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Rutina para tonificar brazo con ligas

Las ligas o bandas de ejercicio son un medio de entrenamiento muy útil para hacer en cualquier lugar, gracias a su portabilidad. Entre más gruesas generan más resistencia externa, es decir, son más pesadas. El mismo efecto -o muy similar- si las “acortas” o las pones dobles.

Haz esta rutina también en el gym con poleas, mancuernas o barras. El movimiento del cuerpo -cómo- es el mismo, solo varía el con qué -medio externo-.

Si eres de gym, checa esta rutina

Vamos a trabajar la parte de arriba del cuerpo (tren superior)

Haz 4 series de 15 a 20 repeticiones. O como circuito (un ejercicio seguido de otro).

1- Curl de bíceps– Con húmero paralelo al piso, puedes hacerlo con poleas también.

RUTINA para tonificar brazo con ligas

RUTINA para tonificar brazo con ligas

2- Copa tríceps– Puedes tomar el otro extremo de la liga con el brazo contrario, o incluso en el piso (hazlo con mancuernas).

RUTINA para tonificar brazo con ligas

RUTINA para tonificar brazo con ligas

3- Patada tríceps o patada de mula. Al mismo tiempo ambos brazos, atorando la liga al frente y abajo (también con mancuernas).

RUTINA para tonificar brazo con ligas

RUTINA para tonificar brazo con ligas

4- Press de pecho, puedes hacerlo con mancuernas.

RUTINA para tonificar brazo con ligas

Si quieres más hombro, checa esta Rutina con ligas 

5- Press de pecho inclinado, sujetando la liga de abajo y cambiando la dirección del movimiento.

RUTINA para tonificar brazo con ligas

RUTINA para tonificar brazo con ligas

6- Press de pecho declinado. Sujeta la liga de más arriba o hazlo hincado.

RUTINA para tonificar brazo con ligas

RUTINA para tonificar brazo con ligas

7- Remo horizontal, para deltoide posterior, con codos a la altura del hombro. Puedes hacerlo apoyando el pecho en una banca y con mancuernas.

RUTINA para tonificar brazo con ligas

RUTINA para tonificar brazo con ligas

8- Elevación lateral de hombro a un brazo (puedes hacerlo con mancuernas).

RUTINA para tonificar brazo con ligas

¡A darle! Checa la versión del video con instrucciones:  

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