{"id":11595,"date":"2020-05-22T20:18:40","date_gmt":"2020-05-22T20:18:40","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=11595"},"modified":"2020-05-26T12:58:36","modified_gmt":"2020-05-26T12:58:36","slug":"entrenamiento-de-pecho-en-casa-sin-equipo-10-minutos-pdf","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2020\/05\/22\/entrenamiento-de-pecho-en-casa-sin-equipo-10-minutos-pdf\/","title":{"rendered":"Rutina de pecho en casa (sin equipo) - 10 minutos (.pdf)"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Entrenar el pecho en casa es bastante f\u00e1cil. Los principiantes pueden hacer flexiones de rodillas, 2 o 3 series de repeticiones m\u00e1ximas; los de nivel intermedio, 3 series de flexiones normales. Para hacerlo a\u00fan m\u00e1s dif\u00edcil, puedes hacer flexiones con los pies elevados sobre un sof\u00e1 o sill\u00f3n. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para un entrenamiento avanzado de pecho en casa sin equipo, las flexiones hind\u00faes son fant\u00e1sticas, as\u00ed como los ejercicios pliom\u00e9tricos de pecho como las flexiones con palmada. Para los tr\u00edceps, las flexiones de perro boca abajo son fant\u00e1sticas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hice un video r\u00e1pido sobre c\u00f3mo entrenar en casa sin equipo. \u00a1A veces solo necesitas 5 minutos para mantener cierta fuerza y condici\u00f3n f\u00edsica!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Un r\u00e1pido <strong>descargo de responsabilidad<\/strong> Algunos de estos ejercicios de pecho ejercen mucha presi\u00f3n sobre los codos y los hombros, y la hiperextensi\u00f3n de la espalda puede agravar o incluso causar problemas de disco, as\u00ed que ejerc\u00edtate bajo tu propio riesgo. Dicho esto, este entrenamiento es muy bueno para la fuerza y la flexibilidad. Recomiendo encarecidamente calentar bien antes de empezar. <\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/tLT4Lq3hdts?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Calentamiento para entrenamiento de pecho <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Lo ideal ser\u00eda sudar un poco. Normalmente salgo a caminar con mi hijo\/beb\u00e9 en brazos, pero hoy no tuve oportunidad, as\u00ed que hice sentadillas con peso corporal y ejercicios de hombros para calentar.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Flexiones de rodillas x 1 serie<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Flexiones \u2013 Forma normal \u2013 mantener los codos hacia adentro x 2 series de 10-20 repeticiones<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Ejercicios\/series de trabajo<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Flexiones hind\u00faes x 2 series de 8-12 repeticiones<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" data-attachment-id=\"11597\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/hindupressups\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/hindupressups.gif?fit=480%2C270&amp;ssl=1\" data-orig-size=\"480,270\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"hindupressups\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/hindupressups.gif?fit=480%2C270&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/hindupressups.gif?resize=480%2C270&#038;ssl=1\" alt=\"flexiones hind\u00faes\" class=\"wp-image-11597\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Press de tr\u00edceps perro boca abajo x 2 series de repeticiones m\u00e1ximas<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" data-attachment-id=\"11598\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/tricepexercisenoequipment\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/tricepexercisenoequipment.gif?fit=480%2C270&amp;ssl=1\" data-orig-size=\"480,270\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"tricepexercisenoequipment\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/tricepexercisenoequipment.gif?fit=480%2C270&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/tricepexercisenoequipment.gif?resize=480%2C270&#038;ssl=1\" alt=\"Ejercicio de tr\u00edceps sin equipo\" class=\"wp-image-11598\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Flexiones pliom\u00e9tricas con aplausos x 2 series de 6 repeticiones<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Postura del puente x 1 serie de m\u00e1xima retenci\u00f3n<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/V3GosbAGuyM?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n\n\n<p class=\"wp-block-paragraph\">Aqu\u00ed est\u00e1, en una bonita mesa.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Entrenamiento de pecho<\/strong>&nbsp;<\/td><\/tr><tr><td>Ejercicio&nbsp;<\/td><td>Conjuntos&nbsp;<\/td><td>Representantes&nbsp;<\/td><\/tr><tr><td>Flexiones de rodillas&nbsp;<\/td><td>2&nbsp;<\/td><td>10&nbsp;<\/td><\/tr><tr><td>Flexiones&nbsp;<\/td><td>2&nbsp;<\/td><td>15&nbsp;<\/td><\/tr><tr><td>Flexiones hind\u00faes&nbsp;<\/td><td>2&nbsp;<\/td><td>8-12&nbsp;<\/td><\/tr><tr><td>Prensas de perro boca abajo&nbsp;<\/td><td>2&nbsp;<\/td><td>8-12&nbsp;<\/td><\/tr><tr><td>Flexiones pliom\u00e9tricas con palmadas&nbsp;<\/td><td>2&nbsp;<\/td><td>6&nbsp;<\/td><\/tr><tr><td>Postura del puente&nbsp;<\/td><td>1&nbsp;<\/td><td>Mantener el tiempo m\u00e1ximo&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Descargar como <strong><em>pdf<\/em><\/strong> aqu\u00ed:<\/p>\n\n\n\n<div class=\"wp-block-file\"><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/home_chest_workout.pdf\">entrenamiento de pecho en casa<\/a><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/home_chest_workout.pdf\" class=\"wp-block-file__button\" download>Descargar<\/a><\/div>","protected":false},"excerpt":{"rendered":"<p>Training your chest at home is pretty easy to do. Beginners can do press ups from their knees, 2 or 3 sets of maximum repetitions, intermediate level would involve 3 sets of normal press ups. To make thing even harder you can do press ups with your feet elevated on a sofa or couch. To [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[29971,5189,12504],"tags":[19701474,784152946,2633997],"class_list":["post-11595","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-fitness","category-mma","tag-bodyweight-fitness","tag-fitness","tag-home-workout"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Home Chest Workout - No Equipment -10 Minutes (.pdf) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/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:\/\/blackbeltwhitehat.com\/es\/2020\/05\/22\/entrenamiento-de-pecho-en-casa-sin-equipo-10-minutos-pdf\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Home Chest Workout - No Equipment -10 Minutes (.pdf) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Training your chest at home is pretty easy to do. Beginners can do press ups from their knees, 2 or 3 sets of maximum repetitions, intermediate level would involve 3 sets of normal press ups. To make thing even harder you can do press ups with your feet elevated on a sofa or couch. To [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/es\/2020\/05\/22\/entrenamiento-de-pecho-en-casa-sin-equipo-10-minutos-pdf\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-05-22T20:18:40+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-05-26T12:58:36+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/hindupressups.gif?w=480\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Rutina de pecho en casa - Sin equipo - 10 minutos (.pdf) - Blog de fitness y MMA - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/es\/2020\/05\/22\/entrenamiento-de-pecho-en-casa-sin-equipo-10-minutos-pdf\/","og_locale":"es_ES","og_type":"article","og_title":"Home Chest Workout - No Equipment -10 Minutes (.pdf) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Training your chest at home is pretty easy to do. Beginners can do press ups from their knees, 2 or 3 sets of maximum repetitions, intermediate level would involve 3 sets of normal press ups. To make thing even harder you can do press ups with your feet elevated on a sofa or couch. To [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/es\/2020\/05\/22\/entrenamiento-de-pecho-en-casa-sin-equipo-10-minutos-pdf\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2020-05-22T20:18:40+00:00","article_modified_time":"2020-05-26T12:58:36+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/hindupressups.gif?w=480","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tiempo de lectura":"2 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2020\/05\/22\/home-chest-workout-no-equipment-10-minutes-pdf\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2020\/05\/22\/home-chest-workout-no-equipment-10-minutes-pdf\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Home Chest Workout &#8211; 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.pdf included [Updated Sept. 2023]","author":"Dave","date":"septiembre 6, 2019","format":false,"excerpt":"Boxing \ud83e\udd4a is a very demanding sport. There are lots of aspects of fitness that go into conditioning for boxing - one crucial thing I want everyone to know however - is that chest-strength, does not equate to punching power! https:\/\/youtu.be\/wxJldzXoXMw Very little power if generated specifically from the chest.\u2026","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":3300,"url":"https:\/\/blackbeltwhitehat.com\/es\/2015\/12\/28\/entrenamiento-funcional-de-pecho\/","url_meta":{"origin":11595,"position":1},"title":"Entrenamiento funcional de pecho \u22c5 2023 (PDF incluido) \u2714","author":"Dave","date":"diciembre 28, 2015","format":false,"excerpt":"Functional Chest Workout - Build Explosive \ud83d\udd25 Power with This Chest Workout! Functional chest exercises, are a bit of a contradiction. In order to make an exercise functional, it should utilise the entire body, instead of isolating the chest, in a lying or seated position. For a Boxing Chest Workout,\u2026","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"BOSU Plyometric Press ups","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/bosupressups.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":13985,"url":"https:\/\/blackbeltwhitehat.com\/es\/2023\/03\/22\/ejercicios-de-pecho-con-banda-de-resistencia-pdf-2024\/","url_meta":{"origin":11595,"position":2},"title":"Beginners&#8217; Resistance Band Chest Exercises (pdf) [2025]","author":"Dave","date":"marzo 22, 2023","format":false,"excerpt":"Please give Fit Gent a follow on YouTube here and James Grage here Below is his great video, outlining how to perform chest exercises with a resistance band https:\/\/www.youtube.com\/watch?v=UydUK8KLqt8 Band Cross Body Upper Chest Fly Resistance Band Chest Press Resistance Band Upper Chest Press Resistance Band Press Up Alternating Resistance\u2026","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/decline-band-press.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":14053,"url":"https:\/\/blackbeltwhitehat.com\/es\/2023\/03\/31\/ejercicios-de-pecho-con-banda-de-resistencia-pdf-2023\/","url_meta":{"origin":11595,"position":3},"title":"Joe Rogan Resistance Band Chest Exercises .pdf [2024]","author":"Dave","date":"marzo 31, 2023","format":false,"excerpt":"In this Article: Importance of Resistance Band For Chest Exercises Exercise Plan For Resistance Band Chest Exercises Resistance Band Push-Ups Standing Crossover Chest Fly Resistance Band Tricep Resistance Band Row Staggered Stance Resistance Band Incline Press Resistance Band Pallof Press Standing Incline Chest Press Alternating Punches Half-Kneeling Low Crossover Banded\u2026","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/03\/floorpress.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":12785,"url":"https:\/\/blackbeltwhitehat.com\/es\/2022\/02\/06\/equipo-de-gimnasio-en-casa-barato-que-vale-la-pena\/","url_meta":{"origin":11595,"position":4},"title":"Equipo de gimnasio barato para casa (\u00bfvale la pena?)","author":"Dave","date":"febrero 6, 2022","format":false,"excerpt":"Moat of the cheap home gym equipment is, well, sh!te. multigyms for example, tend to be complete tat unless they cost a few grand. The best cheap home equipment for bodybuilding and fitness would have to be: long looped Resistance bandsDoorframe pull up barKettltebells The great thing with pull up\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/T2Ay7WiTUzI\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":9026,"url":"https:\/\/blackbeltwhitehat.com\/es\/2018\/04\/23\/objetivos-de-entrenamiento-para-el-verano-de-2018\/","url_meta":{"origin":11595,"position":5},"title":"Objetivos de entrenamiento para el verano de 2018","author":"Dave","date":"abril 23, 2018","format":false,"excerpt":"I basically want to become an enlightened, humble MMA meathead. 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