¿Te atreves a entrar en el desafío de la barra fija?

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Una de las mejores maneras de ejercitar y fortalecer los músculos de su brazo y espalda es hacer una barra fija. Aunque se considera un ejercicio muy exigente, con él puede ejercitar todo su cuerpo.

Los buenos resultados se ven rápidamente, sólo requiere práctica. Si no puedes hacer ninguna repetición, puedes fortalecer tus músculos en las máquinas hasta que lo consigas.

¿Qué es este ejercicio? ¿Qué beneficios obtiene de su puesta en práctica? ¿Qué cosas se deben tener en cuenta al hacer barra fija? Veamos las respuestas a continuación.

¿Qué es la barra fija?

Este tipo de ejercicio implica levantar el peso corporal, agarrar una barra y elevarla a la altura de la barbilla. Se trabajan los músculos de los brazos, antebrazos, espalda y abdomen.

La barra fija permite ejercicios de carga automática , es decir, utilizan peso corporal como carga. Por lo tanto, se necesita práctica para dominar la técnica. Es una práctica completa, porque a través de diferentes tipos de agarre es posible fortalecer todos los músculos de la parte superior del cuerpo.

Tipos de ejercicio con barra fija

Cuando miras un bar, puede parecer aburrido. Pero la realidad es diferente. Puedes hacer ejercicios que varían según el tipo de huella en la barra. Para romper la monotonía, puede crear programas muy diferentes.

Cada tipo de ejercicio se realiza cambiando la forma en que se coge la barra, así que qu y trabajar con diferentes músculos. Por lo tanto, es importante conocer y probar cada una de las huellas para elegir la correcta, de acuerdo con los músculos que desea fortalecer.

  • Barra suprimida: es el tipo de ejercicio en la barra fija donde la dificultad es menor, especialmente para principiantes. Se hace sujetando la barra con las manos dentro; con ella trabajamos los bíceps y la espalda.
  • Barra pronunciada: es un poco más difícil, y se hace sosteniendo la barra con las manos hacia afuera. El grado de dificultad aumenta dependiendo de cómo se colocan los pulgares, por debajo o por encima de la barra.
  • Barra neutra: las palmas de las manos se miran entre sí. Los entrenadores recomiendan este tipo de entrenamiento para empezar, ya que el riesgo de lesiones se reduce. Necesitará barras paralelas para esto.
Mira también:   Cómo aliviar el dolor de espalda con el culturismo

Otra cuestión a considerar es el ancho de adherencia. Los músculos trabajan con menos o más fuerza, dependiendo de la distancia entre las manos con respecto a los hombros.

Cuanto más ancha sea la huella, menor será la fuerza muscular requerida para realizar una repetición. A medida que se adquiere la técnica y se fortalecen los brazos, la anchura se reduce.

Desafío de barra fija: beneficios y recomendaciones

Ser capaz de hacer una barra fija puede generar un poco de respeto por el atleta, pero si piensas en los beneficios que se obtienen al practicarlos, tendrás aún más razones para hacerlo.

Recuerde que este ejercicio involucra alrededor de 15 músculos localizados en la espalda, tronco y músculos abdominales; siendo el dorsal grande el mejor y el más trabajado.

La práctica ayuda a fortalecer la espalda y los brazos, que se debilitan debido al estilo de vida sedentario. Además, usted obtiene cuatro beneficios principales:

  • Fuerza: al levantar peso corporal, hay un aumento de la fuerza y la proporción de músculos, según las repeticiones realizadas.
  • Postura: la técnica que se utiliza para practicar correctamente la barra ayuda a mejorar la postura de la columna. De esta manera, se reduce el dolor de espalda y lumbar; las vértebras están alineadas y los brazos pueden levantarse verticalmente en su totalidad.
  • Silueta: sin tonificar los músculos de la espalda , que es la que menos se tiene en cuenta en otros ejercicios. También se trabajan los abdominales, se afina la figura y se forma la musculatura con equilibrio.
  • Tiempo: cuando no tienes tiempo para una sesión de ejercicio extensivo, las flexiones son ideales; con sólo 50 repeticiones, puedes trabajar todo el cuerpo.
Mira también:   Aprende a revitalizar tu entrenamiento con la cuerda naval

La progresión requerida

La flexión es un reto que debe comenzar a practicarse progresivamente, teniendo en cuenta las siguientes recomendaciones para evitar lesiones:

  • Este ejercicio requiere mucho esfuerzo. Para tener suficiente energía y rendir bien, es necesario para controlar su peso con una dieta adecuada.
  • Antes de empezar con repeticiones, es esencial calentar los músculos para evitar lesiones y obtener un rendimiento óptimo.
  • Elija la barra correcta a utilizar. Tiene que ser apretado, estable y no demasiado delgado, para que el agarre sea correcto.
  • Sea constante con este ejercicio, aunque al principio no se puede ver ningún progreso significativo. Es necesario variar los tipos de huellas y aumentar las repeticiones en cada sesión. Esto activará la fuerza de los diferentes músculos hasta que la técnica esté completamente dominada.

¿Cómo hacer bar? 5 ejercicios para llegar allí Si hay un ejercicio con peso corporal que destaca, es sin duda la barra. Requiere mucho esfuerzo por parte del atleta. Descubre cómo hacer el bar! Leer más «

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