Los mejores ejercicios para definir el brazo

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El brazo es una de las áreas más gratificantes del cuerpo para trabajar y que mejor responde a las sesiones de entrenamiento. Por esta razón, digamos hoy cuál es el mejor entrenamiento para definir el brazo.

Ciertamente, si usted está tratando de tonificar el músculo, es importante que entienda la anatomía de los músculos de su brazo. En la mayoría de los casos, los bíceps y tríceps son los músculos más trabajadores del gimnasio.

Debe saber que los bíceps tienden a mostrar una marcada diferencia de tamaño más rápido que los tríceps. Pero es crucial trabajar ambos músculos por igual. Esto asegurará que usted mantenga un cuerpo equilibrado, una postura saludable, un rango normal de movimiento y evitará lesiones.

Los mejores entrenamientos para definir el brazo

Para configurar el brazo todo lo que necesita es trabajar con su propio peso corporal. Sin embargo, la mayoría de los ejercicios que hemos incluido en la lista le permiten entrenar con pesas o gimnastas también. Tome nota y elija su ejercicio favorito!

1. Tabla con flexión

El primer ejercicio que hemos mostrado es la flexión abdominal. Para ello, debe colocar los codos en el suelo directamente debajo de los hombros con los antebrazos en paralelo, manteniendo las piernas estiradas detrás de usted y los pies juntos.

Entonces es hora de planear sus músculos para mantener su cuerpo recto de la cabeza a los pies.

Mira también:   Ejercicios para tonificar los glúteos y las piernas al mismo tiempo

Empuje hacia arriba con ambos brazos extendidos y las manos apoyadas en el suelo. Apriete los abdominales cuando esté llevando el pecho al piso. Para terminar, baje la espalda y coloque ambos codos en el suelo para volver a la posición inicial.

2.  Flexiones de bíceps

Segundo, entrenar bíceps es una de las mejores maneras de definir el brazo. Debe sostener una pesa en cada mano y mantener ambos brazos cerca de su cuerpo. Para comenzar, gire el antebrazo para que las palmas de las manos estén hacia arriba y los codos pegados a los lados del cuerpo.

Debe doblar el codo para levantar el peso hacia el hombro. Apriete lentamente los bíceps cuando el movimiento alcance su posición final. Para terminar una repetición, baje la mano a la posición inicial. Le recomendamos que complete un total de 12 repeticiones por brazo.

3. Flexiones de tríceps

Este es uno de los ejercicios clásicos para definir el brazo. Le permite principalmente trabajar en los tríceps, hombros y espalda.

Para comenzar, usted debe colocar sus manos detrás de usted en una silla, manteniendo sus hombros directamente por encima de sus muñecas y dedos mirando hacia su cuerpo. Estire las piernas delante de usted y apoye los talones en el suelo.

Luego dobla los codos y baja las caderas hasta el suelo con la ayuda de los brazos. Estire los brazos para presionar el cuerpo hacia atrás, hacia atrás, y vuelva a la posición inicial y complete una repetición. Recomendamos al menos completar un total de 20 repeticiones.

4.  Extensiones de tríceps

Por último, presentamos las extensiones de los tríceps por encima de la cabeza con mancuernas, un ejercicio ideal para trabajar los tríceps y los hombros. Debe mantener los pies separados a la anchura de los hombros y los brazos por encima de la cabeza y sostener la mancuerna.

Mira también:   Aprenda a fortalecer la parte inferior del tronco con ejercicios de pasos

Debe dejar caer las manos detrás de la cabeza y levantar los brazos lentamente, causando un doble golpe en los tríceps. Recuerde que siempre debe mantener los codos cerca de las orejas cuando realice estas repeticiones. Se recomienda un total de 10 repeticiones para este ejercicio.

Antes de terminar, no olvide que los resultados suelen aparecer después de unas semanas de entrenamiento, aún así es necesario mantener la rutina y la motivación para lograr el objetivo de definir los músculos del brazo.

Si vas al gimnasio, entrena con poco peso, pero con un alto número de repeticiones. ¿A qué esperas para empezar?

Los mejores ejercicios para el antebrazo Trabajar estos músculos con ejercicios para el antebrazo trae muchos beneficios, como dejarlos definidos y realizar las actividades diarias sin problemas. Leer más «

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