Entrenamiento piramidal: entrena tus abdominales en la pirámide

¡Comparte!

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 «

108 comentarios en “Entrenamiento piramidal: entrena tus abdominales en la pirámide”

  1. Hmm it seems like your blog ate my first comment (it was super long) so I guess I’ll just sum it up what I wrote and say, I’m thoroughly enjoying your blog. I too am an aspiring blog blogger but I’m still new to the whole thing. Do you have any helpful hints for first-time blog writers? I’d really appreciate it.|

  2. Fantastic beat ! I would like to apprentice while you amend your site, how could i subscribe for a blog website? The account aided me a acceptable deal. I had been tiny bit acquainted of this your broadcast provided bright clear idea|

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

  4. Having read this I thought it was very informative. I appreciate you taking the time and energy to put this short article together. I once again find myself spending way too much time both reading and leaving comments. But so what, it was still worth it!|

  5. You really make it appear so easy along with your presentation however I in finding this topic to be really one thing that I feel I might by no means understand. It seems too complex and very extensive for me. I am looking ahead to your subsequent submit, I’ll attempt to get the grasp of it!|

  6. Howdy, There’s no doubt that your website might be having internet browser compatibility issues. When I take a look at your site in Safari, it looks fine but when opening in IE, it has some overlapping issues. I merely wanted to give you a quick heads up! Apart from that, great site!|

  7. Hey! I’m at work browsing your blog from my new iphone 4! Just wanted to say I love reading your blog and look forward to all your posts! Carry on the superb work!|

  8. Hey I know this is off topic but I was wondering if you knew of any widgets I could add to my blog that automatically tweet my newest twitter updates. I’ve been looking for a plug-in like this for quite some time and was hoping maybe you would have some experience with something like this. Please let me know if you run into anything. I truly enjoy reading your blog and I look forward to your new updates.|

  9. Thank you for the auspicious writeup. It in fact was a amusement account it. Look advanced to far added agreeable from you! However, how could we communicate?|

  10. Admiring the time and effort you put into your website and in depth information you provide. It’s nice to come across a blog every once in a while that isn’t the same out of date rehashed material. Great read! I’ve bookmarked your site and I’m adding your RSS feeds to my Google account.|

  11. Howdy would you mind letting me know which webhost you’re utilizing? I’ve loaded your blog in 3 completely different web browsers and I must say this blog loads a lot quicker then most. Can you recommend a good internet hosting provider at a reasonable price? Thanks, I appreciate it!|

  12. Hey There. I found your blog using msn. This is a really well written article. I will make sure to bookmark it and return to read more of your useful info. Thanks for the post. I’ll certainly comeback.|

  13. Hi, Neat post. There is a problem together with your web site in internet explorer, could test this? IE nonetheless is the market chief and a good component of folks will omit your great writing due to this problem.|

  14. We stumbled over here from a different website and thought I might as well check things out. I like what I see so i am just following you. Look forward to looking into your web page for a second time.|

  15. We are a group of volunteers and starting a new scheme in our community. Your web site offered us with valuable information to work on. You’ve done an impressive process and our whole neighborhood will likely be grateful to you.|

  16. Fantastic site. Plenty of helpful information here. I am sending it to several friends ans additionally sharing in delicious. And certainly, thank you for your effort!|

  17. Hi! Do you know if they make any plugins to help with Search Engine Optimization? I’m trying to get my blog to rank for some targeted keywords but I’m not seeing very good results. If you know of any please share. Many thanks!|

  18. Very nice post. I just stumbled upon your blog and wanted to say that I have truly enjoyed surfing around your blog posts. After all I will be subscribing to your rss feed and I hope you write again very soon!|

  19. You have made some really good points there. I looked on the net for additional information about the issue and found most people will go along with your views on this site.|

  20. Hello just wanted to give you a quick heads up and let you know a few of the pictures aren’t loading correctly. I’m not sure why but I think its a linking issue. I’ve tried it in two different browsers and both show the same outcome.|

  21. I loved as much as you’ll receive carried out right here. The sketch is attractive, your authored material stylish. nonetheless, you command get got an impatience over that you wish be delivering the following. unwell unquestionably come more formerly again as exactly the same nearly a lot often inside case you shield this increase.|

  22. Awesome blog! Do you have any hints for aspiring writers? I’m planning to start my own website soon but I’m a little lost on everything. Would you suggest starting with a free platform like WordPress or go for a paid option? There are so many choices out there that I’m completely overwhelmed .. Any ideas? Many thanks!|

  23. Pretty great post. I simply stumbled upon your blog and wished to mention that I’ve really enjoyed surfing around your weblog posts. After all I’ll be subscribing in your rss feed and I am hoping you write again very soon!

  24. fantastic post, very informative. I’m wondering why the opposite experts of this sector do not realize this. You should proceed your writing. I am sure, you have a great readers’ base already!

  25. I like what you guys are up too. Such clever work and reporting! Keep up the superb works guys I’ve incorporated you guys to my blogroll. I think it’ll improve the value of my site :).

  26. I would like to show my respect for your kind-heartedness supporting visitors who should have guidance on in this content. Your personal commitment to getting the solution across appeared to be remarkably powerful and has truly made men and women much like me to reach their endeavors. Your own helpful guideline denotes a lot to me and far more to my mates. Thank you; from each one of us.

  27. My spouse and i ended up being so peaceful when Jordan managed to round up his survey because of the ideas he gained from your web pages. It is now and again perplexing to just possibly be making a gift of secrets others might have been selling. And now we keep in mind we have the writer to give thanks to for that. The most important explanations you have made, the straightforward web site navigation, the friendships you make it easier to create – it’s many amazing, and it is aiding our son in addition to us recognize that this article is awesome, which is seriously indispensable. Thank you for the whole lot!

  28. Thanks so much for giving my family an update on this subject on your web page. Please know that if a new post appears or in the event any alterations occur with the current article, I would consider reading a lot more and focusing on how to make good usage of those techniques you reveal. Thanks for your efforts and consideration of people by making your blog available.

  29. Hi, i feel that i noticed you visited my web site thus i came to “return the prefer”.I’m trying to to find things to enhance my website!I suppose its good enough to make use of some of your ideas!!

  30. What’s Going down i’m new to this, I stumbled upon this I have discovered It absolutely helpful and it has aided me out loads. I’m hoping to give a contribution & aid different users like its helped me. Good job.

  31. Howdy would you mind letting me know which hosting company you’re working with? I’ve loaded your blog in 3 completely different browsers and I must say this blog loads a lot faster then most. Can you suggest a good hosting provider at a reasonable price? Thanks, I appreciate it!|

  32. Enhance Your Camping Savvy Using This Type Of Assistance Are you getting the familiarized urge going to the highway for any relaxing camping outdoors trip out in the great outside the house? If you are planning to keep an extensive weekend break, preparation is vital to taking pleasure in your outdoor camping journey, whether it be right away or. The info with this article can ensure that your following camping getaway is really as comforting and entertaining as you may wish. Enable every one of all your family members allow you to pick a campsite. Focus on in which you intend to see. You will find thousands upon thousands of alternatives in the united states it is tough from which to choose. You can choose a loved ones vote on so it will be easier. Enable every one of the individuals your loved ones use a decision with regards to picking a campsite. Discuss exactly where you wish to head to.There are a variety of alternatives in the united states it can be difficult to pick just one single. It is possible to pick a loved ones vote from there. Clothes dryer lint makes amazingly very good kindling for developing campfires. Acquire the lint in your clothes dryer to bring along. Have a plastic handbag near your clothes dryer to help make accumulating less difficult. This enables you to just get your kindling and leave after it is a chance to go. Take a look at exactly what the climate before you leave to your spot. There are lots of internet sites that can tell you about local areas. This info will help you better make through the best equipment and clothing. Constantly load up adequate meals along with the appropriate food products. Food poisoning can damage your good holiday. Put together all of your current food within the proper study and way any needed precautions. Acquire some bedroom pillows that happen to be made specifically for camping outdoors. In the event the backyard air, typical mattress bedroom pillows can be wet. The often take in ambient humidity in the air flow and increase mildew and mold at the same time. Bedroom pillows made specifically designed for outdoor camping have got a protecting level that keeps these items from occurring. Factors to consider to get prepared, even though whole position associated with camping outdoors is going to be one with nature. You need to take your sleeping bag, but you must consider extra quilts too.This will help to you hot whether it will get awesome through the night or you can utilize them for more padding. Duct tape is surely an imperative object to include in your camping out items. It can be as practical for improvements when you are outdoor camping since it is around the house. It can be used to repair an aura bedding should it obtain a hole. It will also fix up a tarp, resting travelling bag, or the tent. In a short time hikes so that you will don’t get sore spots, you can even shield your toes. It is also employed like a bandage. As you’ve go through, there are lots of what you should policy for prior to using a vacation to the great in the open air. Make use of the recommendations you possess figured out in this article and use those to safely and securely get pleasure from your excursion into the outdoors.

  33. Hi would you mind stating which blog platform you’re using? I’m planning to start my own blog in the near future but I’m having a hard time selecting between BlogEngine/Wordpress/B2evolution and Drupal. The reason I ask is because your design seems different then most blogs and I’m looking for something completely unique. P.S Sorry for getting off-topic but I had to ask!|

  34. Hi there, i read your blog occasionally and i own a similar one and i was just wondering if you get a lot of spam feedback? If so how do you prevent it, any plugin or anything you can advise? I get so much lately it’s driving me mad so any assistance is very much appreciated.|

  35. Does your blog have a contact page? I’m having problems locating it but, I’d like to shoot you an e-mail. I’ve got some ideas for your blog you might be interested in hearing. Either way, great blog and I look forward to seeing it expand over time.|

  36. It’s the best time to make a few plans for the long run and it’s time to be happy. I’ve read this publish and if I may just I desire to counsel you some attention-grabbing things or suggestions. Perhaps you can write subsequent articles relating to this article. I desire to learn more things about it!|

  37. Woah! I’m really enjoying the template/theme of this website. It’s simple, yet effective. A lot of times it’s difficult to get that «perfect balance» between user friendliness and visual appearance. I must say that you’ve done a excellent job with this. Also, the blog loads super quick for me on Opera. Exceptional Blog!|

  38. My family every time say that I am wasting my time here at web, but I know I am getting familiarity everyday by reading such pleasant articles.|

  39. Howdy! Someone in my Myspace group shared this site with us so I came to look it over. I’m definitely enjoying the information. I’m bookmarking and will be tweeting this to my followers! Great blog and great design.|

  40. fantastic post, very informative. I ponder why the opposite specialists of this sector don’t realize this. You must proceed your writing. I’m confident, you’ve a huge readers’ base already!|

Deja un comentario

shares