{"id":3076,"date":"2015-07-29T12:22:41","date_gmt":"2015-07-29T12:22:41","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=3076"},"modified":"2015-07-29T19:21:30","modified_gmt":"2015-07-29T19:21:30","slug":"demasiados-pesos-poco-trabajo-de-velocidad","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2015\/07\/29\/demasiados-pesos-poco-trabajo-de-velocidad\/","title":{"rendered":"Demasiados pesos, poco trabajo de velocidad"},"content":{"rendered":"<p><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\/VZSv4HlyfIo?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=78&#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><\/p>\n<p>Algunos problemas que he tenido al hacer pesas y luego intentar pasar a las artes marciales.<\/p>\n<p>Esta es una cr\u00edtica a m\u00ed mismo y a nadie m\u00e1s.<\/p>\n<p><strong>1. M\u00fasculos tensos<\/strong><br \/>\nNo conozco la ciencia exacta que sustenta esto, pero supongo que cuanto m\u00e1s grandes son los m\u00fasculos, menos espacio tienen para moverse alrededor de la vaina muscular y de la propia articulaci\u00f3n. No estoy seguro, pero toda esa contracci\u00f3n y el m\u00ednimo alargamiento de los m\u00fasculos parece causar mucha rigidez muscular.<br \/>\nNo solo hace que todos tus m\u00fasculos se pongan r\u00edgidos y tensos, haciendo casi imposible lanzar un pu\u00f1etazo, una patada o escapar de una llave de brazo, sino que tambi\u00e9n debilita tu postura, ya que normalmente se desalinea debido a un pecho demasiado desarrollado y poco estirado.<br \/>\nEl rodillo de espuma y el yoga son imprescindibles si practicas ejercicios de culturismo. No solo para la fuerza funcional, sino tambi\u00e9n para alargar la vida en el deporte\/actividad del levantamiento de pesas. Tambi\u00e9n he notado que la rigidez muscular afecta mi resistencia. Por ejemplo, al subir cuestas, mis piernas, que est\u00e1n gordas, apenas se mueven despu\u00e9s de una o dos horas; est\u00e1n literalmente llenas de sangre y no pueden doblarse.<\/p>\n<p><strong>2. M\u00fasculos lentos<br \/>\n<\/strong>El impacto en esto depender\u00e1 mucho de la gen\u00e9tica. He visto a un fisicoculturista de 100 kilos golpear las almohadillas como un ninja drogado, pero claramente tiene muy buena gen\u00e9tica de contracci\u00f3n r\u00e1pida y experiencia en boxeo. En general, si levantas lentamente, tus m\u00fasculos se volver\u00e1n buenos en eso. As\u00ed que si quieres ser explosivo, algo esencial en las MMA, necesitar\u00e1s levantar explosivamente. Ya sea que esto signifique a\u00f1adir algunos ejercicios pliom\u00e9tricos, levantamientos ol\u00edmpicos o simplemente hacer algunas series con menos peso y mayor velocidad, depende de ti, pero necesitas un entrenamiento y levantamiento explosivos si buscas estar en forma y ser fuerte para pr\u00e1cticamente cualquier deporte, incluyendo las MMA.<\/p>\n<p><strong>3. El cuerpo no funciona como una unidad<\/strong><br \/>\nSi haces peso muerto y sentadillas, esto podr\u00eda no ser as\u00ed. Sin embargo, si dominas las flexiones de b\u00edceps y las extensiones de tr\u00edceps, y no haces muchos ejercicios de pie ni usando todo el cuerpo a la vez, tu cuerpo se acostumbrar\u00e1 a usar los m\u00fasculos de forma aislada. Para evitarlo, a\u00f1ade algunos movimientos de cuerpo completo, aunque solo sea durante el calentamiento (por ejemplo, levantamientos turcos, peso muerto a una pierna con peso ligero) o, idealmente, a\u00f1ade algunos movimientos compuestos importantes como cargadas y press a tu entrenamiento.<\/p>\n<p><strong>4. Extensi\u00f3n completa de los brazos<\/strong><br \/>\nEstoy entrenando en mi habitaci\u00f3n, ahora mismo, y esto se escribe entre series. Hice un poco de boxeo de sombra para calentar, me grab\u00e9 y fue terrible. No logro extender completamente los brazos al golpear. Supongo que es por a\u00f1os de levantar pesas y que me hayan dicho que nunca los extienda del todo. Quiz\u00e1s me he pasado un poco, no lo s\u00e9, pero ahora me siento incapaz de bloquear el codo, o casi, con cualquier movimiento. Otra cosa a tener en cuenta si entrenas en el gimnasio para ganar masa muscular, pero tambi\u00e9n para estar funcionalmente fuerte y en forma.<\/p>\n<p><strong>5. Sin fuerza, para movimientos \u2018reales\u2019<br \/>\n<\/strong>Un ejemplo r\u00e1pido: el press de banca en un banco es genial, pero al hacer un movimiento de pecho en un deporte, generalmente se realiza contra una superficie inestable o sin ninguna, y se necesita rotar las caderas y extenderse durante el movimiento. En el press de banca con barra, la espalda est\u00e1 plana, se usan ambos brazos a la vez y no se requiere estabilidad del core.<br \/>\nUn ejercicio adicional mejor, o bueno, que he encontrado para este movimiento en particular es el press con pesa rusa a un brazo sobre una pelota de estabilidad. Exti\u00e9ndete completamente durante el movimiento, de modo que al levantar la pesa con el brazo derecho, el lado derecho de la espalda gire y separe la pelota, y alcances la mayor altura posible.<br \/>\nEl press de banca es solo un ejemplo de muchos movimientos de levantamiento de pesas que te hacen lucir r\u00edgido y torpe al intentar grappling, etc. Cabe destacar que la fuerza de agarre es posiblemente la fuerza m\u00e1s funcional que existe. Realiza al menos una serie de ejercicios de espalda con peso, sin correas de levantamiento de pesas; de lo contrario, tus m\u00fasculos de la espalda y los b\u00edceps ser\u00e1n in\u00fatiles al grappling. La fuerza del cuello tambi\u00e9n es fundamental para el grappling, algo que los ejercicios de culturismo no trabajan directamente.<\/p>\n<p>Incluso con todo esto en cuenta, todav\u00eda se ve mejor ser enorme, y es menos probable que atraigas chicas con tu fuerza funcional; me imagino.<\/p>\n<p><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/05\/daniel_cormier_food.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2946\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2015\/05\/22\/predicciones-de-ufc-187\/comida-de-daniel_cormier\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/05\/daniel_cormier_food.jpg?fit=852%2C469&amp;ssl=1\" data-orig-size=\"852,469\" data-comments-opened=\"1\" data-image-title=\"Free pdf sports nutrition mma\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Sports Nutrition mma&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/05\/daniel_cormier_food.jpg?fit=852%2C469&amp;ssl=1\" class=\"alignnone size-medium wp-image-2946\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/05\/daniel_cormier_food.jpg?resize=300%2C165&#038;ssl=1\" alt=\"Comida divertida de Daniel Cormier\" width=\"300\" height=\"165\" \/><\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Some issues I&#8217;ve had from doing weights, and then attempting to move onto martial arts. This is a criticism of myself, and nobody else. 1. Tight Muscles I don&#8217;t know the exact science around this, but I&#8217;m guessing, the bigger your muscles are, the less room they have to move around the muscle sheath 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":"Too much Weights, Not Enough Speed Work","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":[5189,12504],"tags":[56231,34941026,56232,15908],"class_list":["post-3076","post","type-post","status-publish","format-standard","hentry","category-fitness","category-mma","tag-conditioning","tag-mma-2","tag-strength","tag-weightlifting"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Too much Weights, Not Enough Speed Work - 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\/2015\/07\/29\/demasiados-pesos-poco-trabajo-de-velocidad\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Too much Weights, Not Enough Speed Work - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Some issues I&#8217;ve had from doing weights, and then attempting to move onto martial arts. This is a criticism of myself, and nobody else. 1. 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This is a criticism of myself, and nobody else. 1. Tight Muscles I don&#8217;t know the exact science around this, but I&#8217;m guessing, the bigger your muscles are, the less room they have to move around the muscle sheath and [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/es\/2015\/07\/29\/demasiados-pesos-poco-trabajo-de-velocidad\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2015-07-29T12:22:41+00:00","article_modified_time":"2015-07-29T19:21:30+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/05\/daniel_cormier_food.jpg?w=300","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tiempo de lectura":"4 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2015\/07\/29\/too-much-weights-not-enough-speed-work\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2015\/07\/29\/too-much-weights-not-enough-speed-work\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Too much Weights, Not Enough Speed Work","datePublished":"2015-07-29T12:22:41+00:00","dateModified":"2015-07-29T19:21:30+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2015\/07\/29\/too-much-weights-not-enough-speed-work\/"},"wordCount":815,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2015\/07\/29\/too-much-weights-not-enough-speed-work\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/05\/daniel_cormier_food.jpg?w=300","keywords":["conditioning","mma","strength","weightlifting"],"articleSection":["Fitness","MMA"],"inLanguage":"es","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2015\/07\/29\/too-much-weights-not-enough-speed-work\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2015\/07\/29\/too-much-weights-not-enough-speed-work\/","url":"https:\/\/blackbeltwhitehat.com\/2015\/07\/29\/too-much-weights-not-enough-speed-work\/","name":"Demasiadas pesas, poco trabajo de velocidad - 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El dispositivo para estirar el psoas que Joe Rogan menciona en uno de sus episodios de JRE es el Pso-Rite. https:\/\/www.youtube.com\/watch?v=Ll54jJTUdKU Alguien tambi\u00e9n ha dise\u00f1ado una versi\u00f3n casera para ahorrar dinero. Puedes ver el dise\u00f1o aqu\u00ed. Parece que Pso-Rite a\u00fan no est\u00e1 disponible en el Reino Unido.","rel":"","context":"En \u00abMMA\u00bb","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/artes-marciales-mixtas\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/joeroganpsoasdevice.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/joeroganpsoasdevice.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/joeroganpsoasdevice.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/joeroganpsoasdevice.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/joeroganpsoasdevice.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":9476,"url":"https:\/\/blackbeltwhitehat.com\/es\/2018\/09\/29\/pistola-de-masaje-muscular-diy-ideal-para-mma-bjj\/","url_meta":{"origin":3076,"position":1},"title":"Pistola de masaje muscular casera (ideal para MMA y BJJ)","author":"Dave","date":"septiembre 29, 2018","format":false,"excerpt":"https:\/\/www.youtube.com\/watch?v=LuwALFC79W8 Elimine nudos, puntos gatillo, m\u00fasculos molestos en espasmo y arriesgue su vida con una pistola de masaje de percusi\u00f3n casera. Tiempo de preparaci\u00f3n: 20 minutos. Equipo: Adaptador universal para sierra de calar (disponible en Amazon.co.uk aqu\u00ed), lima de metal, pegamento instant\u00e1neo industrial (disponible en Amazon.co.uk aqu\u00ed), pelota de golf o pelota de perro, taladro, sierra de calar el\u00e9ctrica\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\/img.youtube.com\/vi\/LuwALFC79W8\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":13298,"url":"https:\/\/blackbeltwhitehat.com\/es\/2022\/05\/26\/es-peligrosa-la-mma-preguntas-frecuentes-sobre-mma-respondidas\/","url_meta":{"origin":3076,"position":2},"title":"\u00bfEs peligrosa la MMA? (Preguntas frecuentes sobre MMA)","author":"Dave","date":"mayo 26, 2022","format":false,"excerpt":"Art\u00edculo de Drew Griffiths (BSc, MSc) Como todos los deportes de contacto, las MMA conllevan un riesgo relativamente alto de lesiones. Es poco probable que compitas en MMA durante un a\u00f1o, por ejemplo, sin sufrir alg\u00fan tipo de lesi\u00f3n durante el entrenamiento o una pelea. Algunas investigaciones sugieren que las MMA\u2026","rel":"","context":"En \u00abbjj\u00bb","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/jiu-jitsu-brasileno\/"},"img":{"alt_text":"SEO and MMA blog founder Drew Griffiths","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2012\/11\/drewmma1.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":10651,"url":"https:\/\/blackbeltwhitehat.com\/es\/2019\/08\/14\/yoga-para-mma\/","url_meta":{"origin":3076,"position":3},"title":"Yoga para MMA","author":"Dave","date":"agosto 14, 2019","format":false,"excerpt":"Las MMA son el mejor deporte del planeta. Nada se compara con la emoci\u00f3n y la belleza de ver o participar en una pelea t\u00e9cnica (hago hincapi\u00e9 en t\u00e9cnica, personalmente no soy fan de las peleas a pu\u00f1etazos). Sin embargo, el grappling s\u00ed que te deja el cuerpo hecho polvo, con todas esas contracciones isom\u00e9tricas, empujando y tirando de tu\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"worlds greatest","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":2780,"url":"https:\/\/blackbeltwhitehat.com\/es\/2015\/03\/27\/estudios-de-entrenamiento-de-fuerza-excentrica\/","url_meta":{"origin":3076,"position":4},"title":"Eccentric Strength Training &#8211; Studies [2023]","author":"Dave","date":"marzo 27, 2015","format":false,"excerpt":"La fase exc\u00e9ntrica de un levantamiento es la fase descendente o de descenso. Por ejemplo, en el press de banca, la fase exc\u00e9ntrica es cuando se baja la barra hasta el pecho. Empujar la barra hacia arriba, alej\u00e1ndola del pecho, se conoce como fase conc\u00e9ntrica.","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"rocky 3","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/12\/croptop1.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":3300,"url":"https:\/\/blackbeltwhitehat.com\/es\/2015\/12\/28\/entrenamiento-funcional-de-pecho\/","url_meta":{"origin":3076,"position":5},"title":"Entrenamiento funcional de pecho \u22c5 2023 (PDF incluido) \u2714","author":"Dave","date":"diciembre 28, 2015","format":false,"excerpt":"Entrenamiento funcional de pecho: \u00a1Desarrolla una potencia explosiva \ud83d\udd25 con este entrenamiento de pecho! Los ejercicios funcionales de pecho son un tanto contradictorios. Para que un ejercicio sea funcional, debe utilizar todo el cuerpo, en lugar de aislar el pecho en posici\u00f3n tumbada o sentada. Para un entrenamiento de pecho de boxeo\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":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/3076","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=3076"}],"version-history":[{"count":3,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/3076\/revisions"}],"predecessor-version":[{"id":3080,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/3076\/revisions\/3080"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/media?parent=3076"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/categories?post=3076"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/tags?post=3076"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}