{"id":16256,"date":"2024-10-13T00:50:22","date_gmt":"2024-10-12T23:50:22","guid":{"rendered":"https:\/\/gndnutrition.es\/inicio\/?p=16256"},"modified":"2024-10-13T00:50:24","modified_gmt":"2024-10-12T23:50:24","slug":"rutina-albert-millan-14-10-24","status":"publish","type":"post","link":"https:\/\/gndnutrition.es\/inicio\/rutina-albert-millan-14-10-24","title":{"rendered":"Rutina Albert Mill\u00e1n 14.10.24"},"content":{"rendered":"

DIA I – PIERNA (CUADRICEPS + ADUCTOR + GEMELO)<\/strong><\/p>

Extension de cuadriceps en maquina<\/p>

Jaca pies centrados<\/p>

Prensa horizontal pies centrados<\/p>

Sentadilla Bulgara con mancuerna sobre rodillo<\/p>

<\/p>

Aductor en maquina sentado<\/p>

<\/p>

Gemelo en jaca, prensa o prensa horizontal<\/p>

<\/p>

DIA II – TIRON<\/strong><\/p>

Jalon al pecho con agarre ergonomico<\/p>

Remo bajo sentado en maquina<\/p>

Jalon agarre gironda maquina nueva<\/p>

Remo placas sentado<\/p>

<\/p>

Elevaciones laterales en maquina de pie<\/p>

Face pull con cuerda<\/p>

Curl biceps mancuerna + curl martillo cuerda desde polea baja<\/p>

<\/p>

DIA III – EMPUJE<\/strong><\/p>

Contractora<\/p>

Press plano en maquina<\/p>

Press inclinado en maquina nueva<\/p>

<\/p>

Press militar en maquina nueva con agarre neutro<\/p>

<\/p>

Extension triceps con cuerda polea alta<\/p>

Press Frances con barra Z en banco ligeramente inclinado<\/p>

<\/p>

DIA IV – PIERNA 2 (FEMORAL + GLUTEO + GEMELO)<\/strong><\/p>

Femoral tumbado<\/p>

Femoral sentado o femoral unilateral de pie en mauqina<\/p>

Peos muerto rumano en belt squat<\/p>

Hip Thrust para femoral<\/p>

<\/p>

Hip Thrust para gluteos<\/p>

Hiper extension en banco romano<\/p>

Abduccion en maquina<\/p>

<\/p>

Gemelo-S\u00f3leo sentado en maquina<\/p>

<\/p>

CARDIO<\/span><\/strong>: 30-40 MINUTOS DIARIOS DESPUES DE ENTRENAR EN LA CINTA O AL AIRE LIBRE (ANDANDO CON INCLINACION +10 O CORRIENDO)<\/p>

ABDOMEN<\/span><\/strong>: Elegir 2 o 3 ejercicios a 2 o 3 series de 18 a 25 repeticiones con descansos menores de 1 minutos entre series y menores de 2 minutos entre ejercicios (2 dias semanales)<\/p>

<\/p>

SISTEMA DE ENTRENAMIENTO:<\/span><\/strong><\/p>

Todos los ejercicios ser\u00e1n a 2 o 3 series, en funcion del tiempo disponible.<\/p>

El numero de repeticiones entre 9 y 12.<\/p>

Los descansos entre 90-120 segundos siempre.<\/p>","protected":false},"excerpt":{"rendered":"

DIA I – PIERNA (CUADRICEPS + ADUCTOR + GEMELO) Extension de cuadriceps en maquina Jaca pies centrados Prensa horizontal pies centrados Sentadilla Bulgara con mancuerna sobre rodillo Aductor en maquina sentado Gemelo en jaca, prensa o prensa horizontal DIA II – TIRON Jalon al pecho con agarre ergonomico Remo bajo sentado en maquina Jalon agarre […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_joinchat":[],"footnotes":""},"categories":[541],"tags":[],"class_list":["post-16256","post","type-post","status-publish","format-standard","hentry","category-albert-millan"],"yoast_head":"\nRutina Albert Mill\u00e1n 14.10.24 - GND Nutrition<\/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:\/\/gndnutrition.es\/inicio\/rutina-albert-millan-14-10-24\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Rutina Albert Mill\u00e1n 14.10.24 - 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