Hoy traigo un post que muchas me habéis pedido y creo que viene en el momento perfecto. En septiembre a todas nos entra el deseo de escoger un deporte completo que entre en nuestra rutina hasta el próximo verano. Además algo que nos enganche, nos guste, y de resultados.
Yo voy a hablar de mi experiencia personal, es cierto que cada una de nosotras tenemos necesidades diferentes. Hace 2 años descubrí MI DEPORTE, y es el Pilates. Yo no buscaba adelgazar sino fortalecer piernas, abdomen y, cómo no, el pompis! Y he de decir que lo he logrado. Me cambió el cuerpo en cosa de 5-6 meses, me vi más esbelta y hoy día ademas de las zonas que he mencionado antes, también tengo más fuerza en los brazos.
Digo que engancha porque poco a poco puedes estirarte más y llegar más lejos, además cada vez haces los ejercicios más completos y más complejos. Yo lo practico 2 veces en semana, aunque creo que lo ideal es hacerlo 3 veces. ¡Me encanta!
Si no tienes tiempo de salir de casa, te propongo una rutina que yo he realizado este verano (desde que acabaron las clases de pilates) que también es factible, fácil de hacer y efectiva. Yo uso varios instrumentos que hacen que sean más fáciles y más cómodos, como la gymball y más completos como las pesas para los tobillos para fortalecer un poco más. Tanto esto como la esterilla la podéis conseguir mañana en Primeriti en sus ventas privadas y además con grandes descuentos. Para la que no lo conozca, se trata de una plataformas de ventas flash de El Corte Inglés.
En primer lugar, hay que hacer algo de «burning» por lo que os propongo hacer 20-30 minutos de carrera por donde vivas, al ritmo que puedas simplemente para que se nos acelere un poco el pulso y quememos calorías.
SENTADILLAS
Realiza 3 series de 30 sentadillas seguidas. Mi monitora me contó que el músculo empieza a enterarse después de hacer mínimo 18 repeticiones seguidas, así que mínimo tienes que empezar por este número y cuando vayas cogiendo fondo lo vas aumentando. Haz el movimiento como si fueses a sentarte en una silla, separando los pies al ancho de la cadera y prestando atención de que las rodillas no superen la posición de los pies.
ABDOMINALES
Seguimos con los abdominales. Doy dos métodos para que hagas el que más te guste o los combines a lo largo de la semana.
3 series de 30 abdominales. El primero sería apoyando la espalda en la Gymball y levantando la espalda sólo 45 grados.
3 series de 30 abdomnales. La otra opción sería con las pesas en los pies (las mías son de medio kilo) haciendo los famosos oblicuos, o lo que es lo mismo, tumbada sobre la esterilla llevar el codo a la rodilla cotraria manteniendo ambas piernas en alto y sin apoyar la cabeza. Tendrás que alternar un lado y otro y con cierto ritmo.
PIERNAS Y GLÚTEOS
3 series de 30 repeticiones. Lo más efectivo para los glúteos, es el siguiente ejercicio. Sobre la Gymbal, para que no sufran tanto las muñecas, flexiona la pierna hacia el techo y pon el pie en flex (como se ve en la foto de abajo) y así baja y sube la rodilla 30 veces seguidas. Primero una pierna y luego la otra.
Y para terminar, y acabar totalmente estirada siéntate sobre la gymball, y ve dando pasitos hacia delante a la vez que bajas la espalda sujetándote la cabeza. Cuando lo logres estira las piernas, baja la cabeza con cuidado y despacio, y lleva los brazos hacia atrás. Para terminar cógete la cabeza de nuevo y eleva el tronco, flexiona la piernas y volverás a estar sentada en la pelota.
Y ya sabéis si no tenéis alguno de los utensilios, a partir de mañana en Primeriti. Espero que os guste y que lo probéis. Si os va bien me lo contáis y si tenéis algún otro ejercicio para completarlo escribidme también 😉
Un besito,
Ana
Tags: BLOGGER, fitness, pilates, sport
Ana Vera es diseñadora en Vera Blonde, nacida en Málaga. Comparte su vida diaria a traves de su cuenta de instagram @anaverasite y sus proyectos especiales a traves de su blog desde 2013
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Y…
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/homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match_all(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 684 Warning: Invalid argument supplied for foreach() in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 691 Warning: preg_match_all(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 684 Warning: Invalid argument supplied for foreach() in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 691 Qué gozada de looks de verano. Me encanta en general…
Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match_all(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 684 Warning: Invalid argument supplied for foreach() in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 691 Warning: preg_match_all(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 684 Warning: Invalid argument supplied for foreach() in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 691 Tenía este título para esta entrada en el blog, y…
Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 1364 Warning: preg_match_all(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 684 Warning: Invalid argument supplied for foreach() in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 691 Warning: preg_match_all(): Compilation failed: invalid range in character class at offset 4 in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 684 Warning: Invalid argument supplied for foreach() in /homepages/17/d494796841/htdocs/avr/wp-content/plugins/pinterest-pin-it-button/includes/simple_html_dom.php on line 691 A veces echo mucho de menos escribiros por aquí, por…
Que buena rutina, creo que probaré el pilates.
https://simplysory.wordpress.com/
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