{"id":14478,"date":"2021-07-19T03:46:37","date_gmt":"2021-07-19T03:46:37","guid":{"rendered":"https:\/\/fitolympia.com\/?p=14478"},"modified":"2021-07-20T15:37:59","modified_gmt":"2021-07-20T15:37:59","slug":"how-to-properly-perform-the-spider-curl-exercise","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/es\/how-to-properly-perform-the-spider-curl-exercise\/","title":{"rendered":"C\u00d3MO REALIZAR CORRECTAMENTE EL EJERCICIO DE RIZO DE ARA\u00d1A"},"content":{"rendered":"<\/p>\n

A\u00edsle sus b\u00edceps para una mejor definici\u00f3n con esta variaci\u00f3n \u00fanica de rizo.<\/p>\n

\"\"<\/figure>\n

La construcci\u00f3n de un par m\u00e1s grande de b\u00edceps t\u00edpicamente requiere rizos relativamente pesados, ya sea con una barra o mancuernas. Pero un conjunto de brazos que est\u00e1n cincelados, as\u00ed como la necesidad masiva de ser entrenado con una variedad de ejercicios, algunos grandes movimientos y algunos movimientos de detalle. Aqu\u00ed est\u00e1 uno de estos \u00faltimos: el rizo de la ara\u00f1a. H\u00e1ganlo como un ejercicio final en su entrenamiento de brazo para un trabajo de aislamiento estricto que har\u00e1 que su b\u00edceps estallar.<\/p>\n

POSICI\u00d3N DE INICIO: BRAZOS COLGANDO HACIA ABAJO HACIA EL SUELO, COMPLETAMENTE EXTENDIDOS<\/strong><\/h3>\n
    \n
  1. Brazos colgando rectos hacia abajo hacia el fl oor, completamente extendido Incl\u00ednese hacia adelante en un banco de rizo de ara\u00f1a (como se muestra) o el lado sin banco de un aparato de rizo predicador.<\/li>\n
  2. Sostenga una barra con los brazos extendidos y el tr\u00edceps en contacto con la almohadilla inferior.<\/li>\n
  3. La almohadilla superior debe estar ajustada en las axilas<\/li>\n<\/ol>\n

    POSICI\u00d3N FINAL: CODOS DOBLADOS EN LA POSICI\u00d3N HACIA ARRIBA DE UN RIZO<\/strong><\/h3>\n
      \n
    1. Manteniendo la parte superior de los brazos estacionarios, enroscar el peso hacia arriba tan alto como sea posible.<\/li>\n
    2. En la parte superior de la repesca, apriete el b\u00edceps con fuerza, luego baje lentamente a la posici\u00f3n inicial.<\/li>\n
    3. Realizar las repeticiones a un tempo controlado; esto no deber\u00eda ser un movimiento bal\u00edstico.<\/li>\n<\/ol>\n

      CONSEJOS R\u00c1PIDOS<\/strong><\/h3>\n
      \"\"<\/figure>\n
        \n
      1. Cu\u00e1ndo hacerlo: Tarde en su entrenamiento de b\u00edceps (despu\u00e9s de rizos de barra y \/ o mancuernas m\u00e1s pesados).<\/li>\n
      2. D\u00f3nde golpea: Cabeza corta del b\u00edceps<\/li>\n
      3. Cu\u00e1nto hacer: 3 series, 10\u201312 repeticiones<\/li>\n<\/ol>\n

        \n","protected":false},"excerpt":{"rendered":"

        A\u00edsle sus b\u00edceps para una mejor definici\u00f3n con esta variaci\u00f3n \u00fanica de rizo. La construcci\u00f3n de un par m\u00e1s grande 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