Rutina de ejercicios de tres días ideal para principiantes


Las personas que acaban de entrar en el mundo del fitness deben empezar lentamente. Poco a poco se puede ir aumentando los pesos, las repeticiones y los días de entrenamiento . Para empezar, esta rutina de ejercicios de tres días para principiantes es suficiente.

Rutina de ejercicios de tres días: día 1

Escoja días alternos para hacer esa propuesta. Por ejemplo, comience el lunes si va al gimnasio también el miércoles y el viernes. O martes, si sus otros días de entrenamiento son jueves y sábado.

Es esencial que transcurran 24 horas – aproximadamente – entre cada entrenamiento. De esa manera, sus músculos descansarán y se recuperarán.

Recuerde que antes de empezar con los ejercicios de levantamiento de pesas, usted debe hacer 10 minutos de cardio. Se puede hacer en la bicicleta estática o en la cinta de correr. Y al final de los ejercicios debes tomarte cinco minutos para estirar los músculos.

Con los ejercicios cardiovasculares tendrá más oxigenación y, con el estiramiento, evitará lesiones, dolor y estiramientos. Hoy trabajarás en el pecho y en los tríceps.

  1. Pecho

El peso que coloque en las barras o dispositivos dependerá de sus capacidades. No olvides empezar despacio.

Los ejercicios pectorales para este día son: prensa de asiento plano y prensa de asiento inclinado (4 juegos de 12 repeticiones), apertura de pecho inclinada y cruces de cables (4 juegos de 15 repeticiones).

Mira también:   Ejercicios de bíceps con mancuernas


  1. Tríceps

Usted sólo necesitará hacer tres ejercicios, son excelentes para ejercitar los tríceps específicamente. En todos los casos, usted hará tres series de 8 a 12 repeticiones cada una. No olvide descansar de 30 a 60 segundos entre cada set. Ejecute la extensión del tríceps en la polea alta, la prensa francesa y los fondos del tríceps.

Rutina de ejercicios de tres días: día 2

En este día, trabajarás en dos áreas muy importantes: las piernas y los hombros. Recuerde que puede tomar más tiempo completar la rutina.

  1. Patas

No es cierto que un hombre deba evitar los ejercicios de piernas y concentrarse sólo en los troncos y las extremidades superiores. Si va a realizar una rutina de tres días para principiantes, no deje de lado la parte inferior del cuerpo.

Los ejercicios en este caso son: extensión de cuádriceps, postura en cuclillas, levantamiento de tierra, curl femoral (4 juegos de 12 repeticiones), gemelos de pie y gemelos sentados (5 juegos de 12 repeticiones).


  1. Hombros

Separamos los hombros de los bíceps y la espalda, ya que necesitan ejercicios específicos. De esta manera, como usted trabajó sus piernas y le habrá tomado algún tiempo, sólo tendremos tres movimientos de hombro.

Son ellos: press militar con barra detrás de la nuca, press militar con barra delantera (4 juegos de 12 repeticiones) y levantamiento de mancuernas fijas con inclinación hacia delante (4 juegos de 15 repeticiones).

Rutina de ejercicios de tres días: día 3

El último día de la semana en que realice los ejercicios se centrará en la espalda y los bíceps. La parte buena de este entrenamiento es que usted todavía tendrá tiempo para recuperarse del esfuerzo que se hizo con sus piernas el día anterior.

  1. Volver

En este caso, todos los ejercicios tienen 4 series de 12 repeticiones cada una. Cuando termine el primero, descanse un máximo de dos minutos antes de pasar al segundo. Para trabajar tu espalda, haz dominado, tirado hacia atrás con polea alta y paleta inclinada.

Mira también:   Equipo de fitness CrossFit


  1. Bíceps

Con sólo tres ejercicios puedes trabajar los bíceps y marcarlos poco a poco. No olvide que al principio debe levantar poco peso. Sin embargo, si continúa entrenando, puede aumentar las cargas. No quieres mostrarte a tus colegas porque podrías salir lastimado.

Finalmente, los ejercicios de bíceps que cerrarán la semana de entrenamiento se realizarán en 4 series de 12 repeticiones cada una . Son los siguientes: bíceps curl con barra, curl con bíceps inclinados con mancuernas y bíceps concentrados.

Entrenamiento abdominal con TRX – Ejercicio de resistencia de cuerpo entero El entrenamiento con suspensión está de moda y usted también puede hacer este entrenamiento abdominal con TRX en su propia casa. Vea cómo! Leer más «

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