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sábado, 29 de noviembre de 2008

Estas Estancado en el gimnasio ???

Hay veces que por mucho que entrenemos da la sensacion que no avanzamos, y pasan los dias y no se encuentra explicacion. Si te pasa esto parate un poco a pensar y hazte las siguientes preguntas:

- Hace cuanto no cambias de rutina?
Hacer siempre la misma rutina es un error, el cuerpo acaba acostumbrandose y al no darle otro tipo de carga no avanza. Lo normal es cambiar la rutina cada 4 semanas y evitar hacer siempre el mismo tipo de ejercicios. Hay que variar las maquinas, con mancuernas, barra, autocargas, propiocepcion, entrenamiento funcional, etc.... Todo vale para despistar al cuerpo

- Entrenas demasiado?
Entrenar mucho tampoco es bueno, al cuerpo no le da tiempo a recuperar y entra en un ciclo catabolico que impide que el musculo se desarrolle. Sesiones de una hora en la sala de musculacion suelen ser suficientes, al menos para un nivel basico-medio, ya los profesionales son otra historia. Tomate tambien uno o dos dias de descanso para no hacer seguidas las sesiones, tu cuerpo asimilara mejor los entrenamientos y estaras mas preparado para la siguiente.

- Comes bien?
Porque entrenamiento y alimentacion van de la mano. Al estimular al musculo este necesita proteinas e hidratos para recuperarse y crecer. 5 comidas al dia son un buen consejo, reduciendo grasas y metiendo mas frutas y verduras.

- Haces bien los ejercicios?
En ocasiones podemos ver como la gente al hacer un ejercicio trabaja de todo menos el musculo en cuestion. Una buena ejecucion es vital para trabajar bien el musculo, al igual que el ritmo de la ejecucion (Tempo) , ni demasiado lenta ni tan rapida como para que el musculo ni se entere (2''-0''-2'').

- Sabes lo que quieres conseguir?
Muchas veces se va al gimnasio a ciegas sin saber que hacer, planteate si lo que quieres es tonificar, bajar de peso o simplemente ganar musculo, a partir de ahi planificate (o que te planifiquen) una rutina y ten en cuenta los puntos anteriores.

- Has probado combinar otros deportes?
Como hemos dicho antes al cuerpo hay que despistarlo con mucha clase de esfuerzos para que no se acostumbre. Salir de la sala de musculacion y meterse en la piscina o en una clase de body pump a veces da al cuerpo la chispa que necesita para seguir adelante.

Y ante todo mucha paciencia, en la mayor parte de los casos no es que no estanquemos, sino que no damos tiempo al cuerpo a que responda a los entrenamientos.

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