{"id":50088,"date":"2024-11-15T19:30:33","date_gmt":"2024-11-15T18:30:33","guid":{"rendered":"https:\/\/gndnutrition.es\/inicio\/?p=50088"},"modified":"2024-11-15T19:30:36","modified_gmt":"2024-11-15T18:30:36","slug":"rutina-4-dias-borja-bohigues-18-11-24","status":"publish","type":"post","link":"https:\/\/gndnutrition.es\/inicio\/rutina-4-dias-borja-bohigues-18-11-24","title":{"rendered":"Rutina 4 d\u00edas Borja Bohigues 18.11.24"},"content":{"rendered":"

DIA 1 – PECHO<\/strong> (tr\u00edceps final de entreno)<\/p>

<\/p>

Contractora o cruce de poleas<\/p>

Press inclinado en maquina nueva<\/p>

Press sentado o tumbado en maquina<\/p>

Contractora o cruce de poleas (la que no hayas hecho como primer ejercicio)<\/p>

Aperturas en maquina (banco inclinado)<\/p>

<\/p>

Push ups (fase exc\u00e9ntrica y conc\u00e9ntrica muy controlada) (al fallo)<\/p>

Extensi\u00f3n tr\u00edceps desde polea alta con cuerda o barra<\/p>

Fondos tr\u00edceps en barras paralelas o en banco (Intentar llegar a 15 reps)<\/p>

<\/p>

<\/p>

DIA 2 – ESPALDA<\/strong> (b\u00edceps final de entreno)<\/p>

dominadas <\/strong>(Realizar 2 series de 5-10 para calentar<\/strong>)<\/p>

<\/p>

jal\u00f3n dorsal agarre prono abierto con agarre ergonomico<\/p>

remo en T agarre neutro para dorsal<\/p>

jal\u00f3n al pecho agarre supino en maquina nueva de jalon<\/p>

remo bajo en maquina nueva (sentado)<\/p>

<\/p>

curl concentrado desde polea baja con cuerdas o con barra<\/p>

curl martillo en maquina sentado<\/p>

Scott con barra<\/p>

<\/p>

<\/p>

DIA 3 – PIERNA<\/strong><\/p>

<\/p>

prensa horizontal (una semana pies centrados y la otra, pies arriba) trabajaremos una semana cu\u00e1driceps y otra femorales<\/p>

hack (una semana pies centrados y la otra, puntas del pie mas abiertas) trabajaremos una semana cu\u00e1driceps y otra aductores y gl\u00fateo<\/p>

sentadilla b\u00falgara (alternar tronco erguida una semana y la otra, tronco inclinado) trabajaremos una semana cu\u00e1driceps y otra gl\u00fateos<\/p>

femoral tumbado o sentado (alternar 1 semana cada uno) <\/p>

extensi\u00f3n de piernas en maquina (cu\u00e1driceps)<\/p>

abductores y aductores en ss<\/p>

gemelos en hack o prensa horizontal 2-3 x 25 reps<\/p>

<\/p>

<\/p>

DIA 4 – HOMBRO<\/strong><\/p>

<\/p>

Press militar en maquina<\/p>

elevaciones laterales de pie en maquina<\/p>

Pajaro sentado con mancuernas<\/p>

posteriores en maquina contractora<\/p>

barra al ment\u00f3n en multipower<\/p>

<\/p>

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

Todos los ejercicios de color rojo ser\u00e1n a 3 o 4 series (depende del tiempo disponible) en repeticiones comprendidas entre 9 y 12.<\/p>

Todos los ejercicios de color verde ser\u00e1n a 2 o 3 series (depende del tiempo disponible) en repeticiones comprendidas entre 12 y 15<\/p>

<\/p>

CARDIO:<\/strong><\/p>

SE HAR\u00c1 CARDIO DE 30 MINUTOS POST ENTRENO EN BICI O CINTA O ELIPTICA O CORRER EN EXTERIOR (Aconsejable, todo depender\u00e1 de tu tiempo disponible)<\/p>

<\/p>

ABDOMEN:<\/strong><\/p>

-SE TRABAJAR\u00c1 TAMBI\u00c9N EN RANGOS DE REPETICIONES ALTAS PARA BUSCAR LA HIPERTROFIA<\/p>

-SE ENTRENAR\u00c1 2 VECES POR SEMANA, SIEMPRE EN DIAS ALTERNOS<\/p>

-LAS SERIES DEPENDER\u00c1N DEL TIEMPO DISPONIBLE DE CADA ENTRENAMIENTO<\/p>

-SE REALIZAR\u00c1 SIEMPRE COMO \u00daLTIMO EJERCICIO DE LA RUTINA<\/p>

-N\u00daMERO DE SERIES -> 3<\/p>

-N\u00daMERO DE REPETICIONES -> 18-25<\/p>

-TIEMPOS DE DESCANSOS -> 35-45 SEGUNDOS<\/p>

<\/p>

EJERCICIOS: (ELEGIR 2 O 3 EN FUNCI\u00d3N DEL TIEMPO DISPONIBLE)<\/strong><\/p>

1-CRUNCH ABDOMINAL EN SUELO, BANCO O POLEA (CON O SIN LASTRE)<\/p>

2-ELEVACIONES DE PIERNAS EN SUELO O BANCO<\/p>

3-ENCOGIMIENTOS LATERALES O GIROS RUSOS EN SUELO O BANCO (CON O SIN LASTRE)<\/p>

4-BICICLETA BUSCANDO CODO Y RODILLA DE LADOS APUESTOS (RITMO LENTO Y CONTRAYENDO EL ABDOMEN EN TODO MOMENTO)<\/p>

5-TOCAR PUNTA DE PIES CON LAS MANOS ARRIBA, ELEVANDO A LA VEZ TREN SUPERIOR Y TREN INFERIOR<\/p>

6-RUEDA ABDOMINAL<\/p>

7-PLANCHA ISOMETRICA FRONTAL<\/p>

8-PLANCHA ISOMETRICA LATERAL<\/p>","protected":false},"excerpt":{"rendered":"

DIA 1 – PECHO (tr\u00edceps final de entreno) Contractora o cruce de poleas Press inclinado en maquina nueva Press sentado o tumbado en maquina Contractora o cruce de poleas (la que no hayas hecho como primer ejercicio) Aperturas en maquina (banco inclinado) Push ups (fase exc\u00e9ntrica y conc\u00e9ntrica muy controlada) (al fallo) Extensi\u00f3n tr\u00edceps desde […]<\/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":"off","_et_pb_old_content":"","_et_gb_content_width":"","_joinchat":[],"footnotes":""},"categories":[658],"tags":[],"class_list":["post-50088","post","type-post","status-publish","format-standard","hentry","category-borja-bohigues"],"yoast_head":"\nRutina 4 d\u00edas Borja Bohigues 18.11.24 - 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-4-dias-borja-bohigues-18-11-24\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Rutina 4 d\u00edas Borja Bohigues 18.11.24 - 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