7 ejercicios para los miembros superiores con la banda elástica

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Entre los más diversos accesorios que tenemos disponibles para ejercitar nuestro cuerpo, la banda elástica destaca por su practicidad. Eso es porque podemos usarlo en cualquier lugar y podemos trabajar muchos grupos de músculos. Revise los ejercicios para las extremidades superiores a continuación.

No perdamos más tiempo… ¡Ponte a trabajar!

Ejercicios para los miembros superiores con la banda elástica

  1. Remando

Para comenzar con esta serie de ejercicios de miembros superiores, debe pasar la banda elástica por debajo de sus pies, pisando la mitad de su longitud y sosteniendo un extremo en cada mano. Debe dividirse en dos partes iguales.

El ejercicio consiste en tirar de la banda flexionando los codos. La particularidad de este ejercicio es que los codos deben estar señalando. Cuando se flexiona completamente, deben estar por encima de los hombros.

Una variación de este ejercicio es hacerlo con las manos juntas. Por supuesto que debe unir los extremos de la banda elástica para que el movimiento sea más cerrado.

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  1. Elevación lateral

Este ejercicio es similar al anterior: de nuevo, pisaremos la banda elástica con un pie. Luego, con una mano en cada extremo, extenderemos los brazos hacia los lados, formando una especie de cruz con el cuerpo y los brazos.

El movimiento es básicamente el aleteo de las alas de las aves.

Los brazos deben permanecer ligeramente extendidos; es decir, los codos deben tener un pequeño ángulo de flexión. No levantes demasiado los brazos, sólo pasa un poco de la altura de tus hombros y el ejercicio estará bien hecho.

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  1. Elevador frontal

Aunque uno es un ejercicio similar al anterior, tiene algunas diferencias visibles. Esto se debe a que trabaja en diferentes grupos musculares de los hombros. En estas elevaciones, debemos pisar la banda elástica con ambos pies.

Mira también:   Entrenamiento suspendido: entrenamientos y ejercicios con TRX

Luego realice el mismo movimiento que en el ejercicio anterior, pero sólo mirando hacia adelante. Una vez más, debe levantar la banda elástica desde la altura de la cintura hasta justo por encima de los hombros.

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  1. Extensión de hombro con banda elástica

Este es uno de los ejercicios para los miembros superiores que más practicamos en la academia. Al igual que los primeros presentados, debemos pasar la banda elástica por debajo de un pie. En este caso, debe estar ubicado en el talón del pie.

Luego, imita el movimiento que harías si estuvieras sentado en un banco. Es decir, debe mantener la banda elástica con los codos doblados 90° y tirar de ella hacia arriba, para que pase a la altura de la cabeza. Tus brazos deben terminar extendidos.

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  1. Pecho

Para este ejercicio, debe pasar la goma elástica a través de una columna o una pared, para que funcione como soporte. Párese a una distancia media para que la banda elástica esté firme mientras tenga los brazos extendidos sosteniendo cada extremo.

El trabajo es abrir los brazos y hacer que alcancen su máxima extensión. Dos consideraciones importantes: de nuevo, debe mantener los brazos a la altura de los hombros y, además, deben estar ligeramente flexionados ya que están en elevaciones.

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  1. Rotación externa

Nuestra siguiente opción de ejercicio para las extremidades superiores es una excelente manera de trabajar el manguito rotador. Con la goma elástica fijada a una columna o pared, sujete ambos extremos con una mano.

Debe pararse junto al soporte en el que se va a atascar la banda elástica . Luego, con el brazo más alejado de la columna vertebral, forme un ángulo de 90 grados con el codo.

Finalmente, gire el hombro, sacando la mano de su cuerpo; es decir, el puño debe señalar hacia afuera. No olvide que sus brazos siempre deben tener el codo doblado.

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  1. Extensión de hombro alternante

En este caso, veamos otro ejemplo de una extensión de hombro. La diferencia es que ahora debe hacer un brazo a la vez, pero parecerse al tipo de trabajo que hacemos con las mancuernas.

Sujete la banda elástica colocándola en la parte inferior de un altavoz u otro soporte estable. A continuación, colóquese a una distancia que permita una cierta estabilidad.

Adopte la misma posición que en la elevación del hombro descrita anteriormente. En lugar de extender ambos brazos simultáneamente, hágalo uno a la vez.

Así que, como puede ver, hay varias opciones de ejercicios para los miembros superiores con la banda elástica son extremadamente simples y variables.

Además, podemos regular las series, las repeticiones y las exigencias de cada trabajo según nuestras necesidades.  No lo dude más y haga estos ejercicios para las extremidades superiores ahora mismo, independientemente de su condición física. Usted puede ejercitar los hombros, brazos, pecho y espalda en su propia casa!

¿Cómo ganar masa muscular? 7 consejos importantes para obtener resultados ¿Cómo ganar masa muscular? Esta puede ser una tarea difícil y requerir mucho esfuerzo, pero si nos dedicamos a ella, podemos lograr nuestros objetivos. Leer más «

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