{"id":15978,"date":"2024-08-23T00:00:37","date_gmt":"2024-08-23T00:00:37","guid":{"rendered":"https:\/\/fitolympia.com\/?p=15978"},"modified":"2024-08-23T14:54:21","modified_gmt":"2024-08-23T14:54:21","slug":"increase-your-arm-strength-by-adding-21s-to-your-bicep-routine","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/es\/increase-your-arm-strength-by-adding-21s-to-your-bicep-routine\/","title":{"rendered":"AUMENTA LA FUERZA DE TU BRAZO AGREGANDO 21 A TU RUTINA DE B\u00cdCEPS"},"content":{"rendered":"\n<h5 class=\"wp-block-heading\">Construye un poco de artiller\u00eda de brazo m\u00e1s grande con este movimiento de b\u00edceps asesino.<\/h5>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2018\/01\/Barbell-Biceps-Curl-Bodybuilder-1109.jpg?w=1109&amp;quality=86&amp;strip=all\" alt=\"Dumbbell-Biceps-Curl-Arm-Exercise\"\/><\/figure>\n\n\n\n<p>Para realmente permitir que sus&nbsp;<strong>b\u00edceps&nbsp;<\/strong>alcancen su m\u00e1ximo potencial, es posible que deba comenzar a agregar 21 a la rutina de sus b\u00edceps. El n\u00famero &#8220;21&#8221; se refiere al n\u00famero de repeticiones totales que haces en un conjunto. Sin embargo, este &#8220;21&#8221; en particular se divide en tres segmentos de 7 repeticiones que en \u00faltima instancia se dirigen a todo el b\u00edceps.<\/p>\n\n\n\n<p><strong>1<sup>c<\/sup>&nbsp;7 Representantes<\/strong>: Durante las primeras siete repeticiones, vaya desde la parte inferior del movimiento hasta el punto medio (con los brazos en un \u00e1ngulo de 90 grados y las manos a la altura del codo).<\/p>\n\n\n\n<p><strong>2<sup>Nd<\/sup>&nbsp;7 Representantes<\/strong>: Ir desde el punto medio hasta la parte superior del rizo del b\u00edceps (manos hacia arriba cerca del nivel del hombro).<\/p>\n\n\n\n<p><strong>3<sup>Rd<\/sup>&nbsp;7 Representantes<\/strong>: Comience en la parte inferior del movimiento y complete un rango completo de movimiento hasta el final.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">C\u00d3MO REALIZAR 21S<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0504\/5357\/7879\/files\/bicep-curl.jpg?v=1604482970\" alt=\"\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>P\u00e1rese erguido y agarre una barra con un agarre debajo de la mano.<\/li><li>Coloque las manos separadas a la anchura de los hombros y permita que los brazos cuelguen hacia el suelo.<\/li><li>Coloque los codos apretados a los lados de su cuerpo.<\/li><li>Enrosca hacia arriba hasta que hagas un \u00e1ngulo de 90 grados en el codo.<\/li><li>Relaja los brazos hacia atr\u00e1s hasta la extensi\u00f3n completa y repite seis rizos m\u00e1s alcanzando el \u00e1ngulo de 90 grados en el codo.<\/li><li>Ahora, desde los 90 grados en la posici\u00f3n del codo, enrosque el peso hasta que la barra est\u00e9 a una o dos pulgadas de distancia de su hombro.<\/li><li>Baje el peso de nuevo a la posici\u00f3n del codo de 90 grados y repita seis veces m\u00e1s.<\/li><li>Ahora, permita que sus brazos vuelvan a la extensi\u00f3n completa.<\/li><li>Esta vez, enrosca los brazos desde la extensi\u00f3n completa hasta la extensi\u00f3n completa. Siga enrosc\u00e1ndose hasta que la barra est\u00e9 a una o dos pulgadas de distancia de su hombro.<\/li><li>Repite seis rizos m\u00e1s a trav\u00e9s de este rango completo de movimiento para completar un total de 21 rizos.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Construye un poco de artiller\u00eda de brazo m\u00e1s grande con este movimiento de b\u00edceps asesino. Para realmente permitir que sus&nbsp;b\u00edceps&nbsp;alcancen [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":15979,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[220,139,140],"tags":[],"class_list":["post-15978","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercises","category-muscle-building","category-training-tips"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"es","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2021\/09\/biceps_day_build_your_biceps.jpg","categories_details":[{"id":220,"name":"Exercises","count":39,"parent":0},{"id":139,"name":"Muscle Building","count":53,"parent":0},{"id":140,"name":"Training Tips","count":96,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":7666,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/posts\/15978","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/comments?post=15978"}],"version-history":[{"count":12,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/posts\/15978\/revisions"}],"predecessor-version":[{"id":16053,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/posts\/15978\/revisions\/16053"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/media\/15979"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/media?parent=15978"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/categories?post=15978"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/tags?post=15978"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}