12 ejercicios para remar en seco

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Si quieres hacer un ejercicio aeróbico efectivo, entonces el remo seco es para ti. Tenga en cuenta que sus beneficios cardiovasculares mantienen el corazón y los pulmones sanos . Por lo tanto, hemos preparado una lista con 12 ejercicios para remar en seco.

Ciertamente, el remo en seco es uno de los aparatos del gimnasio que te permite entrenar casi todas las partes del cuerpo. Es una opción adecuada para perder peso, desarrollar músculos, afinar la silueta o simplemente mantenerse en forma.

Por lo tanto, los ejercicios con remo seco son ideales para las personas que quieren tonificar sus músculos y trabajar sobre la capacidad cardiaca y respiratoria . Pero para lograr esto, usted necesita hacer los ejercicios correctos. Así que te diremos todo lo que necesitas saber a continuación.

12 ejercicios para remar en seco

Esta es nuestra lista de 12 ejercicios para remar en seco. Pero antes de hacer los ejercicios, no olvides hacer un calentamiento, porque esto es esencial. Recomendamos calentar de 5 a 10 minutos antes de cada sesión . Tome nota e incluya los ejercicios en su rutina de entrenamiento!

1 Ejercicio para principiantes

Este es un ejercicio ideal para principiantes. Consiste en remar a un ritmo constante y moderado. Es aconsejable hacer una pausa de 1 minuto entre cada serie.

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El primer ejercicio que presentamos le permite trabajar sobre una amplia variedad de músculos del cuerpo y, al mismo tiempo, prepararlo para apoyar otros ejercicios de remo en seco que requieren mayor ritmo e intensidad.

2-Ejercicio para trabajar las nalgas

Para hacer este ejercicio, debe pararse en los reposapiés y sostener la barra horizontalmente con ambas manos en la anchura de los hombros, con las palmas hacia adentro.

Debe realizar el ejercicio desde las caderas y mantener el tronco hacia arriba mientras inclina el cuerpo hacia adelante y desliza las manos hasta el nivel de las rodillas.

3.-Ejercicio de espalda y hombros

Nuestra tercera propuesta es simple. Empiece con los pies apoyados en los reposapiés y sostenga la barra horizontalmente con ambas manos en la anchura de los hombros.

Luego flexione los brazos y luego levante la barra hasta el nivel medio del pecho, acercándola al tronco. Vuelva a la posición inicial.

4-Ejercicio para bíceps

Para trabajar los bíceps con una paleta seca, debe pararse con los pies en los reposapiés. Para continuar, doble los codos y luego lleve los nudillos hacia los hombros.

Además, no olvides mantener el tronco estable y evitar que los codos te golpeen en la cintura todo el tiempo. Para terminar la repetición, extienda los brazos y luego vuelva a la posición inicial.

5. ejercicio de tríceps

Para empezar a trabajar en los tríceps, debe doblar las rodillas e inclinar el tronco hacia adelante. Tenga en cuenta que si dobla las piernas mientras se inclina, el ejercicio se vuelve mucho más fácil.

Luego levante los brazos para que queden alineados con los hombros. Luego contraiga los codos y levante los nudillos, manteniendo el torso estable y asegurándose de que la barra permanezca horizontal.

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6-Ejercicio para los brazos

Presentamos otro ejercicio para trabajar los brazos, especialmente los bíceps, aunque también desafía a los músculos pectorales.

Para hacer el ejercicio, debe remar 3 veces y luego mantener la posición en la última paleta. Luego dobla los codos, sube el mango hasta la barbilla y relájate. Haz 4 flexiones de brazos mientras mantienes la posición. Debe repetir el ejercicio entre 5 y 8 veces.

«Es difícil superar a una persona que nunca se rinde»

-Babe Ruth-

7-Ejercicio para isquiotibiales, glúteos y cuádriceps

Para empezar, apoye los glúteos en el asiento con un pie en la plataforma y el otro descansando con la rodilla doblada. Luego sostenga la barra con ambas manos, llévela hasta la cintura y sosténgala en esa posición. Extienda lentamente la pierna y luego doble de nuevo.

8.-Ejercicio de quema de calorías

Los ejercicios de remo son ideales para quemar calorías, incluyendo grasa y celulitis. Para perder peso, haga 3 series de 3 a 5 minutos con una velocidad regular y moderada.

Tome un descanso de 1 minuto entre cada serie. Este ejercicio debe hacerse en 45 minutos, 3 veces a la semana, para que aparezcan los resultados.

9.- Ejercicio de pecho, bíceps, tríceps y hombros

Mantenga un pie en la plataforma para los pies y el otro en el piso detrás de la plataforma. Mantenga el centro de la barra en la mano opuesta al pie delantero, articule las caderas para inclinar el tronco 45 grados hacia adelante y apoye la mano libre en el muslo delantero.

Finalmente, doble el brazo lentamente y luego tire de él hacia atrás hasta que llegue al lado de la cintura.

10- Ejercicio para abdominales y oblicuos

Siéntese en el asiento con los pies en las plataformas y las rodillas ligeramente flexionadas. Luego sostenga la barra con las palmas de las manos hacia abajo, ligeramente hacia la cintura, y sosténgala en esta posición. Para terminar, gire el tronco hacia un lado, regrese al centro y luego repita en el otro lado.

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11- Ejercicio para abdominales, oblicuos y pecho

Para trabajar en los abdominales, los oblicuos y el pecho, debe sostener la barra con una mano, con la palma hacia abajo apoyando la mano libre en la cadera.

Para proceder, levante la barra para que su mano esté a la altura de la cintura. Gire el tronco hacia el lado donde se sostiene la barra doblando el brazo y quitándolo mientras lo hace. Vuelve al centro para terminar una repetición.

12. ejercicio de hombro y pecho

Finalmente, siéntese en el asiento con los pies en las plataformas, con las rodillas ligeramente flexionadas. Mantenga el centro de la barra a la altura del pecho con una mano, con la palma hacia abajo. Lleve lentamente la barra hacia el pecho, manteniendo los codos en alto y levantándolos mientras repite.

Por último, tenga en cuenta que la máquina puede parecer fácil de usar, pero como con cualquier otro ejercicio, debe tomar precauciones para que los ejercicios de remo en seco sean efectivos de esta manera y también para evitar lesiones.

Ejercicios cardiovasculares: 4 consejos para no poner en riesgo su salud Los ejercicios cardiovasculares traen muchos beneficios para la salud. Sin embargo, las altas exigencias también pueden traer malos resultados. ¿Cómo practicarlas correctamente? Leer más «

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