Series cortas en cuestas🏃🏽‍♀️🔥🧗🏽

Saludos amigos de Full Deportes.Hoy les comparto uno de los entrenamientos con mayores beneficios para los runners, series cortas en cuestas, aumentan en gran potencia la fuerza muscular, nos retan a mil, trabajamos intensamente los glúteos, gemelos, entre otras partes del cuerpo, claves para correr con mayor fuerza y eficiencia. Para realizar este entrenamiento fuimos a un lugar amplio con una zona de cuestas que ya desde hace dias mi esposo y yo habíamos visualizados, salimos de casa alrededor de un cuarto para las 5 de la tarde, buena hora, habia un poco de sol, pero rapidamente bajo la intensidad del calor, desde casa hasta el lugar visualizado para las cuestas nos fuimos trotando suave hasta calentar aproximadamente 2Km. Luego programamos el reloj para las series en este caso realizamos 10 series de 200 mts, con unas recuperación de 1:30 minutos.

Greetings, friends of Full Deportes. Today I'm sharing one of the most beneficial workouts for runners: short hill sprints. These greatly increase muscle strength, challenge us to the max, and intensely work the glutes, calves, and other parts of the body that are key to running with greater strength and efficiency. To do this workout, we went to a large area with hills that my husband and I had been eyeing for days. We left the house around a quarter to five in the afternoon, which was a good time. There was a little sun, but the heat quickly subsided. We jogged gently from home to the hills, warming up for about 2 km. Then we set the clock for the series. In this case, we did 10 series of 200 metres, with a recovery time of 1:30 minutes.

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Comence con la primera serie y ese corazón y fatiga a mil, se sentia el esfuerzo, para poder hacerlo de forma correcta mantuve una zancada corta, mirada al frente, realizando este tipo de entrenamiento mejoramos mucho la postura, fortalecemos la mente, ya que debemos tolerar el esfuerzo y no rendirnos antes de tiempo, asi lo hagamos mas lento, pero debemos culminar la serie, a pesar de que es un entrenamiento corto, vale por mil kilometros jejeje. Cuando iba por la mitad del las series me sentia satisfecha, ya que habia logrado ya la mitad del entrenamiento, claro cuando ya me faltaban dos me provocaba abortar pero me dije no hay que culminar porque sino lo hago me voy a asentir peor por experiencia.

I started with the first set and my heart was racing and I was exhausted. I could feel the effort, but to do it correctly I kept my stride short and looked straight ahead. This type of training greatly improves posture and strengthens the mind, as we have to tolerate the effort and not give up prematurely. so even if we slow down, we must finish the set. Even though it's a short workout, it's worth a thousand kilometres, ha ha ha. When I was halfway through the sets, I felt satisfied, as I had already completed half of the workout. Of course, when I had two left, I felt like giving up, but I told myself I had to finish because, from experience, if I didn't, I would feel worse.

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AL culminar las diez series, vino la fase de enfriamiento, entre caminar y trote suave para recuperar, muy importante diversificar los entrenamientos, ya que de esta forma avanzamos, y mitigamos lesiones. Revisando el reporte de mi frecuencia cardiaca me doy cuenta que aun tenia mucho por dar, pero si que necesito mas potencia, por lo que debo trabajar mas la fuerza. Un entrenamiento con muchos beneficios he tenido en esta sesion.

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After completing the ten sets, it was time for the cool-down phase, which consisted of walking and light jogging to recover. It is very important to diversify your training, as this helps you progress and reduces the risk of injury. Looking at my heart rate report, I realise that I still had a lot to give, but I need more power, so I need to work on my strength. This session has been a very beneficial workout.

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Activity in Strava

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Todo el contenido es de mi autoría y las imágenes son de mi propiedad
Fotos fueron tomadas con mi HONOR X6a Plus
Separador editado en Canva
Traducido con Deepl

All content is my own and the images are my property.
Photos were taken with my HONOR X6a Plus
Translated with Deepl
Publisher edited in the application Canva

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