En este artículo vamos a mostrarte algunos de los mejores ejercicios para quemar grasa. Os vamos a hablar de un método muy especial, el método de entrenamiento «Tabata«. Este es uno de los mejores métodos para ganar resistencia y mejorar nuestra capacidad aeróbica. Es un método con intervalos de alta intensidad, por eso este entrenamiento además de proporcionarnos un aumento de la fuerza, también nos permite quemar grasa a un ritmo muy rápido.
El método Tabata es un método de entrenamiento de corta duración. Se basa en 8 series, de 20 segundos por ejercicio, y descansando sólo 10 segundos entre cada ejercicio.
1. Ventajas del Método Tabata.
El método Tabata combina los mejores ejercicios para quemar grasa, además lo podemos realizar en cualquier lugar. Con este método lograremos un cuerpo más tonificado y definido.
Recomendamos, como en cualquier tipo de ejercicio físico, hidratarse correctamente y realizar un calentamiento previo, así como una serie de estiramientos después de concluir el entrenamiento.
Además, recomendamos no forzar mucho los músculos en las primeras sesiones que realicemos. Con esto nos referimos a que si veis que en las últimas repeticiones os cuesta hacer las sentadillas con salto, que las reduzcas a hacerlas sin salto, así evitaremos lesiones y sobrecargas. Asimismo, como es recomendable respetar al máximo los tiempos del intervalo y el número de series, es mejor que un compañero cronometre el trabajo o bien, recurrir a un temporizador, con el «TabataTimer« por, ejemplo, podemos usar desde la web o descargar la app en el móvil.
Si quieres los mejores ejercicios para quemar grasa y ganar resistencia en casa, suplementarios a los que te mostramos aquí, los puedes encontrar también en nuestra Guía de Dieta y Entrenamiento en Casa. Método tabata para quemar grasa
2. Tabla de ejercicios para glúteos
| Tabata 1: Glúteos | |
| 20 segundos | Zancadas con salto |
| 10 segundos | Descanso |
| 20 segundos | Sentadillas con salto |
| 10 segundos | Descanso |
| 20 segundos | Puente de glúteos |
| 10 segundos | Descanso |
| 20 segundos | Caminar a cuclillas |
| 10 segundos | Descanso |
| 20 segundos | Zancadas con salto |
| 10 segundos | Descanso |
| 20 segundos | Sentadillas con salto |
| 10 segundos | Descanso |
| 20 segundos | Puente de glúteos |
| 10 segundos | Decanso |
| 20 segundos | Caminar a cuclillas |
A continuación vamos a explicar los ejercicios, tanto textual, como gráficamente:
2.1. Zancadas con salto
De pie, adelanta una pierna considerablemente y desde esta posición da un salto tan alto como puedas.. En el aire lleva la pierna de atrás adelante y viceversa.
2.2. Sentadillas con salto
Realiza una sentadilla sin peso y haz la subida explosiva, de manera que aproveches para saltar tan alto como puedas, y al caer al suelo volvemos a repetir el mismo movimiento. Este es uno de los mejores ejercicios para quemar grasa en casa, ya que lo puedes hacer a cualquier hora y en cualquier lugar.
2.3. Puente de glúteos
Tumbada boca arriba, flexiona las rodillas y apoya las plantas de los pies es el suelo. Desde aquí levanta las caderas todo lo que puedas, dejándolas en el aire y apoyando el cuerpo sobre las manos y los brazos, los hombros, la cabeza y las plantas de los pies. Desciende y, antes de que los glúteos toquen el suelo, vuelve a subir empujando fuerte sobre los talones
2.4. Caminar de cuclillas
Es exactamente lo que el nombre indica: ponte de cuclillas y camina.
3. Tabla de ejercicios para Glúteos y Tríceps. (Ideal para perder grasa y ganar resistencia en casa)
| Tabata 2: Glúteos + Tríceps | |
| 20 segundos | Burpees |
| 10 segundos | Descanso |
| 20 segundos | Fondos en banco |
| 10 segundos | Descanso |
| 20 segundos | Sentadilla Profunda |
| 10 segundos | Descanso |
| 20 segundos | Flexiones en diamante |
| 10 segundos | Descanso |
| 20 segundos | Burpees |
| 10 segundos | Descanso |
| 20 segundos | Fondos en banco |
| 10 segundos | Descanso |
| 20 segundos | Sentadilla profunda |
| 10 segundos | Decanso |
| 20 segundos | Flexiones diamante |
A continuación vamos a explicar los ejercicios, tanto textual, como gráficamente:
3.1. Burpees.
De pie, mientras nos agachamos, extendemos los brazos hasta posar las palmas en el suelo y ‘lanzamos’ las piernas hacia atrás hasta quedarnos en posición de hacer una flexión. La ejecutamos y volvemos a levantar.
3.2. Fondos en banco.
De espaldas a un banco, con los pies en el suelo, las manos apoyadas en el banco y el resto del cuerpo en el aire, flexiona los codos pasando glúteos y espalda rozando el banco y sube con la fuerza de los brazos sin ayudarte con las piernas.
3.3. Sentadilla profunda.
De pie, con los pies en el suelo separados la anchura de los hombros. Baja flexionando las rodillas y caderas lo máximo posible. Luego extiende las piernas recuperando la posición inicial. Es uno de los mejores ejercicios para quemar grasa.
3.4. Flexiones en diamante.
Son como las flexiones de brazos de toda la vida, solo que juntando los dedos índices y pulgares de ambas manos formando una figura similar a un diamante. Pero si no puedes hacerlas completas, apoya las rodillas en el suelo para rebajar intensidad. Es uno de los mejores ejercicios para quemar grasa
En conclusión, ya tienes los mejores ejercicios para quemar grasa en casa, de viaje, donde sea, ahora no tienes excusa para perder grasa y tonificar tu cuerpo a vez.
227 comentarios en “Los mejores ejercicios para quemar grasa en casa con el método «Tabata»”
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