 movements, which you’ll do for 4 rounds, and here they are:

1.40 Jumping Jacks: which is an aerobic exercise that consists of jumping without moving, opening and closing our legs at the same time that we join and separate our arms and hands over our heads.

 

 

 

2. 15 squats: Stand with your legs shoulder-width apart, put your hands behind your neck or straight in front of you, and start to bend down, as if you were going to sit, without lifting your heels off the ground. When your thighs are parallel to the ground, you must get up to get to the original position, with the intention of keeping your back straight at all times.

 

 

3. 15 Push-ups: Start in a plank position, with your arms at the level of your shoulders and your feet together, placing the weight on the tip of your feet. Bend your arms at an angle of 90 degrees, keeping your muscles contracted, and lower yourself as much as possible, do not forget that your back should be straight, without bending. Then stretch your arms until you return to your initial position. You can use a bank or step to increase the level of difficulty.

 

4. 20 “Tuck Sit-Ups”: Sit and depending on the difficulty, you can put your hands on the floor or just hold yourself with your abdomen when you extend your legs. Bring your knees towards your abdomen, hold the position for 2-3 seconds and extend your legs again, without touch the ground. Repeat.

 

5. 1 minute Sprints with high knees.

 

 

These movements are extremely simple to do, won’t take you more than 15 minutes and will keep you healthy and fit.

 

 

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🇪🇸 Cuantas de nosotras nos damos la excusa de no tener tiempo para ir al gimnasio? Debemos llevar y buscar a nuestros hijos al colegio, debemos trabajar, preparar comida, hasta sacar al perro a caminar! Bueno, aqui les tengo una solucion rapida y efectiva para hacerlas sudar, ya sea en casa, en la playa o hasta en el parque, y libre de excusas, todas tenemos 15 minutos para poder dedicarle a nuestro cuerpo.

Este es un entrenamiento sencillo de hacer, no necesitas absolutalmente nada! Son solo 5 movimientos, y los efectuas por 4 rondas, y aqui estan:

1.40 Jumping Jacks: el cual es un ejercicio aeróbico que consiste en saltar sin desplazarnos abriendo y cerrando las piernas al mismo tiempo que juntamos y separamos los brazos y manos sobre nuestra cabeza.

 

 

 

2. 15 sentadillas o squats: Párate con las piernas separadas al ancho de los hombros, pon tus manos atras de tu cuello o rectas frente a ti, e intenta agacharte, como si te fueras a sentar, sin levantar tus talones del suelo. Cuando tus muslos estén paralelos al suelo, debes levantarte para llegar a la posición original, con suidado de mantener tu espalda recta en todo momento.

 

 

3. 15 Push-ups: En posicion plancha o plank, con tus brazos a nivel de tus hombros y tus pies juntos, colocando el peso en la punta de tus pies. Dobla tus brazos en angulo de 90 grados, manteniendo tus musculos contraidos, y baja lo mas posible, no olvides que tu espalda debe estar recta, sin doblarse. Luego estira tus brazos hasta volver a tu posicion inicial. Puedes utilizar un banco o escalon para aumentar el nivel de dificultad.

 

4. 20 “Tuck Sit-Ups”: Siéntate y dependiendo de la dificultad, puedes poner tus manos en el suelo o simplemente sostenerte con tu abdomen al momento de extender tus piernas, trae tus rodillas hacia tu abdomen, mantén la posición de 2-3 segundos y vuelve a extender tus piernas, sin tocar el suelo. Repite.

 

5. 1 minuto de Corridas o “Sprints” con rodillas altas.

 

 

 

Estos simple movimientos son sencillos de hacer, no tardaras mas de 15 minutos y te mantedra saludable y firme.

 

By |2018-08-28T21:44:53+00:00August 28th, 2018|blog, Healthy living, Style, Women|1 Comment

One Comment

  1. Maria August 29, 2018 at 8:39 pm - Reply

    ATIVIDADE FÍSICA É MUITO IMPORTANTE PARA MANTER CORPO E MENTE SAUDÁVEL.

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