{"id":1957,"date":"2021-08-25T16:14:33","date_gmt":"2021-08-25T15:14:33","guid":{"rendered":"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/?p=1957"},"modified":"2023-10-02T16:20:20","modified_gmt":"2023-10-02T15:20:20","slug":"ejercicios-step-patry-jordan","status":"publish","type":"post","link":"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/ejercicios-step-patry-jordan\/","title":{"rendered":"4 ejercicios con el step con Patry Jordan y FITFIU"},"content":{"rendered":"\n<p><strong>\u00bfQuieres mejorar tu coordinaci\u00f3n y resistencia aer\u00f3bica? <\/strong>\u00a1Estos ejercicios con el step son para ti!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Consejos antes de realizar los ejercicios con el step<\/h2>\n\n\n\n<p>Sigue estas recomendaciones antes de ponerte a entrenar:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Llevar <strong>calzado c\u00f3modo<\/strong> y adecuado.<\/li>\n\n\n\n<li>Al saltar, sobre todo, <strong>amortiguar bien el salto<\/strong>. No queremos que te lesiones.<\/li>\n\n\n\n<li>Prioriza tu momento y <strong>conc\u00e9ntrate<\/strong>.<\/li>\n\n\n\n<li>Si tu cuerpo dice \u201cno puedo m\u00e1s\u201d, realiza los ejercicios m\u00e1s lentamente. Al final, se trata de<strong> familiarizarse con el step<\/strong> y pasarlo bien.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Entrena con tu step estos ejercicios<\/h2>\n\n\n\n<p>Un plan de <strong>4 ejercicios con el step que har\u00e1n de tu rutina habitual algo m\u00e1s din\u00e1mica y divertida<\/strong>. Hecha para realizar desde tu casa o cualquier otro lugar y en cualquier momento del d\u00eda. Los ejercicios de step que te detallaremos son los siguientes:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mountain climber o escalador<\/li>\n\n\n\n<li>Up down<\/li>\n\n\n\n<li>Dips de tr\u00edceps con patada cruzada alterna<\/li>\n\n\n\n<li>Knees up jumps<\/li>\n<\/ul>\n\n\n\n<p><strong>\u00a1Imprescindible tener energ\u00eda, motivaci\u00f3n y tu step preparado!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/mailchi.mp\/fitfiu-fitness.com\/guia-entrenamiento-con-patry-jordan\"><img loading=\"lazy\" decoding=\"async\" width=\"882\" height=\"358\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/10\/patry-ebook.jpg\" alt=\"\" class=\"wp-image-7366\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/10\/patry-ebook.jpg 882w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/10\/patry-ebook-300x122.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/10\/patry-ebook-768x312.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/10\/patry-ebook-550x223.jpg 550w\" sizes=\"auto, (max-width: 882px) 100vw, 882px\" \/><\/a><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">1. Mountain climber o escalador<\/h3>\n\n\n\n<p>Empieza en <span style=\"text-decoration: underline\" class=\"underline\">posici\u00f3n de plancha con las manos apoyadas al step, paralelas a los hombros, y manteniendo los codos rectos.<\/span> Despu\u00e9s, con un <span style=\"text-decoration: underline\" class=\"underline\">movimiento r\u00e1pido y alterno<\/span> flexiona una pierna, direcci\u00f3n al hombro, manteniendo la otra extendida con las puntas de los pies en el suelo.&nbsp;<\/p>\n\n\n\n<p>Un ejercicio para <strong><a href=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/entrenamientos-cardio\/\" target=\"_blank\" rel=\"noreferrer noopener\">trabajar cardio<\/a>, pecho, hombros, abdomen y piernas.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"700\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/step1-1.jpg\" alt=\"\" class=\"wp-image-2348\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/step1-1.jpg 1024w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/step1-1-300x205.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/step1-1-768x525.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/step1-1-75x51.jpg 75w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/step1-1-150x103.jpg 150w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/step1-1-512x350.jpg 512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Up down<\/h3>\n\n\n\n<p>Empieza en <span class=\"underline\" style=\"text-decoration: underline\"><strong>posici\u00f3n plancha<\/strong>,<\/span> colocando los<span class=\"underline\" style=\"text-decoration: underline\"> antebrazos sobre el step y los dedos de la mano mirando hacia delante,<\/span> adem\u00e1s de tener el<span class=\"underline\" style=\"text-decoration: underline\"> <a href=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/ejercicios-isometricos-por-que-deberias-hacerlos\/\" target=\"_blank\" rel=\"noreferrer noopener\">abdomen<\/a> contra\u00eddo. <\/span>Se trata de<span class=\"underline\" style=\"text-decoration: underline\"> estirar primero un brazo y luego el otro<\/span> para terminar en <span class=\"underline\" style=\"text-decoration: underline\">plancha con los brazos extendidos.<\/span> R\u00e1pidamente, <span class=\"underline\" style=\"text-decoration: underline\">baja uno, despu\u00e9s el otro para llegar de nuevo a la posici\u00f3n de inicio<\/span>: pancha con antebrazos apoyados.&nbsp;<\/p>\n\n\n\n<p>Ideal para <strong>fortalecer y tonificar los brazos, hombros y abdomen.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"700\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/step-4.jpg\" alt=\"\" class=\"wp-image-2338\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/step-4.jpg 1024w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/step-4-300x205.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/step-4-768x525.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/step-4-75x51.jpg 75w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/step-4-150x103.jpg 150w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/step-4-512x350.jpg 512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Dips de tr\u00edceps con patada cruzada alterna<\/h3>\n\n\n\n<p><span style=\"text-decoration: underline\" class=\"underline\">Acera tu cadera al step y apoya ambas manos sobre \u00e9l<\/span> apuntando los dedos hacia los pies. <span style=\"text-decoration: underline\" class=\"underline\">Pies en posici\u00f3n natural y mirando al frente. <\/span>Mant\u00e9n los gl\u00fateos y el abdomen en tensi\u00f3n para realizar una extensi\u00f3n de codo. Sube y levanta una pierna para tocarla con la mano inversa. <span style=\"text-decoration: underline\" class=\"underline\">Se trata de intercalar pierna y brazo.<\/span><\/p>\n\n\n\n<p>Ejercicio bueno <strong>para los m\u00fasculos del<em> core<\/em>, hombros y piernas.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"700\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/step-3.jpg\" alt=\"\" class=\"wp-image-2335\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/step-3.jpg 1024w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/step-3-300x205.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/step-3-768x525.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/step-3-75x51.jpg 75w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/step-3-150x103.jpg 150w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/step-3-512x350.jpg 512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Knees up jumps<\/h3>\n\n\n\n<p><span style=\"text-decoration: underline\" class=\"underline\">Coloca los pies en paralelo alineados a los hombros manteniendo la espalda recta.<\/span> <span style=\"text-decoration: underline\" class=\"underline\">Salta con un pie sobre la plataforma<\/span>, <span style=\"text-decoration: underline\" class=\"underline\">levanta una pierna hasta la altura de la cadera<\/span> y <span style=\"text-decoration: underline\" class=\"underline\">mueve los brazos de forma natural para obtener impulso<\/span> y equilibrio. Coordina todo el movimiento. Despu\u00e9s, baja y <span style=\"text-decoration: underline\" class=\"underline\">repite intercalando la pierna <\/span>que subes.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<p>Actividad que te permitir\u00e1<strong> tonificar piernas, brazos y gl\u00fateos<\/strong>, adem\u00e1s de <strong>mejorar la fuerza y la resistencia.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"700\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/step-2.jpg\" alt=\"\" class=\"wp-image-2334\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/step-2.jpg 1024w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/step-2-300x205.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/step-2-768x525.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/step-2-75x51.jpg 75w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/step-2-150x103.jpg 150w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/step-2-512x350.jpg 512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-1 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/www.fitfiu-fitness.com\/es\/plataforma-step-ps-150\/\">Compra aqu\u00ed tu step<\/a><\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\u00bfQuieres hacer la rutina completa?<\/h2>\n\n\n\n<p>FITFIU, junto a Patry Jordan, te ofrece un <strong>plan fitness<\/strong> corto y sencillo que permitir\u00e1 tonificar todo el cuerpo utilizando la <a href=\"https:\/\/www.fitfiu-fitness.com\/es\/plataforma-step-ps-150\/\">plataforma step regulable Ps-150<\/a>. \u00bfTe atreves a realizarla?<\/p>\n\n\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/mailchi.mp\/fitfiu-fitness.com\/guia-entrenamiento-con-patry-jordan\"><img loading=\"lazy\" decoding=\"async\" width=\"882\" height=\"358\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/10\/patry-ebook.jpg\" alt=\"\" class=\"wp-image-7366\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/10\/patry-ebook.jpg 882w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/10\/patry-ebook-300x122.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/10\/patry-ebook-768x312.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/10\/patry-ebook-550x223.jpg 550w\" sizes=\"auto, (max-width: 882px) 100vw, 882px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Haz de tu rutina fitness algo m\u00e1s din\u00e1mica y divertida con esta rutina con PS-150 <\/p>\n","protected":false},"author":13,"featured_media":2349,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[7,17,50,46,47,54,49],"class_list":["post-1957","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio","tag-cardio","tag-ejercicios-cardio","tag-patry-jordan","tag-plataforma-step","tag-ps-150","tag-rutina-con-step","tag-rutina-de-ejercicios"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>4 ejercicios con el step de Patry Jordan | FITFIU Fitness<\/title>\n<meta name=\"description\" content=\"\u00bfCon el objetivo de mejorar la coordinaci\u00f3n y la resistencia aer\u00f3bica? 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