 <center></center> | Pilates Con Peso Para Brazos Fortalecer, Abdomen y Piernas. | Pilates With Weights For Strengthening Arms, Abdomen and Legs. | | ------------ | ------------ | <div class=pull-left><div class="text-justify">  Las pesas son excelentes aliados para fortalecer y definir los músculos, es por ello que hoy empezamos a incluir una pesa improvisada con una botella de agua de dos litros a nuestra rutina de pilates dónde vamos a trabajar específicamente los brazos, pero además incluiremos movimientos con las piernas para trabajar esa zona y el área abdominal también será trabajada con esta completa rutina. </div> </div> <div class=pull-right> <div class="text-justify">  The weights are excellent allies to strengthen and define the muscles, that is why today we begin to include an improvised weight with a two liter water bottle to our Pilates routine where we will work specifically the arms, but also include movements with the legs to work that area and the abdominal area will also be worked with this complete routine. </div> </div> <center></center> <div class=pull-left><div class="text-justify">  Ejercicio # 1 Apoyar la espalda al suelo con las rodillas extendidas y los brazos por encima de la cabeza sosteniendo el peso. Elevar ambas piernas a 50 centímetros del suelo con los pies en punta. Mantener la posición y llevar los brazos extendidos con el peso a la altura del pecho formando un ángulo de 45 grados. Llevar los brazos hacia atrás y subir nuevamente. Durante este ejercicio mantener las piernas elevadas. </div> </div> <div class=pull-right> <div class="text-justify">  Exercise # 1 Rest your back on the floor with your knees extended and your arms above your head supporting the weight. Raise both legs 50 centimeters off the ground with feet pointed. Hold the position and bring the arms extended with the weight at chest height forming a 45 degree angle. Bring your arms back and raise them again. During this exercise keep the legs elevated. </div> </div> <center></center>  <center></center>   <center></center>  <center></center> <div class=pull-left><div class="text-justify">  Ejercicio #2. Elevar las piernas un poco más arriba y colocar la pesa en un solo brazo, mientras el opuesto permanece al nivel de la cadera. Al bajar las piernas traer el brazo con el peso hacia adelante y repetir el movimiento llevándolo hacia atrás. La secuencia de movimientos consiste en llevar el brazo por detrás de la cabeza al tiempo que bajamos las piernas. Con este ejercicio trabajamos los bíceps, tríceps, abdomen y piernas. </div> </div> <div class=pull-right> <div class="text-justify">  Exercise #2. Raise the legs a little higher and place the weight on one arm only, while the opposite arm remains at hip level. When lowering the legs bring the arm with the weight forward and repeat the movement by bringing it backward. The sequence of movements consists of bringing the arm behind the head while lowering the legs. With this exercise we work the biceps, triceps, abdomen and legs. </div> </div> <center>  <center>  <center>  <center> <div class=pull-left><div class="text-justify">  Ejercicio # 3 Apoyar el cuerpo sobre la cadera separando el torso del piso y apoyar sobre el brazo. Con la otra mano sostener el peso y elevar una pierna mientras la de apoyo permanece flexionada. Extender el brazo con peso hacia arriba y llevarlo hacia adelante simultáneamente con la pierna y llevarlo hacia arriba nuevamente. </div> </div> <div class=pull-right> <div class="text-justify">  Exercise # 3 Support the body on the hip separating the torso from the floor and lean on the arm. With the other hand hold the weight and raise one leg while the supporting leg remains bent. Extend the weighted arm up and bring it forward simultaneously with the leg and bring it up again. </div> </div> <center>  <center>  <center>  <center>  <center> <div class=pull-left><div class="text-justify">  Ejercicio # 4 Apoyar la espalda en el piso con las rodillas flexionadas y el peso sujeto con ambas manos en el pecho. Dirigir una rodilla hacia arriba al encontrarse con el peso improvisado extender la pierna completamente y llevar los brazos hacia atrás por encima de la cabeza. Repetir el ejercicio hacia el lado opuesto. </div> </div> <div class=pull-right> <div class="text-justify">  Exercise # 4 Rest your back on the floor with your knees bent and your weight held with both hands on your chest. Direct one knee upward as you meet the improvised weight extend the leg fully and bring the arms back overhead. Repeat the exercise to the opposite side. </div> </div> <center></center>  <center></center>  <center></center>  <center></center>  <center></center>  <center></center> <div class=pull-left><div class="text-justify">  Esta rutina es algo intensa y se requiere de mucha resistencia. Se recomienda hacer ejercicios de calentamiento y estiramiento antes de empezar y realizar 3 series de 10 repeticiones. Espero se animen a ejercitarse en casa con esta rutina, hacemos estos entrenamientos en Pro de nuestra salud integral, dejando a un lado el sedentarismo que tanto nos perjudica. Recuerda, lo importante no es solamente verse bien sino estar cada día más saludable. Gracias por leer y apoyar mi contenido. Hasta pronto amigos de @fulldeportes. </div> </div> <div class=pull-right> <div class="text-justify">  This routine is somewhat intense and requires a lot of endurance. It is recommended to warm up and stretch before starting and perform 3 sets of 10 repetitions. I hope you are encouraged to exercise at home with this routine, we do these workouts for our overall health, leaving aside the sedentary lifestyle that hurts us so much. Remember, the important thing is not only to look good but to be healthier every day. Thanks for reading and supporting my content. See you soon friends of @fulldeportes. </div> </div> <center>  <center> Para traducir utilice: Traductor DeepL Imágenes editadas en: Inshot. Fotos tomadas con mi teléfono redmi 10 con la ayuda de Edwar Contreras  To translate use: Translator DeepL Images edited in: Inshot. Photos taken with my redmi 10 with the help of Edwar Contreras  </center>
| author | artsugar |
|---|---|
| permlink | esp-eng-pilates-con-peso |
| category | hive-189157 |
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Hola artsugar! Genial, cuando trabajas con peso, el trabajo es más intenso ya que tienes que controlar la estabilidad del cuerpo, es el sinónimo de trabajar con una sola banda en la cama reformer. Un gran saludo!
| author | ydolidia | ||||||||||||
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Hola amiga. Gracias por tus comentarios que siempre aportan más. Y ahora que lo comentas a mí me sirve mucho con el tema de la estabilidad porque me cuesta un poco encontrar el equilibrio sobre todo de pie. Tendré muy presente tu comentario. Saludos..
| author | artsugar |
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