Supino: detalles técnicos y ventajas

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El supino es uno de los ejercicios más realizados en los gimnasios y con resultados increíbles. Sin embargo, hay que ser metódico y cuidadoso al hacerlo. Por lo tanto, en este post discutiremos los puntos técnicos y también sus beneficios. Escríbelo!

El supino es un ejercicio que trabaja los músculos del pecho y los brazos. Se puede hacer de dos maneras: libre o en una máquina de llama de herrero. Pero no puede ser hecho por nadie, ya que debemos tener alguna experiencia previa en el deporte y una condición física previa.

Aspectos técnicos destacados

Al hacer cualquier ejercicio, por difícil o sencillo que sea, es necesario que se realice correctamente. Esto es para evitar que la memoria muscular registre incorrectamente la ejecución de un ejercicio, evitando el dolor o las lesiones.

Bueno, todo es cuestión de técnica. Existe la posibilidad de que haya hecho este ejercicio durante mucho tiempo, pero sin preocuparse realmente por lo que está haciendo. Es hora de revisar lo que estás haciendo mal y arreglarlo lo antes posible. Preste atención a los siguientes puntos:

Coloque los pies

Aunque en el decúbito supino la posición de los pies no es tan importante como en una postura en cuclillas, sigue siendo un aspecto a tener en cuenta. Tus pies son el principio de la base de una buena concentración de fuerza.

Trate de mantener los pies paralelos, ni hacia adelante ni hacia atrás. De la misma manera, no deben estar demasiado cerca o lejos de usted. Lo que importa es que toda la planta del pie esté completamente apoyada en el suelo, para que puedas generar fuerza desde el suelo hacia el resto del cuerpo.

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Debajo de la barra

La posición debajo de la barra es diferente para cada cuerpo. Es esencial que permanezca debajo de la barra, donde sea fácil de quitar. Su espalda debe estar recta y debe mantenerla lo más recta posible en todo momento. Y lo más importante, por nada en el mundo flexionar el cuello o aplicarle tensión.

Buena huella

Tome la barra con determinación y seguridad, los brazos deben estar rectos y en el mismo ancho que sus hombros. La mayor parte de la barra debe estar en la palma de la mano, permitiendo que los dedos la rodeen completamente.

Si la barra es más para los dedos que para las palmas, es muy probable que los puños se doblen hacia atrás, lo que sería un tremendo error.

Colocación en decúbito supino sin problemas

La respiración es un factor que le ayudará a que la supina tenga éxito. Después de levantar la barra, retírela y sosténgala firmemente contra su pecho (los antebrazos deben estar en un ángulo de 90 grados).

Ahora respira y empieza a moverte hacia arriba, un truco para mantener la estabilidad es presionar los pies hacia abajo, como si estuvieras tratando de empujar el suelo.

Vale la pena intentarlo

El supino es un ejercicio exigente que requiere mucho esfuerzo, sin embargo, vale la pena. Por eso es tan famoso en los gimnasios, así que no tenga miedo de subir el listón. Al contrario, ve y hazlo con toda la confianza en el mundo.

Si no estás seguro de empezar a hacer supino, los siguientes beneficios te harán cambiar de opinión:

  • Mejora la fuerza de empuje;
  • Da una apariencia fuerte y firme a los pectorales y tríceps;
  • Promueve la salud ósea;
  • Ayuda a marcar el músculo dentado anterior;
  • Excelente para la hipertrofia de los músculos.
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Además de todo eso, te verás muy bien con una camiseta. Para disfrutar de los beneficios, debe seguir los pasos para la correcta ejecución del supino. Además de comer e hidratar bien, recuerde hacer un buen calentamiento antes de hacer ejercicios como éste.

6 ejercicios libres para hacer en casa y colocar la coraza Aunque parece difícil, podemos hacer varios ejercicios sin máquinas para fijar el pecho, algo que nos permite entrenar ese músculo en casa. Leer más «

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  232. I do love the manner in which you have framed this specific matter plus it does present me personally some fodder for consideration. However, coming from everything that I have observed, I simply hope as other opinions pile on that individuals keep on point and don’t start on a soap box involving the news du jour. Anyway, thank you for this excellent point and though I do not necessarily agree with this in totality, I respect the viewpoint.

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  240. Having read this I thought it was really informative. I appreciate you finding the time and energy to put this information together. I once again find myself personally spending a significant amount of time both reading and commenting. But so what, it was still worthwhile!

  241. Write more, thats all I have to say. Literally, it seems as though you relied on the video to make your point. You obviously know what youre talking about, why waste your intelligence on just posting videos to your blog when you could be giving us something enlightening to read?

  242. Throughout this grand scheme of things you’ll secure a B- for effort. Exactly where you actually lost us was first in the particulars. You know, they say, the devil is in the details… And it couldn’t be much more true at this point. Having said that, permit me tell you what did do the job. The authoring is actually incredibly convincing and that is most likely why I am taking the effort in order to opine. I do not make it a regular habit of doing that. Secondly, even though I can notice a jumps in reasoning you come up with, I am not sure of exactly how you appear to unite your details which in turn produce the actual conclusion. For now I will, no doubt yield to your point but wish in the foreseeable future you actually link the dots much better.

  243. I absolutely love your blog.. Very nice colors & theme. Did you create this web site yourself? Please reply back as I’m hoping to create my very own site and would love to find out where you got this from or just what the theme is named. Many thanks!

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  245. I was curious if you ever thought of changing the structure of your blog? Its very well written; I love what youve got to say. But maybe you could a little more in the way of content so people could connect with it better. Youve got an awful lot of text for only having one or 2 pictures. Maybe you could space it out better?

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  247. Howdy! This article couldn’t be written much better! Looking through this post reminds me of my previous roommate! He constantly kept talking about this. I most certainly will forward this article to him. Fairly certain he will have a great read. Thank you for sharing!

  248. This is the right blog for anyone who hopes to understand this topic. You know a whole lot its almost hard to argue with you (not that I personally would want to…HaHa). You certainly put a brand new spin on a topic which has been written about for years. Wonderful stuff, just excellent!

  249. You made some decent points there. I checked on the net for additional information about the issue and found most people will go along with your views on this site.

  250. Pretty important article. I generally do not comment post, but this time I made an exception, because I have seen here a lot of helpful info. Thank you for the helpful and useful information.

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