Consejos de entrenamiento y definición muscular

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La definición muscular es el objetivo final de cualquier entrenamiento. Sin embargo, este objetivo no siempre es fácil de alcanzar, porque en realidad es la última fase del acondicionamiento corporal. A veces esto puede durar hasta años, pero será más fácil llegar con los siguientes consejos.

Consejos para una definición muscular exitosa

Mientras que el entrenamiento con pesas es vital para lograr la definición muscular, la dieta es lo que definirá los resultados. La alta ingesta de proteínas y carbohidratos fibrosos son los aliados para tener el cuerpo deseado.  El 70% de lo que somos depende de lo que comemos.

Cuando llegue el momento de hacer un entrenamiento centrado en el setting, es aconsejable entrar en el mundo de las super series. Mediante este método podemos trabajar varias zonas simultáneamente, pero de forma especializada.

Antes de tonificar, tendremos que ser capaces de dominar pesos considerables. La marcación muscular es la última etapa, después de haber ganado el peso y la masa adecuados. Es importante variar el tipo de ejercicio cada dos semanas para que el cuerpo no se acostumbre. Este es el mayor secreto del estrés muscular.

Principios para organizar la rutina de definición

Lo primero que hay que hacer es entrenar un músculo al día. Contrariamente a lo que se cree generalmente, usted no necesita ir al gimnasio todos los días de la semana. Por el contrario, cuatro o cinco veces será más que suficiente.

Mira también:   Los mejores ejercicios para definir el abdomen rápidamente

Por otro lado, siempre se recomienda empezar a entrenar en el área con la que nos resulta más difícil trabajar. Esto y el monitoreo de los pesos y las repeticiones que logramos son tareas de control básicas, sólo entonces podemos pasar a los detalles.

En el momento de la definición, los músculos pequeños serán estimulados con muchas repeticiones de peso moderado. Las rutinas cardiovasculares serán fundamentales para controlar los niveles de grasa en el cuerpo. Sin esto, la tonificación no aparece.

Ideas para comenzar la definición muscular

Día 1: piernas + abdominales

  • Extensiones de patas de mancuernas, cuatro series.
  • Ternero en la máquina, cuatro series de 15, 20, 25 y 30.
  • Estudio de la tierra con barra o mancuernas.
  • En cuclillas con barra fija.
  • Flexión de 60 segundos en cuatro series.
  • Abdominal en la pelota.
  • Levantamiento de piernas, uno a la vez y también ambos al mismo tiempo.

Día 2: tríceps + espalda

  • Remo con barra Z, cuatro series de 15.
  • Press French, cuatro series de 20.
  • Extensiones con polea alta, cuatro series que aumentan el peso.
  • Extensiones con tronco inclinado, 4 series de 15.
  • Vbar Pulldowns, cuatro series de 20.
  • Tirones de brazo recto, cuatro series de 20.

Día 3: bíceps + abdominales

  • Bíceps Curl con barra recta, cuatro series de 12.
  • Hammer, cuatro series de 20.
  • Rizo con mancuernas para bíceps en el banco.
  • Los bíceps se rizan con la barra Z.
  • Jack Knife, cuatro series de 20.

Día 4: hombros + nalgas

  • Elevación frontal con disco, cuatro series de 20.
  • Prensa con mancuernas.
  • Elevación lateral inclinada, cuatro series de 15.
  • Hips Trust en cuatro series de 45.
  • Zumo para sentadillas cuatro series de 20 (2 veces a la semana).
  • Patada trasera en la máquina, cuatro series de 15 con disco.
Mira también:   Pesas Kettlebell: ejercite todo su cuerpo

¿Qué comer después de la rutina de entrenamiento?

Cuando termines el entrenamiento, tienes que comer algo en la siguiente hora para que los músculos repongan la energía gastada. Para ello, se recomienda comer alimentos ricos en glucosa. Una buena idea podría ser una pequeña papa hervida o una pieza de fruta como piña, banana o uva.

Después de hacer este bocadillo, usted tendrá más tiempo para hacer una comida completa. Si es una cena, debe tener mucho cuidado de no incluir demasiados carbohidratos complejos; estos no son aconsejables antes de dormir por la noche.

La hidratación también es importante, y no sólo durante el exigente entrenamiento de definición muscular. El hecho es que el agua nos ayuda a limpiar el cuerpo y evita la acumulación de grasa. Dos o tres litros de agua es una medida recomendada para casi todo el mundo.

Para saber el grado apropiado de hidratación en ml, puede obtener la medida exacta multiplicando su peso por 60. También podemos pedirle al capacitador suplementos apropiados para nuestra meta.

5 ejercicios para fortalecer el abdomen Si desea aprovechar los beneficios de tener una región abdominal fuerte y definida, le mostraremos 5 ejercicios para fortalecer el abdomen a continuación. Leer más «

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