{"id":102581,"date":"2023-10-11T16:41:10","date_gmt":"2023-10-11T14:41:10","guid":{"rendered":"https:\/\/blog.arenaswim.com\/?p=102581"},"modified":"2025-01-09T18:13:40","modified_gmt":"2025-01-09T17:13:40","slug":"como-volver-al-entrenamiento-despues-de-las-vacaciones-entrenamiento-en-seco","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/es\/entrenamiento-y-tecnica\/como-volver-al-entrenamiento-despues-de-las-vacaciones-entrenamiento-en-seco\/","title":{"rendered":"C\u00f3mo volver al entrenamiento despu\u00e9s de una pausa &#8211; entrenamiento en seco"},"content":{"rendered":"<h2>\u00a1Vuelve al trabajo con el entrenamiento en seco!<\/h2>\n<p>Despu\u00e9s de las vacaciones (que seguramente has pasado remoloneando y comiendo) o de una pausa volver a la rutina de entrenamiento puede ser dif\u00edcil.<\/p>\n<p>Da igual de qu\u00e9 vacaciones estemos hablando, y de la \u00e9poca del a\u00f1o, sea en invierno o en verano. Lo m\u00e1s importante, en cualquier caso, es volver a empezar poco a poco.<\/p>\n<p>Hoy hablaremos del <strong>entrenamiento en seco<\/strong>, que es a la vez lento y progresivo.<\/p>\n<p><a href=\"https:\/\/www.arenasport.com\/es_es\/descubre\/actividad\/running-y-gym.html\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-105452 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/09\/dryland-training_800x600.jpg\" alt=\"\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/09\/dryland-training_800x600.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/09\/dryland-training_800x600-300x300.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/09\/dryland-training_800x600-150x150.jpg 150w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/09\/dryland-training_800x600-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p>Obviamente, en funci\u00f3n de tus necesidades personales puedes variar los ejercicios.<\/p>\n<p>Si no quieres meterte directamente en la piscina, tienes dos opciones: <a href=\"https:\/\/www.arenasport.com\/es_es\/descubre\/actividad\/running-y-gym.html\">salir a correr o el gimnasio<\/a>.<\/p>\n<p>La primera es f\u00e1cil y barata (se puede hacer en cualquier sitio y no hace falta ser socio de un gimnasio), mientras que la segunda requiere un poco de organizaci\u00f3n, e incluso lo ideal es que te gu\u00ede un entrenador personal.<\/p>\n<h3>Queremos sugerirte un peque\u00f1o programa para reiniciar tu entrenamiento, que puede repetirse en 3 sesiones durante al menos 2 semanas:<\/h3>\n<p><strong>1. 15 min de carrera.<\/strong><\/p>\n<p><a href=\"https:\/\/www.arenasport.com\/es_es\/descubre\/actividad\/running-y-gym.html\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-104644 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/06\/summer-training_800_600.jpg\" alt=\"\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/06\/summer-training_800_600.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/06\/summer-training_800_600-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/06\/summer-training_800_600-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p><strong>2. 2 Ejercicios utilizando \u00fanicamente el peso del cuerpo durante 20 min:<\/strong><\/p>\n<ul>\n<li>Ejercicios de brazos, como flexiones con apoyo en las rodillas<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Rotaciones de brazos manteniendo los brazos estirados hacia los lados, con las palmas hacia arriba, y rot\u00e1ndolos hasta que las palmas est\u00e9n hacia abajo.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<div class=\"video-container\" style=\"position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/8SuaxNfVOBo\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe>Flexion\/Extension arm exercises to the ceiling, to the sides and to the front.<\/div>\n<p>&nbsp;<\/p>\n<ul>\n<li>Ejercicios de flexi\u00f3n y extensi\u00f3n de brazos hacia el techo, hacia los lados y hacia delante.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<div class=\"video-container\" style=\"position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/gi_jWFVq_U0\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p><strong>3. 10 min de trote relajado<\/strong><\/p>\n<p><strong>4. Estiramientos,<\/strong> especialmente de piernas: b\u00edceps femoral, cu\u00e1driceps y gemelos.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-95140\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/04\/blog_main_dryland-exercises-for-swimmers_800.jpg\" alt=\"\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/04\/blog_main_dryland-exercises-for-swimmers_800.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/04\/blog_main_dryland-exercises-for-swimmers_800-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/04\/blog_main_dryland-exercises-for-swimmers_800-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>\u00bfTe quieres poner a punto? \u00a1An\u00edmate y prueba el entrenamiento en seco!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00a1Vuelve al trabajo con el entrenamiento en seco! Despu\u00e9s de las vacaciones (que seguramente has pasado remoloneando y comiendo) o de una pausa volver a la rutina de entrenamiento puede &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":105091,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10126],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>C\u00f3mo volver al entrenamiento despu\u00e9s de una pausa<\/title>\n<meta name=\"description\" content=\"Despu\u00e9s de una pausa volver a la rutina de entrenamiento puede ser dif\u00edcil. 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