Ejercicios de bíceps con mancuernas

¡Comparte!

Aquellos que buscan ganar masa muscular a través del entrenamiento con pesas saben que bíceps es uno de los músculos preferidos para desarrollar . Los ejercicios de bíceps con mancuernas son una buena opción para aumentar la masa muscular en esta área.

La fuerte apariencia de esta parte de la anatomía en hombres en particular se considera generalmente un signo inequívoco de masculinidad . Además, cada día más mujeres también buscan obtener buenos bíceps .

Como con cualquier otro músculo, una dieta alta en proteínas y el levantamiento de pesas deben ser combinados para desarrollarlos.

En el caso específico de levantamiento de pesas , las mancuernas son los accesorios más utilizados para el ejercicio. Los resultados del entrenamiento serán evidentes después de algunas sesiones de entrenamiento.

En cualquier caso, los bíceps no deben ser ejercitados solos; todo entrenamiento debe ser integral. No es apropiado ejercitar estos músculos sin hacerlo igual que su contraparte, los tríceps. Incluso hay entrenadores que recomiendan comenzar con los tríceps.

Para cumplir con el levantamiento de pesas en el programa de entrenamiento de bíceps , a continuación veremos algunos ejercicios con mancuernas.

Consideraciones al hacer ejercicios para desarrollar bíceps

En todos los programas de formación , intentamos sacar el máximo provecho de los ejercicios propuestos sin el coste de una lesión. Antes de realizar los siguientes ejercicios con mancuernas, es importante tener en cuenta las siguientes recomendaciones:

  • Mantenga el cuello erguido y el abdomen contraídos mientras se realizan los movimientos, para que no desplace el esfuerzo hacia la columna vertebral.
  • Sólo se deben mover las partes del cuerpo indicadas en cada ejercicio. De lo contrario, la energía inversa se dispersa y pueden producirse lesiones.
  • No empiece el programa con pesas pesadas, auméntelas progresivamente para evitar lesiones.
  • Establecer repeticiones suficientes y periódicas.
  • El levantamiento de pesas no debe hacerse rápidamente, sino con concentración, sintiendo conscientemente el peso y su impacto en los músculos.
  • Como en cualquier plan de ejercicio, debe haber hidratación antes y después del entrenamiento.
  • No empiece un entrenamiento sin combinarlo con un plan de alimentación , que generalmente considera un aumento de proteínas .
  • El estiramiento debe realizarse al final del entrenamiento para restaurar la condición muscular normal, mantenerla en buenas condiciones y eliminar la tensión.
  • La impaciencia no es una buena amiga del entrenamiento físico. El esfuerzo excesivo no hará que un músculo se desarrolle más rápido o mejor. Se sugiere comenzar los primeros cuatro meses con seis series y aumentar hasta llegar a doce.
Mira también:   Ejercicios que no pueden faltar al trabajar en pectorales

Ejercicios con mancuernas para los bíceps

Hay muchos ejercicios de este tipo y todo depende de las preferencias o necesidades de cada persona. A las figuras básicas se añaden algunas variaciones, obtenidas ejecutando las mismas técnicas en otras posiciones.

Hay varios ejemplos de este tipo de ejercicio: sentado en un banco ; acostado boca abajo o boca arriba en asientos largos, rectos o inclinados . También es beneficioso hacer flexiones con soporte de la axila.

Flexiones de bíceps de un solo lado

  • Tome dos mancuernas, una con cada mano, para que las palmas estén hacia adelante.
  • Levántese de un lado al hombro flexionando el brazo mientras rota la otra mano hacia la cadera. Haz una pausa y haz otra repetición.
  • Después de unas diez repeticiones, haga lo mismo con el otro brazo.
  • Repetir desde el principio varias veces.

Bíceps con brazos alternados

  • Sostenga las mancuernas junto a su cuerpo, con las palmas hacia adentro.
  • Levante la mancuerna desde la derecha hacia el hombro mientras gira la palma hacia el mismo hombro. Mientras tanto, la izquierda permanece abajo. Baja la mancuerna a la derecha.
  • Haga lo mismo con la mancuerna de la izquierda.
  • Cada vez que la mancuerna baja, las palmas de las manos se giran nuevamente hacia la cadera o hacia un lado.
  • Alterne el brazo unas 10 veces.

Flexiones simultáneas de bíceps

  • Sostenga las mancuernas junto a su cuerpo, con las palmas hacia adentro.
  • Levante ambas mancuernas al mismo tiempo hasta que alcancen la altura del hombro mientras gira las palmas hacia atrás.
  • Realice series de 10 repeticiones.

Flexiones de bíceps tipo martillo

  • Sostenga las mancuernas junto a su cuerpo, con las palmas hacia adentro.
  • Levante ambas mancuernas al mismo tiempo hasta el hombro, manteniendo la orientación de las palmas de las manos.
  • Realice 10 repeticiones con pausas entre ellas.
Mira también:   Entrenamiento completo de Crossfit - y algunos términos importantes

Estos ejercicios con mancuernas con sus variaciones de posición son suficientes para desarrollar adecuadamente los bíceps.

Fuerte y definido: el secreto de los brazos tonificados Hasta hace poco, se creía que sólo los culturistas podían tener brazos tonificados…. Esto no podría estar más lejos de la realidad! Leer más «

178 comentarios en “Ejercicios de bíceps con mancuernas”

  1. I got this web page from my friend who informed me on the topic of this website and at the moment this time I am visiting this website and reading very informative content here.|

  2. Its such as you read my thoughts! You appear to know a lot approximately this, such as you wrote the book in it or something. I feel that you just could do with some percent to drive the message home a little bit, but instead of that, that is excellent blog. An excellent read. I’ll certainly be back.|

  3. When I originally commented I clicked the «Notify me when new comments are added» checkbox and now each time a comment is
    added I get three e-mails with the same comment.
    Is there any way you can remove people from that service? Bless you!

  4. If you are going for best contents like me, only visit this site daily for the reason that it gives quality contents, thanks

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

    The issue is something that too few men and women are speaking intelligently about.

    Now i’m very happy that I came across this during my hunt for something regarding this.

  6. I just want to say I am just all new to blogging and truly enjoyed you’re web-site. Most likely I’m going to bookmark your website . You absolutely have tremendous articles and reviews. Kudos for revealing your blog site.

  7. Greetings from California! I’m bored to tears at work so I decided to check out your blog on my iphone during lunch break. I enjoy the info you present here and can’t wait to take a look when I get home. I’m surprised at how quick your blog loaded on my mobile .. I’m not even using WIFI, just 3G .. Anyways, excellent blog!

  8. I’m the manager of JustCBD label (justcbdstore.com) and am aiming to grow my wholesale side of business. I am hoping anybody at targetdomain give me some advice . I thought that the most effective way to do this would be to connect to vape companies and cbd stores. I was hoping if anybody could recommend a reputable web site where I can get CBD Shops B2B Marketing List I am presently reviewing creativebeartech.com, theeliquidboutique.co.uk and wowitloveithaveit.com. Unsure which one would be the best choice and would appreciate any support on this. Or would it be easier for me to scrape my own leads? Ideas?

  9. This is a great tip especially to those new to the blogosphere. Brief but very accurate information… Thanks for sharing this one. A must read article!

  10. I’m not sure where you’re getting your info, but good topic.

    I needs to spend some time learning more or understanding more.
    Thanks for excellent information I was looking for this information for my mission.

  11. 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 trouble. You are wonderful! Thanks!

  12. Your style is very unique in comparison to other people I’ve read stuff from. I appreciate you for posting when you have the opportunity, Guess I’ll just book mark this site.

  13. Next time I read a blog, I hope that it does not disappoint me just as much as this particular one. After all, Yes, it was my choice to read, but I actually believed you would have something useful to talk about. All I hear is a bunch of complaining about something that you could fix if you were not too busy searching for attention.

  14. When someone writes an article he/she keeps the image of a user in his/her brain that how a user can know it. Therefore that’s why this article is amazing. Thanks!

  15. I do agree with all the ideas you have introduced on your post. They are really convincing and will definitely work. Nonetheless, the posts are very short for beginners. Could you please lengthen them a bit from next time? Thanks for the post.

  16. Hello! This post couldn’t be written any better! Reading through this post reminds me of my good old room mate!
    He always kept chatting about this. I will forward this article to him.
    Fairly certain he will have a good read. Many thanks for sharing!

  17. Your style is so unique compared to other people I’ve read stuff from. Thanks for posting when you have the opportunity, Guess I will just bookmark this page.

  18. I blog often and I really appreciate your information. This great article has really peaked my interest. I’m going to book mark your site and keep checking for new information about once per week. I opted in for your RSS feed too.

  19. The next time I read a blog, I hope that it does not disappoint me as much as this one. I mean, I know it was my choice to read through, however I genuinely believed you’d have something helpful to talk about. All I hear is a bunch of crying about something you can fix if you weren’t too busy seeking attention.

  20. Achieving your fitness goal does not have to require a certified personal trainer or an expensive gym memberships, especially if you have the budget and the space to consider practically every workout machine in the market.

  21. Hi, I do think this is a great blog. I stumbledupon it 😉 I will come back yet again since i have book-marked it. Money and freedom is the best way to change, may you be rich and continue to help other people.

  22. An impressive share! I have just forwarded this onto a friend who has been doing a little research on this. And he in fact ordered me lunch due to the fact that I found it for him… lol. So allow me to reword this…. Thank YOU for the meal!! But yeah, thanx for spending the time to talk about this subject here on your web page.

  23. We tested coffee makers for the water temperature during the brew cycle and the brewing time as well as the temperature of the coffee at the end of brewing and during the keep warm cycle. In addition, we evaluated each brewer’s ease of use, including how easy it was to read and use the controls, access the water tank and brew basket, read the markings on the tank and carafe, whether or not it had automatic keep warm and shut off cycles, and the ease of cleaning the carafe.

  24. Whats up are using WordPress for your site platform? I’m new to the blog world but I’m trying to get started and create my own. Do you require any html coding expertise to make your own blog? Any help would be really appreciated!

  25. Right here is the right website for everyone who would like to understand this topic. You know so much its almost hard to argue with you (not that I personally would want to…HaHa). You definitely put a fresh spin on a topic that has been discussed for many years. Great stuff, just great!

  26. I do love the way you have framed this difficulty plus it does provide me some fodder for consideration. Nevertheless, through everything that I have experienced, I only wish when other feedback stack on that individuals keep on point and don’t start on a tirade associated with some other news du jour. All the same, thank you for this superb piece and while I can not really go along with it in totality, I value your standpoint.

  27. Good web site! I truly love how it is easy on my eyes and the data are well written. I’m wondering how I could be notified when a new post has been made. I’ve subscribed to your feed which must do the trick! Have a nice day!

  28. A motivating discussion is definitely worth comment. I believe that you should publish more on this subject, it may not be a taboo subject but usually people do not talk about such subjects. To the next! All the best!!

  29. I must thank you for the efforts you have put in writing this site. I am hoping to view the same high-grade content by you in the future as well. In truth, your creative writing abilities has motivated me to get my own site now 😉

  30. Hi, I do believe this is an excellent blog. I stumbledupon it 😉 I’m going to come back once again since I book marked it. Money and freedom is the greatest way to change, may you be rich and continue to guide others.

  31. I think that is one of the such a lot vital info for me. And i am glad studying your article. But wanna remark on some common issues, The website taste is wonderful, the articles is actually excellent : D. Excellent process, cheers

  32. Howdy! This post could not be written much better! Going through this post reminds me of my previous roommate! He always kept preaching about this. I most certainly will forward this information to him. Pretty sure he’ll have a good read. Thanks for sharing!

  33. This design is spectacular! You certainly 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 loved what you had to say, and more than that, how you presented it. Too cool!

  34. Can I just say what a comfort to discover an individual who actually understands what they’re discussing on the web. You certainly understand how to bring an issue to light and make it important. More and more people really need to read this and understand this side of your story. I was surprised that you’re not more popular since you most certainly have the gift.

  35. After checking out a number of the blog articles on your web site, I really appreciate your way of blogging. I saved as a favorite it to my bookmark site list and will be checking back soon. Please check out my website too and let me know your opinion.

  36. I in addition to my buddies happened to be going through the excellent guides located on the website then unexpectedly I got a horrible suspicion I never thanked you for those tips. All of the guys happened to be stimulated to study them and already have unquestionably been using them. I appreciate you for really being really kind and then for deciding upon these kinds of nice tips most people are really wanting to be informed on. Our sincere regret for not expressing gratitude to sooner.

  37. Hi, i believe that i saw you visited my web site so i came to “go back the prefer”.I am attempting to to find issues to enhance my web site!I guess its good enough to use some of your ideas!!

  38. Hi there! This post could not be written any better! Reading through this post reminds me of my previous room mate! He always kept talking about this. I will forward this article to him. Pretty sure he will have a good read. Thank you for sharing!

  39. Hi there! This post couldn’t be written any better! Looking through this post reminds me of my previous roommate! He constantly kept talking about this. I will send this information to him. Fairly certain he will have a very good read. Thanks for sharing!

  40. Hello! I could have sworn I’ve visited this website before but after going through a few of the articles I realized it’s new to me. Anyways, I’m certainly pleased I came across it and I’ll be book-marking it and checking back frequently!

  41. Hello there, I believe your web site might be having browser compatibility issues. When I take a look at your website in Safari, it looks fine however, if opening in I.E., it has some overlapping issues. I just wanted to give you a quick heads up! Apart from that, great site!

  42. Howdy! I could have sworn I’ve visited your blog before but after browsing through some of the posts I realized it’s new to me. Nonetheless, I’m certainly pleased I stumbled upon it and I’ll be book-marking it and checking back frequently!

  43. I am curious to find out what blog platform you are using? I’m having some minor security problems with my latest website and I’d like to find something more risk-free. Do you have any solutions?

  44. Excellent post. I was checking constantly this blog and I’m impressed! Extremely helpful information particularly the last part 🙂 I care for such information much. I was looking for this particular information for a very long time. Thank you and best of luck.

  45. I would like to thank you for the efforts you have put in writing this website. I’m hoping to view the same high-grade blog posts by you later on as well. In fact, your creative writing abilities has motivated me to get my own website now 😉

  46. After looking over a few of the blog posts on your site, I honestly appreciate your technique of writing a blog. I book marked it to my bookmark webpage list and will be checking back in the near future. Take a look at my web site as well and let me know your opinion.

  47. I was wondering if you ever considered changing the page layout of your website? Its very well written; I love what youve got to say. But maybe you could a little more in the way of content so people could connect with it better. Youve got an awful lot of text for only having 1 or two pictures. Maybe you could space it out better?

  48. I was very happy to discover this site. I wanted to thank you for ones time for this fantastic read!! I definitely appreciated every little bit of it and I have you bookmarked to check out new information on your site.

  49. Hi would you mind letting me know which hosting company you’re utilizing? I’ve loaded your blog in 3 different web browsers and I must say this blog loads a lot faster then most. Can you recommend a good web hosting provider at a fair price? Cheers, I appreciate it!

  50. This design is spectacular! You obviously 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!) Fantastic job. I really enjoyed what you had to say, and more than that, how you presented it. Too cool!

  51. I am loving this blog. I have visit so many time to this blog. I have found this blog from ask. I have received a nice stuff of information. I really appreciate to meet to it and i emphasize to this blog. My curiosity to learn more and more on this blog.

  52. Hi there, There’s no doubt that your web site may be having web browser compatibility problems. When I look at your site in Safari, it looks fine but when opening in I.E., it’s got some overlapping issues. I merely wanted to give you a quick heads up! Besides that, excellent website!

  53. Thanks so much for providing individuals with an extraordinarily pleasant chance to read in detail from this blog. It is usually very cool and packed with amusement for me personally and my office friends to visit your blog minimum thrice a week to read through the new items you have. And lastly, we’re actually pleased with all the surprising knowledge you serve. Certain two tips on this page are in truth the best we’ve ever had.

  54. I’m impressed, I need to say. Really hardly ever do I encounter a blog that’s each educative and entertaining, and let me let you know, you might have hit the nail on the head. Your thought is outstanding; the problem is one thing that not enough individuals are speaking intelligently about. I’m very happy that I stumbled throughout this in my search for one thing relating to this.

  55. I seriously love your website.. Great colors & theme. Did you make this web site yourself? Please reply back as I’m attempting to create my own personal site and want to learn where you got this from or exactly what the theme is called. Kudos!

  56. Its like you read my mind! You seem to know so much about this, like you wrote the book in it or something. I think that you can do with a few pics to drive the message home a bit, but other than that, this is excellent blog. An excellent read. I will certainly be back.

  57. The next time I read a weblog, I hope that it doesnt disappoint me as much as this one. I mean, I know it was my option to learn, but I actually thought youd have one thing interesting to say. All I hear is a bunch of whining about something that you can repair when you werent too busy in search of attention.

  58. Youre so cool! I dont suppose Ive learn something like this before. So good to search out somebody with some original thoughts on this subject. realy thank you for beginning this up. this web site is something that’s wanted on the internet, someone with just a little originality. useful job for bringing something new to the web!

  59. Howdy! I could have sworn I’ve visited this site before but after going through a few of the articles I realized it’s new to me. Nonetheless, I’m definitely delighted I came across it and I’ll be bookmarking it and checking back often!

  60. The very next time I read a blog, I hope that it won’t disappoint me as much as this one. After all, Yes, it was my choice to read, however I really believed you would have something helpful to talk about. All I hear is a bunch of crying about something that you could fix if you weren’t too busy searching for attention.

  61. I precisely needed to thank you very much all over again. I’m not certain the things that I would have taken care of in the absence of these tactics documented by you over such a field. It absolutely was a real fearsome condition in my circumstances, however , witnessing your professional technique you managed it made me to jump with contentment. Now i’m grateful for the assistance and in addition hope you recognize what a great job your are accomplishing teaching many people thru your blog post. Most probably you have never got to know any of us.

  62. May I simply just say what a comfort to uncover someone who really understands what they’re discussing online. You definitely know how to bring a problem to light and make it important. A lot more people need to check this out and understand this side of the story. I was surprised you are not more popular because you most certainly have the gift.

  63. Hello very cool site!! Guy .. Beautiful .. Superb .. I will bookmark your website and take the feeds also…I’m happy to search out numerous useful info right here in the put up, we want develop extra techniques in this regard, thanks for sharing. . . . . .

  64. The next time I read a blog, I hope that it does not disappoint me as much as this particular one. I mean, I know it was my choice to read through, but I truly thought you’d have something helpful to say. All I hear is a bunch of moaning about something that you could possibly fix if you weren’t too busy seeking attention.

  65. Please let me know if you’re looking for a writer for your site. You have some really good posts and I think I would be a good asset. If you ever want to take some of the load off, I’d absolutely love to write some material for your blog in exchange for a link back to mine. Please shoot me an e-mail if interested. Cheers!

  66. An outstanding share! I’ve just forwarded this onto a friend who was conducting a little research on this. And he in fact ordered me dinner because I found it for him… lol. So let me reword this…. Thank YOU for the meal!! But yeah, thanx for spending the time to discuss this subject here on your web site.

  67. Together with every little thing which seems to be developing within this subject material, your viewpoints are generally very stimulating. Having said that, I am sorry, because I can not subscribe to your whole suggestion, all be it exciting none the less. It looks to everyone that your comments are generally not entirely justified and in actuality you are your self not really entirely confident of your argument. In any case I did take pleasure in reading through it.

  68. The very next time I read a blog, Hopefully it doesn’t fail me as much as this one. After all, I know it was my choice to read through, but I truly thought you would have something useful to say. All I hear is a bunch of moaning about something that you could possibly fix if you weren’t too busy searching for attention.

  69. Youre so cool! I dont suppose Ive learn anything like this before. So good to seek out any individual with some original ideas on this subject. realy thank you for starting this up. this website is one thing that’s needed on the net, somebody with a bit originality. helpful job for bringing something new to the web!

  70. I’m impressed, I have to admit. Rarely do I come across a blog that’s both equally educative and entertaining, and let me tell you, you’ve hit the nail on the head. The issue is something that too few people are speaking intelligently about. Now i’m very happy I came across this in my search for something regarding this.

  71. Most of what you say is astonishingly appropriate and that makes me ponder why I hadn’t looked at this in this light previously. This piece truly did switch the light on for me personally as far as this subject matter goes. However at this time there is one particular factor I am not necessarily too comfy with so whilst I attempt to reconcile that with the actual main idea of your position, let me see just what all the rest of your subscribers have to say.Very well done.

Deja un comentario