{"id":13169,"date":"2022-04-17T10:17:00","date_gmt":"2022-04-17T10:17:00","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=13169"},"modified":"2022-04-17T08:43:57","modified_gmt":"2022-04-17T08:43:57","slug":"ejercicios-de-hombros-para-boxeadores","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2022\/04\/17\/ejercicios-de-hombros-para-boxeadores\/","title":{"rendered":"Ejercicios de hombros para boxeadores"},"content":{"rendered":"<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube 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\/o3E7IExIVeU?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<p class=\"wp-block-paragraph\">El trabajo con bolsa pesada debe ser la forma principal de fortalecer tus hombros como boxeador.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aqu\u00ed est\u00e1n mis consejos <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Evite las prensas sentadas pesadas<\/li><li>Utilice bandas y balones medicinales<\/li><li>Entrena movimientos, no m\u00fasculos<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Golpe isom\u00e9trico: retenci\u00f3n de 30 segundos y pulsos de 1 segundo<\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube 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\/xWc8b3p6kHA?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\">Propulsores de banda de resistencia <\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube 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\/SKIjqYrCLN8?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\">Prensa de banda central<\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube 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\/o3E7IExIVeU?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<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Personalmente, me gusta hacer puentes de hombros y prensas de puente de hombros, ya que siento que estiran mi centro y los flexores de la cadera de manera efectiva, al mismo tiempo que fortalecen mis tr\u00edceps y deltoides. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"801\" height=\"602\" data-attachment-id=\"7416\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2017\/08\/04\/el-poder-de-golpe-de-conor-mcgregor\/conormcgregorpunching\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?fit=801%2C602&amp;ssl=1\" data-orig-size=\"801,602\" data-comments-opened=\"1\" data-image-title=\"ConorMcgregorPunching\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Conor Should try Beta Alanine &amp;amp; Baking Soda for increased endurance&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?fit=801%2C602&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?resize=801%2C602&#038;ssl=1\" alt=\"Uppercut de Conor McGregor\" class=\"wp-image-7416\" \/><\/a><figcaption>Conor deber\u00eda probar beta-alanina y bicarbonato de sodio para aumentar la resistencia.<\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube 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\/U-cBuYnVJBI?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>","protected":false},"excerpt":{"rendered":"<p>Heavy Bag work should be the main way that you build up your shoulders as a boxer. Here are my tips Avoid heavy seated presses Use bands and medicine balls Train movements not muscles Isometric punch -30 sec hold, and 1 sec pulses Resistance Band Thrusters Core Band Press I personally like to do shoulder [&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-13169","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Shoulder Exercises for Boxers - 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\/2022\/04\/17\/ejercicios-de-hombros-para-boxeadores\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Shoulder Exercises for Boxers - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Heavy Bag work should be the main way that you build up your shoulders as a boxer. Here are my tips Avoid heavy seated presses Use bands and medicine balls Train movements not muscles Isometric punch -30 sec hold, and 1 sec pulses Resistance Band Thrusters Core Band Press I personally like to do shoulder [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/es\/2022\/04\/17\/ejercicios-de-hombros-para-boxeadores\/\" \/>\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=\"2022-04-17T10:17:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?w=801\" \/>\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=\"1 minuto\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Ejercicios de hombros para boxeadores - 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\/2022\/04\/17\/ejercicios-de-hombros-para-boxeadores\/","og_locale":"es_ES","og_type":"article","og_title":"Shoulder Exercises for Boxers - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Heavy Bag work should be the main way that you build up your shoulders as a boxer. Here are my tips Avoid heavy seated presses Use bands and medicine balls Train movements not muscles Isometric punch -30 sec hold, and 1 sec pulses Resistance Band Thrusters Core Band Press I personally like to do shoulder [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/es\/2022\/04\/17\/ejercicios-de-hombros-para-boxeadores\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2022-04-17T10:17:00+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?w=801","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tiempo de lectura":"1 minuto"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2022\/04\/17\/shoulder-exercises-for-boxers\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/04\/17\/shoulder-exercises-for-boxers\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Shoulder Exercises for Boxers","datePublished":"2022-04-17T10:17:00+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/04\/17\/shoulder-exercises-for-boxers\/"},"wordCount":118,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/04\/17\/shoulder-exercises-for-boxers\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?w=801","articleSection":["Uncategorized"],"inLanguage":"es","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2022\/04\/17\/shoulder-exercises-for-boxers\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2022\/04\/17\/shoulder-exercises-for-boxers\/","url":"https:\/\/blackbeltwhitehat.com\/2022\/04\/17\/shoulder-exercises-for-boxers\/","name":"Ejercicios de hombros para boxeadores - 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[2025]","author":"Dave","date":"noviembre 29, 2025","format":false,"excerpt":"Culturismo y boxeo: Una gu\u00eda pr\u00e1ctica para entrenar ambos. Puedes entrenar culturismo y boxeo al mismo tiempo, y si lo haces bien, ganar\u00e1s fuerza, velocidad y la capacidad de mantener el ritmo cuando este aumente. Estos dos deportes exigen a tu cuerpo en direcciones diferentes\u2026","rel":"","context":"En \u00abboxing\u00bb","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/boxeo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/11\/image-9.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/11\/image-9.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/11\/image-9.png?resize=525%2C300&ssl=1 1.5x"},"classes":[]},{"id":11241,"url":"https:\/\/blackbeltwhitehat.com\/es\/2019\/11\/25\/como-vencer-a-un-boxeador-mas-alto\/","url_meta":{"origin":13169,"position":1},"title":"C\u00f3mo vencer a un boxeador m\u00e1s alto (una gu\u00eda visual con GIF animados)","author":"Dave","date":"noviembre 25, 2019","format":false,"excerpt":"Actualizado el 24 de agosto de 2020. Consejos sobre c\u00f3mo boxear contra un oponente m\u00e1s alto. Para una gu\u00eda espec\u00edfica de MMA sobre c\u00f3mo pelear contra un oponente m\u00e1s alto, consulte nuestro otro art\u00edculo. 1. \u00a1Esquiva el jab del boxeador m\u00e1s alto! 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A diferencia de las pesas, que ofrecen resistencia gravitacional en un plano vertical descendente, las bandas proporcionan resistencia el\u00e1stica, que aumenta a medida que se estiran, lo que permite obtener la curva de fuerza o potencia ideal.","rel":"","context":"En \u00abboxing\u00bb","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/boxeo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/12\/punching_with_weights_is_still_stupid_pull_dont_push_resist.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":7523,"url":"https:\/\/blackbeltwhitehat.com\/es\/2017\/08\/09\/por-que-los-culturistas-no-pueden-golpear\/","url_meta":{"origin":13169,"position":3},"title":"Por qu\u00e9 los culturistas no pueden golpear: aumenta tu potencia de golpe","author":"Dave","date":"agosto 9, 2017","format":false,"excerpt":"Lo s\u00e9, lo s\u00e9, los fan\u00e1ticos de las MMA siempre est\u00e1n compartiendo cosas en las redes sociales sobre &quot;Levanta pesas pero no sabe pelear&quot;, etc. As\u00ed que ya cansa, disculpas... pero levant\u00e9 pesas e intent\u00e9 ser un culturista (muy malo) a\u00f1os antes de dedicarme a las MMA, as\u00ed que he tenido toda la &quot;mala t\u00e9cnica&quot; que...","rel":"","context":"En \u00abMMA\u00bb","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/artes-marciales-mixtas\/"},"img":{"alt_text":"Overhand Right","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2014\/06\/overhandright.gif?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":13343,"url":"https:\/\/blackbeltwhitehat.com\/es\/2022\/06\/20\/ejercicios-de-boxeo\/","url_meta":{"origin":13169,"position":4},"title":"Boxing Drills for Beginners .pdf  [2025]","author":"Dave","date":"junio 20, 2022","format":false,"excerpt":"Recuerda calentar antes de comenzar a entrenar intensamente. Un buen calentamiento podr\u00eda consistir en 10 minutos de cardio a ritmo constante, boxeo de sombra durante 2 asaltos de 3 minutos, seguido de una serie de ejercicios con el propio peso corporal, como sentadillas y flexiones. Ejercicios con manoplas de boxeo: Manoplas o guantes de boxeo\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/ezgif-5-263752ef17.gif?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/ezgif-5-263752ef17.gif?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/ezgif-5-263752ef17.gif?resize=525%2C300&ssl=1 1.5x"},"classes":[]},{"id":10888,"url":"https:\/\/blackbeltwhitehat.com\/es\/2019\/08\/23\/puentes-de-cuello-para-mma\/","url_meta":{"origin":13169,"position":5},"title":"Puentes de cuello para MMA","author":"Dave","date":"agosto 23, 2019","format":false,"excerpt":"\u00a1Tu columna vertebral es muy valiosa e importante! No te arriesgues a lesionarla con puentes cervicales. Los puentes cervicales son utilizados tradicionalmente por luchadores y boxeadores para fortalecer el cuello. Un cuello fuerte puede ayudar a reducir el riesgo de conmoci\u00f3n cerebral y tambi\u00e9n el riesgo de lesiones cervicales.","rel":"","context":"En \u00abbjj\u00bb","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/jiu-jitsu-brasileno\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/mixed-martial-arts-2034447_640.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/mixed-martial-arts-2034447_640.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/mixed-martial-arts-2034447_640.jpg?resize=525%2C300&ssl=1 1.5x"},"classes":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/13169","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/comments?post=13169"}],"version-history":[{"count":9,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/13169\/revisions"}],"predecessor-version":[{"id":13181,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/13169\/revisions\/13181"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/media?parent=13169"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/categories?post=13169"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/tags?post=13169"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}