Sesiones de entrenamiento con pesas totales: un entrenamiento completo

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Así como hay ejercicios específicos para trabajar en un músculo en particular, también hay entrenamientos completos que le permiten trabajar en todo el cuerpo, como el culturismo total. En el siguiente artículo tenemos información para que completes tus sesiones de entrenamiento.

El culturismo total no es sinónimo de horas en el gimnasio

Uno de los errores que se cometen en el gimnasio es concentrarse sólo en un grupo muscular o en un área específica. Por ejemplo (sin generalizar, pero generalmente así) los hombres se dedican más a los brazos y las mujeres a las nalgas y las piernas.

Sin embargo, para que el cuerpo se mantenga sano, es muy importante hacer ejercicios que le permitan desarrollarse completamente. Y para eso no necesitas vivir en el gimnasio. Podemos elegir sesiones de entrenamiento con pesas totales que incluyan ejercicios más integrales o funcionales.

Suena demasiado bueno para ser verdad. Si la mayoría de los atletas no lo aprovechan es porque creen en diferentes mitos o prejuicios.

Por un lado, porque se cree que concentrarse en un grupo de músculos puntuales permite tonificarlo más rápidamente. Por otro lado, porque consideran que los deportes aeróbicos que funcionan en todo el cuerpo son más agotadores que levantar pesas. Nada más lejos de la realidad!

¿Cómo es una sesión de entrenamiento con pesas?

Con sólo media hora de ejercicio diario, su cuerpo puede ser trabajado. Sí, eso es lo que estás leyendo. No tienes que quedarte en el gimnasio toda la mañana o toda la tarde. Gracias a los siguientes ejercicios de musculación total, estarás en forma y verás más músculo en menos tiempo:

Mira también:   ¿Más peso o más repetición? ¿Qué es más efectivo en el culturismo?

1. Burbujas saltarinas

Estos ejercicios son bastante intensos, pero lo mejor de todo es que trabajan el cuerpo completamente. Los burpees son movimientos completos que desarrollan la capacidad cardiovascular mientras fortalecen los músculos, especialmente los brazos y el abdomen.

Para hacer burbujas, levántese con las piernas ligeramente separadas. Dobla las rodillas y baja el torso. Descanse las manos en el suelo y estire las piernas. Dobla los brazos, encoge las piernas y salta. Tóquese las palmas de las manos sobre la cabeza.

2. Flexiones de brazos

Con este ejercicio fortalecerás todo el cuerpo y por lo tanto no puede faltar en tu entrenamiento. ¿En qué se trabaja? Tome nota: bíceps, tríceps, pectorales, abdominales, deltoides y músculos de la zona central. Más que completo!

Ya sabes cómo se hacen las flexiones porque son típicas de cualquier entrenamiento. Si nunca has hecho esto antes, te recomendamos que apoyes las rodillas en el suelo y que hagas el movimiento con los hombros. Lentamente, anímese a levantar su cuerpo y agárrelo sólo de las puntas y palmas de las manos.

3. Zancadas con mancuernas

Si usted está haciendo este entrenamiento de pesas totales en casa, puede reemplazar las pesas con botellas llenas de arena o incluso con paquetes de arroz o azúcar.

Empiece a pararse con las piernas ligeramente separadas. Tome la pesa con su mano derecha. Da un paso adelante con la pierna izquierda y dobla las rodillas para bajar el cuerpo. Al mismo tiempo, doble el codo y lleve la pesa a la altura de la oreja (por encima del hombro).

Para obtener más equilibrio, estire el brazo derecho paralelo al suelo. Cuenta hasta tres y levántate, estirando bien el brazo derecho hasta la cabeza. Cambia de bando y empieza de nuevo.

4. Tabla

O, como se dice en portugués, abordar. Este es, sin duda, uno de los ejercicios más completos que permitirá un culturismo total con menos repeticiones que los abdominales comunes.

Mira también:   4 grandes ejercicios para entrenar la espalda

Párese en el suelo y apoye los antebrazos y los dedos de los pies. Levante el resto del cuerpo y mantenga la posición de manera que tanto el torso como las piernas queden paralelas al suelo. Usted trabajará en las nalgas, abdomen, deltoides, bíceps, tríceps, pectorales, músculos dorsales e isquiotibiales. Vale la pena el esfuerzo!

Con sólo media hora de ejercicios de levantamiento de pesas puedes aprovechar al máximo tu tiempo, porque los efectos son más que visibles. Construye tu entrenamiento como quieras y evita pasar horas en el gimnasio.

¿Es mejor hacer cardio antes o después del entrenamiento con pesas? Muchas personas que van al gimnasio para aumentar la masa muscular no están seguras de si es mejor hacer ejercicios cardiovasculares antes o después del entrenamiento. Véase más adelante. Leer más «

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