Inicio Ejercicio Rutina fuerza con mancuernas, para tonificar

Rutina fuerza con mancuernas, para tonificar

Rutina con ejercicios unilaterales, simultáneos e isométricos.

Si eres muy delgado y quieres fortalecer; y mejorar tono muscular, esta rutina de ejercicios es para ti. Para ganar volumen, es necesario trabajar contra resistencia externa alta, es decir, que cada esfuerzo lo hagas cargando entre el 60 y 70% de tu 1RM.

Debe ser un peso, con el que logres ¡con esfuerzo! entre 8 y 12 repeticiones.

Para esta rutina, estimulamos al músculo de tal forma, que trabajas:

  • Unilateralmente: primero un lado, luego el siguiente.
  • Simultáneo bilateral: con ambos lados la mismo tiempo.
  • Isometrías, mantener la posición a 20 segundos.

La rutina, hazlo como circuito

  • 10 repeticiones unilaterales -primero un lado y cambias- (si el peso con el que cuentas es muy ligero, haz las repeticiones más lentas ¡y aprieta los músculos con que haces el ejercicio!).

Puedes hacer dead-stop reps. Es decir, el rango completo en cada repetición, parando por completo, entre una y otra, como si cada rep, fuera la primera.

  • 10 repeticiones simultáneas ¡Hazlo lento para incrementar el esfuerzo!
  • Mantén la posición indicada de cada ejercicio por 20 segundos, cuando la articulación principal, esté a 90º

Los ejercicios


  • Sentadilla a 1 pierna 10 reps.

  • Sentadilla otra pierna, 10 reps.
  • Sentadilla con las 2 piernas, con peso extra, 10 reps
  • Sentadilla isométrica 20″


  • Curl de bíceps alternando brazos, primero 10 reps de un lado; y cambias
  • Curl bíceps al mismo tiempo, 10 reps
  • Flexión de codo a 90º isométrico. Mantener la posición 20″.


  • Copa tríceps a un brazo 10 reps; y cambias
  • Copa tríceps a 2 brazos, 10 reps
  • Copa tríceps isométrico: 20″

Glúteo y pierna

  • Desplante 12 reps, 1 pierna
  • Desplante isométrico: 20″
  • Desplante 12 otra pierna
  • Desplante isométrico: 20″


  • Elevación lateral a 1 lado, 10 reps; y luego el siguiente
  • Elevación lateral a 2 brazos, 10 reps
  • Press de hombro 10 reps
  • Elevación lateral, brazos paralelos al piso 20”
Foto: Just Jared

Al terminar todo el circuito, repítelo 3 veces más (4 circuitos en total). 

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