Entrenamiento con timbales o pesos rusos

¡Comparte!

El hervidor de agua o las pesas rusas son un accesorio de gimnasia que le permite trabajar la fuerza y el cardio al mismo tiempo. Además, mueven un gran número de grupos musculares simultáneamente. Profundicemos en sus beneficios y mostremos un entrenamiento completo con kettlebells.

Beneficios del kettlebells o pesos rusos

La principal ventaja de estas herramientas es que permiten ejercitar un gran número de músculos, incluso en el mismo ejercicio. Además, a la hora de planificar circuitos, podemos hacer un trabajo cardiovascular de alta intensidad, que también favorece la quema de calorías para perder peso y también tonificar.

Es un elemento muy práctico: teniendo hervidores de dos o tres pesos diferentes, ya tendremos una buena base para innovar en nuestro entrenamiento. Si los usamos en el gimnasio, son una gran alternativa para complementar el trabajo central de cada grupo muscular.

Su uso es relativamente sencillo. Aunque se requiere una técnica específica, los principiantes pueden utilizarlos perfectamente para sus ejercicios.

Entrenamiento con kettlebells

Una vez comentadas sus características principales, podemos ver qué podemos hacer con los timbales. Tome nota y practique estos ejercicios en casa o en el gimnasio:

1. Columpio

Este ejercicio es el más característico de los hervidores de agua. Con él, podemos trabajar los músculos femorales, los cuádriceps, el área lumbar, los glúteos, los antebrazos, el pecho y los hombros. Además, la estabilidad necesaria en la parte abdominal también nos hace fortalecer el núcleo.

Mira también:   Ejercicios CrossFit: 6 opciones extremadamente intensas

El columpio consiste en estar de pie con los pies separados en el ancho de los hombros y los brazos extendidos, sosteniendo el timbal delante de la cadera.

Luego se debe tomar un ligero impulso, pasando el Kettlebell entre las piernas y luego levantándolo por encima de la cabeza. Otra variante, llamada columpio ruso, es subir sólo hasta la altura de los hombros.

Durante todo el proceso, debemos mantener la espalda recta y los brazos extendidos . Además, el peso debe apoyarse en los talones y el abdomen y los glúteos deben contraerse.

A medida que descendemos para retomar la posición inicial, debemos aprovechar el impulso para reiniciar el movimiento. Para subir, la fuerza no debe hacerse con los brazos, sino con la extensión de las caderas.

2. Estudio del terreno

Al igual que el levantamiento de tierra convencional, permite trabajar los muslos, los glúteos y la parte baja de la espalda. Para hacer este ejercicio, tienes que pararte, con el timbre en el suelo, delante de ti.

Dobla un poco las rodillas, rellena el pecho para mantener la espalda recta e inclínate hacia adelante para recuperar el peso. Luego, reanude la posición inicial sosteniendo el equipo . Recuerde no alterar la flexión de las rodillas y contraer los glúteos y el abdomen.

3. En cuclillas

Las teteras o las pesas rusas también sirven para hacer las clásicas sentadillas. Sólo tienes que sostener el peso con ambas manos y ponerlo contra tu pecho. Después de eso, haga una sentadilla en el lugar; no necesita doblar la espalda y recuerde siempre mantener los ojos hacia adelante.

Mira también:   Entrenamiento intenso usando sólo el peso corporal

4. Zancada o fregadero

Con la misma huella que se usa para ponerse en cuclillas, también se puede hundir. De nuevo, mantenga el peso contra su pecho; preferiblemente trate de cerrar los codos a la altura del abdomen.

A continuación, sólo necesita hacer un fregadero tradicional . Para ello, dobla una rodilla y da un paso adelante. Deje el otro atrás y también dóblelo hasta que toque el piso.

5. Ejercicios de pecho

Para terminar la lista, describiremos dos ejercicios de pecho con timbales. La primera consiste en acostarse boca abajo, con un peso en cada mano. Por supuesto, elija un peso que pueda manejar bien; la huella se hace con el peso de la base hacia abajo.

Comience con los brazos extendidos hacia arriba, luego baje uno hacia el pecho y gire la correa de modo que la palma de la mano apunte hacia el otro brazo. Haga este ejercicio alternativamente con cada peso.

El otro ejercicio de pecho es más simple. Debes poner las campanas en el suelo con el mango hacia arriba. Sujétalos y a partir de ahí tendrás que hacer las tradicionales flexiones.

Dos puntos importantes sobre este ejercicio: siempre trate de mantener la espalda recta y, además, coloque las pesas en una posición ligeramente mayor que el ancho de los hombros.

En conclusión, las pesas rusas pueden ser un accesorio multifuncional perfecto para montar un entrenamiento completo de kettlebells. No pierda la oportunidad de disfrutar de todos sus beneficios y usos.

Entrenamiento para ganar músculo haciendo ejercicio dos días a la semana No todo el mundo tiene tiempo para ir al gimnasio todos los días, pero hay opciones de entrenamiento para ganar músculo incluso yendo al gimnasio dos veces por semana. Leer más «

Mira también:   5 ejercicios para piernas y glúteos para hacer en casa

99 comentarios en “Entrenamiento con timbales o pesos rusos”

  1. Wow that was odd. I just wrote an incredibly long comment but after I clicked submit my comment didn’t show up. Grrrr… well I’m not writing all that over again. Regardless, just wanted to say excellent blog!|

  2. whoah this weblog is fantastic i like studying your articles. Keep up the great work! You understand, lots of persons are looking round for this info, you could help them greatly. |

  3. I’m not sure where you are getting your info, but good topic. I needs to spend some time learning more or understanding more. Thanks for fantastic info I was looking for this information for my mission.|

  4. Nice post. I was checking constantly this blog and I’m impressed! Extremely helpful info particularly the last part 🙂 I maintain such information a lot. I used to be looking for this particular information for a very lengthy time. Thanks and best of luck. |

  5. Howdy! Quick question that’s totally off topic. Do you know how to make your site mobile friendly? My weblog looks weird when browsing from my iphone4. I’m trying to find a theme or plugin that might be able to resolve this problem. If you have any recommendations, please share. Thank you!|

  6. Hi, i think that i saw you visited my website thus i came to “return the favor”.I am attempting to find things to improve my site!I suppose its ok to use a few of your ideas!!|

  7. I have been exploring for a bit for any high-quality articles or weblog posts on this sort of area . Exploring in Yahoo I ultimately stumbled upon this site. Reading this information So i am glad to show that I’ve a very just right uncanny feeling I discovered just what I needed. I such a lot indubitably will make sure to don?t forget this web site and give it a look regularly.|

  8. Thanks for any other informative website. The place else may I get that kind of information written in such an ideal manner? I’ve a mission that I’m just now working on, and I have been on the glance out for such information.|

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

  10. Hi, I think your blog might be having browser compatibility issues. When I look at your blog site in Firefox, it looks fine but when opening in Internet Explorer, it has some overlapping. I just wanted to give you a quick heads up! Other then that, excellent blog!|

  11. Write more, thats all I have to say. Literally, it seems as though you relied on the video to make your point. You definitely know what youre talking about, why waste your intelligence on just posting videos to your weblog when you could be giving us something informative to read?|

  12. Hi, I do believe this is a great web site. I stumbledupon it 😉 I am 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 help other people.|

  13. Thanks for the marvelous posting! I definitely enjoyed reading it, you’re a great author.I will make sure to bookmark your blog and will come back in the foreseeable future. I want to encourage continue your great writing, have a nice weekend!|

  14. Hi there I am so grateful I found your site, I really found you by mistake, while I was browsing on Bing for something else, Anyways I am here now and would just like to say kudos for a tremendous post and a all round interesting blog (I also love the theme/design), I don’t have time to read through it all at the moment but I have book-marked it and also added your RSS feeds, so when I have time I will be back to read more, Please do keep up the excellent job.|

  15. I think this is among the most important information for me. And i’m glad reading your article. But should remark on some general things, The website style is great, the articles is really great : D. Good job, cheers|

  16. you are in point of fact a excellent webmaster. The web site loading velocity is amazing. It kind of feels that you are doing any unique trick. Furthermore, The contents are masterpiece. you have performed a wonderful task on this subject!|

  17. You can definitely see your expertise within the work you write. The arena hopes for more passionate writers such as you who are not afraid to mention how they believe. At all times go after your heart.|

  18. Having read this I believed it was rather enlightening. I appreciate you finding the time and energy to put this informative article together. I once again find myself personally spending a lot of time both reading and leaving comments. But so what, it was still worth it!|

  19. This is a good tip particularly to those fresh to the blogosphere. Short but very accurate info… Appreciate your sharing this one. A must read post!|

  20. I’m impressed, I must say. Seldom do I encounter a blog that’s both equally educative and interesting, and without a doubt, you have hit the nail on the head. The issue is something that too few men and women are speaking intelligently about. I am very happy I stumbled across this in my hunt for something regarding this.|

  21. Heya! I just wanted to ask if you ever have any trouble with hackers? My last blog (wordpress) was hacked and I ended up losing several weeks of hard work due to no data backup. Do you have any methods to stop hackers?|

  22. Greetings! I’ve been following your weblog for some time now and finally got the bravery to go ahead and give you a shout out from Dallas Tx! Just wanted to say keep up the fantastic job!|

  23. whoah this weblog is wonderful i love studying your articles. Keep up the great work! You realize, a lot of individuals are searching around for this information, you can aid them greatly. |

  24. I’ve been browsing online more than 3 hours as of late, yet I by no means discovered any fascinating article like yours. It is pretty worth enough for me. In my opinion, if all web owners and bloggers made just right content material as you did, the net will be a lot more helpful than ever before.|

  25. Thank you for any other informative web site. Where else may just I get that kind of info written in such an ideal means? I have a undertaking that I am simply now working on, and I’ve been on the glance out for such info.

  26. Hello there, I found your blog by the use of Google while looking for a related subject, your site came up, it appears to be like good. I have bookmarked it in my google bookmarks.

  27. Pretty component to content. I just stumbled upon your web site and in accession capital to say that I get in fact loved account your blog posts. Anyway I will be subscribing in your augment and even I success you access consistently quickly.

  28. I don’t know whether it’s just me or if everyone else encountering problems with your blog. It appears like some of the text on your content are running off the screen. Can somebody else please comment and let me know if this is happening to them as well? This may be a issue with my web browser because I’ve had this happen before. Thanks|

  29. you’re truly a excellent webmaster. The site loading speed is amazing. It seems that you’re doing any unique trick. Furthermore, The contents are masterwork. you have done a excellent job on this matter!

  30. It’s appropriate time to make some plans for the future and it’s time to be happy. I’ve read this post and if I could I wish to suggest you some interesting things or tips. Maybe you can write next articles referring to this article. I desire to read even more things about it!|

  31. I’m not sure why but this site is loading incredibly slow for me. Is anyone else having this problem or is it a issue on my end? I’ll check back later and see if the problem still exists.|

  32. I have been browsing online more than 3 hours lately, yet I by no means found any attention-grabbing article like yours. It’s lovely worth enough for me. In my view, if all website owners and bloggers made excellent content as you probably did, the net shall be much more useful than ever before.|

  33. I just want to mention I am just very new to blogging and truly enjoyed this website. Likely I’m planning to bookmark your blog . You actually have superb stories. Cheers for revealing your blog.

  34. There are certainly a great deal of information like that to think about. That is a fantastic point to bring up. I use the ideas over as basic ideas but clearly there are concerns like the one you raise where one of the most essential thing will certainly be operating in sincere good faith. I don?t know if ideal methods have actually emerged around points like that, however I am sure that your task is plainly identified as a level playing field. Both boys as well as ladies feel the effect of just a moment?s pleasure, for the rest of their lives.

Deja un comentario

shares