{"id":3284,"date":"2015-12-04T21:34:05","date_gmt":"2015-12-04T21:34:05","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=3284"},"modified":"2023-05-23T13:43:29","modified_gmt":"2023-05-23T13:43:29","slug":"entrenamiento-funcional-de-espalda-y-biceps","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2015\/12\/04\/entrenamiento-funcional-de-espalda-y-biceps\/","title":{"rendered":"Functional Back and Bicep Workout [2023]"},"content":{"rendered":"<p>Despu\u00e9s de escuchar que a Zoella (perd\u00f3n si lo escrib\u00ed mal) le pagaron un mill\u00f3n de d\u00f3lares o algo as\u00ed para ir a Disney World, pens\u00e9 en comenzar a subir videos nuevamente.<\/p>\n<p>Aqu\u00ed est\u00e1 mi entrenamiento de espalda y b\u00edceps:<\/p>\n<p><strong>Escalada con cuerda: excelente para la fuerza de agarre y el core<\/strong><br \/>\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\/eA7hMSiqGyg?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><\/p>\n<p><strong>Remo con un brazo (serie descendente): tambi\u00e9n es excelente para fortalecer el agarre.<br \/>\n<\/strong>Hago el peso m\u00e1s ligero de forma explosiva; aunque las repeticiones lentas y controladas son mejores para el crecimiento muscular, no quiero m\u00fasculos de acci\u00f3n lenta.<br \/>\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\/QxUnpRlsu8s?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><\/p>\n<p><strong>\u2018Curls con clinch: se supone que replican el clinch tailand\u00e9s. Es una buena pr\u00e1ctica usar los m\u00fasculos de la espalda en lugar de los b\u00edceps para mantener la posici\u00f3n de clinch.<\/strong><br \/>\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\/Z2BKN4JW0LU?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><\/p>\n<p><strong>Flexiones con banda: simulando una guillotina de pie<\/strong><br \/>\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\/LionD6W6YL4?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><\/p>\n<p><strong>Dominadas exc\u00e9ntricas: la fuerza exc\u00e9ntrica es excelente para el agarre y la hipertrofia (ganancia de peso).<\/strong><\/p>\n<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\/RvF1cvXgKbU?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><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Lanzamientos de bal\u00f3n medicinal: ideales para caderas explosivas; necesarios para patadas y puentes, etc.<\/strong><br \/>\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\/d9q0JZI_xLA?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><\/p>\n<p>&nbsp;<\/p>\n<p>Voy a pedirle a Santa una c\u00e1mara HD<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>After hearing that Zoella (sorry if I&#8217;ve spelt that wrong) got paid a million dollars or something to go to Disney World, I thought I&#8217;d start uploading videos again. Here is my back and bicep workout: Rope Climb &#8211; great for grip strength and core One Arm Row &#8211; Drop Set &#8211; also great for [&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":[12504],"tags":[627444,784152950,188921,34941026,943],"class_list":["post-3284","post","type-post","status-publish","format-standard","hentry","category-mma","tag-biceps","tag-bodybuilding","tag-functional","tag-mma-2","tag-training"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Functional Back and Bicep Workout [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\/2015\/12\/04\/entrenamiento-funcional-de-espalda-y-biceps\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Functional Back and Bicep Workout [2023] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"After hearing that Zoella (sorry if I&#8217;ve spelt that wrong) got paid a million dollars or something to go to Disney World, I thought I&#8217;d start uploading videos again. 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Here is my back and bicep workout: Rope Climb &#8211; great for grip strength and core One Arm Row &#8211; Drop Set &#8211; also great for [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/es\/2015\/12\/04\/entrenamiento-funcional-de-espalda-y-biceps\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2015-12-04T21:34:05+00:00","article_modified_time":"2023-05-23T13:43:29+00:00","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\/2015\/12\/04\/functional-back-and-bicep-workout\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2015\/12\/04\/functional-back-and-bicep-workout\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Functional Back and Bicep Workout [2023]","datePublished":"2015-12-04T21:34:05+00:00","dateModified":"2023-05-23T13:43:29+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2015\/12\/04\/functional-back-and-bicep-workout\/"},"wordCount":193,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"keywords":["biceps","Bodybuilding","functional","mma","training"],"articleSection":["MMA"],"inLanguage":"es","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2015\/12\/04\/functional-back-and-bicep-workout\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2015\/12\/04\/functional-back-and-bicep-workout\/","url":"https:\/\/blackbeltwhitehat.com\/2015\/12\/04\/functional-back-and-bicep-workout\/","name":"Functional Back and Bicep Workout [2023] - Fitness &amp; 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Esta es una cr\u00edtica hacia m\u00ed mismo, no hacia nadie m\u00e1s. 1. M\u00fasculos tensos. No conozco la ciencia exacta detr\u00e1s de esto, pero supongo que cuanto m\u00e1s grandes son tus m\u00fasculos, menos espacio tienen para\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"Daniel COrmier funny food","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/05\/daniel_cormier_food.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":13800,"url":"https:\/\/blackbeltwhitehat.com\/es\/2022\/10\/27\/desarrolla-los-musculos-de-tus-brazos-el-mejor-ejercicio-con-pesas-rusas-que-debes-probar\/","url_meta":{"origin":3284,"position":1},"title":"Fortalece los m\u00fasculos de tus brazos: el mejor ejercicio con pesas rusas que debes probar","author":"Dave","date":"octubre 27, 2022","format":false,"excerpt":"Foto de Club16 Trevor Linden Fitness Cuando se trata de desarrollar los m\u00fasculos de los brazos, hay varios entrenamientos que puedes probar para aumentar su tama\u00f1o. Puedes probar el levantamiento de pesas y otros ejercicios, pero cuando tienes acceso limitado a equipos de gimnasio o prefieres entrenar en casa, hay\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\/10\/image.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/image.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/image.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/image.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":9961,"url":"https:\/\/blackbeltwhitehat.com\/es\/2019\/04\/10\/como-tratar-el-dolor-del-codo-de-golfista-en-la-parte-interna-del-codo\/","url_meta":{"origin":3284,"position":2},"title":"Pistola de masaje y codo de golfista (dolor en la parte interior del codo)","author":"Dave","date":"abril 10, 2019","format":false,"excerpt":"El codo de golfista, tambi\u00e9n conocido como epicondilitis medial, es muy com\u00fan entre trabajadores manuales, luchadores y practicantes de MMA. Suele ser causado por el uso excesivo de los m\u00fasculos flexores de la mano, que se contraen al agarrar algo. Este uso excesivo puede provocar inflamaci\u00f3n y tendinitis. Deber\u00edas consultar con un m\u00e9dico\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/04\/wristextensors.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":5319,"url":"https:\/\/blackbeltwhitehat.com\/es\/2016\/07\/08\/entrenamientos-en-casa-con-los-ninos\/","url_meta":{"origin":3284,"position":3},"title":"Entrenamientos en casa con los ni\u00f1os","author":"Dave","date":"julio 8, 2016","format":false,"excerpt":"Descargo de responsabilidad: Haga ejercicio bajo su propio riesgo. Si le apasiona el fitness, el Jiu Jitsu o las MMA, tener hijos suele ser un obst\u00e1culo para su entrenamiento. Sus prioridades deber\u00edan cambiar, de modo que, despu\u00e9s de haber cumplido con todas sus responsabilidades como padre y esposo\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"gif","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/07\/gif.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":9515,"url":"https:\/\/blackbeltwhitehat.com\/es\/2018\/10\/07\/entrenamiento-de-conor-mcgregor\/","url_meta":{"origin":3284,"position":4},"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":8759,"url":"https:\/\/blackbeltwhitehat.com\/es\/2018\/01\/08\/entrenamiento-en-casa-para-papa\/","url_meta":{"origin":3284,"position":5},"title":"Entrenamiento en casa para pap\u00e1","author":"Dave","date":"enero 8, 2018","format":false,"excerpt":"He notado que la gente no escucha a menos que est\u00e9s musculoso\/definitivo, etc., as\u00ed que bueno, me estren\u00e9 sin camiseta con este entrenamiento de 5 minutos: https:\/\/youtu.be\/QogMvXYaDc4 Entrenamiento de espalda, trapecios y b\u00edceps para pap\u00e1. La ubicaci\u00f3n es variable, pero para lograr un efecto, eleg\u00ed la habitaci\u00f3n infantil. Equipo: barra de dominadas para el marco de la puerta (enlace de Amazon)...","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"CBT Book . Feeling Good","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/actionmotivation.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/actionmotivation.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/actionmotivation.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/actionmotivation.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/3284","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=3284"}],"version-history":[{"count":5,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/3284\/revisions"}],"predecessor-version":[{"id":14104,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/3284\/revisions\/14104"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/media?parent=3284"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/categories?post=3284"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/tags?post=3284"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}