Pesas Kettlebell: ejercite todo su cuerpo

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Las pesas Kettlebell son una de las herramientas más versátiles del gimnasio. Son súper modernos y podemos usar ambos si nuestro objetivo es perder peso y ganar músculo.

Debido a su forma particular, hay muchos ejercicios que podemos practicar con ellos y que, por razones de diseño, no podríamos hacer con una mancuerna.

Incluso, su principal atractivo es su peculiar huella , que nos permite más opciones que con una mancuerna tradicional. ¿Aún no los has incorporado a tu entrenamiento diario?

Para empezar, puedes obtenerlos en diferentes tamaños y pesos para modificar y mejorar gradualmente tu programa de entrenamiento poco a poco, al mismo tiempo que incorporas movimientos y variedad en él.

Si eres una de esas personas que dice que quiere estar en forma, pero inventa excusas diciendo que no tienen tiempo para ir al gimnasio, que no tienen dinero para pagar o que no tienen espacio en casa para entrenar…. ¡Se acabaron las excusas!

Tendrás que buscar nuevos argumentos gracias a esta completa formación que te presentamos a continuación. Sólo necesita un peso de hervidor de agua junto con el deseo de entrenar y sudar.

Pesos Kettlebell que no sean de columpio

Si usted es miembro regular de un gimnasio que practica CrossFit o en el que simplemente hay pesas de timbal para los ejercicios, debería haber notado que el movimiento tradicional con ellos es el swing, por una razón principal:

En general, es un movimiento fundamental en el que se basan la mayoría de los ejercicios que se pueden realizar con esta herramienta.

Mira también:   6 ejercicios abdominales alternativos para su entrenamiento

Sin embargo, hay más ejercicios y entrenamientos que podemos practicar con las pesas de kettlebell que no se limitan exclusivamente al swing. Y todavía traen muchos beneficios.

Limpieza Kettlebell

Los ejercicios de Kettlebell Clean utilizan estos pesos y están indicados para ejercitar los cuádriceps, hombros y corazón.

Esto se debe a que confiamos en el poder de nuestras piernas para levantar el peso , lo que nos ayuda a mejorar la explosión de nuestra parte interna. Además, si hacemos el ejercicio en forma de repeticiones continuas, estamos ayudando a mejorar nuestra resistencia cardiovascular.

En cuclillas

La Sentadilla en cuclillas es un ejercicio muy interesante si lo que buscamos es fortalecer y ejercitar todo nuestro cuerpo.

Para empezar, coloque el peso del hervidor de agua contra su pecho, para que actúe como contrapeso, lo que nos permitirá hacer una postura en cuclillas más profunda -bajando más- y con seguridad.

Esta mayor profundidad nos obligará a abrir nuestras caderas para que nuestros hombros y abdominales también hagan un ejercicio extra .

Kettlebell Thurster

Este tipo de «squat con prensa» añade una presión vertical adicional al squat.

Esto significa que incluir este ejercicio en nuestro entrenamiento nos ayuda a crear una estimulación cardiovascular implacable mientras ejercitamos casi todos los músculos del cuerpo.

Zancada inversa

Finalmente, para cerrar, incorporamos este «fregadero invertido», más centrado en el ejercicio de hombros y abdominales que un fregadero normal con mancuernas en los laterales

.

Así, al sostener el peso de la tetera delante del pecho, nuestro torso y escápula deben trabajar para no perder la postura correcta, obteniendo así una sensación de ardor en todo el cuerpo.

Juntos, estos cuatro ejercicios sencillos son perfectamente combinables en forma de circuito.

Por cierto, una de las opciones preferidas es configurar micro-rangos de cinco minutos ejecutando repeticiones controladas de cada ejercicio y tomando intervalos entre cada uno de ellos.

Mira también:   Cómo aliviar el dolor de espalda con el culturismo

Cuestiones a considerar

Sin duda, la razón principal por la que las pesas kettlebell se han convertido en una moda tan grande son los muchos beneficios que ofrecen.

Pero, por otro lado, usarlos requiere una buena técnica para ejercitarse correctamente debido a la alta complejidad y riesgo de los ejercicios.

Además, ejercitar varios grupos musculares al mismo tiempo y el hecho de que sea un entrenamiento exigente requiere un estado físico previo para afrontar con éxito los entrenamientos.

Como hemos visto, a pesar de las precauciones necesarias, el hervidor de agua puede ser muy útil si nuestro objetivo a medio y largo plazo es quemar calorías mientras ejercitamos nuestros músculos.

Sin embargo, es aconsejable, al menos inicialmente, combinar los ejercicios con pesas de timbal con otro tipo de actividades, ya sea en el gimnasio o fuera de él.

Los mejores ejercicios con balón médico Las bolas medicinales pueden ser levantadas, sostenidas o lanzadas. Conozca algunos movimientos para hacer un entrenamiento con ejercicios de pelota médica. Leer más «

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