{"id":2195,"date":"2006-02-28T17:28:00","date_gmt":"2006-02-28T21:28:00","guid":{"rendered":"https:\/\/www.billybeck.com\/wordpress\/physical-training\/superior-training-technique-1-21s"},"modified":"2017-09-19T15:21:04","modified_gmt":"2017-09-19T19:21:04","slug":"tecnica-de-entrenamiento-superior-1-21s","status":"publish","type":"post","link":"https:\/\/billybeck.com\/es\/physical-training\/superior-training-technique-1-21s","title":{"rendered":"T\u00e9cnica de entrenamiento superior #1: 21s (Twon-TEE-Wunz)"},"content":{"rendered":"

Cuando ten\u00eda 12 a\u00f1os, mi padre me regal\u00f3 un ejemplar de la Enciclopedia del culturismo moderno de Arnold Schwarzenegger. En una semana, arranqu\u00e9 mi cama y puse un banco de pesas. Estaba enganchado. Mi dormitorio se convirti\u00f3 en mi sala de pesas. Todos los d\u00edas despu\u00e9s de clase, de 15:30 a 17:30, hac\u00eda todos los ejercicios que conoc\u00eda (probablemente no era el mejor programa, lo admito). Una de las t\u00e9cnicas que empleaba se llamaba:<\/p>\n

21s<\/strong><\/h3>\n

En los a\u00f1os cincuenta y sesenta, los culturistas utilizaban con \u00e9xito esta t\u00e9cnica para maximizar el desarrollo de los b\u00edceps.<\/p>\n

Desde entonces he utilizado esta t\u00e9cnica en todas las partes del cuerpo y ha demostrado ser una herramienta muy eficaz.<\/p>\n

Para empezar, comienza realizando un curl de pie.<\/strong><\/h3>\n

El ejercicio se divide en 3 partes.<\/p>\n

    \n
  1. La mitad superior del rizo (7 veces)<\/li>\n
  2. Toda la amplitud de movimiento (7 veces)<\/li>\n
  3. La mitad inferior del rizo (7 veces)<\/li>\n<\/ol>\n

    Tradicionalmente, los pioneros del culturismo hac\u00edan 3 series de 7 repeticiones o 21 repeticiones totales, de ah\u00ed el nombre de 21s.<\/p>\n

    Aqu\u00ed tienes un ejemplo de c\u00f3mo emplear 30s con Sentadillas.<\/strong><\/h3>\n

    Pru\u00e9balo ahora.<\/strong><\/p>\n

      \n
    1. Comienza de pie con los pies separados a la anchura de los hombros.<\/li>\n
    2. Ponte en cuclillas hasta que sientas que tus caderas comienzan a combarse.<\/li>\n
    3. Entonces sube hasta la mitad.<\/li>\n
    4. Ahora vuelve al fondo.<\/li>\n
    5. Contin\u00fae de esta manera durante 10 repeticiones.<\/li>\n
    6. Ahora realice 10 repeticiones con un rango completo de movimiento.<\/li>\n
    7. No bloquees las rodillas.<\/li>\n
    8. Haz 10 repeticiones.<\/li>\n
    9. Ahora haz 10 repeticiones en la mitad superior del movimiento.<\/li>\n
    10. Eso completa el conjunto de 30s.<\/li>\n<\/ol>\n

      En resumen:<\/strong><\/h3>\n
        \n
      1. 21s puede modificarse para cualquier ejercicio ajustando los intervalos de repeticiones seg\u00fan su nivel de dificultad. Por ejemplo, las sentadillas pueden ser 30s o 60s mientras que las barbillas de agarre ancho pueden ser 6s o 9s.<\/li>\n
      2. Independientemente del rango de repeticiones, cada ejercicio se desglosa realizando la mitad m\u00e1s exigente del movimiento, seguida de la amplitud de movimiento completa y concluyendo con la mitad menos exigente del movimiento. Esto variar\u00e1 con cada ejercicio.<\/li>\n
      3. No balancees el peso ni te muevas demasiado deprisa. El impulso disminuir\u00e1 la eficacia de la t\u00e9cnica y aumentar\u00e1 el riesgo de lesiones.<\/li>\n<\/ol>\n

         <\/p>\n

        \n

        En la segunda parte, compartir\u00e9 otra arma para perfeccionar el cuerpo - (wun y a core-terz) o 1 & 1\/4 reps.<\/p>\n

        Mantente fuerte y centrado,<\/strong><\/p>","protected":false},"excerpt":{"rendered":"

        Desafiar al cuerpo en cada entrenamiento es imprescindible para una mejora f\u00edsica continua. Cuando es necesario, recurro a t\u00e9cnicas que encienden la mente y los m\u00fasculos. Prueba 21s y notar\u00e1s la diferencia de inmediato.<\/p>","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[15],"tags":[],"class_list":["post-2195","post","type-post","status-publish","format-standard","hentry","category-physical-training"],"yoast_head":"\nSuperior Training Technique #1: 21s (Twon-TEE-Wunz) - Billy Beck<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.billybeck.com\/physical-training\/superior-training-technique-1-21s\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Superior Training Technique #1: 21s (Twon-TEE-Wunz) - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"Challenging your body each and every workout is imperative to continuous physical improvement. 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