{"id":8078,"date":"2025-01-29T12:22:23","date_gmt":"2025-01-29T11:22:23","guid":{"rendered":"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/?p=8078"},"modified":"2025-01-29T12:22:24","modified_gmt":"2025-01-29T11:22:24","slug":"rutinas-faciles-de-entrenamiento","status":"publish","type":"post","link":"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/rutinas-faciles-de-entrenamiento\/","title":{"rendered":"Rutinas f\u00e1ciles de entrenamiento para despu\u00e9s de las fiestas"},"content":{"rendered":"\n<p>Las fiestas suelen ser una \u00e9poca de excesos, descanso y pausas en nuestra rutina de ejercicio. Volver a la actividad f\u00edsica despu\u00e9s de este periodo puede parecer todo un reto, pero con un enfoque adecuado, puedes retomar el ritmo sin sentirte abrumado. Hoy en el blog de FITFIU, vamos a hablar sobre algunas rutinas f\u00e1ciles de entrenamiento para reactivarlo de manera efectiva y sin riesgos.<\/p>\n\n\n    <div id=\"cta104c47ae49aa77ee6bdd7d4b1d56c769\" class=\"cta\">\n        <div class=\"content\">\n            <p class=\"title\">\n                \u00a1Consigue tu objetivo fitness!            <\/p>\n            <p class=\"subtitle\">\n                Plantilla gratis para alcanzar tus metas            <\/p>\n            <a class=\"button\" href=\"https:\/\/mailchi.mp\/fitfiu-fitness.com\/plantilla-para-programar-tus-entrenos-y-dietas?utm_source=rutinas-faciles-de-entrenamiento&#038;utm_medium=cta\"><button>DESCARGAR<\/button><\/a>\n        <\/div>\n    <\/div>\n    <style type=\"text\/css\">\n        #cta104c47ae49aa77ee6bdd7d4b1d56c769{\n\t    background-image: url('https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/06\/Ebook_Entrenos_dieta_D.jpg');\t\n    \t}\n        .cta {\n            height:295px;\n            background-size: contain;\n            background-repeat: no-repeat;\n            background-position: right;\n            margin: 15px 0 25px;\n        }\n        .cta .content {\n            width: 60%;\n            height: auto;\n            padding: 30px;\n            word-wrap: break-word;\n        }\n        .cta .content .title{\n           font-size: 35px;\n            font-weight: 700;\n            color: white;\n            margin-bottom: 0;\n            font-family: 'Bebas Neue', sans-serif;\n            line-height: 1;\n\n        }\n        .cta .content .subtitle{\n            font-size: 18px;\n            font-weight: 500;\n            color: white;\n            margin-bottom: 0;\n            font-family: 'Cairo', sans-serif;\n            line-height: 1.2;\n            margin-top: 20px;\n        }\n\n        .cta .content a{\n            background-color: transparent;\n            padding: 0;\n        }\n        .cta .content button{\n            margin-top:20px;\n            background-color: #E2221F;\n            width: auto;\n            border-radius: 8px;\n            font-size: 13px;\n            text-transform: uppercase;\n            padding: 7px 12px!important;\n        }\n\n        @media only screen and (max-width: 600px) {\n            #cta104c47ae49aa77ee6bdd7d4b1d56c769 {\n            \tbackground-image: url('https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/06\/Ebook_Entrenos_dieta_M.jpg');\t\n    \t    }\n            .cta {\n                height: 500px;\n                background-size: cover;\n                background-repeat: no-repeat;\n            }\n            .cta .content {\n                width: 100%;\n                height: auto;\n            }\n            .cta .content button{\n                max-width: 437px;\n                margin-top: 20px;\n            }\n        }\n    <\/style>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Empieza con ejercicios de movilidad y estiramientos<\/strong><\/h3>\n\n\n\n<p>Antes de regresar a entrenamientos intensos, <strong>dedica los primeros d\u00edas a la movilidad articular y estiramientos din\u00e1micos<\/strong>. Esto ayudar\u00e1 a <strong>prevenir lesiones<\/strong> y preparar tu cuerpo para el esfuerzo f\u00edsico. Prueba una <strong>sesi\u00f3n de 10 a 15 minutos<\/strong> de movimientos como giros de cadera, balanceos de piernas y estiramientos de espalda.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"500\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/06\/Correa_cinturaon_yoga.jpg\" alt=\"\" class=\"wp-image-7258\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/06\/Correa_cinturaon_yoga.jpg 1024w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/06\/Correa_cinturaon_yoga-300x146.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/06\/Correa_cinturaon_yoga-768x375.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/06\/Correa_cinturaon_yoga-550x269.jpg 550w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Rutina de cuerpo completo con bajo impacto<\/strong><\/h3>\n\n\n\n<p>Para evitar la fatiga excesiva, lo ideal es <strong>iniciar con ejercicios que trabajen todo el cuerpo<\/strong> sin sobrecargar los m\u00fasculos. Aqu\u00ed tienes una <strong>rutina sencilla de 20 minutos<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sentadillas<\/strong> \u2013 3 series de 12 repeticiones<\/li>\n\n\n\n<li><strong>Flexiones de rodillas o pared<\/strong> \u2013 3 series de 10 repeticiones<\/li>\n\n\n\n<li><strong>Puentes de gl\u00fateo<\/strong> \u2013 3 series de 15 repeticiones<\/li>\n\n\n\n<li><strong>Plancha isom\u00e9trica<\/strong> \u2013 3 series de 20-30 segundos<\/li>\n\n\n\n<li><strong>Marcha en el sitio<\/strong> \u2013 3 series de 30 segundos<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2024\/03\/squats-are-best-exercise-your-legs-fitness-slim-woman-activewear-doing-squat-workout-against-white-background-2-1024x683.jpg\" alt=\"\" class=\"wp-image-7863\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2024\/03\/squats-are-best-exercise-your-legs-fitness-slim-woman-activewear-doing-squat-workout-against-white-background-2-1024x683.jpg 1024w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2024\/03\/squats-are-best-exercise-your-legs-fitness-slim-woman-activewear-doing-squat-workout-against-white-background-2-300x200.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2024\/03\/squats-are-best-exercise-your-legs-fitness-slim-woman-activewear-doing-squat-workout-against-white-background-2-768x512.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2024\/03\/squats-are-best-exercise-your-legs-fitness-slim-woman-activewear-doing-squat-workout-against-white-background-2-1536x1024.jpg 1536w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2024\/03\/squats-are-best-exercise-your-legs-fitness-slim-woman-activewear-doing-squat-workout-against-white-background-2-2048x1366.jpg 2048w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2024\/03\/squats-are-best-exercise-your-legs-fitness-slim-woman-activewear-doing-squat-workout-against-white-background-2-550x367.jpg 550w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Cardio ligero para reactivar la resistencia<\/strong><\/h3>\n\n\n\n<p>Si has dejado de hacer ejercicio por varias semanas, es recomendable<strong> iniciar con cardio de baja intensidad<\/strong>. <strong><a href=\"https:\/\/www.fitfiu-fitness.com\/es\/cardio\/\">Hazte con una m\u00e1quina de cardio <\/a><\/strong>para caminar a paso r\u00e1pido, andar en bicicleta o hacer saltos suaves durante 20-30 minutos, ya que puede ayudarte a recuperar la resistencia sin forzar demasiado tu cuerpo.<\/p>\n\n\n    <div id=\"cta9157a4e5e80fa06698312bf2ac821c9a\" class=\"cta\">\n        <div class=\"content\">\n            <p class=\"title\">\n                \u00a1Incluye el cardio en tu rutina!            <\/p>\n            <p class=\"subtitle\">\n                Descubre las mejores m\u00e1quinas de cardio para entrenar desde casa            <\/p>\n            <a class=\"button\" href=\"https:\/\/www.fitfiu-fitness.com\/es\/cardio\/?utm_source=rutinas-faciles-de-entrenamiento&#038;utm_medium=cta\"><button>LO QUIERO<\/button><\/a>\n        <\/div>\n    <\/div>\n    <style type=\"text\/css\">\n        #cta9157a4e5e80fa06698312bf2ac821c9a{\n\t    background-image: url('https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/08\/Cintas_correr_MC-560_D.jpg');\t\n    \t}\n        .cta {\n            height:295px;\n            background-size: contain;\n            background-repeat: no-repeat;\n            background-position: right;\n            margin: 15px 0 25px;\n        }\n        .cta .content {\n            width: 60%;\n            height: auto;\n            padding: 30px;\n            word-wrap: break-word;\n        }\n        .cta .content .title{\n           font-size: 35px;\n            font-weight: 700;\n            color: white;\n            margin-bottom: 0;\n            font-family: 'Bebas Neue', sans-serif;\n            line-height: 1;\n\n        }\n        .cta .content .subtitle{\n            font-size: 18px;\n            font-weight: 500;\n            color: white;\n            margin-bottom: 0;\n            font-family: 'Cairo', sans-serif;\n            line-height: 1.2;\n            margin-top: 20px;\n        }\n\n        .cta .content a{\n            background-color: transparent;\n            padding: 0;\n        }\n        .cta .content button{\n            margin-top:20px;\n            background-color: #E2221F;\n            width: auto;\n            border-radius: 8px;\n            font-size: 13px;\n            text-transform: uppercase;\n            padding: 7px 12px!important;\n        }\n\n        @media only screen and (max-width: 600px) {\n            #cta9157a4e5e80fa06698312bf2ac821c9a {\n            \tbackground-image: url('https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/08\/Cintas_correr_MC-560_M.jpg');\t\n    \t    }\n            .cta {\n                height: 500px;\n                background-size: cover;\n                background-repeat: no-repeat;\n            }\n            .cta .content {\n                width: 100%;\n                height: auto;\n            }\n            .cta .content button{\n                max-width: 437px;\n                margin-top: 20px;\n            }\n        }\n    <\/style>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Entrenamiento progresivo con pesas<\/strong><\/h3>\n\n\n\n<p>Si acostumbras a entrenar con pesas, <strong>comienza con un peso menor al habitual y aumenta gradualmente<\/strong>. Una rutina con mancuernas livianas puede incluir:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Press de hombros<\/strong> \u2013 3 series de 10 repeticiones<\/li>\n\n\n\n<li><strong>Remo con mancuernas<\/strong> \u2013 3 series de 12 repeticiones<\/li>\n\n\n\n<li><strong>Zancadas<\/strong> \u2013 3 series de 10 repeticiones por pierna<\/li>\n\n\n\n<li><strong>Curl de b\u00edceps<\/strong> \u2013 3 series de 12 repeticiones<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"680\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/ejercicios-de-fuerza-en-mujer-press.jpg\" alt=\"\" class=\"wp-image-6962\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/ejercicios-de-fuerza-en-mujer-press.jpg 1000w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/ejercicios-de-fuerza-en-mujer-press-300x204.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/ejercicios-de-fuerza-en-mujer-press-768x522.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/09\/ejercicios-de-fuerza-en-mujer-press-550x374.jpg 550w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Incorpora el descanso y la hidrataci\u00f3n<\/strong><\/h3>\n\n\n\n<p>Es fundamental permitir que tu cuerpo se adapte nuevamente al ejercicio. No te sobreexijas los primeros d\u00edas y <strong>prioriza la hidrataci\u00f3n y la alimentaci\u00f3n<\/strong> balanceada para mejorar tu rendimiento y recuperaci\u00f3n.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/05\/Tips-de-nutricion-bebiendo-agua.jpg\" alt=\"\" class=\"wp-image-3026\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/05\/Tips-de-nutricion-bebiendo-agua.jpg 1000w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/05\/Tips-de-nutricion-bebiendo-agua-300x200.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/05\/Tips-de-nutricion-bebiendo-agua-768x512.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/05\/Tips-de-nutricion-bebiendo-agua-75x50.jpg 75w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/05\/Tips-de-nutricion-bebiendo-agua-150x100.jpg 150w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/05\/Tips-de-nutricion-bebiendo-agua-512x342.jpg 512w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Escucha a tu cuerpo y disfruta el proceso<\/strong><\/h3>\n\n\n\n<p>Regresar al entrenamiento no significa volver al punto exacto donde lo dejaste antes de las fiestas. <strong>S\u00e9 paciente y avanza a tu propio ritmo<\/strong>. La clave est\u00e1 en mantener la constancia y disfrutar cada sesi\u00f3n de ejercicio.<\/p>\n\n\n\n<p>Ahora ya conoces unas rutinas f\u00e1ciles de entrenamiento, y retomarlo ser\u00e1 mucho m\u00e1s sencillo y motivador.<strong> \u00a1An\u00edmate a moverte y siente los beneficios en tu cuerpo y mente!<\/strong><\/p>\n\n\n    <div id=\"ctaa2a370c6f5ba8246951063f63ed06fdf\" class=\"cta\">\n        <div class=\"content\">\n            <p class=\"title\">\n                \u00a1Consigue tu objetivo fitness!            <\/p>\n            <p class=\"subtitle\">\n                Plantilla gratis para alcanzar tus metas            <\/p>\n            <a class=\"button\" href=\"https:\/\/mailchi.mp\/fitfiu-fitness.com\/plantilla-para-programar-tus-entrenos-y-dietas?utm_source=rutinas-faciles-de-entrenamiento&#038;utm_medium=cta\"><button>DESCARGAR<\/button><\/a>\n        <\/div>\n    <\/div>\n    <style type=\"text\/css\">\n        #ctaa2a370c6f5ba8246951063f63ed06fdf{\n\t    background-image: url('https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/06\/Ebook_Entrenos_dieta_D.jpg');\t\n    \t}\n        .cta {\n            height:295px;\n            background-size: contain;\n            background-repeat: no-repeat;\n            background-position: right;\n            margin: 15px 0 25px;\n        }\n        .cta .content {\n            width: 60%;\n            height: auto;\n            padding: 30px;\n            word-wrap: break-word;\n        }\n        .cta .content .title{\n           font-size: 35px;\n            font-weight: 700;\n            color: white;\n            margin-bottom: 0;\n            font-family: 'Bebas Neue', sans-serif;\n            line-height: 1;\n\n        }\n        .cta .content .subtitle{\n            font-size: 18px;\n            font-weight: 500;\n            color: white;\n            margin-bottom: 0;\n            font-family: 'Cairo', sans-serif;\n            line-height: 1.2;\n            margin-top: 20px;\n        }\n\n        .cta .content a{\n            background-color: transparent;\n            padding: 0;\n        }\n        .cta .content button{\n            margin-top:20px;\n            background-color: #E2221F;\n            width: auto;\n            border-radius: 8px;\n            font-size: 13px;\n            text-transform: uppercase;\n            padding: 7px 12px!important;\n        }\n\n        @media only screen and (max-width: 600px) {\n            #ctaa2a370c6f5ba8246951063f63ed06fdf {\n            \tbackground-image: url('https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/06\/Ebook_Entrenos_dieta_M.jpg');\t\n    \t    }\n            .cta {\n                height: 500px;\n                background-size: cover;\n                background-repeat: no-repeat;\n            }\n            .cta .content {\n                width: 100%;\n                height: auto;\n            }\n            .cta .content button{\n                max-width: 437px;\n                margin-top: 20px;\n            }\n        }\n    <\/style>\n","protected":false},"excerpt":{"rendered":"<p>Las fiestas suelen ser una \u00e9poca de excesos, descanso y pausas en nuestra rutina de ejercicio. Volver a la actividad f\u00edsica despu\u00e9s de este periodo puede parecer todo un reto, pero con un enfoque adecuado, puedes retomar el ritmo sin sentirte abrumado. Hoy en el blog de FITFIU, vamos a hablar sobre algunas rutinas f\u00e1ciles de entrenamiento para reactivarlo de manera efectiva y sin riesgos. Empieza con ejercicios de movilidad&#8230;<\/p>\n","protected":false},"author":9,"featured_media":8079,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16,369,394],"tags":[7,14,17,15],"class_list":["post-8078","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio","category-entrenamientos","category-muevete","tag-cardio","tag-ejercicios","tag-ejercicios-cardio","tag-entrenamiento"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Rutinas f\u00e1ciles de entrenamiento - FITFIU Fitness<\/title>\n<meta name=\"description\" content=\"Vuelve al ejercicio con estas rutinas f\u00e1ciles de entrenamiento, para alcanzar, de nuevo, tu mejor versi\u00f3n. \u00a1Desc\u00fabrelas!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/rutinas-faciles-de-entrenamiento\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Rutinas f\u00e1ciles de entrenamiento - 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