Inicio Ejercicio Rutina con botellas de agua para brazo en casa

Rutina con botellas de agua para brazo en casa

Rutina con botellas de agua o mancuernas para Tren Superior

Vamos a hacer esta rutina para tonificar la parte de arriba del cuerpo o Tren Superior, como se le llama en el medio fitness.


  • Pecho
  • Espalda
  • Brazo
  • Hombro

Necesitas 2 botellas de agua como resistencia:

  • Si vas iniciando, de ½ litro
  • Si eres promedio, de 1 litro
  • Si eres más fuerte, de 1.5 litros

De hecho, puedes tener todas e ir cambiando según el ejercicio.

¿Quieres mancuernas? Checa estas a súper precio en Amazon México:
Cap Barbell SDR-105 Single Rubber Coated Hex Dumbbell with Contoured Chrome Handle, 105 Pounds

Si compras mancuernas, te sugiero:

  • Nivel básico inicial: 1 a 3 kg (2-5 libras)
  • Nivel medio: 4 a 7kg (7.5 – 15lb)
  • Nivel avanzado: 8 a 12 kg (15 a 25lb)

La rutina

  • Circuito (un ejercicio seguido de otro)
  • 20 a 30 repeticiones de cada ejercicio
  • Sin descansar hasta el final 2 minutos.
  • Repetir 3 veces más.


1- Remo –espalda-, de forma simultánea

2- Patada tríceps, de forma alternada o simultánea

3- Press de hombro

4- Press de pecho, juntando las botellas de agua arriba.

5- Press francés (tríceps). Pueden ser ambos brazos al mismo tiempo o uno seguido de otro, depende mucho de tu fuerza.

6- Cristos o Flies (pecho y bíceps)

7- Extensión de espalda en el piso, sosteniendo peso al frente.

ejercicios con botellas de agua1

Haz la rutina y comenta en redes sociales con el HT #AmoElFitness

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