Se lanza el desafío: 30 días de formación con bar

¡Comparte!

Quizás has visto algún video en internet donde un atleta hace varias flexiones en cuestión de minutos y te preguntas: ¿es esto posible en mi caso? Por supuesto que puedes. Sólo necesitas practicar diariamente y completar nuestro entrenamiento de 30 días con un bar. Se sorprenderá con los resultados!

Haciendo barras: entender el ejercicio

Antes de ir al desafío de entrenamiento de 30 días en el bar, sería bueno aprender un poco sobre este ejercicio. Básicamente, se puede decir que es una flexión de brazos hecha en suspensión.

Esto significa que usted debe colgarse de una barra o pasamanos en una escalera y usar todo su peso corporal (incluso hay atletas que añaden más cargas con elementos especiales).

Una vez que esté colgado con los brazos estirados, debe flexionar los codos, empujar con los hombros y el abdomen y adelantar la barra con la mitad del cuerpo.

Hacer bar es un ejercicio muy completo, pero algo complicado de hacer si eres un principiante. Pero la buena noticia es que una vez que lo has aprendido te permite fortalecer tu espalda, brazos y también trabajar en bíceps, muñecas, trapecios, dorsales, entre otros músculos.

30 días de entrenamiento con bar

Si usted ha practicado algunos de estos ejercicios en el gimnasio, puede que le interese enfrentarse a este desafío de entrenamiento de 30 días con una barra. Para que usted pueda alcanzar la meta, debe cumplir en detalle con la técnica. De esta manera evitará sobrecargar algunos músculos, lastimarse o sentir dolor.

Evite encogerse de hombros cuando levante el cuerpo, ya que esto sobrecarga los músculos del área y lleva a una coordinación deficiente del movimiento. Si usted retrocede los hombros, ellos hacen un trabajo más pequeño.

Mira también:   Estas son las 6 mejores sesiones de entrenamiento para principiantes en Crossfit

Además, le recomendamos que acerque los brazos al pecho, para que el levantamiento sea más fácil. Recuerde que el esfuerzo sólo debe ser realizado por los brazos y el dorso. No mueva las caderas ni las piernas para balancearse y ganar impulso. Si usted levanta las rodillas hasta el pecho, reducirá el peso del ejercicio.

Dicho esto, ahora es el momento de explicar cómo es el desafío de los 30 días de entrenamiento en el bar (y cómo completarlo). ¿Están listos?

Primero hay que dividir los días en dos: A y B. En A harás tres series hasta el máximo de la barra isométrica, con un intervalo de dos minutos entre cada una.

En B, harás tres juegos de barras isométricas con al menos un 30% de resistencia entre cada repetición del día anterior. Si, por ejemplo, la marca es de 10 segundos en el día A en el día B, debe ser de al menos 7 segundos.

Es esencial que la técnica sea correcta y que, aun cuando sienta que ya no puede hacerlo, trate de lograr una repetición adicional. Esto le dará el valor y la voluntad de seguir cumpliendo el objetivo definido. Y seguramente lo conseguirás!

También es muy importante que tenga en cuenta los días de descanso, que son escalonados y se tendrán en cuenta a medida que pasen los días. Se utilizan para fortalecer los músculos con los que trabaja y para prevenir lesiones. Una buena manera de afrontar el reto es basarse en una tabla como la que se muestra a continuación:

  • Día 1: 5 repeticiones
  • Día 2: descanso
  • Día 3: 6 repeticiones
  • Día 4: descanso
  • Día 5: 8 repeticiones
  • Día 6: descanso
  • Día 7: 8 repeticiones
  • Día 8: 10 repeticiones
  • Día 9: descanso
  • Día 10: 10 repeticiones
  • Día 11: descanso
  • Día 12: 12 repeticiones
  • Día 13: descanso
  • Día 14: 12 repeticiones
  • Día 15: 14 repeticiones
  • Día 16: descanso
  • Día 17: 15 repeticiones
  • Día 18: descanso
  • Día 19: 17 repeticiones
  • Día 20: descanso
  • Día 21: 19 repeticiones
  • Día 22: 21 repeticiones
  • Día 23: descanso
  • Día 24: 23 repeticiones
  • Día 25: descanso
  • Día 26: 25 repeticiones
  • Día 27: descanso
  • Día 28: 27 repeticiones
  • Día 29: descanso
  • Día 30: 30 repeticiones
Mira también:   Aprende a revitalizar tu entrenamiento con la cuerda naval

Casi sin darte cuenta, y haciendo un esfuerzo escalonado, puedes hacer 30 flexiones en 30 días…. Todo a la vez. Una vez que llegues a la meta, puedes continuar otro mes de la misma manera o aumentar la intensidad…. ¡Hasta que llegues a 50 flexiones por sesión!

Pero vayamos por partes y paso a paso. Primero alcanza las 30 flexiones (que es suficiente) y luego puedes perseguir otras metas que el destino te tiene reservadas. Pero sin duda nos aseguraremos de que tanto su espalda como sus brazos sean más fuertes que nunca al final del desafío.

¿Te atreves a entrar en el desafío de la barra fija? Muchas personas tienden a excluir la barra fija de sus rutinas porque son difíciles, pero pueden traer resultados increíbles. Leer más «

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