{"id":9493,"date":"2022-02-22T08:15:43","date_gmt":"2022-02-22T06:15:43","guid":{"rendered":"https:\/\/www.decimas.com\/blog?p=9493"},"modified":"2023-09-28T17:04:53","modified_gmt":"2023-09-28T15:04:53","slug":"rutina-poner-forma-40-2","status":"publish","type":"post","link":"https:\/\/www.decimas.com\/blog\/es\/rutina-poner-forma-40-2\/","title":{"rendered":"Rutina para ponerse en forma a los 40"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"9493\" class=\"elementor elementor-9493\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-16bd2108 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"16bd2108\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5308294e\" data-id=\"5308294e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6daf2e8b elementor-widget elementor-widget-text-editor\" data-id=\"6daf2e8b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>La edad es uno de los aspectos principales que debemos tener en cuenta a la hora de realizar ejercicio. Independientemente de si estamos acostumbrados o no a hacer deporte, el cuerpo necesita que nos adaptemos a sus capacidades en cada fase de la vida. Estar en forma beneficia al estado de \u00e1nimo y a la salud, as\u00ed que <strong>nunca es tarde para empezar el gimnasio<\/strong>; solo hay que hacerlo de la forma adecuada.<\/p><p>Ponerse en forma a los 40 es m\u00e1s sencillo de lo que parece. Si tienes ganas de hacerlo, fuerza de voluntad y una buena planificaci\u00f3n, comenzar\u00e1s a ver los resultados en poco tiempo. \u00bfTe animas con nuestra rutina?<\/p><h2>1. Sesi\u00f3n de <em>cardio<\/em><\/h2><p>El ejercicio cardiovascular es especialmente bueno a partir de los 40 a\u00f1os, ya que ayuda a <strong>controlar la presi\u00f3n arterial<\/strong>, <strong>fortalecer el coraz\u00f3n<\/strong> <strong>y mejorar la capacidad pulmonar<\/strong>. Adem\u00e1s, contribuye a la p\u00e9rdida de peso.<\/p><h4><strong><a href=\"https:\/\/www.decimas.com\/es-es\/ba-ador-casual-polinesia-ba-ador-basico-mon-hombre-6421142800.html?color=1118\" target=\"_blank\" rel=\"noopener\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-9494 size-medium\" src=\"https:\/\/assets-decimas-2.s3.amazonaws.com\/uploads\/2022\/02\/banador-basico-250x376.jpg\" alt=\"Ba\u00f1ador b\u00e1sico Polinesia para hombre\" width=\"199\" height=\"300\" srcset=\"https:\/\/images.decimas.com\/uploads\/2022\/02\/banador-basico.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=376&amp;ixlib=php-3.3.0&amp;w=250 250w, https:\/\/images.decimas.com\/uploads\/2022\/02\/banador-basico.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=180&amp;ixlib=php-3.3.0&amp;w=120 120w, https:\/\/images.decimas.com\/uploads\/2022\/02\/banador-basico.jpg?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=366 366w\" sizes=\"(max-width: 199px) 100vw, 199px\" \/><\/a><\/strong><\/h4><p>Para evitar que las articulaciones sufran m\u00e1s de la cuenta, la nataci\u00f3n es uno de los mejores deportes para hacer <em>cardio<\/em>. Elige la <u><a href=\"https:\/\/www.decimas.com\/es-es\/natacion-deportes\" target=\"_blank\" rel=\"noopener\">equipaci\u00f3n para nadar<\/a><\/u> que m\u00e1s te guste y l\u00e1nzate a la piscina durante 40 minutos, 3 d\u00edas a la semana. Tus m\u00fasculos notar\u00e1n la diferencia y t\u00fa pasar\u00e1s un rato muy agradable.<\/p><h2>2. Entrenamiento de fuerza<\/h2><p>Con la ayuda de pesas o aprovechando el propio peso corporal, los ejercicios de fuerza <strong>tonifican los m\u00fasculos<\/strong>, <strong>mejoran la salud de los huesos<\/strong> <strong>y protegen las articulaciones<\/strong>. Esta actividad tambi\u00e9n aumenta el metabolismo basal, por lo que es una gran ayuda si se quiere adelgazar.<\/p><h4><a href=\"https:\/\/www.decimas.com\/es-es\/top-training-adidas-mujer-adi7220183.html?color=1910\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" class=\"aligncenter wp-image-9500 size-medium\" src=\"https:\/\/assets-decimas-2.s3.amazonaws.com\/uploads\/2022\/02\/top-training-250x376.jpg\" alt=\"Top de entrenamiento adidas para mujer\" width=\"199\" height=\"300\" srcset=\"https:\/\/images.decimas.com\/uploads\/2022\/02\/top-training.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=376&amp;ixlib=php-3.3.0&amp;w=250 250w, https:\/\/images.decimas.com\/uploads\/2022\/02\/top-training.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=180&amp;ixlib=php-3.3.0&amp;w=120 120w, https:\/\/images.decimas.com\/uploads\/2022\/02\/top-training.jpg?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=366 366w\" sizes=\"(max-width: 199px) 100vw, 199px\" \/><\/a><\/h4><p>Ponte<a href=\"https:\/\/www.decimas.com\/es-es\/fitness-deportes\"> <u>ropa de <em>fitness<\/em><\/u> <\/a>c\u00f3moda que te d\u00e9 libertad de movimientos para practicar esta rutina de ejercicios 3 veces a la semana:<\/p><ul><li><strong>Plancha abdominal<\/strong> para trabajar los m\u00fasculos que nos ayudan a llevar una posici\u00f3n erguida correcta:<ul><li>Coloca las manos en el suelo a la altura de los hombros.<\/li><li>Ponte recto, prestando atenci\u00f3n para que la espalda no se curve y que el cuello est\u00e1 en posici\u00f3n neutral.<\/li><li>Apoya las puntas de los pies en el suelo, separadas al ancho de la cadera.<\/li><li>Activa los m\u00fasculos del <em>core <\/em>y mant\u00e9n la posici\u00f3n durante 1<\/li><\/ul><\/li><\/ul><ul><li><strong><em>Burpees<\/em><\/strong> para los grandes m\u00fasculos:<ul><li>Apoya las manos en el suelo, mant\u00e9n la cabeza recta y col\u00f3cate en cuclillas.<\/li><li>De un salto, ponte en posici\u00f3n de plancha.<\/li><li>Haz una flexi\u00f3n de brazos.<\/li><li>Da un salto hacia adelante y ponte de pie.<\/li><li>Salta con los brazos hacia arriba.<\/li><\/ul><\/li><\/ul><ul><li><strong>Sentadillas<\/strong> para tonificar los gl\u00fateos y los muslos:<ul><li>Ponte de pie con las piernas separadas un poco m\u00e1s que la anchura de los hombros.<\/li><li>Lleva la cadera hacia atr\u00e1s, como si fueras a sentarte.<\/li><li>Desciende hasta la altura de las rodillas.<\/li><li>Vuelve a la posici\u00f3n inicial.<\/li><\/ul><\/li><\/ul><h2>3. Trabajo de elasticidad y equilibrio<\/h2><p>Yoga y pilates son dos disciplinas muy completas que, adem\u00e1s de <strong>fomentar la elasticidad<\/strong> <strong>y potenciar el equilibrio<\/strong>, fortalecen los m\u00fasculos de todo el cuerpo y cuidan la salud mental. A partir de los 40, practicarlos es casi obligatorio.<\/p><h4><a href=\"https:\/\/www.decimas.com\/es-es\/camiseta-running-tenth-seamless-ts-mujer-5521102201.html?color=946\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" class=\"aligncenter wp-image-9497 size-medium\" src=\"https:\/\/assets-decimas-2.s3.amazonaws.com\/uploads\/2022\/02\/camiseta-yoga-250x376.jpg\" alt=\"Camiseta crop Tenth seamless para mujer\" width=\"199\" height=\"300\" srcset=\"https:\/\/images.decimas.com\/uploads\/2022\/02\/camiseta-yoga.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=376&amp;ixlib=php-3.3.0&amp;w=250 250w, https:\/\/images.decimas.com\/uploads\/2022\/02\/camiseta-yoga.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=180&amp;ixlib=php-3.3.0&amp;w=120 120w, https:\/\/images.decimas.com\/uploads\/2022\/02\/camiseta-yoga.jpg?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=366 366w\" sizes=\"(max-width: 199px) 100vw, 199px\" \/><\/a><\/h4><p>Una sesi\u00f3n de 60 minutos y un <u><a href=\"https:\/\/www.decimas.com\/es-es\/yoga-deportes\" target=\"_blank\" rel=\"noopener\">conjunto de yoga<\/a><\/u> de tacto suave es todo lo que necesitas para despejar la mente y conectar con tu cuerpo.<\/p><p>Si eliges yoga, practica con regularidad hasta dominar estas 4 posturas:<\/p><ul><li><strong>El camello<\/strong>, para aumentar la flexibilidad de la columna.<\/li><li><strong>El perro boca abajo<\/strong>, para mejorar la circulaci\u00f3n y fortalecer los m\u00fasculos.<\/li><li><strong>El guerrero<\/strong>, para mejorar el equilibrio y corregir la postura.<\/li><li><strong>La flor de loto<\/strong>, para meditar y tener un momento de relajaci\u00f3n.<\/li><\/ul><p>Si prefieres el pilates, comienza con estos ejercicios:<\/p><ul><li><strong><em>Roll up<\/em><\/strong>, para mejorar la elasticidad y fortalecer la columna y los abdominales.<\/li><li><strong><em>Roll back<\/em><\/strong>, para trabajar el abdomen y masajear la espalda.<\/li><li><strong>El gato<\/strong>, para relajar las v\u00e9rtebras y la zona lumbar.<\/li><\/ul><h2>Hazte un chequeo antes de ponerte en forma a los 40<\/h2><p>Ponerse en forma a los 40 es un objetivo que puedes lograr, pero al que <strong>necesitas acercarte con una evaluaci\u00f3n m\u00e9dica previa<\/strong>. Consulta con un profesional qu\u00e9 estudios son los indicados para tu edad.<\/p><p>Con los resultados se podr\u00e1 planificar una rutina que respete el volumen de entrenamiento adecuado para ti. \u00a1Ejerc\u00edtate con seguridad y consigue el cuerpo que deseas!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4fa36ccd elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"4fa36ccd\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-41186bf\" data-id=\"41186bf\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-21f54a67 elementor-widget elementor-widget-heading\" data-id=\"21f54a67\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u00daltimas novedades en deportes<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2a8f713a elementor-widget elementor-widget-get_products_by_category_id\" data-id=\"2a8f713a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"get_products_by_category_id.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t      <div class=\"swiper-container\">\n        <div class=\"swiper-wrapper\">\n                      <a href=\"https:\/\/www.decimas.com\/es-es\/zapatilla-clasicas-polinesia-zapatilla-court-snap-mujer-5526159607.html\" class=\"swiper-slide\">\n                <div class=\"product-box\">\n                  <div class=\"product-image\">\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/Z\/A\/ZAPATILLA_CL_SICAS_Polinesia_ZAPATILLA_COURT_SNAP_MUJER_5526159607-620-1_22052026121002.jpg\" \/>\n                  <\/div>\n                  <p class=\"product-name\">ZAPATILLA CL\u00c1SICAS Polinesia ZAPATILLA COURT SNAP MUJER<\/p>\n                                        <p class=\"final-price\">49.99\u20ac<\/p>\n                                      <\/div>\n              <\/a>\n                          <a href=\"https:\/\/www.decimas.com\/es-es\/zapatilla-clasicas-polinesia-zapatilla-court-snap-mujer-5526159607.html\" class=\"swiper-slide\">\n                <div class=\"product-box\">\n                  <div class=\"product-image\">\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/Z\/A\/ZAPATILLA_CL_SICAS_Polinesia_ZAPATILLA_COURT_SNAP_MUJER_5526159607-303-1_22052026120946.jpg\" \/>\n                  <\/div>\n                  <p class=\"product-name\">ZAPATILLA CL\u00c1SICAS Polinesia ZAPATILLA COURT SNAP MUJER<\/p>\n                                        <p class=\"final-price\">49.99\u20ac<\/p>\n                                      <\/div>\n              <\/a>\n                          <a href=\"https:\/\/www.decimas.com\/es-es\/zapatilla-clasicas-polinesia-zapatilla-court-snap-mujer-5526159607.html\" class=\"swiper-slide\">\n                <div class=\"product-box\">\n                  <div class=\"product-image\">\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/Z\/A\/ZAPATILLA_CL_SICAS_Polinesia_ZAPATILLA_COURT_SNAP_MUJER_5526159607-105-1_22052026120908.jpg\" \/>\n                  <\/div>\n                  <p class=\"product-name\">ZAPATILLA CL\u00c1SICAS Polinesia ZAPATILLA COURT SNAP MUJER<\/p>\n                                        <p class=\"final-price\">49.99\u20ac<\/p>\n                                      <\/div>\n              <\/a>\n                          <a href=\"https:\/\/www.decimas.com\/es-es\/zapatilla-running-tenth-zapatilla-duck-wm-mujer-5526137301.html\" class=\"swiper-slide\">\n                <div class=\"product-box\">\n                  <div class=\"product-image\">\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/Z\/A\/ZAPATILLA_RUNNING_Tenth_ZAPATILLA_DUCK_WM_MUJER_5526137301-247-1_14052026113948.jpg\" \/>\n                  <\/div>\n                  <p class=\"product-name\">ZAPATILLA RUNNING Tenth ZAPATILLA DUCK WM MUJER<\/p>\n                                        <p class=\"final-price\">32.99\u20ac<\/p>\n                                      <\/div>\n              <\/a>\n                          <a href=\"https:\/\/www.decimas.com\/es-es\/zapatilla-running-tenth-zapatilla-duck-wm-mujer-5526137301.html\" class=\"swiper-slide\">\n                <div class=\"product-box\">\n                  <div class=\"product-image\">\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/Z\/A\/ZAPATILLA_RUNNING_Tenth_ZAPATILLA_DUCK_WM_MUJER_5526137301-101-1_14052026114008.jpg\" \/>\n                  <\/div>\n                  <p class=\"product-name\">ZAPATILLA RUNNING Tenth ZAPATILLA DUCK WM MUJER<\/p>\n                                        <p class=\"final-price\">32.99\u20ac<\/p>\n                                      <\/div>\n              <\/a>\n                          <a href=\"https:\/\/www.decimas.com\/es-es\/zapatilla-running-tenth-zapatilla-duck-wm-mujer-5526137301.html\" class=\"swiper-slide\">\n                <div class=\"product-box\">\n                  <div class=\"product-image\">\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/Z\/A\/ZAPATILLA_RUNNING_Tenth_ZAPATILLA_DUCK_WM_MUJER_5526137301-407-1_14052026113856.jpg\" \/>\n                  <\/div>\n                  <p class=\"product-name\">ZAPATILLA RUNNING Tenth ZAPATILLA DUCK WM MUJER<\/p>\n                                        <p class=\"final-price\">32.99\u20ac<\/p>\n                                      <\/div>\n              <\/a>\n                          <a href=\"https:\/\/www.decimas.com\/es-es\/zapatilla-running-tenth-zapatilla-marathon-x-mujer-5526141802.html\" class=\"swiper-slide\">\n                <div class=\"product-box\">\n                  <div class=\"product-image\">\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/Z\/A\/ZAPATILLA_RUNNING_Tenth_ZAPATILLA_MARATHON_X_MUJER_5526141802-101-1_11052026184301.jpg\" \/>\n                  <\/div>\n                  <p class=\"product-name\">ZAPATILLA RUNNING Tenth ZAPATILLA MARATHON X MUJER<\/p>\n                                        <p class=\"final-price\">49.99\u20ac<\/p>\n                                      <\/div>\n              <\/a>\n                          <a href=\"https:\/\/www.decimas.com\/es-es\/chanclas-casual-polinesia-chancla-mohana-wm-mujer-5426100103.html\" class=\"swiper-slide\">\n                <div class=\"product-box\">\n                  <div class=\"product-image\">\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/C\/H\/CHANCLAS_CASUAL_Polinesia_CHANCLA_MOHANA_WM_MUJER_5426100103-200-1_05052026080537.jpg\" \/>\n                  <\/div>\n                  <p class=\"product-name\">CHANCLAS CASUAL Polinesia CHANCLA MOHANA WM MUJER<\/p>\n                                        <p class=\"final-price\">9.99\u20ac<\/p>\n                                      <\/div>\n              <\/a>\n                          <a href=\"https:\/\/www.decimas.com\/es-es\/chanclas-casual-polinesia-chancla-mohana-wm-mujer-5426100103.html\" class=\"swiper-slide\">\n                <div class=\"product-box\">\n                  <div class=\"product-image\">\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/C\/H\/CHANCLAS_CASUAL_Polinesia_CHANCLA_MOHANA_WM_MUJER_5426100103-104-1_05052026080525.jpg\" \/>\n                  <\/div>\n                  <p class=\"product-name\">CHANCLAS CASUAL Polinesia CHANCLA MOHANA WM MUJER<\/p>\n                                        <p class=\"final-price\">9.99\u20ac<\/p>\n                                      <\/div>\n              <\/a>\n                          <a href=\"https:\/\/www.decimas.com\/es-es\/zapatilla-casual-tenth-zapatilla-nimbus-wm-mujer-5526162701.html\" class=\"swiper-slide\">\n                <div class=\"product-box\">\n                  <div class=\"product-image\">\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/Z\/A\/ZAPATILLA_CASUAL_Tenth_ZAPATILLA_NIMBUS_WM_MUJER_5526162701-103-1_28042026180201.jpg\" \/>\n                  <\/div>\n                  <p class=\"product-name\">ZAPATILLA CASUAL Tenth ZAPATILLA NIMBUS WM MUJER<\/p>\n                                        <p class=\"final-price\">49.99\u20ac<\/p>\n                                      <\/div>\n              <\/a>\n                    <\/div>\n        <div class=\"swiper-pagination\"><\/div>\n        <div class=\"swiper-button-prev\"><\/div>\n        <div class=\"swiper-button-next\"><\/div>\n      <\/div>\n      <script src=\"https:\/\/www.decimas.com\/blog\/wp-content\/plugins\/elementor-products\/widgets\/..\/assets\/js\/swiper\/swiper-bundle.min.js\"><\/script>      \n      <script>\n        var swiper = new Swiper('.swiper-container', {\n          slidesPerView: 1,\n          spaceBetween: 16,\n          pagination: {\n            el: '.swiper-pagination',\n            clickable: true\n          },\n          navigation: {\n            nextEl: '.swiper-button-next',\n            prevEl: '.swiper-button-prev',\n          },\n          centerInsufficientSlides: true,\n          breakpoints: {\n            768:{\n              slidesPerView: 4,\n            },\n            1025:{\n              slidesPerView: 4,\n            }\n          }\n        });\n      <\/script>\n      \t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>La edad es uno de los aspectos principales que debemos tener en cuenta a la hora de realizar ejercicio. Independientemente de si estamos acostumbrados o no a hacer deporte, el cuerpo necesita que nos adaptemos a sus capacidades en cada fase de la vida. Estar en forma beneficia al estado de \u00e1nimo y a la [&hellip;]<\/p>\n","protected":false},"author":19,"featured_media":9505,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[299,481],"tags":[458,170,77,451,460,459],"class_list":["post-9493","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-desportos","category-formacoes","tag-abdominales","tag-fitness","tag-gym","tag-ponerse-en-forma","tag-rutina","tag-tonificar"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.6 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Rutina para ponerse en forma a los 40 | D\u00e9cimas<\/title>\n<meta name=\"description\" content=\"En D\u00e9cimas te proponemos una rutina de ejercicios para ponerte en forma a los 40. \u00a1Haz ejercicio adaptado a tu edad!\" \/>\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.decimas.com\/blog\/es\/rutina-poner-forma-40-2\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Rutina para ponerse en forma a los 40\" \/>\n<meta property=\"og:description\" content=\"En D\u00e9cimas te proponemos una rutina de ejercicios para ponerte en forma a los 40. \u00a1Haz ejercicio adaptado a tu edad!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.decimas.com\/blog\/es\/rutina-poner-forma-40-2\/\" \/>\n<meta property=\"og:site_name\" content=\"Blog D\u00e9cimas\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/m.facebook.com\/DecimasOficial\" \/>\n<meta property=\"article:published_time\" content=\"2022-02-22T06:15:43+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-09-28T15:04:53+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/images.decimas.com\/uploads\/2022\/02\/6722103900-606_6722103901-606.jpg?auto=format%2Ccompress&ixlib=php-3.3.0\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"800\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@decimasoficial\" \/>\n<meta name=\"twitter:site\" content=\"@decimasoficial\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/es\\\/rutina-poner-forma-40-2\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/es\\\/rutina-poner-forma-40-2\\\/\"},\"author\":{\"name\":\"Blog D\u00e9cimas\",\"@id\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/es\\\/\"},\"headline\":\"Rutina para ponerse en forma a los 40\",\"datePublished\":\"2022-02-22T06:15:43+00:00\",\"dateModified\":\"2023-09-28T15:04:53+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/es\\\/rutina-poner-forma-40-2\\\/\"},\"wordCount\":777,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/es\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/es\\\/rutina-poner-forma-40-2\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/images.decimas.com\\\/uploads\\\/2022\\\/02\\\/6722103900-606_6722103901-606.jpg?auto=format%2Ccompress&ixlib=php-3.3.0\",\"keywords\":[\"abdominales\",\"fitness\",\"gym\",\"ponerse en forma\",\"rutina\",\"tonificar\"],\"articleSection\":[\"Desportos\",\"Forma\u00e7\u00f5es\"],\"inLanguage\":\"es\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.decimas.com\\\/blog\\\/es\\\/rutina-poner-forma-40-2\\\/#respond\"]}]},{\"@type\":[\"WebPage\",\"ItemPage\"],\"@id\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/es\\\/rutina-poner-forma-40-2\\\/\",\"url\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/es\\\/rutina-poner-forma-40-2\\\/\",\"name\":\"Rutina para ponerse en forma a los 40 | D\u00e9cimas\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/es\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/es\\\/rutina-poner-forma-40-2\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/es\\\/rutina-poner-forma-40-2\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/images.decimas.com\\\/uploads\\\/2022\\\/02\\\/6722103900-606_6722103901-606.jpg?auto=format%2Ccompress&ixlib=php-3.3.0\",\"datePublished\":\"2022-02-22T06:15:43+00:00\",\"dateModified\":\"2023-09-28T15:04:53+00:00\",\"description\":\"En D\u00e9cimas te proponemos una rutina de ejercicios para ponerte en forma a los 40. \u00a1Haz ejercicio adaptado a tu edad!\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/es\\\/rutina-poner-forma-40-2\\\/#breadcrumb\"},\"inLanguage\":\"es\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.decimas.com\\\/blog\\\/es\\\/rutina-poner-forma-40-2\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"es\",\"@id\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/es\\\/rutina-poner-forma-40-2\\\/#primaryimage\",\"url\":\"https:\\\/\\\/images.decimas.com\\\/uploads\\\/2022\\\/02\\\/6722103900-606_6722103901-606.jpg?auto=format%2Ccompress&ixlib=php-3.3.0\",\"contentUrl\":\"https:\\\/\\\/images.decimas.com\\\/uploads\\\/2022\\\/02\\\/6722103900-606_6722103901-606.jpg?auto=format%2Ccompress&ixlib=php-3.3.0\",\"width\":1200,\"height\":800,\"caption\":\"ponerse en forma a los 40\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/es\\\/rutina-poner-forma-40-2\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/es\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Deportes\",\"item\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/es\\\/deportes\\\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Rutina para ponerse en forma a los 40\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/es\\\/#website\",\"url\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/es\\\/\",\"name\":\"Blog de fitness y moda deportiva D\u00e9cimas\",\"description\":\"Blog de fitness y moda deportiva de D\u00e9cimas\",\"publisher\":{\"@id\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/es\\\/#organization\"},\"alternateName\":\"Blog de fitness y moda deportiva D\u00e9cimas\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/es\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"es\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/es\\\/#organization\",\"name\":\"Blog de fitness y moda deportiva D\u00e9cimas\",\"alternateName\":\"Blog de fitness y moda deportiva D\u00e9cimas\",\"url\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/es\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"es\",\"@id\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/es\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/images.decimas.com\\\/uploads\\\/2019\\\/03\\\/decimaslogo.png?auto=format%2Ccompress&ixlib=php-3.3.0\",\"contentUrl\":\"https:\\\/\\\/images.decimas.com\\\/uploads\\\/2019\\\/03\\\/decimaslogo.png?auto=format%2Ccompress&ixlib=php-3.3.0\",\"width\":178,\"height\":49,\"caption\":\"Blog de fitness y moda deportiva D\u00e9cimas\"},\"image\":{\"@id\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/es\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/m.facebook.com\\\/DecimasOficial\",\"https:\\\/\\\/x.com\\\/decimasoficial\",\"https:\\\/\\\/www.instagram.com\\\/decimas_es\\\/\"]}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Rutina para ponerse en forma a los 40 | D\u00e9cimas","description":"En D\u00e9cimas te proponemos una rutina de ejercicios para ponerte en forma a los 40. \u00a1Haz ejercicio adaptado a tu edad!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.decimas.com\/blog\/es\/rutina-poner-forma-40-2\/","og_locale":"es_ES","og_type":"article","og_title":"Rutina para ponerse en forma a los 40","og_description":"En D\u00e9cimas te proponemos una rutina de ejercicios para ponerte en forma a los 40. \u00a1Haz ejercicio adaptado a tu edad!","og_url":"https:\/\/www.decimas.com\/blog\/es\/rutina-poner-forma-40-2\/","og_site_name":"Blog D\u00e9cimas","article_publisher":"https:\/\/m.facebook.com\/DecimasOficial","article_published_time":"2022-02-22T06:15:43+00:00","article_modified_time":"2023-09-28T15:04:53+00:00","og_image":[{"width":1200,"height":800,"url":"https:\/\/images.decimas.com\/uploads\/2022\/02\/6722103900-606_6722103901-606.jpg?auto=format%2Ccompress&ixlib=php-3.3.0","type":"image\/jpeg"}],"twitter_card":"summary_large_image","twitter_creator":"@decimasoficial","twitter_site":"@decimasoficial","schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.decimas.com\/blog\/es\/rutina-poner-forma-40-2\/#article","isPartOf":{"@id":"https:\/\/www.decimas.com\/blog\/es\/rutina-poner-forma-40-2\/"},"author":{"name":"Blog D\u00e9cimas","@id":"https:\/\/www.decimas.com\/blog\/es\/"},"headline":"Rutina para ponerse en forma a los 40","datePublished":"2022-02-22T06:15:43+00:00","dateModified":"2023-09-28T15:04:53+00:00","mainEntityOfPage":{"@id":"https:\/\/www.decimas.com\/blog\/es\/rutina-poner-forma-40-2\/"},"wordCount":777,"commentCount":0,"publisher":{"@id":"https:\/\/www.decimas.com\/blog\/es\/#organization"},"image":{"@id":"https:\/\/www.decimas.com\/blog\/es\/rutina-poner-forma-40-2\/#primaryimage"},"thumbnailUrl":"https:\/\/images.decimas.com\/uploads\/2022\/02\/6722103900-606_6722103901-606.jpg?auto=format%2Ccompress&ixlib=php-3.3.0","keywords":["abdominales","fitness","gym","ponerse en forma","rutina","tonificar"],"articleSection":["Desportos","Forma\u00e7\u00f5es"],"inLanguage":"es","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.decimas.com\/blog\/es\/rutina-poner-forma-40-2\/#respond"]}]},{"@type":["WebPage","ItemPage"],"@id":"https:\/\/www.decimas.com\/blog\/es\/rutina-poner-forma-40-2\/","url":"https:\/\/www.decimas.com\/blog\/es\/rutina-poner-forma-40-2\/","name":"Rutina para ponerse en forma a los 40 | D\u00e9cimas","isPartOf":{"@id":"https:\/\/www.decimas.com\/blog\/es\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.decimas.com\/blog\/es\/rutina-poner-forma-40-2\/#primaryimage"},"image":{"@id":"https:\/\/www.decimas.com\/blog\/es\/rutina-poner-forma-40-2\/#primaryimage"},"thumbnailUrl":"https:\/\/images.decimas.com\/uploads\/2022\/02\/6722103900-606_6722103901-606.jpg?auto=format%2Ccompress&ixlib=php-3.3.0","datePublished":"2022-02-22T06:15:43+00:00","dateModified":"2023-09-28T15:04:53+00:00","description":"En D\u00e9cimas te proponemos una rutina de ejercicios para ponerte en forma a los 40. \u00a1Haz ejercicio adaptado a tu edad!","breadcrumb":{"@id":"https:\/\/www.decimas.com\/blog\/es\/rutina-poner-forma-40-2\/#breadcrumb"},"inLanguage":"es","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.decimas.com\/blog\/es\/rutina-poner-forma-40-2\/"]}]},{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/www.decimas.com\/blog\/es\/rutina-poner-forma-40-2\/#primaryimage","url":"https:\/\/images.decimas.com\/uploads\/2022\/02\/6722103900-606_6722103901-606.jpg?auto=format%2Ccompress&ixlib=php-3.3.0","contentUrl":"https:\/\/images.decimas.com\/uploads\/2022\/02\/6722103900-606_6722103901-606.jpg?auto=format%2Ccompress&ixlib=php-3.3.0","width":1200,"height":800,"caption":"ponerse en forma a los 40"},{"@type":"BreadcrumbList","@id":"https:\/\/www.decimas.com\/blog\/es\/rutina-poner-forma-40-2\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/www.decimas.com\/blog\/es\/"},{"@type":"ListItem","position":2,"name":"Deportes","item":"https:\/\/www.decimas.com\/blog\/es\/deportes\/"},{"@type":"ListItem","position":3,"name":"Rutina para ponerse en forma a los 40"}]},{"@type":"WebSite","@id":"https:\/\/www.decimas.com\/blog\/es\/#website","url":"https:\/\/www.decimas.com\/blog\/es\/","name":"Blog de fitness y moda deportiva D\u00e9cimas","description":"Blog de fitness y moda deportiva de D\u00e9cimas","publisher":{"@id":"https:\/\/www.decimas.com\/blog\/es\/#organization"},"alternateName":"Blog de fitness y moda deportiva D\u00e9cimas","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.decimas.com\/blog\/es\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"es"},{"@type":"Organization","@id":"https:\/\/www.decimas.com\/blog\/es\/#organization","name":"Blog de fitness y moda deportiva D\u00e9cimas","alternateName":"Blog de fitness y moda deportiva D\u00e9cimas","url":"https:\/\/www.decimas.com\/blog\/es\/","logo":{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/www.decimas.com\/blog\/es\/#\/schema\/logo\/image\/","url":"https:\/\/images.decimas.com\/uploads\/2019\/03\/decimaslogo.png?auto=format%2Ccompress&ixlib=php-3.3.0","contentUrl":"https:\/\/images.decimas.com\/uploads\/2019\/03\/decimaslogo.png?auto=format%2Ccompress&ixlib=php-3.3.0","width":178,"height":49,"caption":"Blog de fitness y moda deportiva D\u00e9cimas"},"image":{"@id":"https:\/\/www.decimas.com\/blog\/es\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/m.facebook.com\/DecimasOficial","https:\/\/x.com\/decimasoficial","https:\/\/www.instagram.com\/decimas_es\/"]}]}},"_links":{"self":[{"href":"https:\/\/www.decimas.com\/blog\/es\/wp-json\/wp\/v2\/posts\/9493","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.decimas.com\/blog\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.decimas.com\/blog\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.decimas.com\/blog\/es\/wp-json\/wp\/v2\/users\/19"}],"replies":[{"embeddable":true,"href":"https:\/\/www.decimas.com\/blog\/es\/wp-json\/wp\/v2\/comments?post=9493"}],"version-history":[{"count":8,"href":"https:\/\/www.decimas.com\/blog\/es\/wp-json\/wp\/v2\/posts\/9493\/revisions"}],"predecessor-version":[{"id":13250,"href":"https:\/\/www.decimas.com\/blog\/es\/wp-json\/wp\/v2\/posts\/9493\/revisions\/13250"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.decimas.com\/blog\/es\/wp-json\/wp\/v2\/media\/9505"}],"wp:attachment":[{"href":"https:\/\/www.decimas.com\/blog\/es\/wp-json\/wp\/v2\/media?parent=9493"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.decimas.com\/blog\/es\/wp-json\/wp\/v2\/categories?post=9493"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.decimas.com\/blog\/es\/wp-json\/wp\/v2\/tags?post=9493"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}