{"id":13698,"date":"2022-10-21T12:52:36","date_gmt":"2022-10-21T12:52:36","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=13698"},"modified":"2023-10-04T19:40:30","modified_gmt":"2023-10-04T19:40:30","slug":"barra-trampa-hexagonal-guia-completa-2022","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2022\/10\/21\/barra-trampa-hexagonal-guia-completa-2022\/","title":{"rendered":"Hex Bar \/ Trap Bar &#8211; A Complete Guide [2023]"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">De manera bastante confusa, se le conoce por dos nombres:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Barra hexagonal<\/li>\n\n\n\n<li>Barra de trampa<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">La barra hexagonal\/trampa es un elemento controvertido.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ventajas de la barra hexagonal<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ejercicios clave como el peso muerto son m\u00e1s f\u00e1ciles de aprender.<\/li>\n\n\n\n<li>Mejor para principiantes <\/li>\n\n\n\n<li>Menor compresi\u00f3n en los discos de la zona lumbar\/columna vertebral<\/li>\n\n\n\n<li>El peso muerto con barra hexagonal a menudo se parece m\u00e1s a una sentadilla con menos reclutamiento de la espalda baja.<\/li>\n\n\n\n<li>Los principiantes pueden progresar m\u00e1s r\u00e1pido<\/li>\n\n\n\n<li>Los principiantes pueden levantar m\u00e1s peso, lo que los motiva (bueno para fisioterapeutas, etc.)<\/li>\n\n\n\n<li>El agarre neutral es m\u00e1s f\u00e1cil para la mayor\u00eda y pone menos tensi\u00f3n en las mu\u00f1ecas.<\/li>\n\n\n\n<li>Los levantamientos de peso muerto con barra hexagonal son mejores para quienes tienen dolor lumbar<\/li>\n\n\n\n<li>Mayor potencia m\u00e1xima y velocidad (v\u00e9ase el estudio de 2011) <a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2011\/07000\/A_Biomechanical_Analysis_of_Straight_and_Hexagonal.31.aspx\">aqu\u00ed<\/a>)<\/li>\n\n\n\n<li>No golpees tus espinillas contra la barra<\/li>\n\n\n\n<li>Puede desarrollar los cu\u00e1driceps de manera m\u00e1s efectiva que los levantamientos de peso muerto con barra.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Desventajas de la barra hexagonal<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Rango de movimiento m\u00e1s corto<\/li>\n\n\n\n<li>Menos activaci\u00f3n\/uso de los m\u00fasculos del b\u00edceps y de la espalda<\/li>\n\n\n\n<li>Menos compromiso central<\/li>\n\n\n\n<li>Menos funcional: normalmente recoges objetos, etc., que tienes delante.<\/li>\n\n\n\n<li>Menor compromiso de la cadena posterior: menor desarrollo de gl\u00fateos, isquiotibiales y espalda.<\/li>\n\n\n\n<li>\u00c1ngulo de espalda limitado: es m\u00e1s dif\u00edcil entrenar con un \u00e1ngulo de espalda m\u00e1s horizontal<\/li>\n\n\n\n<li>Es dif\u00edcil reproducir exactamente la misma t\u00e9cnica en diferentes d\u00edas de entrenamiento*<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">*m\u00e1s informaci\u00f3n en el v\u00eddeo a continuaci\u00f3n:<\/p>\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\/Z94qTzsa-24?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;start=306&#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\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u00bfCuanto pesan las barras trampa?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A diferencia de las barras ol\u00edmpicas, el peso de las barras fijas var\u00eda seg\u00fan el fabricante. Su peso oscila entre 20 y 30 kg (44 y 66 lb).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u00bfCuanto pesa una barra hexagonal kg?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Las barras trampa generalmente pesan entre 20 kg y 30 kg.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ejercicios con barra hexagonal<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Las barras hexagonales son muy vers\u00e1tiles. A continuaci\u00f3n, se muestran algunos de los ejercicios m\u00e1s populares que puedes realizar con una barra hexagonal o trapecio.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Haga ejercicio bajo su propio riesgo<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Peso muerto con barra hexagonal<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/hexbardeadlift.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"13719\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2022\/10\/21\/barra-trampa-hexagonal-guia-completa-2022\/hexbardeadlift\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/hexbardeadlift.gif?fit=520%2C293&amp;ssl=1\" data-orig-size=\"520,293\" data-comments-opened=\"1\" data-image-title=\"hexbardeadlift\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/hexbardeadlift.gif?fit=520%2C293&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/hexbardeadlift.gif?resize=520%2C293&#038;ssl=1\" alt=\"\" class=\"wp-image-13719\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\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\/TU2xZ7s4jus?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;start=135&#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\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Forma de peso muerto con barra hexagonal<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>P\u00e1rate directamente en el centro de la barra hexagonal\/barra trampa (\u00a1o como quieras llamarla!)<\/li>\n\n\n\n<li>P\u00e1rese con los pies separados a la altura de los hombros.<\/li>\n\n\n\n<li>Mantenga los hombros por encima de las caderas y el cuello y la cabeza en una posici\u00f3n neutra mirando hacia adelante.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sigue mirando hacia adelante y dobla las rodillas.<\/li>\n\n\n\n<li>Agarre las manijas<\/li>\n\n\n\n<li>Tense los hombros, las caderas y, especialmente, el centro del cuerpo con una gran inhalaci\u00f3n de aire.<\/li>\n\n\n\n<li>\u201cQuita el peso de la barra\u201d levantando \u201cparte del peso de la barra\u201d extendiendo las piernas muy ligeramente mientras mantienes la espalda recta y miras hacia adelante.<\/li>\n\n\n\n<li>Mantenga la columna neutra y levante la barra extendiendo las piernas (mantenga los brazos rectos en todo momento).<\/li>\n\n\n\n<li>Extiende las piernas (no bloquees las rodillas por completo ni a gran velocidad) y aprieta los gl\u00fateos en la parte superior del movimiento.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Baja la barra bajo control doblando las piernas y girando las caderas; sigue mirando hacia adelante.<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Peso muerto con barra trampa en posici\u00f3n dividida<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">El peso muerto con postura dividida, que ofrece algunos de los beneficios de carga unilateral del RDL con una sola pierna, es popular entre los atletas.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Coloque un pie delante del otro<\/li>\n\n\n\n<li>Cargue el pie delantero con el peso de su cuerpo par\u00e1ndose sobre la punta del pie con el pie trasero:<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/trapbearsplitstancedeadlift.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"13710\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2022\/10\/21\/barra-trampa-hexagonal-guia-completa-2022\/trapbearsplitstancedeadlift\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/trapbearsplitstancedeadlift.gif?fit=520%2C293&amp;ssl=1\" data-orig-size=\"520,293\" data-comments-opened=\"1\" data-image-title=\"trapbearsplitstancedeadlift\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/trapbearsplitstancedeadlift.gif?fit=520%2C293&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/trapbearsplitstancedeadlift.gif?resize=520%2C293&#038;ssl=1\" alt=\"\" class=\"wp-image-13710\" \/><\/a><\/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\/GDi-DFZ-Aoo?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<h2 class=\"wp-block-heading\">Peso muerto rumano (RPL)<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Similar a un peso muerto est\u00e1ndar, pero las rodillas solo se doblan entre 10 y 15 grados.<\/li>\n\n\n\n<li>Se pone \u00e9nfasis en la fase descendente y exc\u00e9ntrica.<\/li>\n\n\n\n<li>El enfoque se centra en el patr\u00f3n de movimiento de la cadera\/bisagra.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/trapbarrdl.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"13713\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2022\/10\/21\/barra-trampa-hexagonal-guia-completa-2022\/trapbarrdl\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/trapbarrdl.gif?fit=520%2C293&amp;ssl=1\" data-orig-size=\"520,293\" data-comments-opened=\"1\" data-image-title=\"trapbarrdl\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/trapbarrdl.gif?fit=520%2C293&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/trapbarrdl.gif?resize=520%2C293&#038;ssl=1\" alt=\"\" class=\"wp-image-13713\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/drjohnrusin.com\/trap-bar-rdl-save-your-spine\/#:~:text=The%20trap%2Dbar%20RDL%20is%20started%20off%20the%20ground%2C%20with,eccentric%20(muscle%20lengthening)%20contraction.\">Fuente de la imagen<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Peso muerto con barra trampa con banda<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ideal para desarrollar fuerza y potencia de manera ascendente (o si simplemente no tienes suficientes pesas), el levantamiento de peso muerto con barra trampa y bandas es popular entre los atletas.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Envuelva los extremos de la banda alrededor de los collares de la barra en cada extremo.<\/li>\n\n\n\n<li>P\u00e1rese sobre la banda con la mitad de sus pies\/planta de sus pies.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/hexbarbandeddeadlifts.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"13734\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2022\/10\/21\/barra-trampa-hexagonal-guia-completa-2022\/hexbarbandeddeadlifts\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/hexbarbandeddeadlifts.gif?fit=520%2C293&amp;ssl=1\" data-orig-size=\"520,293\" data-comments-opened=\"1\" data-image-title=\"hexbarbandeddeadlifts\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/hexbarbandeddeadlifts.gif?fit=520%2C293&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/hexbarbandeddeadlifts.gif?resize=520%2C293&#038;ssl=1\" alt=\"\" class=\"wp-image-13734\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\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\/9XliRg3O56o?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<h2 class=\"wp-block-heading\">Press de hombros con barra trampa<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">El press de hombros es un excelente ejercicio para desarrollar los hombros y fortalecer el core. Usar una barra trapecial te permite realizar el ejercicio con un agarre neutral (generalmente mejor para las mu\u00f1ecas).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Coloque la barra trampa en un soporte, justo debajo de la altura de los hombros. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u00e1rese debajo de la barra<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aseg\u00farate de sujetar la barra en el centro, ni demasiado atr\u00e1s ni demasiado adelante, o ser\u00e1 dif\u00edcil mantener el equilibrio.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Refuerza el centro del cuerpo y levanta la barra hasta colocarla en posici\u00f3n para realizar presiones.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Intente mantener los codos hacia adentro, en lugar de abrirlos hacia afuera al presionar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tenga cuidado con el equilibrio de la barra: puede inclinarse hacia adelante o hacia atr\u00e1s con mucha facilidad y caerse.<\/p>\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\/su7hxgKaGZk?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<h2 class=\"wp-block-heading\">Saltos con barra trampa<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Los saltos con barra trampa son un excelente ejercicio para desarrollar potencia explosiva y son esencialmente un peso muerto con un salto.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Los saltos con barra trampa son mucho m\u00e1s f\u00e1ciles de aprender que otros levantamientos de estilo ol\u00edmpico, como los cleans y los snatches.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Comience con un peso ligero, haga series de dos o tres para comenzar, concentr\u00e1ndose en la t\u00e9cnica.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Haz el ejercicio con velocidad: no quieres fatigarte ni cansarte, ya que la t\u00e9cnica fallar\u00e1 y estar\u00e1s entrenando resistencia, no potencia.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mantenga el peso por debajo de 50% de su peso muerto con barra hexagonal m\u00e1ximo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Presione con los talones, levante el peso unos cent\u00edmetros y luego salte.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\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\/03pRrE0exUg?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<h2 class=\"wp-block-heading\">Encogimientos de hombros con barra trampa<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">P\u00e1rate en el medio de la barra<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sujete las manijas y levante la barra hasta la posici\u00f3n inicial\/de pie para encogerse de hombros.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mant\u00e9n los brazos rectos y en un movimiento controlado, mueve los hombros hacia arriba tanto como sea posible.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aprieta los trapecios durante un segundo o dos en la parte superior del movimiento, luego b\u00e1jalos hacia abajo bajando los hombros.<\/p>\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\/Ke5OmublmUU?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\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Otras preguntas frecuentes sobre barras hexagonales<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u00bfQu\u00e9 pasa con el peso muerto con barra trampa de 20 repeticiones?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Los culturistas llevan a\u00f1os usando 20 repeticiones de peso muerto y sentadillas para desarrollar m\u00fasculo y exigir al cuerpo (y al SNC) con un movimiento compuesto de altas repeticiones. El peso muerto con barra trapecio de 20 repeticiones se ha convertido en un reto en Reddit. Ideal para mejorar la condici\u00f3n f\u00edsica y la fuerza en general, pero ten cuidado con la t\u00e9cnica y el sobreentrenamiento. Si tu t\u00e9cnica empieza a fallar, podr\u00edas lesionarte la espalda.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u00bfQu\u00e9 es una barra hexagonal de media pulgada?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Las barras semihexagonales son barras trapecio\/hexagonales abiertas. Con ellas tambi\u00e9n puedes realizar ejercicios como zancadas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u00bfQu\u00e9 m\u00fasculos trabajan los levantamientos de peso muerto con barra hexagonal?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00bfQu\u00e9 m\u00fasculos no trabajan los levantamientos de peso muerto con barra hexagonal?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Los m\u00fasculos principales que se utilizan al realizar un peso muerto con barra hexagonal incluyen:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Trampas<\/li>\n\n\n\n<li>Dorsales<\/li>\n\n\n\n<li>erectores espinales<\/li>\n\n\n\n<li>Gl\u00fateos<\/li>\n\n\n\n<li>Isquiotibiales<\/li>\n\n\n\n<li>Cu\u00e1driceps<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>M\u00e1s informaci\u00f3n<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/drjohnrusin.com\/blog\/\" rel=\"nofollow\">https:\/\/drjohnrusin.com\/blog\/<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.youtube.com\/c\/AlanThrall\" rel=\"nofollow\">https:\/\/www.youtube.com\/c\/AlanThrall<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Rather confusingly, known by two names: The erm, hex\/trap bar is a controversial bit of kit. Pros of the Hex Bar Cons of the Hex Bar *more info in the video below: How much do trap bars weigh? Unlike Olympic barbells, trap bars vary in weight according to the manufacturer. Trap bars weigh between20kg and [&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_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":[29971,5189,12504],"tags":[784152946,36326],"class_list":["post-13698","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-fitness","category-mma","tag-fitness","tag-weight-training"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Hex Bar \/ Trap Bar - A Complete Guide [2023] - 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\/10\/21\/barra-trampa-hexagonal-guia-completa-2022\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hex Bar \/ Trap Bar - A Complete Guide [2023] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Rather confusingly, known by two names: The erm, hex\/trap bar is a controversial bit of kit. 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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":13562,"url":"https:\/\/blackbeltwhitehat.com\/es\/2022\/09\/22\/programa-de-entrenamiento-con-pesas-para-baloncesto-pdf-2022\/","url_meta":{"origin":13698,"position":1},"title":"Individual Basketball Workouts .pdf [2026]","author":"Dave","date":"septiembre 22, 2022","format":false,"excerpt":"Por Drew Griffiths (BSc, MSc) Gana fuerza, salta m\u00e1s alto y mu\u00e9vete m\u00e1s r\u00e1pido en la cancha de baloncesto con este programa de entrenamiento con pesas. Lo ideal es que tu entrenamiento de fuerza y acondicionamiento est\u00e9 periodizado, con un programa de pretemporada diferente al de temporada, por ejemplo. El programa que se muestra aqu\u00ed es general\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\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":8642,"url":"https:\/\/blackbeltwhitehat.com\/es\/2017\/11\/11\/dominadas-para-principiantes\/","url_meta":{"origin":13698,"position":2},"title":"Dominadas para principiantes","author":"Dave","date":"noviembre 11, 2017","format":false,"excerpt":"Si entrenas en casa, una barra de dominadas es sin duda un elemento esencial. Yo uso la Power Bar 2 de Amazon: https:\/\/www.youtube.com\/watch?v=jNr8gTfVbQU C\u00f3mo hacer tus primeras dominadas. Bajo tu propia responsabilidad, ten cuidado: las dominadas lentas y controladas son esenciales para\u2026","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"chin ups for beginners","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/chin-ups.jpg?fit=960%2C640&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/chin-ups.jpg?fit=960%2C640&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/chin-ups.jpg?fit=960%2C640&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/chin-ups.jpg?fit=960%2C640&ssl=1&resize=700%2C400 2x"},"classes":[]},{"id":4351,"url":"https:\/\/blackbeltwhitehat.com\/es\/2016\/05\/03\/joe-rogan-experimenta-con-steve-maxwell\/","url_meta":{"origin":13698,"position":3},"title":"Experiencia Joe Rogan \u2013 Steve Maxwell","author":"Dave","date":"mayo 3, 2016","format":false,"excerpt":"Steve Maxwell, el padrino de las kettlebells y entrenador de fuerza y acondicionamiento de la vieja escuela (lo que tambi\u00e9n lo convierte en un poco moderno). http:\/\/www.maxwellsc.com https:\/\/youtu.be\/wltxTeZpzkw Informaci\u00f3n interesante de este podcast: Colgarse de una barra con agarre pronado y por encima de la cabeza puede ayudar a prevenir lesiones de hombro. 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