{"id":2196,"date":"2006-03-04T14:17:00","date_gmt":"2006-03-04T18:17:00","guid":{"rendered":"https:\/\/www.billybeck.com\/wordpress\/physical-training\/superior-training-technique-2-one-and-a-quarter-reps"},"modified":"2017-09-19T15:19:13","modified_gmt":"2017-09-19T19:19:13","slug":"tecnica-de-entrenamiento-superior-2-repeticiones-y-cuarto","status":"publish","type":"post","link":"https:\/\/billybeck.com\/es\/physical-training\/superior-training-technique-2-one-and-a-quarter-reps","title":{"rendered":"T\u00e9cnica de entrenamiento superior #2: repeticiones de un cuarto"},"content":{"rendered":"

Es una t\u00e9cnica que adopt\u00e9 de los primeros pioneros del culturismo.<\/p>\n

Para obtener los beneficios de esta t\u00e9cnica.<\/p>\n

Lev\u00e1ntate.<\/p>\n

S\u00ed, he dicho de pie<\/p>\n

La forma m\u00e1s eficaz de aprender es haciendo, as\u00ed que hag\u00e1moslo ahora.<\/p>\n

Col\u00f3quese de pie con la palma de la mano ligeramente m\u00e1s ancha que la anchura de los hombros y los dedos de los pies apuntando ligeramente hacia fuera.<\/p>\n

A continuaci\u00f3n, ponte en cuclillas como si estuvieras sentado en una silla.<\/p>\n

Baja todo lo que puedas sin que se te hundan las caderas.<\/p>\n

Luego sube s\u00f3lo \u00bc del camino.<\/p>\n

Ahora vuelve a la posici\u00f3n inferior.<\/p>\n

Y ahora vuelve a la posici\u00f3n de pie asegur\u00e1ndote de no bloquear las rodillas.<\/p>\n

Acabas de completar una sentadilla de 1 y \u00bc de repetici\u00f3n.<\/p>\n

Arranca 8-10 de esos y sabr\u00e1s al instante por qu\u00e9 es una T\u00e9cnica de Entrenamiento Superior.<\/p>\n

Otros ejercicios en los que mis clientes y yo solemos aplicar esta t\u00e9cnica son:<\/p>\n

    \n
  1. Barbillas (todas las variantes)<\/li>\n
  2. Lat pulldowns (enfatizando el \u00bc inferior del movimiento)<\/li>\n
  3. Prensas de pecho<\/li>\n
  4. Flexiones<\/li>\n
  5. Estocadas<\/li>\n
  6. Bragueta al pecho<\/li>\n
  7. Filas<\/li>\n
  8. Elevaciones laterales de los deltos traseros<\/li>\n
  9. Prensas de BD por encima de la cabeza<\/li>\n<\/ol>\n

    Pru\u00e9balos en tu pr\u00f3ximo entrenamiento eligiendo un ejercicio para cada parte del cuerpo trabajada y realizando 3 series de 8-10 repeticiones ( 1 & \u00bc repeticiones es decir).<\/p>\n

    Por ejemplo:<\/p>\n

    A1. Press inclinado de pecho con BD en superposici\u00f3n con dominadas frontales.<\/strong><\/p>\n

    Descansa 30-60 segundos entre cada superserie<\/p>\n

    B1. Elevaciones laterales de BD en superposici\u00f3n con press de BD por encima de la cabeza.<\/strong><\/p>\n

    Descansa 30-60 segundos en cada superserie<\/p>\n

    C1. Curl de piernas tumbado en superposici\u00f3n con sentadillas.<\/strong><\/p>\n

    Descansa 30-60 segundos entre cada superserie<\/p>\n

    Realiza 3 series de cada movimiento durante 3 series de 8-10 repeticiones de un cuarto.<\/p>\n

    Se trata de un entrenamiento sencillo, r\u00e1pido y eficaz que puede realizarse de 3 a 4 veces por semana.<\/p>\n

    Hasta la pr\u00f3xima<\/p>\n

    Mantente fuerte,<\/p>\n

    P.D. No te pierdas la t\u00e9cnica de entrenamiento superior #3, ya que es una de mis armas secretas mejor guardadas para crear mejores cuerpos cuando el tiempo escasea.<\/p>","protected":false},"excerpt":{"rendered":"

    Pru\u00e9belos en su pr\u00f3ximo entrenamiento y sabr\u00e1 al instante por qu\u00e9 estos chicos malos son tan eficaces. Mayores resultados en menos tiempo.<\/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-2196","post","type-post","status-publish","format-standard","hentry","category-physical-training"],"yoast_head":"\nSuperior Training Technique #2: One and a Quarter Reps - 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-2-one-and-a-quarter-reps\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Superior Training Technique #2: One and a Quarter Reps - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"Try these in your next workout and you will instantly know why these bad boys are so effective. Greater results in less time.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.billybeck.com\/physical-training\/superior-training-technique-2-one-and-a-quarter-reps\" \/>\n<meta property=\"og:site_name\" content=\"Billy Beck\" \/>\n<meta property=\"article:published_time\" content=\"2006-03-04T18:17:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-09-19T19:19:13+00:00\" \/>\n<meta name=\"author\" content=\"BB3 Admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/superior-training-technique-2-one-and-a-quarter-reps#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/superior-training-technique-2-one-and-a-quarter-reps\"},\"author\":{\"name\":\"BB3 Admin\",\"@id\":\"https:\\\/\\\/billybeck.com\\\/#\\\/schema\\\/person\\\/de3418d65f669b9f68f46f60530223ca\"},\"headline\":\"Superior Training Technique #2: One and a Quarter Reps\",\"datePublished\":\"2006-03-04T18:17:00+00:00\",\"dateModified\":\"2017-09-19T19:19:13+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/superior-training-technique-2-one-and-a-quarter-reps\"},\"wordCount\":314,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/billybeck.com\\\/#organization\"},\"articleSection\":[\"Physical Training\"],\"inLanguage\":\"es\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/superior-training-technique-2-one-and-a-quarter-reps#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/superior-training-technique-2-one-and-a-quarter-reps\",\"url\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/superior-training-technique-2-one-and-a-quarter-reps\",\"name\":\"Superior Training Technique #2: One and a Quarter Reps - Billy Beck\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/billybeck.com\\\/#website\"},\"datePublished\":\"2006-03-04T18:17:00+00:00\",\"dateModified\":\"2017-09-19T19:19:13+00:00\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/superior-training-technique-2-one-and-a-quarter-reps#breadcrumb\"},\"inLanguage\":\"es\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/superior-training-technique-2-one-and-a-quarter-reps\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/superior-training-technique-2-one-and-a-quarter-reps#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/billybeck.com\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Superior Training Technique #2: One and a Quarter Reps\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/billybeck.com\\\/#website\",\"url\":\"https:\\\/\\\/billybeck.com\\\/\",\"name\":\"Billy Beck\",\"description\":\"Live Like a Lion\",\"publisher\":{\"@id\":\"https:\\\/\\\/billybeck.com\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/billybeck.com\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"es\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/billybeck.com\\\/#organization\",\"name\":\"Billy Beck\",\"url\":\"https:\\\/\\\/billybeck.com\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"es\",\"@id\":\"https:\\\/\\\/billybeck.com\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/www.billybeck.com\\\/wp-content\\\/uploads\\\/2017\\\/08\\\/billy-beck-logo.png\",\"contentUrl\":\"https:\\\/\\\/www.billybeck.com\\\/wp-content\\\/uploads\\\/2017\\\/08\\\/billy-beck-logo.png\",\"width\":271,\"height\":70,\"caption\":\"Billy Beck\"},\"image\":{\"@id\":\"https:\\\/\\\/billybeck.com\\\/#\\\/schema\\\/logo\\\/image\\\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/billybeck.com\\\/#\\\/schema\\\/person\\\/de3418d65f669b9f68f46f60530223ca\",\"name\":\"BB3 Admin\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"T\u00e9cnica de entrenamiento superior #2: repeticiones de un cuarto - Billy Beck","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.billybeck.com\/physical-training\/superior-training-technique-2-one-and-a-quarter-reps","og_locale":"es_ES","og_type":"article","og_title":"Superior Training Technique #2: One and a Quarter Reps - Billy Beck","og_description":"Try these in your next workout and you will instantly know why these bad boys are so effective. Greater results in less time.","og_url":"https:\/\/www.billybeck.com\/physical-training\/superior-training-technique-2-one-and-a-quarter-reps","og_site_name":"Billy Beck","article_published_time":"2006-03-04T18:17:00+00:00","article_modified_time":"2017-09-19T19:19:13+00:00","author":"BB3 Admin","twitter_card":"summary_large_image","schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.billybeck.com\/physical-training\/superior-training-technique-2-one-and-a-quarter-reps#article","isPartOf":{"@id":"https:\/\/www.billybeck.com\/physical-training\/superior-training-technique-2-one-and-a-quarter-reps"},"author":{"name":"BB3 Admin","@id":"https:\/\/billybeck.com\/#\/schema\/person\/de3418d65f669b9f68f46f60530223ca"},"headline":"Superior Training Technique #2: One and a Quarter Reps","datePublished":"2006-03-04T18:17:00+00:00","dateModified":"2017-09-19T19:19:13+00:00","mainEntityOfPage":{"@id":"https:\/\/www.billybeck.com\/physical-training\/superior-training-technique-2-one-and-a-quarter-reps"},"wordCount":314,"commentCount":0,"publisher":{"@id":"https:\/\/billybeck.com\/#organization"},"articleSection":["Physical Training"],"inLanguage":"es","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.billybeck.com\/physical-training\/superior-training-technique-2-one-and-a-quarter-reps#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.billybeck.com\/physical-training\/superior-training-technique-2-one-and-a-quarter-reps","url":"https:\/\/www.billybeck.com\/physical-training\/superior-training-technique-2-one-and-a-quarter-reps","name":"T\u00e9cnica de entrenamiento superior #2: repeticiones de un cuarto - Billy Beck","isPartOf":{"@id":"https:\/\/billybeck.com\/#website"},"datePublished":"2006-03-04T18:17:00+00:00","dateModified":"2017-09-19T19:19:13+00:00","breadcrumb":{"@id":"https:\/\/www.billybeck.com\/physical-training\/superior-training-technique-2-one-and-a-quarter-reps#breadcrumb"},"inLanguage":"es","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.billybeck.com\/physical-training\/superior-training-technique-2-one-and-a-quarter-reps"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/www.billybeck.com\/physical-training\/superior-training-technique-2-one-and-a-quarter-reps#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/billybeck.com\/"},{"@type":"ListItem","position":2,"name":"Superior Training Technique #2: One and a Quarter Reps"}]},{"@type":"WebSite","@id":"https:\/\/billybeck.com\/#website","url":"https:\/\/billybeck.com\/","name":"Billy Beck","description":"Vivir como un le\u00f3n","publisher":{"@id":"https:\/\/billybeck.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/billybeck.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"es"},{"@type":"Organization","@id":"https:\/\/billybeck.com\/#organization","name":"Billy Beck","url":"https:\/\/billybeck.com\/","logo":{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/billybeck.com\/#\/schema\/logo\/image\/","url":"https:\/\/www.billybeck.com\/wp-content\/uploads\/2017\/08\/billy-beck-logo.png","contentUrl":"https:\/\/www.billybeck.com\/wp-content\/uploads\/2017\/08\/billy-beck-logo.png","width":271,"height":70,"caption":"Billy Beck"},"image":{"@id":"https:\/\/billybeck.com\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/billybeck.com\/#\/schema\/person\/de3418d65f669b9f68f46f60530223ca","name":"BB3 Admin"}]}},"_links":{"self":[{"href":"https:\/\/billybeck.com\/es\/wp-json\/wp\/v2\/posts\/2196","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/billybeck.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/billybeck.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/billybeck.com\/es\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/billybeck.com\/es\/wp-json\/wp\/v2\/comments?post=2196"}],"version-history":[{"count":0,"href":"https:\/\/billybeck.com\/es\/wp-json\/wp\/v2\/posts\/2196\/revisions"}],"wp:attachment":[{"href":"https:\/\/billybeck.com\/es\/wp-json\/wp\/v2\/media?parent=2196"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/billybeck.com\/es\/wp-json\/wp\/v2\/categories?post=2196"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/billybeck.com\/es\/wp-json\/wp\/v2\/tags?post=2196"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}