Entrenamiento con timbales o pesos rusos

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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:   ¿Cómo hago correctamente la elevación del suelo?

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:   Ejercicios de piernas para mujeres: fortalecimiento y definición

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:   ¿Cuánto tiempo se tarda en cambiar de formación?

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