{"id":71932,"date":"2017-01-19T12:26:06","date_gmt":"2017-01-19T10:26:06","guid":{"rendered":"https:\/\/pre.shawellness.com\/shamagazine\/como-entrenar-sin-ir-al-gimnasio\/"},"modified":"2022-11-09T20:36:01","modified_gmt":"2022-11-09T18:36:01","slug":"como-entrenar-sin-ir-al-gimnasio","status":"publish","type":"post","link":"https:\/\/pre.shawellness.com\/shamagazine\/es\/como-entrenar-sin-ir-al-gimnasio\/","title":{"rendered":"C\u00f3mo entrenar sin ir al gimnasio"},"content":{"rendered":"<p><strong>Tendemos a pensar que necesitamos un gimnasio para hacer ejercicio,<\/strong> sin embargo, <strong>el entrenamiento f\u00edsico se puede hacer en cualquier lugar.<\/strong> S\u00f3lo se necesita ropa deportiva y un ingrediente clave, motivaci\u00f3n. Para ello, <strong>usaremos nuestro propio peso corporal para trabajar todo el cuerpo.<\/strong> Es <strong>muy efectivo<\/strong> y puede llegar a mostrar mejores resultados que correr en una cinta de correr.<\/p>\n<p>No siempre disponemos de tiempo para poder ir al gimnasio, por ello, <strong>podemos hacer ejercicio en casa que no requiere material de gimnasio.<\/strong><\/p>\n<p>Prueba esta rutina de ejercicios para entrenar en cualquier lugar.<\/p>\n<p><strong>Consejo:<\/strong> Lo \u00fanico que <strong>necesitas es ropa deportiva<\/strong> y si quieres, puedes utilizar una esterilla tambi\u00e9n, pero tampoco es prescindible.<\/p>\n<p>&nbsp;<\/p>\n<h4>\u00a1Empieza con un poco de cardio!<\/h4>\n<p><strong>Ejercicios de cardio:<\/strong><\/p>\n<ul>\n<li>1 minuto de saltos de tijera<\/li>\n<li>1 minuto de rodillas altas (corres en el lugar en el que est\u00e1s posicionado levantando las rodillas)<\/li>\n<li>1 minuto de burpees<\/li>\n<li>1 minuto de sentadillas con saltos<\/li>\n<li>Si tienes una comba, haz un minuto de salto a la comba<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Consejo:<\/strong> Intenta hacer todos los ejercicios seguidos, pero si no puedes, descansa 30 segundos entre los burpees y las sentadillas con saltos.<\/p>\n<p>&nbsp;<\/p>\n<h4>Ejercicios de tonificaci\u00f3n:<\/h4>\n<ul>\n<li>20 sentadillas<\/li>\n<li>20 zancadas en cada pierna<\/li>\n<li>20 flexiones de tr\u00edceps apoyado en una mesa o silla.<\/li>\n<li>20 flexiones (haz la versi\u00f3n modificada apoyando las rodillas en el suelo si no tienes tanta fuerza)<\/li>\n<li>20-60 segundos de plancha<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Haz estos ejercicios seguidos, o con 30 segundos de descanso entre cada una de ellas, y <strong>repite la secuencia 3 veces.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>Para terminar, <a href=\"https:\/\/pre.shawellness.com\/shamagazine\/rutina-de-estiramientos-matutinos\/\"><strong>haz estiramientos.<\/strong><\/a><\/p>\n<p><strong>Estos ejercicios son meramente una gu\u00eda.<\/strong> Si quieres modificar alguno de ellos o a\u00f1adir m\u00e1s ejercicios, es totalmente opcional. Se trata de hacer ejercicio con el propio peso corporal. <strong>Todos los ejercicios trabajan todos los m\u00fasculos y no requieren equipamiento<\/strong>. Los puedes hacer en casa o en cualquier espacio exterior.<\/p>\n<p>Tardar\u00e1s <strong>una media de 20-30 minutos,<\/strong> el tiempo <strong>perfecto para poder incluir esta rutina en tu d\u00eda a d\u00eda.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\">\u00a1A ponerse en marcha!<\/p>\n<p style=\"text-align: center;\">\n","protected":false},"excerpt":{"rendered":"<p>Tendemos a pensar que necesitamos un gimnasio para hacer ejercicio, sin embargo, el entrenamiento f\u00edsico se puede hacer en cualquier lugar. S\u00f3lo se necesita ropa deportiva y un ingrediente clave, motivaci\u00f3n. Para ello, usaremos nuestro propio peso corporal para trabajar todo el cuerpo. Es muy efectivo y puede llegar a mostrar mejores resultados que correr [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":80432,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[1416],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.10 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>C\u00f3mo entrenar sin ir al gimnasio - SHA Magazine<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/pre.shawellness.com\/shamagazine\/es\/como-entrenar-sin-ir-al-gimnasio\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"C\u00f3mo entrenar sin ir al gimnasio - SHA Magazine\" \/>\n<meta property=\"og:description\" content=\"Tendemos a pensar que necesitamos un gimnasio para hacer ejercicio, sin embargo, el entrenamiento f\u00edsico se puede hacer en cualquier lugar. S\u00f3lo se necesita ropa deportiva y un ingrediente clave, motivaci\u00f3n. Para ello, usaremos nuestro propio peso corporal para trabajar todo el cuerpo. Es muy efectivo y puede llegar a mostrar mejores resultados que correr [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/pre.shawellness.com\/shamagazine\/es\/como-entrenar-sin-ir-al-gimnasio\/\" \/>\n<meta property=\"og:site_name\" content=\"SHA Magazine\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/shawellnessclinic\/\" \/>\n<meta property=\"article:published_time\" content=\"2017-01-19T10:26:06+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-11-09T18:36:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/pre.shawellness.com\/shamagazine\/wp-content\/uploads\/2017\/01\/iStock-601923216.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"724\" \/>\n\t<meta property=\"og:image:height\" content=\"483\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"SHA Wellness Clinic\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@shawellness\" \/>\n<meta name=\"twitter:site\" content=\"@shawellness\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/pre.shawellness.com\/shamagazine\/es\/como-entrenar-sin-ir-al-gimnasio\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/pre.shawellness.com\/shamagazine\/es\/como-entrenar-sin-ir-al-gimnasio\/\"},\"author\":{\"name\":\"SHA Wellness Clinic\",\"@id\":\"https:\/\/pre.shawellness.com\/shamagazine\/es\/#\/schema\/person\/97ff5d2cc4c9d93746d11a7f4ab48b75\"},\"headline\":\"C\u00f3mo entrenar sin ir al gimnasio\",\"datePublished\":\"2017-01-19T10:26:06+00:00\",\"dateModified\":\"2022-11-09T18:36:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/pre.shawellness.com\/shamagazine\/es\/como-entrenar-sin-ir-al-gimnasio\/\"},\"wordCount\":345,\"publisher\":{\"@id\":\"https:\/\/pre.shawellness.com\/shamagazine\/es\/#organization\"},\"articleSection\":[\"Fitness\"],\"inLanguage\":\"es\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/pre.shawellness.com\/shamagazine\/es\/como-entrenar-sin-ir-al-gimnasio\/\",\"url\":\"https:\/\/pre.shawellness.com\/shamagazine\/es\/como-entrenar-sin-ir-al-gimnasio\/\",\"name\":\"C\u00f3mo entrenar sin ir al gimnasio - SHA Magazine\",\"isPartOf\":{\"@id\":\"https:\/\/pre.shawellness.com\/shamagazine\/es\/#website\"},\"datePublished\":\"2017-01-19T10:26:06+00:00\",\"dateModified\":\"2022-11-09T18:36:01+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/pre.shawellness.com\/shamagazine\/es\/como-entrenar-sin-ir-al-gimnasio\/#breadcrumb\"},\"inLanguage\":\"es\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/pre.shawellness.com\/shamagazine\/es\/como-entrenar-sin-ir-al-gimnasio\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/pre.shawellness.com\/shamagazine\/es\/como-entrenar-sin-ir-al-gimnasio\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Portada\",\"item\":\"https:\/\/pre.shawellness.com\/shamagazine\/es\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"C\u00f3mo entrenar sin ir al gimnasio\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/pre.shawellness.com\/shamagazine\/es\/#website\",\"url\":\"https:\/\/pre.shawellness.com\/shamagazine\/es\/\",\"name\":\"SHA Magazine\",\"description\":\"Lifelong health &amp; 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