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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 pecho | ENTRENA GYM
Saltar al contenido Aquí estás y ya eres parte de Entrena Gym y es por eso que ahora tienes acceso a las mejores rutinas de pectorales y pecho gratis , ayuda personalizada como si fuéramos tu entrenador personal gratuito desde cada uno de nuestros artículos deportivos y a todo lo que debes saber para tu entrenamiento en gimnasio o en casa; no olvides ponerte en contacto con nosotros y echar un vistazo a todo lo que hay aquí, que te ayudará y será de tu interés.
Ejercicios para pectorales y pechoÉstos ejercicios para pecho o pectorales, son útiles tanto para mujeres como para hombres, sólo hay que tener en cuenta los resultados deseados y las cargas a manejar para cada uno.
¿Cuál es el mejor ejercicio para pectorales? Todos los ejercicios que impliquen el uso de los pectorales , son buenos para éstos pero indudablemente, uno de los mejores ejercicios para pectorales, son las flexiones de pecho, pues se pueden hacer tanto en casa como en el gym, con peso o sin peso y por ejemplo en el gimnasio, su equivalente es el banco plano.
Así entonces, la realización de flexiones de pecho o banco plano , es excelente para los pectorales pues implican el ejercitar todo el músculo y de forma adecuada y completa puesto que éstas, se pueden realizar de muchas formas, es decir, inclinadas, declinadas, con un brazo elevado, etcétera.
Por otro lado, se tiene que los fondos para pecho o fondos para pectorales también son muy buenos para éstos, pues igual implican ejercitarlo en su totalidad y ya sea con el propio peso o peso de más, brindar bastante fuerza al músculo y ayudan en su rápido crecimiento.
Anatomía del pechoEn primer lugar, empecemos por aclarar que aunque el término «pecho» hace más referencia al pecho o mamas de las mujeres, lo tomaremos para referirnos también a los músculos pectorales de los hombres pues igualmente el músculo pectoral como tal, hace referencia al pecho.
En segundo lugar, puesto que la anatomía tanto del pecho como de los pectorales es bastante amplia, vamos a realizar una breve explicación de ésta para que la comprendas sin problemas y comprandas qué son y la importancia que tienen en el cuerpo humano y el ejercitarlos.
Empecemos por aclarar que el pecho o pectoral, se ubica entre la base del cuello y los hombros, hasta el abdomen, está situado en la parte delantera del cuerpo y es el músculo opuesto a la espalda.
El músculo pectoral está compuesto por dos músculos pectorales , uno es el pectoral mayor y otro es el pectoral menor; el primero es el músculo superficial, plano y ubicado en la región anterosuperior del tórax y el segundo, es aquél músculo delgado, aplanado y triangular que se encuentra ubicado bajo el pectoral mayor.
El pecho en las mujeres está más desarrollado que en los hombres y contiene al igual que los glúteos, mayor cantidad de grasa y esto, para cumplir su principal función que es brindar alimento a los bebés en sus primeras etapas de vida.
¿Cuál es la función de los pectorales? La función de los músculos pectorales es servir de apoyo o ayudar a la rotación, flexión, extensión y aducción del hombro, algunos de los movimientos del brazo y permitir que sea posible la realización de actividades tales como el levantar objetos y demás.
En lo referente a los deportes, la función de los músculos pectorales es tanto equilibrar al cuerpo como brindar fuerza a los movimientos y agarres que se realizan con los brazos como es el ejemplo de la natación, en el cual, actúa para brindando fuerza al agarre o desplazamiento del agua con el brazo por debajo del ésta.
¿Cómo hacer ejercicios para el pecho?Para poder dar respuesta al ¿cómo hacer ejercicios para el pecho?, es necesario saber primero ¿qué quieres conseguir con éstos ejercicios? , pues dependiendo de si deseas aumentar la masa muscular del pecho o pectorales, bajar la grasa o bajar de peso, tonificar o sólo aumentar la fuerza, es que se deberán realizar diferentes ejercicios y con cargas e intensidades distintas también.
Así las cosas, tenemos que si deseas aumentar la masa muscular de los pectorales, es necesario hacer ejercicios con peso preferiblemente y ya sea en gimnasio o en casa, los ejercicios para pectorales referenciados al principio del presente artículo te serán de gran utilidad.
Siguiendo lo anterior, ten en cuenta que aquellos ejercicios que buscan crecer los músculos, deben realizarse con una intensidad aproximada de 4 series cada una con 8 a 10 repeticiones por movimiento y que deben hacerse de manera continua, con pesos que seas capaz de manejar de manera continua y no lenta y complementarse además, con una excelente alimentación deportiva para subir de peso.
Por otro lado, si por el contrario deseas bajar de peso o quemar la grasa de los pechos o pectorales (pues tanto en hombres como en mujeres se puede acumular bastante grasa allí), es necesario que los mismos ejercicios encontrados al principio, se realicen con una intensidad de también aproximadamente 4 series pero cada una con 12 a 15 repeticiones de cada movimiento según tu resistencia.
Así mismo, las cuando se desee quemar la grasa del pecho o adelgazar el pecho, es necesario que éstos ejercicios se complementen con ejercicios de cardio o ejercicios aeróbicos, que son ejercicios que puedes realizar de manera continua por más de 15 minutos y que ayudarán a quemar calorías y grasas efectivamente, además de ello, también se hará necesario cambiar hábitos alimenticios y de tu rutina diaria.
Por último, cuando se desean tonificar los pechos o pectorales , se hace necesario que los ejercicios para pectorales que se realicen, sean hechos de manera continua y con pesos que puedas manejar de manera continua y seguida, es decir, con pesos no excesivos y que permitan que se puedan realizar al menos 12 repeticiones de cada ejercicio por serie .
Así entones, para tonificar los pectorales o aumentar su tono muscular, se realizan ejercicios que si bien requieren de la fuerza de éste, no lo vuelvan lento y aumenten su fuerza efectivamente y ayudar a que éstos se vean mucho mejor.
¿Cómo sacar pectorales con pesas? Es muy probable que estés haciendo ejercicio o vayas a empezar a hacer ejercicio en el gimnasio y es por eso, que es necesario que sepas y comprendas cómo es que deben ser los ejercicios para sacar pectorales con pesas.
Aclaremos que igualmente el trabajo con pesas no sólo se hace en el gym, sino también en casa, cosa de la que hablaremos más adelante.
Ahora bien, para sacar pectorales con pesas, te recomendamos ver los ejercicios para pecho que hay al inicio de éste artículo, pues todos te serán de utilidad.
Lo principal a la hora de realizar cualquier ejercicio para sacar pectorales, es tener en cuenta que éstos se deben realizar con buena técnica , sin hacerlos muy rápido ni muy lento, es decir, deben ser hechos de manera continua y con pesos o cargas moderadas, que seas capaz de controlar y manejar con cierta facilidad.
Por otro lado, todo ejercicio que se realice para sacar músculo o aumentar la masa muscular, debe ser complementado con una excelente alimentación deportiva , que a su vez, debe ir de la mano con una adecuada hidratación y hábitos de vida.
En resumen, para sacar pectorales con peso en el gym o en casa, es necesario realizar ejercicios o rutinas de pectorales como las explicadas al inicio del artículo, hacerlos de manera continua y no lenta, con pesos moderados que permitan la realización continua del movimiento, complementar esto con una excelente alimentación, hidratación y buenos hábitos de vida diarios.
¿Cómo aumentar pectorales en casa? Por otro lado, para ejercitar y aumentar pectorales en casa, es necesario hacer los ejercicios para pectorales en casa que planteamos también al inicio del artículo.
Los ejercicios que se realizan en casa para aumentar la masa muscular del pecho o pectorales, se pueden realizar con el peso del propio cuerpo y complementar también con elementos básicos o que se pueden encontrar fácilmente y a precios muy económicos como un TRX y bandas elásticas .
Así entonces, para sacar pectorales en casa los ejercicios que realices como las típicas flexiones de pecho , deben realizarse de manera continua y no lenta, pues lo que se busca es que el músculo trabaje correctamente y no se atrofie o vuelva lenta y así, poder aumentar mucho más la fuerza de éste.
Por otro lado, los demás ejercicios para pectorales en casa que se hagan con elementos como TRX o las bandas elásticas, deben realizarse también de forma continua y no lenta.
Ten en cuenta que por más ejercicios que realices, no tendrán efecto si no te alimentas bien ; es de gran importancia mantener una excelente dieta para aumentar la masa muscular, comer alrededor de 5 veces al día en porciones adecuadas, sin excesos de dulces, consumiendo la menor cantidad posible de grasas e hidratándose bien a lo largo del día.
Por último, es necesario también tener en cuenta que habrán hábitos que deberás cambiar si tienes algunos de ellos, como el trasnochar, consumir bebidas alcohólicas, sustancias alucinógenas y demás, pues éstos, impiden que el ejercicio tenga el efecto deseado verdaderamente sobre el cuerpo.
¿Cómo aumentar el volumen de los pectorales? Como ya dijimos lo más importante para aumentar el volumen de los pectorales, además de los ejercicios para pectorales ya sean en gimnasio o en casa, es necesario mantener diariamente una buena alimentación deportiva para aumentar la masa muscular o volumen de los músculos, pues ésta es la que permitirá que los músculos se desarrollen y aprovechen el ejercicio al máximo.
Por otro lado, si bien hay que hacer uno que otro ejercicio de cardio, deben realizarse con intensidad suave y no por tiempos prolongados, pues lo que se busca es quemar los excesos de grasas pero sin quemar las calorías necesarias para darle energía al cuerpo para cada rutina de trabajo o ejercicios.
¿Cómo aumentar los pectorales más rápido? Empecemos por aclarar que los pectorales al igual que el resto de músculos del cuerpo, no aumentarán su tamaño en gran medida y de manera natural, en la primer semana de entrenamiento como muchos creen o desean.
Por otro lado, si bien éste trabajo requiere de tiempo, desde el primer mes de trabajo empezarás a notar resultados efectivos siempre y cuando, te alimentes correctamente y mantengas buenos hábitos de vida.
La forma más efectiva para aumentar los pectorales más rápido, es hacer buenos ejercicios con peso ya sea en casa o en gym, con buena técnica y complementarlos con una excelente alimentación a lo largo del día, con un buen consumo de proteínas y carbohidratos.
Es la forma más adecuada y natural, de aumentar la masa muscular rápido; no olvides dormir o descansar correctamente pues esto también ayuda a que se genere masa muscular rápidamente y que el ejercicio que hayas hecho en el día, sea efectivo.
Puedes también ponerte en contacto con nosotros, dejar tus comentarios, dudas, consejos, críticas y demás y estaremos para ti como entrenador personalizado gratis en Internet , con excelentes consejos deportivos, dietas y rutinas para aumentar la masa muscular para ti.
¿Cómo reducir pectorales?Caso contrario al aumentar la masa muscular, volumen o crecer los pectorales, es el reducir los pectorales o pechos ya sea en hombres o en mujeres.
Ya se ha dicho que los pechos o pectorales contienen acumulaciones de grasa y es por eso que indudablemente para poder reducir los pectorales, hay que hacer ejercicios aeróbicos o ejercicios de cardio intenso , para poder reducir los pectorales o quemar la grasa del pecho.
Es común en los hombres ver que sus pechos parecen “senos” femeninos por su forma y tamaño y así mismo es común ver mujeres con grandes senos que desean bajarlos o disminuir su tamaño de forma natural.
Así las cosas les recordamos tanto a unos como a otros, que tanto su tamaño como forma se debe al tejido adiposo alojado allí.
Ahora que ya sabes de qué se trata, la cuestión es entender que para reducir los pectorales o pechos, es necesario hacer ejercicio de cardio para el cuerpo entero para de ésta manera quemar calorías y excesos de grasas, hidratarse bien a lo largo del día y cambiar la dieta alimenticia que estés llevando, debe haber un menor consumo de harinas o controlarlo más, debe así mismo haber un menor consumo de dulces y de grasas y por el contrario, mejor consumo de verduras y frutas.
Tenemos también el caso de los hombres que quieren disminuir ya el tamaño de los músculos pectorales que han adquirido ya sea con el mismo entrenamiento o de manera natural, la respuesta está también en su alimentación, en un menor consumo de proteínas y en quizás, bajar las cargas de los ejercicios o entrenamientos para pectorales que realice.
Una vez más te recordamos que puedes ponerte en contacto con nosotros y contarnos tu caso, pues has de entender que como todas las personas son diferentes, cada uno necesita de cuestiones o variables distintas para lograr los resultados deseados.
¿Por qué casi no tengo pecho? El hecho de no tener pecho es genético y natural y depende del metabolismo de cada persona.
Tenemos que para el caso de las mujeres, cuando no tienen pecho es porque no hay grandes acumulaciones de grasa en sus senos (esto es igualmente bueno y saludable), por ende, es común ver que la mayoría de mujeres delgadas, tienen menos senos que las mujeres de tallas más grandes, claro que no en todos los casos es así.
Ahora bien, para lograr hacer que éstos crezcan es necesaria la ingesta de carbohidratos, proteínas sumados a un adecuado ejercicio con peso preferiblemente para permitir que se desarrolle un poco más el pecho.
Para el caso de los hombres, cuando no tienen pecho o pectorales, se debe también a lo mismo, a que no hay grandes concentraciones de grasa allí pero puesto que el hombre contiene más músculo que grasa en ésta zona del cuerpo, se hace necesaria la realización de ejercicios con peso preferiblemente ya sea en gimnasio o en casa, para aumentar la masa muscular del pecho.
Ya arriba mencionamos cómo aumentar la masa muscular y el volumen de los pectorales o pecho, pero éstos deben estar complementados con una adecuada alimentación que contenga buenas cantidades de proteínas y de carbohidratos que ayuden a la generación de masa muscular, fuerza y a que el pecho y los pectorales, tomen la forma deseada y tonificada.
¿Cómo tonificar el pecho?Tonificar el pecho o los pectorales, es aumentar el tono muscular de éstos y hacer que el músculo esté más fuerte y no se torne débil ni suave.
Para tonificar el pecho es necesario realizar ejercicios con peso , ya sea con pesas o con el peso del propio cuerpo en gimnasio o en casa, pero siempre teniendo en cuenta que deben realizarse con intensidades medias altas, es decir, intensidades en las que se puedan realizar varias repeticiones del ejercicio o movimiento de pectoral de forma continua y no lenta.
Así las cosas, para tonificar el pecho se necesita que los ejercicios para tonificar como los explicados al inicio del artículo, se realicen con cargas o pesos que permitan la ejecución de cada movimiento con técnica y hacer alrededor de 4 series cada una de 12 a 15 repeticiones del movimiento con el fin de aumentar la fuerza del músculo y mejorar su tono muscular.
Es necesario que todo ejercicio de tonificación se complemente con otros ejercicios de cardio que permitan la quema de los excesos de calorías y grasas pero además, es necesario el consumo constante de agua o líquidos que permitan hidratar al músculo y al cuerpo en su totalidad, comer bien y descansar debidamente .
Una ejemplo de rutina para tonificar el pecho podría ser (tanto para mujeres como para hombres en el gym):
Calentar con un trote suave o en caminadora 5 a 10 minutos Banco plano 4 x 12 Banco inclinado 4 x 12 Banco declinado 4 x 12 Press mancuernas para pecho 4 x 12 Ésta rutina para pecho o pectorales, se debe realizar con cargas o pesos que seas capaz de manejar de forma continua, sin hacerlo rápido ni muy lento, debe ser un punto medio en el que el ejercicio o movimiento, pueda hacerse completo, con buena técnica y a una velocidad normal o media.
Por otro lado, un ejemplo de rutina para tonificar el pecho en casa tanto para mujeres como para hombres, puede ser:
Trote en el lugar para calentar 5 a 10 minutos Flexiones de pecho planas Flexiones de pecho inclinadas (con las manos sobre una superficie más alta) Flexiones de pecho declinadas (con los pies sobre una superficie más alta que la de las manos) Extensiones a modo de press mancuerna, con cauchos para pecho También deben realizarse 4 series de 12 a 15 repeticiones de cada movimiento y deberán hacerse de manera continua, es decir, los ejercicios deben ser realizados con una velocidad normal y tan pronto se termina el uno, pasar al siguiente ejercicio.
¿Cómo marcar pectorales?Para marcar los pectorales al igual que cualquier otro músculo, se necesita en primer lugar, hacer ejercicios para dar volumen al músculo y mejorar su tono muscular y en segundo lugar, hacer ejercicios de cardio que ayuden a quemar los excesos de grasa complementando todo lo anterior con una adecuada dieta e hidratación deportiva.
Así las cosas, debes tener en cuenta que si o si, es necesario realizar ejercicio aeróbicos o ejercicios de cardio, es decir, ejercicios que puedas realizar de manera continua por más de 15 o 20 minutos preferiblemente todos los días, pues éstos son los que quemarán grasas realmente.
Un ejemplo de una rutina de ejercicios para marcar los pectorales en gym o en casa es:
Fondos para pecho 4 x 12 Banco plano 4 x 12 Press mancuernas 4 x 12 Press polea pecho 4 x 12 Todos los movimientos deben realizarse con un peso moderado, en el que puedas hacer todas las series y todas las repeticiones de manera completa y correcta, sin hacerlas de manera forzada ni muy suave tampoco.
Éstos ejercicios, deben ser complementados con ejercicio para el resto del cuerpo, cosa que puedes encontrar en Entrena Gym y gratis, así como con ejercicios de cardio diarios como trotar, nadar o montar cicla, pues para marcar los pectorales es necesario que además de darle volumen al músculo, se quemen las grasas que impiden que se vea su forma natural.
Todo lo anterior debe complementar a su vez o depende igualmente, de una correcta alimentación, baja en grasas y con una correcta hidratación ; no se trata de no comer, se trata de aprender a comer y en porciones adecuadas, por lo menos cinco veces al día.
La dieta para marcar los pectorales debe contener proteínas y carbohidratos, vitaminas y minerales necesarios para gozar de una buena salud y que los músculos se logren marcar rápidamente.
¿Qué ejercicios hacer para tener más busto?Para el caso de las mujeres, es recurrente querer tener más busco cuando hay poco; pues bien, ya se ha dicho que el pecho y en especial en las mujeres, contiene mayores cantidades de grasa y es ésta, la que les da su tamaño y forma.
Por lo anterior para lograr darle más volumen al pecho o tener más busto, se hace necesario hacer ejercicios para pecho sin excederse , así como modificar algunos hábitos alimenticios.
En primer lugar es bueno consumir grasas saludables como el aceite de oliva, omega 3 y demás por el estilo que si bien son grasas, no son saturadas y aportan diferentes nutrientes útiles para el cuerpo y su desarrollo.
En segundo lugar, se hace necesario consumir proteínas y carbohidratos adecuadamente , una dieta balanceada en la que se consuman pescados, carnes, grados, frutas y verduras, pues éstas aportan los diferentes nutrientes que se necesitarán para darle un poco más de volumen o tamaño al busto.
En cuanto al ejercicio, es bueno hacer ejercicio para pecho y para el resto del cuerpo todos los días, con pesos moderados bajos, que puedas manejar tranquilamente y que brinden un ejercicio adecuado al músculo.
Te recordamos que puedes ponerte en contacto con nosotros para obtener tu rutina personal o los mejores tips o consejos para aumentar el busto gratis; deja también tus críticas, comentarios y demás temas de interés de los que quieras hablar para con ello, poder ayudarte como debe ser.
¿Cómo estirar el pecho?Al final de cada rutina de trabajo o ejercicio, es necesario estirar los músculos que se hayan trabajado, por ende para el presente caso, veremos cómo estirar el pecho de manera correcta pues esto, es lo que ayudará a darle tranquilidad el músculo, a que se deshaga de la fatiga y que pueda rendir mucho más para que al día siguiente, no haya dolor muscular y éste, se recupere rápidamente.
Los estiramientos del pecho o músculo pectoral, suelen hacerse poniendo el brazo del pectoral que se vaya a estirar, en forma de L para luego, pegar el cuerpo a la pared e ir girando el cuerpo hacia el hombro o brazo contrario, éste mismo ejercicio suele hacerse con el brazo recto como se ve en la siguiente imagen.
Este estiramiento o ejercicio, debe realizarse en ambos brazos o pectorales y al menos en 2 series cada una de 30 segundos , para lograr un correcto estiramiento y darle una correcta recuperación al músculo por medio del estiramiento.
Una vez más te recordamos dejar tus comentarios y demás; ayúdanos a saber qué es lo que quieres ejercitar y qué temas quieres conocer o entender, así como tu entrenamiento de peco o pectorales y no olvides ponerte en contacto para ayudarte y ser tu instructor personalizado online gratis .