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6 ejercicios de hombro para verte más fuerte

Cómo saber si tengo buen cuerpo, proporción aurea hombres

Por Keiji Yoshiki
Coach experto en estética corporal

Seguro has visto en la calle a un cuate que aunque se ve “grande” y con panza ¡No se ve gordo (los famosos gordibuenos o gordima__dos)! Y otros aparentemente delgados (angostos) pero que se ven lonjudos o panzones. ¡Es simplemente una proporción entre el ancho de hombros y el tamaño de la cintura!

En mi columna en Revista Moi te doy tips precisamente para verte “más ma__do” que tienen que ver con esto: “Que se vea más volumen en hombros, brazo y pecho, y menos en cintura –lonja-“.

El cuerpo ideal de hombre es una “V” (no importa que tan ancha o angosta), de hecho la proporción áurea indica que la relación ideal hombro-cintura es de 1.6; sin embargo este ideal solo lo tienen las figuras de comics, super estrellas de cine o TV, o atletas como Usain Bolt, Michael Phelps, Cristiano, Channing Tatum, The Rock, William Levy o Chris Hemsworth.

Los mexicanos de MUY buen cuerpo, en promedio tienen una relación de 1.45 a 1.5

¿Cómo se mide?

1. Mide el ancho de hombros en la parte más protuberante (ancha).
2. Mide la cintura, por arriba de las crestas ilíacas, para términos prácticos a la altura del ombligo.

Por ejemplo, va mi caso:
Hombros: 122cm
Cintura: 86cm
Relación cintura cadera: 1.42

El ejemplo es para que te des una idea de por qué algunos cuates se ven “mamados” aunque estén flacos y otros se ven “fuertes” aunque tengan panza o lonja.

Esto es importante porque, así tengas “lonja o panza”, si tus hombros son más anchos que la cintura, te verás bien, y es más fácil parecer ¡Musculoso!

Para reducir la cintura además de hacer cardio  o HIIT , hay que reducir el consumo de azúcares, harinas y alimentos fritos o empanizados.

Para aumentar el tamaño de hombros ¡Y lograr la deseada “V”!, hay que trabajar la zona, te doy estos 6 ejercicios para tu rutina:

Dominadas en barra (puedes hacerla con ayuda). Haz 4 series de tantas como puedas.

Dominada horizontal con barra, que los hombros queden justo debajo de la barra, acércate lo más posible. 4 sets de tantas como puedas.

Press de hombro con mancueras. Puedes hacerlo también con barra. Haz 4 sets de 10 repeticiones muy pesadas.

Elevación lateral y al frente de hombro con mancuernas. 4 sets de 10 reps, muy pesadas.

Elevación deltoide posterior con mancuernas. 4 sets de 10 reps. Puedes apoyar el pecho en una banca inclinada o si tienes control en el core sin apoyo.

¡Dale y a ponerte buenérrimo!

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