Desarrollo de la masa muscular: diferentes técnicas de entrenamiento


Desarrollar masa muscular no es tan difícil como parece. Hay ciertos requisitos que debes cumplir para desarrollar masa muscular, y uno de los más importantes es entrenar duro. Por lo tanto, traeremos en este post diferentes técnicas de entrenamiento para que usted pueda aumentar con éxito su masa muscular. Sigue leyendo!

Hay casos en los que la práctica de la misma formación o el mismo ejercicio durante mucho tiempo crea un estancamiento. Estamos hablando de «estancamiento» porque el músculo no sigue creciendo. Y eso sucede porque los ejercicios no tienen el mismo efecto durante mucho tiempo.

Por lo tanto, se recomienda cambiar su entrenamiento de vez en cuando. De esta manera, utilice las siguientes técnicas de entrenamiento para desarrollar masa muscular y variar ligeramente su entrenamiento:

Técnica de preagotamiento

La técnica de pre-agotamiento consiste en «aislar» el músculo. Es decir, se seleccionan los músculos y luego se hacen ejercicios alrededor de esa área específica. Es un tipo de entrenamiento que proporciona buenos efectos en poco tiempo, sin embargo, no es muy recomendable hacer esto muy a menudo debido al riesgo de sobreentrenamiento.

Para poner en práctica este entrenamiento y desarrollar masa muscular es necesario primero hacer un ejercicio de aislamiento y luego un ejercicio básico. Por ejemplo, primero la pierna presiona y luego se pone en cuclillas. Puede utilizar esta técnica dos o tres veces por semana.

Mira también:   ¿Conoces el entrenamiento de las 100 repeticiones?

Entrenar las 100 repeticiones

Eso es exactamente lo que lees, 100 repeticiones de cada ejercicio. Este entrenamiento puede ser bastante estresante, ya que se trata de un gran número de repeticiones. Sin embargo, es un reto tanto físico como mental que puede dar grandes resultados.

Para utilizar este método, haga un buen calentamiento, seleccione los ejercicios musculares en los que desea trabajar y luego haga 100 repeticiones. Si en medio del entrenamiento te cansas demasiado o si el músculo empieza a doler, entonces toma un pequeño descanso y luego continúa. Lo importante es completar las 100 repeticiones.

Técnica de la pirámide ascendente

En esta técnica debes usar pesas, por lo que es importante que seas consciente de tus habilidades. Es decir, si nunca has usado pesas en tu entrenamiento lo más recomendable es empezar con pesas de 2 o 4 kg; y, a medida que ganes más fuerza, aumenta el peso .

De esta manera, usted no correrá el riesgo de sufrir dolor muscular o lesiones. Ahora, si has trabajado con pesas antes, puedes incluir esta técnica en tu entrenamiento sin ningún problema.

La técnica de la pirámide ascendente consiste en comenzar con una serie y una cantidad mínima de peso e ir aumentando en cada serie . Por ejemplo, hacer 10 sentadillas con 2 kg de peso, luego 20 con 4 kg y así ir aumentando el peso y las repeticiones.

Tiempo vivo

Los músculos generan tensión al mover una carga externa. Del mismo modo, mantener la tensión durante un cierto tiempo aumenta el esfuerzo muscular, lo que resulta en un crecimiento de la masa muscular.

Mira también:   Beneficios de remar alto con mancuernas

Esta es una de las técnicas de entrenamiento en la que no debe centrarse en las repeticiones, sino en los ejercicios realizados. Ejercicios como tabla, cuclillas isométricas , fregadero isométrico, entre otros.

Para aplicar este método también debe avanzar gradualmente. En otras palabras , lo ideal para la salud de tus músculos es que empieces a mantener los ejercicios durante 30 segundos; para eventualmente aumentar el tiempo.

Lo que se necesita para desarrollar masa muscular

Hay ciertos aspectos que son necesarios para que las técnicas de entrenamiento den fruto. A veces nos concentramos en hacer el entrenamiento perfectamente, lo cual es excelente. Sin embargo, no debemos ignorar lo siguiente:

  • Descanso: no hay una cantidad fija de horas de descanso, sin embargo, trate de no descansar menos de 7 horas en la medida de lo posible. Del mismo modo, descansa mientras tu cuerpo lo pida; esto es importante porque durante el descanso el músculo se recupera.
  • Comer bien: la nutrición es esencial para el crecimiento muscular. Además, la desnutrición se convierte en un riesgo en el momento de hacer ejercicio ya que puede enfermarse. Y al mismo tiempo, entrenar sin comer bien no quema grasa, sino el músculo , retrasando así la posibilidad de desarrollar masa muscular
  • Hidratarse: la hidratación es muy importante durante el ejercicio.

Estas técnicas de entrenamiento le ayudarán a desarrollar su masa muscular. Es esencial que seas constante. Si entrenas esporádicamente es muy probable que tus músculos no puedan consolidarse. Por lo tanto, trate de estar motivado y realice estas técnicas en su entrenamiento. ¡Adelante!

Los cinco mejores ejercicios para aumentar la masa muscular en las piernas En la práctica, uno de los principales objetivos de muchos de los que asisten regularmente al gimnasio es aumentar la masa muscular. Leer más «

Mira también:   Entrenamiento con timbales o pesos rusos

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