Entrenar en pareja

Queridas amigas, una semana más voy a meterme en camisa de once varas, que para eso soy una crack (también lo soy usando expresiones viejunas que nadie entiende… ¿Qué cojones demonios es una camisa de once varas?)

Las que me conocéis sabéis que Cupido y yo estamos enzarzados en una batalla épica, duradera y complicada y que esto de entrenar en pareja no va conmigo, pero sería genial encontrar a alguien que entendiera que estar en forma es una de esas prioridades de la vida que no podemos dejar de hacer nunca. Hoy os quiero proponer entrenar con tu pareja para disfrutar de un rato juntos a la vez que os ponéis en forma juntos. ¿Y si tu pareja no es muy deportista? Y si resulta que le gusta mas una tarde de sofá que a un tonto un lápiz (toma viejunada!!!)  ¿Por qué no animarla a mantener una vida más sana y equilibrada?  y si eres tú la vaga del tándem… ¿Por qué no te animas a entrenar progresivamente a su lado? Sea como sea, que te quede clara una cosa, grabando estos videos con mi cobaya-hermano tuvimos varios de esos ataques de risa que te acaba doliendo la tripa. De hecho, estoy pensando en hacer un post con las tomas falsas.

bueno… volviendo al tema… Me siento bastante ridícula escribiendo este post: es muy anti yo… jajaja.  Me siento un poco como Isabel Gemio (o Jesús Puente, que era mucho más viejuner) en «Lo que necesitas es amor»  pero me lo han pedido tantas seguidoras que no me ha quedado mas remedio que haceros caso, así que he llamado a mi super coach de confianza Tiana Miralles de auntacondelsuelo.com para que nos ayude a encontrar la manera de ser una pareja 10 en nuestros entrenamientos, y luego ya os enseño el entrenamiento que os propongo para la sesión en pareja. Nuestra sabia entre :

 

Hay estudios que demuestran que las personas que entrenan acompañadas entrenan más tiempo, y se esfuerzan más que si entrenan solas , así que … ¿qué mejor que entrenar con alguien especial?

Y muchas me diréis …. Es que no estamos en el mismo nivel físico , o… tenemos objetivos distintos, o como comentaba María , yo no soy de hacer ejercicio… ¡parad, parad, parad!

Hay un montón de razones para darle una oportunidad, porque ¿a quién no le gusta verse bien físicamente?, o ¿a quién no le gusta ver bien físicamente a su pareja? ¿ quién no quieres estar saludable? . ¡!! Vamos a sumarnos a un estilo de vida saludable ! Compartir con tu pareja el mismo estilo de vida es fundamental, y más si mejora las salud. 

Empezamos:

1.Pasar más tiempo juntos:

Hoy en día el tiempo vale oro, y encontrar tiempo para todo es complicado. Si entrenas con tu pareja matas 2 pájaros de un tiro: consigues tus metas sin sacrificar tiempo con tu pareja .

2. Compartir un misma manera de vivir:

Si para ti estar en forma, cuidarte y entrenar es un pilar importante en tu vida, compartirlo con tu pareja te hará sentir bien. Además, si tenéis hijos (o está en vuestros planes tenerlos) el ejercicio en equipo es un muy buen ejemplo para darles. Recordad que ellos aprenden por imitación: qué puede haber más bonito para un niño, que ver a sus papás entrenando juntos, mientras se diviertan y se cuidan… Alimentemos los hábitos saludables para la familia.

3. Crea un vínculo fuerte:

Hacer ejercicio produce endorfinas, estas evocan sentimientos de felicidad, reducen el estrés( por lo tanto reduce las discusiones), aumenta la excitación, te hace sentir mejor, reduce el riesgo de depresión, refuerza la autoestima… Todo eso es lo que queremos sentir con nuestra pareja, hacer ejercicio juntos es una forma genial de mantener chispa.

4. Motivación:

Para esos días que te da pereza y que no quieres hacer nada, os ayudareis mutuamente a no flaquear.
5. Equilibrio:

Ellos son más de pesas , nosotras más de tonificar…. Así que entrenar juntos será el equilibrio perfecto para hacer de todo.

by  Tiana Miralles de http://www.auntacondelsuelo.es

 
Bueno, como veréis no hay excusas… Os dejo vuestro entrenamiento de prueba, ¡espero que lo disfrutéis! 
 

Calentamiento:

Primer momento de descojone máximo ataque de risa… Empezaremos por el calentamiento (calentamiento físico… quiero decir… muscular… en este momento, en vez de como Isabel Gemio, me siento como la doctora Ochoa, y eso, amigas mias, es 100% viejunismo puro).
Para llevar a cabo esta parte es fundamental que entendamos el calentamiento como la «bienvenida» de la actividad y el movimiento a nuestro cuerpo. Hemos de hacerla progresivamente, de menos a más, permitiendo al corazón, músculos y articulaciones estar preparados y no lesionarnos. Por todo ello os propongo

  • Caminar 1 minuto a ritmo marcha movilizando brazos sin realizar gestos agresivos.
  • Arrancar a trotar suavemente durante 10 minutos. ¡OJO! el trotecito es un ejercicio de impacto, si tenemos alguna lesión o si existen contraindicaciones médicas podemos continuar con la marcha ;-).
  • Al acabar el trote dedicaremos 1 minuto a caminar ritmo marcha de nuevo y movilizar de nuevo el tronco y los brazos.

¡Lo habéis hecho súper bien!

Parte principal de nuestro entrenamiento: 

En la parte principal de nuestra sesión es dónde vamos a llevar a cabo la parte más… activa. Dónde nuestras pulsaciones se dispararán y dónde nuestros músculos padecerán más. Os recomiendo que si os inicias en el mundo de la actividad física os lo toméis con paciencia 😉   No olvidéis estirar al acabar la sesión:) hay estiramientos asistidos muy interesantes en este link:

https://www.youtube.com/watch?v=Ra6M–HqgSo

Os dejo este video para que lo probéis, pertenece a mi canal de Youtube, Woman Personal trailers. Espero que os guste.

 
 
by MARIA ROSSICH DARDER
WOMANPERSONALTRAINERS.COM
@womanpersonaltrainers

 
 
 
 
 
 

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