Entrenamiento con pesas para mujeres: tonifique su cuerpo!

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Las mujeres tienen una pequeña ventaja que se atribuye a la naturaleza. Después de todo, acumulan grasa en lugares estratégicos que hacen que el cuerpo se vea muy proporcionado. Sin embargo, está bien dar una mano a la naturaleza y aprovechar estos consejos de entrenamiento con pesas para mujeres.

Hay un estereotipo de que sólo los hombres pueden levantar pesas. Otra creencia común es que si las niñas levantan pesas, se vuelven extremadamente musculosas. La verdad no es así.

El hecho es que el entrenamiento con pesas para las mujeres puede ser muy beneficioso. Por lo tanto, es tarea de su instructor proporcionarle el peso adecuado para desarrollar los músculos de acuerdo con su cuerpo.

El levantamiento de pesas se remonta a la antigua Grecia y, con el tiempo, se ha perfeccionado hasta que se desarrollaron diferentes tipos de pesas y ejercicios. Aún así, aporta increíbles beneficios al cuerpo, tanto en términos de salud como de estética.

¿Por qué usar pesas?

Usted debe saber que los hombres y las mujeres tienen diferentes habilidades. Sin embargo, esto no significa que no se recomiende el entrenamiento con pesas para las mujeres.

Sin embargo, los hombres y las mujeres tienen procesos hormonales diferentes. Por lo tanto, levantar pesas no significa necesariamente que las mujeres se volverán extremadamente musculosas.

El cuerpo de una mujer es como un diamante en bruto. En otras palabras, ya tienen todo el potencial, pero necesitan pasar por diferentes procesos para convertirse finalmente en un diamante pulido.

Mira también:   Ejercicios que no pueden faltar al trabajar en pectorales

En otras palabras, las mujeres ya pueden tener un cuerpo hermoso. Sin embargo, a través del entrenamiento, pueden obtener un cuerpo que les hará sentirse bien.

Beneficios del entrenamiento con pesas

¿Por qué entrenar con pesas? Simple, porque aporta numerosos beneficios en un corto periodo de tiempo:

  • Quemar grasa
  • Tono
  • Fortalecer huesos, ligamentos y articulaciones
  • Reduce el riesgo de ataque al corazón
  • Acelera el metabolismo

Hay diferentes tipos de pesos, puede elegir por ejemplo el kettlebell. Si nunca has trabajado con pesas, se recomienda que compres una de entre 4 y 6 kg para empezar. Además, puede usar las pesas de tobillo o llenar las botellas de agua con arena y usarlas como pesas.

Hay ciertos aspectos importantes que usted debe saber antes de comenzar un entrenamiento de peso de la mujer:

  • Coma muchas proteínas y verduras. El cuerpo necesita energía para completar el entrenamiento, así que no te sentirás mal durante el día.
  • Calentar antes de entrenar: calentar bien antes de empezar a hacer ejercicio con pesas. Esto evitará calambres o lesiones musculares.
  • Hacer cardio: realizar entrenamiento cardiovascular al menos dos veces por semana. De esta manera, usted oxigenará sus músculos, puede hacer HIIT o LISS.
  • Estiramiento después del entrenamiento: haga un buen estiramiento después del entrenamiento para aflojar los músculos.
  • Descanse bien: durante el descanso, se producen procesos de reparación muscular , por lo que todo lo que su cuerpo necesita después del entrenamiento es descansar.

Entrenamiento con pesas para mujeres

Ahora es el momento de mostrar el entrenamiento con pesas para las mujeres. Esta formación puede realizarse dos o tres veces por semana. Además, es bueno que en otros días haga entrenamiento cardiovascular, y siempre recuerde dejar un día completo de descanso. Ahora, es hora de entrenar!

Mira también:   Ver diferentes ejercicios para los abdominales

En cuclillas

Este primer ejercicio de entrenamiento es característico de CrossFit. La postura en cuclillas se realiza sujetando el peso firmemente a la altura del pecho, y desde esa posición hacer la postura en cuclillas.

No concentre su energía en sus hombros. Su energía debe concentrarse en las piernas, el abdomen y, por supuesto, en los brazos que sostienen el peso.

Haga 5 series de 12 repeticiones, intente lo más que pueda para evitar errores que podrían causar lesiones o reducir la efectividad del ejercicio. Haga clic aquí para ver los errores que debe evitar al ponerse en cuclillas.

Elevación del brazo

Colóquese firmemente y sostenga una pesa en cada brazo, doble los codos (las pesas deben estar a la altura de los hombros y los codos hacia abajo). Ahora levante un brazo y siempre mantenga los hombros hacia abajo. Luego, vuelva a la posición inicial y haga lo mismo con el otro brazo, haga 3 series de 20 repeticiones.

Estudio del terreno

Coloque las pesas a los lados, pueden estar ligeramente por delante de los pies. Párese en posición como si estuviera en cuclillas, doble las rodillas para acercarse al suelo y mantenga la espalda recta.

Luego sostenga el peso y regrese a la posición inicial. Al hacer este ejercicio, debe tener cuidado de no levantar los talones del suelo, hacer 2 juegos de 15 repeticiones.

Flexión lateral del tronco

Párese firme con una mancuerna en la mano derecha y la mano izquierda a nivel de la cabeza. Ahora dobla la espalda a la derecha y vuelve a la posición inicial, esto es una repetición. Haga 3 series de 15 repeticiones, este ejercicio trabaja el abdomen y la cintura.

Mira también:   Entrenamiento con timbales o pesos rusos

Abdominales con peso

Tírate al suelo y dobla las rodillas. Este ejercicio es como hacer abdominales tradicionales. Las manos, por otro lado, no estarán ubicadas detrás de la cabeza, sino que sostendrán el peso sobre el pecho. En esta posición, haga 3 repeticiones de 10 abs.

Estos cinco ejercicios forman un entrenamiento para las mujeres con pesas que tonifican los glúteos, las piernas y el abdomen. Además, este entrenamiento dará forma a la silueta y fortalecerá los músculos.

No abuse del entrenamiento con pesas, es bueno que los músculos tengan tiempo para descansar. Ahora que tienes este entrenamiento, ¡es hora de ponerlo en práctica!

Cómo hacer un entrenamiento en la playa y sus beneficios Arena, sol y mar! Esta expresión nos recuerda el placer de disfrutar de un día en la playa. ¿Pero qué tal si usamos ese ambiente para hacer un entrenamiento en la playa? Leer más «

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