{"id":12564,"date":"2024-07-07T00:00:58","date_gmt":"2024-07-07T00:00:58","guid":{"rendered":"https:\/\/fitolympia.com\/?p=12564"},"modified":"2024-07-07T17:12:28","modified_gmt":"2024-07-07T17:12:28","slug":"10-training-techniques","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/es\/10-training-techniques\/","title":{"rendered":"10 T\u00c9CNICAS DE FORMACI\u00d3N"},"content":{"rendered":"<\/p>\n<!-- \/wp:post-content -->\n\n<!-- wp:paragraph -->\n<p>Usa t\u00e9cnicas de entrenamiento al menos tres veces a la semana para hacer estallar los m\u00fasculos en un crecimiento acelerado.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li><strong>Superconjuntos:<\/strong>&nbsp;realizar dos ejercicios seguidos sin descanso para aumentar la intensidad y acortar los entrenamientos.&nbsp;<strong>Ejemplo:<\/strong>&nbsp;Rizos del b\u00edceps: 3\u00d712, Extensiones del tr\u00edceps mentiroso: 3\u00d712<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:list -->\n<ul><li><strong>Trisets:<\/strong>&nbsp;realizar tres ejercicios seguidos sin ning\u00fan descanso.&nbsp;<strong>Ejemplo:<\/strong>&nbsp;Rizos de mu\u00f1eca: 3\u00d712, Rizos de mu\u00f1eca inversa: 3\u00d712, Rizos de barra inversa: 3\u00d712<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:list -->\n<ul><li><strong>Conjuntos gigantes:<\/strong>&nbsp;realizar cuatro ejercicios seguidos sin ning\u00fan descanso.&nbsp;<strong>Ejemplo:<\/strong>&nbsp;Incline Barbell Bench Press: 3\u00d712, Flat Dumbbell Bench Press: 3\u00d712, Peck Deck Flyes: 3\u00d712, Cable Cross-overs: 3\u00d712<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:list -->\n<ul><li><strong>Representantes forzados:<\/strong>&nbsp;realiza la cantidad m\u00e1xima de representantes solos y, a continuaci\u00f3n, haz que tu compa\u00f1ero de entrenamiento te ayude a realizar un par de representantes m\u00e1s.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:list -->\n<ul><li><strong>Representantes parciales:<\/strong>&nbsp;realizar m\u00e1ximos representantes completos, a continuaci\u00f3n, continuar haciendo representantes parciales, si usted puede soportar el dolor.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:list -->\n<ul><li><strong>Representantes tramposos:<\/strong>&nbsp;realiza representantes completos de ROM (Rango de Movimiento) hasta que alcances el fracaso, luego usa impulso y m\u00fasculos secundarios para completar representantes adicionales.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:list -->\n<ul><li><strong>Pausa de reposo:<\/strong>&nbsp;realiza tantos representantes como sea posible hasta que llegues a un error, bajes las pesas, descanses unos segundos y, a continuaci\u00f3n, intenta realizar repeticiones adicionales.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:list -->\n<ul><li><strong>21s:<\/strong>&nbsp;completa 7 mitades de repeticiones en la ROM inferior, 7 mitad repeticiones en la ROM superior, seguido de 7 representantes completos de ROM.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:list -->\n<ul><li><strong>Conjuntos de colocaci\u00f3n:<\/strong>&nbsp;realice una cierta cantidad de conjuntos en una fila mientras reduce el peso cada vez. Este m\u00e9todo tambi\u00e9n se llama como Ejecutar el bastidor y se utiliza para aumentar la intensidad.&nbsp;<strong>Ejemplo:<\/strong>&nbsp;Set 1 \u2014 Flat Barbell Bench Press (250 libras) 12 repeticiones, Set 2 \u2014 Flat Barbell Bench Press (200 libras): 12 repeticiones, Set 3\u2014 Flat Barbell Bench Press (150 libras): 12 repeticiones<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:list -->\n<ul><li><strong>Contracci\u00f3n m\u00e1xima:<\/strong>&nbsp;por ejemplo, al hacer rizos de b\u00edceps de mancuerna, flexiona los b\u00edceps en la parte superior del movimiento.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4>Establece<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Este programa es de gran volumen, as\u00ed que espere un mont\u00f3n de conjuntos. 4 conjuntos por ejercicio estimular\u00e1n el crecimiento y la fuerza.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4>Representantes<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Los representantes disminuyen cada conjunto, ya que aumentar\u00e1 el peso cada vez. Usted estar\u00e1 realizando representantes bajos y altos para obtener tama\u00f1o y resistencia.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4>reposo<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Descansa de 60 a 90 segundos entre sets para asegurar que tus m\u00fasculos se recuperen completamente para los pr\u00f3ximos sets.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Prevenci\u00f3n de lesiones<\/strong><\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong>adiestramiento:<\/strong>**<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Una de las lesiones m\u00e1s comunes tiene que ver con los m\u00fasculos del manguito rotador, especialmente cuando se llegan al nivel avanzado. Las lesiones ralentizan tu progreso y pueden arruinar todo tu entrenamiento, as\u00ed que tuve que incluir esto como parte del entrenamiento.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>A continuaci\u00f3n se presentan algunas razones en cuanto a por qu\u00e9 debe entrenar sus m\u00fasculos SITS (Supraspinatus, Infraspinatus, Teres Minor y Subscapularis).<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true} -->\n<ol><li>Disminuir las posibilidades de lesiones<\/li><li>Aumentar el peso en ciertos ascensores<\/li><li>Aumentar el tama\u00f1o del m\u00fasculo de la parte superior de la espalda<\/li><li>Desarrollar una mejor postura<\/li><li>Aumentar la ROM en muchos ejercicios<\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>","protected":false},"excerpt":{"rendered":"<p>Usa t\u00e9cnicas de entrenamiento al menos tres veces a la semana para hacer estallar los m\u00fasculos en un crecimiento acelerado. 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