{"id":82,"date":"2023-07-10T12:05:51","date_gmt":"2023-07-10T12:05:51","guid":{"rendered":"https:\/\/neshio.de\/?p=82"},"modified":"2023-07-12T08:05:54","modified_gmt":"2023-07-12T08:05:54","slug":"wie-viele-liegestuetze","status":"publish","type":"post","link":"https:\/\/neshio.de\/es\/cuantas-capas\/","title":{"rendered":"\u00bfCu\u00e1ntas flexiones debe hacer al d\u00eda?"},"content":{"rendered":"<p class=\"has-drop-cap\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-was-sind-die-vorteile-von-liegestutzen\">\u00bfCu\u00e1les son las ventajas de las flexiones?<\/h2>\n\n\n\n<p>No es casualidad que las flexiones sean un elemento b\u00e1sico en el gimnasio, dice Steve, entrenador certificado por la NASM y director de educaci\u00f3n para estudios de atletismo . Puedes entrenar los m\u00fasculos de la parte superior del cuerpo y obtener todos los beneficios de este ejercicio, tanto si eres nuevo en las flexiones como si eres un profesional experimentado.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fuerza de la parte superior del cuerpo:&nbsp;<\/strong>Las flexiones hacen trabajar el pecho, la espalda, los hombros y los brazos al mismo tiempo, dice Stonehouse, lo que fortalece los principales grupos musculares de la parte superior del cuerpo.<\/li>\n\n\n\n<li><strong>Energ\u00eda nuclear y estabilizaci\u00f3n:<\/strong>&nbsp;Y las flexiones no s\u00f3lo sirven para fortalecer los m\u00fasculos de la parte superior del cuerpo, a\u00f1ade Stonehouse. Tambi\u00e9n sirven para trabajar el tronco. Pi\u00e9nsalo: una flexi\u00f3n de brazos es similar a una tabla, s\u00f3lo que con algunos movimientos adicionales de los brazos. \u00bfCu\u00e1l es el resultado? Aumentas la fuerza y la estabilidad del tronco al mantener la forma de plancha mientras realizas las repeticiones.<\/li>\n\n\n\n<li><strong>Resistencia muscular:<\/strong>&nbsp;Seg\u00fan Stonehouse, a medida que aumenta la fuerza, tambi\u00e9n lo hace la resistencia muscular. Se trata de la capacidad de los m\u00fasculos para trabajar contra la resistencia a lo largo del tiempo. Aumentar la resistencia muscular no s\u00f3lo ayuda a conseguir m\u00e1s repeticiones en el gimnasio, sino que tambi\u00e9n facilita actividades cotidianas como transportar cargas pesadas.<\/li>\n\n\n\n<li><strong>Mejora la postura:<\/strong>&nbsp;\u00bfUn plus para fortalecer la parte superior del cuerpo y el tronco? Una mejor postura, dice Stonehouse. Unos m\u00fasculos de la espalda y el tronco m\u00e1s fuertes facilitan la postura erguida, lo que puede ayudar a contrarrestar algunos de los dolores que se producen al estar sentado en el escritorio todo el d\u00eda.<\/li>\n\n\n\n<li><strong>Es vers\u00e1til:<\/strong>&nbsp;Las flexiones tienen muchas formas y tama\u00f1os, dice Sims. Esto las convierte en el ejercicio perfecto para personas de todos los niveles de forma f\u00edsica. Haga flexiones de rodillas o de pies, o cambie la colocaci\u00f3n de las manos para trabajar diferentes m\u00fasculos del brazo; no importa cu\u00e1l sea su preferencia, hay una variaci\u00f3n de flexiones para usted.<\/li>\n\n\n\n<li><strong>No se necesita equipamiento:<\/strong>&nbsp;Puedes hacer flexiones en cualquier lugar y en cualquier momento, a\u00f1ade Sims: todo lo que necesitas es peso corporal .<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-was-machen-liegestutze-mit-dem-korper\">\u00bfQu\u00e9 efecto tienen las flexiones en el cuerpo?<\/h2>\n\n\n\n<p>Cuando se trata de flexiones, una cosa es segura: la parte superior de tu cuerpo sentir\u00e1 el ardor. Las flexiones de todo tipo trabajan el pecho, la espalda, los hombros y los brazos, y puedes probar distintas variaciones del ejercicio para trabajar m\u00fasculos espec\u00edficos. Por ejemplo, una flexi\u00f3n est\u00e1ndar con las manos debajo de los hombros har\u00e1 hincapi\u00e9 en el pecho, mientras que una flexi\u00f3n estrecha con las manos m\u00e1s cerca de los costados se centrar\u00e1 en los tr\u00edceps. Independientemente de la variante que elijas, si mantienes el cuerpo en plancha durante todo el movimiento, el tronco se mantendr\u00e1 en tensi\u00f3n hasta que completes las repeticiones.<\/p>\n\n\n\n<p>Seg\u00fan Sims, las flexiones tambi\u00e9n hacen que el coraz\u00f3n bombee. Utilizar todos estos m\u00fasculos principales al mismo tiempo obliga al coraz\u00f3n a trabajar duro para llevar sangre a los tejidos. Y con el tiempo, este esfuerzo saludable del coraz\u00f3n puede favorecer la salud cardiovascular.<\/p>\n\n\n\n<p>Practicar una buena forma, sin embargo, es crucial para sacar el m\u00e1ximo partido a tus flexiones, dice Stonehouse. Tanto si haces las flexiones de rodillas como de puntillas, debes completar todo el movimiento (que baja hasta una flexi\u00f3n de 90 grados en los codos y luego vuelve a subir) con la espalda larga y recta para no forzar innecesariamente las articulaciones.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-wie-viele-liegestutze-sollten-sie-pro-tag-machen\">\u00bfCu\u00e1ntas flexiones debe hacer al d\u00eda?<\/h2>\n\n\n\n<p>El nivel de forma f\u00edsica y la capacidad de cada persona var\u00edan, y el n\u00famero de flexiones que debes hacer al d\u00eda tambi\u00e9n var\u00eda de una persona a otra, dice Sims. Para empezar, recomienda incorporar las flexiones al entrenamiento de tres a cuatro veces por semana para dar tiempo al cuerpo a recuperarse entre las sesiones de sudor. Si eres nuevo en el mundo del fitness o de las flexiones, recomienda empezar con cinco o diez repeticiones por entrenamiento e ir aumentando a partir de ah\u00ed. Si eso te parece factible, Stonehouse sugiere hacer dos o tres series de 10 flexiones cada una con un breve descanso entre series. Una vez que te sientas c\u00f3modo con esa cantidad, puedes aumentar lentamente las repeticiones hasta un n\u00famero en el que te sientas desafiado, pero no como si estuvieras forzando tu l\u00edmite f\u00edsico.<\/p>\n\n\n\n<p>Y no tengas miedo de hacer modificaciones si las necesitas, a\u00f1ade Stonehouse. Sims recomienda bajar las rodillas al suelo o hacer flexiones contra una pared en lugar de en el suelo.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-wie-sie-feststellen-konnen-ob-sie-sich-uberanstrengen\">C\u00f3mo saber si est\u00e1s haciendo un esfuerzo excesivo<\/h2>\n\n\n\n<p>Recuerda: las flexiones no siempre consisten en esforzarse al m\u00e1ximo, advierte Stonehouse. \"El hecho de que puedas hacer un n\u00famero determinado de flexiones al d\u00eda no significa que debas hacerlo\", explica a Neshido. Es importante que el cuerpo se recupere del ejercicio para que los m\u00fasculos se mantengan sanos y fuertes. Por lo tanto, recomienda dar prioridad a este equilibrio en lugar de intentar hacer tantas flexiones como sea posible.<\/p>\n\n\n\n<p>\u00bfUna se\u00f1al segura de que te est\u00e1s excediendo? El dolor. Aunque un poco de dolor despu\u00e9s del ejercicio es normal, sentir dolor durante o despu\u00e9s de una sesi\u00f3n de flexiones es se\u00f1al de que se est\u00e1 trabajando en exceso o lesionando las articulaciones o los m\u00fasculos, dice. Si es as\u00ed, deja de hacer flexiones y consulta a tu m\u00e9dico para evitar lesiones mayores.<\/p>\n\n\n\n<p>Trabajar hasta el agotamiento es otra se\u00f1al de que est\u00e1s haciendo demasiadas repeticiones, a\u00f1ade Sims. Mientras&nbsp;<em>algunos<\/em>&nbsp;esfuerzo para completar tus series, sentir que tienes que desplomarte despu\u00e9s puede indicar que te est\u00e1s excediendo. En su lugar, recomienda escuchar a tu cuerpo: haz suficientes flexiones para sentir que te est\u00e1s desafiando a ti mismo, no agot\u00e1ndote.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-fazit\">Conclusi\u00f3n<\/h2>\n\n\n\n<p>Las flexiones son un buen ejercicio por una raz\u00f3n: fortalecen la parte superior del cuerpo y el tronco, mejoran la resistencia y la estabilidad y son un movimiento vers\u00e1til que se puede incorporar a todo tipo de rutinas de entrenamiento de fuerza. Si es la primera vez que practica este ejercicio, empiece unas tres o cuatro veces por semana con un m\u00e1ximo de tres series de 10 repeticiones por sesi\u00f3n. Utiliza cualquier modificaci\u00f3n que haga el movimiento m\u00e1s c\u00f3modo para tu cuerpo. Si quieres m\u00e1s, elige varias repeticiones en las que sientas que te est\u00e1s esforzando, pero que no te agotan por completo.Y si sientes molestias o dolor m\u00e1s all\u00e1 de las agujetas habituales despu\u00e9s del entrenamiento, det\u00e9n las flexiones para dar tiempo a tu cuerpo a recuperarse.<\/p>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Was sind die Vorteile von Liegest\u00fctzen? Es ist kein Zufall, dass Liegest\u00fctze ein Grundnahrungsmittel im Fitnessstudio sind, sagt Steve, NASM-zertifizierter [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":84,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"default","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":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","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":"","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-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":"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":""},"mobile":{"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":""}},"footnotes":""},"categories":[13],"tags":[],"class_list":["post-82","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.12 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Wie viele Liegest\u00fctze sollten Sie pro Tag machen? - NESHIO<\/title>\n<meta name=\"description\" content=\"Was sind die Vorteile von Liegest\u00fctzen und wieviele sollte ich machen? 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