{"id":50255,"date":"2024-11-24T16:40:11","date_gmt":"2024-11-24T15:40:11","guid":{"rendered":"https:\/\/gndnutrition.es\/inicio\/?p=50255"},"modified":"2024-11-27T18:29:56","modified_gmt":"2024-11-27T17:29:56","slug":"rutina-gym-51-3-carrera-malena-pena-25-11-24","status":"publish","type":"post","link":"https:\/\/gndnutrition.es\/inicio\/rutina-gym-51-3-carrera-malena-pena-25-11-24","title":{"rendered":"Rutina gym 3+1 (+3 carrera) Malena Pena 25.11.24"},"content":{"rendered":"<p>PLANIFICACI\u00d3N SEMANAL DE ENTRENAMIENTO<\/p><p>3 D\u00cdAS ALTERNOS DE FUERZA EN GIMNASIO + 1 D\u00cdA CIRCUITO FUNCIONAL Y CORE.<\/p><p>2-3 D\u00cdAS DE CARRERA ALTERNANDO 1 TIRADA LARGA, 1 TIRADA CORTA Y 1 DIA DE SERIES.<\/p><p><\/p><p class=\"has-text-align-center has-white-color has-luminous-vivid-orange-background-color has-text-color has-background has-link-color wp-elements-588318cebb947d8cf23a6cbfd1f8f28f\"><strong>ENTRENAMIENTO DE FUERZA<\/strong><\/p><p><strong><span style=\"text-decoration: underline;\">DIA 1 TIR\u00d3N<\/span><\/strong><\/p><p>Dominadas (empezar sin lastre e intentar terminar con lastre) 3x al fallo<\/p><p>Peso muerto 3x Entre 6-9<\/p><p>Remo bajo \/ remo alto (Alternar semanalmente) 3x 12-9-6<\/p><p>Posterior en contractora inversa 2x 15-12<\/p><p>Face Pull con cuerda 2x 15-12<\/p><p>Curl ara\u00f1a con barra Z 3x 15-12-9<\/p><p>Curl predicador en m\u00e1quina 3x 12-9-6<\/p><p><\/p><p><strong><span style=\"text-decoration: underline;\">DIA 2 PIERNA<\/span><\/strong><\/p><p>Extension de cuadriceps \/ Femoral tumbado<\/p><p>Jaca \/ Peso muerto rumano en belt squat<\/p><p>Sentadilla B\u00falgara tronco erguido para cuads \/ Hip Thrust para femoral (pies adelantados y mas juntos)<\/p><p>Sentadilla Multipower \/ Femoral unilateral de pie<\/p><p>Aductores<\/p><p>Gemelos en jaca o prensa horizontal<\/p><p><\/p><p><em>**Los ejercicios con esto \/ indican que una semana se trabaja lo de la izqda y otra semana lo de la dcha**<\/em><\/p><p><em>**Todo a 4 series de 12-10-8 reps excepto aductores 3x 18-15-12 y gemelos 2x 25 reps**<\/em><\/p><p><em>**Descansos de 2 minutos entre series y ejercicios**<\/em><\/p><p><\/p><p><strong><span style=\"text-decoration: underline;\">DIA 3 EMPUJE<\/span><\/strong><\/p><p>Abducci\u00f3n en m\u00e1quina 3x 18-15-12<\/p><p>Patada de gl\u00fateo en m\u00e1quina o desde polea baja 3x 12-10-8<\/p><p>Gl\u00fateo con lastre en banco romano (si necesitas explicaci\u00f3n te mando v\u00eddeo) 3x 18-15-12<\/p><p>Elevaciones laterales sentado con mancuernas 3x 15-12-9<\/p><p>Press militar m\u00e1quina 3x 12-9-6<\/p><p>Press franc\u00e9s barra Z con banco ligeramente inclinado 2x Entre 12-15<\/p><p>Patada tr\u00edceps desde polea baja sin agarre 2x Entre 12-15<\/p><p><\/p><p><strong><span style=\"text-decoration: underline;\">DIA 4 (CIRCUITO Y CORE)<\/span><\/strong><\/p><p>Jalon al pecho 2x 15-12<\/p><p>Elevaciones en m\u00e1quina de pie 2x 12-10<\/p><p>Patada de rana en multipower 2x 15<\/p><p>Hip Thrust 2x 15<\/p><p>Sentadilla bulgara sin peso 2x Entre 10-12 con cada pierna<\/p><p>Hiperextension lumbar en banco romano 3x Entre 15-18<\/p><p>Plancha isometrica frontal 4 apoyos codos y pies 2x Superar +90 segundos<\/p><p>Plancha dinamica frontal 4 apoyos levantar mano y pie contrarios 2x 10 reps (levantar ambos lados es 1 rep)<\/p><p><\/p><p class=\"has-text-align-center has-black-color has-light-green-cyan-background-color has-text-color has-background has-link-color wp-elements-e26866e746b4e1b6a7f1d3f1b3deda9a\"><strong>ENTRENAMIENTO DE CARRERA<\/strong><\/p><p><strong><span style=\"text-decoration: underline;\">DIA 1 SERIES<\/span><\/strong><\/p><p>Completar 2km a un ritmo de 6 o superior para la fase de calentamiento<\/p><p>Descansar 2 minutos y medio caminando<\/p><p>Completar 10 series de 400m al menor tiempo posible <\/p><p>El tiempo de descanso siempre ser\u00e1 el mismo que el tiempo al que hemos completado la serie anterior<\/p><p>Ejemplo: Si la primera serie de 400 la completo en 2\u00b4recupero 2<\/p><p>Finalizar con un trote suave hasta enfriar<\/p><p><\/p><p><strong><span style=\"text-decoration: underline;\">DIA 2 TIRADA CORTA<\/span><\/strong><\/p><p>Completar 7 km en un tiempo inferior a 37 minutos<\/p><p>Trabajar la dosificaci\u00f3n en carrera<\/p><p><\/p><p><strong><span style=\"text-decoration: underline;\">DIA 3 TIRADA LARGA<\/span><\/strong><\/p><p>Completar 15km en un tiempo donde podamos sostener una FC que no supere las 180 ppm<\/p>","protected":false},"excerpt":{"rendered":"<p>PLANIFICACI\u00d3N SEMANAL DE ENTRENAMIENTO 3 D\u00cdAS ALTERNOS DE FUERZA EN GIMNASIO + 1 D\u00cdA CIRCUITO FUNCIONAL Y CORE. 2-3 D\u00cdAS DE CARRERA ALTERNANDO 1 TIRADA LARGA, 1 TIRADA CORTA Y 1 DIA DE SERIES. ENTRENAMIENTO DE FUERZA DIA 1 TIR\u00d3N Dominadas (empezar sin lastre e intentar terminar con lastre) 3x al fallo Peso muerto 3x [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"","_et_gb_content_width":"","_joinchat":[],"footnotes":""},"categories":[544],"tags":[],"class_list":["post-50255","post","type-post","status-publish","format-standard","hentry","category-malena-pena"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Rutina gym 3+1 (+3 carrera) Malena Pena 25.11.24 - GND Nutrition<\/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:\/\/gndnutrition.es\/inicio\/rutina-gym-51-3-carrera-malena-pena-25-11-24\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Rutina gym 3+1 (+3 carrera) Malena Pena 25.11.24 - GND Nutrition\" \/>\n<meta property=\"og:description\" content=\"PLANIFICACI\u00d3N SEMANAL DE ENTRENAMIENTO 3 D\u00cdAS ALTERNOS DE FUERZA EN GIMNASIO + 1 D\u00cdA CIRCUITO FUNCIONAL Y CORE. 2-3 D\u00cdAS DE CARRERA ALTERNANDO 1 TIRADA LARGA, 1 TIRADA CORTA Y 1 DIA DE SERIES. 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