2 opciones de entrenamiento de rutina 3 días a la semana para mujeres


Una rutina de 3 días a la semana es perfecta para permitir que sus músculos descansen y se recuperen del estrés. Además, le da la libertad de hacer otras actividades en sus días libres. En este artículo, daremos ejemplos de ejercicios para esta cantidad de entrenamientos semanales.

Opción 1 Rutina de 3 días a la semana

Suponga que va al gimnasio (o entrena en casa) los lunes, miércoles y viernes o martes, jueves y sábado. Esto le dará un día de descanso en medio de cada entrenamiento, lo cual es más que beneficioso para sus músculos.

Además, tendrá la ventaja añadida de tener tiempo libre para cumplir con otras obligaciones y actividades. Preste atención a esta rutina de entrenamiento de 3 días a la semana ideal para las mujeres:

Día 1: pecho, hombros y tríceps

El primer día de entrenamiento de la semana te concentrarás en la parte superior de tu cuerpo.

Los ejercicios que recomendamos son: decúbito supino con mancuernas, aperturas inclinadas, cubierta de picoteo, prensa con mancuernas, prensa francesa (tres series de 12 repeticiones cada una), levantamiento lateral, vuelo y tiro con polea (dos series de 12 repeticiones cada una).

Día 2: piernas y nalgas

En este día trabajarás la parte inferior del cuerpo, la que pide más atención de las mujeres.

Los ejercicios son los siguientes: postura en cuclillas (cuatro series de 15 repeticiones cada una), levantamiento del suelo (cuatro series de 6 repeticiones), elevación de pantorrillas (tres series de 20 repeticiones), extensión de cuádriceps (tres series de 15 repeticiones) y pasajes (tres series de 12 repeticiones).

Mira también:   Entrenamiento con pesas para mujeres: tonifique su cuerpo!

Día 3: espalda y bíceps

De nuevo ejercitaremos la parte superior, pero en este caso la trasera. Los ejercicios de este día son: tirar con la huella en V, remar sentado, remar con mancuerna, bíceps con barra y bíceps con rizos alternando con cuclillas (tres series de 12 repeticiones cada una).

Todos los días debe hacer 10 minutos de calentamiento aeróbico, puede ser una bicicleta estacionaria, una cinta de correr o una cuerda para saltar. Incluya también los abdominales.

Cuando termines tu entrenamiento, complementa con 30 minutos de ejercicio cardiovascular y no olvides el alargamiento al final.

Opción 2 Rutina de 3 días a la semana

Para no aburrirse, después de un mes de repetir la rutina de 3 días de la semana anterior, le recomendamos que cambie algunos de los ejercicios, el orden o las repeticiones. Esta es otra idea muy efectiva:

Día 1: nalgas, pantorrillas y femoral

Para trabajar la parte inferior del cuerpo tendrá que realizar los siguientes ejercicios: zancada ancha, levantamiento de tierra (4 series de 15 repeticiones), curvatura femoral sentada, levantamiento de cadera con barra, extensión de cadera, presión horizontal de pierna (3 series de 15 repeticiones) y levantamiento de talón sin peso (2 series de 25 repeticiones).

Día 2: torso lleno

En este segundo día te dedicarás al pecho, la espalda, los hombros y los brazos. Los ejercicios son: tirón cerrado, prensa militar (cuatro juegos de 15 repeticiones), tirón abierto, vuelos, bíceps curl, extensión de bíceps (3 juegos de 15 repeticiones), decúbito supino inclinado y remo sentado (2 juegos de 15 repeticiones).

Día 3: aductores, abductores y cuádriceps

Una vez más, enfoquémonos en la parte inferior del cuerpo.

Mira también:   Para ganar fuerza y volumen, es necesario ofrecer una resistencia adecuada.

En este tercer día de entrenamiento se pueden realizar los siguientes ejercicios: postura en cuclillas con barra y pies juntos, prensa basculante, prensa horizontal (4 juegos de 15 repeticiones), extensiones (3 juegos de 18 repeticiones), aductores en la máquina, abductores en la máquina (3 juegos de 15 repeticiones).

No olvide los abdominales: extensión lumbar (dos series de 20 repeticiones) y flexión abdominal (tres repeticiones de 40 segundos cada una).

Al igual que el entrenamiento anterior, también es importante empezar con un calentamiento de 10 minutos, hacer abdominales y 30 minutos de ejercicios cardiovasculares. No olvide estirar todos sus músculos, pero preste más atención a aquellos en los que ha trabajado.

Lograr buenos resultados con estas rutinas es sólo cuestión de perseverancia, comprometerse a hacer ejercicio y no rendirse. Y, por supuesto, tenga el consejo de un entrenador y un nutricionista. De esta manera, verá más progreso y reducirá el riesgo de lesiones y dolor.

Culturismo para mujeres: consejos y trucos Es posible desarrollar su musculatura, siga leyendo este artículo para aprender más sobre el culturismo para mujeres! Leer más «

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