{"id":38944,"date":"2021-08-20T13:31:38","date_gmt":"2021-08-20T12:31:38","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=38944"},"modified":"2023-10-21T01:05:06","modified_gmt":"2023-10-21T00:05:06","slug":"los-6-mejores-ejercicios-para-la-espalda","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/es\/os-6-melhores-exercicios-para-costas\/","title":{"rendered":"Los 6 mejores ejercicios para la espalda"},"content":{"rendered":"<h2>Los 6 mejores ejercicios para entrenar la espalda<\/h2>\n<p><iframe style=\"width: 100%; max-width: 660px; overflow: hidden; background: transparent;\" src=\"https:\/\/embed.podcasts.apple.com\/us\/podcast\/os-6-melhores-exerc%C3%ADcios-para-costas\/id1573269829?i=1000528414889\" height=\"175\" frameborder=\"0\" sandbox=\"allow-forms allow-popups allow-same-origin allow-scripts allow-storage-access-by-user-activation allow-top-navigation-by-user-activation\"><\/iframe><\/p>\n\n<p>Si no est\u00e1 satisfecho con los resultados de su entrenamiento de espalda, puede ser una buena idea revisar los ejercicios que est\u00e1 utilizando.<\/p>\n<p>Si acabas de inscribirte en el gimnasio y no sabes lo que est\u00e1s haciendo, un buen comienzo es comenzar con los ejercicios adecuados.<\/p>\n<p>Elegimos cuatro ejercicios con peso libre y dos ejercicios con m\u00e1quina (para los aficionados).<\/p>\n<p>Cada uno tiene una imagen animada que te muestra c\u00f3mo realizar el ejercicio, por lo que no tienes excusa para evitarlos.<\/p>\n<p>Usa-os, e volta a usar, e vais ver o teu grande dorsal a tornar-se mesmo&#8230;grande.<\/p>\n<h2><strong>Los 6 mejores ejercicios para la espalda<\/strong><\/h2>\n<h2><strong>Elevaciones 1#<\/strong><\/h2>\n<p>Es cierto, las antiguas elevaciones est\u00e1n aqu\u00ed.<\/p>\n<p>Por buena raz\u00f3n.<\/p>\n<p>Las dominadas son un excelente ejercicio para trabajar la espalda y deber\u00edan incluirse en todos los entrenamientos para este grupo muscular.<\/p>\n<p>Ya sea que el objetivo sea ganar peso y masa muscular o perder grasa, las dominadas se encuentran entre los mejores ejercicios para la espalda y deben utilizarse independientemente del objetivo.<\/p>\n<p>Si a\u00fan no puedes hacer mucho, puedes pedirle a alguien que te ayude con un poco de apoyo en los pies.<\/p>\n<p>O bien utilizar una m\u00e1quina con soporte, si tienes esa posibilidad.<\/p>\n<p>Si ya lo haces con facilidad, prueba a a\u00f1adir peso a este ejercicio (usando el cintur\u00f3n) o a hacer el movimiento m\u00e1s lentamente.<\/p>\n<p>Tambi\u00e9n puedes alternar el agarre, colocando las manos m\u00e1s juntas o m\u00e1s separadas.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/Eleva\u00e7\u00f5es.gif\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-1578 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/Eleva\u00e7\u00f5es.gif\" alt=\"dominadas los mejores ejercicios para la espalda\" width=\"360\" height=\"202\" \/><\/a><\/p>\n<h2><strong>Peso muerto 2#<\/strong><\/h2>\n<p>Este ejercicio, realizado correctamente cada semana, transformar\u00e1 no s\u00f3lo tu espalda, sino todo tu f\u00edsico.<\/p>\n<p>Tambi\u00e9n te dejar\u00e1 devastado, pero esa es otra historia.<\/p>\n<p>Es uno de los mejores ejercicios para entrenar la espalda (y no s\u00f3lo), y eso es lo que importa.<\/p>\n<p>Tambi\u00e9n es uno de los movimientos m\u00e1s completos que puedes realizar en un gimnasio, y es un ejercicio que te permitir\u00e1 utilizar pesos considerables.<\/p>\n<p>Ten cuidado con tu forma para evitar lesiones y el peso muerto te dar\u00e1 excelentes resultados.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/Peso-Morto-Gif-2.gif\"><img decoding=\"async\" class=\"aligncenter wp-image-178 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/Peso-Morto-Gif-2.gif\" alt=\"demostraci\u00f3n de peso muerto\" width=\"360\" height=\"202\" \/><\/a><\/p>\n<h2><strong>3# Remo con barra<\/strong><\/h2>\n<p>El remo con barra es otro ejercicio excelente para incluir en una <a title=\"Andrei Deiu, el plan de entrenamiento y la dieta\" href=\"https:\/\/ginasiovirtual.com\/andrei-deiu-o-plano-de-treino-e-a-dieta\/\">plan de entrenamiento<\/a> dorsal.<\/p>\n<p>Embora de forma menos significativa que o peso morto, este \u00e9 um exerc\u00edcio onde tamb\u00e9m vais &#8220;carregar&#8221;.<\/p>\n<p>Presta atenci\u00f3n a la posici\u00f3n de tu espalda y no hagas movimientos acrob\u00e1ticos para obtener m\u00e1s repeticiones.<\/p>\n<p>Conc\u00e9ntrese en realizar el ejercicio.<\/p>\n<p>De las diferentes variantes de la remada, \u00e9sta es probablemente la que puede considerarse la mejor.<\/p>\n<p><a href=\"http:\/\/i0.wp.com\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/Remada.gif?resize=360%2C202\" target=\"_blank\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/i0.wp.com\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/Remada.gif?resize=360%2C202\" alt=\"ejercicio de remo con barra hacia atr\u00e1s\" width=\"360\" height=\"202\" \/><\/a><\/p>\n<h2><strong>4# Remo con mancuernas<\/strong><\/h2>\n<p>Muy similar al remo con barra, el remo con mancuernas es otro gran movimiento para trabajar la espalda.<\/p>\n<p>Hazlo con barra, hazlo con mancuerna o alterna semanalmente.<\/p>\n<p>Sobre todo, lo hace.<\/p>\n<p>Si quieres obtener los mejores resultados de tus m\u00fasculos dorsales, necesitar\u00e1s los mejores ejercicios, y eso es lo que son estos dos.<\/p>\n<p>Dos de los mejores ejercicios para los m\u00fasculos de la espalda.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/remada-com-halteres.gif\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-37691 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/remada-com-halteres.gif\" alt=\"remo con mancuernas\" width=\"360\" height=\"202\" \/><\/a><\/p>\n<h2><strong>5# y 6# Jal\u00f3n y remo sentado<\/strong><\/h2>\n<p>Finalmente, para los amantes de las m\u00e1quinas, tambi\u00e9n tenemos aqu\u00ed dos ejercicios que se pueden utilizar en un <a title=\"Brandon Hendrickson, el plan de entrenamiento\" href=\"https:\/\/ginasiovirtual.com\/brandon-hendrickson-o-plano-de-treino\/\">plan de entrenamiento<\/a> al fondo.<\/p>\n<p>El primero se llama Pulldown, o tambi\u00e9n conocido como tir\u00f3n dorsal.<\/p>\n<p>Es una de las m\u00e1quinas m\u00e1s conocidas y, por ello, podr\u00e1s encontrarla f\u00e1cilmente en cualquier gimnasio.<\/p>\n<p>Tambi\u00e9n puedes hacer el tir\u00f3n hacia adelante o hacia atr\u00e1s.<\/p>\n<p>En este caso mostramos la versi\u00f3n frontal, pero si prefieres el tir\u00f3n trasero, \u00fasalo.<\/p>\n<p>Aunque sea un ejercicio de m\u00e1quina, no te dejes enga\u00f1ar.<\/p>\n<p>Merece una lista de los mejores ejercicios para la espalda.<\/p>\n<p>Al fin y al cabo, si prestas atenci\u00f3n, se trata de una simulaci\u00f3n de las elevaciones de las que ya hemos hablado aqu\u00ed.<\/p>\n<p><a href=\"http:\/\/i1.wp.com\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/Puxada-larga-maquina.gif?resize=360%2C202\" target=\"_blank\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/i1.wp.com\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/Puxada-larga-maquina.gif?resize=360%2C202\" alt=\"pulldown lateral o pulldown\" width=\"360\" height=\"202\" \/><\/a><\/p>\n<p>Por \u00faltimo, la fila sentada, tambi\u00e9n conocida como el tren.<\/p>\n<p>Aunque es inferior a ejercicios como el peso muerto o el remo con barra, se puede incorporar f\u00e1cilmente y con \u00e9xito a una buena rutina. <a href=\"https:\/\/ginasiovirtual.com\/ashley-kaltwasser-o-plano-de-treino-completo-2\/\" title=\"Ashley Kaltwasser, el plan de entrenamiento completo\">plan de entrenamiento<\/a> dorsal.<\/p>\n<p>Este ejercicio con agarre corto es una buena manera de terminar de entrenar este grupo muscular.<\/p>\n<p><a href=\"http:\/\/i1.wp.com\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/Comboio.gif?resize=360%2C202\" target=\"_blank\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/i1.wp.com\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/Comboio.gif?resize=360%2C202\" alt=\"los mejores ejercicios de espalda\" width=\"360\" height=\"202\" \/><\/a><\/p>\n<h2><strong>Conclusi\u00f3n<\/strong><\/h2>\n<p>Si no sab\u00edas qu\u00e9 incluir en tu entrenamiento de espalda, aqu\u00ed tienes seis ejercicios excelentes.<\/p>\n<p>Tenga en cuenta que, aunque hay seis ejercicios, no es necesario (ni debe) hacerlos todos a la vez.<\/p>\n<p>Dar preferencia a los ejercicios con pesas libres en lugar de m\u00e1quinas.<\/p>\n<p>Haz los ejercicios m\u00e1s exigentes al principio de tu entrenamiento, como el peso muerto o el remo con barra, ya que es cuando tienes m\u00e1s energ\u00eda y fuerza.<\/p>\n<p>No hace falta decir que sin una buena dieta, los mejores ejercicios de espalda son in\u00fatiles.<\/p>\n<p>Presta mucha atenci\u00f3n a c\u00f3mo realizas estos movimientos para que no termines entrenando con dolor de espalda.<\/p>\n<p>\u00bfA\u00f1adir\u00edas alg\u00fan ejercicio a esta lista?<\/p>\n<p>\u00a1Deja tu opini\u00f3n en los comentarios!<\/p>","protected":false},"excerpt":{"rendered":"<p>Os 6 melhores exerc\u00edcios para o teu treino de costas Se andas insatisfeito com os resultados do teu treino de dorsal, talvez seja boa ideia [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":33940,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Top 6 Exerc\u00edcios para Costas: Maximize o Treino","_seopress_titles_desc":"Melhora o teu treino de costas com os melhores exerc\u00edcios para fortalecer e definir. 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