{"id":4186,"date":"2016-04-04T11:59:40","date_gmt":"2016-04-04T11:59:40","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=4186"},"modified":"2016-04-04T20:16:29","modified_gmt":"2016-04-04T20:16:29","slug":"programa-de-entrenamiento-funcional-para-principiantes-2","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2016\/04\/04\/programa-de-entrenamiento-funcional-para-principiantes-2\/","title":{"rendered":"Programa de entrenamiento funcional para principiantes"},"content":{"rendered":"<p>o &#039;programa&#039; si eres estadounidense\u2026<\/p>\n<p>&nbsp;<\/p>\n<p><strong><span style=\"text-decoration:underline;\">D\u00eda 1<\/span><\/strong><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\" 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><\/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\" 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><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\" 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><\/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\" 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><\/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\" 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><\/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><span style=\"color:#ff0000;\"><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><\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>or &#8216;program&#8217; if you&#8217;re American&#8230; &nbsp; Day 1 Tabata Interval &#8211; Dumbbell Squats (or bodyweight squats) Try and do jumping squats for the last 5 reps Bench Press \/ Push Ups &#8211; 2 sets of 8-12 reps Bench Press \/ Push Ups &#8211; 2 sets of explosive bench press, but with 40% of the weight [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[5189,1],"tags":[56231,480127099,27141418,360356],"class_list":["post-4186","post","type-post","status-publish","format-standard","hentry","category-fitness","category-uncategorized","tag-conditioning","tag-fighter-training-program","tag-tennis-training-program","tag-training-program"],"yoast_head":"<!-- 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Posible excepci\u00f3n:\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/01\/image-9.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/01\/image-9.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/01\/image-9.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/01\/image-9.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":14150,"url":"https:\/\/blackbeltwhitehat.com\/es\/2023\/08\/31\/programa-de-entrenamiento-de-fuerza-para-golf-pdf-2023\/","url_meta":{"origin":4186,"position":1},"title":"Golf Strength Training Program .pdf [2024]","author":"Dave","date":"agosto 31, 2023","format":false,"excerpt":"Escrito por Drew Griffiths (BSc, MSc). Este programa de entrenamiento de golf est\u00e1 dirigido a golfistas serios. (Por cierto, si est\u00e1s en el Reino Unido, la palabra &quot;program&quot; se escribe &quot;programme&quot;, solo para que lo sepas). Muchos de los ejercicios que se enumeran se basan en la potencia y tienen como objetivo aumentar la potencia rotacional y la fuerza del tronco. 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Puede que GSP llegue a las peleas con un aspecto como si estuviera a punto de\u2026","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"GSP Workout Header","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":11098,"url":"https:\/\/blackbeltwhitehat.com\/es\/2019\/09\/06\/entrenamiento-de-pecho-de-boxeo-pdf-incluido\/","url_meta":{"origin":4186,"position":4},"title":"Boxing Chest Workout &#8211; .pdf included [Updated Sept. 2023]","author":"Dave","date":"septiembre 6, 2019","format":false,"excerpt":"El boxeo \ud83e\udd4a es un deporte muy exigente. 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