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Rutina brazo y hombro con ligas de ejercicio

Rutina de fuerza, tono muscular, para brazo y hombro.

Foto: Juan Carlos Reynoso

Para ir fortaleciendo y definiendo brazo y hombro, es importante hacer ejercicios de fuerza contra resistencia; es decir, promover que los músculos tengan que mover un peso extra, externo.

Haremos ejercicios para los que debes usar una resistencia externa (mancuernas, pelota de gel, botellas de agua, discos o ligas de ejercicio) con la finalidad de que los músculos tengan que generar un esfuerzo mayor, al mover la carga, y como consecuencia: Ganar tono muscular.

La rutina, instrucciones:

  • Haz esta rutina 2 ó 3 días por semana
  • Harás 15 a 20 repeticiones de cada ejercicio, como circuito ¡sin descansar, hasta el final!
  • Te sugiero uses ligas o mancuernas de 1 a 3 kg
  • Repítelo 3 veces.

Rutina brazo y hombro con ligas de ejercicio curl biceps con ligas keiji

Los ejercicios:

  • Curl de bíceps con ligas o con mancuernas. 
Foto: Juan Carlos Reynoso
Foto: Juan Carlos Reynoso
  • Copa tríceps a un brazo con liga. Usa la otra mano para sujetar la liga detrás de tu espalda y que el brazo que hace el esfuerzo, tenga que vencer la resistencia.

copa triceps con liga Rutina brazo y hombro con ligas de ejercicio

  • Press de hombro. Puedes hacerlo con una sola mano o ambas al mismo tiempo, dependiendo del largo de la liga.

Rutina brazo y hombro con ligas de ejercicio press hombro con ligas

  • Elevación lateral de hombro. Puedes hacer primero un brazo y cambiar o ambos al mismo tiempo. Trata de levantar los brazos poco más que la altura de los hombros.

elevacion lateral con liga Rutina brazo y hombro con ligas de ejercicio

  • Desplante. Con mancuernas o botella de agua de medio litro en cada mano. Das el paso al frente, doblando la rodilla, hasta quedar como hincada sin tocar el piso. Mantén esa posición 3 segundos (isometría) y regresa. La isometría sirve para generar un esfuerzo distinto, estimular otros músculos y provocar mayor tensión muscular.
  • Sentadilla con mancuernas. Mantén la isometría 3 segundos cuando los muslos queden paralelos al piso. Recuerda echar la cadera hacia atrás, al bajar, para tener una posición correcta.

Rutina brazo y hombro con ligas de ejercicio sentadilla con ligas

  • Elevación de talones sobre escalón o step. Para pantorrilla, párate de puntas en el borde del escalón, con las mancuernas en las manos.

Rutina brazo y hombro con ligas de ejercicio elevacion talones standing-calf-raises

  • Bloque de cardio:
    1. Alternar 1 minuto de skipping
    2. 1 minuto de saltos, talón – pompa
    3. 1 minuto de saltos en tu lugar
    4. Repetir hasta completar 10 minutos

¡Dale con todo! Y busca más rutinas en www.keifit.com 

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