Supino en el banco: consejos para hacerlo bien

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El supino en el banco es uno de los ejercicios más populares en la academia, pero a veces no sabemos muy bien cómo realizarlo . Los errores en la práctica del supino en el banco pueden traer como consecuencia lesiones, dolor y, por supuesto, pocos resultados. En este artículo le diremos cómo hacerlo correctamente.

Los errores de práctica supina más comunes en la base de datos

También conocido como bench press , este es un ejercicio que trabaja principalmente en los músculos pectorales, el tríceps braquial y la región anterior del músculo deltoides. Se debe hacer desde el vientre hacia arriba en un banco, con una flexión de los codos levantando una barra con pesas, o bien se pueden usar mancuernas, sólo la barra o sólo las pesas.

Uno de los principales errores al practicar decúbito supino en el banco es empezar a levantar demasiada carga. Esto resulta en un arco de la espalda y una mayor probabilidad de sufrir una hernia. Por lo tanto, se recomienda poner poco peso al principio y aumentarlo gradualmente.

Otro de los errores más comunes es posicionar los brazos incorrectamente y agarrar la barra de la manera incorrecta. Tenga en cuenta que aunque requiere un poco de esfuerzo, las manos deben estar cómodas con el resto del cuerpo. Se recomienda separar los brazos en el ancho de los hombros para que los movimientos sean más naturales.

Mira también:   Ejercicios de levantamiento de glúteos: ¿cuáles son los mejores?

Y finalmente, el descenso es otro de los fracasos más comunes. ¡No debes hacer ese movimiento rápido! Si eso sucede es porque la barra es demasiado pesada. Ten en cuenta que el objetivo del supino en el banco es estirar los músculos al máximo y poder aprovechar al máximo cada repetición.

Cómo hacer supino en el banco

La práctica de una técnica de ejercicio incorrecta puede causar dolor y lesiones. Es esencial saber cómo realizar la posición supina en el banco desde el principio. Acuéstese en el banco con el estómago levantado y asegúrese de que su cuerpo esté en contacto con ambos pies en el piso y con la espalda, los glúteos y la cabeza en el banco.

Levante los brazos en el ancho de los hombros y agarre la barra, los pulgares deben estar alrededor de ella . Asegúrese de que los pesos son correctos y de que está en condiciones de levantarlos. En este punto, debe pedirle al instructor que le ayude a retirar la barra del soporte.

Sujete primero la barra sobre los hombros, flexionando los codos hacia abajo. No olvide mantener los puntos de contacto en el suelo y en el banco. Levante la barra, siempre mantenga un ángulo del brazo a 45 ° con respecto al tronco.

Estire los brazos, cuente hasta tres o cinco y luego flexione los brazos de nuevo. Cuando termine el número de repeticiones, el instructor – ubicado detrás del asiento – debe colocar la barra de nuevo en el soporte. Cuando ya está colocado correctamente, puede ponerse de pie con mucho cuidado para no marearse.

Mira también:   Entrena tus abdominales en la pirámide

¿Y qué pasa si hago el supino en el banco con mancuernas?

Los movimientos son bastante similares, pero en este caso, puede realizar el ejercicio bilateralmente -levantar ambos brazos al mismo tiempo- o unilateralmente -primero un brazo y luego el otro.

Muchas personas empiezan con mancuernas porque pesan menos, y otras eligen primero la barra hasta que dominan la técnica con ambos brazos al mismo tiempo. Por supuesto que también puede empezar con una barra sin carga. Sin embargo, en ningún momento debe realizar el ejercicio de forma rápida y con movimientos incontrolados. Es muy importante dominar la técnica para evitar lesiones.

La progresión inteligente le ayudará a aumentar la fuerza y la masa muscular, y verá más efectos y cambios en sus brazos y pecho. Es preferible realizar menos repeticiones, pero de forma lenta y controlada y con cargas adecuadas, que muchas repeticiones rápidamente y con un peso muy por debajo o por encima de su capacidad actual.

Desarrollo de los hombros: cómo hacer y ejercitar los hombros, los senos y los brazos El ejercicio de prensa militar es elegido en el gimnasio por aquellos que desean tener pechos, hombros y brazos anchos y bien musculosos. Leer más

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