{"id":50443,"date":"2024-12-08T13:58:04","date_gmt":"2024-12-08T12:58:04","guid":{"rendered":"https:\/\/gndnutrition.es\/inicio\/?p=50443"},"modified":"2024-12-08T13:58:22","modified_gmt":"2024-12-08T12:58:22","slug":"rutina-ricardo-gomez-09-12-24","status":"publish","type":"post","link":"https:\/\/gndnutrition.es\/inicio\/rutina-ricardo-gomez-09-12-24","title":{"rendered":"Rutina 6 d\u00edas Ricardo G\u00f3mez 09.12.24"},"content":{"rendered":"<p><strong><span style=\"text-decoration: underline;\">EMPUJE 1<\/span><\/strong><\/p><p>Elevaciones frontales con barra desde polea baja<\/p><p>Barra al ment\u00f3n, agarre cerrado. En multipower.<\/p><p>Press militar en multipower (asiento ligeramente inclinado)<\/p><p>Press banca plano<\/p><p>Contractora en m\u00e1quina<\/p><p>Extensi\u00f3n triceps a una mano desde polea alta<\/p><p><\/p><p><strong><span style=\"text-decoration: underline;\">TIR\u00d3N 1<\/span><\/strong><\/p><p>Remo desde polea baja con agarre gironda<\/p><p>Remo con barra libre o multipower<\/p><p>Remo Dorian<\/p><p>Jal\u00f3n al pecho con barra agarre prono<\/p><p>Contractora invertida (deltoides posterior)<\/p><p>Curl biceps de pie con barra Z<\/p><p><\/p><p><strong><span style=\"text-decoration: underline;\">PIERNA 1<\/span><\/strong><\/p><p>Sentadilla multipower pies a un palmo de distancia (busco darle todo el estimulo al cuadriceps) (rodilla y pie alineado)<\/p><p>Extensi\u00f3n de cuadriceps en maquina<\/p><p>Jaca pies a un palmo de distancia  (rodilla y pie alineado)<\/p><p>Zancadas cortas con tronco erguido. Trabaja la pierna que tengo delante siempre.<\/p><p>Aducci\u00f3n en maquina<\/p><p>Gemelos en jaca, prensa o m\u00e1quina de gemelos con elevacion de talones<\/p><p><\/p><p><strong><span style=\"text-decoration: underline;\">EMPUJE 2<\/span><\/strong><\/p><p>Aperturas en banco inclinado (si hay m\u00e1quina mejor, sino mancuernas)<\/p><p>Press banca inclinado en multipower<\/p><p>Cruce de poleas<\/p><p>Elevaci\u00f3n lateral con mancuerna unilateral (hombro que no trabaja apoyado en una pared o cuerpo en similar posici\u00f3n diagonal)<\/p><p>Elevaciones laterales sentado buscado el mayor est\u00edmulo posible y disminuyendo la velocidad en subida y en bajada<\/p><p>Copa a 2 manos con mancuernas (sentado en banco, tras nuca)<\/p><p><\/p><p><strong><span style=\"text-decoration: underline;\">TIR\u00d3N 2<\/span><\/strong><\/p><p>Dominadas (con o sin lastre)<\/p><p>Jalon al pecho con barra agarre prono (bajada 3 segundos, contracci\u00f3n isom\u00e9trica 2 segundos, subida 3 segundos)<\/p><p>Remo desde polea baja con agarre supino<\/p><p>Pull over con cuerda o barra<\/p><p>Encogimientos con mancuernas para trapecios<\/p><p>Curl bayesian desde polea baja<\/p><p><\/p><p><strong><span style=\"text-decoration: underline;\">PIERNA 2<\/span><\/strong><\/p><p>Sentadilla sumo con mancuerna subido a steps<\/p><p>Hip Thrust<\/p><p>Patada de rana en multipower (pies mas anchos que hombros y puntas hacia afuera)<\/p><p>Femoral tumbado<\/p><p>Peso muerto rumano con mancuernas<\/p><p>Femoral unilateral de pie a una pierna o femoral sentado<\/p><p><\/p><p><strong><span style=\"text-decoration: underline;\">LA RUTINA CONSISTE EN:<\/span><\/strong><\/p><ul class=\"wp-block-list\"><li><strong><span style=\"text-decoration: underline;\">Empuje<\/span> <\/strong>(Pectorales\/ deltoides frontales y laterales \/ tr\u00edceps)<\/li>\n\n<li><strong><span style=\"text-decoration: underline;\">Tir\u00f3n<\/span> <\/strong>(Espalda\/ b\u00edceps\/ deltoides posteriores\/ trapecios)<\/li>\n\n<li><strong><span style=\"text-decoration: underline;\">Pierna<\/span> <\/strong>(Cu\u00e1driceps\/ femorales\/ gl\u00fateos\/ gemelos\/ abdomen)<\/li><\/ul><p>Esto significa que tendr\u00e1s 3 entrenamientos (Empuje, Tir\u00f3n y Pierna), 2 veces por semana.<\/p><p>Para dar mayor est\u00edmulo a un m\u00fasculo requerimos de&nbsp;<em><strong>iniciar la rutina con el m\u00fasculo que queremos enfatizar<\/strong><\/em>&nbsp;dado que venimos m\u00e1s \u201cfrescos\u201d, es decir, tenemos menos fatiga y m\u00e1s energ\u00eda para darle el mayor trabajo al m\u00fasculo, por lo que este obtendr\u00e1 m\u00e1s est\u00edmulo, ocasionando m\u00e1s y mejores ganancias.<\/p><ul class=\"wp-block-list\"><li>D\u00eda de EMPUJE 1 con enfoque a DELTOIDES FRONTALES<\/li>\n\n<li>D\u00eda de TIR\u00d3N 1 con enfoque EN LA DENSIDAD DE ESPALDA.<\/li>\n\n<li>D\u00eda de PIERNA 1 con enfoque en CU\u00c1DRICEPS<\/li>\n\n<li>D\u00eda de EMPUJE 2 con enfoque a PECTORALES<\/li>\n\n<li>D\u00eda de TIR\u00d3N 2 con enfoque en la AMPLITUD DE ESPALDA<\/li>\n\n<li>D\u00eda de PIERNA 2 con enfoque en GL\u00daTEOS<\/li>\n\n<li>D\u00eda de DESCANSO<\/li><\/ul><p><\/p><p><strong><span style=\"text-decoration: underline;\">SISTEMA DE TRABAJO:<\/span><\/strong><\/p><p>3 series de cada ejercicio<\/p><p>Los primeros 4 ejercicios de cada dia son series comprendidas entre 9 y 12 reps.<\/p><p>Los ejercicios 5 y 6 de cada dia son series comprendidas entre 12 y 15 reps.<\/p><p>El tiempo de descanso no va a ser siempre el mismo ni va a estar pautado, comenzar\u00e1s la siguiente serie cuando consideres que est\u00e1s preparado de nuevo para dar el 100%.<\/p><p><\/p><p><strong><span style=\"text-decoration: underline;\">CARDIO Y ABS:<\/span><\/strong><\/p><p>Cardio post entrenamiento o en ayunas (tiempo total de 30 minutos combinado a tu libre elecci\u00f3n)<\/p><p>Los abdominales se har\u00e1n 2 d\u00edas a la semana. Circuito de plancha frontal isom\u00e9trica, crunch abdominal suelo levantando pies y brazos a la vez y crunch abdominal m\u00e1quina. Un total de 3 minutos por ronda. Intentando completar 3 rondas. Tiempo de descanso, el que consideres oportuno hasta comenzar siguien<\/p>","protected":false},"excerpt":{"rendered":"<p>EMPUJE 1 Elevaciones frontales con barra desde polea baja Barra al ment\u00f3n, agarre cerrado. En multipower. Press militar en multipower (asiento ligeramente inclinado) Press banca plano Contractora en m\u00e1quina Extensi\u00f3n triceps a una mano desde polea alta TIR\u00d3N 1 Remo desde polea baja con agarre gironda Remo con barra libre o multipower Remo Dorian Jal\u00f3n [&hellip;]<\/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":[553],"tags":[],"class_list":["post-50443","post","type-post","status-publish","format-standard","hentry","category-ricardo-gomez"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Rutina 6 d\u00edas Ricardo G\u00f3mez 09.12.24 - 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-ricardo-gomez-09-12-24\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Rutina 6 d\u00edas Ricardo G\u00f3mez 09.12.24 - GND Nutrition\" \/>\n<meta property=\"og:description\" content=\"EMPUJE 1 Elevaciones frontales con barra desde polea baja Barra al ment\u00f3n, agarre cerrado. 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