Desarrollo de los hombros: cómo hacer y ejercitar los hombros, los senos y los brazos

¡Comparte!

El ejercicio de desarrollo del hombro es elegido en el gimnasio por aquellos que desean tener pectorales, hombros y brazos anchos y bien musculados. Ya que él también trabaja las piernas y el núcleo, es una opción muy completa que podemos añadir al entrenamiento. En este artículo, te diremos cómo realizar el desarrollo del hombro correctamente.

Desarrollo del hombro: ¿qué músculos trabaja?

Es uno de los mejores ejercicios para poder ganar fuerza y masa muscular en la parte superior del cuerpo. Sin embargo, el desarrollo de los hombros se considera un «ejercicio complejo» que involucra otras áreas: las piernas y el núcleo trabajan de forma isométrica. Y, por supuesto, los brazos y los hombros son responsables de levantar el peso sobre la cabeza.

Nos enfrentamos a movimientos que nos permiten tener hombros fuertes e incluso rendir mejor en el entrenamiento en su conjunto. Por ejemplo, si usted realiza el famoso supino, puede aumentar su rendimiento.

Los principales músculos implicados en este ejercicio se encuentran en la parte superior: hombros (que realizan la mayor parte del trabajo), deltoides, trapecios y sierra mayor. Además, el tríceps braquial y la clavícula del pectoral mayor también funcionan.

Errores y consejos al practicar el desarrollo del hombro

Es imprescindible prestar atención a las señales que nos da el cuerpo cuando hacemos algún ejercicio, ya sea el desarrollo de los hombros o cualquier otro. Si sientes dolor en algún músculo que no es parte del movimiento, probablemente significa que estás haciendo algo mal. Mire al espejo y consulte a un entrenador para que le ayude con la técnica.

En todo momento es importante mantener la cabeza y la espalda rectas. Mire hacia adelante y concéntrese en un punto fijo para evitar mover el cuello y lesionarse.

Tenga mucho cuidado con las pesas, porque poner demasiado peso es un error común y puede llevar a problemas musculares o dolor. Empiece lentamente y recuerde que la «competición» depende de usted, no de sus colegas del gimnasio.

Técnica correcta para desarrollar los hombros

Para empezar, párese con las piernas ligeramente separadas. No haga este ejercicio sentado. Como la columna lumbar no soportará la presión y los músculos no se trabajarán como deberían.

Algunos eligen hacer el ejercicio en la máquina del herrero o en la máquina de cuclillas del herrero, donde una barra está unida a la parte superior del dispositivo . Puede elegir esta opción siempre y cuando pueda ajustar la altura de la barra a su altura, es decir, la altura de sus hombros. De esta manera, usted puede hacer el ejercicio completamente.

¿Y cómo elegir el peso adecuado para el desarrollo del hombro? Puedes guiarte a partir de los otros ejercicios que practiques con la barra. No quiere «lucirse» ante otras personas en el gimnasio. Habrá tiempo para eso.

Por ahora, concéntrate en la técnica y si tienes que hacer sin peso (sólo con la barra), sólo será por unos días. Luego puede aumentar gradualmente los pesos. Es la mejor manera de lograr los resultados deseados!

Para conseguir la barra, la huella debe estar a la altura de los hombros o algo más abierto. Los puños deben estar apuntando hacia adelante.

Ahora es el momento de levantar la barra: levántala hacia arriba y ligeramente hacia atrás (no hacia adelante), pero no cruces el titular. Tendrás que retroceder un poco la barbilla para evitar chocar con la barra, tu espalda puede ayudarte a hacer este movimiento.

Estos consejos son importantes para realizar el ejercicio en su forma libre, ya que la propia máquina guiará el movimiento.

Los codos deben estar apuntando hacia adelante, empujando, y deben ayudarnos a hacer el ejercicio. Intente permanecer en esta posición durante unos segundos antes de flexionar los brazos y volver lentamente a la posición inicial.

Cuando termine la primera repetición, la barra debe caer sobre sus hombros. Así, los brazos no harán la fuerza y sólo servirán para estabilizar. Además, ¡no te cansarás antes de tiempo!

¿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:   Entrenamiento suspendido: entrenamientos y ejercicios con TRX

89 comentarios en “Desarrollo de los hombros: cómo hacer y ejercitar los hombros, los senos y los brazos”

  1. certainly like your web site however you need to take a look at the spelling on quite a few of your posts. Several of them are rife with spelling problems and I to find it very bothersome to inform the reality on the other hand I’ll certainly come back again.|

  2. I’m amazed, I have to admit. Rarely do I come across a blog that’s equally educative and engaging, and without a doubt, you have hit the nail on the head. The problem is something which not enough folks are speaking intelligently about. I am very happy that I stumbled across this in my hunt for something regarding this.|

  3. Its such as you learn my mind! You appear to understand so much about this, like you wrote the e-book in it or something. I believe that you could do with a few p.c. to pressure the message home a little bit, however other than that, this is excellent blog. A great read. I will definitely be back.|

  4. Great post. I was checking constantly this blog and I am impressed! Extremely useful info specially the last part 🙂 I care for such info much. I was looking for this certain information for a long time. Thank you and good luck.|

  5. I don’t know whether it’s just me or if everybody else encountering issues with your blog. It looks like some of the written text in your content are running off the screen. Can somebody else please provide feedback and let me know if this is happening to them as well? This might be a issue with my web browser because I’ve had this happen before. Many thanks|

  6. This design is steller! You definitely know how to keep a reader amused. Between your wit and your videos, I was almost moved to start my own blog (well, almost…HaHa!) Great job. I really enjoyed what you had to say, and more than that, how you presented it. Too cool!|

  7. Hello there, just became alert to your blog through Google, and found that it’s really informative. I’m going to watch out for brussels. I will appreciate if you continue this in future. Numerous people will be benefited from your writing. Cheers!|

  8. I am really inspired together with your writing abilities and also with the format for your blog. Is this a paid subject matter or did you modify it your self? Anyway keep up the excellent high quality writing, it is rare to peer a nice blog like this one nowadays..|

  9. You are so interesting! I do not think I’ve truly read a single thing like that before. So good to discover somebody with a few genuine thoughts on this topic. Really.. many thanks for starting this up. This site is one thing that is required on the web, someone with some originality!|

  10. Do you have a spam problem on this website; I also am a blogger, and I was curious about your situation; we have developed some nice methods and we are looking to trade methods with others, please shoot me an e-mail if interested.|

  11. I was suggested this web site via my cousin. I am no longer positive whether this put up is written by him as no one else recognise such certain approximately my trouble. You’re wonderful! Thank you!|

  12. I have learn several excellent stuff here. Certainly value bookmarking for revisiting. I surprise how a lot attempt you put to make this type of fantastic informative web site.|

  13. Great beat ! I wish to apprentice while you amend your site,
    how could i subscribe for a weblog website? The account
    helped me a applicable deal. I have been tiny bit familiar
    of this your broadcast provided shiny clear idea

  14. Heya i am for the primary time here. I came across this board
    and I in finding It really helpful & it helped me out a lot.
    I hope to give one thing again and aid others such as you aided me.

  15. I was recommended this blog by my cousin. I’m not sure whether this post is written by him as no one else know such detailed about my difficulty. You’re amazing! Thanks!|

  16. Asking questions are really fastidious thing if you are not understanding something entirely, except this paragraph presents fastidious understanding even.|

  17. It’s a pity you don’t have a donate button! I’d without a doubt donate to this fantastic blog! I suppose for now i’ll settle for book-marking and adding your RSS feed to my Google account. I look forward to new updates and will share this site with my Facebook group. Talk soon!|

  18. It’s a pity you don’t have a donate button! I’d definitely donate to this excellent blog! I suppose for now i’ll settle for bookmarking and adding your RSS feed to my Google account. I look forward to brand new updates and will talk about this blog with my Facebook group. Talk soon!|

  19. Wonderful blog! I found it while searching on Yahoo News. Do you have any suggestions on how to get listed in Yahoo News? I’ve been trying for a while but I never seem to get there! Appreciate it|

  20. I truly love your blog.. Very nice colors & theme. Did you create this website yourself? Please reply back as I’m trying to create my own blog and want to learn where you got this from or just what the theme is named. Thank you!|

  21. Hmm is anyone else experiencing problems with the images on this blog loading? I’m trying to find out if its a problem on my end or if it’s the blog. Any responses would be greatly appreciated.|

  22. I’m impressed, I must say. Seldom do I come across a blog that’s both educative and entertaining, and without a doubt, you’ve hit the nail on the head.

    The issue is something that too few folks are speaking intelligently about.

    Now i’m very happy I stumbled across this in my search for something concerning this.

  23. Today, I went to the beach front with my kids. I found a sea shell and gave it to my 4 year old daughter and said «You can hear the ocean if you put this to your ear.» She put
    the shell to her ear and screamed. There was a hermit crab
    inside and it pinched her ear. She never wants to go back!
    LoL I know this is completely off topic but I had to tell someone!

  24. Hello, i think that i saw you visited my site thus i came to “return the favor”.I’m attempting to find things to enhance my web site!I suppose its ok to use some of your ideas!!|

  25. I like the valuable information you provide in your articles. I will bookmark your weblog and check again here regularly. I’m quite sure I will learn lots of new stuff right here! Good luck for the next!|

  26. Excellent post however I was wondering if you could write a litte more on this subject? I’d be very thankful if you could elaborate a little bit more. Many thanks!|

  27. I just like the helpful information you supply in your articles. I will bookmark your weblog and check again here regularly. I am rather certain I’ll be told plenty of new stuff proper here! Good luck for the following!|

  28. Thanks a ton for being my instructor on this niche. My partner and i enjoyed the article quite definitely and most of all liked the way you handled the aspect I thought to be controversial. You happen to be always really kind towards readers like me and assist me in my existence. Thank you.

  29. Thank you for the sensible critique. Me & my neighbor were just preparing to do some research about this. We got a grab a book from our local library but I think I learned more clear from this post. I am very glad to see such magnificent info being shared freely out there.

  30. I don’t even know how I ended up right here, but I believed this submit was good. I don’t understand who you might be however definitely you are going to a famous blogger for those who are not already 😉 Cheers!

  31. I haven’t checked in here for a while since I thought it was getting boring, but the last few posts are great quality so I guess I will add you back to my everyday bloglist. You deserve it my friend 🙂

  32. I would like to take the chance of thanking you for the professional instruction I have constantly enjoyed viewing your site. I will be looking forward to the particular commencement of my university research and the whole preparing would never have been complete without consulting this site. If I may be of any help to others, I would be ready to help as a result of what I have gained from here.

  33. I will immediately clutch your rss feed as I can’t to find your e-mail subscription hyperlink or e-newsletter service. Do you have any? Please permit me recognise in order that I may subscribe. Thanks.

  34. Hey There. I discovered your weblog the use of msn. That is a very smartly written article. I will make sure to bookmark it and come back to read extra of your helpful information. Thanks for the post. I’ll definitely return.|

  35. Greetings! I’ve been following your blog for a while now and finally got the courage to go ahead and give you a shout out from New Caney Texas! Just wanted to tell you keep up the good work!|

  36. Hello! I’ve been following your web site for a long time now and finally got the bravery to go ahead and give you a shout out from Lubbock Texas! Just wanted to say keep up the good job!|

  37. I just want to mention I am new to weblog and actually loved your web-site. Likely I’m likely to bookmark your site . You actually come with superb articles and reviews. Thank you for sharing your website.

Deja un comentario

shares