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Rutina para pierna con barra

Seguro te ha tocado llegar al gym, con muchas ganas -o no- de entrenar; y está tan lleno, que no hay aparatos libres ni cómo hacer ejercicio… Lo he vivido, y es un infieeeeerno intentarlo, especialmente en lunes o martes y en “hora pico” (6-9pm ó 7-8pm). ¡Y ojo! Pasa en el 90% de los gyms. Por eso, te presento esta rutina para pierna que puedes hacer sólo con una barra -del peso que encuentres- o en tu casa.

TIP: Si es muy ligera, haz los ejercicios más lentamente para aumentar el tiempo de estímulo al músculo.

rutina para pierna con barra


  • Son 7 ejercicios, y vas a hacerlo como circuito.
  • 10 a 15 reps de cada uno
  • Repite el circuito 3 ó 4 veces
  • Si no tienes barra, hazlo con mancuernas

¡A darle a la pierna!


1- Sentadilla con barra colgando al frente (más torque a cadera y mayor trabajo de glúteo)

rutina para pierna con barra

2- Desplante estático con barra abajo

rutina para pierna con barra

3- Peso muerto con barra al frente ¡Ojo, echa la cadera hacia atrás!

rutina para pierna con barra

¡Checa esta variación para hacerla en casa, vía!

4- Elevación de talones pantorrilla (con barra al frente)

rutina para pierna con barra

5- Sentadilla plié con barra (barra en los hombros y piernas separadas)

rutina para pierna con barra

rutina para pierna con barra

6- Desplante con barra al hombro

rutina para pierna con barra

7- Elevación de talones pantorrilla (barra al hombro)

rutina para pierna con barra

rutina para pierna con barra

¡Gracias Energy Fitness, amo y soy cliente desde 2014!

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