{"id":22222,"date":"2022-06-06T09:00:00","date_gmt":"2022-06-06T13:00:00","guid":{"rendered":"https:\/\/www.hancockhealth.org\/?p=8241"},"modified":"2022-06-06T09:00:00","modified_gmt":"2022-06-06T13:00:00","slug":"beyond-kettlebells-strength-training-for-newbies","status":"publish","type":"post","link":"https:\/\/hancockhealth.apgar.digital\/es\/2022\/06\/beyond-kettlebells-strength-training-for-newbies\/","title":{"rendered":"M\u00e1s all\u00e1 de las pesas rusas: entrenamiento de fuerza para principiantes"},"content":{"rendered":"
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\n Fitness y nutrici\u00f3n<\/a> <\/div>\n\n

M\u00e1s all\u00e1 de las pesas rusas: entrenamiento de fuerza para principiantes<\/h1>\n\n
\n\n 6 de junio de 2022<\/span>\n\n
\n\n Compartir<\/span>\n\n
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Si a\u00fan no te has subido al tren del entrenamiento de fuerza, ahora es tu oportunidad de salir de ese bucle interminable de cintas de correr y escaladoras. El ejercicio cardiovascular es una excelente manera de mantener el coraz\u00f3n sano y perder peso, pero si no se complementa con otros tipos de ejercicio, como entrenamiento de resistencia o de fuerza, es posible que no te est\u00e9s haciendo mucho bien. De hecho, al agregar m\u00e1s resistencia o peso a la mezcla, \u00a1es m\u00e1s probable que te pongas en forma, tonificado y saludable!<\/p>\n<\/div>

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\u00bfPor qu\u00e9 pesas?<\/h2>\n<\/div>
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Agregar resistencia a su entrenamiento le resulta \u00fatil de varias maneras. Las mujeres y los hombres pueden aumentar la masa \u00f3sea mediante entrenamiento de fuerza<\/a>, disminuyendo la posibilidad de desarrollar osteoporosis en el futuro. Tambi\u00e9n le ayuda a desarrollar m\u00fasculos largos, delgados y fuertes, lo que aumenta su metabolismo y disminuye la grasa corporal. Los ejercicios de estabilizaci\u00f3n que implican entrenamiento de fuerza o levantamiento de pesas tambi\u00e9n son excelentes para proteger las articulaciones de lesiones. <\/p>\n<\/div>

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\u00bfSe trata s\u00f3lo de levantamiento de pesas?<\/h2>\n<\/div>
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Aunque muchas personas asocian el entrenamiento de fuerza con el levantamiento de pesas, existe una amplia gama de formas de agregar los beneficios de la resistencia a su entrenamiento. Pilates es un excelente m\u00e9todo para utilizar el peso corporal para desarrollar m\u00fasculos largos y delgados y al mismo tiempo estabilizar el n\u00facleo. Si participa en una clase de Pilates que utiliza lo que se llama un "reformador", una m\u00e1quina construida para proporcionar resistencia durante el ejercicio, aumentar\u00e1 a\u00fan m\u00e1s su factor de desarrollo de fuerza. El yoga es \u00fatil para desarrollar fuerza y flexibilidad. La nataci\u00f3n, el entrenamiento en circuito, los aer\u00f3bicos acu\u00e1ticos y el ciclismo son otras excelentes formas de desarrollar m\u00fasculos y fuerza. <\/p>\n<\/div>

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Si no planeas asistir a clases en tu centro de bienestar local, puedes crear tu propio espacio de entrenamiento en casa con algunos accesorios y un juego de pesas. pesas rusas<\/a> parecen estar de moda en este momento, especialmente para aquellos que quieren levantar pesas. Tienen una forma diferente a las mancuernas y tienen un peso esf\u00e9rico sujeto a un mango. Las mancuernas, sin embargo, son m\u00e1s f\u00e1ciles de usar y tienen un poco m\u00e1s de estabilidad. Lo que elija depender\u00e1 de su entrenamiento y de sus preferencias individuales. Lo mejor es seguir la gu\u00eda de un entrenador personal con estos, ya que \u00e9l o ella puede guiarlo hacia la ruta m\u00e1s segura y efectiva para sus necesidades.<\/p>\n<\/div>

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Bandas de resistencia<\/a> son otra gran adici\u00f3n a cualquier gimnasio en casa. Se trata de una forma sencilla y vers\u00e1til de introducirse en el mundo del entrenamiento de fuerza. Si se est\u00e1 recuperando de una lesi\u00f3n o est\u00e1 tratando de desarrollar fuerza antes de enfrentarse a una serie de pesas, estas son su mejor opci\u00f3n. Si no tienes acceso a un entrenador personal, hay varios v\u00eddeos en YouTube que te guiar\u00e1n a trav\u00e9s de entrenamientos de diferentes duraciones e intensidades.<\/p>\n<\/div>

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Maneras f\u00e1ciles de comenzar<\/h2>\n<\/div>
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Para empezar, pruebe algunos ejercicios sencillos utilizando el peso corporal como resistencia. Los cl\u00e1sicos que aprendiste en tu clase de gimnasia de la escuela secundaria son probablemente los m\u00e1s efectivos. Piense en flexiones, sentadillas, planchas laterales, abdominales y alpinistas. Aseg\u00farese de estirarse bien, tanto antes como despu\u00e9s de cualquier entrenamiento de fuerza para reducir las posibilidades de lesionarse. Una vez que hayas ganado algo de fuerza y sepas c\u00f3mo posicionar tu cuerpo, puedes pasar a las bandas de resistencia, realizando ejercicios como flexiones de b\u00edceps, extensiones de tr\u00edceps y levantamientos de piernas en plancha alta. Se pueden agregar pesas rusas o mancuernas para obtener a\u00fan m\u00e1s resistencia y son excelentes para una amplia variedad de movimientos y ejercicios. <\/p>\n<\/div>

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Si decides asistir una clase semanal de pilates<\/a>, compre un juego de pesas o comience a nadar, agregar entrenamiento de fuerza a su rutina de ejercicios lo ayudar\u00e1 a sentirse mejor y m\u00e1s fuerte. Al estabilizar los m\u00fasculos y las articulaciones, disminuir las posibilidades de lesiones y aumentar el metabolismo, estar\u00e1 listo para salir a correr en la cinta de correr temprano en la ma\u00f1ana.<\/p>\n<\/div>

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<\/div>","protected":false},"excerpt":{"rendered":"

Strength training is the new cardio and for good reason. Need a boost to get started on building long and lean muscles? Read on.<\/p>","protected":false},"author":6,"featured_media":8380,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_EventAllDay":false,"_EventTimezone":"","_EventStartDate":"","_EventEndDate":"","_EventStartDateUTC":"","_EventEndDateUTC":"","_EventShowMap":false,"_EventShowMapLink":false,"_EventURL":"","_EventCost":"","_EventCostDescription":"","_EventCurrencySymbol":"","_EventCurrencyCode":"","_EventCurrencyPosition":"","_EventDateTimeSeparator":"","_EventTimeRangeSeparator":"","_EventOrganizerID":[],"_EventVenueID":[],"_OrganizerEmail":"","_OrganizerPhone":"","_OrganizerWebsite":"","_VenueAddress":"","_VenueCity":"","_VenueCountry":"","_VenueProvince":"","_VenueState":"","_VenueZip":"","_VenuePhone":"","_VenueURL":"","_VenueStateProvince":"","_VenueLat":"","_VenueLng":"","_VenueShowMap":false,"_VenueShowMapLink":false,"footnotes":""},"categories":[1314,387],"tags":[170,173,1057,1058,1059,181],"service":[],"class_list":["post-22222","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-nutrition","category-health-possible","tag-fitness","tag-healthy","tag-kettlebells","tag-strength-training","tag-weightlifting","tag-wellness"],"acf":{"featured_image":null,"page_title":"","sub_header":"","display_overlay":false},"yoast_head":"\nBeyond Kettlebells: Strength Training for Newbies - 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