{"id":2417,"date":"2021-09-15T08:20:01","date_gmt":"2021-09-15T07:20:01","guid":{"rendered":"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/?p=2417"},"modified":"2023-10-02T16:14:40","modified_gmt":"2023-10-02T15:14:40","slug":"ejercicios-fitball-patry-jordan","status":"publish","type":"post","link":"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/ejercicios-fitball-patry-jordan\/","title":{"rendered":"5 ejercicios con FITBALL by Patry Jordan y FITFIU"},"content":{"rendered":"\n<p><strong>\u00bfTe interesa tonificar gl\u00fateos y piernas con Patry Jordan?<\/strong> Te ense\u00f1amos los mejores ejercicios con <a href=\"https:\/\/www.fitfiu-fitness.com\/es\/pelota-fitball-pat-azul\/\" target=\"_blank\" rel=\"noreferrer noopener\">fitball<\/a>,  una  pelota de pilates que acompa\u00f1ar\u00e1 tus rutinas en casa y con la que ejercitar\u00e1s todas las partes de tu cuerpo para aumentar la intensidad de las sesiones. \u00a1Ser\u00e1 tu mejor compa\u00f1era! <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u00a1Ya es hora de entrenar con tu FITBALL!<\/h2>\n\n\n\n<p>Ahora que ya conoces el material, te animamos a que hagas esta rutina de pilates de Patry Jordan con nuestra pelota de fitness desde su canal GYM VIRTUAL: son 5 ejercicios con fitball para hacer un entrenamiento TOP. <strong>Prep\u00e1rate para sentir c\u00f3mo trabaja tu zona abdominal, gl\u00fateos e isquiotibiales<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><mark style=\"background-color:rgba(0, 0, 0, 0);color:#dc1f1d\" class=\"has-inline-color\">Ejercicio 1<\/mark> \u00b7 <strong>PLANCHA SOBRE FITBALL<\/strong><\/h3>\n\n\n\n<p>Perfecto para trabajar la zona del<em> core,<\/em> adem\u00e1s de fortalecer espalda, brazos y piernas.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nos colocamos en posici\u00f3n plana: cuerpo firme como si fuera un bloque, codos sobre la pelota a la altura de los hombros, <a href=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/estiramientos-pierna\/\" target=\"_blank\" rel=\"noreferrer noopener\">piernas<\/a> estiradas y barriga apretada hacia dentro.&nbsp;<\/li>\n\n\n\n<li>Aguantamos en esta posici\u00f3n de plancha durante 30\u201d. \u00a1Vamos, t\u00fa puedes!&nbsp;<\/li>\n\n\n\n<li>Terminamos el ejercicio apoyando las rodillas al suelo poco a poco.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/4_Mesa-de-trabajo-1-1024x700.jpg\" alt=\"\" class=\"wp-image-2420\" width=\"840\" height=\"574\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/4_Mesa-de-trabajo-1-1024x700.jpg 1024w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/4_Mesa-de-trabajo-1-300x205.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/4_Mesa-de-trabajo-1-768x525.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/4_Mesa-de-trabajo-1-1536x1050.jpg 1536w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/4_Mesa-de-trabajo-1-2048x1400.jpg 2048w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/4_Mesa-de-trabajo-1-75x51.jpg 75w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/4_Mesa-de-trabajo-1-150x103.jpg 150w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/4_Mesa-de-trabajo-1-512x350.jpg 512w\" sizes=\"auto, (max-width: 840px) 100vw, 840px\" \/><\/figure>\n\n\n\n<p><strong>FITTIP <\/strong>\u00a1Estate atent@ y no relajes el cuerpo! Mant\u00e9n la <strong>posici\u00f3n correcta durante todo el ejercicio<\/strong>, sin dejarte caer sobre el fitball. Adem\u00e1s de una <strong>constante respiraci\u00f3n.&nbsp;<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><mark style=\"background-color:rgba(0, 0, 0, 0);color:#dc1f1d\" class=\"has-inline-color\">Ejercicio 2<\/mark> \u00b7 ZANCADA CON PATADA TRASERA <\/h3>\n\n\n\n<p>Un ejercicio con fitball para mejorar el equilibrio, fortalecer el core y trabajar qu\u00e0driceps, isquiotibiales y lumbar.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Iniciamos el ejercicio en posici\u00f3n zancada (con una pierna adelante y otra detr\u00e1s) sujetando la<em> fitball<\/em> con los brazos extendidos.<\/li>\n\n\n\n<li>Primer movimiento: levantamos la pelota hacia arriba con las dos manos.<\/li>\n\n\n\n<li>Segundo movimiento: la bajamos hasta el suelo, mientras realizamos una patada trasera con la pierna que ten\u00edamos detr\u00e1s.&nbsp;<\/li>\n\n\n\n<li>Despu\u00e9s volvemos a la posici\u00f3n inicial y repetimos la acci\u00f3n. \u00a1\u00c1nimo!&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"511\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/2.2.jpg\" alt=\"\" class=\"wp-image-2432\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/2.2.jpg 1024w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/2.2-300x150.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/2.2-768x383.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/2.2-75x37.jpg 75w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/2.2-150x75.jpg 150w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/2.2-512x256.jpg 512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>FITTIP <\/strong>\u00a1La<strong> posici\u00f3n corporal y la concentraci\u00f3n<\/strong> es la clave del ejercicio! Espalda recta y abdominal apretado, adem\u00e1s de mantener un control sobre el movimiento con<strong> respiraci\u00f3n constante.\u00a0<\/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\"><strong><span style=\"color:#dc1f1d\" class=\"has-inline-color\">Ejercicio 3<\/span> \u00b7 ELEVACI\u00d3N DE PELVIS<\/strong><\/h3>\n\n\n\n<p>En este ejercicio vamos a notar como gl\u00fateos, abdomen y zona lumbar trabajan para tonificarse de lujo.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nos acostamos boca arriba, apoyamos la espalda en una colchoneta y ubicamos los pies sobre la pelota.&nbsp;<\/li>\n\n\n\n<li>Colocamos los brazos a los costados del cuerpo, y mientras hacemos fuerza con el abdomen y los gl\u00fateos, vamos elevando la pelvis en direcci\u00f3n al techo.&nbsp;<\/li>\n\n\n\n<li>Una vez llegamos a la m\u00e1xima altura nos mantenemos firmes 2\u201d: abdomen + gl\u00fateos apretados. \u00a1Fuerza ah\u00ed!<\/li>\n\n\n\n<li>Luego, bajamos la cadera y repetimos.&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"511\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/1.jpg\" alt=\"\" class=\"wp-image-2431\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/1.jpg 1024w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/1-300x150.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/1-768x383.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/1-75x37.jpg 75w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/1-150x75.jpg 150w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/1-512x256.jpg 512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>FITTIP:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Si ves que el ejercicio te cuesta mucho, prueba a <strong>separar un poco m\u00e1s los codos del cuerpo para ganar en estabilidad.<\/strong><\/li>\n\n\n\n<li><strong>Presiona con fuerza la fitball con los pies y podr\u00e1s mantener el equilibrio<\/strong> y la espalda recta.<\/li>\n\n\n\n<li><strong>Mant\u00e9n la respiraci\u00f3n<\/strong>: al subir expulsar aire, al bajar coger aire.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><mark style=\"background-color:rgba(0, 0, 0, 0);color:#dc1f1d\" class=\"has-inline-color\">Ejercicio 4<\/mark>  \u00b7 FLEXO EXTENSI\u00d3N DE HOMBRO Y CADERA TRABAJANDO LA ZONA ABDOMINAL<\/h3>\n\n\n\n<p>\u00a1Este, es TOP! Utilizamos la fitball para aumentar la resistencia y el equilibrio mientras fortalecemos el core, piernas y brazos.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nos colocamos boca arriba sobre el suelo, con las piernas estiradas, con el bal\u00f3n entre las manos y las piernas (tibiales) \u00a1Ahora, empieza el juego!<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Realizamos un movimiento coordinado de flexo extensi\u00f3n de hombro y pierna. Sin dejar de apoyar la fitball contra el muslo izquierdo (con la mano del mismo lado), extendemos y bajamos pierna y brazo derecho hasta casi el suelo y regresamos con ellos a la posici\u00f3n inicial.<\/li>\n\n\n\n<li>Se trata de realizar el ejercicio alternando las extremidades. \u00a1S\u00faper!<\/li>\n<\/ul>\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\/3.jpg\" alt=\"\" class=\"wp-image-2433\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/3.jpg 1024w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/3-300x205.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/3-768x525.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/3-75x51.jpg 75w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/3-150x103.jpg 150w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/3-512x350.jpg 512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>FITTIP:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Controla la <strong>postura corporal con el abdomen apretado y la respiraci\u00f3n<\/strong>: al bajar cogemos aire y al subir lo dejamos.&nbsp;<\/li>\n\n\n\n<li>\u00a1Vamos! Se c<strong>onstante en presionar la fitball<\/strong>, no aflojes y notaras como tu cuerpo se activa!<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><mark style=\"background-color:rgba(0, 0, 0, 0);color:#dc1f1d\" class=\"has-inline-color\">Ejercicio 5<\/mark> \u00b7 TRABAJO DE GL\u00daTEOS Y LUMBAR<\/h3>\n\n\n\n<p>El ejercicio para trabajar gl\u00fateos y lumbar, adem\u00e1s de los isquiotibiales.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nos lanzamos a la fitball coloc\u00e1ndola justo a nuestra zona p\u00e9lvica.&nbsp;<\/li>\n\n\n\n<li>Apoyamos los codos en el suelo, mantenemos la espalda recta y firme con las piernas alineadas a ella.&nbsp;<\/li>\n\n\n\n<li>Una vez colocados, flexionamos una rodilla (teniendo la otra recta) y seguimos el siguiente movimiento: subir y bajar rodilla apretando gl\u00fateo.&nbsp;<\/li>\n\n\n\n<li>Al terminal repite el ejercicio con la otra pierna. \u00a1Te va a salir genial!&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"700\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/4_Mesa-de-trabajo-1-copia-3-1024x700.jpg\" alt=\"\" class=\"wp-image-2421\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/4_Mesa-de-trabajo-1-copia-3-1024x700.jpg 1024w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/4_Mesa-de-trabajo-1-copia-3-300x205.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/4_Mesa-de-trabajo-1-copia-3-768x525.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/4_Mesa-de-trabajo-1-copia-3-1536x1050.jpg 1536w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/4_Mesa-de-trabajo-1-copia-3-2048x1400.jpg 2048w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/4_Mesa-de-trabajo-1-copia-3-75x51.jpg 75w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/4_Mesa-de-trabajo-1-copia-3-150x103.jpg 150w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/4_Mesa-de-trabajo-1-copia-3-512x350.jpg 512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>FITTIP:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u00a1Cuidado! La <strong>cabeza siempre debe estar alineada al cuerpo.<\/strong> \u00a1Que no caiga!&nbsp;<\/li>\n\n\n\n<li><strong>Cuando bajas la pierna coges aire, y cuando la levantas lo sacas.<\/strong><\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-dots\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Esto te interesa: \u00a1MOT\u00cdVATE!<\/h2>\n\n\n\n<p>Descubre m\u00faltiples ejercicios m\u00e1s para practicar con la pelota desde la comodidad de tu hogar. <strong>\u00a1Dale al play!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Rutina completa con FITBALL de FITFIU | Total Body\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/9L_zsiLxeHk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-dots\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Entrena con m\u00e1s rutinas de Patry Jordan y FITFIU Fitness<\/h2>\n\n\n\n<p>Realiza estos ejercicios en tu hogar con nuestros art\u00edculos de fitness.<\/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","protected":false},"excerpt":{"rendered":"<p>\u00a1Prep\u00e1rate para sentir c\u00f3mo trabaja tu cuerpo con esta rutina con la pelota de pilates. <\/p>\n","protected":false},"author":13,"featured_media":2424,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[372,19,313,50],"class_list":["post-2417","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio","tag-ejercicios-de-pilates","tag-ejercicios-wellness","tag-fitball","tag-patry-jordan"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.5 - 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