{"id":11754,"date":"2020-09-19T10:59:00","date_gmt":"2020-09-19T10:59:00","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=11754"},"modified":"2020-09-20T13:40:37","modified_gmt":"2020-09-20T13:40:37","slug":"rutina-de-culturismo-para-mayores-de-40-anos-pdf-incluido","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2020\/09\/19\/rutina-de-culturismo-para-mayores-de-40-anos-pdf-incluido\/","title":{"rendered":"Rutina de culturismo para mayores de 40 a\u00f1os (PDF incluido)"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Si eres un joven atleta sin lesiones ni problemas biomec\u00e1nicos, entonces te dir\u00eda que, con un entrenador, uses levantamientos de peso muerto, sentadillas, press de banca pesado y press militar como base para tu culturismo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Esto crear\u00e1 una gran base de fuerza y masa muscular.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sin embargo, si, como yo, tienes una serie de lesiones, especialmente en las caderas y la espalda baja (que posiblemente fueron causadas en primer lugar por una mala forma de hacer sentadillas y peso muerto), entonces probablemente querr\u00e1s dejar de lado estos ejercicios o mantenerlos livianos con una forma perfecta.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">De todos modos, con esa explicaci\u00f3n fuera del camino para aquellos que mueren por sentadillas y ejercicios de fuerza, aqu\u00ed hay un programa que prepar\u00e9 para mi amigo\u2026<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Utilice un rodillo de espuma antes y despu\u00e9s de cada sesi\u00f3n.<\/li><li>Personalmente he descubierto que las mancuernas ejercen menos presi\u00f3n sobre mis hombros y codos que las barras, pero este podr\u00eda no ser el caso de todos.<\/li><li>Calienta con algo de cardio, m\u00e1s 2 series de calentamiento.<\/li><li>Repeticiones: si la repetici\u00f3n tiene un rango de, por ejemplo, 8-12, entonces, con una t\u00e9cnica y forma perfectas, intenta alcanzar el fallo muscular entre 8 y 12 repeticiones. Para empezar, puedes intentar alcanzar el fallo muscular en la \u00faltima serie.<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">D\u00eda 1<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><strong>Ejercicio<\/strong><\/td><td><strong>Conjuntos<\/strong><\/td><td><strong>Representantes<\/strong><\/td><td><strong>Notas<\/strong><\/td><\/tr><tr><td>10-20 minutos de cardio<\/td><td><\/td><td><\/td><td>Comienzo lento, <br>El objetivo es empezar a sudar<\/td><\/tr><tr><td>Press de banca con mancuernas<\/td><td>3<\/td><td>8-12<\/td><td><\/td><\/tr><tr><td>Prensa de piernas<\/td><td>3<\/td><td>12-15<\/td><td><\/td><\/tr><tr><td>Press de empuje con mancuernas<\/td><td>2<\/td><td>8<\/td><td>Busque explosividad <br>\u2013 Tambi\u00e9n es bueno con bandas<\/td><\/tr><tr><td>Sentadilla y press con mancuernas<\/td><td>2<\/td><td>8<\/td><td>Busque explosividad<br> \u2013 Tambi\u00e9n es bueno con bandas<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">D\u00eda 3<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><tbody><tr><td><strong>Ejercicio<\/strong><\/td><td><strong>Conjuntos<\/strong><\/td><td><strong>Representantes<\/strong><\/td><td><strong>Notas<\/strong><\/td><\/tr><tr><td>10-20 minutos de cardio<\/td><td><\/td><td><\/td><td><\/td><\/tr><tr><td>Jal\u00f3n lateral hacia abajo*<\/td><td>3<\/td><td>8-12<\/td><td><\/td><\/tr><tr><td>Remo con 1 brazo y mancuernas<\/td><td>2<\/td><td>12-15<\/td><td>Mantener el centro fuerte<\/td><\/tr><tr><td>Flexiones de b\u00edceps con mancuernas**<\/td><td>2<\/td><td>20<\/td><td>10 repeticiones con cada brazo<\/td><\/tr><tr><td>Elevaciones de piernas colgado<\/td><td>2<\/td><td>m\u00e1ximo<\/td><td>Haz primero levantamientos de rodillas<\/td><\/tr><tr><td>Abdominales<\/td><td>2<\/td><td>m\u00e1ximo<\/td><td><\/td><\/tr><tr><td><\/td><td><\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">D\u00eda 5<\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Ejercicio<\/td><td>Conjuntos<\/td><td>Representantes<\/td><td>Notas<\/td><\/tr><tr><td>10-20 minutos de cardio<\/td><td><\/td><td><\/td><td><\/td><\/tr><tr><td>Press de hombros<\/td><td>2<\/td><td>8-12<\/td><td><\/td><\/tr><tr><td>Remo con m\u00e1quina\/barra<\/td><td>2<\/td><td>8-12<\/td><td><\/td><\/tr><tr><td>Extensiones de tr\u00edceps<\/td><td>3<\/td><td>10-15<\/td><td><\/td><\/tr><tr><td>Flexiones de b\u00edceps<\/td><td>3<\/td><td>10-15<\/td><td><\/td><\/tr><tr><td>Elevaciones dorsales <\/td><td>2<\/td><td>10-15<\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Despu\u00e9s de 6 semanas, cambia el orden de los ejercicios y a\u00f1ade un par de nuevos tambi\u00e9n.<\/p>\n\n\n\n<p class=\"has-white-color has-blue-background-color has-text-color has-background wp-block-paragraph\">Para obtener un programa periodizado completo desde principiante hasta experto, descargue mi <a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophytrainingprogram-3.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">pdf aqu\u00ed<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Descargue aqu\u00ed una rutina de culturismo en formato PDF, desde principiante hasta avanzado. <a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophytrainingprogram-3.pdf\">https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophytrainingprogram-3.pdf<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>If you are a young wipper-snapper, with no injuries or biomechnical issues, then I would say, with a coach, use deadlifts, squats and heavy bench press and millitary press as a base for your bodybuilding. This will build a great foundation of strength and muscle mass. However, if like me, you have a range of [&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":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_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":[1],"tags":[],"class_list":["post-11754","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Bodybuilding Routine for Over 40s (.pdf included) - 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\/09\/19\/rutina-de-culturismo-para-mayores-de-40-anos-pdf-incluido\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bodybuilding Routine for Over 40s (.pdf included) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"If you are a young wipper-snapper, with no injuries or biomechnical issues, then I would say, with a coach, use deadlifts, squats and heavy bench press and millitary press as a base for your bodybuilding. 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Hay algunas investigaciones (estudio aqu\u00ed) que sugieren que 1 serie por grupo muscular es tan efectiva para ganar fuerza como 3 series. Aseg\u00farate de calentar bien: \u00a1suda! Realiza cada serie con la t\u00e9cnica perfecta; falla entre 6 y 12 repeticiones.","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\/2020\/05\/hindupressups.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":8315,"url":"https:\/\/blackbeltwhitehat.com\/es\/2017\/10\/25\/infografia-de-acondicionamiento-de-fuerza-para-mma\/","url_meta":{"origin":11754,"position":1},"title":"Infograf\u00eda de fuerza y acondicionamiento de MMA","author":"Dave","date":"octubre 25, 2017","format":false,"excerpt":"Todav\u00eda en desarrollo... consulta nuestro programa de fuerza y acondicionamiento para MMA y el PDF aqu\u00ed. Tambi\u00e9n recomiendo hacer mucho trabajo con una sola pierna, como sentadillas b\u00falgaras, pliometr\u00eda con una sola pierna (ten cuidado con las lesiones al hacer pliometr\u00eda) y sentadillas con una sola pierna, adem\u00e1s de las sentadillas tradicionales y\/o...","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"mma infographic","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":15499,"url":"https:\/\/blackbeltwhitehat.com\/es\/2024\/10\/21\/plan-de-entrenamiento-en-casa-de-6-semanas-pdf-2024\/","url_meta":{"origin":11754,"position":2},"title":"6 Week Home Workout Plan .pdf [2025]","author":"Dave","date":"octubre 21, 2024","format":false,"excerpt":"Entrenamiento en casa durante 6 semanas. Ideal para personas con un nivel de condici\u00f3n f\u00edsica moderado, pero si eres principiante, reduce las series a la mitad. Haz ejercicio bajo tu propia responsabilidad: consulta a tu m\u00e9dico antes de comenzar un nuevo programa de ejercicios. Equipo: pesa rusa, banda de resistencia. Incluye\u2026","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":9515,"url":"https:\/\/blackbeltwhitehat.com\/es\/2018\/10\/07\/entrenamiento-de-conor-mcgregor\/","url_meta":{"origin":11754,"position":3},"title":"Entrenamiento de Conor McGregor (Consigue una ventaja competitiva)","author":"Dave","date":"octubre 7, 2018","format":false,"excerpt":"\u00a0 Lo ames o lo odies, Conor McGregor es un gran luchador y su f\u00edsico est\u00e1 a la altura de su capacidad atl\u00e9tica. Sin embargo, no todo el mundo quiere ser luchador de MMA; requiere mucho trabajo duro, dedicaci\u00f3n y dolor, y tu cuerpo no te lo agradecer\u00e1 por todas las lesiones que inevitablemente sufrir\u00e1s\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\/2018\/10\/conorlegs.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":12640,"url":"https:\/\/blackbeltwhitehat.com\/es\/2022\/01\/18\/peso-muerto-con-banda-de-resistencia-como-hacer-peso-muerto-con-una-banda\/","url_meta":{"origin":11754,"position":4},"title":"Peso muerto con banda de resistencia: c\u00f3mo hacer peso muerto con una banda","author":"Dave","date":"enero 18, 2022","format":false,"excerpt":"El peso muerto es un ejercicio compuesto clave para desarrollar fuerza en los gl\u00fateos, la zona lumbar, las piernas y, en cierta medida, la parte superior de la espalda y los trapecios. Las bandas de resistencia son excelentes para principiantes por su facilidad de uso, pero tambi\u00e9n son una herramienta avanzada para desarrollar potencia y fuerza de bloqueo. Peso muerto\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\/2022\/01\/resistancebanddeadlift.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":8478,"url":"https:\/\/blackbeltwhitehat.com\/es\/2017\/11\/06\/entrenamiento-gsp\/","url_meta":{"origin":11754,"position":5},"title":"Entrenamiento GSP","author":"Dave","date":"noviembre 6, 2017","format":false,"excerpt":"GSP: un tipo encantador, un gran luchador y un potencial modelo de ropa interior. GSP gan\u00f3 bastante masa muscular para su pelea con Michael Bisping; aqu\u00ed te mostramos c\u00f3mo puedes hacer lo mismo. Para ganar masa muscular necesitas calor\u00edas. 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