Entrenamiento piramidal: entrena tus abdominales en la pirámide


El entrenamiento piramidal es un método que alterna esfuerzos con recuperaciones totales o parciales. Debe saber que puede entrenar sus abdominales en una pirámide. Los músculos abdominales forman parte de un grupo importante de músculos que tienen la misión de estabilizar el cuerpo. Por lo tanto, es muy importante realizar el entrenamiento correcto.

Entre todas las posibilidades y métodos para alcanzar tus objetivos y mejorar tus habilidades físicas, el entrenamiento piramidal tiene una de las mayores capacidades para alcanzar el objetivo de trabajar la fuerza y la resistencia de los grupos musculares.

Debe saber que utiliza el nombre de entrenamiento piramidal porque la carga de pesas tiende a aumentar serie tras serie, disminuyendo, como resultado, el número de repeticiones.  Como todos los sistemas de sobrecarga, el entrenamiento de pirámide sugiere que si usted crea estrés metabólico en el tejido muscular, éste crecerá más.

Tipos de entrenamiento piramidal

Pirámide creciente

El entrenamiento de pirámide ascendente comienza con cargas más ligeras y cada serie incluye una carga más pesada que la anterior . Este es un entrenamiento ideal para ganar fuerza, ya que hay que generar la máxima tensión en la serie final. Con este ejercicio, conseguimos una mayor fuerza y potencia muscular.

Además, se caracteriza por el aumento de peso y la disminución de las repeticiones . Si no se utiliza el peso, este tipo de pirámide consiste en aumentar el número de repeticiones por serie.

  • 1 juego de 12-16 repeticiones con pesos ligeros .
  • 1 juego con pesos ligeros de 10-12 repeticiones.
  • 1 juego con pesos medios de 8-10 repeticiones.
  • 1 serie con pesos altos de 4-6 repeticiones.
Mira también:   Entrenamiento suspendido: entrenamientos y ejercicios con TRX

Pirámide en declive

Por otro lado, también existe la posibilidad de hacer la pirámide inversa . Esto significa que usted comienza con la carga más alta posible para un cierto número de repeticiones durante la primera serie y luego reduce la carga en la siguiente serie mientras que aumenta el número de repeticiones.

Si no hay peso adicional, consistirá naturalmente en una reducción del número de repeticiones por serie.

En comparación con la pirámide clásica, la principal ventaja de la pirámide invertida es que comienza con la carga más fuerte de la primera serie , donde el estado mental y físico está en su máximo y por lo tanto puede estimular los músculos a un ejercicio más intenso y las cargas de peso pueden ser mayores.

Sin embargo, la pirámide decreciente está diseñada para personas experimentadas, porque necesita realizar una muy buena calefacción, sin quemar toda la energía . Este es el esquema básico de la pirámide inversa. No olvide descansar de 2 a 3 minutos al final de cada serie.

  • 1 serie de calentamiento con aumento progresivo de la carga.
  • 1 serie con pesos altos de 4-5 repeticiones.
  • 1 juego de pesos medios de 8-10 repeticiones
  • 1 juego con pesos ligeros de 12-15 repeticiones.

Pirámide doble

Por otro lado, hay otro tipo de entrenamiento que combina el método de pirámide ascendente y el método de pirámide descendente . En este caso, cuando alcance el peso máximo, disminuirá de nuevo la intensidad, aumentando las repeticiones.

  • 1 juego de 12-16 repeticiones con pesos ligeros .
  • 1 serie con pesos medios de 10-12 repeticiones.
  • 1 juego con pesos medios de 8-10 repeticiones.
  • 1 serie con pesos altos de 4-6 repeticiones.
  • 1 juego con pesos medios de 8-10 repeticiones.
  • 1 serie con pesos medios de 10-12 repeticiones.
  • 1 juego de 12-16 repeticiones con pesos ligeros .
Mira también:   Los 7 mejores consejos para hacer abdominales correctamente

Pirámide truncada

Por último, presentamos la pirámide truncada, otro método de entrenamiento ideal para trabajar los abdominales.  Debe saber que es muy similar a la pirámide de crecimiento, aunque la última serie se realiza con menos peso y un mayor número de repeticiones . Por esta razón, está diseñado para aquellas personas que tienen menos experiencia.

  • 1 juego de pesas ligeras : 15 repeticiones.
  • 1 juego con pesos medios : 12 repeticiones.
  • 1 juego con pesos altos : 10 repeticiones.
  • 1 juego de pesas ligeras : 15 repeticiones.

Finalmente, no debes olvidar que, si quieres entrenar tus abdominales en pirámide, es muy importante que hagas un buen calentamiento . El calentamiento de los músculos evitará el riesgo de lesiones y preparará al cuerpo para trabajar a toda su capacidad.

¿Qué es la formación LISS y cuáles son sus beneficios? El entrenamiento LISS es un tipo de entrenamiento de baja intensidad que nos ayuda a perder calorías continuamente, sin exponernos al riesgo de sufrir una lesión. Leer más «

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