¿Cómo hacer bar? 5 ejercicios para llegar allí

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Dada la gran cantidad de fuerza que requiere, la barra parece imposible para muchas personas en el gimnasio. No sólo hablando de las mujeres, por lo general reacias a este ejercicio, sino también de muchos hombres que simplemente no encuentran la manera de hacerlo. Veamos, a continuación, cómo barra y disfrutar de todos los beneficios de este ejercicio.

Como todo en la vida, el ejercicio se puede aprender progresivamente. De niño, nadie se sube a una bicicleta y empieza a pedalear en el parque sin mucha práctica. Es necesario practicar, porque el aprendizaje requiere tiempo y esfuerzo. Lo mismo se aplica a la barra.

Cómo hacer bar: 5 ejercicios para lograr

Puede ser más difícil para las mujeres incorporar esta habilidad . Hay dos razones para ello: la primera es el poder y la fuerza muscular, que generalmente es mayor en los hombres.

La segunda tiene que ver con la grasa corporal. Mientras que los hombres generalmente acumulan grasa en la parte superior del cuerpo, las mujeres lo hacen en su mitad inferior. Esto tiene un impacto en este tipo de ejercicio.

A pesar de estas diferencias, ambos sexos pueden aprender a hacer barras. Para conseguirlo se recomiendan los siguientes ejercicios:

1 – Ejercicios básicos para fortalecer el núcleo del cuerpo

Aunque la barra trabaja principalmente el tronco y los brazos, también es necesario fortalecer el núcleo para que funcione mejor. Esto implica trabajar en el abdomen y la parte baja de la espalda.

Mira también:   ¿Cómo hago correctamente la elevación del suelo?

¿Cómo podemos hacer eso? Simple, aquí hay algunos ejercicios:

  • Arrodíllese frente a una pelota médica y apoye los codos sobre ella. Luego, manteniendo la espalda recta y el abdomen elevado, extienda los brazos por completo con la ayuda de la bola . Llévelo de vuelta a su abdomen y repita este proceso por lo menos 10 veces por serie.
  • Haga el mismo ejercicio, pero no se arrodille , braza en los dedos de los pies. Recuerde que nunca debe doblar la espalda, esto es esencial.
  • De nuevo, colóquese en la misma posición del tablero, pero con los pies en la pelota . El ejercicio consiste en flexionar y extender los brazos y los músculos de la espalda.

2 – Barra de pie

Encuentra un bar no lejos del suelo. Por lo tanto, puede mantenerlo quieto con los pies en el suelo y, con este soporte y la espalda recta, hacer el movimiento para acercar el cuerpo a la barra . Esto le ayudará a ganar fuerza y resistencia en los músculos dorsales.

3 – Barra negativa con saltos

Otro buen ejercicio para poder realizar la barra es empezar aprovechando el impulso de los pies. Para empezar, permanezca debajo de una barra horizontal. Luego, con un salto, sosténgalo; use este impulso para hacer la barra.

La parte negativa del ejercicio es descender lo más lentamente posible para volver al suelo. De esta manera, usted aumentará su fuerza y su cuerpo ganará práctica para realizar este movimiento.

4. barra con elástico

Hemos entrado en el campo de la barra «real». Colocando una banda elástica en la planta de su pie o rodilla con el otro extremo unido a la barra, para que usted pueda hacer barra con algo de ayuda cuando baje . De esta manera, obtendrás la técnica y la fuerza que necesitas poco a poco.

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5 – Barra con isometría

Un aspecto fundamental para conseguir el rendimiento de la barra es ganar fuerza y adaptar nuestros músculos al esfuerzo que requiere. Por lo tanto, este último ejercicio consiste en permanecer en la posición final del ejercicio en el bar, incluso si para llegar allí necesitamos apoyarnos o un impulso. Pero cuando alcanzamos la flexión completa, debemos mantener esta posición durante un período de 5 a 20 segundos y soltar.

Este tiempo debería aumentar con el paso de los días . Siempre debe realizar 2 ó 3 series por sesión de entrenamiento, para no sobrecargar los músculos.

Consideraciones sobre el mentón

Como se indica, la barra ayuda a fortalecer la espalda, el pecho, los hombros, los brazos y el núcleo del cuerpo – el núcleo. Puede realizarse con huellas supinas o pronunciadas; es decir, con la palma de la mano apuntando al propio cuerpo o al frente, respectivamente.

Además, es importante tener en cuenta que el ejercicio consiste en superar la altura de la barra con el mentón. No alcanzar este nivel significa que el trabajo se está haciendo incorrectamente.

Con estos ejercicios para lograr el rendimiento de la barra, tendrá esta habilidad incorporada en cuestión de semanas . La paciencia y la frecuencia son las claves del éxito; de todos modos, también es bueno tener a alguien que nos ayude, corrija y anime cuando las cosas no van bien. Ahora que sabes cómo hacer un bar, todo lo que necesitas es coraje y superación!

¿Cómo realizar correctamente el levantamiento topográfico? El levantamiento de tierra, o deadlift, es un ejercicio muy completo. Pero es importante saber cómo levantar el suelo correctamente para no lesionarse. Leer más «

Mira también:   Variaciones del ejercicio de levantamiento de cadera

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