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De todas las rutinas que conocemos estos son los ejercicios mas completos ya que trabaja una variante de musculos tanto como del tren inferior como del tren superior y son tan efectivos que tambien aportan beneficios cardiovasculares, para mejorar el rendimiento de nuestro corazon como tambien de nuestras articulaciones
hola mis amigos de la comunidad Fulldeportesun coordial saludo de mi parte, hoy hablaremos de los mejores set de entrenamientos que nos beneficiarian mucho ya que nos aporta significativamente un fortaleciento e impacto en todo nuestro sistema muscular como tambien en nuestra salud.
Of all the routines that we know these are the most complete exercises as it works a variety of muscles both as the lower and upper body and are so effective that also provide cardiovascular benefits, to improve the performance of our heart as well as our joints.
hello my friends of the community Fulldeportesa cordial greeting from me, today we will talk about the best set of workouts that would benefit us a lot as it brings us significantly a strengthening and impact on our entire muscular system as well as in our health.
¿COMO TE BENEFICIA LOS EJERCICIOS MULTIARCULARES?
Lo bueno de los ejercicios multiarticulares es que son capaces de hacer trabajar todo el cuerpo, por lo que puedes conseguir muchos más resultados en un menor tiempo de ejercicio. Es cierto que al no trabajar de forma individual cada músculo no conseguirás unos resultados concretos abrumadores, sin embargo tampoco se dejan ningún músculo, por lo que es un trabajo totalmente compensado que además también trabaja el aspecto cardiovascular.
Lo recomendable es que incluyas siempre los ejercicios multiarticulares en tu rutina de ejercicios, no solo porqué te ayudarán a recortar el tiempo para conseguir lo subjetivos propuestos, sino porqué si aparte trabajas otro tipo de ejercicio más concreto, lograrás una mejora integral de tu cuerpo
¿HOW DO MULTI-JOINT EXERCISES BENEFIT YOU?
The good thing about multi-joint exercises is that they are able to work the whole body, so you can get much more results in a shorter exercise time. It is true that by not working each muscle individually you will not get overwhelming concrete results, but no muscle is left out, so it is a fully compensated workout that also works the cardiovascular aspect.
It is recommended that you always include multi-joint exercises in your workout routine, not only because they will help you cut the time to achieve the proposed subjective, but because if you also work other more specific type of exercise, you will achieve a comprehensive improvement of your body.
1. Sentadilla
WHAT ARE THE MOST COMPLETE TYPES OF EXERCISES? 1.
- Squats
- Push-ups
- The plank
- Lunges
- Burpeer
BENEFITS
1. Squat.
- Prevents osteoporosis. By working long muscles of our body increases the bone density of the spine, hips and legs.
- Increases calorie burning and stimulates our cardiovascular system. Due to the intensity of the exercise we not only burn calories during exercise but it also accelerates our metabolism for the rest of the day.
- Helps develop flexibility around the hips when done correctly.
- Helps increase muscle mass. If we add gradual loads it is an excellent anaerobic exercise.
- The muscles used during the squat are used when running, jumping or walking, so it will increase our endurance.
- It is the perfect exercise to define and tone buttocks.
It helps to improve our posture. It will help us to maintain a correct posture because it also tones the abdominal and spinal area which will support a correct position of our back.
2. Flexiones de brazos
Una flexión bien realizada puede llegar a levantar hasta el 75% del peso corporal, por lo que una rutina correctamente establecida activa la musculatura e incrementa la fuerza.
Estimulan el metabolismo
Los ejercicios que se realizan con el peso corporal, como las flexiones, implican el trabajo de diferentes grupos musculares de forma simultánea. Este tipo de entrenamiento involucra un mayor esfuerzo cardíaco, lo cual aumenta el metabolismo y estimula la pérdida de peso y la quema de grasa
Aumento de la fuerza
De entrada, las flexiones involucran los principales grupos musculares. Las lagartijas fortalecen hombros, bíceps, tríceps, pecho, abdominales y extremidades inferiores, los cuales se utilizan para estabilizar tus movimientos.
Mejoran la postura
Para la correcta ejecución de una lagartija, se requiere mantener el tronco completamente extendido, por lo que tu core debe ser lo suficientemente fuerte para mantener las posiciones verticales. Si realizas flexiones de la manera adecuada diariamente, fortalecerás tus músculos y acostumbrarás a tu cuerpo a mantener una buena postura.
2. Push-ups.
- A well performed push-up can lift up to 75% of body weight, so a properly established routine activates muscles and increases strength.
- Stimulate metabolism
- Exercises performed with body weight, such as push-ups, involve working different muscle groups simultaneously. This type of training involves greater cardiac effort, which increases metabolism and stimulates weight loss and fat burning.
- Increased strength
- Right off the bat, push-ups engage the major muscle groups. Push-ups strengthen shoulders, biceps, triceps, chest, abs and lower extremities, which are used to stabilize your movements.
- Improve posture
- For the correct execution of a push-up, you need to keep your trunk fully extended, so your core must be strong enough to maintain the upright positions. If you perform push-ups properly on a daily basis, you will strengthen your muscles and get your body used to maintaining good posture.
3. La plancha o tabla
3. The plank or board.
- Reduces the risk of injury.
- Improves coordination, balance and flexibility.
- Facilitates breathing by improving postural hygiene.
- The stronger the core musculature, the greater the protection for the internal organs.
- Helps to complete daily tasks of all kinds that involve bending or twisting, among others.
- Helps prevent dreaded back, neck and shoulder pain.
- Healthy weight: burns calories and fat.
4. Estocadas
Las estocadas son un ejercicio que implica numerosas articulaciones. Este punto es beneficioso porque pone al cuerpo en movimiento. Sin embargo, también hay que tenerlo en cuenta a la hora de tomar precauciones, pues si no conocemos bien la técnica, podemos lesionarnos.
Se trabaja de una manera profunda la fuerza, principalmente la de las piernas, pero también la de la musculatura de la espalda.
Es un ejercicio que implica un gran trabajo muscular y en el que se ven implicados los cuádriceps, los glúteos, los abductores, los gemelos, las lumbares y los abdominales.
4. Lunges.
Lunges are an exercise that involves numerous joints. This point is beneficial because it gets the body moving. However, it must also be taken into account when taking precautions, because if we do not know the technique well, we can injure ourselves.
It works in a deep way the strength, mainly that of the legs, but also that of the back muscles.
It is an exercise that involves a great muscular work and in which the quadriceps, buttocks, abductors, calves, lumbar and abdominal muscles are involved.
5. Burpeer
Este complejo ejercicio trabaja varios grupos musculares: brazos, pectorales, hombros, abdomen, piernas y glúteos.
Te ayudará a mejorar tus músculos y, también, a mejorar tu resistencia cardíaca.
No necesitas equipamiento, por lo que puedes realizarlo fácilmente en casa.
Es ideal para tonificar tu cuerpo en menos tiempo, ya que trabaja de manera más intensa y completa.
Cada burpee que realices llega a quemar hasta unas 10 kcal por dia.
5. Burpeer.
- This complex exercise works several muscle groups: arms, pecs, shoulders, abdomen, legs and glutes.
- It will help you improve your muscles and also improve your cardio endurance.
- You don't need any equipment, so you can easily do it at home.
- It is ideal for toning your body in less time, as it works more intensely and completely.
- Each burpee you do burns up to 10 kcal per day.
Estos son los 5 mejores ejercicios quemadores y potenciadores de definicion debes aprovecharlos desde ya!, comienza hacerlos desde hoy o elige los que mas te gusten y metelos en tus rutinas semanales
CONCLUSION
These are the top 5 burner and definition-boosting exercises you > > should take advantage of right now, start doing them today or choose the ones you like the most and include them in your weekly routines.
CREDITS
This content is original and written by me.
The images were taken with my phone thanks to franrodriguez and edited with my creativity.
The images were edited from the Inshot application.
The gifs were created in the GIF application.
The banners were edited with the Canva.
The video was edited in the Inshot editor app.
The background instrumental from minute 0:00 to minute 3:20 I extracted it from the channel M Max is free of copyright.
The background instrumental that appears at the end of the section from minute 4:35 to minute 4:43 is extracted from the channel HeGotLetras only a fraction of the musical from min 1:41 to min 1:52 in detail is royalty free.
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