Entrenamiento para ganar músculo entrenando dos días a la semana

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Los tipos de entrenamiento y sus ejercicios varían según las características de la persona que los realiza. Varios factores influyen en la disponibilidad para el entrenamiento . Para aquellos que tienen poco tiempo, es una buena noticia saber que es posible lograr resultados yendo sólo dos días a la semana en el gimnasio con este entrenamiento para ganar músculo que mostraremos a continuación.

A todos nos gustaría tener noches enteras para centrarnos en nuestro cuerpo y bienestar . De hecho, debería ser uno de los aspectos prioritarios de nuestras vidas.

Sin embargo, no siempre es así . La cruel realidad nos obliga a menudo a dejar un poco de lado nuestros gustos. Pero no todo está perdido; si tu deseo es lograr un cuerpo más voluminoso, estarás feliz de saber que puedes tener un entrenamiento para ganar manchas musculares dos días a la semana . Véase más adelante.

¿Es suficiente con dos días de entrenamiento?

No importa cuánta buena voluntad tengamos, a menudo no tenemos tiempo para entrenar tres o cuatro días a la semana . Las razones pueden ser muchas: trabajo, hijos, obligaciones más allá del trabajo o incluso alguna otra práctica deportiva.

Así que, puesto que piensan que ir dos días a entrenar no será suficiente, deciden quedarse en casa. Esto es un error, ya que nunca se ha dicho que entrenar dos veces no es suficiente. Y ciertamente es mejor que nada.

La realidad indica que el volumen de entrenamiento es mucho más importante que el número de veces que vamos al gimnasio . Por lo tanto, debemos centrarnos más en la calidad de las sesiones y la frecuencia con la que trabajamos cada grupo muscular que en el número de días.

Así que será suficiente si planificamos bien los días de entrenamiento para sacar el máximo provecho de cada uno de ellos. A continuación, proponemos dos series de entrenamiento para ganar músculo yendo al gimnasio dos días a la semana.

Entrenamiento para ganar músculo

Día 1

  • Derecho supino : 3 series de 8-10 repeticiones.
  • Crucifijo inclinado con mancuernas : 3 series de 6 repeticiones, con un peso exigente.
  • Tríceps en polea : 4 juegos de 8 repeticiones.
  • Sentadillas con barra : 4 series de 10 repeticiones.
  • Supino militar con mancuernas : 4 series de 6-8 repeticiones.
  • Abs : oblicuo, 3 series de 30 repeticiones; tablero, 4 series de 20 segundos cada una.
  • Superman en el suelo : 3 series de 15 repeticiones.

Día 2

  • Pechos curvados en polea : 3 juegos de 8 repeticiones.
  • Palanca del brazo con mancuernas : 3 juegos de 6 u 8 repeticiones.
  • Rizo con barra : 4 juegos de 6 u 8 repeticiones, dependiendo del peso.
  • Flexión de rodilla : 4 juegos de 8 repeticiones.
  • Levantamiento del talón de la máquina : 4 juegos de 15 repeticiones.
  • Abs : recto con peso, hacer 4 juegos de 10 repeticiones; tablero lateral, 3 juegos de 15 segundos para cada lado.

Entre cada uno de los ejercicios, es aconsejable descansar de 1 a 3 minutos . Esto dependerá de la demanda y del esfuerzo. Además, lo mismo se aplica al paso de una serie a otra.

Como mencionamos en otros artículos, hacer menos repeticiones con más peso contribuirá a la meta de lograr el aumento de masa muscular . De hecho, las repeticiones nunca deben ser mayores de 10 o 12. Tampoco trae ningún beneficio realizar una serie extra;3 o 4 será suficiente para trabajar el músculo y promover su crecimiento.

Otras consideraciones

Como en cualquier otro entrenamiento, es importante enfatizar la necesidad de aumentar progresivamente las cargas . De esta manera, evitaremos que los músculos se acostumbren al mismo peso y, por lo tanto, que el entrenamiento se vuelva ineficaz.

Además, por supuesto, es necesario complementar este entrenamiento con una dieta adecuada y un gran descanso . Respecto al primero de estos puntos, es aconsejable reducir el consumo de grasa e incluir muchas proteínas , ya que éstas son las responsables de la regeneración muscular; este proceso se produce tras la rotura de las fibras musculares en el entrenamiento.

Por otro lado, el descanso es un factor central. Es durante el sueño, cuando hay producción de la hormona del crecimiento, cuando hay regeneración de los músculos . A menudo se pasa por alto el descanso, pero en realidad es otra parte del entrenamiento.

Finalmente, como última consideración, añadiremos que siempre es aconsejable realizar los ejercicios con la ayuda de un profesional . Esto nos permitirá corregir posibles posiciones erróneas y modificar lo que sea necesario para que la formación sea más eficaz de acuerdo con nuestras necesidades.

Con todo esto, el entrenamiento para ganar músculo se ha convertido en una tarea más que factible. Ahora concéntrese en una meta clara y haga lo mejor que pueda para alcanzarla.

¿Cómo ganar masa muscular? 7 consejos importantes para obtener resultados ¿Cómo ganar masa muscular? Esta puede ser una tarea difícil y requerir mucho esfuerzo, pero si nos dedicamos a ella, podemos lograr nuestros objetivos. Leer más «

Mira también:   Consejos para maximizar los resultados de sus ejercicios de espalda

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