{"id":71414,"date":"2024-06-10T09:00:00","date_gmt":"2024-06-10T07:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/sin-categorizar\/te-falta-tiempo-para-entrenar-aqui-tienes-unos-cuantos-ejercicios-que-te-solucionan-el-problema-playa\/"},"modified":"2024-06-07T16:47:31","modified_gmt":"2024-06-07T14:47:31","slug":"te-falta-tiempo-para-entrenar-aqui-tienes-unos-cuantos-ejercicios-que-te-solucionan-el-problema-playa","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/es\/forma-fisica-y-bienestar\/te-falta-tiempo-para-entrenar-aqui-tienes-unos-cuantos-ejercicios-que-te-solucionan-el-problema-playa\/","title":{"rendered":"\u00bfTe falta tiempo para entrenar? Aqu\u00ed tienes unos cuantos ejercicios que te solucionan el problema."},"content":{"rendered":"<p><strong>Est\u00e1s pasando las vacaciones en la playa y, como todos los fan\u00e1ticos del deporte, despu\u00e9s de dos o tres d\u00edas de no hacer nada ya necesitas moverte.<\/strong><\/p>\n<p>\u00bfHay agua? Por supuesto, estamos al lado del mar. \u00bfY espacio libre? A menos que est\u00e9s en una cala diminuta o sea domingo, no hay problema.<\/p>\n<p><a href=\"https:\/\/www.arenasport.com\/es_es\/mujer\/ropa-deportiva\/camisetas_y_tops-pantalones.html\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-104651 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/06\/women_training.800_-600.jpg\" alt=\"\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/06\/women_training.800_-600.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/06\/women_training.800_-600-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/06\/women_training.800_-600-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<h2>\u00a1Pues adelante!<\/h2>\n<p>Te proponemos una rutina que alterna entre la arena y el agua porque, teniendo en cuenta que muy probablemente hace calor, el ba\u00f1o apetece y adem\u00e1s sienta bien.<\/p>\n<p><strong>Como calentamiento<\/strong>, empieza con una carrera suave al borde del agua, rotaciones de brazos, zancadas y nataci\u00f3n suave (repite\u00a03 veces).<\/p>\n<p><strong>La parte central del entrenamiento es un circuito que se debe repetir 4 veces y consta de 3 bloques con:<\/strong><\/p>\n<p>&#8211; Un ejercicio de peso corporal de 20 segundos.<br \/>\n&#8211; Un esprint de 10 metros. (Para que sea m\u00e1s duro, se recomienda hacerlo donde la arena est\u00e1 seca y por lo tanto los pies tienden a hundirse).<br \/>\n&#8211; Un esprint corto en el agua. (Mejor que fijarse una distancia, cuenta doce brazadas usando el estilo que prefieras).<\/p>\n<p>Cuando termines cada circuito, haz 2 minutos de descanso activo nadando suave.<br \/>\n<strong>Termina con<\/strong> 5 minutos de nataci\u00f3n suave y estirando al borde del agua.<\/p>\n<h3>\u00a1Que disfrutes entrenando!<\/h3>\n<p><a href=\"https:\/\/www.arenasport.com\/es_es\/hombre\/actividad\/playa-y-mar\/slip-shorts-boxers_y_bermudas.html\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-104659 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/06\/mens-beachwear_800_600.jpg\" alt=\"\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/06\/mens-beachwear_800_600.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/06\/mens-beachwear_800_600-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/06\/mens-beachwear_800_600-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p><strong>CALENTAMIENTO EN SECO\u00a0<\/strong>x3<\/p>\n<p>3 min. corriendo<br \/>\nRotaciones de brazo atr\u00e1s y adelante y zancadas<br \/>\n5 min. nadando suave<\/p>\n<p><strong>SECCI\u00d3N PRINCIPAL <\/strong>x4<\/p>\n<p>2 min de descanso activo entre series nadando suave<\/p>\n<p>20 sec. de flexiones<br \/>\nesprint [10 m]<br \/>\nesprint en al agua [12 brazadas]<\/p>\n<p>20 sec. de sentadillas<br \/>\nesprint [10 m]<br \/>\nesprint en el agua [12 brazadas]<\/p>\n<p>20 sec. de burpees<br \/>\nesprint [10 m]<br \/>\nesprint en el agua [12 brazadas]<\/p>\n<p><strong>ENFRIAMIENTO ACTIVO <\/strong><\/p>\n<p>5 min. nadando suave<br \/>\n10 min. estirando<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Est\u00e1s pasando las vacaciones en la playa y, como todos los fan\u00e1ticos del deporte, despu\u00e9s de dos o tres d\u00edas de no hacer nada ya necesitas moverte. \u00bfHay agua? Por &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":104644,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10130],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u00bfTe falta tiempo para entrenar? Aqu\u00ed tienes unos cuantos ejercicios que te solucionan el problema. - The arena swimming blog<\/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:\/\/blog.arenaswim.com\/en\/fitness-wellness\/not-much-time-training-exercises-specially-beach-edit\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00bfTe falta tiempo para entrenar? 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