Push-up es una forma esencial de entrenamiento para todos los entusiastas del fitness. Hacer flexiones es una necesidad para todos los que tratan de entrar en la forma perfecta y tonificar su cuerpo. Este solo entrenamiento puede tonificar todo tu cuerpo, siempre y cuando lo hagas de la manera correcta. Pero en realidad es dif\u00edcil hacer flexiones, especialmente si usted es un principiante. La mayor\u00eda de la gente comparte un tipo de relaci\u00f3n de amor y odio con esta forma de ejercicio, pero la sensaci\u00f3n de dominarla es incre\u00edble. Si usted est\u00e1 luchando para entrar en la liga de hacer un push-up perfecto, entonces aqu\u00ed hay algunas reglas b\u00e1sicas que debe seguir:<\/p>\n
Enfoque en No ponga las Los brazos deben estar separados No dejes caer Realizar repeticiones Sube hasta que tus No se apresure \n","protected":false},"excerpt":{"rendered":" Push-up es una forma esencial de entrenamiento para todos los entusiastas del fitness. Hacer flexiones es una necesidad para todos […]<\/p>\n","protected":false},"author":2,"featured_media":6139,"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":[55,139,140],"tags":[],"class_list":["post-6138","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gym-fitness","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:\/\/fitolympia.com\/wp-content\/uploads\/2020\/09\/Front.jpg","categories_details":[{"id":55,"name":"Gym Fitness","count":46,"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":6334,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/posts\/6138","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=6138"}],"version-history":[{"count":9,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/posts\/6138\/revisions"}],"predecessor-version":[{"id":17064,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/posts\/6138\/revisions\/17064"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/media\/6139"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/media?parent=6138"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/categories?post=6138"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/tags?post=6138"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
la calidad<\/strong>\u00a0No importa cu\u00e1ntas flexiones hagas a la vez, se trata de si lo est\u00e1s haciendo de la manera correcta. La calidad es m\u00e1s importante que la cantidad. Realizar una flexi\u00f3n incorrecta puede ponerlo en riesgo de lesionarse y no le ayudar\u00e1 de todos modos. Presta atenci\u00f3n a tu postura mientras realizas esta forma de entrenamiento.<\/p>\n
caderas altas<\/strong>\u00a0No ponga las caderas altas mientras realiza un push-up. Hacer esto desconectar\u00e1 el m\u00fasculo del n\u00facleo. Mant\u00e9n la espalda plana en l\u00ednea recta y engancha tus abdominales mientras realizas el ejercicio. Mover las caderas hacia arriba agregar\u00e1 mucha presi\u00f3n sobre los hombros.
Comience por
la parte inferior<\/strong>Inicie siempre su push-up desde el suelo. Mantenga la columna vertebral recta y enganche su n\u00facleo para aumentar la resistencia mientras realiza este ejercicio.<\/p>\n
por m\u00e1s de un ancho de hombro<\/strong>\u00a0Es mejor apegarse a una forma simple de push-up si acaba de empezar a hacerlo. Coloque la mano m\u00e1s que el ancho de los hombros en el suelo. Los pulgares y las axilas deben estar en l\u00ednea con los codos en un \u00e1ngulo de 45 grados desde los lados cuando est\u00e1s abajo.<\/p>\n
la cabeza<\/strong>\u00a0La cabeza debe estar alineada con el cuerpo. Esto le evitar\u00e1 cualquier tipo de lesi\u00f3n. No golpee la barbilla en la parte inferior.<\/p>\n
completas<\/strong>\u00a0Aseg\u00farese de venir al suelo por completo. Tu pecho deber\u00eda estar cepillando el suelo cada vez que bajes.<\/p>\n
brazos est\u00e9n rectos<\/strong>\u00a0Sube hasta que los brazos est\u00e9n rectos. Aseg\u00farate de que los codos no est\u00e9n doblados cuando sudas.<\/p>\n
a probar variaciones<\/strong>\u00a0Si usted es un principiante, entonces no se apresure a probar una variaci\u00f3n. Primero, domine los conceptos b\u00e1sicos y luego vaya por las variaciones.<\/p>\n