Los mejores ejercicios de hombro para mujeres

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Cada vez más mujeres se forman en las academias. Sin embargo, descuidan que, para completar sus sesiones intensas, es necesario incluir ejercicios para los hombros , y por eso hoy traemos los mejores ejercicios para los hombros de las mujeres.

Sin duda los mejores ejercicios de hombro en el gimnasio para mujeres deben realizarse con poco peso y con un gran número de repeticiones .

Lo ideal es que combines tu entrenamiento con pesas, poleas, tu propio peso corporal, elásticos o incluso dispositivos de fuerza y tonificación de hombros.

Con el fin de ofrecer algunas ideas que pueden completar su sesión de entrenamiento , hemos preparado una lista de lo que consideramos que son los mejores ejercicios de hombro para mujeres. Tome nota y elija sus favoritos!

5 ejercicios de hombro para mujeres

1-Elevación frontal con mancuernas

El primero de los ejercicios de hombro para mujeres que presentamos es el lifting frontal con mancuernas. Es un ejercicio ideal para empezar con , pero le recomendamos que no empiece con demasiado peso para evitar lastimarse.

Para empezar, tome una mancuerna en cada mano, párese con las piernas separadas en el ancho de la cadera, las manos al lado del cuerpo y las palmas de las manos delante de los muslos.

Mantenga las manos rectas y luego levante las mancuernas mientras intenta tomar un descanso cuando están a la altura de los hombros. A continuación, baje los brazos hasta la posición inicial, concluyendo así una repetición. Nuestra recomendación es que tenga cuidado con sus movimientos de espalda cuando levante las mancuernas.

Mira también:   ¿Puede todo el mundo practicar calistenia?

2.-Levantar mancuernas inclinables hacia adelante fijas

En segundo lugar, presentamos el estudio de las mancuernas fijas inclinables hacia delante , un ejercicio que se centra en el trabajo en la zona posterior del músculo deltoides.

Además, usted no sólo aumentará el tono muscular y la forma de los hombros con este ejercicio, sino que también mejorará su postura y aliviará la presión en su espalda y cuello.

Para hacer el ejercicio, párese con los pies separados en el ancho de los hombros, con pesos ligeros en las manos .

Mantenga una posición neutral de la columna vertebral y luego inclínese hacia adelante hasta que su pecho esté en un ángulo de 45 grados con respecto al suelo. Con los brazos estirados, gire la articulación del hombro para llevar las pesas a los lados hasta que estén a la altura de los hombros.

» La resistencia que luchas físicamente en el gimnasio y la resistencia que luchas en la vida sólo puede construir un carácter fuerte «

Arnold Schwarzenegger

3-Elevación lateral de la polea baja

La elevación lateral de la polea baja es otro buen ejercicio para tonificar los hombros de las mujeres . Es un ejercicio simple que toma un poco más de tiempo que otros, ya que los dos hombros deben ser entrenados por separado.

Para empezar, debe pararse delante de una polea y luego doblar la cintura hasta que el torso esté casi paralelo al suelo.

A continuación, sujete el mango con la mano más lejos de la máquina y luego levante el brazo lateralmente hasta la altura de los hombros, deténgase durante un segundo y luego baje lentamente el peso para evitar lesiones.

Mira también:   Los mejores ejercicios para el antebrazo

4.-Flexiones

Cuarto, presentamos un ejercicio popularmente conocido que le permite entrenar la mayoría de los músculos de su cuerpo con su propio peso corporal . Entre otras partes del cuerpo, las flexiones fortalecen los hombros, tríceps y deltoides.

Como ya sabe, usted debe colocarse horizontalmente con las manos directamente debajo de los hombros , mientras que su cuerpo permanece en línea recta desde los talones hasta la cabeza.

Luego doble los codos hacia los lados y baje el cuerpo hasta el suelo, mientras soporta todo el peso corporal. Para terminar una repetición, debe llevar el cuerpo hacia arriba hasta que esté en su posición inicial.

5.-Lado arriba con mancuernas fijas

El último ejercicio de nuestra lista es la elevación lateral con mancuernas fijas. Para hacer el ejercicio, debes pararte con las dos mancuernas, una en cada mano, y los pies un poco separados.

Luego levante los brazos lateralmente hacia los lados, manteniendo una ligera flexión en el codo hasta que se alcance la altura del hombro.

No olvide que durante este ejercicio, los movimientos deben ser lentos. En cuanto al peso, no se debe forzar para evitar lesiones. Recomendamos aumentar el peso y la intensidad gradualmente.

Para concluir, no olvide que antes de realizar ejercicios de hombro para mujeres es muy importante hacer un buen calentamiento para reducir el riesgo de lesiones.

Desarrollo de los hombros: cómo hacer y ejercitar los hombros, los senos y los brazos El ejercicio de prensa militar es elegido en el gimnasio por aquellos que desean tener pechos, hombros y brazos anchos y bien musculosos. Leer más

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

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