Conozca tres ejercicios para entrenar sus brazos

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Los brazos forman parte del grupo de músculos que recibe más atención en la vida diaria. Nada salta más a los ojos de alguien que practica deporte que los brazos bajo las mangas de la camisa. En este artículo, explicaremos cuáles son los tres mejores ejercicios para desarrollar masa muscular y entrenar los brazos.

Composición del brazo

El bíceps es un músculo que actúa sinérgicamente en cualquier ejercicio de tracción, cuya acción es flexionar el codo. En cualquier flexión del codo para entrenar los brazos, cinco músculos actúan juntos. Son los siguientes:

  • Coracobraquial: tiene alrededor del 23% de fibras lentas y alrededor del 77% de fibras rápidas.
  • Brachiorradial: tiene un claro predominio de fibras lentas y actúa supinando el brazo, mientras el codo está flexionado.
  • Braquial: tiene aproximadamente un 50% de fibras lentas y actúa suprimiendo el brazo, mientras que el codo está flexionado.
  • Bíceps brachii (cabeza larga y cabeza corta): estos dos músculos tienen aproximadamente un 40% de fibras lentas y un 60% de fibras rápidas. Actúa, principalmente, cuando está en supinación, y actúa en la supinación del antebrazo.

Tríceps: un conjunto de músculos fundamentales

Los tríceps constituyen aproximadamente el 70% del volumen del brazo. Por lo tanto, en el campo estético, es importante entender cómo funciona este grupo de músculos para activarlo correctamente al entrenar los brazos.

A diferencia de los bíceps, en los que los flexores del codo se consideran como un todo, el tríceps es el extensor principal del codo. Este músculo tiene aproximadamente 50% de fibras rápidas y 50% de fibras lentas, y está compuesto de tres cabezas:

  • Cabeza lateral: actúa principalmente extendiendo el antebrazo sobre el brazo.
  • Cabeza medial: sirve para extender el antebrazo sobre el brazo.
  • Cabeza larga: actúa principalmente extendiendo el antebrazo sobre el brazo, extendiendo el hombro sagitalmente y realizando una aducción posterior de la posición anatómica.
Mira también:   ¿Está familiarizado con los beneficios del entrenamiento funcional suspendido?

Ejercicios para entrenar los brazos

Para trabajar con bíceps, puede utilizar ejercicios que actúen sinérgicamente , es decir, en este caso puede hacer cualquier ejercicio de arranque. Además, pueden servir a aquellos que actúan de forma aislada, como los ejercicios específicos de bíceps.

  • Ejercicios sinérgicos: un ejercicio de flexión de brazos con barra fija con nuestro peso corporal activo de al menos el 43% de nuestros bíceps. Esta activación es mayor a medida que aumentamos el grado de dificultad del ejercicio. En este caso, puede llegar al 100%, en referencia al hilo directo con una barra que activa el 100% de los músculos del bíceps, cuando levantamos 40 kilos de peso.

La principal ventaja de realizar ejercicios multiarticulares que trabajan los bíceps, es decir, trabajar directamente con ellos, es que activan más el Sistema Nervioso Central (SNC) e implican una mayor cantidad de masa muscular.

  • Ejercicios de aislamiento: para la correcta realización de estos ejercicios, las escápulas deben mantenerse en la posición de referencia anatómica y se deben evitar las posturas hiperlordóticas.

Características de entrenamiento de tríceps y bíceps

El entrenamiento de los tríceps debe basarse en el uso de barras, cuya ventaja es que pueden manejar cargas superiores a las mancuernas. Sin embargo, el uso de mancuernas también es aconsejable, debido al movimiento que proporcionan. Además, se recomienda utilizar el peso corporal.

La selección de ejercicios para tríceps necesita enfatizar las tres cabezas que lo componen. Estos son los tres ejercicios que funcionan en cada cabeza:

  • Extensión del tríceps con barra en Z y supinado con huella cerrada.
  • Ejercicio pushdown.
  • Extensión de tríceps con mancuernas sobre la cabeza.
Mira también:   Siete opciones de ejercicio para armas definidas

Además, para desarrollar bíceps más grandes, es necesario resaltar las diferentes partes que componen este grupo de músculos al entrenar los brazos. La recomendación en estos casos es que siempre se trabaje en los siguientes movimientos con sus variantes:

  • Hilo de bíceps.
  • Hilo de Scott.
  • Rosca concentrada.

Como verá, el entrenamiento de brazos es un tema que, como todo lo demás, debe planificarse de acuerdo con los objetivos planificados.

Hable con su instructor y planifique con anticipación. De esta forma, podrá potenciar estos grupos musculares tan importantes en la vida cotidiana y que sin duda aportan tanto desde el punto de vista estético.

Ejercicios de bíceps con mancuernas Aquellos que buscan ganar masa muscular a través del ejercicio saben que tenemos que hacer ejercicios de bíceps como parte del entrenamiento. Leer más «

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