✅ Rutina y dieta de Miss Carriejune

• Peso: 61 kg
• Altura: 1.62 metros

Entrenamiento de Carriejune

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Carriejune Bowlby es conocida por su cuerpo de cuerpotonificado y en forma. Ella sigue un entrenamiento integral. La rutina que combina ejercicios cardiovasculares, entrenamiento de fuerza y entrenamientos específicos para lograr y mantener su físico. Esta es un ejemplo de rutina de Carriejune donde se enfoca especialmente en las piernas:

Día 1: Entrenamiento de fuerza de cuerpo completo

• Sentadillas: 3 series de 10 repeticiones
• Estocadas: 3 series de 10 repeticiones con cada pierna.
• Press de banca con mancuernas: 3 series de 10 repeticiones
• Pulldowns laterales: 3 series de 10 repeticiones
• Press de hombros: 3 series de 10 repeticiones
• Giros rusos: 3 series de 12 repeticiones en cada lado
• Plancha: Mantenga durante 30 segundos a 1 minuto

Día 2: Cardio y Core

• HIIT Cardio: 20 minutos (alterne entre ráfagas de alta intensidad, como carreras de velocidad, y períodos de recuperación activa, como trotar o caminar)
• Abdominales bicicleta: 3 series de 15 repeticiones en cada lado
• Escaladores de montaña: 3 series de 12 repeticiones en cada lado
• Patadas aleteo: 3 series de 20 repeticiones
• Planchas laterales: manténgalas así durante 30 segundos a 1 minuto en cada lado

Día 3: Enfoque en la parte inferior del cuerpo

• Peso muerto: 3 series de 8 repeticiones
• Sentadillas divididas búlgaras: 3 series de 10 repeticiones con cada pierna
• Puentes de glúteos: 3 series de 12 repeticiones
• Step-ups: 3 series de 10 repeticiones con cada pierna
• Elevaciones de pantorrillas: 3 series de 12 repeticiones

Día 4: Descanso y Recuperación

Este día se lo toma de descanso total para recuperarse.

Día 5: Entrenamiento de fuerza de la parte superior del cuerpo

• Flexiones: 3 series de 10 repeticiones
• Remo con mancuernas: 3 series de 10 repeticiones, cada brazo
• Press de hombros con mancuernas: 3 series de 10 repeticiones
• Fondos de tríceps: 3 series de 12 repeticiones
• Curl de bíceps: 3 series de 10 repeticiones
• Golpecitos en los hombros en plancha: 3 series de 12 repeticiones en cada lado
• Giros rusos: 3 series de 12 repeticiones en cada lado

Día 6: Cardio y Abdominales

• Cardio en estado estable: 30 minutos de cardio de intensidad moderada (por ejemplo, trotar, andar en bicicleta, nadar)
• Abdominales crunches: 3 series de 15 repeticiones
• Abdominales inversos: 3 series de 12 repeticiones
• Elevaciones de piernas: 3 series de 12 repeticiones
• Fondos de cadera con plancha lateral: 3 series de 12 repeticiones en cada lado

Día 7: Descanso y Recuperación

Este día se lo toma de descanso total para recuperarse.

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Dieta de Carriejune

Sigue un régimen alimenticio estricto y disciplinado con el fin de mantener su cuerpo tonificado, centrándose en una nutrición óptima que respalde tanto la pérdida de peso como la definición muscular. Ella supervisa meticulosamente su ingesta calórica para crear un déficit que favorezca la pérdida de grasa y colabora con profesionales de la nutrición para determinar el rango ideal de calorías según su composición corporal, nivel de actividad y metas. Todo sobre cursos infotep

 

 

 

Su dieta se caracteriza por consumir ligeramente menos calorías de las necesarias para mantener su peso actual, manteniendo una proporción equilibrada de macronutrientes. Da prioridad a las proteínas magras obtenidas de fuentes como pollo, pavo, pescado y tofu para preservar y desarrollar sus músculos. Los carbohidratos complejos, como quinua, batatas y arroz integral, proporcionan energía sostenida durante sus sesiones de entrenamiento, mientras que las grasas saludables de aguacate, nueces y aceite de oliva se incorporan en cantidades moderadas.

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Carriejune elige consumir comidas más pequeñas y frecuentes a lo largo del día para mantener activo su metabolismo y controlar el hambre. Planifica estratégicamente sus comidas alrededor de sus sesiones de entrenamiento para optimizar los niveles de energía y facilitar la recuperación muscular. Destaca la importancia de la nutrición antes y después del entrenamiento, centrándose en proteínas y carbohidratos para potenciar el ejercicio y respaldar la reparación muscular.

 

 

• Desayuno: Tortilla de claras de huevo con espinacas y tomates cortados en cubitos, 1 rebanada de tostada integral, 1 taza de bayas mixtas
• Comida: Pechuga de pollo a la parrilla, Brócoli y coliflor al vapor, ½ taza de quinua
• Merienda: Ensalada verde mixta con camarones a la parrilla, Pepino, tomates cherry y almendras laminadas, Aderezo de vinagreta balsámica (con moderación)
• Pre-entrenamiento: Batido de proteínas con leche de almendras y plátano
• Post-entrenamiento: HW, Salmón a la parrilla, Espárragos al vapor, ½ taza de arroz integral
• Cena: pechuga de pavo, Judías verdes al vapor, Gajos de camote
• Pre-cama: Yogur griego con almendras y frutos rojos en rodajas

(function ($) { var $self = $('.adace-loader-67483d8620cff'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483d8620cff = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483d8620cbf%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d8620cff(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d8620cff(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







(function ($) { var $self = $('.adace-loader-67483d8620dcb'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483d8620dcb = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483d8620d6f%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d8620dcb(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d8620dcb(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







(function ($) { var $self = $('.adace-loader-67483d8620eaa'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483d8620eaa = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483d8620e55%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d8620eaa(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d8620eaa(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->