{"id":4642,"date":"2016-05-17T10:23:32","date_gmt":"2016-05-17T10:23:32","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=4642"},"modified":"2017-02-03T12:57:40","modified_gmt":"2017-02-03T12:57:40","slug":"programa-de-entrenamiento-funcional-para-principiantes","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/es\/aptitud-fisica\/programa-de-entrenamiento-funcional-para-principiantes\/","title":{"rendered":"Programa de entrenamiento funcional para principiantes"},"content":{"rendered":"<p><span style=\"color:#ff0000;\">Ejerc\u00edtese bajo su propio riesgo<\/span><\/p>\n<p>Programa de entrenamiento funcional para principiantes<\/p>\n<p><span style=\"text-decoration:underline;\"><strong>D\u00eda 1<\/strong><\/span><br \/>\n<strong>Intervalo Tabata<\/strong> \u2013 Sentadillas con mancuernas (o sentadillas con peso corporal)<br \/>\nIntenta hacer sentadillas con salto en las \u00faltimas 5 repeticiones.<\/p>\n<p><strong>Press de banca \/ Flexiones<\/strong> \u2013 2 series de 8-12 repeticiones<br \/>\n<strong>Press de banca \/ Flexiones<\/strong> \u2013 2 series de press de banca explosivo, pero con 40% del peso utilizado en las 2 series anteriores.<\/p>\n<p><strong>Extensi\u00f3n de cadera y flexi\u00f3n de piernas con pelota de estabilidad<\/strong> \u2013 2 series de 15 repeticiones<br \/>\n<span class=\"embed-youtube\"><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/sTpmLJVChNc?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;start=20&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/span><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Pike con pelota de estabilidad (o elevaciones de rodillas): 2 series de 15 a 20 repeticiones<br \/>\n<span class=\"embed-youtube\"><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/img7JOp1d9M?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;start=29&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/span><br \/>\n<\/strong><\/p>\n<p><strong>Golpes de madera con bal\u00f3n medicinal: 2 series de 20 repeticiones (10 de cada lado)<\/strong><br \/>\n<span class=\"embed-youtube\"><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/lfPykn1jvrE?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;start=29&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/span><\/p>\n<p><strong>Estocadas multidireccionales<br \/>\n<\/strong>2 series de 12 repeticiones (6 en cada pierna)<\/p>\n<p><strong>Sentadillas divididas o prensa de piernas<\/strong><br \/>\n2 series de 12 repeticiones con t\u00e9cnica perfecta \u2013 NO hiperextender la rodilla<\/p>\n<p>&nbsp;<\/p>\n<p><strong><span style=\"text-decoration:underline;\">D\u00eda 2<\/span><br \/>\nDominadas (o pull down lateral)<\/strong> \u2013 2 series de 10 repeticiones<\/p>\n<p><strong>Giro ruso con bal\u00f3n medicinal<\/strong> \u2013 Forma perfecta con el core comprometido \u2013 2 series de 20 repeticiones<br \/>\n<span class=\"embed-youtube\"><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/V94UDjkJy5k?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;start=52&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/span><\/p>\n<p><strong>Plancha con pelota de estabilidad y flexiones<\/strong> (\u00a1Que alguien te ayude a no caerte!) \u2013 2 series de 12 repeticiones<br \/>\n<span class=\"embed-youtube\"><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/rQdVd9yoR50?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;start=47&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/span><\/p>\n<p>Intervalo Tabata en una bicicleta est\u00e1tica (o cinta de correr)<\/p>\n<p><strong>Abdominales con pelota de estabilidad<\/strong> \u2013 2 series de repeticiones m\u00e1ximas<\/p>\n<p><strong>Elevaciones dorsales con bal\u00f3n de estabilidad \/ extensiones de espalda<\/strong> (NO hiperextienda la espalda ni el cuello) \u2013 2 series de repeticiones m\u00e1ximas<\/p>\n<p><strong>2 series de 20 burpees \u2013 <\/strong>Sostenga pesas de mano peque\u00f1as de 1 kg o 2 kg para una intensidad progresiva<\/p>\n<p>&nbsp;<\/p>\n<p>**No he agregado ejercicios pliom\u00e9tricos ni levantamientos ol\u00edmpicos, ya que esto es para principiantes o para alguien que desea minimizar el riesgo de lesiones en aras de la longevidad.<br \/>\nVer <a href=\"http:\/\/blackbeltwhitehat.com\/es\/aptitud-fisica\/sistema-de-entrenamiento\/\">esta p\u00e1gina<\/a> en mi sitio para un programa completo de entrenamiento y acondicionamiento desde principiante hasta avanzado.<\/p>\n<p><strong>Puedes descargar este programa como un documento de Word \u2013\u00a0<a title=\"Programa de entrenamiento funcional\" href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/04\/functional-training-programme.docx\">Programa de entrenamiento funcional<\/a><\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>Para su informaci\u00f3n: en el Reino Unido se escribe &quot;ejercicio&quot; y en los Estados Unidos &quot;programa&quot;.<\/p>\n<p>S\u00f3lo lo s\u00e9 por la enorme reprimenda que recib\u00ed en la universidad por usar la ortograf\u00eda inglesa estadounidense...<\/p>","protected":false},"excerpt":{"rendered":"<p>Exercise at own risk Beginner Functional Workout Programme \/ Program Day 1 Tabata Interval \u2013 Dumbbell Squats (or bodyweight squats) Try and do jumping squats for the last 5 reps Bench Press \/ Push Ups \u2013 2 sets of 8-12 reps Bench Press \/ Push Ups \u2013 2 sets of explosive bench press, but with [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":2418,"menu_order":2,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","footnotes":""},"class_list":["post-4642","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Beginner Functional Training Program - Fitness &amp; 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Warming up reduces the risk of injury, and research suggests it actually increases your strength and power during the session. Basic Bodybuilding Style\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/saUmTcxhIXM\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":4840,"url":"https:\/\/blackbeltwhitehat.com\/es\/aptitud-fisica\/metodo-de-entrenamiento-del-lado-oeste\/","url_meta":{"origin":4642,"position":3},"title":"M\u00e9todo de entrenamiento con barra Westside para principiantes","author":"Dave","date":"mayo 25, 2016","format":false,"excerpt":"Westside Training Method - Louie Simmons' powerlifting method. WestSide Barbell Training Incorporates 4 workouts per week. 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Bench press places a lot of strain on your shoulder joints The bench press is the most over-emphasised, injury-inducing, not-particularly-functional exercise ever invented. But people love it, so here's some tips on how to improve and increase your strength on the lift:\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/bGH3BeRRLDE\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":838,"url":"https:\/\/blackbeltwhitehat.com\/es\/articulos-de-mma\/acondicionamiento-de-mma\/los-10-mejores-ejercicios-para-mma\/","url_meta":{"origin":4642,"position":5},"title":"Top 10 Exercises for MMA [2023]","author":"Dave","date":"noviembre 20, 2013","format":false,"excerpt":"This is my best go at creating a top 10 MMA Exercises but remember that everyone is different and your strength and conditioning should be secondary to actual MMA Training. Don't kill yourself doing strength exercises and then be useless in MMA classes. 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