{"id":9684,"date":"2017-05-01T03:02:33","date_gmt":"2017-05-01T03:02:33","guid":{"rendered":"https:\/\/clenbuterol-steroids.com\/guia-completa\/"},"modified":"2025-05-28T09:55:56","modified_gmt":"2025-05-28T09:55:56","slug":"guia-completa","status":"publish","type":"page","link":"http:\/\/clenbuterol-steroids.com\/es\/guia-completa\/","title":{"rendered":"Gu\u00eda completa"},"content":{"rendered":"

[et_pb_section fb_built=\u00bb1″ admin_label=\u00bbsection\u00bb _builder_version=\u00bb3.22″ background_color=\u00bbrgba(152,221,2,0.42)\u00bb parallax=\u00bbon\u00bb custom_padding=\u00bb0px|||\u00bb custom_css_main_element=\u00bbbackground-position: -100px;\u00bb transparent_background=\u00bboff\u00bb make_fullwidth=\u00bboff\u00bb use_custom_width=\u00bboff\u00bb width_unit=\u00bbon\u00bb][et_pb_row admin_label=\u00bbfila\u00bb _builder_version=\u00bb3.25″ background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb][et_pb_column type=\u00bb4_4″ _builder_version=\u00bb3.25″ custom_padding=\u00bb|||\u00bb custom_padding__hover=\u00bb|||\u00bb][et_pb_text admin_label=\u00bbText\u00bb _builder_version=\u00bb3.27.4″ header_font=\u00bbPT Serif||||\u00bb header_text_color=\u00bb#ffffff\u00bb header_font_size=\u00bb50px\u00bb background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbcenter\u00bb background_layout=\u00bbdark\u00bb module_alignment=\u00bbcenter\u00bb custom_margin=\u00bb|-80px||\u00bb hover_enabled=\u00bb0″ use_border_color=\u00bboff\u00bb border_color=\u00bb#ffffff\u00bb border_style=\u00bbsolid\u00bb sticky_enabled=\u00bb0″]<\/p>\n

\n

Gu\u00eda completa<\/h1>\n<\/div>\n

[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=\u00bb1″ admin_label=\u00bbsection\u00bb _builder_version=\u00bb3.22″ background_image=\u00bbhttps:\/\/clenbuterol-steroids.com\/wp-content\/uploads\/2017\/05\/body-bg.png\u00bb custom_padding=\u00bb0px||0px|\u00bb custom_css_main_element=\u00bbbackground-repeat: repeat;||background-position: initial;||background-size: initial;\u00bb transparent_background=\u00bboff\u00bb make_fullwidth=\u00bboff\u00bb use_custom_width=\u00bboff\u00bb width_unit=\u00bbon\u00bb][et_pb_row admin_label=\u00bbfila\u00bb _builder_version=\u00bb3.25″ background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb][et_pb_column type=\u00bb4_4″ _builder_version=\u00bb3.25″ custom_padding=\u00bb|||\u00bb custom_padding__hover=\u00bb|||\u00bb][et_pb_text admin_label=\u00bbText\u00bb _builder_version=\u00bb3.27.4″ header_font=\u00bbPT Serif||||\u00bb header_text_color=\u00bb#ffffff\u00bb header_font_size=\u00bb40px\u00bb background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbcenter\u00bb background_layout=\u00bbdark\u00bb module_alignment=\u00bbcenter\u00bb hover_enabled=\u00bb0″ use_border_color=\u00bboff\u00bb border_color=\u00bb#ffffff\u00bb border_style=\u00bbsolid\u00bb sticky_enabled=\u00bb0″]<\/p>\n

Lo ideal es realizar tres sesiones de 30 minutos a la semana para optimizar los resultados mientras se est\u00e1 en un proceso de p\u00e9rdida de peso<\/h2>\n

[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=\u00bb1″ admin_label=\u00bbSection\u00bb _builder_version=\u00bb3.22″ custom_padding=\u00bb0px||0px|\u00bb transparent_background=\u00bboff\u00bb make_fullwidth=\u00bboff\u00bb use_custom_width=\u00bboff\u00bb width_unit=\u00bbon\u00bb][et_pb_row admin_label=\u00bbFila\u00bb _builder_version=\u00bb3.25″ background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb][et_pb_column type=\u00bb4_4″ _builder_version=\u00bb3.25″ custom_padding=\u00bb|||\u00bb custom_padding__hover=\u00bb|||\u00bb][et_pb_text admin_label=\u00bbText\u00bb _builder_version=\u00bb3.27.4″ text_text_color=\u00bb#000000″ text_font_size=\u00bb16″ header_font=\u00bbPT Serif||||\u00bb header_text_color=\u00bb#000000″ header_font_size=\u00bb40px\u00bb background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbcenter\u00bb module_alignment=\u00bbcenter\u00bb hover_enabled=\u00bb0″ custom_css_main_element=\u00bb\/*position: relative;*\/|| padding:40px;|| border: 1px solid #aed886;|| background: blue;|| background: -webkit-radial-gradient(center 55%, ellipse farthest-corner, #fff 85%, ||||#eee 100%);|| background: -moz-radial-gradient(center 55%, ellipse farthest-corner, #fff 85%, ||||#eee 100%);|| background: radial-gradient(center 55%, ellipse farthest-corner, #fff 85%, #eee ||||100%);||||box-shadow: 0 8px 8px #e1e0e0;||border-radius:50px;||border: 10px inset #9FB02B\u00bb use_border_color=\u00bboff\u00bb border_color=\u00bb#ffffff\u00bb border_style=\u00bbsolid\u00bb sticky_enabled=\u00bb0″]<\/p>\n

Pautas de entrenamiento cardiovascular<\/u><\/em><\/h2>\n

 <\/p>\n

Puedes realizar ejercicio cardiovascular a trav\u00e9s de cualquier medio de tu elecci\u00f3n; Esto incluye una bicicleta el\u00edptica, una bicicleta est\u00e1tica, una cinta de correr o trotar al aire libre, remar \/ nadar, etc.<\/p>\n

No importa c\u00f3mo elijas hacerlo, la idea es simplemente que consigas que tu frecuencia card\u00edaca suba aproximadamente al 60-70% (m\u00e1ximo) de tu frecuencia card\u00edaca m\u00e1xima y la mantengas all\u00ed durante al menos un per\u00edodo de 30 minutos.<\/p>\n

Lo ideal es realizar tres sesiones de media hora a la semana para optimizar los resultados mientras se est\u00e1 en un proceso de p\u00e9rdida de peso.<\/p>\n

 <\/p>\n

A medida que mida su progreso semanalmente, debe aumentar la duraci\u00f3n en cinco minutos por sesi\u00f3n o una vez que las tres sesiones hayan alcanzado un l\u00edmite m\u00e1ximo de 60 minutos, cada una aumentar\u00e1 la cantidad de d\u00edas que realiza cardio.<\/p>\n

Estas variables solo deben aumentarse a medida que la p\u00e9rdida de peso se estanca. Podr\u00eda coincidir esto con una disminuci\u00f3n de 50 a 100 calor\u00edas por d\u00eda (de carbohidratos) tambi\u00e9n como un medio para acelerar el progreso dos veces hasta que se reanude la p\u00e9rdida de peso. <\/p>\n

Independientemente de su m\u00e9todo preferido, utilizar la actividad cardiovascular como se describe anteriormente definitivamente dar\u00e1 resultados positivos.
\n[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=\u00bb1″ admin_label=\u00bbSection\u00bb _builder_version=\u00bb3.22″ custom_padding=\u00bb0px||0px|\u00bb transparent_background=\u00bboff\u00bb make_fullwidth=\u00bboff\u00bb use_custom_width=\u00bboff\u00bb width_unit=\u00bbon\u00bb][et_pb_row admin_label=\u00bbFila\u00bb _builder_version=\u00bb3.25″ background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb custom_padding=\u00bb0px||0px|\u00bb make_fullwidth=\u00bboff\u00bb use_custom_width=\u00bboff\u00bb width_unit=\u00bbon\u00bb][et_pb_column type=\u00bb4_4″ _builder_version=\u00bb3.25″ custom_padding=\u00bb|||\u00bb custom_padding__hover=\u00bb|||\u00bb][et_pb_image align=\u00bbcenter\u00bb align_tablet=\u00bbcenter\u00bb align_last_edited=\u00bbon|desktop\u00bb admin_label=\u00bbImage\u00bb _builder_version=\u00bb4.6.1″ custom_margin=\u00bb0px||0px|\u00bb animation_style=\u00bbslide\u00bb animation_direction=\u00bbleft\u00bb animation_duration=\u00bb500ms\u00bb animation_intensity_slide=\u00bb10%\u00bb hover_enabled=\u00bb0″ use_border_color=\u00bboff\u00bb border_color=\u00bb#ffffff\u00bb border_width=\u00bb5px\u00bb border_style=\u00bbsolid\u00bb animation=\u00bbleft\u00bb sticky=\u00bboff\u00bb always_center_on_mobile=\u00bbon\u00bb sticky_enabled=\u00bb0″][\/et_pb_image][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=\u00bb1″ admin_label=\u00bbSection\u00bb _builder_version=\u00bb3.22″ custom_padding=\u00bb0px|||\u00bb transparent_background=\u00bboff\u00bb make_fullwidth=\u00bboff\u00bb use_custom_width=\u00bboff\u00bb width_unit=\u00bbon\u00bb][et_pb_row admin_label=\u00bbFila\u00bb _builder_version=\u00bb3.25″ background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb][et_pb_column type=\u00bb4_4″ _builder_version=\u00bb3.25″ custom_padding=\u00bb|||\u00bb custom_padding__hover=\u00bb|||\u00bb][et_pb_text admin_label=\u00bbText\u00bb _builder_version=\u00bb4.6.1″ text_text_color=\u00bb#000000″ text_font_size=\u00bb16″ header_font=\u00bbPT Serif||||\u00bb header_text_color=\u00bb#000000″ header_font_size=\u00bb40px\u00bb background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb hover_enabled=\u00bb0″ custom_css_main_element=\u00bb\/*position: relative;*\/|| padding:40px;|| border: 1px solid #aed886;|| background: blue;|| background: -webkit-radial-gradient(center 55%, ellipse farthest-corner, #fff 85%, ||||#eee 100%);|| background: -moz-radial-gradient(center 55%, ellipse farthest-corner, #fff 85%, ||||#eee 100%);|| background: radial-gradient(center 55%, ellipse farthest-corner, #fff 85%, #eee ||||100%);||||box-shadow: 0 8px 8px #e1e0e0;||border-radius:50px;||border: 10px inset #9FB02B\u00bb use_border_color=\u00bboff\u00bb border_color=\u00bb#ffffff\u00bb border_style=\u00bbsolid\u00bb sticky_enabled=\u00bb0″]<\/p>\n

Pautas de entrenamiento de resistencia<\/u><\/em><\/h2>\n

 <\/p>\n

Al realizar entrenamiento de resistencia en general, hay algunas pautas b\u00e1sicas que debe seguir, independientemente de su fase de entrenamiento, para lograr la m\u00e1xima eficiencia.<\/p>\n

Estas pautas son:<\/p>\n

    \n
  • El peso que se levanta siempre debe ser totalmente controlable<\/li>\n
  • Siempre se debe utilizar una forma de elevaci\u00f3n perfecta<\/li>\n
  • Todas las repeticiones deben realizarse con una fase positiva de dos segundos, un apret\u00f3n de un segundo en la parte inferior del movimiento y una fase negativa de dos segundos (como m\u00ednimo)<\/li>\n
  • Siempre debes cumplir con las repeticiones especificadas y establecer el conteo por fase de levantamiento<\/li>\n
  • Siempre debe cumplir con los per\u00edodos de descanso especificados<\/li>\n<\/ul>\n

    Junto con estas pautas b\u00e1sicas, debes estructurar tus sesiones de resistencia de la siguiente manera mientras est\u00e1s en un corte:<\/p>\n

      \n
    • Realiza cada ejercicio un total de 8 a 10 repeticiones<\/li>\n
    • Realiza entre 5 y 6 series por ejercicio<\/li>\n
    • Aseg\u00farate de tener entre 30 y 60 segundos de descanso entre series<\/li>\n
    • Aseg\u00farate de que tu sesi\u00f3n consista en un 80% de ejercicios de aislamiento y un 20% de movimientos compuestos para priorizar el crecimiento muscular<\/li>\n
    • Aseg\u00farate de entrenar todos los grupos musculares al menos una vez por semana<\/li>\n<\/ul>\n

      Tambi\u00e9n es importante que incluyas tres sesiones cardiovasculares por semana de la manera anteriormente descrita. Cuando su porcentaje de grasa corporal deje de disminuir, ser\u00eda apropiado aumentar el cardio seg\u00fan lo prescrito en la secci\u00f3n de pautas de cardio hasta que se reanude la p\u00e9rdida de peso. <\/p>\n

      Independientemente del objetivo elegido, debe asegurarse de seguir las pautas nutricionales que compartimos anteriormente, ya que representar\u00e1n al menos el 80% de sus resultados mientras usa clenbuterol.
      \n[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=\u00bb1″ admin_label=\u00bbSection\u00bb _builder_version=\u00bb3.22″ custom_padding=\u00bb0px|||\u00bb transparent_background=\u00bboff\u00bb make_fullwidth=\u00bboff\u00bb use_custom_width=\u00bboff\u00bb width_unit=\u00bbon\u00bb][et_pb_row admin_label=\u00bbFila\u00bb _builder_version=\u00bb3.25″ background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb][et_pb_column type=\u00bb4_4″ _builder_version=\u00bb3.25″ custom_padding=\u00bb|||\u00bb custom_padding__hover=\u00bb|||\u00bb][et_pb_text admin_label=\u00bbText\u00bb _builder_version=\u00bb3.27.4″ text_text_color=\u00bb#000000″ text_font_size=\u00bb16″ header_font=\u00bbPT Serif||||\u00bb header_text_color=\u00bb#000000″ header_font_size=\u00bb40px\u00bb background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb custom_css_main_element=\u00bb\/*position: relative;*\/|| padding:40px;|| border: 1px solid #aed886;|| background: blue;|| background: -webkit-radial-gradient(center 55%, ellipse farthest-corner, #fff 85%, ||||#eee 100%);|| background: -moz-radial-gradient(center 55%, ellipse farthest-corner, #fff 85%, ||||#eee 100%);|| background: radial-gradient(center 55%, ellipse farthest-corner, #fff 85%, #eee ||||100%);||||box-shadow: 0 8px 8px #e1e0e0;||border-radius:50px;||border: 10px inset #9FB02B\u00bb use_border_color=\u00bboff\u00bb border_color=\u00bb#ffffff\u00bb border_style=\u00bbsolid\u00bb]<\/p>\n

      Gu\u00eda de gimnasio de Clenbuterol<\/u><\/em><\/h2>\n

      El entrenamiento \u00f3ptimo para quemar grasa es aquel que combina entrenamiento con pesas pesadas y cardio. <\/span>
      \n<\/span>
      \n<\/span>El siguiente programa de pesas utiliza una divisi\u00f3n de entrenamiento de lunes \/ mi\u00e9rcoles \/ viernes, y se divide en entrenamientos superiores e inferiores. Esto significa que una semana entrenar\u00e1s la parte superior del cuerpo dos veces por semana (lunes y viernes) y la parte inferior del cuerpo una vez por semana (mi\u00e9rcoles). La semana siguiente, esto se invierte y entrenas la parte inferior del cuerpo dos veces por semana (lunes y viernes) y la parte superior del cuerpo una vez por semana (mi\u00e9rcoles). Los abdominales se entrenan dos veces por semana, en d\u00edas libres. <\/span>
      \n<\/span>
      \n<\/span>Su cardio debe realizarse todos los d\u00edas de la semana, aparte de los d\u00edas que realiza los entrenamientos de la parte inferior del cuerpo.<\/span>
      \n<\/span>
      \n<\/span>Esta rutina es deliberadamente de bajo volumen y se concentra en ejercicios compuestos. Ha sido cuidadosamente dise\u00f1ado para las personas que est\u00e1n a dieta para perder peso y, por lo tanto, no tendr\u00e1n tanto combustible y energ\u00eda como lo har\u00edan normalmente. <\/span><\/p>\n

       
      \n[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row custom_padding_last_edited=\u00bbon|phone\u00bb admin_label=\u00bbFila\u00bb _builder_version=\u00bb3.25″ background_image=\u00bbhttps:\/\/clenbuterol-steroids.com\/wp-content\/uploads\/2017\/04\/softbg.jpg\u00bb background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb width=\u00bb70%\u00bb max_width=\u00bb70%\u00bb custom_padding=\u00bb|90px||90px\u00bb custom_padding_tablet=\u00bb|60px||60px\u00bb custom_padding_phone=\u00bb|30px||30px\u00bb custom_css_main_element=\u00bbborder-radius: 16px;\u00bb make_fullwidth=\u00bboff\u00bb use_custom_width=\u00bbon\u00bb width_unit=\u00bboff\u00bb custom_width_px=\u00bb80%\u00bb custom_width_percent=\u00bb70%\u00bb column_structure=\u00bb1_2,1_2″][et_pb_column type=\u00bb1_2″ _builder_version=\u00bb3.25″ custom_padding=\u00bb|||\u00bb custom_padding__hover=\u00bb|||\u00bb][et_pb_text admin_label=\u00bbText\u00bb _builder_version=\u00bb4.6.1″ background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb hover_enabled=\u00bb0″ use_border_color=\u00bboff\u00bb border_color=\u00bb#ffffff\u00bb border_style=\u00bbsolid\u00bb sticky_enabled=\u00bb0″]<\/p>\n

      Semana 1<\/b>
      <\/span>Lunes \u2013 Entrenamiento de la parte superior del cuerpo 1<\/span>
      <\/span>Press de banca plano con barra de agarre medio (2 x 8-12)<\/span><\/i>
      <\/span><\/i>Prensa militar de pie (2 x 12)<\/span><\/i>
      <\/span><\/i>Press de tr\u00edceps acostado (2 x 15)<\/span><\/i>
      <\/span><\/i>Dominadas (2 series hasta el fallo)<\/span><\/i>
      <\/span><\/i>Remo inclinado sobre barra (2 x 10)<\/span><\/i>
      <\/span>
      <\/span>Martes \u2013 Entrenamiento de abdominales<\/span>
      <\/span>Crujido de declinaci\u00f3n ( 3 x 12)<\/span><\/i>
      <\/span><\/i>Elevaci\u00f3n de rodilla en barras paralelas ( 3 x 12)<\/span><\/i>
      <\/span><\/i>Pelota de ejercicio Crunch ( 3 x 12)<\/span><\/i>
      <\/span>
      <\/span>Mi\u00e9rcoles \u2013 Entrenamiento de la parte inferior del cuerpo 1<\/span>
      <\/span>Curl de barra EZ (2 x 12)<\/span><\/i>
      <\/span><\/i>Rizos de martillo (2 x 15)<\/span><\/i>
      <\/span><\/i>Elevaci\u00f3n de pantorrillas sentada (1 x 15)<\/span><\/i>
      <\/span><\/i>Peso muerto con piernas r\u00edgidas (2 x 15)<\/span><\/i>
      <\/span><\/i>Hack Squat (1 x 8, 1 x 20)<\/span><\/i>
      <\/span>
      <\/span>Jueves \u2013 Entrenamiento de abdominales<\/span>
      <\/span>Crujido de declinaci\u00f3n ( 3 x 12)<\/span><\/i>
      <\/span><\/i>Elevaci\u00f3n de rodilla en barras paralelas ( 3 x 12)<\/span><\/i>
      <\/span><\/i>Pelota de ejercicio Crunch ( 3 x 12)<\/span><\/i>
      <\/span>
      <\/span>Viernes \u2013 Entrenamiento de la parte superior del cuerpo 2<\/span>
      <\/span>Press inclinado con mancuernas (2 x 8-12)<\/span><\/i>
      <\/span><\/i>Press sentado con mancuernas (2 x 12)<\/span><\/i>
      <\/span><\/i>Salsas (2 x 12)<\/span><\/i>
      <\/span><\/i>Jal\u00f3n de agarre ancho (2 x 10)<\/span><\/i>
      <\/span><\/i>Peso muerto (1 x 8, 1 x 4)<\/span><\/i><\/p>\n

      [\/et_pb_text][\/et_pb_column][et_pb_column type=\u00bb1_2″ _builder_version=\u00bb3.25″ custom_padding=\u00bb|||\u00bb custom_padding__hover=\u00bb|||\u00bb][et_pb_image align_tablet=\u00bbcenter\u00bb align_last_edited=\u00bbon|desktop\u00bb admin_label=\u00bbImage\u00bb _builder_version=\u00bb4.6.1″ animation_style=\u00bbslide\u00bb animation_direction=\u00bbleft\u00bb animation_duration=\u00bb500ms\u00bb animation_intensity_slide=\u00bb10%\u00bb hover_enabled=\u00bb0″ use_border_color=\u00bboff\u00bb border_color=\u00bb#ffffff\u00bb border_style=\u00bbsolid\u00bb animation=\u00bbleft\u00bb sticky=\u00bboff\u00bb always_center_on_mobile=\u00bbon\u00bb sticky_enabled=\u00bb0″][\/et_pb_image][\/et_pb_column][\/et_pb_row][et_pb_row custom_padding_last_edited=\u00bbon|phone\u00bb admin_label=\u00bbFila\u00bb _builder_version=\u00bb3.25″ background_image=\u00bbhttps:\/\/clenbuterol-steroids.com\/wp-content\/uploads\/2017\/04\/softbg.jpg\u00bb background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb width=\u00bb70%\u00bb max_width=\u00bb70%\u00bb custom_margin=\u00bb45px|||\u00bb custom_padding=\u00bb45px|90px||90px\u00bb custom_padding_tablet=\u00bb30px|60px||60px\u00bb custom_padding_phone=\u00bb20px|30px||30px\u00bb custom_css_main_element=\u00bbborder-radius: 16px;\u00bb make_fullwidth=\u00bboff\u00bb use_custom_width=\u00bbon\u00bb width_unit=\u00bboff\u00bb custom_width_px=\u00bb80%\u00bb custom_width_percent=\u00bb70%\u00bb column_structure=\u00bb1_2,1_2″][et_pb_column type=\u00bb1_2″ _builder_version=\u00bb3.25″ custom_padding=\u00bb|||\u00bb custom_padding__hover=\u00bb|||\u00bb][et_pb_image src=\u00bbhttps:\/\/clenbuterol-steroids.com\/wp-content\/uploads\/2017\/05\/Ambassador-Spain-Raul3-2.jpg\u00bb align_tablet=\u00bbcenter\u00bb align_last_edited=\u00bbon|desktop\u00bb admin_label=\u00bbImage\u00bb _builder_version=\u00bb4.6.1″ animation_style=\u00bbslide\u00bb animation_direction=\u00bbleft\u00bb animation_duration=\u00bb500ms\u00bb animation_intensity_slide=\u00bb10%\u00bb hover_enabled=\u00bb0″ use_border_color=\u00bboff\u00bb border_color=\u00bb#ffffff\u00bb border_style=\u00bbsolid\u00bb animation=\u00bbleft\u00bb sticky=\u00bboff\u00bb always_center_on_mobile=\u00bbon\u00bb sticky_enabled=\u00bb0″][\/et_pb_image][\/et_pb_column][et_pb_column type=\u00bb1_2″ _builder_version=\u00bb3.25″ custom_padding=\u00bb|||\u00bb custom_padding__hover=\u00bb|||\u00bb][et_pb_text admin_label=\u00bbText\u00bb _builder_version=\u00bb3.27.4″ background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb hover_enabled=\u00bb0″ use_border_color=\u00bboff\u00bb border_color=\u00bb#ffffff\u00bb border_style=\u00bbsolid\u00bb sticky_enabled=\u00bb0″]Semana 2<\/b>
      \n<\/span>Lunes \u2013 Entrenamiento de la parte inferior del cuerpo 2<\/span>
      \n<\/span>Curl de b\u00edceps alternativo con mancuernas (2 x 12)<\/span><\/i>
      \n<\/span><\/i>Plato Twist (3 x 15)<\/span><\/i>
      \n<\/span><\/i>Prensa de pantorrillas (1 x 15)<\/span><\/i>
      \n<\/span><\/i>Curls de isquiotibiales (2 x 12)<\/span><\/i>
      \n<\/span><\/i>Sentadillas (1 x 8, 1 x 20)<\/span><\/i>
      \n<\/span>
      \n<\/span>Martes \u2013 Entrenamiento de abdominales<\/span>
      \n<\/span>Crujido de declinaci\u00f3n ( 3 x 12)<\/span><\/i>
      \n<\/span><\/i>Elevaci\u00f3n de rodilla en barras paralelas ( 3 x 12)<\/span><\/i>
      \n<\/span><\/i>Pelota de ejercicio Crunch ( 3 x 12)<\/span><\/i>
      \n<\/span>
      \n<\/span>Mi\u00e9rcoles \u2013 Entrenamiento de la parte superior del cuerpo 3<\/span>
      \n<\/span>Press de banca con barra (2 x 8-12)<\/span><\/i>
      \n<\/span><\/i>Prensa militar Smith Machine (2 x 8)<\/span><\/i>
      \n<\/span><\/i>Press de banca con barra de agarre cerrado (2 x 15)<\/span><\/i>
      \n<\/span><\/i>Dominadas (2 series hasta el fallo)<\/span><\/i>
      \n<\/span><\/i>Remo inclinado sobre barra (2 x 10)<\/span><\/i>
      \n<\/span>
      \n<\/span>Jueves \u2013 Entrenamiento de abdominales<\/span>
      \n<\/span>Crujido de declinaci\u00f3n ( 3 x 12)<\/span><\/i>
      \n<\/span><\/i>Elevaci\u00f3n de rodilla en barras paralelas ( 3 x 12)<\/span><\/i>
      \n<\/span><\/i>Pelota de ejercicio Crunch ( 3 x 12)<\/span><\/i>
      \n<\/span>
      \n<\/span>Viernes \u2013 Entrenamiento de la parte inferior del cuerpo 3<\/span>
      \n<\/span>Rizo de predicador (2 x 12)<\/span><\/i>
      \n<\/span><\/i>Rizo Zottman (2 x 15)<\/span><\/i>
      \n<\/span><\/i>Elevaciones de pantorrillas de pie (1 x 15)<\/span><\/i>
      \n<\/span><\/i>Sentadillas (2 x 15)<\/span><\/i>
      \n<\/span><\/i>Prensa de piernas (1 juego hasta el fallo)<\/span><\/i>
      \n<\/span>
      \n[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"

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