{"id":1243,"date":"2020-04-03T15:00:00","date_gmt":"2020-04-03T15:00:00","guid":{"rendered":"https:\/\/blog.therapycord.mx\/?p=1243"},"modified":"2020-04-22T13:52:15","modified_gmt":"2020-04-22T13:52:15","slug":"rutinas-ejercicio-durante-cuarentena","status":"publish","type":"post","link":"https:\/\/sandbox.cliento.mx\/therapycord\/rutinas-ejercicio-durante-cuarentena\/","title":{"rendered":"\u00a1Mu\u00e9vete durante la cuarentena! Rutinas de ejercicio para cada persona"},"content":{"rendered":"\n<p>Debido\na la cuarentena por el <strong>coronavirus COVID-19<\/strong> se ha reducido la cantidad\nde actividades cotidianas, entre ellas el ejercicio. Y con la falta de\nmovilidad existe el riesgo de que las personas caigan en el sedentarismo y\nsufran sus consecuencias. <\/p>\n\n\n\n<!--more-->\n\n\n\n<p>Para sobrellevar esta etapa de la mejor forma, los <a href=\"https:\/\/www.therapycord.mx\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (abre en una nueva pesta\u00f1a)\">fisioterapeutas deportivos en M\u00e9xico<\/a> recomiendan dedicar de 10 a 20 minutos de ejercicio al d\u00eda, a modo de prevenir <strong>rigidez articular, p\u00e9rdida de fuerza muscular y problemas circulatorios <\/strong>asociados con la falta de movilidad.<\/p>\n\n\n\n<p>Adem\u00e1s, durante esta pandemia el ejercicio desempe\u00f1a un papel primordial ya que realizar actividad f\u00edsica de intensidad media <strong>fortalece el sistema inmunitario<\/strong>, lo que ayuda a combatir en mejores condiciones una posible infecci\u00f3n por COVID-19.<\/p>\n\n\n\n<p>Por\nello, en <strong>TherapyCord<\/strong> te queremos compartir algunas rutinas que puedes\nponer en pr\u00e1ctica en casa, seg\u00fan tu nivel de actividad f\u00edsica.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><em>Personas con poca\nactividad f\u00edsica<\/em><\/strong><strong><em><\/em><\/strong><\/h2>\n\n\n\n<p>En\neste grupo se incluyen personas que no est\u00e1n acostumbradas a realizar ejercicio\ny s\u00f3lo realizan actividades cotidianas (ir a trabajar, realizar labores de la\ncasa, caminar).<\/p>\n\n\n\n<p>Es\nsumamente importante que aquellos que no realizan una rutina de ejercicios comiencen\na moverse durante la cuarentena, ya que estar en casa sin realizar el\nmovimiento de desplazamiento habitual los hace m\u00e1s propensos al sedentarismo y <strong>se\nencuentran m\u00e1s expuestos a las amenazas externas.<\/strong><\/p>\n\n\n\n<p><strong>Ejercicios:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Puente sobre los hombros<\/strong>. Recostado\nboca arriba dobla las rodillas y eleva la cadera. <\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/sandbox.cliento.mx\/therapycord\/wp-content\/uploads\/2020\/04\/puente-sobre-hombros.jpg\" alt=\"\" class=\"wp-image-1246\" width=\"306\" height=\"172\" srcset=\"https:\/\/sandbox.cliento.mx\/therapycord\/wp-content\/uploads\/2020\/04\/puente-sobre-hombros.jpg 654w, https:\/\/sandbox.cliento.mx\/therapycord\/wp-content\/uploads\/2020\/04\/puente-sobre-hombros-300x169.jpg 300w\" sizes=\"auto, (max-width: 306px) 100vw, 306px\" \/><\/figure><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><em>Jumping jacks<\/em><\/strong>. De pie en tu\nlugar realiza saltos consecutivos juntando y separando las piernas y las manos.<\/li><li><strong>Fondos de tr\u00edceps<\/strong>. De espaldas,\napoya tus brazos en una silla, bajando y subiendo tu cuerpo.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/sandbox.cliento.mx\/therapycord\/wp-content\/uploads\/2020\/04\/triceps-con-silla.jpg\" alt=\"\" class=\"wp-image-1247\" width=\"270\" height=\"239\" srcset=\"https:\/\/sandbox.cliento.mx\/therapycord\/wp-content\/uploads\/2020\/04\/triceps-con-silla.jpg 1024w, https:\/\/sandbox.cliento.mx\/therapycord\/wp-content\/uploads\/2020\/04\/triceps-con-silla-300x266.jpg 300w, https:\/\/sandbox.cliento.mx\/therapycord\/wp-content\/uploads\/2020\/04\/triceps-con-silla-768x682.jpg 768w\" sizes=\"auto, (max-width: 270px) 100vw, 270px\" \/><\/figure><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Sentadillas<\/strong>. De pie dobla tus\nrodillas en un \u00e1ngulo de 90\u00ba manteniendo tu espalda recta.<\/li><li><strong>Correr en tu lugar<\/strong>. Eleva tus\nrodillas por arriba de tu cadera.<\/li><li><strong><em>Push-ups<\/em> en la pared<\/strong>. Apoya tus manos contra la pared y flexiona los brazos dejando\ncaer el peso de tu cuerpo sobre ellos.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/sandbox.cliento.mx\/therapycord\/wp-content\/uploads\/2020\/04\/pushups-de-pared.jpg\" alt=\"\" class=\"wp-image-1248\" width=\"226\" height=\"336\" srcset=\"https:\/\/sandbox.cliento.mx\/therapycord\/wp-content\/uploads\/2020\/04\/pushups-de-pared.jpg 344w, https:\/\/sandbox.cliento.mx\/therapycord\/wp-content\/uploads\/2020\/04\/pushups-de-pared-202x300.jpg 202w\" sizes=\"auto, (max-width: 226px) 100vw, 226px\" \/><\/figure><\/div>\n\n\n\n<p><strong><span style=\"text-decoration: underline;\">Mec\u00e1nica<\/span><\/strong>. Realiza 12 veces cada ejercicio y descansa 10 segundos entre cada uno. Repite el circuito 3 veces. Puedes aumentar o disminuir la intensidad variando la velocidad o el tiempo de descanso.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><em>Personas con actividad\nf\u00edsica media<\/em><\/strong><\/h2>\n\n\n\n<p>Aqu\u00ed\npueden situarse personas que realizan <strong>ejercicio moderado de 2 a 3 veces a la\nsemana <\/strong>adem\u00e1s de sus actividades cotidianas. Los que pertenecen a este\ngrupo tienen a su favor la constancia que ya ten\u00edan para mantenerse activos, es\nmuy importante que durante esta \u00e9poca no la pierdan.<\/p>\n\n\n\n<p><strong>Ejercicios:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Sentadillas<\/strong>. De pie dobla tus\nrodillas en un \u00e1ngulo de 90\u00ba manteniendo tu espalda recta.<\/li><li><strong><em>Lunges<\/em> laterales<\/strong>. Abre tus piernas y extiende una de ellas mientras flexionas la\notra 90\u00ba para apoyar tu peso sobre esta.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/sandbox.cliento.mx\/therapycord\/wp-content\/uploads\/2020\/04\/lunges-laterales-1-1024x652.jpg\" alt=\"\" class=\"wp-image-1259\" width=\"462\" height=\"294\" srcset=\"https:\/\/sandbox.cliento.mx\/therapycord\/wp-content\/uploads\/2020\/04\/lunges-laterales-1-1024x652.jpg 1024w, https:\/\/sandbox.cliento.mx\/therapycord\/wp-content\/uploads\/2020\/04\/lunges-laterales-1-300x191.jpg 300w, https:\/\/sandbox.cliento.mx\/therapycord\/wp-content\/uploads\/2020\/04\/lunges-laterales-1-768x489.jpg 768w, https:\/\/sandbox.cliento.mx\/therapycord\/wp-content\/uploads\/2020\/04\/lunges-laterales-1.jpg 1280w\" sizes=\"auto, (max-width: 462px) 100vw, 462px\" \/><\/figure><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Fondos de tr\u00edceps<\/strong>. De espaldas,\napoya tus brazos en una silla, bajando y subiendo tu cuerpo.<\/li><li><strong><em>Push-ups<\/em> sobre rodillas<\/strong>. Recostado boca abajo, eleva tu cuerpo flexionando los brazos\napoyando tus rodillas en el piso.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/sandbox.cliento.mx\/therapycord\/wp-content\/uploads\/2020\/04\/push-ups-de-rodillas-1024x576.jpg\" alt=\"\" class=\"wp-image-1250\" width=\"379\" height=\"213\" srcset=\"https:\/\/sandbox.cliento.mx\/therapycord\/wp-content\/uploads\/2020\/04\/push-ups-de-rodillas-1024x576.jpg 1024w, https:\/\/sandbox.cliento.mx\/therapycord\/wp-content\/uploads\/2020\/04\/push-ups-de-rodillas-300x169.jpg 300w, https:\/\/sandbox.cliento.mx\/therapycord\/wp-content\/uploads\/2020\/04\/push-ups-de-rodillas-768x432.jpg 768w, https:\/\/sandbox.cliento.mx\/therapycord\/wp-content\/uploads\/2020\/04\/push-ups-de-rodillas.jpg 1280w\" sizes=\"auto, (max-width: 379px) 100vw, 379px\" \/><\/figure><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Correr en tu lugar<\/strong>. Eleva tus\nrodillas por arriba de tu cadera.<\/li><li><strong>Elevaci\u00f3n de piernas y brazos<\/strong>. En\ncuatro puntos eleva el brazo y la pierna contrarias.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/sandbox.cliento.mx\/therapycord\/wp-content\/uploads\/2020\/04\/elevacion-pierna-brazo-1-1024x472.jpg\" alt=\"\" class=\"wp-image-1260\" width=\"365\" height=\"168\" srcset=\"https:\/\/sandbox.cliento.mx\/therapycord\/wp-content\/uploads\/2020\/04\/elevacion-pierna-brazo-1-1024x472.jpg 1024w, https:\/\/sandbox.cliento.mx\/therapycord\/wp-content\/uploads\/2020\/04\/elevacion-pierna-brazo-1-300x138.jpg 300w, https:\/\/sandbox.cliento.mx\/therapycord\/wp-content\/uploads\/2020\/04\/elevacion-pierna-brazo-1-768x354.jpg 768w, https:\/\/sandbox.cliento.mx\/therapycord\/wp-content\/uploads\/2020\/04\/elevacion-pierna-brazo-1.jpg 1476w\" sizes=\"auto, (max-width: 365px) 100vw, 365px\" \/><\/figure><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><em>Jumping jacks<\/em><\/strong>. De pie en tu lugar realiza saltos consecutivos juntando y separando las piernas y las manos.<\/li><li><strong>Plancha lateral<\/strong>. Recu\u00e9state de lado y ap\u00f3yate sobre tu brazo elevando la cadera y manteniendo esta posici\u00f3n.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/sandbox.cliento.mx\/therapycord\/wp-content\/uploads\/2020\/04\/plancha-lateral-1.jpg\" alt=\"\" class=\"wp-image-1261\" width=\"374\" height=\"233\" srcset=\"https:\/\/sandbox.cliento.mx\/therapycord\/wp-content\/uploads\/2020\/04\/plancha-lateral-1.jpg 450w, https:\/\/sandbox.cliento.mx\/therapycord\/wp-content\/uploads\/2020\/04\/plancha-lateral-1-300x187.jpg 300w\" sizes=\"auto, (max-width: 374px) 100vw, 374px\" \/><\/figure><\/div>\n\n\n\n<p><strong><span style=\"text-decoration: underline;\">Mec\u00e1nica<\/span>.<\/strong> Realiza 12 veces cada ejercicio (en el caso de la plancha mant\u00e9n la posici\u00f3n por 20 segundos) y descansa 15 segundos entre cada uno. Repite el circuito 3 veces. Puedes aumentar o disminuir la intensidad variando la velocidad o el tiempo de descanso.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><em>Personas con actividad\nf\u00edsica alta<\/em><\/strong><\/h2>\n\n\n\n<p>En\nesta categor\u00eda entran las personas que realizan <strong>sesiones de ejercicio de 3 a\n5 veces a la semana <\/strong>de forma constante. La preocupaci\u00f3n de este grupo puede\nser perder su condici\u00f3n f\u00edsica durante la cuarentena.<\/p>\n\n\n\n<p>Aunque\nes posible que las personas que practicaban cardio intenso \u2013como los corredores\no ciclistas\u2013 no puedan mantener el mismo nivel en esta etapa, una vez finalizado\nel confinamiento les ser\u00e1 m\u00e1s f\u00e1cil recuperar condici\u00f3n. En tanto, quienes realizaban\nejercicios de fuerza y resistencia muscular no tendr\u00e1n tantas repercusiones.<\/p>\n\n\n\n<p><strong>Ejercicios:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Sentadillas<\/strong>. De pie dobla tus\nrodillas en un \u00e1ngulo de 90\u00ba manteniendo tu espalda recta.<\/li><li><strong>Plancha con elevaci\u00f3n de pierna<\/strong>.\nApoyado sobre tus brazos y la punta de tus pies, levanta una pierna y luego\notra.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/sandbox.cliento.mx\/therapycord\/wp-content\/uploads\/2020\/04\/plancha-con-elevacion.jpg\" alt=\"\" class=\"wp-image-1253\" width=\"323\" height=\"216\" srcset=\"https:\/\/sandbox.cliento.mx\/therapycord\/wp-content\/uploads\/2020\/04\/plancha-con-elevacion.jpg 530w, https:\/\/sandbox.cliento.mx\/therapycord\/wp-content\/uploads\/2020\/04\/plancha-con-elevacion-300x200.jpg 300w\" sizes=\"auto, (max-width: 323px) 100vw, 323px\" \/><\/figure><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><em>Jumping jacks<\/em><\/strong>. De pie en tu\nlugar realiza saltos consecutivos juntando y separando las piernas y las manos.<\/li><li><strong>Fondos de tr\u00edceps<\/strong>. De espaldas,\napoya tus brazos en una silla, bajando y subiendo tu cuerpo.<\/li><li><strong><em>Lunges<\/em> alternados<\/strong>. De pie extiende una pierna al frente y flexi\u00f3nala 90\u00ba para\napoyar tu peso en ella, cambiando de pierna en la siguiente repetici\u00f3n.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/sandbox.cliento.mx\/therapycord\/wp-content\/uploads\/2020\/04\/lunges-alternados-1.jpg\" alt=\"\" class=\"wp-image-1256\" width=\"272\" height=\"268\"\/><\/figure><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><em>Push-ups<\/em> sobre rodillas<\/strong>. Recostado boca abajo, eleva tu cuerpo flexionando los brazos\napoyando tus rodillas en el piso.<\/li><li><strong>Rotaci\u00f3n de tronco<\/strong>. En la posici\u00f3n\nde plancha, gira tu cuerpo hacia un lado elevando uno de tus brazos y alterna\nel movimiento con cada brazo.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/sandbox.cliento.mx\/therapycord\/wp-content\/uploads\/2020\/04\/rotacion-de-tronco-1024x768.jpg\" alt=\"\" class=\"wp-image-1255\" width=\"333\" height=\"250\" srcset=\"https:\/\/sandbox.cliento.mx\/therapycord\/wp-content\/uploads\/2020\/04\/rotacion-de-tronco-1024x768.jpg 1024w, https:\/\/sandbox.cliento.mx\/therapycord\/wp-content\/uploads\/2020\/04\/rotacion-de-tronco-300x225.jpg 300w, https:\/\/sandbox.cliento.mx\/therapycord\/wp-content\/uploads\/2020\/04\/rotacion-de-tronco-768x576.jpg 768w, https:\/\/sandbox.cliento.mx\/therapycord\/wp-content\/uploads\/2020\/04\/rotacion-de-tronco.jpg 1200w\" sizes=\"auto, (max-width: 333px) 100vw, 333px\" \/><\/figure><\/div>\n\n\n\n<p><strong><span style=\"text-decoration: underline;\">Mec\u00e1nica<\/span>.<\/strong> Realiza 15 veces cada ejercicio y descansa 10 segundos entre cada uno. Repite el circuito 3 veces. Puedes aumentar o disminuir la intensidad variando la velocidad o el tiempo de descanso.<\/p>\n\n\n\n<p>En <strong>TherapyCord<\/strong> queremos que durante esta cuarentena te mantengas activo y saludable para que tus m\u00fasculos se encuentren en optimas condiciones. Y recuerda que <strong>en nuestro consultorio en Hospital \u00c1ngeles M\u00e9xico<\/strong> ser\u00e1s atendido por <a href=\"https:\/\/www.therapycord.mx\/nuestras-terapias\/fisioterapeuta-deportivo-en-ciudad-de-mexico\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (abre en una nueva pesta\u00f1a)\">fisioterapeutas deportivos<\/a> certificados, y tambi\u00e9n podemos referirte al \u00e1rea de enfermedades respiratorias y atenci\u00f3n hospitalaria en caso de una emergencia.<\/p>\n\n\n\n<p style=\"text-align: center;\"><a class=\"cta_button\" href=\"https:\/\/www.therapycord.mx\/agenda-cita\" target=\"_blank\" rel=\"noopener noreferrer\">Agenda una cita en TherapyCord &gt;<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Que esta cuarentena no te haga caer en el sedentarismo y sus consecuencias, pues estar confinado en casa no es pretexto para no moverse. Checa estas rutinas.<\/p>\n","protected":false},"author":1,"featured_media":1267,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[13,27,25,26],"class_list":["post-1243","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salud-y-bienestar","tag-covid-19","tag-cuarentena","tag-ejercicio","tag-entrenamiento"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u00a1Mu\u00e9vete durante la cuarentena! Rutinas de ejercicio para cada persona - Blog | Therapycord<\/title>\n<meta name=\"description\" content=\"Blog | Therapycord\" \/>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00a1Mu\u00e9vete durante la cuarentena! 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