Ejercicios para ejercitar los tríceps y completar el entrenamiento

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¿Realiza ejercicios para ejercitar los tríceps en su entrenamiento? Existen excelentes ejercicios para determinar qué es en realidad un grupo muscular. Hay algunas recomendaciones importantes en términos de técnica y prevención de lesiones. Más información a continuación.

Los ejercicios para ejercitar los tríceps son extremadamente positivos para ganar fuerza y resistencia en estos músculos . Son muy recomendables para la hipertrofia o para aquellos que buscan definición.

Ejercicios de ejercicios de tríceps

A continuación se describen las metodologías más utilizadas en los ejercicios de elaboración de los tríceps.

1. banco de tríceps

Es quizás la forma más común de ejercitar ese músculo. Consiste en sentarse en un banco o silla y colocar las manos a los lados, con las palmas hacia abajo. Luego, debe llevar el cuerpo ligeramente hacia adelante y flexionar los brazos; los glúteos quedarán suspendidos en el aire, ya no en el banco.

Mientras tanto, las piernas deben estar semiflexionadas y con los talones como punto de apoyo. El primer movimiento del ejercicio consiste en flexionar los codos a un ángulo de 90°; luego, hay que empujar los tríceps para volver a la posición inicial.

Una variante muy interesante de este ejercicio es colocar un banco para apoyar los pies. En este caso, la dificultad aumenta un poco, ya que el peso que soportamos y levantamos con los brazos es mayor. También puede añadir discos en los muslos para trabajar con más peso.

Al hacer este ejercicio, intente no cometer los siguientes errores:

  • Estire completamente los brazos mientras trepa .
  • .

  • Coloque el asiento para los pies demasiado cerca o demasiado lejos.
  • Añada demasiado peso o coloque los discos sobre o debajo de las rodillas.

2. Tríceps en barras paralelas

Otra excelente alternativa entre los ejercicios para elaborar los tríceps es utilizar barras, paralelas en este caso . La dificultad del ejercicio aumenta un poco, por lo que se recomienda para los atletas más avanzados.

Para hacer este ejercicio, debemos colgarnos de las barras y levantar el cuerpo hasta que levantemos los pies del suelo. Es aconsejable evitar que toquen el suelo mientras se realiza el ejercicio, por lo que es mejor doblar las rodillas.

El movimiento es muy similar al utilizado en el ejercicio anterior: tenemos que doblar los codos hasta que alcancen los 90°; luego tenemos que estirarlos para volver a la posición inicial.

3. Tríceps en la máquina

También puede hacer ejercicios para calcular los tríceps en una máquina . No es un dispositivo específico, sino la máquina clásica en la que también hacemos pecho, piernas y espalda llamada polea.

Para encajar tríceps con él, debe sostener las dos asas al mismo tiempo, o una a la vez, que están al lado de su cintura. Luego simplemente empuja hacia atrás para imitar el movimiento que harías en el banco o en las barras paralelas.

Lo mejor de esta tercera alternativa es que podemos elegir el peso exacto que queremos añadir al ejercicio. De esta manera, tendremos un seguimiento específico de nuestro progreso y podremos calcular mejor cómo aumentar las cargas.

Beneficios de los entrenamientos con tríceps

Además de ser un ejercicio de brazos, estos ejercicios para ejercitar los tríceps también requieren un esfuerzo por parte de los músculos del hombro. Además, es posible realizar muchas repeticiones seguidas, por lo que es muy conveniente eliminar la grasa en esa zona del cuerpo.

Es un ejercicio muy exigente, ya sea en un banco o en una silla, ya sea con la barra o en la máquina . A diferencia de los ejercicios con mancuernas, aquí tenemos que levantar todo el peso de nuestro cuerpo casi exclusivamente con los tríceps. En el caso de la máquina, todavía es posible hacer ejercicio con más peso que con mancuernas.

Como puedes ver, tenemos opciones de ejercicio para trabajar los tríceps de forma efectiva y sencilla. Incluso puede hacerlos en casa; sólo necesita una silla que sea pesada y estable, para que no se mueva y tenga un accidente.

Desarrollo de los hombros: cómo hacer y ejercitar los hombros, los senos y los brazos El ejercicio de prensa militar es elegido en el gimnasio por aquellos que desean tener pechos, hombros y brazos anchos y bien musculosos. Leer más

 

Mira también:   Todo lo que necesitas saber sobre el entrenamiento con cuerdas navales

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  182. Hi there! Quick question that’s completely off topic. Do you know how to make your site mobile friendly? My website looks weird when browsing from my apple iphone. I’m trying to find a theme or plugin that might be able to resolve this issue. If you have any recommendations, please share. Many thanks!

  183. Hiya! Quick question that’s completely off topic. Do you know how to make your site mobile friendly? My website looks weird when browsing from my iphone4. I’m trying to find a theme or plugin that might be able to fix this issue. If you have any suggestions, please share. Cheers!

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