Ejercicios de bíceps con el Power Ball

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El Power Ball es cada vez más famoso y se ha utilizado en diferentes tipos de entrenamiento. Esta bola especial nos permite trabajar en los miembros superiores de una manera muy efectiva. En el siguiente artículo presentaremos los mejores ejercicios de bíceps con el Power Ball, para que puedas sacarle el máximo partido.

¿Qué es una Power Ball?

En primer lugar, es importante explicar un poco sobre este instrumento ya conocido en el mundo del fitness: el Power Ball. A pesar de no ser algo nuevo, muchos atletas no conocen sus beneficios y funcionamiento.

Esta es una bola que tiene un giroscopio dentro. ¿Para qué sirve? Hacer una especie de «fuerza contraria» al movimiento que estamos haciendo.

Inicialmente, la Power Ball fue utilizada por personas que se rehabilitaron después de un accidente o cirugía. Sin embargo, con el tiempo, los entrenadores se dieron cuenta de que también era muy efectivo en el deporte.

Pequeño en tamaño, no te vas a creer lo fuerte que es dentro de ese elemento: cabe en la palma de tu mano y ejerce una presión increíble. Debe tener mucho cuidado al usar uno, porque un movimiento incorrecto puede causar lesiones o dolor.

Para usarlo, simplemente inserte la cuerda de arranque en la bola interior y tire de ella para empezar a girar. Luego, es hora de hacer movimientos circulares con la mano en la dirección opuesta al giróscopo.

Mira también:   Errores comunes al empezar en la academia

A medida que se pone en práctica, ya no se necesita la ayuda de la cuerda; la oscilación se hace en relación con la rapidez con la que giramos la esfera exterior.

¿Para qué es la Bola de Poder? Podemos ejercitarnos con él, tanto los hombros y los antebrazos, como los bíceps. Por esta razón, es ampliamente utilizado por jugadores profesionales y aficionados de tenis, baloncesto, hockey, golf y cualquier otra disciplina que requiera esfuerzo de los miembros superiores.

Debido a que es tan pequeño, podemos llevarlo a todas partes y usarlo mientras vemos la televisión, estamos dentro del metro o en la cola del banco. Sus beneficios son incalculables y es por eso que hoy en día traemos ejercicios de bíceps con el Power Ball.

Ejercicios de bíceps con la Power Ball

Las combinaciones son infinitas, ya que una vez dominada la técnica de rotación, la Power Ball puede utilizarse para sustituir los pesos o discos habituales. Para ejercitar los bíceps, recomendamos estos ejercicios:

  1. Curvatura del codo

Toma el Power Ball con la mano derecha y flexiona el codo. Mueva el brazo hacia arriba y hacia abajo como un ave voladora . La idea es que el codo nunca cruce la línea del hombro al subir y que no toque el tronco al bajar.

Usted puede hacer este ejercicio de pie o sentado. Haga 20 repeticiones y cambie al lado izquierdo.

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  1. Hilo de Zottman

Este es uno de los ejercicios de bíceps con la Power Ball que están reemplazando los entrenamientos con las pesas.  Permite trabajar en esta área y, aunque es un poco atípico, los resultados son más que notorios.

Mira también:   Conozca el peor consejo para perder peso

El resultado será aún mejor si tiene dos pelotas para hacer el ejercicio con ambos brazos al mismo tiempo; de lo contrario, comience con el lado que prefiera. Levántese, extienda los brazos y use el Power Ball. Las palmas de las manos deben estar de frente a la cintura.

Cuando llegue a la altura de los hombros, gire las muñecas para que las palmas de las manos apunten hacia adelante. Cuando estire los brazos, vuelva a colocar las manos en la posición inicial. Realice 20 repeticiones.

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  1. Flexión del bíceps

En este caso, también podemos elegir hacer un brazo a la vez o ambos al mismo tiempo. En esta segunda alternativa, el movimiento se alterna; esto significa que cuando el brazo está extendido, el otro brazo debe ser flexionado.

Levántese y agarre la bola de poder; colóquela en sus palmas, apuntando hacia adelante. Doble su codo derecho y haga que la pelota esté lo más cerca posible de su hombro.

Mantenga su postura durante unos segundos y estírela. Es entonces cuando el otro brazo debería hacer el mismo ejercicio. Debe completar 20 repeticiones para cada lado.

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  1. Lagartijas concentradas

El último de los ejercicios de bíceps con el Power Ball es uno de los más conocidos en el gimnasio. Para hacerlo, usted necesitará estar sentado en un banco con las piernas separadas a la anchura de los hombros.

Sostenga la pelota con su mano derecha, tome el torso ligeramente hacia adelante – debe estar entre sus piernas – y sostenga su mano izquierda sobre la rodilla en ese lado.

Luego, estire el brazo con la Power Ball y flexione el codo, que debe estar apoyado en la cara interna de la rodilla, hasta que alcance la altura del hombro. Repita 20 veces y cambie de lado.

Mira también:   10 secretos para una barriga perfecta

En resumen, todos estos ejercicios son sencillos e implican un riesgo realmente bajo de lesión . Recuerde, como consejo final, realizar la técnica correctamente y aumentar la demanda de los ejercicios progresivamente.

Qué es Crossfit, la tendencia mundial del deporte Hay tantas ventajas de CrossFit, que una vez que empiece…. Es imposible detenerse! Descubra todos los beneficios y qué es CrossFit a continuación. Leer más «

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