En ¡Hola! en Forma sabemos que lo ideal es que los planes de entrenamiento sean diseñados por un entrenador para cada cliente, pero también vivimos en la realidad y, conocedores de que ni todo el mundo cuenta con un entrenador ni todos los gimnasios tienen un monitor o monitora de sala, te damos unas pautas que te ayudarán a moverte con seguridad en tus primeros días de gimnasio. Pero esto solo un ejemplo, si quieres crear tu propio entrenamiento desde cero en función de tus objetivos y los días de entrenamiento que tienes disponibles, puedes hacerlo con nuestra herramienta Plan de fitness de forma fácil y gratuita.
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El primer objetivo del 99% de la gente que se apunta a un gimnasio es coger algo de tono muscular y rebajar algo de peso, así que la progresión inicial sería muy parecida para todo el mundo. ¡Ojo! No ponemos los pesos porque eso sí que depende en función del tipo de persona, tamaño, fuerza por genética, etcétera. Lo que sí te podemos decir es que cojas un peso que te cueste, pero que puedas terminar las series sin perder la técnica de ejecución. Allá vamos.
Bicicleta suave (15 minutos) + elíptica suave (15 minutos) + ejercicios de press de máquina (3 series de 15 repeticiones) + ejercicios de jalón polea alta (3 series de 15 repeticiones) + estiramientos suaves
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Semana 2
Día 1
Elíptica suave (15 minutos) + cinta de correr (15 minutos) + ejercicios press máquina (3 series de 15 repeticiones) + ejercicios de jalón polea alta (3 series de 15 repeticiones) + estiramientos suaves
Día 2
Elíptica suave (15 minutos) + cinta de correr (15 minutos) + ejercicios press máquina (3 series de 15 repeticiones) + ejercicios de jalón polea alta (3 series de 15 repeticiones) + ejercicios de abdominales (3 series de 15 repeticiones) + estiramientos suaves
Start of Brightcove Player
By use of this code snippet, I agree to the Brightcove Publisher T and C found at https://accounts.brightcove.com/en/terms-and-conditions/. This script tag will cause the Brightcove Players defined above it to be created as soon as the line is read by the browser. If you wish to have the player instantiated only after the rest of the HTML is processed and the page load is complete, remove the line. End of Brightcove Player
Día 3
Elíptica (30 minutos) + ejercicios de flexiones (3 series de tantas repeticiones como puedas) + ejercicios de remo con mancuernas (3 series de 15 repeticiones) + ejercicios de abdominales (3 series de 15 repeticiones) + estiramientos suaves
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Semana 3
Día 1
Elíptica (5 minutos) + ejercicios de jalón polea alta (3 series de 15 repeticiones) + ejercicios press banca con mancuernas (3 series de 15 repeticiones) + ejercicios de abdominales isométricos frontales (3 series de 30 segundos) + ejercicios de abdominales isométricos laterales (2 series de 30 segundos) + cinta de correr (25 minutos a ritmo medio) + estiramientos
Start of Brightcove Player
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Start of Brightcove Player
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Día 2
Elíptica (5 minutos) + ejercicios de flexiones (3 series de tantas repeticiones como puedas) + ejercicios de remo con mancuernas (3 series de 15 repeticiones) + ejercicios de tríceps en polea (3 series de 15 repeticiones) + ejercicios de abdominales encogimientos completos (3 series de 15 repeticiones) + cinta de correr (30 minutos a ritmo medio) + estiramientos
Start of Brightcove Player
By use of this code snippet, I agree to the Brightcove Publisher T and C found at https://accounts.brightcove.com/en/terms-and-conditions/. This script tag will cause the Brightcove Players defined above it to be created as soon as the line is read by the browser. If you wish to have the player instantiated only after the rest of the HTML is processed and the page load is complete, remove the line. End of Brightcove Player
Start of Brightcove Player
By use of this code snippet, I agree to the Brightcove Publisher T and C found at https://accounts.brightcove.com/en/terms-and-conditions/. This script tag will cause the Brightcove Players defined above it to be created as soon as the line is read by the browser. If you wish to have the player instantiated only after the rest of the HTML is processed and the page load is complete, remove the line. End of Brightcove Player
Día 3
Elíptica (5 minutos) + ejercicios de press banca con barra (3 series de 15 repeticiones) + ejercicios de jalón polea alta (3 series de 15 repeticiones) + ejercicios fondos de tríceps en banco (3 series de 15 repeticiones) + ejercicios de abdominales isométricos (2 series de 60 segundos) + ejercicios de abdominales isométricos laterales (2 series de 45 segundos) + cinta de correr + estiramientos
