{"id":5319,"date":"2016-07-08T16:06:22","date_gmt":"2016-07-08T16:06:22","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=5319"},"modified":"2016-07-13T08:48:09","modified_gmt":"2016-07-13T08:48:09","slug":"entrenamientos-en-casa-con-los-ninos","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2016\/07\/08\/entrenamientos-en-casa-con-los-ninos\/","title":{"rendered":"Entrenamientos en casa con los ni\u00f1os"},"content":{"rendered":"<p><span style=\"color:#ff0000;\">Descargo de responsabilidad: Ejerc\u00edtese bajo su propio riesgo<\/span><\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"5324\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2016\/07\/08\/entrenamientos-en-casa-con-los-ninos\/gif\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/07\/gif.gif?fit=320%2C180&amp;ssl=1\" data-orig-size=\"320,180\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"gif\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/07\/gif.gif?fit=320%2C180&amp;ssl=1\" class=\"alignnone size-full wp-image-5324\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/07\/gif.gif?resize=320%2C180&#038;ssl=1\" alt=\"gif\" width=\"320\" height=\"180\" \/><\/p>\n<p>Si te encanta y vives principalmente para el fitness, el Jiu Jitsu y\/o las MMA, entonces tener hijos suele ser un cuello de botella en tu entrenamiento.<\/p>\n<p>Tus prioridades <em>deber\u00eda<\/em> El cambio, de modo que despu\u00e9s de haber cumplido con todas tus tareas paternales y conyugales \u2014que hoy en d\u00eda incluyen cocinar, limpiar y fregar\u2014, solo entonces tienes tiempo para entrenar. En resumen, casi no tienes tiempo.<\/p>\n<p>El espacio pronto se convierte en un bien muy buscado. Antes ten\u00eda un gimnasio improvisado en la habitaci\u00f3n de invitados, pero ahora es una guarder\u00eda. \u00a1Buuuu!.<\/p>\n<p>&nbsp;<\/p>\n<p>Pero no temas, hay una soluci\u00f3n: hacer ejercicio con los ni\u00f1os, en casa.<\/p>\n<h2><strong>\u2018Equipo de &#039;seguridad&#039;<\/strong><\/h2>\n<p>Tu pareja no te dejar\u00e1 volver a entrenar con los ni\u00f1os si terminas destroz\u00e1ndolo todo y destrozando el sal\u00f3n y\/o al ni\u00f1o. As\u00ed que aqu\u00ed tienes algunas cosas que puedes considerar a\u00f1adir a la casa para asegurarte de que tu entrenamiento sea lo m\u00e1s seguro posible.<\/p>\n<ul>\n<li><a href=\"http:\/\/www.plumbs.co.uk\/loose-covers\/\">Plumbs <\/a>Fundas para muebles (a menudo uso el sof\u00e1 como &#039;base&#039; para hacer puentes de gl\u00fateos y sentadillas divididas)<\/li>\n<li><a href=\"https:\/\/www.amazon.co.uk\/Safety-Edge-Corner-Guards-Baby\/b?ie=UTF8&amp;node=60569031\">Acolchado\/protectores de espuma para esquinas de mesas<\/a><\/li>\n<li><a href=\"https:\/\/www.amazon.co.uk\/Babydan-Anti-Tip-TV-Strap\/dp\/B00442IDEK\">Correas antica\u00edda para muebles y televisores<\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><strong>Equipo de entrenamiento<\/strong><\/h2>\n<p>Algunos equipos de entrenamiento que son ideales para uso dom\u00e9stico incluyen:<\/p>\n<ul>\n<li><a href=\"https:\/\/www.amazon.co.uk\/MiraFit-Large-Folding-Exercise-Gymnastics\/dp\/B00QVKS8J8\/ref=sr_1_2?s=sports&amp;ie=UTF8&amp;qid=1467991803&amp;sr=1-2&amp;keywords=folding+gymnastic+mat\">Una estera plegable<\/a><\/li>\n<li><a href=\"https:\/\/www.amazon.co.uk\/Fitness-Mad-Resistance-Tube-Guide-Strong\/dp\/B002DSCHE4\/ref=sr_1_5?s=fitness&amp;ie=UTF8&amp;qid=1467991829&amp;sr=1-5\">Bandas de fuerza\/resistencia<\/a><\/li>\n<li><a href=\"http:\/\/www.decathlon.co.uk\/swimming-float-noodles-id_8216134.html?pup=r&amp;gclid=CLjy3eeX5M0CFTMo0wodmGgP1g\">Fideos de piscina (cortados por la mitad) para exterior o en el garaje<\/a><\/li>\n<li><a href=\"http:\/\/www.argos.co.uk\/static\/Product\/partNumber\/9032653.htm?CMPID=GS001&amp;_$ja=tsid:59156|cid:189949525|agid:18091974685|tid:pla-96720452125|crid:77627774485|nw:g|rnd:3761410626112741849|dvc:c|adp:1o2&amp;gclid=CJnMqfWX5M0CFYu6GwodiLkL3w\">Barra de dominadas para marco de puerta<\/a><\/li>\n<li><a href=\"https:\/\/www.amazon.co.uk\/Viavito-Anti-Burst-Swiss-Ball-Pump\/dp\/B01D3U5TM2\/ref=sr_1_20?s=fitness&amp;ie=UTF8&amp;qid=1467992017&amp;sr=1-20\">Pelota de estabilidad<\/a><\/li>\n<li>Si est\u00e1s entrenando solo \u2013 <a href=\"http:\/\/www.powerhouse-fitness.co.uk\/weights\/kettlebells\/\">pesa rusa<\/a>(s) \u2013 Tenga cuidado de no arrojarlos al televisor ni a un ni\u00f1o. \u00a1\u00daselos solo si tiene suficiente espacio!<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><strong>Algunos ejercicios geniales con peso corporal<\/strong><\/h2>\n<ul>\n<li>Flexiones hind\u00faes<\/li>\n<li>Flexiones en prisi\u00f3n<\/li>\n<li>Flexiones de Superman<\/li>\n<li>Sentadillas con una pierna (complicadas, ten cuidado)<\/li>\n<li>Sentadillas divididas b\u00falgaras<\/li>\n<li>Sentadillas con salto (sobre una superficie blanda si es posible)<\/li>\n<li>Flexiones normales, con los pies elevados sobre el sof\u00e1 para mayor resistencia.<\/li>\n<li>Flexiones de parada de manos<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><strong>Algunos principios de entrenamiento para hacer excelentes ejercicios en casa<\/strong><\/h2>\n<ul>\n<li><strong>Intervalos de Tabata<\/strong> \u2013 Series de 20 segundos de trabajo de m\u00e1xima intensidad, con 10 segundos de descanso entre ellas. Un intervalo Tabata dura un total de 4 minutos.<\/li>\n<\/ul>\n<p><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\/oo4sKMQReCE?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;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<ul>\n<li><strong>ritmo 2-4-2 para repeticiones<\/strong> Tensi\u00f3n constante. Por ejemplo, al completar una flexi\u00f3n, haz una pausa de 2 segundos en la parte inferior (de modo que quedes suspendido a 2,5 cm del suelo), t\u00f3mate 4 segundos para impulsarte hacia arriba y haz otra pausa de 2 segundos en la parte superior.<\/li>\n<\/ul>\n<p>No extiendas completamente los brazos, en su lugar, solo completa entre 90 y 951 TP3T de la repetici\u00f3n, de modo que te mantengas en la parte superior del movimiento durante la pausa de 2 segundos, utilizando los m\u00fasculos en lugar de las articulaciones.<\/p>\n<ul>\n<li><strong>Ejercicios pliom\u00e9tricos<\/strong> Puedes usar ejercicios pliom\u00e9tricos para estimular las fibras de contracci\u00f3n r\u00e1pida y la potencia espec\u00edfica del deporte. Sin embargo, ten cuidado de no lesionarte. Calienta y prueba una o dos series para empezar, y eval\u00faa si el alto impacto merece la pena.<\/li>\n<li><strong>No se requiere volumen <\/strong>\u2013 para desarrollar m\u00fasculo o definitivamente no para mantenerlo. Dos series, o incluso <a href=\"http:\/\/breakingmuscle.com\/strength-conditioning\/save-time-and-get-stronger-with-single-set-training\">uno<\/a> Es suficiente, siempre que la intensidad sea alta. Considera hacer ejercicios de contracci\u00f3n muscular exc\u00e9ntrica, algunos explosivos y otros superlentos (2-4-2). Esto es mucho m\u00e1s eficiente que hacer mucho levantamiento de pesas, lento y repetitivo, o cardio.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Algunos entrenamientos geniales de 30 minutos<\/strong><\/h2>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>Entrenamiento 1<\/strong><\/p>\n<ul>\n<li>Intervalo Tabata de sentadillas con peso corporal<\/li>\n<li>2 series de dominadas (use una silla si son demasiado dif\u00edciles): 8 a 12 repeticiones<\/li>\n<li>2 series de flexiones hind\u00faes (ritmo 2-4-2): repeticiones m\u00e1ximas<\/li>\n<li>2 series de flexiones de b\u00edceps con banda o pesa rusa: de 8 a 15 repeticiones<\/li>\n<li>2 series de flexiones de Superman (ritmo 2-4-2): repeticiones m\u00e1ximas<\/li>\n<li>1 serie de flexiones pliom\u00e9tricas con aplausos<\/li>\n<li>Perro boca abajo: posici\u00f3n est\u00e1tica con un brazo si es posible<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Entrenamiento 2<\/strong><\/p>\n<ul>\n<li>Sentadillas con intervalos Tabata<\/li>\n<li>2 series de flexiones de pino (avanzadas) o press de hombros sentado con bandas: de 8 a 12 repeticiones<\/li>\n<li>2 series de sentadillas divididas b\u00falgaras: de 8 a 12 repeticiones con cada pierna<\/li>\n<li>Superserie de abdominales con elevaciones dorsales: 20 repeticiones de cada ejercicio. Completa 2 series de cada ejercicio. Sin descanso entre series.<\/li>\n<li>2 series de flexiones de b\u00edceps: de 8 a 12 repeticiones con cada brazo<\/li>\n<li>2 series de burpees \u2013 25 repeticiones<\/li>\n<li>2 series de flexiones hind\u00faes: repeticiones m\u00e1ximas<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><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\/CRbEQrHqnJg?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;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>&nbsp;<\/p>\n<p><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\/8P_MwxvLilw?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;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>Algunos ejercicios que realmente puedes hacer con los ni\u00f1os<\/p>\n<p>Obviamente<span style=\"color:#ff0000;\"> Ten MUCHO cuidado con estos<\/span><\/p>\n<ul>\n<li>Sentadillas, ya sea manteni\u00e9ndolas al frente o sobre la espalda.<\/li>\n<li>Tira y afloja (un brazo contra dos): \u00a1hazlo en el jard\u00edn!<\/li>\n<li>Flexiones con el ni\u00f1o sobre la espalda<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>El yoga tambi\u00e9n es genial para hacer con ni\u00f1os. Sin embargo, hay que tener cuidado con algunas posturas que requieren hiperextensi\u00f3n de la espalda, como la postura del perro boca arriba.<\/p>\n<p>Para entrenamiento espec\u00edfico de MMA, las colchonetas de gimnasia grandes y plegables son ideales. Preferiblemente, para usar en el garaje. Puedes entrenar solo, practicando t\u00e9cnicas y movimientos como derribos a dos piernas.<\/p>","protected":false},"excerpt":{"rendered":"<p>Disclaimer \u2013 Exercise at your own risk If you love and pretty much live for fitness, Jiu Jitsu and\/or MMA, then having kids is often a bit of a bottleneck in your training. Your priorities should change, so that after you have carried out all of your fatherly, and husbandly duties \u2013 which nowadays includes, [&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_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":[23079528,1006278,3374,34941026,5309,8843554],"class_list":["post-5319","post","type-post","status-publish","format-standard","hentry","category-fitness","category-uncategorized","tag-bjjlifestyle","tag-home-workouts","tag-kids","tag-mma-2","tag-parenting","tag-training-at-home"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Home Workouts with the Kids - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/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:\/\/blackbeltwhitehat.com\/es\/2016\/07\/08\/entrenamientos-en-casa-con-los-ninos\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Home Workouts with the Kids - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Disclaimer \u2013 Exercise at your own risk If you love and pretty much live for fitness, Jiu Jitsu and\/or MMA, then having kids is often a bit of a bottleneck in your training. 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Your priorities should change, so that after you have carried out all of your fatherly, and husbandly duties \u2013 which nowadays includes, [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/es\/2016\/07\/08\/entrenamientos-en-casa-con-los-ninos\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2016-07-08T16:06:22+00:00","article_modified_time":"2016-07-13T08:48:09+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/07\/gif.gif","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tiempo de lectura":"4 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2016\/07\/08\/home-workouts-with-the-kids\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2016\/07\/08\/home-workouts-with-the-kids\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Home Workouts with the Kids","datePublished":"2016-07-08T16:06:22+00:00","dateModified":"2016-07-13T08:48:09+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2016\/07\/08\/home-workouts-with-the-kids\/"},"wordCount":784,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2016\/07\/08\/home-workouts-with-the-kids\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/07\/gif.gif","keywords":["bjjlifestyle","home workouts","kids","mma","parenting","training at home"],"articleSection":["Fitness","Uncategorized"],"inLanguage":"es","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2016\/07\/08\/home-workouts-with-the-kids\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2016\/07\/08\/home-workouts-with-the-kids\/","url":"https:\/\/blackbeltwhitehat.com\/2016\/07\/08\/home-workouts-with-the-kids\/","name":"Entrenamientos en casa con los ni\u00f1os - 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