4 ejercicios con pesas rusas que fortalecerán todo tu cuerpo


En muchos gimnasios, el uso de pesas rusas para complementar el entrenamiento está cada vez más de moda. Por lo tanto, hemos preparado una lista de lo que consideramos los mejores ejercicios con pesas rusas que fortalecerán todo tu cuerpo.

Ciertamente, una de las mayores ventajas de los ejercicios con pesas rusas es que no se necesita una gran variedad de elementos de pesas para crear un entrenamiento con ellas. Ofrecen una variedad de ejercicios inimaginables.

En cuanto a los ejercicios, recomendamos mantener un peso más ligero hasta que domine los movimientos. Recuerde, una vez que esté familiarizado con cada uno de ellos, puede usar pesas rusas más pesadas.

Obviamente, cuando pueda completar cada una de las repeticiones y series con buena técnica, será una indicación de que está usando el peso correcto para cada movimiento.

4 ejercicios con pesas rusas que fortalecerán todo el cuerpo

Aquí hay algunos ejercicios con pesas rusas que fortalecerán todo tu cuerpo. Escríbelo!

1. los saltos laterales

El primero de los ejercicios con pesas rusas que fortalecerán todo tu cuerpo son los saltos laterales, ya que trabajan la parte inferior de tu cuerpo , mejorando tus habilidades de equilibrio. Gracias a este entrenamiento, puede tonificar los glúteos, los cuádriceps y la cara interna de los muslos.

Para realizar el primer ejercicio, debe mantener los pies separados y mantener un peso ruso en cada mano sobre el pecho. Para continuar, empuje las caderas hacia atrás y coloque el cuerpo a la izquierda mientras cae y balancee las dos pesas entre sus piernas.

Mira también:   ¿Puede todo el mundo practicar calistenia?

Empuje las caderas hacia adelante mientras empuja la pierna izquierda para regresar a la posición inicial. Cuando se levante, empuje el peso hacia adelante y llévelo a su pecho, dejando que el peso se deslice sobre su mano hasta su muñeca para terminar la repetición.

2. Gangorra

En segundo lugar, presentamos la gangorra con las pesas rusas que le permiten trabajar sus glúteos, isquiotibiales, hombros y pecho.

Recomendamos que si desea desarrollar resistencia aeróbica, use un peso más ligero con repeticiones más grandes. Si, por otro lado, desea desarrollar fuerza y potencia, utilice un peso ruso más pesado con menos repeticiones.

Para comenzar este ejercicio, debe comenzar con los pies más anchos que las caderas y la espalda recta. Empuje las caderas hacia atrás para iniciar el movimiento y baje el peso ruso entre los pies, manteniendo la espalda recta y las rodillas al nivel de los dedos.

No olvides que el peso no debe ir más alto que paralelo al suelo y que tu espalda debe estar recta a medida que equilibras el peso ruso frente a ti.

«Tu mente siempre te recuerda lo malo, lo difícil, lo negativo. Recuérdale su grandeza, su pasión y su fuerza»

– Jorge Álvarez Camacho –

3. Prensa de tríceps

Presentamos un ejercicio ideal de tríceps para fortalecer los músculos de los brazos. Es muy simple y los resultados son excelentes porque le permite trabajar en sus tríceps en una amplia gama de movimientos.

En cuanto a su ejecución, debe mantener los pies separados en el ancho de las caderas. Para continuar, tome el peso ruso por la base del mango con ambas manos y levántelo directamente por encima de la cabeza.

Mira también:   7 consejos de TRX: lo que necesitas saber para usar

Mantenga los codos cerca de las orejas y baje el peso ruso detrás de la cabeza hasta el nivel del cuello. Haga una pausa y luego estire los brazos para levantar el peso ruso.

4. Sentadillas

Por último, debe saber que el trabajo en cuclillas con un peso ruso es una de las mejores maneras de trabajar la espalda, los cuádriceps y los isquiotibiales. Tenga en cuenta que sostener el peso aumenta la resistencia contra la cual todo el cuerpo tiene que trabajar, desafiando aún más a los músculos.

P para hacer el ejercicio, debes pararte con los pies en la anchura de los hombros, sosteniendo los lados del peso ruso con ambas manos a la altura del pecho. Como siempre, debe doblar las rodillas y las caderas para realizar una postura en cuclillas profunda, bajando las nalgas más allá de las rodillas.

Finalmente, recuerde que los mejores ejercicios con pesas rusas que fortalecerán todo su cuerpo son muy fáciles de hacer. Hay muchas más que puedes probar. ¿Qué esperas para entrenar con el peso ruso?

¿Estás aburrido de tu entrenamiento? Haga algunos ejercicios de trampolín! Hacer ejercicios del trampoline es una manera excelente de divertirse y de lanzar la tensión de la rutina. Además, usted quema muchas calorías! Leer más «

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