Siete opciones de ejercicio para armas definidas

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Especialmente para aquellos que entrenan con fines estéticos, conseguir unos brazos grandes y bien definidos es un objetivo central. Además, tener brazos fuertes también trae beneficios para la práctica deportiva: mejorará nuestra fuerza y resistencia. ¿Cuáles son los mejores ejercicios para los brazos?

Los brazos están compuestos de un hueso principal, el húmero, y varios músculos, que son : bíceps braquial, braquial anterior, coracobraquial, tríceps braquial y ancotatus, comúnmente llamado antebrazo.

Todos ellos pueden ser entrenados a través de una serie de ejercicios, ya sea con su propio peso corporal o utilizando herramientas externas como pesas, mancuernas y barras. A continuación, detallaremos algunos ejercicios para brazos que se pueden realizar en diversas circunstancias. La progresión debe ser gradual y planificada.

7 ejercicios de brazos

En términos generales, estos son algunos de los ejercicios de brazos más conocidos. La división se hará en tres subgrupos: por un lado, los que se pueden hacer en el gimnasio y, por otro, los que se pueden hacer en casa o en cualquier espacio público y, finalmente, los que hacen uso de los bares.

Ejercicios para los brazos en el gimnasio

1. rosca directa con barra

Uno de los ejercicios de brazos por excelencia. Normalmente se hace con una barra recta y de pie; si este es el caso, es aconsejable poner un pie delante del otro y no ambos en la misma línea. De esta manera, evitaremos que el centro de gravedad se mueva y que haya un desequilibrio que dañe nuestra columna vertebral.

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2. Tríceps francés con mancuernas

Podríamos detallar muchos ejercicios aquí, pero hablemos específicamente de la extensión de los tríceps verticales tríceps con una mancuerna. Consiste en conseguir una mancuerna con ambas manos detrás de la nuca y verticalmente. Luego, se deben estirar los brazos, levantando la mancuerna.

Siempre debemos controlar para que la espalda esté recta. Cuando se hace bien, es un trabajo fenomenal para nuestros brazos.

3. bíceps en polea

Para este ejercicio, usted debe usar la polea baja del gimnasio. Coloque una barra recta y haga una huella supinada; es decir, las palmas mirando hacia el cuerpo. Luego realice el ejercicio convencional de bíceps. Una vez más, tenga en cuenta que debe mantener la espalda recta. Es mejor poner un pie adelante para evitar la desestabilización.

Ejercicios para brazos con su propio peso

4. flexiones de brazos

Este ejercicio le permitirá fortalecer su abdomen, pecho y espalda, así como sus brazos. Es muy simple: párate boca abajo y apóyate en las palmas de las manos y los pies.

La abertura de los brazos debe ser tan ancha como los hombros. El ejercicio consiste en levantar el cuerpo estirando los brazos. A continuación, vuelva a la posición inicial.

5. tríceps de banco

Una de las alternativas más efectivas para moldear los tríceps. Consiste en sentarse en un banco, colocar las palmas de las manos a los lados como soporte y llevar los pies hacia adelante. Trate de bajar el tronco lo más bajo posible para ejercitar los tríceps de esta manera.

Si quieres añadir alguna dificultad, pon otra superficie delante y descansa sobre ella. Del mismo modo, las personas más experimentadas también pueden añadir peso a sus muslos para elevar el nivel de dificultad al máximo.

Mira también:   Los tres mejores ejercicios para trabajar el núcleo para principiantes

Ejercicios para brazos en la barra

6. pull

Los tirones supinosos sirven para ejercitar la espalda, el pecho y, por supuesto, los brazos. Esta es precisamente una de las principales ventajas de los ejercicios de barra: muchos grupos de músculos se ejercitan al mismo tiempo.

Puede ser difícil realizar el ejercicio al principio, pero con el tiempo se gana más fuerza y destreza . Sostenga la barra con las palmas de las manos hacia usted, luego levante el peso con los brazos y vuelva a la posición inicial, estirándolos.

7. barras paralelas

Este tipo de bar se puede encontrar en espacios de actividad física en lugares públicos, así como en gimnasios.

El ejercicio consiste en sostenerlos y levantar el peso corporal hasta que los brazos estén completamente estirados, inclinando el tronco ligeramente hacia adelante. Es aconsejable flexionar las piernas para acortar la longitud del cuerpo y ganar estabilidad.

Por último, es necesario destacar que varios deportes como tenis, boxeo y natación son excelentes para ejercitar los brazos. Encuentra la opción que más te guste y empieza a entrenar para llegar a los brazos que siempre has querido.

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  167. May I simply say what a comfort to discover an individual who truly understands what they are talking about on the internet. You definitely realize how to bring a problem to light and make it important. More and more people should check this out and understand this side of the story. I was surprised that you’re not more popular since you most certainly possess the gift.

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  177. I’m really loving the theme/design of your blog. Do you ever run into any internet browser compatibility issues? A small number of my blog readers have complained about my site not working correctly in Explorer but looks great in Chrome. Do you have any recommendations to help fix this issue?|

  178. Can I simply just say what a relief to discover a person that actually understands what they’re discussing on the net. You actually understand how to bring an issue to light and make it important. More and more people ought to look at this and understand this side of your story. It’s surprising you are not more popular given that you certainly possess the gift.

  179. Hi! Quick question that’s totally off topic. Do you know how to make your site mobile friendly? My weblog looks weird when viewing from my iphone 4. I’m trying to find a theme or plugin that might be able to correct this issue. If you have any recommendations, please share. Cheers!|

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  190. I’m really enjoying the theme/design of your site. Do you ever run into any browser compatibility issues? A few of my blog audience have complained about my blog not operating correctly in Explorer but looks great in Safari. Do you have any recommendations to help fix this issue?|

  191. After I originally commented I appear to have clicked on the -Notify me when new comments are added- checkbox and from now on every time a comment is added I recieve 4 emails with the exact same comment. Perhaps there is a way you can remove me from that service? Kudos!

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