{"id":60,"date":"2010-09-08T00:00:00","date_gmt":"2010-09-08T04:00:00","guid":{"rendered":"https:\/\/www.billybeck.com\/\/wordpress\/physical-training\/the-most-effective-exercises-make-you-say-oh-sht"},"modified":"2017-09-20T11:24:33","modified_gmt":"2017-09-20T15:24:33","slug":"los-ejercicios-mas-eficaces-te-hacen-decir-oh-sht","status":"publish","type":"post","link":"https:\/\/billybeck.com\/es\/physical-training\/the-most-effective-exercises-make-you-say-oh-sht","title":{"rendered":"Los ejercicios m\u00e1s eficaces te hacen decir: \u00a1Oh, mierda!"},"content":{"rendered":"

Para activar un m\u00fasculo, el cerebro debe generar primero un impulso el\u00e9ctrico llamado excitaci\u00f3n, que se transmite por la m\u00e9dula espinal hasta un nervio. Cuando el impulso el\u00e9ctrico llega al final del nervio, se libera un neurotransmisor llamado acetilcolina que inicia la contracci\u00f3n muscular. Lo importante es que todo empieza en la cabeza.<\/strong><\/p>\n

Los distintos ejercicios requieren diferentes grados de activaci\u00f3n muscular.<\/strong><\/h3>\n
\n

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

No todos los ejercicios son iguales. Cada ejercicio requiere un grado diferente de activaci\u00f3n muscular. Cuanto mayor sea el riesgo percibido de dolor, lesi\u00f3n o muerte, mayor ser\u00e1 el n\u00famero de fibras musculares activadas... mayor ser\u00e1 el factor \"Oh, mierda\".<\/strong><\/p>\n<\/div>\n

C\u00f3mo determinar el factor \"Oh, mierda\".<\/strong><\/h2>\n

5 niveles de ejercicio eficaz<\/strong><\/h3>\n

Nivel I<\/strong><\/h4>\n

\"Girly Mon\" ejercicios ... \"bostezo\"<\/strong><\/p>\n

Se trata de ejercicios que son todo espect\u00e1culo con muy poco recorrido. Se trata de ejercicios de una sola articulaci\u00f3n realizados con pesas o m\u00e1quinas. No son malos, pero como reclutan la menor cantidad de m\u00fasculo, est\u00e1n al final de la lista. Estos ejercicios son fant\u00e1sticos cuando se necesita trabajar zonas espec\u00edficas y pueden desempe\u00f1ar un papel fundamental cuando se emplean principios de entrenamiento avanzados como las series descendentes, las superseries y el entrenamiento a tempo lento.<\/p>\n

Algunos ejemplos de movimientos de Nivel I incluyen: DB, BB y curls en m\u00e1quina, extensiones de tr\u00edceps, extensiones de rodilla, m\u00e1quinas de curl de piernas, m\u00e1quinas de elevaci\u00f3n de pantorrillas, elevaciones laterales, elevaciones frontales, y muchos otros.<\/p>\n

Si desea obtener los mejores resultados, la base de su programa de entrenamiento debe consistir principalmente en ejercicios de nivel IV y V.<\/p>\n

Nivel II<\/strong><\/h4>\n

\"Ejercicios \"Me pregunto qu\u00e9 debo hacer despu\u00e9s de entrenar<\/strong>....\"oh, caca\"<\/strong><\/p>\n

Estos ejercicios no requieren toda su atenci\u00f3n mientras los realiza, ya que la m\u00e1quina dicta el movimiento por usted. Hay menos activaci\u00f3n muscular y a menudo m\u00e1s tensi\u00f3n en las articulaciones.<\/p>\n

Son movimientos compuestos en m\u00e1quinas..<\/p>\n

Las m\u00e1quinas tienen ciertas ventajas, como la posibilidad de trabajar determinados grupos musculares con mayor precisi\u00f3n. Tienen su lugar, pero no deben ser el pilar del programa.<\/p>\n

Ejemplos:<\/strong> M\u00e1quinas de press y remo Hammer Strength, m\u00e1quinas de sentadillas, etc.<\/p>\n

Nivel III<\/strong><\/h4>\n

\"No necesito ninguna mancha apestosa\" ejercicios ... \"Oh, mierda\"<\/strong><\/p>\n

Movimientos compuestos con cables.<\/p>\n

Las m\u00e1quinas de cable son estupendas porque se mueven con el arco natural de cada cuerpo y mantienen una tensi\u00f3n constante en el m\u00fasculo. Me encantan los equipos fabricados por FREE MOTION.<\/p>\n

Algunos ejemplos de movimientos de nivel III son los remos sentados con cable, las dominadas, los press de pecho con cable y los remos verticales con cable.<\/p>\n

Nivel IV<\/strong><\/h4>\n

\"Podr\u00eda bajar el peso y reventarme\" ejercicios ... \"OH Sh!t\"<\/strong><\/p>\n

Son ejercicios que utilizan m\u00e1s de una articulaci\u00f3n y se realizan con mancuernas (pesas de mano - DB) o barras (BB).<\/p>\n

Como las mancuernas requieren m\u00e1s equilibrio, el reclutamiento muscular es mayor. Por lo tanto, las mancuernas tienen un mayor factor \"Oh, mierda\" que los mismos ejercicios realizados con una barra de pesas.<\/p>\n

Algunos ejemplos de movimientos de nivel IV con mancuernas son el remo con BD, el press de pecho con BD, el press de hombros con BD, el remo vertical con BD y el peso muerto rumano con BD.<\/p>\n

Los movimientos con barra de nivel IV incluyen: Remo con barra, press de banca con barra, press de hombros con barra, remo vertical con barra, peso muerto rumano con barra.<\/p>\n

Nivel V<\/strong><\/h4>\n

\"Podr\u00eda caerme y abrirme la cabeza\" ejercicios... \"OH Sh!t\"<\/strong><\/p>\n

Se trata de ejercicios en los que se utiliza m\u00e1s de una articulaci\u00f3n y que suelen denominarse ejercicios compuestos. Los ejercicios compuestos realizados de forma exigente producen mayores cantidades de testosterona y hormona del crecimiento que los ejercicios de nivel I.<\/p>\n

Ejemplos:<\/strong> Squats, Sumo Squats, Lunges, Split Squats, Step-ups, Dips, Pull-ups, Push-ups, Inverted rows, Hell raisers, Gymnastic Ring movements such as dips, push-ups, pull-ups and inverted rows.<\/p>\n

Una nota sobre el entrenamiento del equilibrio:<\/em><\/strong><\/h3>\n

El entrenamiento con herramientas de equilibrio como balones de estabilidad, tablas de equilibrio y otros equipos inestables es una gran estrategia para emplear como parte del calentamiento IGNITE. Tenga cuidado de no utilizar cantidades excesivas de peso. Desaf\u00edate a ti mismo hasta el punto en que luches por mantener el ejercicio, pero no lo lleves a la fatiga total. El riesgo de lesi\u00f3n superar\u00eda sin duda el beneficio. Cada vez veo m\u00e1s entrenadores personales que llevan a sus clientes a hacer ejercicios de circo. De pie sobre una pierna mientras lanzan un bal\u00f3n medicinal y cantan \"Thriller\" de Michael Jackson. Te dir\u00e1n que les fortalece el tronco. Lo mismo ocurre con los ejercicios de nivel V, que adem\u00e1s crean el entorno hormonal necesario para quemar grasa y aumentar la masa muscular. Si quieres fortalecer el tronco, no hace falta que entrenes como un payaso. Cada movimiento debe estar ligado al objetivo. De lo contrario, es una p\u00e9rdida de tiempo.<\/p>\n

Lecci\u00f3n de fondo: Los distintos ejercicios requieren diferentes grados de activaci\u00f3n muscular.<\/strong><\/p>\n

Aseg\u00farese de que al menos 80% de los ejercicios que realice sean ejercicios de nivel IV o V. Esto crear\u00e1 los mejores resultados en el menor tiempo posible.<\/p>","protected":false},"excerpt":{"rendered":"

Para activar un m\u00fasculo, el cerebro debe generar primero un impulso el\u00e9ctrico llamado excitaci\u00f3n, que se transmite por la m\u00e9dula espinal hasta un nervio. Cuando el impulso el\u00e9ctrico llega al final del nervio, se libera un neurotransmisor llamado acetilcolina que inicia la contracci\u00f3n muscular. Lo importante es que todo empieza en la cabeza.<\/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-60","post","type-post","status-publish","format-standard","hentry","category-physical-training"],"yoast_head":"\nThe Most Effective Exercises Make You Say, Oh Sh!t - 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\/the-most-effective-exercises-make-you-say-oh-sht\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Most Effective Exercises Make You Say, Oh Sh!t - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"In order activate a muscle; the brain must first generate an electrical impulse called an excitation, which is transmitted down the spinal cord and out a nerve. 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