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{background-color:#f0ad4e;}.litespeed-label-warning[href]:hover,.litespeed-label-warning[href]:focus {background-color:#ec971f;}.litespeed-label-danger {background-color:#d9534f;}.litespeed-label-danger[href]:hover,.litespeed-label-danger[href]:focus {background-color:#c9302c;}.litespeed-shell {width:98%;background:#141414;margin:20px auto 0 10px;box-shadow:0 0 5px rgba(0, 0, 0, 0.4);-webkit-border-radius:3px;-moz-border-radius:3px;border-radius:3px;position:relative;height:224px;}.litespeed-shell-header {z-index:999;position:absolute;top:0;right:0;width:50px;height:34px;padding:5px 0;}.litespeed-shell-header-bg {opacity:0.4;background-color:#CCCCCC;position:absolute;top:0;bottom:0;right:0;left:0;z-index:4;-webkit-border-radius:3px;-moz-border-radius:3px;border-top-radius:3px;}.litespeed-shell-header-bar {position:absolute;top:0;left:0;z-index:10;height:2px;background-color:#F48024;}.litespeed-shell-header-icon-container {position:absolute;top:10px;right:10px;width:29px;height:34px;z-index:6;}ul.litespeed-shell-body {position:absolute;top:0;left:0;right:0;bottom:0;overflow-y:scroll;margin:0;padding:5px;list-style:none;background:#141414;color:#45D40C;font:0.8em 'Andale Mono', Consolas, 'Courier New';line-height:1.6em;-webkit-border-bottom-right-radius:3px;-webkit-border-bottom-left-radius:3px;-moz-border-radius-bottomright:3px;-moz-border-radius-bottomleft:3px;border-bottom-right-radius:3px;border-bottom-left-radius:3px;}.litespeed-shell-body li:before {content:'>';position:absolute;left:0;top:0;}.litespeed-shell-body li {word-wrap:break-word;position:relative;padding:0 0 0 15px;margin:0;}.litespeed-widget-setting {background-color:#ecebdc;padding:5px 14px;margin:5px -15px;}.litespeed-callout {margin:1.5rem 0;border-right:1px solid #e5e5e5;border-top:1px solid #e5e5e5;border-bottom:1px solid #e5e5e5;background:#f9f9f9;}.litespeed-callout h4:not(:last-child) {margin-bottom:0.5rem;margin-top:1em;}.litespeed-callout p {margin-left:0;}.litespeed-callout ol,.litespeed-callout ul {margin-left:1em;}.litespeed-callout.notice-warning h4 {color:#e59544;}.litespeed-callout.notice-error h4 {color:#dc3232;}.litespeed-callout-bg {margin:1.5rem 0;background:#f9f9f9;border-top:none;border-bottom:none;border-right:none;}.litespeed-tick-wrapper {margin-left:-5px;}.litespeed-tick {display:inline-block;background:#f2f9ff;padding:5px 0 5px 0px;border-radius:3px;cursor:pointer;margin:5px 5px 5px 0;}.litespeed-tick-list .litespeed-tick {display:block;margin-bottom:3px;margin-top:0;background:none;}.litespeed-tick-list .litespeed-tick input[type="checkbox"] {margin-left:0;}.litespeed-tick-list .litespeed-tick label {color:inherit;}.litespeed-tick input[type="checkbox"] {height:18px;width:18px;vertical-align:middle;margin:0 10px;-webkit-appearance:none;-moz-appearance:none;appearance:none;-webkit-border-radius:3px;border-radius:3px;cursor:pointer;}.litespeed-tick input[type="checkbox"]:not(:disabled):hover {border-color:#538ac6;}.litespeed-tick input[type="checkbox"]:active:not(:disabled) {border-color:#538ac6;}.litespeed-tick input[type="checkbox"]:focus {outline:none;}.litespeed-tick input[type="checkbox"]:checked {border-color:#538ac6;background-color:#538ac6;-moz-box-shadow:none;-webkit-box-shadow:none;box-shadow:none;}.litespeed-tick input[type="checkbox"]:checked:before {content:'';display:block;width:5px;height:11px;border:solid #fff;border-width:0 2px 2px 0;-webkit-transform:rotate(45deg);transform:rotate(45deg);margin-left:5px;margin-top:-1px;cursor:pointer;}.litespeed-tick label {padding:2px 0px 2px 0;font-size:14px;color:#264d73;}.litespeed-tick label:hover {min-width:115px;color:#6699cc;}.litespeed-radio-row {margin-bottom:12px;position:relative;padding-left:1.5rem;}.litespeed-radio-row input[type=radio] {margin-top:0;margin-bottom:0;position:absolute;line-height:1;left:0;top:0.7em;transform:translateY(-50%);}.litespeed-radio-row 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{background-image:url("../img/icons/img_optm_disabled.svg");}p.litespeed-media-p {margin-bottom:1px !important;}p.litespeed-txt-webp {color:#83b04a;}p.litespeed-txt-ori {color:#5967b3;}p.litespeed-txt-disabled {color:#ced2d9;}.litespeed-media-svg {vertical-align:middle;margin:5px;width:25px;height:auto;}@keyframes litespeed-circle-chart-fill {to {stroke-dasharray:0 100;}}.litespeed-pie {vertical-align:middle;margin:5px 5px 5px 0;}circle.litespeed-pie_bg {stroke:#efefef;stroke-width:2;fill:none;}circle.litespeed-pie_circle {animation:litespeed-circle-chart-fill 2s reverse;transform:rotate(-90deg);transform-origin:center;animation:litespeed-pie-fill 2s reverse;stroke:#28a745;stroke-width:2;stroke-linecap:round;fill:none;}.litespeed-pie.litespeed-pie-tiny {margin:0 2px 0 0;}.litespeed-pie.litespeed-pie-tiny text {font-weight:bold;fill:#828282;}.litespeed-pie.litespeed-pie-tiny circle {stroke-linecap:initial;}.litespeed-pie-tiny circle.litespeed-pie_bg,.litespeed-pie-tiny 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▷ Ejercicios para brazos | ENTRENA GYM
Saltar al contenido Has llegado al lugar correcto donde encontrarás las mejores rutinas de brazos tanto para hombres como para mujeres, en gimnasio o en casa y que ayudarán a aumentar la masa muscular, quitar la flacidez, tonificar y aumentar tu fuerza; seguro que buscas un entrenador personalizado gratis, lo tenemos también para ti, no dudes en ponerte en contacto con nosotros, dejar tus comentarios y darle un vistazo a nuestros entrenamientos para brazo .
Ejercicios para brazos¿Cómo hacer ejercicios para brazos en casa? Seguramente no puedes asistir a un gimnasio por una u otra razón o simplemente no quieres, pues bien, la buena noticia es que es posible realizar diferentes ejercicios de bíceps, tríceps y de hombro con peso o sin peso en casa, con pesos caseros o preferiblemente, con la ayuda de bandas elásticas o un TRX ; éstos son los mejores ejercicios para brazos en casa.
¿Por qué hacer ejercicios para brazos?Empecemos por aclarar que para efectos prácticos del entrenamiento y de nuestros artículos, cuando hacemos referencia al hacer ejercicios para brazos, nos referimos a ejercitar el brazo completo , pues es común ver y sobre todo en los hombres, que se da demasiada importancia a entrenar solamente los bíceps y poca a los demás músculos del brazo como los tríceps y hombros y en ocasiones, al resto del cuerpo.
Por lo anterior, se hace necesario aprender a ejercitar el brazo de forma correcta y completa, para que crezca y se fortalezca de manera armónica en su totalidad.
Es necesario ejercitar los brazos no sólo para hacer que nuestro cuerpo se vea deportivo, atlético y fuerte, sino también para que el cuerpo en su totalidad esté más equilibrado , coordinado y que muchas de las actividades que realizamos a diario, se faciliten.
Es necesario hacer ejercicios para brazos, para tonificarlos, quitar o eliminar los excesos de grasa o gorditos alojados en ellos, darles fuerza y resistencia y con esto a su vez, permitir que podamos desarrollar las demás actividades como mover elementos, agarrar cosas, hacer ejercicio, etcétera.
Por otro lado, cuando se desea aumentar la masa muscular o por el contrario bajar de peso, se hace necesario ejercitar el cuerpo en su totalidad y no centrarse sólo en un grupo muscular como suelen hacerlo muchos, es decir, entrenar sólo abdomen o sólo pierna, pues al ejercitar el cuerpo entero, se activará el cuerpo en su totalidad y éste aprovechará el ejercicio al máximo, consiguiendo excelentes resultados.
En el caso de las mujeres es muy común que se desee entrenar para quitar la flacidez de los brazos y por eso que es de gran importancia hacer ejercicios para brazos pero complementándolos a su vez, con ejercicios aeróbicos o ejercicios de cardio más una adecuada dieta deportiva.
¿Qué tipo de ejercicio es bueno para los brazos? Dependiendo del objetivo que tengas con tu entrenamiento, es que se podrá saber qué tipo de ejercicio es bueno para tus brazos, pues si bien hay diferentes ejercicios en común para todo fin, hay que tener en cuenta que cada uno se ejecuta de forma diferente y con cargas totalmente distintas.
Así las cosas, si tu deseo es aumentar la masa muscular de los brazos y con ello, aumentar también la fuerza y resistencia, todos los ejercicios que encuentras arriba para bíceps, tríceps y hombro , serán de gran utilidad y bastante buenos para ti, lo único a tener en cuenta es el manejo de cargas; recuerda que para que los músculos crezcan, se suelen hacer dichos ejercicios con pesos moderados y de manera continua (no te acostumbres a hacerlos de manera lenta) con una intensidad de 4 series cada una de 10 a máximo 12 repeticiones .
Por otra parte si lo que se desea es bajar de peso, adelgazar los brazos, quitar su flacidez y los gorditos que se alojan allí, es necesario que los mismos ejercicios para brazos que están arriba, se realicen con una intensidad más alta y con pesos moderados bajos , de modo que se realicen de 3 a 4 series cada una con 12 a 15 repeticiones del ejercicio o movimiento y teniendo muy en cuenta, que esto se debe complementar diariamente, con ejercicios de cardio.
Para ambos casos hay que tener en cuenta que todo ejercicio para brazos es efectivo pero si en primer lugar, se realiza con la técnica adecuada y en segundo lugar, se complementa con una adecuada alimentación deportiva así como una buena hidratación y hábitos diarios de vida.
Por último, recuerda ejercitar el cuerpo en su totalidad, no centrarte sólo en los brazos o sólo en los bíceps, pues esto también asegura un buen trabajo y buenos resultados en el entrenamiento de brazo que decidas llevar a cabo.
¿Cómo aumentar la masa muscular de los brazos? Siguiendo lo anterior, se tiene entonces que para aumentar la masa muscular de los brazos, es necesario realizar ejercicios con peso o cargas preferiblemente en gimnasio, pero para el caso de hacer ejercicios en casa, éstos pueden realizarse perfectamente con pesos caseros o con bandas elásticas preferiblemente.
Para aumentar la masa muscular tanto de los brazos como del resto del cuerpo, es necesario mantener una adecuada alimentación deportiva y cuidar diferentes hábitos diarios tales como el consumo de gaseosas, alcohol, cigarrillo, sustancias alucinógenas y demás que afectan la salud.
Por otro lado, hay que tener en cuenta que todos los cuerpos son diferentes y que lo que quizás a una persona le hace efecto, a otra no le genere el mismo resultado y por ende, es que te recordamos ponerte en contacto con nosotros y estaremos allí para ayudarte en tu caso en particular de manera gratuita.
Ahora, en cuanto a las rutinas de bíceps, tríceps u hombros, deben realizarse siempre con una intensidad preferiblemente de 4 series cada una con 8 a 12 repeticiones (lo más común son 10 repeticiones por serie) con un peso moderado.
Las rutinas para aumentar la masa muscular de los brazos, deben ser progresivas dependiendo de la resistencia física y fuerza que se vaya adquiriendo con el tiempo así como es aconsejable también, aumentar un poco el peso en cada una de las series que se realicen.
Tomemos el ejercicio de curl bíceps como ejemplo:
Primera serie: 10 kilos Segunda serie: 12,5 kilos Tercera serie: 15 kilos Cuarta serie: 17,5 kilos Esto se maneja así, si eres capaz de llegar a la última serie con al menos 8 repeticiones y ya llevas al menos algunas semanas de trabajo, de lo contrario, es preferible que todas las series las realices con el mismo peso.
De igual manera, es aconsejable que por ejemplo, al mes siguiente, ya no empieces la primer serie con 10 kilos, sino con 12,5 kilos, para con ello dar progresividad al ejercicio y músculo, aumentar la resistencia y la fuerza de éste.
Es común escuchar que para aumentar la masa muscular es necesario realizar los movimientos de manera lenta, cosa que si bien es cierta, tampoco es muy recomendable pues lo que causa es que el músculo se vuelva lento y se atrofie y por ende, luego se dificulten actividades o ejercicios de velocidad; es por esta misma razón, que recomendamos utilizar pesos moderados con los que los movimientos puedan realizarse con buena técnica y de manera continua y progresiva .
Para terminar, para poder aumentar la masa muscular de los brazos así como del resto del cuerpo, es necesario complementar el ejercicio con una excelente alimentación deportiva, es decir que al menos hay que comer 5 veces al día en porciones adecuadas , manteniendo una buena hidratación a lo largo del día y los debidos hábitos de vida buenos para la salud tales como dormir bien, no consumir alcohol, cigarrillos, alucinógenos y demás.
¿Cómo hacer ejercicios para brazos con pesas? Todos los ejercicios presentados al principio de éste artículo se pueden o son realizados con pesas, pero en lo referente a los ejercicios para brazos en el gimnasio, es necesario tener en cuenta, que el manejo de dichas pesas debe ser el adecuado y moderado dependiendo de tu fuerza y resistencia.
Los ejercicios de bíceps, antebrazos, tríceps u hombro en el gym, deben realizarse como ya lo acabamos de mencionar, con pesos o cargas que puedas levantar de manera continua y no tan forzada, para con ello en primer lugar, mantener una buena técnica en la ejecución de cada movimiento y en segundo lugar, permitir que el músculo aproveche al máximo el ejercicio y éste de los resultados deseados.
Claro está que también es necesario plantearse primero la pregunta del ¿qué quiero conseguir con el entrenamiento? Pues con base en tu respuesta, se tendrán las cargas que deben utilizar así como las intensidades con las que debes realizar cada ejercicio.
Los ejercicios para brazos con pesas deben realizarse preferiblemente de manera continua, no de manera lenta , ya sea para aumentar la masa o para bajar de peso, pues la idea no es volver lentos los músculos y atrofiarlos, sino por el contrario, ganar fuerza y sin afectar su movilidad.
¿Cómo aumentar la fuerza de los brazos? Después de todo lo explicado, es indudable que para aumentar la fuerza de los brazos es necesario realizar ejercicios con diferentes pesos y en caso de que no se haga ejercicio en el gym, puede entonces hacerse esto con el peso del propio cuerpo.
Podemos decir entonces que todos los ejercicios que encuentras al inicio de éste artículo, están enfocados en aumentar la fuerza de los brazos pero esto sólo lo lograrás, trabajando con disciplina, constancia, dedicación y con pesos adecuados, sin quemar, sobrecargar o sobreentrenar los brazos.
Entre los tipos de entrenamientos que recomendamos y son de gran utilidad para aumentar la fuerza de los brazos y de los demás músculos del cuerpo, están los entrenamientos en circuito , es decir, aquellos en los que realizas una serie de ejercicios para un músculo en concreto y luego una serie de otro músculo y así hasta volver al inicio, como por ejemplo:
Una serie de curl bíceps con barra Una serie de sentadillas Una serie de press hombro Una serie de femoral (pierna) Una serie de tríceps Una serie de pantorrillas Una vez se llega al último ejercicio, se repite todo nuevamente y esto a la vez en que se ejercita el cuerpo en su totalidad, ayuda a no sobrecargar ningún músculo, darle descanso adecuado y permitir que se recupere entre cada serie de modo que a la siguiente, aproveche al máximo su fuerza y resistencia, a cual aumenta con mayor velocidad que con las rutinas comunes de brazo.
Cómo evitar la flacidez en los brazosSi te preguntaste ¿cómo quitar la flacidez de los brazos? es porque tal vez en alguna ocasión has levantado tu brazo para saludar o despedirte de alguien y has notado como la parte trasera del mismo, se mueve como una gelatina; pues bien, llegaste al lugar indicado para aprender a quitar o eliminar ésta flacidez y a tonificar el brazo de forma correcta.
Antes que nada empecemos por aclarar que lo que se mueve allí como gelatina, es grasa, acumulaciones de grasa naturales que si bien sirven para la supervivencia humana, cuando esto pasa es porque hay exceso de ella y por lo cual, se hace necesario en primer lugar, revisar ciertos hábitos alimenticios y en segundo lugar, realizar ejercicios de cardio o ejercicios aeróbicos que ayuden a la quema de calorías y grasas innecesarias en el cuerpo.
Dicha flacidez de forma natural, también se debe tanto a la edad como a la pérdida de colágeno.
Además de lo anterior, esto se debe a que hay poca fuerza o tono muscular en los brazos y en especial en los tríceps, por ende como ya se dijo, es necesario realizar ejercicios para brazos que ayuden a tonificar.
Referente a lo anterior es necesario aclarar que tonificar los brazos, es darle firmeza o dureza para evitar que esto suceda y por ende, los ejercicios que se deben realizar para quitar la flacidez de los brazos tanto en hombres como en mujeres, deben ser de intensidades medias altas.
Para quitar la flacidez de los brazos o adelgazar los brazos en gimnasio, es necesario ejercitar todo el cuerpo y que los ejercicios para brazo en especial los de tríceps, se realicen con una intensidad de máximo 4 series cada una con 12 a 15 repeticiones del movimiento que estés realizando.
Además de ello, es necesario realizar ejercicios aeróbicos o de cardio como trotar, montar cicla, nadar y demás, que puedas realizar por periodos largos y de manera continua (más de 15 minutos seguidos preferiblemente), pues ésto activará la eficiente quema de grasas.
Por otro lado, es necesario tener en cuenta que hay hábitos como el consumo de diferentes grasas saturadas o frituras, que impiden que se queme la grasa de los brazos y que deben cambiarse para poder adelgazarlos y darles un mejor tono muscular.
En conclusión, para adelgazar los brazos y tonificarlos (cosa que consigue quitar la flacidez), es necesario alimentarse correctamente sin consumir demasiadas grasas saturadas , realizar ejercicios para brazos en especial para tríceps de manera continua y con cargas moderadas y complementarlos con ejercicios de cardio diario.
Cómo reafirmar los brazos en una semana Vamos a ser sinceros desde ya, es prácticamente imposible reafirmar los brazos en una semana de manera natural o normal , con ejercicio o con dietas, pues como se mencionó anteriormente, es necesario realizar ejercicio, cuidar la alimentación y diferentes hábitos de vida.
Ahora bien, si éste es un trabajo que tomará su tiempo, depende de eso, de tu constancia, ganas, disciplina y mente positiva pues es posible eliminar la flacidez de los brazos y reafirmarlos , no en una semana pero si desde el primer mes de trabajo, empezarás a notar los cambios.
Para tener excelentes resultados y reafirmar los brazos en su totalidad y tonificarlos como deseas, se necesitarán al menos seis meses de trabajo intenso y disciplinado, con buenas rutinas de ejercicios para brazos y para el cuerpo entero, cardio y alimentación.
La dieta necesaria para reafirmar los brazos y quemar la grasa de los brazos, debe contener proteínas y carbohidratos así como vitaminas, aminoácidos y demás nutrientes necesarios, la cuestión no será dejar de comer sino por el contrario, aprender a comer y en porciones adecuadas, evitando el consumo excesivo de azúcares y de grasas saturadas.
El pescado, el pollo, las frutas, verduras, el aceite de oliva, los granos, son diferentes de los alimentos que debe contener tu dieta de manera saludable para reafirmar los brazos.
Por otro lado, los ejercicios que sirven para reafirmar los brazos, son aquellos que tonifican los músculos y que como ya dijimos, deben realizarse de manera continua con una intensidad de 4 series de 12 a 15 repeticiones cada una pero claro está, que esto hay que complementarlo con ejercicio de cardio que ayuden a quemar calorías y grasas efectivamente.
Al principio del presente artículo, encuentras varios entrenamientos para reafirmar o tonificar pero en general, un ejemplo de rutina de brazo para reafirmar los brazos, puede ser el siguiente:
Curl para antebrazo Curl bíceps Flexiones de tríceps con banco Jalón polea para tríceps Hacer de 12 a 15 repeticiones por movimiento y un total de 3 a 4 series de los mismos.
Anatomía de los brazosPara efectos del presente artículo, realizaremos un breve resumen de la anatomía de los brazos, pues ésta es extensa y nuestra idea no es confundirte con la diferente terminología y por ende, tomaremos al brazo como aquél compuesto por los antebrazos, bíceps, tríceps y hombros.
Empecemos entonces por aclarar que los brazos están compuestos por dos grupos musculares, el grupo anterior y el grupo posterior ; a su vez, allí se encuentran diferentes músculos principales encargados de darle fuerza al brazo de manera que éste pueda realizar las actividades que hacemos constantemente.
En la parte posterior o frontal del brazo, se encuentran los bíceps o bíceps braquial , que es el músculo más ancho de la parte superior del brazo mientras que en la parte anterior o trasera del brazo, se encuentran los tríceps , que son el músculo más grande de dicha parte y son conocidos también como tríceps braquial.
Se tiene también al supinador largo, que es el músculo que se encuentra en la parte superior del antebrazo, cerca del codo y que le ayuda a rotar al antebrazo. Así mismo, se tiene al extensor radial, que es el músculo ubicado al lado del supinador largo y hace parte de los cinco músculos principales que ayudan a mover la muñeca.
Por último, se tienen los deltoides que si bien hacen parte del hombro, ayudan a controlar el rango de movimiento tanto del hombro como del brazo.
¿Cuál es la función del deltoides u hombro? Empecemos por aclarar que el deltoides es uno de los músculos del hombro y que éste, rodea la articulación del mismo para brindar protección y permitir la movilidad del brazo (es el músculo del hombro que todos conocen como hombro, valga la redundancia).
Así entonces, la función del deltoides es principalmente motora, pues ayuda a la flexión y contracción del brazo , es decir, ayuda a la realización de los diferentes movimientos del brazo; así mismo, sirve como protección a la articulación del hombro y por ende también, a darle equilibrio y coordinación, a la fuerza y movimientos del brazo.
¿Cómo hacer hombros con mancuernas? De los ejercicios más comunes y efectivos para aumentar la masa muscular de los hombros, tonificarlos y aumentar su fuerza, están los que se realizan con mancuernas pero en muchas ocasiones, son los que más se realizan de forma indebida o con mala técnica causando lesiones o que sean poco efectivos para el músculo.
Tenemos entonces que los ejercicios para hombros con mancuernas deben realizarse siempre (ya sean sentados o de pie) con la espala recta y de manera suave .
Muchas personas tienden a mover el cuerpo entero o hacer la fuerza para levantar las mancuernas, balanceando el cuerpo, cosa que es totalmente incorrecta pues en primer lugar, hace que la fuerza no se genere totalmente con el brazo, en segundo lugar es indicativo de que estás manejando cargas o peso que no puedes manejar como debe ser y en tercer lugar, hace que el ejercicio al tener poca técnica, exista más probabilidades de generar lesiones al músculo, a la espalda y demás y que el ejercicio no sea efectivo.
Por ende, para hacer ejercicios de hombro, debe tenerse en cuenta la postura del cuerpo , que ante todo la espalda debe estar recta y que por otro lado, deben manejarse cargas o pesos moderados, que seas capaz de manejar sin esforzar nada más que los músculos del hombro y de manera no lenta sino continua.
¿Por qué se llama bíceps? Es fácil saber por qué se llama bíceps, pues es así porque éste músculo está compuesto por dos partes o porciones de músculo diferentes ; una porción corta y una porción larga, encargadas de conformar el bíceps y permitir su correcto funcionamiento.
¿Cuál es la función de los bíceps? La principal función del bíceps es motora, pues sirve para producir la flexión del codo o del brazo en sí, es decir, es el principal músculo implicado en la supinación y pronación del brazo; en sí, el músculo bíceps es el principal implicado en varios de los movimientos del brazo en su totalidad.
Por otro lado, la principal función del antebrazo es darle fuerza a la mano y al brazo en su totalidad, para realizar ciertas tareas como agarrar cosas, levantarlas y demás.
¿Cómo se puede trabajar el bíceps? Al principio de éste artículo, encuentras diferentes rutinas de bíceps que son de gran ayuda para trabajarlo en su totalidad.
Para trabajar el bíceps es necesario saber primero ¿qué resultados deseas? Pues con base en esto, se realizarán ejercicios para aumentar la masa muscular o para quemar la grasa de los brazos, pero en sí, la forma de trabajar los bíceps más común, es la realización de los diferentes ejercicios de curl bíceps ya sea con barras o con mancuernas en el gym o con TRX o bandas elásticas en casa.
Para el caso de quienes desean entrenar el bíceps para dar volumen a éste y aumentar su fuerza, deben tener en cuenta que los ejercicios que realicen deben ser con cargas o pesos moderados, que se puedan hacer de manera continua y no lenta, con una intensidad de 4 series cada una con 8 a 10 repeticiones y complementar esto además, con una excelente alimentación o dieta deportiva.
Por otro lado, si se desea quemar grasa y bajar de peso o adelgazar el brazo , con lo cual también se tonificará pues se aumentará el tono muscular del mismo y se quitará la flacidez, es necesario ejercitar el bíceps con cargas medias altas en las que puedas realizar 4 series cada una con 12 a 15 repeticiones por movimiento y complementarlos además de con una buena alimentación, con ejercicios de cardio diarios.
¿Cuál es la función del músculo pronador cuadrado? El pronador cuadrado es el músculo ubicado en la región de la muñeca y su función principal, es servir de pronador principal al antebrazo , ayuda a darle fuerza tanto al antebrazo como a la mano al momento de agarrar cosas y realizar diferentes movimientos de los que realizamos con la mano y parte baja del brazo.
¿Cuál es la función de los tríceps? El tríceps es el músculo ubicado en la parte trasera o posterior del brazo y se llama tríceps porque está conformado por tres porciones que son las que le dan su nombre, la porción larga, el vastos interno y el vastos externo; es el único músculo que se encuentra en la parte de atrás del brazo.
La principal función del tríceps es servir de extensor al antebrazo en la articulación del codo y ayudar también en la movilidad de la articulación del hombro. Así las cosas, se tiene que el tríceps sirve para realizar los diferentes movimientos que se hacen con el brazo en su totalidad y junto con el bíceps y el hombro, poder mover éste en su totalidad de forma controlada.
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