Entrenamiento piramidal: entrena tus abdominales en la pirámide

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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:   Máquinas o peso libre, ¿cuál es la mejor opción para usted?

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:   ¿Cómo ganar masa muscular? 7 consejos importantes para obtener resultados

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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  160. Are you getting ready to go camping outdoors? Are you prepared for many of the most basic points that may be chucked your path although outdoor camping? Although many areas of camping are simple, you have to spend some time to analyze the basics. Continue reading for clever ideas. Do you know that an easy vanity mirror could save your life? In case you are camping outdoors and land in a success circumstance, an easy handheld mirror could be used to signal for aid several a long way apart. Do not buy the standard glass match, numerous camping outdoors offer retailers offer wall mirrors made from Lexan that will drift and so are pretty much unbreakable. Do plenty of analysis on your own camping outdoors internet site and ensure it gives exactly what your group need to have. Think about the specific requirements of each and every camper to ensure that many people are dealt with. This alleviates the requirement to make provide runs, or worst, have to conclusion the trip too quickly. Were you aware that a straightforward vanity mirror can help to save your daily life? Should you be camping and result in a emergency scenario, an easy handheld match can be used to transmission for assist many mls apart. Do not purchase the common cup vanity mirror, many camping source stores promote mirrors created from Lexan which will float and so are practically unbreakable. Exercise makes ideal when pitching a tent. Take time to placed the tent up before leaving behind for your trip. This lets you build your proficiency at erecting the tent, and also will aid track down any problems with the tent in case you have to exchange it for a more sensible choice. Camping is a particular time for everyone, irrespective of how frequently they have done it. You can really do some spirit-searching and representation at the same time you happen to be having a great time! So ensure you utilize the tips laid out in this article to give yourself a specific practical experience plus a pleasurable time.

  161. Camping can be an very satisfying and enriching experience and something where people of all ages can participate. But, to get the most out of any backyard adventure, a bit of information and preparing can be essential. Read on the item that practices, and you may anticipate to business in to the outdoors very quickly. Discover your shelter before it will get dim. Should you hold off until at night to put together there are actually it to be almost impossible, although you may have respectable gentle. That can be especially true for somebody who live in the suburbs and is also not utilized to complete darkness. Setup camp before dim to hold on your own from stepping into this example. Water is extremely important when camping outdoors. When camping in a camping site, there should be ample flow of water offered, but around the pathway, you should carry some along. If you are going very long distance, you must probably carry iodine tablets to sterilize water you locate before ingesting. Be mindful, dysentery might be dangerous. Pre-cool your ice torso by stuffing it with loads of ice cubes, at least 6 hours just before departure. When you are planning to keep, load increase your refrigerated cooled drinks and block an ice pack, not cubed. Popping space temp liquids will require up useful ice-cubes-existence, as well as the cubes will dissolve much faster when compared to a prevent! Make sure you possess a ideal water resource. Even though you deliver h2o with you, decide to need more normal water and know where it will be possible to obtain more. It is a great idea to find out where your water supply will probably be before heading camping in any way, but absolutely immediately after you appear. This information has offered you with a lot of great knowledge on how to get the most out of your camping out expertise. It’s excellent to know that you have the choice to savor your self by using a good outdoor camping expertise when you wish to commit time to achieve this, so get out there and practice it.

  162. You’ve by no means camped before? You’re at a disadvantage! There is nothing at all better than going getting out of bed alongside character. Or else understanding what to do to get ready for a camping out journey has presented you again, this post is ideal for you. To enhance your getting to sleep encounter when camping outdoors, deliver a cushion along you could spot under your getting to sleep travelling bag. This cushion works as a shield involving you and also the hard terrain where twigs and tree knots could cause strange sleeping problems. When a mat isn’t helpful, bring a couple of extra covers that one could retract more than on themselves to produce some cushioning. Be-versed in urgent first-aid if you are considering camping out, especially if you will find little ones together with you. This way, ought to a crash arise, no less than you are effectively prepared till help arrives. Make sure to research the place you will be going to. You need to know of such things as whether or not there are actually snakes about and what type of wildlife stay there. Look up food markets close to your campsite. Ensure you understand how to reach them. Particularly, in case your getaway is spanning more than three or four time, the food you provide along possibly isn’t going to previous the length of your vacation. Not simply, that, however, your household will almost certainly get tired with eating exactly the same issues every single day. Variety is the key. Steer clear of any animals you could come into contact with. Bears have become a fairly large problem with hikers. In certain parks they have been known to rip open the trunk of your automobile to gain access to food. Raccoons may also be a major problem in many campgrounds. They are not only clever and will get access to your meals items quickly, nonetheless they can hold sickness too. As was mentioned at the beginning of this post, significant amounts of planning must be done before going out on a camping trip. The ideas supplied in this article is a great way to make certain that you’ve looked after each of the fundamentals which means that your outdoor camping journey will be as safe and enjoyable as you possibly can.

  163. An outstanding share! I have just forwarded this onto a co-worker who was doing a little homework on this. And he actually bought me dinner due to the fact that I discovered it for him… lol. So allow me to reword this…. Thank YOU for the meal!! But yeah, thanx for spending the time to discuss this topic here on your internet site.

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  167. Camping could be a great way to go out and enjoy the outside. It may also be an event which you will give anything to neglect. If you appropriately arrange for your vacation, it can turn out great. Use the following tips to get ready for your forthcoming camping outdoors journey to really make it one you want to keep in mind. You don’t have to be a son hunt to be prepared, if you are planning to visit camping. One of the primary regulations is going to be sure to notify somebody in which you will be. If there isn’t an exact spot to give, then offer a general idea of significant roadways nearby or perhaps Gps system coordinates once you know them and give a timeframe of if you plan to give back. While you are outdoor camping, a necessity for your personal products is really a success knife. This is the most important element of your camping products. Buy a top quality survival knife, not just the least expensive you will find, your daily life could depend on it. These knives are extremely related there is a extended blade serrated on a single area along with a hollow manage. In the handle you are able to hold sport fishing series, hooks, a compass, and matches as being a small emergency system. Menu is extremely important in relation to camping. It is important to know what your location is, and the way to return to society when you turn out to be misplaced. Usually provide a roadmap of your area, plus a compass to help you. Also you can use an exterior GPS that will provide you with the navigation details, as well as much more information for example altitude. Take stuff like a bandanna and handkerchief along with you. In crisis situations, such fabric can turn into a soft towel, a potholder or some baggage. As we discussed, a handkerchief can offer a number of purposes over a camping outdoors journey. As you can see, there are many things linked to building a camping out journey an effective encounter. Even when you are an experienced camper, you may nevertheless use some bits of advice to boost your backyard entertaining. Use whatever you have learned nowadays, and you are sure to possess a much better camping outdoors vacation down the road!

  168. Are you frightened to use camping outdoors since you have in no way been camping well before? Even if it is your first time camping, it is possible to make plans to ensure it really is a profitable getaway. It merely requires some assurance and a certain amount of know-how. You’re just where you have to be. In the write-up under, you can find the important information to organize appropriately for your personal camping out getaway. When packaging for your personal outdoor camping experience, make sure you load up only what you require for mealtimes. In case you are at the camping area, your food need to continue to be cold thus it is not going to spoil. When you are around the path, any additional or unwanted foods can be a stress. In the event you load just enough meals for your time you will be in the trail, you simply will not be considered downward by unwanted weight. Those big, colourful plastic-type material storage bins make exceptional areas to hold and arrange all your camping outdoors gear. Although in your own home, ensure that is stays within a closet or even the car port and proper before leaving for your personal camping out getaway, pop it from the trunk area. It should maintain almost everything atmosphere-limited, free of moisture and easily reachable. Bring your cellphone along with you when you are camping outdoors. Even if you are interested in roughing it, mobile phones remain very helpful in emergency situations and must not be left in your own home. A cellphone is not a pastime, and whenever you go camping it can help you get to law enforcement and urgent workers–take it. Be sure to possess a suitable drinking water resource. Even when you deliver normal water with you, plan to require more h2o and know in which it will be possible to obtain additional. It is advisable to know exactly where your h2o supply will probably be before heading camping outdoors in any way, but definitely soon after you show up. As mentioned earlier, it’s important to possess a small understanding of outdoor camping. But you may now make use of the guidance provided right here together with you to actually are prepared for almost any contour balls on your journey. Print out this information if you want to, and refer to many times, it. Have got a excellent vacation!

  169. Howdy! This article couldn’t be written any better! Looking through this post reminds me of my previous roommate! He continually kept preaching about this. I will send this information to him. Pretty sure he’s going to have a great read. I appreciate you for sharing!

  170. Aw, this was an extremely good post. Taking a few minutes and actual effort to create a great article… but what can I say… I put things off a whole lot and don’t seem to get nearly anything done.

  171. Having read this I believed it was very enlightening. I appreciate you finding the time and effort to put this informative article together. I once again find myself spending a lot of time both reading and posting comments. But so what, it was still worth it!

  172. The recognition of fact-dependent programs which are presented outdoors from the components made camping a popular activity. When you are one of these simple folks, and you also want an adventure in the open air to keep in mind, keep reading and find out a number of the appropriate things to do. When you are camping outdoors, an absolute necessity to your items is actually a survival blade. This is a vital part of your camping out gear. Buy a superior quality survival blade, not simply the cheapest you will discover, your lifestyle might depend on it. These cutlery are typical very related they have a very long blade serrated on a single side and a hollow handle. In the deal with it is possible to bring fishing series, hooks, a compass, and complements as a little surviving system. All those major, multi-colored plastic material storage space containers make excellent spots to store and coordinate your camping outdoors gear. Although in the home, keep it in a dresser or maybe the garage area and right before leaving for your personal camping out getaway, pop it within the trunk area. It must always keep everything air-small, free of moisture and simply readily available. Specifically, for those who have kids, you should consider what to do in case you have inclement conditions 1 day. Get collectively several items to get readily available just in case you need to stay in your tent. Bring a board online game, enjoy doh and art supplies. Don’t allow your loved ones people effect these materials until it rains in order that they don’t shed their attractiveness. When you bring your puppy on the camping out vacation, be certain he has enough check safety. Pests flourish in forests, and several flea remedies do not expand security to incorporate ticks, so request your veterinary clinic before departing when your dog has almost everything he needs and what you ought to do for appropriate tick reduction and eradication. After reading the article you will be greater prepared to start your camping adventure. While camping outdoors might appear to be it will always be a basic event, it’s significant to be ready for something. Apply everything you acquired here in the direction of your upcoming great experience!

  173. An impressive share! I have just forwarded this onto a coworker who has been conducting a little homework on this. And he actually bought me dinner because I stumbled upon it for him… lol. So allow me to reword this…. Thank YOU for the meal!! But yeah, thanks for spending the time to talk about this issue here on your web page.

  174. What’s up i am kavin, its my first occasion to commenting anywhere, when i read this piece of writing i thought i could also create comment due to this sensible paragraph.|

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  179. Camping out may be the best way to go out and like the outside. It can also be an event that you would give something to overlook. If you correctly plan for your trip, it is going to come out great. Use the following advice to get ready for your upcoming camping vacation making it a single you want to bear in mind. When loading to your outdoor camping trip, ensure that you load up possibly a couple of flick flops or h2o footwear. These will be helpful in and round the camping area. For example, when you are remaining in a camping area which has toilet services and also you anticipate showering, you have to use shoes or boots from the shower area to protect your feet from feet fungus. When it comes to food, bring only what you need with a camping trip. Extra foods outside in the wilderness is really a calling cards for wilderness wildlife in the future checking out your camping site. If you find that you have extra food items, tie up it up in fabric and handg it up to you can inside a shrub away from your fast camping area. This will help prevent you from undesirable animal introductions. Ensure you pre-plan your option well before your trip. Find out if you can find any special spots that you can end at along the way. It can make the generate considerably more pleasant and you could have a lot of fun in the process. Granted, you may need to arrive at your location rapidly, but when you have time, using the spectacular course is worth it. You may make yummy meals even though you may are camping outdoors. You do not necessarily must try to eat just franks and legumes or hamburgers. Package a container with herbs and spices, olive oil, dark brown sugar or whatever else you prefer. It is possible to correct meals who have flavoring even if you are «roughing» it. Since you can now see, it’s rather easy to go camping outdoors while using a constrained spending budget. There is certainly affordable camping out equipment out there for anyone to use, all you want do is think it is and purchase it. You really feel far better realizing that your camping out trip didn’t cost an arm as well as a lower body.

  180. A lot of see camping out as the opportunity to escape from your tension of life and commune with character. If camping outdoors can be something that you should do, then you need to have an idea which place to go and a strategy for understanding it. The information in this article should make your vacation an optimistic encounter. Keep on for additional! Although it is far from a crucial part of the back region camping out equipment, a machete is something that you could think about loading dependant upon what your location is heading. This is a really adaptable device in the forests. You can minimize a trail, hack bamboo and vines for shelter, minimize coconuts for h2o, dice fire wood, and even apply it as protection towards wild animals. If you are going with a outdoor camping experience, make sure you have plenty of time to put together camping well before dark. It might be extremely difficult to set up camp out at night and possibly dangerous. You need to be capable of look the landscape, put together bedsheets, as well as construct some short term shelter prior to the sunlight going down. You can make yummy foods even when you are camping. You may not actually must consume just franks and legumes or hamburgers. Package a box with herbs and spices, organic olive oil, light brown sugar or other things you want. You may correct meals that have flavor even though you may are «roughing» it. Compose a list of things you need to take with you before heading outdoor camping. You may be thinking you might be great at packing, but small in addition is more serious than simply being out in the midst of the forests and knowing you forgot your allergic reaction prescription medication. Take a moment and make a thorough listing of everything you will need through the 7 days well before your camping outdoors journey. You may chill out when you’re camping outdoors, and whenever you’re enjoying yourself you can aquire a little more in tune on your own. Utilize the suggestions in this post to actually absolutely love all there is certainly to enjoy on the camping getaway. Look for methods to make your encounter one particular you can expect to remember.

  181. I seriously love your blog.. Very nice colors & theme. Did you create this amazing site yourself? Please reply back as I’m hoping to create my own personal site and would like to know where you got this from or just what the theme is called. Kudos!

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