Cómo ganar masa muscular sin aparatos de gimnasia

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La mayoría de los atletas que quieren ganar músculo van al gimnasio para realizar interminables sesiones de levantamiento de pesas. Sin embargo, hoy en día es posible ganar masa muscular sin equipos de gimnasia o grandes inversiones en equipos. Le diremos cómo es posible. Escríbelo!

Por lo general, cuando los atletas quieren ganar masa muscular, van a un gimnasio para hacer levantamiento de pesas y otros ejercicios de máquina. Sin embargo, es posible aumentar la masa muscular con algunos cambios en la dieta y el uso de ejercicios de peso corporal.

Del mismo modo, no olvide que gran parte del proceso de desarrollo muscular depende de lo que coma. En este sentido, le recordamos que usted necesita un exceso de calorías saludables y ricas en nutrientes para estimular el desarrollo muscular.

Elija las proteínas magras que alimentan el proceso de volumen, como la proteína de suero, la carne roja magra, el pollo y el yogur griego.

Afortunadamente, también es posible ganar masa muscular sin aparatos de gimnasia gracias a tu propio cuerpo. Los ejercicios de peso corporal son fantásticos si usted ha comenzado recientemente a hacer ejercicio regularmente y a desarrollar los músculos. A continuación le ofrecemos más información.

Aumente la masa muscular sin dispositivos gracias a su propio peso

Si desea ganar masa muscular sin equipo de gimnasia, el entrenamiento de calistenia es una de las mejores maneras de aumentar la fuerza, mejorar la flexibilidad y quemar grasa.

Mira también:   Conozca algunos de los beneficios de la calistenia

Ciertamente ganar masa muscular con su propio peso no es suficiente para añadir muchas repeticiones. Para desarrollar los músculos y fortalecerlos, es necesario ponerlos bajo tensión usando una resistencia significativa, algo que el trabajo de repetición no proporciona.

Los ejercicios de peso corporal le permiten manipular el volumen y la intensidad de su entrenamiento. Por eso es posible construir músculos sin levantar pesas. De hecho, hay muchos ejercicios con nuestro propio peso que son muy efectivos para aumentar la masa muscular. Estos son algunos ejemplos:

Los mejores ejercicios con su propio peso

1. Flexiones de brazos

Primero, las flexiones aumentan el tamaño del músculo y la fuerza en el pecho, los hombros y los tríceps. Comience con flexiones regulares y luego continúe con flexiones con los pies en alto.

Mantenga sus manos juntas para trabajar en su pecho, hombros, tríceps y abdomen. De esta manera, aprovecharemos al máximo este ejercicio completo de entrenamiento con pesas.

Abra aún más las manos para concentrarse en el trabajo en el abdomen y el pecho. No olvide apretar los glúteos y tensar el abdomen mientras baja y levanta el cuerpo.

2. Abs

Otro ejercicio que puedes hacer con tu propio peso son los abdominales. Para hacer esto, debe acostarse en el suelo y doblar las rodillas para que los pies descansen en el suelo. Cruce los brazos por delante del pecho o sosténgalos sobre la cabeza.

Luego levante los hombros hasta que apoye el vientre contra los muslos usando los músculos abdominales y haga una pausa al final del movimiento. Tenga cuidado, y si no puede mantenerse derecho, no levante toda la espalda del suelo, ya que esto puede causar tensión en la espalda. Con el tiempo se puede mejorar el rendimiento.

Mira también:   Los beneficios de levantar más peso y consejos para llegar allí

Para terminar, inhale y baje de nuevo lentamente hasta que sus hombros toquen el suelo.

3. Flexión de tríceps

Sus brazos pueden ser ejercitados sin necesidad de equipo. Para ejercitarlos, sólo tiene que apoyar las manos en el borde de una silla y dejar que las piernas apunten hacia adelante, apoyadas por los talones en el suelo.

A partir de ahí, sólo tienes que doblar los codos lentamente en un ángulo de 90 grados, bajando los glúteos hacia el suelo. Una vez allí, debe hacer una pausa y regresar a la posición inicial mientras empuja su cuerpo hacia arriba.

4. En cuclillas

Finalmente, ponerse en cuclillas es un ejercicio simple que se puede hacer en cualquier lugar. Ayudan a mejorar la masa muscular y son una excelente manera de ayudar a tonificar las partes superior e inferior de su cuerpo, especialmente los músculos abdominales, piernas, cuádriceps y glúteos.

Como has visto, es posible obtener los resultados deseados simplemente usando tu propio peso corporal, y aumentar la masa muscular sin necesidad de usar gimnasia . Así que ahora que usted sabe qué hacer para ganar masa muscular, tal vez es el momento de moverse.

No olvide preparar sus músculos antes de comenzar con un calentamiento. ¿Qué estás esperando?

Escoge una dieta para aumentar la masa muscular Además de una dieta para aumentar su masa muscular, usted necesita aumentar la frecuencia e intensidad de sus entrenamientos. Leer más

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