Rutina de Tabata per a Millorar la Resistència i la Força

Enllaç de la cançó Tabata: [ https://www.youtube.com/watch?v=qXShXyh9qiY ]

Objectiu: Millorar la resistència cardiovascular i la força muscular.

Instruccions: Realitza cada exercici durant 20 segons a alta intensitat, seguit d'un descans de 10 segons.

Exercicis:

Jumping Jacks

Musculatura implicada: Cames, braços i cardiovascular.

Material: Cap.

https://s2.abcstatics.com/media/bienestar/2020/04/08/jumping-jack-2-k8hE--510x349@abc.jpeg

Sentadilles amb Peses

Musculatura implicada: Cames, glutis.

Material: Peses o ampolles d'aigua plenes.

https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcROBZzYAdh8uXlTYrXPzK-MhdVfSHXAlBO5mA&usqp=CAU

Flexions de pit

Musculatura implicada: Pit, espatlles, tríceps.

Material: Cap.

https://www.exerciciterapeutic.cat/media/cache/exercise_375/uploads/exercise/flexiones-de-brazos-init-pos-
8882.png

Burpees amb Corda de Saltar

Musculatura implicada: Cos complet.

Material: Corda de saltar.

(no he trovat)

Plancha amb Genolls al Pit

Musculatura implicada: Abdominals i cardiovascular.

Material: Cap.
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Camina Amb Peses a les Mans

Musculatura implicada: Cames, glutis.

Material: Peses o ampolles d'aigua plenes.

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Mountain Climbers

Musculatura implicada: Abdominals, cames.

Material: Cap.
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Flexions de Pit amb Bosu

Musculatura implicada: Pit, espatlles, tríceps.

Material: Bosu o un coixí ferm.

https://www.ejercicios.org/images/flexion-con-bosu.jpg

Marc Alberich Cerdà 4D