Inicio Ejercicio Rutina para espalda en el Gym

Rutina para espalda en el Gym

Logra espalda en V, con estos ejercicios en el gym

Por Luis Chamlati

Fitness coach 

Ya hemos platicado cómo la proporción estética ideal en hombres es una relación de 1.6 al dividir: la circunferencia de hombros entre la cintura ombligo (por arriba de las crestas ilíacas).

Checa cómo se mide la proporción estética en hombres. VIDEO CLICK 

El lograrlo tiene que ver con genética, el ancho de la cadera, pero también con qué tanto desarrollas hombros y espalda. Por eso, y para que mejores tus proporciones y alcances un torso con forma de V, te presento esta rutina de fuerza hipertrofia. Está pensada para hacerla en el gym, pero puedes adaptarla para hacer en casa o en un parque, si tienes mancuernas.

¿Cómo?

  • Puedes hacer biseries -combinar 2 ejercicios- o como series únicas.
  • De cada ejercicio, 4 sets de ente 8 y 10 reps ¡Con peso alto!
  • Si haces biseries, descansas la transición y 30 segundos a 1 minuto entre biseries.
  • Si haces series únicas, descansa 15 a 30 segundos ente ejercicios.

Los ejercicios

  • Remo invertido. En el smith o coloca una barra a menos de 1 metro del piso. El rack para sentadillas puede servirte.

remo invertido rutina para espalda en gym

  • Pullover con cable o polea. Desde la polea alta, echa la cadera hacia atrás y procura que la barra se acerque a la zona pélvica, haciendo esfuerzo con brazo y dorsales

pullover con polea Rutina para espalda en el Gym pull-over-espalda

  • Dominadas. Pueden ser en máquina asistida o libre.

dominadas Rutina para espalda en el Gym pull-chin-up-exercise-workout-steps

  • Remo en máquina. Usa la row machine o remo con poleas (cable).

remo con cable Rutina para espalda en el Gym

  • Lat pull down. Puedes usar la máquina o la polea.

Lat-Pull-Down1 Rutina para espalda en el Gym

  • Remo con mancuerna

remo con mancuernas marc-megnas-lifting-lessons-single-arm-dumbbell-row-1

¡Dale con todo! Y si tienes dudas, búscame en instagram @luischamlati.

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