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Entrenamiento aeróbico
básico Programa
Para su rutina básica de ejercicios aeróbicos,
sugiero que intente lo siguiente. Recuerda,
Respire correctamente, haga ejercicio a su
propio ritmo y No entrene en exceso, ya que
puede resultar en lesiones.
Semana 1 y 2
Calentamiento 5 - 10 minutos
Enfriamiento 5 minutos
Semana 3 y 4
Calentamiento 5 - 10 minutos
Enfriamiento 5 minutos
Semana 5 y 6
Calentamiento 5 - 10 minutos
Enfriamiento 5 minutos
Semana 7 y 8
Calentamiento 5 - 10 minutos
Enfriamiento 5 minutos
Semana 9 y más
Calentamiento 5 - 10 minutos
Enfriamiento 5 minutos
Ejercicio 4 minutos en 'A'
Descansar 1 minuto
Ejercicio 2 minutos en 'A'
Haga ejercicio lentamente 1 minuto
Ejercicio 5 minutos en 'A'
Descansar 1 minuto
Ejercicio 3 minutos en 'A'
Haga ejercicio lentamente 2 minutos
Ejercicio 6 minutos en 'A'
Descansar 1 minuto
Ejercicio 4 minutos en 'A'
Haga ejercicio lentamente 3 minutos
Ejercicio 5 minutos en 'A'
Haga ejercicio 3 minutos en 'B'
Ejercicio 2 minutos en 'A'
Haga ejercicio lentamente 1 minuto
Ejercicio 4 minutos en 'A'
Haga ejercicio lentamente 3 minutos
Ejercicio 5 minutos en 'A'
Haga ejercicio 3 minutos en 'B'
Ejercicio 2 minutos en 'A'
Haga ejercicio lentamente 1 minuto
Repite todo el ciclo 2 o 3 veces
Este es solo un programa sugerido y puede que no sea
adecuado para todos necesidades individuales.
Entraînement aérobie de
base Programme
Pour votre routine d'exercice aérobie de
base, nous suggère que vous essayez ce
qui suit. Rappelles toi, respirez correctement,
faites de l'exercice à votre rythme et ne pas
trop s'entraîner pour éviter des blessures.
Semaine 1 et 2
Échauffement 5 à 10 minutes
Récupération 5 minutes
Semaine 3 et 4
Échauffement 5 à 10 minutes
Récupération 5 minutes
Semaine 5 et 6
Échauffement 5 à 10 minutes
Récupération 5 minutes
Semaine 7 et 8
Échauffement 5 à 10 minutes
Récupération 5 minutes
Semaine 9 et plus
Échauffement 5 à 10 minutes
Récupération 5 minutes
Exercice de 4 minutes à 'A'
Repos 1 minute
Exercice 2 minutes à 'A'
ExeFaites de l'exercice lentement 1 minute
Exercice de 5 minutes à 'A'
Repos 1 minute
Exercice 3 minutes à 'A'
Faites de l'exercice lentement 2 minutes
Exercice de 6 minutes à 'A'
Repos 1 minute
Exercice 4 minutes à 'A'
Faites de l'exercice lentement 3 minutes
Exercice de 5 minutes à 'A'
Exercice de 3 minutes à «B»
Exercice 2 minutes à 'A'
Faites de l'exercice lentement 1 minute
Exercice de 4 minutes à 'A'
Faites de l'exercice lentement 3 minutes
Exercice de 5 minutes à 'A'
Exercice de 3 minutes à «B»
Exercice 2 minutes à 'A'
Faites de l'exercice lentement 1 minute
Répéter tout le cycle 2 ou 3 fois
Ceci n'est qu'un programme suggéré et peut ne pas convenir
à tous les besoins individuels.
Ejercicio / Exercice
ES FR

21


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