{"id":9603,"date":"2023-12-24T15:19:17","date_gmt":"2023-12-24T15:19:17","guid":{"rendered":"https:\/\/fitolympia.com\/?p=9603"},"modified":"2023-12-24T15:19:31","modified_gmt":"2023-12-24T15:19:31","slug":"health-fitness-and-the-tao-of-functional-bodybuilding","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/es\/health-fitness-and-the-tao-of-functional-bodybuilding\/","title":{"rendered":"Salud, fitness y el tao del culturismo funcional"},"content":{"rendered":"

Hay una raz\u00f3n por la que el culturismo funcional (FBB) se ha convertido en una palabra de moda hiperactiva en la industria del fitness hoy en d\u00eda: combina el entrenamiento de fuerza tradicional con una forma m\u00e1s pr\u00e1ctica de entrenar, llam\u00e9moslo, una que te hace moverte mejor, movi\u00e9ndote m\u00e1s funcionalmente. Esto contribuye en gran medida a mejorar la salud y el estado f\u00edsico a largo plazo.<\/p>

Aprender culturismo funcional<\/h2>

El culturismo funcional, que se centra m\u00e1s en la calidad del movimiento que en la intensidad, nos permite llevar los principios del culturismo al entrenamiento de resistencia funcional.<\/p>

Esto ayuda a construir una gran base de fuerza y movimiento eficiente, una que est\u00e1 dise\u00f1ada para acomodar las habilidades y objetivos de cada individuo de una manera que apoye la salud y la longevidad.<\/p>

Por lo tanto, es \u00fatil no solo para atletas de alto nivel, sino tambi\u00e9n para personas que solo desean ser saludables y funcionales de por vida, pero que no est\u00e1n interesadas en ser culturistas.<\/p>

Una cartilla de culturismo funcional<\/h2>

Mencion\u00e9 la importancia de comprender los principios del culturismo y el entrenamiento del sistema energ\u00e9tico. Hablemos de estos principios, comenzando con los culturistas tradicionales.<\/p>

Los culturistas son conocidos por su capacidad para aumentar la masa muscular (tambi\u00e9n conocido como hipertrofia). Esto no se trata solo de levantar pesas pesadas, tambi\u00e9n se trata de comprender c\u00f3mo manipular las repeticiones, las series, el tempo y el tiempo de descanso, as\u00ed como dominar conceptos como el tiempo bajo tensi\u00f3n, es decir, la cantidad de tiempo que un m\u00fasculo, o m\u00fasculos, est\u00e1n bajo tensi\u00f3n durante cualquier conjunto dado.<\/p>

Para que ocurra la hipertrofia, el tiempo \u00f3ptimo bajo tensi\u00f3n es en el entorno de los 40 segundos.<\/p>

Si bien eso puede sonar bastante simple: 5 repeticiones de sentadillas @ 3311 = 40 segundos de tiempo bajo tensi\u00f3n. F\u00e1cil peazy, no es tan simple.<\/p>

Tambi\u00e9n es incre\u00edblemente importante considerar las habilidades de la persona y su edad de entrenamiento, es decir, cu\u00e1nto tiempo ha estado entrenando. Es por eso que si eres un coach, o si eres un cliente que busca un programa o un coach, una evaluaci\u00f3n individualizada con un coach es clave para el proceso. Es posible que desee probar el systematic approach assessment guide<\/a> para entrenadores.<\/p>

\"Health,<\/a><\/figure>

Dicho esto, aqu\u00ed hay cuatro principios clave a tener en cuenta si est\u00e1 a punto de comenzar o crear un programa FBB para un cliente:<\/p>

  1. Compound movements\u00a0first: Compound exercises, like a squat or a bench press, should be done at the start of a training session, while isolation exercises, like a bicep curl or a leg extension, should be done later in the training session.<\/li>
  2. Keep track of\u00a0contractions per muscle group\u00a0in any given session: Ideally, the number of exercises per body part should be between two and four per session. If not, technique and recovery is likely to suffer.<\/li>
  3. Keep in mind intended contraction: This comes down to knowing what movements are appropriate for you (or if you\u2019re a coach, knowing your clients\u2019 abilities and limitations). Don\u2019t be fooled by sexy movements. If they\u2019re out of your ability, they\u2019re not going to help you.<\/li>
  4. Quality over intensity: It\u2019s as simple as that. This doesn\u2019t mean there can\u2019t be intensity. It simply has to be appropriate intensity given the skill and strength level of the individual. Simplicity over complexity. Quality over intensity.<\/li><\/ol>

    Entrenamiento en Sistemas de Energ\u00eda<\/h2>

    Una de las ideas detr\u00e1s de FBB es proporcionar entrenamiento de fuerza sin da\u00f1ar la capacidad aer\u00f3bica. Esto se reduce en gran medida a la comprensi\u00f3n del entrenamiento del sistema de energ\u00eda, es decir, los sistemas alactico anaer\u00f3bico, l\u00e1ctico anaer\u00f3bico y aer\u00f3bico.<\/p>

    Dos conceptos importantes, y a menudo pasados por alto, para entender incluyen:<\/p>

    • Get the rest time right: The most important part of rest and recovery time comes down to the individual and what they are capable of recovery from. This is true to both rest time during interval training and recovery from one session to the next.<\/li>
    • Avoid interference: If you\u2019re doing (or programming) aerobic work, consider the types of movements you (or your client) is going on their resistance\/FBB training the next day. For example, if they\u2019re doing a ton of hinging the next day, then maybe avoid high-volume rowing intervals on their energy system training day, as it\u2019s a similar movement pattern. As a general rule, keep these movement patterns separated by at least a day.<\/li><\/ul>

      Conclusi\u00f3n clave: Si usted es alguien que desea comenzar un programa de culturismo funcional, o un entrenador que busca dise\u00f1ar uno, la conclusi\u00f3n m\u00e1s importante es que no hay un enfoque \u00fanico para todos para un programa.<\/p>

      Para una mejor efectividad, un gran programa de culturismo funcional debe considerar las capacidades, prioridades, edad de entrenamiento y objetivos del individuo. Este concepto est\u00e1 en el coraz\u00f3n de la educaci\u00f3n OPEX, y la base de su nueva gu\u00eda de culturismo funcional.<\/p>

      Elegir el programa de culturismo funcional adecuado<\/h2>

      Eche un vistazo a la antigua Internet y encontrar\u00e1 innumerables programas funcionales de culturismo, o FBB, a la venta. Y como la mayor\u00eda de los productos y servicios, no todos son iguales.<\/p>

      Eche un vistazo a la antigua Internet y encontrar\u00e1 innumerables programas funcionales de culturismo, o FBB, a la venta. Y como la mayor\u00eda de los productos y servicios, no todos son iguales.<\/p>

      Creo que un gran programa de culturismo funcional le dar\u00e1 resultados y requiere comprender los principios clave no solo del culturismo, sino tambi\u00e9n del entrenamiento del sistema de energ\u00eda.<\/p> ","protected":false},"excerpt":{"rendered":"

      Hay una raz\u00f3n por la que el culturismo funcional (FBB) se ha convertido en una palabra de moda hiperactiva en 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