A menudo los que acudimos al gimnasio con regularidad, vemos gente de diferentes tamaños, utilizando pesos muy diversos entre sí: gente que es delgada y no tiene mucho músculo levantando más peso que otros que tienen un nivel muscular superior, y consiguiendo hacer el mismo número de repeticiones o incluso más.
Nos asalta la duda, ¿qué pasa ahi?,¿el chico más pequeño tiene más fuerza?,¿le pone más ganas que el mayor? Quizás no sea nada de eso, y lo que ocurra es que se esté cometiendo alguno de los errores más comunes al entrenar biceps.
Dennis Wolf, culturista nacido en 1978 en la antigua URSS y trasladado a Alemania en 1992, nos recomienda poner especial atención a estos 4 puntos que considera muy importantes para lograr conseguir una buena saturación y entrenar así de forma efectiva nuestros biceps:
Error 1: Entrenar muy pesado
- El biceps no es un enorme grupo muscular, cuando se usa tanto peso que se necesita ayudar con la espalda, es que no estamos haciendolo bien. Lo recomendado es usar menos peso, hacer correctamente la rutina y entonces el biceps crecerá mucho más.
Error 2: Entrenar brazos 2 a 3 veces a la semana
- Los brazos se usan cada vez que se entrena espalda, pecho y hombros.
- Si se suma a esto un entrenamiento más que una vez por semana, es demasiado para ellos.
- Los brazos no son capaces de esta forma de recuperarse y crecer.
- Al intentar entrenar biceps 2 veces por semana esperando mejores ganancias pueden no tenerse buenos resultados.
- Hay excepciones a la regla, pero para entrenamiento específico o para una preparación a alguna competición.
Error 3: Hacer muchos ejercicios
- El biceps no es un gran y complejo grupo muscular como la espalda.
- Solo se necesitan 3 o hasta 4 ejercicios para trabajar el biceps apropiadamente.
- Cualquier rutina extra estará quitándole la capacidad de recuperarse.
- Es mejor proceder a relizar el conjunto de rutines 1 vez por semana con 3 o 4 ejercicios y no más de 12 series y los biceps crecerán solos.
- Las combinaciones de diversos tipos de ejercicios es una buena forma de modificar el entrenamiento pero sin pasarse con él.
Error 4: Entrenar biceps después de espalda
- Los biceps trabajan muchísimo al entrenar espalda y si se intenta realizar el entrenamiento de biceps posterior a esos ejercicios de espalda, éstos ya estarán cansados y ciertamente no se conseguirá un buen entrenamiento.
- Las unicas personas que deberían hacer esto son aquellos cuyos biceps crecen muy fácilmente, e incluso ellos, deben hacer sólo 2 ejercicios.
- La mayoría de los culturistas tienen mejor entrenamientos de bíceps en combinación con pectorales u hombros, o incluso tomarse un día en donde se entrenan brazos y nada más.
Diplomada en Educación Física.
Doble Grado en Ciencias de la Actividad Física y el Deporte y Nutrición Humana y Dietética.
Entrenadora Personal con certificación profesional.
Master en Fisicoculturismo y Fitness (IFBB y FEFF) además de múltiple formación en otras diplomaturas, idiomas y especializaciones relacionadas con el sector, esta profesional del sector centra su trayectoria en el mundo deportivo hace más de 10 años, y cuenta con la experiencia y talento necesarios para ayudar a cualquier persona a conseguir su objetivo, como entrenadora y deportista conoce lo difícil que es lograrlo sin la ayuda de un profesional cualificado.
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