{"id":2200,"date":"2007-08-06T00:00:00","date_gmt":"2007-08-06T04:00:00","guid":{"rendered":"https:\/\/www.billybeck.com\/wordpress\/physical-training\/sylvia-ferrero-building-da-booty"},"modified":"2017-09-19T15:11:43","modified_gmt":"2017-09-19T19:11:43","slug":"sylvia-ferrero-construyendo-el-botin","status":"publish","type":"post","link":"https:\/\/billybeck.com\/es\/physical-training\/sylvia-ferrero-building-da-booty","title":{"rendered":"Sylvia Ferrero - Construyendo el bot\u00edn"},"content":{"rendered":"

Construir el bot\u00edn<\/strong><\/h2>\n

Fase I<\/strong><\/h3>\n\n\n\n\n\n\n\n\n\n\n
Ejercicio<\/td>\nEstablece<\/td>\nReps<\/td>\nTempo<\/td>\nDescansa<\/td>\n<\/tr>\n
A1. SB Curls de pierna<\/td>\n2<\/td>\n8-10<\/td>\n212<\/td>\n30<\/td>\n<\/tr>\n
A2. Extensi\u00f3n de cadera.<\/td>\n2<\/td>\n6-8<\/td>\n222<\/td>\n30<\/td>\n<\/tr>\n
A3. Matriz: Secuencia de zancadas<\/td>\n2<\/td>\n3 por<\/td>\n201<\/td>\n30<\/td>\n<\/tr>\n
<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
B1. Sentadillas BB<\/td>\n4<\/td>\n6-8<\/td>\n401<\/td>\n10<\/td>\n<\/tr>\n
B2. Prensas de pierna: pies altos y anchos<\/td>\n4<\/td>\n12<\/td>\n301<\/td>\n10<\/td>\n<\/tr>\n
B3. Rizos de pierna<\/td>\n4<\/td>\n25<\/td>\n201<\/td>\n90<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

La secuencia de letras y n\u00fameros es la siguiente:<\/p>\n

Los ejercicios \"A\" se realizan en grupo, lo que se conoce como circuito. Por ejemplo, para empezar el atleta realizar\u00e1 Curl de piernas con pelota suiza (SB) durante 8-10 repeticiones, luego descansar\u00e1 30 segundos y realizar\u00e1 6-8 repeticiones de Extensiones de cadera (Ext.). Descansa 30 segundos. A continuaci\u00f3n, realiza una secuencia de estocadas (hacia delante, lateral y hacia atr\u00e1s) de 3 repeticiones por pierna y direcci\u00f3n. Descansa 30 segundos y repite otra serie como se indica.<\/p>\n

Lo mismo ocurre con todos los ejercicios de letras que te gustan.<\/p>\n

El TEMPO es fundamental. Mucha gente comete el error de levantar a la velocidad de la luz, lo que aumenta el riesgo de lesiones a la vez que minimiza los RESULTADOS al disminuir la tensi\u00f3n en los m\u00fasculos. El tempo se refiere al n\u00famero de segundos para bajar el peso, hacer una pausa o sostener isom\u00e9tricamente el peso y levantarlo. Algunos entrenadores de fuerza utilizan un m\u00e9todo de 3 n\u00fameros mientras que otros optan por un m\u00e9todo de 4 n\u00fameros. Aqu\u00ed utilizo el m\u00e9todo de 3 n\u00fameros.<\/p>\n

    \n
  • Primer n\u00famero:<\/strong> # de segundos para bajar el peso<\/li>\n
  • Segundo n\u00famero:<\/strong> # de segundos de pausa<\/li>\n
  • Tercer n\u00famero:<\/strong> # de segundos para levantar peso<\/li>\n<\/ul>\n

    Este plan debe realizarse 2 veces por semana (lunes y jueves o martes y viernes son dos opciones)<\/p>\n

    Siga este plan durante 3 semanas y luego pase a la fase II.<\/p>\n

    * Para obtener descripciones detalladas (incluyendo fotos y v\u00eddeos) de cada ejercicio, consulte el \u00e1rea de miembros que estar\u00e1 disponible pr\u00f3ximamente.<\/p>\n

    Nota final:<\/strong><\/h2>\n

    Todos los logros f\u00edsicos se derivan de una combinaci\u00f3n precisa de protocolos de entrenamiento eficaces, una nutrici\u00f3n adecuada, el acondicionamiento mental y la calidad y cantidad de sue\u00f1o y relajaci\u00f3n. Dicho esto, este plan, como cualquier otro plan de entrenamiento, es m\u00e1s eficaz cuando se combina con los dem\u00e1s componentes.<\/p>\n

    \u00a1\u00a1\u00a1Planifica tu Ataque y Ataca tu PLAN!!!<\/strong><\/h3>\n

    \"\"<\/p>\n

    P.D. Mira la foto de arriba. As\u00ed de agotado deber\u00edas estar despu\u00e9s.<\/p>\n

    \n

    \"Con el desaf\u00edo f\u00edsico llega el cambio f\u00edsico\".
    \n~ BB3<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

    Como preparaci\u00f3n para el Campeonato del Mundo, Sylvia necesitaba equilibrar su f\u00edsico a\u00f1adiendo algo de m\u00fasculo a sus piernas y caderas. Este es el plan que he creado para cincelar un Bot\u00edn de Campeona.<\/p>","protected":false},"author":3,"featured_media":3328,"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-2200","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-physical-training"],"yoast_head":"\nSylvia Ferrero - Building Da Booty - 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\/sylvia-ferrero-building-da-booty\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sylvia Ferrero - Building Da Booty - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"In preparation for the World Championship, Sylvia needed to balance her physique by adding some muscle to her legs and hips. Here's the plan that I created to chisel a Champion Booty.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.billybeck.com\/physical-training\/sylvia-ferrero-building-da-booty\" \/>\n<meta property=\"og:site_name\" content=\"Billy Beck\" \/>\n<meta property=\"article:published_time\" content=\"2007-08-06T04:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-09-19T19:11:43+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.billybeck.com\/wp-content\/uploads\/2007\/08\/tn_04300002.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"200\" \/>\n\t<meta property=\"og:image:height\" content=\"133\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\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\\\/sylvia-ferrero-building-da-booty#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/sylvia-ferrero-building-da-booty\"},\"author\":{\"name\":\"BB3 Admin\",\"@id\":\"https:\\\/\\\/billybeck.com\\\/#\\\/schema\\\/person\\\/de3418d65f669b9f68f46f60530223ca\"},\"headline\":\"Sylvia Ferrero – Building Da Booty\",\"datePublished\":\"2007-08-06T04:00:00+00:00\",\"dateModified\":\"2017-09-19T19:11:43+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/sylvia-ferrero-building-da-booty\"},\"wordCount\":346,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/billybeck.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/sylvia-ferrero-building-da-booty#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/billybeck.com\\\/wp-content\\\/uploads\\\/2007\\\/08\\\/tn_04300002.webp\",\"articleSection\":[\"Physical Training\"],\"inLanguage\":\"es\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/sylvia-ferrero-building-da-booty#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/sylvia-ferrero-building-da-booty\",\"url\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/sylvia-ferrero-building-da-booty\",\"name\":\"Sylvia Ferrero - 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