Los mejores ejercicios para el antebrazo

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No le damos mucha importancia a estos músculos, sin embargo, son muy necesarios para la vida diaria. Por ello, en el siguiente artículo le informamos de cuáles son los mejores ejercicios para el antebrazo que puede realizar en casa o en el gimnasio.

Ejercicios para el antebrazo, más que estética

Normalmente, cuando vamos al gimnasio, trabajamos sobre nuestros hombros, bíceps o tríceps; las mujeres también trabajamos sobre nuestras piernas y glúteos, pero olvidamos nuestros antebrazos.

Recomendamos que ambos sexos realicen ejercicios para los antebrazos, ya sea en el gimnasio o en casa, para ganar fuerza y fuerza. Es por eso que a continuación presentamos algunas de ellas:

1. Rizo del antebrazo con barra

Para realizar nuestra primera opción de ejercicios para el antebrazo, es aconsejable elegir la barra olímpica (es perfecta por peso y longitud) . La idea es siempre mantener el equilibrio, para que la barra no se mueva hacia un lado. Esta inestabilidad nos obligará a hacer más esfuerzos con el antebrazo.

Aunque al principio el rizo del antebrazo con barra puede ser algo «básico», de hecho, este ejercicio es esencial para empezar: deja la espalda recta, toma la barra con una mano a la vez (palmas hacia arriba) y flexiona el codo hasta que la mano toque el hombro.

2. Tabla

Aunque este ejercicio está relacionado con los abdominales y las nalgas… También es ideal para los antebrazos. Esto se debe a que, junto con las puntas de los pies, son las únicas partes del cuerpo que se apoyan en el suelo y soportan todo el peso.

Mira también:   13 maneras de hacer que los ejercicios con pesas sean más efectivos

El objetivo es que el tronco y las piernas estén paralelas al suelo y que usted mantenga la posición durante al menos 30 segundos para comenzar. ¡Entonces dobla el tiempo!

3. Barra

Otro ejercicio más que efectivo para el antebrazo. Usted necesitará suficiente fuerza en sus brazos para soportar el peso de su cuerpo. Por lo tanto, si acabas de empezar, te recomendamos que hagas la versión australiana, con una barra inferior y pies de apoyo.

Sostenga con ambas manos y estire los brazos, luego deje su cuerpo diagonalmente en el suelo con los pies lo más lejos posible de la barra. Al flexionar los codos, el tronco y las piernas se alejan del suelo. La idea es mantener la cabeza entre las dos manos mientras asciende.

4. Rizo con mancuernas

En este caso, un ejercicio para la parte inferior del brazo que se realiza sentado . Pero cuidado, esto no significa que no sea efectivo o que funcione menos en el área. Al contrario! En la quinta repetición, por favor, pida terminar la serie de una vez.

Siéntese en el borde de un asiento y apoye el codo derecho en el muslo del mismo lado. Tome la mancuerna (o el peso que quiera) con el mango hacia arriba. Doble el codo para que su mano toque su hombro. El movimiento debe ser lento y muy controlado.

5. Columpio

Seguramente ya conoces el ejercicio en el que nos colgamos de una barra elevada y nos quedamos hasta el apoyo de los brazos, en este caso las cosas se complicarán un poco más: tendrás que balancearte hacia adelante y hacia atrás.

Mira también:   Ejercicios de bíceps con mancuernas

Por supuesto, usted comenzará lentamente y luego dará más impulso a sus movimientos. Puede ayudarle a cruzar las piernas.

6. Flexiones de brazos

Finalmente, otro ejercicio para el antebrazo que no puede dejar de hacer en su rutina. Trabajarás las dos cosas al mismo tiempo! Seguramente ya conoces este ejercicio.

El objetivo es que todo el peso corporal caiga sobre las manos . Permanezca boca abajo y estire bien su cuerpo. El otro punto de contacto con el suelo es de puntillas. Dobla los codos para que el tronco baje.

Hay diferentes variables que podemos realizar a medida que tengamos más práctica: con una mano, aplaudiendo, con timbales, etc.

Ejercicios para el entrenamiento completo del brazo de la mujer Frente a las numerosas máquinas que llenan los espacios del gimnasio, puede ser de gran ayuda conocer algunos ejercicios para el entrenamiento de los brazos de las mujeres. Leer más «

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