{"id":2067,"date":"2024-09-08T14:03:42","date_gmt":"2024-09-08T14:03:42","guid":{"rendered":"\/es-es\/blogs\/fitness\/?p=2067"},"modified":"2024-09-09T10:26:43","modified_gmt":"2024-09-09T10:26:43","slug":"7-sesiones-de-entrenamiento-para-recuperar-la-forma-tras-el-verano","status":"publish","type":"post","link":"\/es-es\/blogs\/fitness\/7-sesiones-de-entrenamiento-para-recuperar-la-forma-tras-el-verano\/","title":{"rendered":"C\u00f3mo recuperar la forma tras el verano en 7 sesiones"},"content":{"rendered":"<p>Es momento de vuelta al cole, al gimnasio, a tu lugar de trabajo&#8230; Quiz\u00e1 estas \u00faltimas semanas has probado demasiada hamaca y no recuerdas ni por d\u00f3nde se agarran las mancuernas. Te ayudamos a recuperar la forma tras el verano con estas 7 sesiones de entrenamiento en las que trabajar\u00e1s todo el cuerpo.<!--more--><\/p>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\" https:\/\/www.youtube.com\/embed\/KlUKO4RbRak \" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Es momento de recuperar la forma tras el verano<\/strong><\/h2>\n<p>&nbsp;<\/p>\n<p>Para ello, realizaremos un trabajo con material, <a href=\"https:\/\/www.forumsport.com\/es-es\/fitness\/material-musculacion-y-tonificacion\/pesas-balones-medicinales-y-accesorios\/mancuernas-40596-c\" target=\"_blank\" rel=\"noopener\">mancuernas<\/a>, <a href=\"https:\/\/www.forumsport.com\/es-es\/fitness\/material-musculacion-y-tonificacion\/pesas-balones-medicinales-y-accesorios\/tensores-musculacion-40599-c\" target=\"_blank\" rel=\"noopener\">gomas<\/a> y <a href=\"https:\/\/www.forumsport.com\/es-es\/fitness\/material-musculacion-y-tonificacion\/pesas-balones-medicinales-y-accesorios\/comba-40598-c\" target=\"_blank\" rel=\"noopener\">cuerda<\/a>, ideal para trabajar la musculatura, porqu\u00e9 como ya sab\u00e9is, el entrenamiento de fuerza tiene m\u00faltiples beneficios:<\/p>\n<ul>\n<li><strong>Aumenta el metabolismo basal de nuestro cuerpo<\/strong>, ayudando en la p\u00e9rdida de grasa corporal.<\/li>\n<li><strong>Mejora la masa muscular<\/strong> y por lo tanto el tono muscular.<\/li>\n<li>Ayuda a incrementar la <strong>densidad \u00f3sea<\/strong>.<\/li>\n<li><strong>Previene lesiones<\/strong>.<\/li>\n<li><strong>Disminuye el dolor de espalda<\/strong>.<\/li>\n<\/ul>\n<p>\u00bfNecesitas m\u00e1s? \u00bfNo? \u00a1Pues a qu\u00e9 esperas! \u00a1Ponte en marcha!<\/p>\n<p>&nbsp;<\/p>\n<div data-carousel-extra='{\"blog_id\":6,\"permalink\":\"https:\\\/\\\/blogs.forumsport.com\\\/es-es\\\/blogs\\\/fitness\\\/7-sesiones-de-entrenamiento-para-recuperar-la-forma-tras-el-verano\\\/\"}' id='gallery-1' class='gallery galleryid-2067 gallery-columns-3 gallery-size-thumbnail'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a href='\/es-es\/blogs\/fitness\/7-sesiones-de-entrenamiento-para-recuperar-la-forma-tras-el-verano\/medias-1000648580-00-p-x-20200828141033\/'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000648580-00-p-x-20200828141033-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"medias 1000648580 00 p x 20200828141033\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000648580-00-p-x-20200828141033-150x150.jpg 150w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000648580-00-p-x-20200828141033-300x300.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000648580-00-p-x-20200828141033-768x768.jpg 768w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000648580-00-p-x-20200828141033-400x400.jpg 400w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000648580-00-p-x-20200828141033-800x800.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000648580-00-p-x-20200828141033.jpg 1000w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" data-attachment-id=\"6225\" data-permalink=\"\/es-es\/blogs\/fitness\/7-sesiones-de-entrenamiento-para-recuperar-la-forma-tras-el-verano\/medias-1000648580-00-p-x-20200828141033\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000648580-00-p-x-20200828141033.jpg\" data-orig-size=\"1000,1000\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"medias 1000648580 00 p x 20200828141033\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000648580-00-p-x-20200828141033-300x300.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000648580-00-p-x-20200828141033.jpg\" \/><\/a>\n\t\t\t<\/div><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a href='\/es-es\/blogs\/fitness\/7-sesiones-de-entrenamiento-para-recuperar-la-forma-tras-el-verano\/medias-1000680122-00-p-x-20201005104838-1\/'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000680122-00-p-x-20201005104838-1-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"medias 1000680122 00 p x 20201005104838 (1)\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000680122-00-p-x-20201005104838-1-150x150.jpg 150w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000680122-00-p-x-20201005104838-1-300x300.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000680122-00-p-x-20201005104838-1-768x768.jpg 768w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000680122-00-p-x-20201005104838-1-400x400.jpg 400w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000680122-00-p-x-20201005104838-1-800x800.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000680122-00-p-x-20201005104838-1.jpg 1000w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" data-attachment-id=\"6224\" data-permalink=\"\/es-es\/blogs\/fitness\/7-sesiones-de-entrenamiento-para-recuperar-la-forma-tras-el-verano\/medias-1000680122-00-p-x-20201005104838-1\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000680122-00-p-x-20201005104838-1.jpg\" data-orig-size=\"1000,1000\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"medias 1000680122 00 p x 20201005104838 (1)\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000680122-00-p-x-20201005104838-1-300x300.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000680122-00-p-x-20201005104838-1.jpg\" \/><\/a>\n\t\t\t<\/div><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a href='\/es-es\/blogs\/fitness\/7-sesiones-de-entrenamiento-para-recuperar-la-forma-tras-el-verano\/medias-1000670218-00-p-x-20230512130848\/'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000670218-00-p-x-20230512130848-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"medias 1000670218 00 p x 20230512130848\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000670218-00-p-x-20230512130848-150x150.jpg 150w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000670218-00-p-x-20230512130848-300x300.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000670218-00-p-x-20230512130848-768x768.jpg 768w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000670218-00-p-x-20230512130848-400x400.jpg 400w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000670218-00-p-x-20230512130848-800x800.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000670218-00-p-x-20230512130848.jpg 1000w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" data-attachment-id=\"6223\" data-permalink=\"\/es-es\/blogs\/fitness\/7-sesiones-de-entrenamiento-para-recuperar-la-forma-tras-el-verano\/medias-1000670218-00-p-x-20230512130848\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000670218-00-p-x-20230512130848.jpg\" data-orig-size=\"1000,1000\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"medias 1000670218 00 p x 20230512130848\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000670218-00-p-x-20230512130848-300x300.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000670218-00-p-x-20230512130848.jpg\" \/><\/a>\n\t\t\t<\/div><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<a href='\/es-es\/blogs\/fitness\/7-sesiones-de-entrenamiento-para-recuperar-la-forma-tras-el-verano\/medias-1000826005-00-s-m-20220311161213-1\/'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000826005-00-s-m-20220311161213-1-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"medias 1000826005 00 s m 20220311161213 (1)\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000826005-00-s-m-20220311161213-1-150x150.jpg 150w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000826005-00-s-m-20220311161213-1-400x400.jpg 400w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000826005-00-s-m-20220311161213-1-800x800.jpg 800w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" data-attachment-id=\"6222\" data-permalink=\"\/es-es\/blogs\/fitness\/7-sesiones-de-entrenamiento-para-recuperar-la-forma-tras-el-verano\/medias-1000826005-00-s-m-20220311161213-1\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000826005-00-s-m-20220311161213-1.jpg\" data-orig-size=\"1000,1500\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"medias 1000826005 00 s m 20220311161213 (1)\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000826005-00-s-m-20220311161213-1-200x300.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000826005-00-s-m-20220311161213-1-683x1024.jpg\" \/><\/a>\n\t\t\t<\/div><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a href='\/es-es\/blogs\/fitness\/7-sesiones-de-entrenamiento-para-recuperar-la-forma-tras-el-verano\/cuerda\/'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/cuerda-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"cuerda\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/cuerda-150x150.jpg 150w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/cuerda-300x300.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/cuerda-768x768.jpg 768w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/cuerda-400x400.jpg 400w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/cuerda-800x800.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/cuerda.jpg 1000w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" data-attachment-id=\"6221\" data-permalink=\"\/es-es\/blogs\/fitness\/7-sesiones-de-entrenamiento-para-recuperar-la-forma-tras-el-verano\/cuerda\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/cuerda.jpg\" data-orig-size=\"1000,1000\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"cuerda\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/cuerda-300x300.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/cuerda.jpg\" \/><\/a>\n\t\t\t<\/div><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a href='\/es-es\/blogs\/fitness\/7-sesiones-de-entrenamiento-para-recuperar-la-forma-tras-el-verano\/medias-1000746295-00-p-x-20210709120048\/'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000746295-00-p-x-20210709120048-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"medias 1000746295 00 p x 20210709120048\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000746295-00-p-x-20210709120048-150x150.jpg 150w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000746295-00-p-x-20210709120048-300x300.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000746295-00-p-x-20210709120048-768x768.jpg 768w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000746295-00-p-x-20210709120048-400x400.jpg 400w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000746295-00-p-x-20210709120048-800x800.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000746295-00-p-x-20210709120048.jpg 1000w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" data-attachment-id=\"6226\" data-permalink=\"\/es-es\/blogs\/fitness\/7-sesiones-de-entrenamiento-para-recuperar-la-forma-tras-el-verano\/medias-1000746295-00-p-x-20210709120048\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000746295-00-p-x-20210709120048.jpg\" data-orig-size=\"1000,1000\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"medias 1000746295 00 p x 20210709120048\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000746295-00-p-x-20210709120048-300x300.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/medias-1000746295-00-p-x-20210709120048.jpg\" \/><\/a>\n\t\t\t<\/div><\/figure>\n\t\t<\/div>\n\n<p>&nbsp;<br \/>\n<a href=\"https:\/\/www.forumsport.com\/es-es\/fitness\/material-musculacion-y-tonificacion-20042-c\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"5181\" data-permalink=\"\/es-es\/blogs\/fitness\/mejores-smartwatch-para-regalar-esta-navidad\/medias-1000887539-03-x-x-20230623102432\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2023\/12\/medias-1000887539-03-x-x-20230623102432.jpg\" data-orig-size=\"1000,1000\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"mejores smartwatch\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2023\/12\/medias-1000887539-03-x-x-20230623102432-300x300.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2023\/12\/medias-1000887539-03-x-x-20230623102432.jpg\" class=\"aligncenter wp-image-5181 size-full\" src=\"\/es-es\/blogs\/montana\/wp-content\/uploads\/sites\/3\/2019\/10\/BOT\u00d3N-ver-producto.jpg\" alt=\"recuperar la forma tras el verano\" width=\"105\" height=\"30\"><\/a><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Estructura de las sesiones de entreno para recuperar la forma tras el verano<\/strong><\/h2>\n<ul>\n<li>Se trata de <strong>3 ejercicios para trabajar todo el cuerpo<\/strong>.<\/li>\n<li>Realizar <strong>12-15 repeticiones<\/strong> de cada ejercicio.<\/li>\n<li>Repetir el circuito <strong>3 veces<\/strong>.<\/li>\n<li>Si eres de nivel inicial, puedes realizar 12 repeticiones, con poco peso o sin material y 1 o 2 rondas de los 3 ejercicio.<\/li>\n<\/ul>\n<p><strong>\u00a1Sin excusas!<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Sesi\u00f3n 1 &#8211; Trabajo con mancuernas<\/strong><\/h2>\n<p>\u2022 <strong>Lunge frontal<\/strong> pasando la mancuerna por debajo de la pierna frontal +<br \/>\nelevaci\u00f3n lateral del brazo<\/p>\n<p style=\"padding-left: 40px;\"><em>Musculatura principal<\/em>: Cu\u00e1driceps, b\u00edceps femoral, gl\u00fateos y deltoides.<\/p>\n<p>\u2022 <strong>Squat + b\u00edceps<\/strong><\/p>\n<p style=\"padding-left: 40px;\"><em>Musculatura principal<\/em>: Cu\u00e1driceps, b\u00edceps femoral, gl\u00fateos y b\u00edceps braquial.<\/p>\n<p>\u2022 <strong>Pectoral + tr\u00edceps<\/strong><\/p>\n<p style=\"padding-left: 40px;\"><em>Musculatura principal<\/em>: Pectoral y tr\u00edceps.<\/p>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\" https:\/\/www.youtube.com\/embed\/s41XXjRu6SU \" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Sesi\u00f3n 2 &#8211; Trabajo con gomas<\/strong><\/h2>\n<p>\u2022 <strong>Squat con paso lateral + dorsal <\/strong><\/p>\n<p style=\"padding-left: 40px;\"><em>Musculatura principal<\/em>: Cu\u00e1driceps, b\u00edceps femoral, gl\u00fateo mayor, gl\u00fateo medio, dorsal ancho y b\u00edceps braquial.<\/p>\n<p>\u2022 <strong>Elevaciones frontales de rodilla + extensi\u00f3n de tr\u00edceps <\/strong><\/p>\n<p style=\"padding-left: 40px;\"><em>Musculatura principal<\/em>: Cu\u00e1driceps, psoas il\u00edaco, recto anterior del abdomen y tr\u00edceps.<\/p>\n<p>\u2022 <strong>Plancha + remo de brazos<\/strong>:<\/p>\n<p style=\"padding-left: 40px;\"><em>Musculatura principal<\/em>: Transverso del abdomen, dorsal ancho y b\u00edceps.<\/p>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\" https:\/\/www.youtube.com\/embed\/OblfqmBJNus \" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Sesi\u00f3n 3 &#8211; Trabajo con mancuernas<\/strong><\/h2>\n<p>\u2022 <strong>Peso muerto + remo <\/strong><\/p>\n<p style=\"padding-left: 40px;\"><em>Musculatura principal<\/em>: b\u00edceps femoral, gl\u00fateos, dorsal ancho y erectores de la columna.<\/p>\n<p>\u2022 <strong>Pullover + puente de gl\u00fateos (dorsal ancho)<\/strong><\/p>\n<p style=\"padding-left: 40px;\"><em>Musculatura principal<\/em>: Gl\u00fateos, b\u00edceps femoral, transverso del abdomen, dorsal ancho.<\/p>\n<p>\u2022 <strong>Plancha a posici\u00f3n del ni\u00f1o <\/strong><\/p>\n<p style=\"padding-left: 40px;\"><em>Musculatura principal<\/em>: Transverso del abdomen, y musculatura de las piernas y espalda en general.<\/p>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\" https:\/\/www.youtube.com\/embed\/Wqp758LX4Ic \" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Sesi\u00f3n 4 &#8211; Trabajo cardiovascular con cuerda<\/strong><\/h2>\n<p>Atenci\u00f3n, si te duelen las rodillas puedes substituir los ejercicios de salto de cuerda por caminar a ritmo r\u00e1pido 5 minutos.\u2019<\/p>\n<ul>\n<li>Para el <strong>Nivel avanzado<\/strong>, habr\u00e1 que realizar 3-4 rondas de 45\u201d ejercicio + 15\u201d recuperaci\u00f3n.<\/li>\n<li>En el <strong>Nivel intermedio<\/strong>, hay que realizar 3 rondas de 40\u201d ejercicio + 20\u201d recuperaci\u00f3n.<\/li>\n<li>Y si eres <strong>Nivel principiante<\/strong>, debes realizar 2 rondas de 20-30\u201d ejercicio + 30-40\u201d recuperaci\u00f3n.<\/li>\n<\/ul>\n<p>Son <strong>4 ejercicios<\/strong>:<\/p>\n<ul>\n<li>Salto con cuerda a pies juntos o uno y uno.<\/li>\n<li>Squat saltado con cuerda en cima de la cabeza.<\/li>\n<li>Salto con cuerda hacia atr\u00e1s.<\/li>\n<li>Y en el \u00faltimo ejercicio: salto con cuerda cruzado.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\" https:\/\/www.youtube.com\/embed\/WfKMcYylpn4 \" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Sesi\u00f3n 5 &#8211; Trabajo con gomas<\/strong><\/h2>\n<p>\u2022 <strong>Squat + apertura lateral<\/strong> a ambos lados pasando a posici\u00f3n de plancha y apertura simult\u00e1nea de piernas para volver a la posici\u00f3n e pie.<\/p>\n<p style=\"padding-left: 40px;\"><em>Musculatura principal<\/em>: Cu\u00e1driceps, b\u00edceps femoral, gl\u00fateos, abductores y b\u00edceps braquial<\/p>\n<p>\u2022 <strong>Lunge hacia atr\u00e1s + remo<\/strong><\/p>\n<p style=\"padding-left: 40px;\"><em>Musculatura principal<\/em>: Cu\u00e1driceps, b\u00edceps femoral, gl\u00fateos, aductores, dorsal y b\u00edceps braquial.<\/p>\n<p>\u2022 <strong>Dead bug<\/strong>, espalda en el suelo estirando alternativamente pierna y brazo.<\/p>\n<p style=\"padding-left: 40px;\"><em>Musculatura principal<\/em>: Recto anterior del abdomen, transverso del abdomen, m\u00fasculos extensores de la cadera.<\/p>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\" https:\/\/www.youtube.com\/embed\/TCmmyjZ2sbk \" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Sesi\u00f3n 6 &#8211; Trabajo con gomas y pesas<\/strong><\/h2>\n<p>\u2022 <strong>Superman + remo<\/strong><\/p>\n<p style=\"padding-left: 40px;\"><em> Musculatura principal<\/em>: erectores de la columna y musculatura posterior de la espalda y las piernas. Se trata tambi\u00e9n de un ejercicio de equilibrio.<\/p>\n<p>\u2022 <strong>Squat + aducci\u00f3n de esc\u00e1pulas<\/strong><\/p>\n<p style=\"padding-left: 40px;\"><em>Musculatura principal:<\/em> Cu\u00e1driceps, b\u00edceps femoral, gl\u00fateos, abductores, romboides y dorsal ancho.<\/p>\n<p>\u2022 <strong>Lunge lateral<\/strong> pasando la pesa por debajo de la pierna y arrastrando hasta ponernos en posici\u00f3n de pie + flexi\u00f3n de codo.<\/p>\n<p style=\"padding-left: 40px;\"><em>Musculatura principal<\/em>: Cu\u00e1driceps, b\u00edceps femoral, gl\u00fateos, aductores, b\u00edceps braquial.<\/p>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\" https:\/\/www.youtube.com\/embed\/yF176SpT6W4 \" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Sesi\u00f3n 7 &#8211; Trabajo con gomas y pesas<\/strong><\/h2>\n<p>\u2022 <strong>Patada de gl\u00fateo + patada de tr\u00edceps<\/strong><\/p>\n<p style=\"padding-left: 40px;\"><em>Musculatura principal:<\/em> Gl\u00fateo mayor, tr\u00edceps y transverso del abdomen.<\/p>\n<p>\u2022 <strong>Plancha con escalador<\/strong> y cambio de peso por debajo del pecho<\/p>\n<p style=\"padding-left: 40px;\"><em>Musculatura principal:<\/em> Transverso del abdomen, cu\u00e1driceps, psoas il\u00edaco, recto anterior del abdomen.<\/p>\n<p>\u2022 <strong>Dead bug<\/strong>, espalda en el suelo estirando alternativamente pierna y brazo.<\/p>\n<p style=\"padding-left: 40px;\"><em>Musculatura principal<\/em>: Recto anterior del abdomen, transverso del abdomen, m\u00fasculos extensores de la cadera, dorsal ancho.<\/p>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\" https:\/\/www.youtube.com\/embed\/7TDZWMYmfhI \" width=\"100%\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p>Esperemos que os gusten las sesiones y los v\u00eddeos y que nos coment\u00e9is vuestras sensaciones. Y, si todav\u00eda quieres m\u00e1s propuestas de entrenamiento&#8230;<\/p>\n<ul>\n<li><a href=\"\/es-es\/blogs\/fitness\/cross-training-para-principiantes-los-7-ejercicios-mas-comunes\/\" target=\"_blank\" rel=\"noopener\">Cross Training para principiantes: los 7 ejercicios m\u00e1s comunes<\/a><\/li>\n<li><a href=\"\/es-es\/blogs\/fitness\/core-para-principiantes-circuito\/\" target=\"_blank\" rel=\"noopener\">Core para principiantes: \u00a1un circuito para poner en forma tu cintura!<\/a><\/li>\n<li><a href=\"\/es-es\/blogs\/fitness\/5-ejercicios-de-fuerza-para-perder-grasa\/\" target=\"_blank\" rel=\"noopener\">5 ejercicios de fuerza para perder grasa<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Es momento de vuelta al cole, al gimnasio, a tu lugar de trabajo&#8230; Quiz\u00e1 estas \u00faltimas semanas has probado demasiada hamaca y no recuerdas ni por d\u00f3nde se agarran las mancuernas. Te ayudamos a recuperar la forma tras el verano con estas 7 sesiones de entrenamiento en las que trabajar\u00e1s todo el cuerpo. [&#8230;]<\/p>\n<p><a class=\"btn btn-secondary understrap-read-more-link\" href=\"\/es-es\/blogs\/fitness\/7-sesiones-de-entrenamiento-para-recuperar-la-forma-tras-el-verano\/\">Conocer m\u00e1s<\/a><\/p>\n","protected":false},"author":602,"featured_media":6227,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"2","ngg_post_thumbnail":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[2],"tags":[],"class_list":{"0":"post-2067","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-entrenamiento"},"acf":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/09\/vuelta_al_ejercicio_portada.jpg","jetpack_shortlink":"https:\/\/wp.me\/pbQrw6-xl","jetpack-related-posts":[],"_links":{"self":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts\/2067","targetHints":{"allow":["GET"]}}],"collection":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/users\/602"}],"replies":[{"embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/comments?post=2067"}],"version-history":[{"count":19,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts\/2067\/revisions"}],"predecessor-version":[{"id":6229,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts\/2067\/revisions\/6229"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/media\/6227"}],"wp:attachment":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/media?parent=2067"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/categories?post=2067"},{"taxonomy":"post_tag","embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/tags?post=2067"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}