los mejores ejercicios

Ya sea que atraviese cruces, reme contra las mareas o camine con bastones de trekking, la fuerza del brazo es esencial para el movimiento hacia adelante. Incluso para deportes de piernas largas como correr, caminar y andar en bicicleta, una parte superior del cuerpo fuerte proporciona equilibrio, eficiencia y resistencia contra las lesiones. 

Si espera desarrollar fuerza en la parte superior del cuerpo, incorpore estos siete ejercicios en su rutina de ejercicios. Los movimientos, recomendados por Doug Lawder, un entrenador personal de 27 años y propietario de Railyard Fitness en Santa Fe, se dirigen a los principales grupos musculares de los brazos (bíceps, tríceps y deltoides (hombros)), así como a muchos más pequeños, músculos estabilizadores

Combínalos con  tu rutina existente , o completa el entrenamiento solo como un circuito, pasando de un ejercicio al siguiente, con un minuto o dos de descanso entre cada ejercicio y cinco minutos de descanso entre cada serie. Para la primera ronda, haga cada ejercicio durante 30 a 60 segundos, utilizando pesas más livianas (si corresponde) y un rango de movimiento moderado para aumentar su ritmo cardíaco, bombear la sangre y calentar sus articulaciones y músculos. Luego haz dos o tres series más de 10 a 15 repeticiones con un rango completo de movimiento. Concéntrese en la forma y el control en lugar de la cantidad de repeticiones.

Para cada ejercicio, mantenga su núcleo comprometido para proteger su columna vertebral y preste atención a su respiración. Inhale durante la fase muscular excéntrica (cuando sus músculos se alargan bajo carga) y exhale durante la fase concéntrica (cuando sus músculos se contraen bajo carga). Por ejemplo, al hacer una lagartija, respire cuando baje y exhale cuando empuje hacia arriba.

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