{"id":59,"date":"2010-09-07T00:00:00","date_gmt":"2010-09-07T04:00:00","guid":{"rendered":"https:\/\/www.billybeck.com\/\/wordpress\/physical-training\/how-to-overcome-the-most-common-mistakes-with-five-powerful-principles"},"modified":"2017-09-19T14:30:15","modified_gmt":"2017-09-19T18:30:15","slug":"como-superar-los-errores-mas-comunes-con-cinco-poderosos-principios","status":"publish","type":"post","link":"https:\/\/billybeck.com\/es\/physical-training\/how-to-overcome-the-most-common-mistakes-with-five-powerful-principles","title":{"rendered":"C\u00f3mo superar los errores m\u00e1s comunes con CINCO poderosos principios"},"content":{"rendered":"

Para maximizar sus esfuerzos en el gimnasio, siga las Cinco C del entrenamiento de resistencia. Esta sencilla filosof\u00eda te llevar\u00e1 literalmente a\u00f1os luz por delante de la mayor\u00eda de los levantadores de pesas de cualquier gimnasio.<\/p>\n

Las cinco C del entrenamiento de resistencia<\/strong><\/h2>\n

1. Desaf\u00edo:<\/strong><\/h3>\n

Si quieres obtener resultados, tienes que trabajar. Lo siento, pero es la verdad. Como he mencionado antes, es absolutamente imperativo irritar el m\u00fasculo con pesos desafiantes o no producir\u00e1s un est\u00edmulo.<\/p>\n

No pierdas el tiempo. Desaf\u00edate a ti mismo.<\/p>\n

Un error com\u00fan que veo cuando alguien empieza un programa de ejercicios es que progresa demasiado r\u00e1pido. El resultado final es el agotamiento y, a menudo, las lesiones. Si no has estado haciendo ejercicio de forma constante, entonces todo lo que necesitas hacer para obtener resultados es un poco m\u00e1s de lo que est\u00e1s acostumbrado. Obviamente, si tienes el culo pegado al sof\u00e1 seis horas al d\u00eda, entonces no te costar\u00e1 mucho. S\u00e9 realista y progresa paso a paso, y antes de que te des cuenta estar\u00e1s dando pasos monumentales.<\/p>\n

2. Control:<\/strong><\/h3>\n

El error n\u00famero uno que se comete en el gimnasio y que limita los resultados es la velocidad a la que levantas y bajas el peso. La VELOCIDAD WARP no es aceptable. Me explico. Cuando se levanta una pesa r\u00e1pidamente, el m\u00fasculo trabaja al principio pero luego se apoya en el impulso. Entonces se invierte la direcci\u00f3n del peso. Cuando el descenso es incontrolado, se aprovecha el ciclo de acortamiento del estiramiento. Esto significa simplemente que se ejercer\u00e1 m\u00e1s tensi\u00f3n sobre las articulaciones y el tejido conjuntivo mientras que la zona objetivo (tejido muscular) recibe menos tensi\u00f3n. En esencia, realizar un ejercicio sin control disminuye el beneficio y aumenta el riesgo de lesiones. Esta es una de las razones por las que incluyo un tempo para cada ejercicio. Por ejemplo, digamos que est\u00e1s haciendo flexiones y se indica un tempo de 312. Esto significa que bajar\u00e1s en 3 segundos, har\u00e1s una pausa de 1 segundo y subir\u00e1s en 2 segundos.<\/p>\n

3. Reloj:<\/strong><\/h3>\n

Reloj se refiere al tiempo. El tiempo que tardas en completar tu entrenamiento no debe ser superior a 60 minutos. Despu\u00e9s de ese tiempo, estar\u00e1s entrenando m\u00e1s all\u00e1 de la capacidad de recuperaci\u00f3n de tu cuerpo. El reloj tambi\u00e9n se refiere al descanso entre series. Las investigaciones demuestran que los periodos de descanso de 30-60 segundos producen un aumento de las hormonas beneficiosas (testosterona y hormona del crecimiento) y mejoran la eficacia cardiovascular. No calcule sus intervalos de descanso. Mire su reloj. Los periodos de descanso espec\u00edficos producen resultados espec\u00edficos.<\/p>\n

4. Cambiar:<\/strong><\/h3>\n

Si sigue haciendo lo mismo, acabar\u00e1 chocando contra un muro. Por eso debe cambiar con frecuencia el programa de entrenamiento de resistencia. Cuanto m\u00e1s avanzado est\u00e9 como deportista, m\u00e1s a menudo deber\u00e1 manipular el programa. En t\u00e9rminos generales, si no ha entrenado de forma constante, debe cambiar el programa cada 3-4 semanas. Si ha estado haciendo ejercicio de forma constante durante al menos un a\u00f1o, debe cambiar alg\u00fan aspecto de su programa cada 2-3 semanas. Y si ha estado entrenando de forma constante durante 2 a\u00f1os o m\u00e1s, entonces su cuerpo s\u00f3lo progresar\u00e1 con cambios semanales o quincenales en su protocolo. Existen numerosas maneras de variar sus entrenamientos, a continuaci\u00f3n se enumeran los 7 m\u00e9todos para desafiar a su cuerpo:<\/p>\n

    \n
  • Levantar pesos m\u00e1s pesados<\/li>\n
  • Acortar los periodos de descanso<\/li>\n
  • Ralentizar el tempo<\/li>\n
  • Aumentar el n\u00famero de series<\/li>\n
  • Realizar m\u00e1s repeticiones<\/li>\n
  • Entrenar cada parte del cuerpo con m\u00e1s frecuencia (una vez por semana frente a tres veces por semana).<\/li>\n
  • Entrenar m\u00e1s veces por semana<\/li>\n<\/ul>\n

    5. Concentraci\u00f3n y enfoque:<\/strong><\/h3>\n

    Para sacar el m\u00e1ximo partido a tu entrenamiento, es imprescindible que te centres en el objetivo y te retes a ti mismo en todo momento. Con diez millones de cosas en la vida y distracciones por todas partes, a menudo es m\u00e1s f\u00e1cil decirlo que hacerlo. A menudo, mis clientes vienen distra\u00eddos y desconcentrados. Cuando esto ocurre, utilizo una estrategia espec\u00edfica que puedes aplicar hoy mismo.<\/p>\n

    Mientras calientas en la cinta:<\/p>\n

      \n
    • El primer paso es reducir la velocidad y darse cuenta de que no hay necesidad de precipitarse.<\/li>\n
    • Respire profundamente 10 veces - Inhale 4 segundos completos, Exhale 4 segundos completos<\/li>\n
    • A continuaci\u00f3n, revisa tu Visi\u00f3n y tu objetivo para estar aqu\u00ed hoy.<\/li>\n
    • \u00bfQu\u00e9 est\u00e1 decidido a conseguir?<\/li>\n
    • \u00bfC\u00f3mo se sentir\u00e1 una vez finalizada la formaci\u00f3n?<\/li>\n<\/ul>\n
      \n

      \"Principio\"<\/p>\n

      Puedes ir a medias y perder un tiempo valioso o puedes centrarte y acercarte un paso m\u00e1s al objetivo deseado. Depende de ti. Ambas cosas llevan el mismo tiempo.<\/strong><\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

      Para maximizar sus esfuerzos en el gimnasio, siga las Cinco C del entrenamiento de resistencia. Esta sencilla filosof\u00eda te llevar\u00e1 literalmente a\u00f1os luz por delante de la mayor\u00eda de los levantadores de pesas de cualquier gimnasio.<\/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-59","post","type-post","status-publish","format-standard","hentry","category-physical-training"],"yoast_head":"\nHow to Overcome the Most Common Mistakes with FIVE Powerful Principles - 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\/how-to-overcome-the-most-common-mistakes-with-five-powerful-principles\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Overcome the Most Common Mistakes with FIVE Powerful Principles - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"In order to maximize your efforts in the gym, adhere to the Five C’s of Resistance Training. 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