Sábado, 04 Julio 2015 12:11

No Gym, ¡no hay problema! Entrenamiento funcional con TRX

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¿Qué es el entrenamiento TRX?

El entrenamiento TRX es un sistema de entrenamiento basado en la suspensión, donde aprovechando el peso de nuestro propio cuerpo conseguimos ejercitar de manera completa la musculatura corporal.

El TRX está compuesto por una cinta de nylon de alta resistencia, regulable en altura, que dispone de un punto de anclaje por un extremo y empuñaduras y soportes para pies por el otro. Un equipo ligero, que te permitirá llevar tu entrenamiento contigo a cualquier parte ó ejercitarte  en tu propia casa.

Esta actividad física o método de entrenamiento es conocido  como entrenamiento funcional, nos permite mejorar la fuerza, agilidad, estabilidad, tonificación potencia, movilidad, velocidad, equilibrio, resistencia, quemar grasa, rehabilitación, etc..  y está orientado a mejorar la calidad de vida de todos los que lo practican.

Esta metodología, a diferencia de las máquinas de pesas con las que trabajamos grupos musculares aislados, facilita rangos de movimiento tridimensionales similares a los movimientos cotidianos (frontal, sagital y transversal).

Encontramos múltiples utensilios: pelotas medicinales, tablas de equilibrio, mancuernas, kettlebells (pesas rusas), pelotas de entrenamiento, elásticos, Bosu, sacos de arena y el TRX como buque insignia del entrenamiento en suspensión TRX del que hablaremos hoy.

¿Qué necesito para empezar a entrenar en suspensión?

Ya no es necesario disponer de multitud de máquinas para nuestro entrenamiento pues con sólo el Trx y un sitio para anclarlo es suficiente para trabajar nuestro cuerpo en suspensión contra la gravedad.

TRX es una marca pionera en entrenamientos de suspension y quizás sea una de las mejores, pero también la mas cara, hay múltiples marcas que fabrican este método de entrenamiento y son muy asequibles, y de buena tinta sabemos que son igual de útiles, los precios son con mucha diferencia mas baratos. El nuestro nos costó (60 euros) y después de tres años sigue funcionando como el primer día. Ahora cada cual que decida lo que “puede o quiere” comprar.

¿A quién va dirigida la práctica de esta actividad?

A pesar de su origen militar, el TRX puede ser practicado por cualquier persona  con ganas de hacer deporte y ponerse en forma. No requiere de un estado de forma físico previo al poder ajustar el nivel de dificultad y exigencia según el movimiento que realicemos y el ángulo de trabajo que le demos con nuestro cuerpo.

Además, es una opción muy recomendada para personas con poco tiempo al poder practicarse desde casa, gracias a sus distintos sistemas de anclaje, que permiten una sujeción a casi cualquier punto.

Y cada vez son mas gimnasios los que incorporan estos métodos de entrenamientos en sus clases colectivas.

Beneficios del entrenamiento trx

El entrenamiento en suspensión, aporta muchos beneficios al cuerpo concentrados en un mismo ejercicio. Como ya hemos comentado con la practica de esta actividad empezaremos a trabajar nuestro cuerpo y conseguiremos tonificar y mejorar nuestra flexibilidad y estabilidad, pero además, también ganaremos fuerza explosiva y muscular.
Uno de los grupos musculares que más se trabajan es la zona media del cuerpo, al basarse en ejercicios funcionales, la zona abdominal es una parte muy utilizada en nuestros movimientos naturales del cuerpo y por ello una de las más utilizadas en nuestra práctica.

Ahora que ya sabes que es el TRX y lo útil que puede llegar a ser para ayudarte a mantenerte en forma, aprende a utilizarlo con esta tabla de ejercicios que te mostramos a continuación. 

TIJERA                              SENTADILLA A UNA PIENA (PISTOL)

 

FLEXIÓN DE PIERNAS TIPO BICICLETA               FLEXIÓN DE PIERNAS


INICIO DE VELOCISTA              FLEXIÓN DE BRAZOS (BICEPS)

 

 EXTENSIÓN DE CODO (TRICEPS)            ROTACIÓN DEL TORSO

PLANCHA LATERAL CON TORSIÓN        ENCOGIMIENTO ABDOMINAL

 

PRESS DE PECHO CON UNA PIERNA               REMO DE ESPALDA ELEVADA  

                

ENCOGIMIENTOS ABDOMINALES OBLICUOS                                       EXTENSIÓN DE ESPALDA CON LOS                                                              

                                                                               

BRAZOS HACIA ARRIBA    

           


Visto 8989 veces Modificado por última vez en Domingo, 14 Febrero 2016 12:50

14 comentarios

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    You have to know about the properties of each
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    each other. Proviron is a steroid that has some specific uses,
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    The dosage usually varies primarily based on particular person objectives, tolerance, and expertise
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    Clenbuterol is actually a stimulant that works in a very similar style to sure chopping steroids, making it nice for fat loss and cutting cycles.
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    Cholesterol ranges will turn out to be very excessive (LDL) when taking winstrol, inflicting a noticeable rise in blood strain.
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    This can cause some stress on the liver, nonetheless, this effect
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    This testosterone-suppressing effect nevertheless is likely to be mild,
    with endogenous testosterone levels normally recovering in a matter of weeks or a couple of months.


    Relaxation is an equally important issue,
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    Ensuring you get ample sleep and integrating rest days into your workout calendar
    can significantly assist muscle restoration, growth,
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    This is because it doesn’t actually contribute to the
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    In truth, a "V-shaped" physique with a broad higher half is what many bodybuilders
    goal to attain through steroid consumption. Anxiety and melancholy are also possible unwanted effects of Clenbuterol, as a
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    Oral Primobolan (acetate) poses solely mild hepatic results and is taken into account low-risk to the liver, based
    on our testing. Primobolan is amongst the most secure steroids
    males or women can use; nevertheless, it is not free from unwanted effects.

    These are a few of the issues bodybuilders who go
    to our clinic face when acquiring UGL Anavar. We have discovered that valerian root dietary supplements may be efficient for delicate insomnia,
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    Clenbuterol works by stimulating thermogenesis, inflicting an increase in body temperature, and elevating the metabolism.
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    In the midst of their-crowd pulling recognition, it’s necessary to clearly distinguish between these
    two and perceive their impacts in a comparative light. Whether Or Not you’re trying to get into form, or just get out of a funk, The Cost
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    use of the drug.
    Those are removed from the one roles of testosterone, however they’re the first ones that attract bodybuilders and athletes to anabolic steroid use12.
    Slicing periods represent a important section within the fitness regimens of many athletes and bodybuilders.
    The major goal throughout this time is to trim away extra body fat whereas maintaining hard-earned muscle mass.

    Significant increases in energy also can assist in sparing muscle tissue when slicing (on low calories).
    There is proof that ATP when taken in doses of 400mg per
    day, can outcome in increased power and muscle thickness (4).
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    increase the dosage. A widespread limit that customers observe is a
    ceiling of 20mg per day, and exceeding this limit may improve
    the risk of experiencing opposed results. As
    at all times, these suggestions are generalized, and personal discretion suggested to
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    After a cycle of Winstrol, girls might discover higher muscle definition, enhanced vascularity, increased
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    Particular Person outcomes will range based on factors similar to genetics, diet, workout routine, and
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    In circumstances where girls do opt to make use of Winstrol steroid, we suggest a divided consumption of two tablets per day quite than a
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    sustaining more secure hormone levels. Dividing the dose ensures a constant and peak concentration in the bloodstream.
    Subsequently, a dosing regimen of two x 2.5 mg day by day is a
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    They are favoured because of the low androgenic nature of the medication, and for the reality that they are primarily
    consumed orally, for periods of about 6-8 weeks.
    Continuous utilization over a prolonged period with deliver some undesirable health
    and virilisation side effects. You may run these alongside fem test, however you should consult with knowledgeable before pondering
    of taking any form of assistance. Thus, it makes sense that ladies wish to avoid these side-effects, which is why the use of DHT-derivatives are favoured for feminine
    athletes.
    This idea of aesthetic and dissatisfaction can be attributed to many components, particularly with so many individuals on social media flaunting these massive physiques.
    Results proved that bodybuilders had a better risk for body image disturbance and other psychological characteristics that would cause one to use steroids (25).

    As destiny would have it, Singerman was officially sentenced to four.5 years in prison for selling anabolic steroids and other unlawful managed substances marketed as
    dietary supplements.
    Vigilantly monitor progress and remain attentive to any potential antagonistic outcomes that
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    Nonetheless, if any uncomfortable or undesirable opposed outcomes begin to surface, it could be time to rethink the continued cycle.
    In advanced cases, users would possibly choose a daily dosage ranging from 10 to 20 milligrams.

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