Entrenamiento con barra trasera, bíceps y abdominales

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Si te imaginas un gimnasio, una caja Crossfit o cualquier tipo de entrenamiento con pesas, sin duda el primer instrumento que te viene a la mente es la barra. El siguiente es un ejemplo de entrenamiento con una barra que puedes probar.

Para empezar, las barras son el extremo opuesto del amado solo que se dobla . La primera consiste en tirar para atraer un instrumento -la barra-, mientras que la segunda se basa en ejercer fuerza contra el suelo para levantar el cuerpo y alejarlo del suelo.

Además de estas dos, hay muchas otras opciones disponibles para trabajar nuestro cuerpo y aumentar la masa muscular, la fuerza y la resistencia. Ahora, ¿para qué sirve el entrenamiento de barra?

Beneficios del entrenamiento de la barra

Tales ejercicios son muy útiles para nuestro cuerpo. Aunque inicialmente pueden darte un poco de trabajo, con el tiempo te harán ganar fuerza y también aumentar las repeticiones y los sets.

Estas son las principales ventajas que nos ofrece la formación de bar:

  • Produce un gran aumento de la fuerza corporal : esto se debe a que los músculos flexores trabajan en grandes proporciones. Es decir, los bíceps, los grandes dorsales y los trapecios.
  • Proporcionar funcionalidad al cuerpo: porque consisten en levantar el propio peso; estos ejercicios mejoran la conexión entre el sistema nervioso y el músculo .
  • Estimular la movilidad superior: Los trabajos de oficina de hoy requieren que pasemos mucho tiempo sentados e inmóviles. Con las barras, luchamos contra este problema.
  • Mejorar la postura: esto se debe a que los músculos de la espalda se ejercitan. Por lo tanto, la postura será más erguida y alargada.
  • Reducir el dolor de espalda y cuello: sólo entrenando los músculos de la espalda, se evitan muchas lesiones relacionadas con estas áreas.
  • Queman grasa: ya que también ejercitará la zona media del cuerpo, reducirá la grasa en la zona de la cintura, así como en la espalda y los bíceps.
Mira también:   ¿Conoces el entrenamiento de las 100 repeticiones?

Ejemplo de rutina de entrenamiento con barra

Así que si has decidido probar este maravilloso tipo de ejercicio , puedes usar la siguiente serie de ejercicios para dar los primeros pasos.

Si hace ejercicio con un entrenador personal o asiste a un gimnasio, dígales qué ejercicios le gustaría incluir en su rutina.

1 – Remo en reversa

Para este ejercicio, debemos tener una barra de media altura o dos barras verticales para sostener. La huella debe tener el ancho de los hombros, así como la posición de los pies.

Debemos retroceder y cuando los brazos estén completamente extendidos, volver a la posición inicial.

Importante: para que el movimiento sea correcto, debemos hacer una pequeña sentadilla y mantener siempre la espalda recta. Deberíamos hacer hasta 5 series de 10 repeticiones.

2 – Barras con huella supinada

Para ejercitar los bíceps con la barra, debemos colgarnos con una huella cerrada y supinada. Es decir, con las palmas de las manos apuntando hacia su cara y un ancho ligeramente menor que los hombros.

Así, el ejercicio consiste en levantar el peso corporal con los brazos. Además también se ejercen los dorsales . La idea es acercar el bar lo más posible al pecho.

Cuando baja, debemos volver a la casi completa extensión del cuerpo. Una vez más, haga un máximo de 5 series de hasta 10 repeticiones. Puedes empezar con menos y progresar poco a poco.

3 – Elevación de la pierna con barra

Este es un ejercicio abdominal, pero con la barra. Para hacerlo, sostenga con una huella pronunciada y coloque sus manos en el ancho de sus hombros.

Luego levante las rodillas y acérquelas al pecho. Repita este movimiento en unas 15 repeticiones por conjunto (hasta 5).

Mira también:   4 grandes ejercicios para entrenar la espalda

4 – Barras clásicas o asistidas

Las barras clásicas están hechas con una huella pronunciada y las manos a la anchura de los hombros o ligeramente más abiertas . Luego tenemos que cruzar las piernas y, con la espalda recta, llevar el pecho hacia la barra y ejercer fuerza mientras flexionamos los brazos.

Si usted está empezando y tiene problemas para hacerlo, puede poner una silla o asiento debajo para apoyarse cuando se baje. Además, también puede atarse una banda elástica en los pies para ayudar.

Comience con 4, 6 u 8 repeticiones en hasta 3 series.

5 – Burbujas con barra

Por último, si eres una persona a la que le gustan los retos y quiere hacer algo de ejercicio cardiovascular, puede combinar la barra con un ejercicio Crossfit clásico: el burpee. Para hacer esto, haga un burpee normal; pero en vez de terminarlo con un salto, hágalo con un pushup en la barra.

En este video puedes ver cómo hacerlo. Puedes probar 5 por serie.

Además de los ejercicios mencionados aquí, hay muchas otras alternativas para el entrenamiento en el bar. Explóralos y desafía sus límites: notarás un gran progreso en tu cuerpo con el tiempo.

¿Cómo hacer bar? 5 ejercicios para llegar allí Si hay un ejercicio con peso corporal que destaca, es sin duda la barra. Requiere mucho esfuerzo por parte del atleta. Descubre cómo hacer el bar! Leer más «

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