6 ejercicios que debe practicar para aumentar los músculos de los brazos

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La musculatura, según el Diccionario de la Lengua Portuguesa, se define como el conjunto y la disposición de los músculos. Todos tenemos músculos, y tenemos que trabajar si queremos aumentarlos. En este artículo, traeremos ejercicios para aumentar los músculos de los brazos.

Al hacer estos ejercicios estimulamos los músculos, que por lo tanto adquieren fuerza y crecimiento. Los músculos sobre los que no se trabaja tan a menudo suelen ser débiles, y es más probable que estén cubiertos por una capa de grasa.

Cómo aumentar los músculos del brazo

La masa o tejido muscular tiene propiedades de contracción, elasticidad y extensibilidad. Para aumentar cualquier músculo es necesario mantener una buena dieta y estimular las fibras musculares.

Lo más beneficioso para el cuerpo es desarrollar estas propiedades de la forma más natural posible, es decir, mediante el entrenamiento. Aquí hay seis ejercicios que le ayudarán a aumentar los músculos de sus brazos:

Extensión del tríceps

Este ejercicio es simple, pero requiere resistencia. Funciona principalmente en los tríceps y también en el abdomen, de modo que no sólo se pueden aumentar los músculos de los brazos , sino que también se puede desarrollar el abdomen. Recuerde calentar e hidratar antes de hacer ejercicio.

No olvide mantener su cuerpo recto durante el ejercicio, tensando su abdomen. Sostenga un peso detrás de la cabeza, estire los codos y flexione de nuevo lentamente. Haga 3 series de 10 repeticiones.

Mira también:   Ejercicios esenciales cuando empiezas a ir al gimnasio

Fregadero de banco

En inglés «Bench dips», el ejercicio se traduce como un fregadero de banco. Este ejercicio también se centra en los tríceps. Es esencial que trabajes duro si quieres ver buenos resultados. Las inmersiones en el banco requieren la ayuda de dos sillas o bancos.

Para ello, coloque una silla delante de la otra, siéntese en una y en la otra coloque los pies. Apoye sus manos en la silla en la que está sentado y empuje hacia arriba, empuje sus nalgas fuera de la silla, extendiendo sus brazos.

Luego doble los codos hasta que los glúteos estén cerca del suelo. Vuelva a la posición inicial y repita tantas veces como sea posible durante tres minutos.

Tirar

Estos tirones trabajan los bíceps y la espalda. Para su ejecución, necesitará una barra baja, ya que este tipo de ejercicio implica agarre y tracción.

Permanezca debajo de la barra, sus brazos deben estar alineados con sus hombros, sus palmas hacia arriba sostengan la barra. El cuerpo debe estar inclinado, pero recto como un lápiz, ahora tira del pecho hacia la barra y hacia atrás. Haga 3 juegos de 12.

Barra libre

Hacer una barra requiere mucha fuerza en los brazos, torso y abdomen. Si todavía no tiene la capacidad de barra, puede hacer el ejercicio anterior inclinando los pies en el suelo.

Es muy importante que realice el ejercicio correctamente, ya que si realizamos el ejercicio de forma incorrecta, el músculo no se trabajará. Y si no trabajas el músculo, no aumentará de tamaño.

Para hacer una barra, usted debe alinear sus brazos con sus hombros, agarrarse a la barra y jalar su cuerpo hacia arriba. Si es posible, haga este ejercicio lentamente, cuanto más lento sea, más exigente será para el músculo. Y tener este nivel de demanda le ayudará a aumentar los músculos de sus brazos.

Mira también:   ¿Cómo saber la intensidad de la hipertrofia?

Ahora, si no tienes suficiente capacidad para hacer barra libre, hazlos en el piso. Recuerde mantener los talones juntos y el cuerpo extendido y recto. Además, trate de hacer el ejercicio con paciencia y deje que se haga bien. Si te das prisa, es muy probable que no te concentres en trabajar tus músculos.

Lagartijas inclinadas

Las lagartijas inclinadas son muy difíciles, pero si quieres, puedes hacerlo. Trabajan en los bíceps, el pecho y el abdomen. Para hacer estas flexiones, necesitará una silla, poner los pies en la silla y apoyar las manos en el suelo.

Ahora estira bien las rodillas y los codos, tu cuerpo debe estar inclinado porque tus pies están en la silla. En esta posición, haz cinco series de 10 flexiones.

Ser constante

Para aumentar los músculos de los brazos, no es eficaz entrenar esporádicamente. Debe entrenar de forma conjunta , pero esto no significa que exija demasiado.

Poco a poco, puedes aumentar las repeticiones de los ejercicios, acompañarlos con una buena dieta, suplementos y, si llegas a un punto en el que te sientas a gusto, puedes añadir peso.

Seis ejercicios sencillos que puedes hacer fácilmente en casa o en el parque, ¡no hay excusa para no entrenar!

Consejos de entrenamiento y definición muscular La definición muscular es el objetivo final de cualquier entrenamiento físico. Sin embargo, el objetivo no siempre es fácil de alcanzar. Leer más «

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