De vez en cuando me gusta entrenar con lastre. El entrenamiento de fuerza ofrece numerosos beneficios para la salud y el bienestar general. Nos ayuda a aumentar la masa muscular y mejorar la densidad ósea, lo que es crucial para prevenir la osteoporosis y sobrellevar la sarcopenia, ya saben, esa pérdida muscular asociada al envejecimiento. Además, fortalece nuestras articulaciones. También puede mejorar el bienestar mental, ayudando a reducir el estrés y mejorar la calidad del sueño.
Por lo general solemos entrenar con nuestro propio peso corporal con múltiples progresiones que pueden verse como los niveles de un videojuego, un día haces, flexiones apoyado de rodillas, otro día las haces como las de toda la vida y a medida que pasa el tiempo terminas apoyando en un lastre, con discos. Con un
chaleco, o como me gusta a mí, a falta de recursos, con un compañero apoyado en tu espalda.
El día de ayer mi amigo @Valecillos llevo un cinturón de karate, que nos sirve para lastrar los discos de @Markworkout. Era mi día de empuje así que te dejo mi rutina:
| Ejercicio | Series | Repeticiones | Lastre |
|---|---|---|---|
| Flexiones | 5 | 5 | 60 kg |
| Flexiones | 5 | 20 | Sin lastre |
| Fondos en paralelas | 5 | 15 | 11 kg |
| Fondos en paralelas | 5 | 20 | Sin lastre |
| Curl de bíceps improvisado con cinturón | 4 | 8 | 1 Kilos |
Al finalizar incluí un curl improvisado con el cinturón, ya que mis bíceps dan pena, así que un poco de trabajo en ellos no me viene mal. Espero que les haya gustado mi rutina. Saludos a todos en Actifit, gracias por leer mi reporte.
English Post
Occasionally I like to train with weights. Strength training offers numerous benefits for overall health and wellness. It helps us increase muscle mass and improve bone density, which is crucial for preventing osteoporosis and coping with sarcopenia, you know, that muscle loss associated with aging. In addition, it strengthens our joints. It can also improve mental well-being, helping to reduce stress and improve sleep quality.
We usually train with our own body weight with multiple progressions that can be seen as the levels of a video game, one day you do, push-ups supported on your knees, another day you do them as the whole life and as time passes you end up supporting on a ballast, with discs. With a
vest, or as I like, for lack of resources, with a partner leaning on your back.
Yesterday my friend @Valecillos wore a karate belt, which we use to ballast @Markworkout's discs. It was my pushing day so I'll leave you with my routine:
| Exercise | Sets | Repetitions | Weight |
|---|---|---|---|
| Push-ups | 5 | 5 | 60 kg |
| Push-ups | 5 | 20 | No weight |
| Dips on parallel bars | 5 | 15 | 11 kg |
| Dips on parallel bars | 5 | 20 | No weight |
| Improvised bicep curls with belt | 4 | 8 | 11 kg |
At the end I included an impromptu curl with the belt, since my biceps are a pain, so a little work on them doesn't hurt. I hope you liked my routine. Greetings to everyone at Actifit, thanks for reading my report.
I have very nice hair, but no secret shampoo.
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height165 cm |  | Weight60 kg |  | Body Fat10 % |  |
Waist30 cm |  | Thighs35 cm |  | Chest39 cm |  |
Nunca está de más el lastre, te motiva a ver tu fuerza de manera más externa
Así es bro.
Bro entrenar con lastre siempre es otro nivel. Excelente tu post de hoy. 💪
Gracias por pasarte por aquí bro ❤️
Nunca olvidemos los ejercicios lastrados
Parte fundamental
¡Un duro bro! Ese curl de biceps se ve realmente poderoso.
Es u poco incómodo por el agarre. Pero no quiero verlo como una excusa, hay que trabajar con lo que tenemos al alcance de nuestras manos.
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STOPDivino bro apoyando siempre
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