{"id":77419,"date":"2022-05-17T17:29:13","date_gmt":"2022-05-17T15:29:13","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/?p=77419"},"modified":"2022-11-09T20:37:48","modified_gmt":"2022-11-09T18:37:48","slug":"que-es-la-tonificacion-muscular-y-los-mejores-ejercicios-para-conseguirla","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/es\/que-es-la-tonificacion-muscular-y-los-mejores-ejercicios-para-conseguirla\/","title":{"rendered":"Qu\u00e9 es la tonificaci\u00f3n muscular y los mejores ejercicios para conseguirla"},"content":{"rendered":"<h6><span class=\"TextRun SCXW138532640 BCX0\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW138532640 BCX0\">Trabajar con la carga y la intensidad adecuadas te permitir\u00e1<\/span><span class=\"NormalTextRun SCXW138532640 BCX0\"> lucir unos<\/span><span class=\"NormalTextRun SCXW138532640 BCX0\"> m\u00fasculos <\/span><span class=\"NormalTextRun SCXW138532640 BCX0\">duros<\/span><span class=\"NormalTextRun SCXW138532640 BCX0\">,<\/span><span class=\"NormalTextRun SCXW138532640 BCX0\"> fir<\/span><span class=\"NormalTextRun SCXW138532640 BCX0\">mes y <\/span><span class=\"NormalTextRun SCXW138532640 BCX0\">marcados<\/span><span class=\"NormalTextRun SCXW138532640 BCX0\">.<\/span><\/span><span class=\"EOP SCXW138532640 BCX0\" data-ccp-props=\"{}\">\u00a0<\/span><\/h6>\n<p><span data-contrast=\"none\">Perder peso, aumentar la resistencia, la fuerza y la flexibilidad muscular, <\/span><b><span data-contrast=\"none\">reducir el estr\u00e9s y la ansiedad<\/span><\/b><span data-contrast=\"none\">, favorecer un descanso reparador, <\/span><b><span data-contrast=\"none\">fortalecer el sistema inmunitario<\/span><\/b><span data-contrast=\"none\"> o proteger del deterioro cognitivo. Los beneficios para la salud de practicar de manera regular cualquier actividad deportiva son innumerables y, adem\u00e1s, a todos los niveles: f\u00edsico, mental y espiritual. Pero <\/span><b><span data-contrast=\"none\">no todos los entrenamientos son iguales<\/span><\/b><span data-contrast=\"none\"> y unos se adaptan mejor que otros a los objetivos que te hayas marcado.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Como nos comenta <\/span><span data-contrast=\"auto\">Francisco Pay\u00e1n, supervisor de Fitness de SHA, <\/span><span data-contrast=\"auto\">\u201csi lo que deseas es ganar <\/span><b><span data-contrast=\"auto\">volumen<\/span><\/b><span data-contrast=\"auto\">, como los culturistas, debes hacer ejercicios para <\/span><b><span data-contrast=\"auto\">hipertrofiar <\/span><\/b><span data-contrast=\"auto\">los m\u00fasculos. En cambio, si no buscas una meta en concreto ni una est\u00e9tica en particular, el <\/span><b><span data-contrast=\"auto\">entrenamiento funcional<\/span><\/b><span data-contrast=\"auto\"> es la mejor opci\u00f3n porque se trabajan todos los grupos musculares a la vez con una intensidad y una carga medias\u201d.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Cuando hablamos de <\/span><b><span data-contrast=\"auto\">tonificaci\u00f3n <\/span><\/b><span data-contrast=\"auto\">nos referimos a la <\/span><b><span data-contrast=\"auto\">dureza y firmeza del m\u00fasculo en reposo<\/span><\/b><span data-contrast=\"auto\">. Como afirma Francisco, \u201ccada persona tiene una morfolog\u00eda diferente. Por eso, aunque dos personas realicen el mismo entrenamiento, los m\u00fasculos de una pueden verse m\u00e1s flojos y ca\u00eddos, mientras que los de la otra se ver\u00e1n m\u00e1s fuertes y firmes\u201d.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Cualquier ejercicio que practiques mejorar\u00e1 tu <\/span><b><span data-contrast=\"auto\">tono muscular<\/span><\/b><span data-contrast=\"auto\">, pero hay determinados entrenamientos que pueden acelerar el proceso. \u201c<\/span><span data-contrast=\"none\">Los mejores ejercicios para tonificar los m\u00fasculos son parecidos a los del entrenamiento funcional (sentadillas, flexiones), lo que cambia es la <\/span><b><span data-contrast=\"none\">carga<\/span><\/b><span data-contrast=\"none\">, que es m\u00e1s alta, los <\/span><b><span data-contrast=\"none\">descansos<\/span><\/b><span data-contrast=\"none\">, que son m\u00e1s largos y la <\/span><b><span data-contrast=\"none\">intensidad<\/span><\/b><span data-contrast=\"none\"> al hacer el ejercicio. Adem\u00e1s, para alcanzar los resultados deseados, hay que realizar <\/span><b><span data-contrast=\"none\">un m\u00ednimo de ocho repeticiones<\/span><\/b><span data-contrast=\"none\"> y un m\u00e1ximo de 12 de alta intensidad. Por ejemplo, si una persona quiere trabajar el b\u00edceps y lo m\u00e1ximo que puede levantar son 12 kilos, yo recomendar\u00eda un peso de unos siete kilos. De esta manera, es en las \u00faltimas tres o cuatro repeticiones cuando se <\/span><b><span data-contrast=\"none\">crea el est\u00edmulo<\/span><\/b><span data-contrast=\"none\"> que ayuda a tonificar el m\u00fasculo\u201d, a\u00f1ade el experto.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Ahora que se acerca el verano, debes saber que <\/span><b><span data-contrast=\"none\">la<\/span><\/b> <b><span data-contrast=\"none\">nataci\u00f3n, el surf o jugar a las palas<\/span><\/b><span data-contrast=\"none\"> en la orilla de la playa son deportes perfectos para tonificar los m\u00fasculos. Pero hasta que llegue el momento de enfundarse el traje de ba\u00f1o, te dejamos una rutina<\/span><b><span data-contrast=\"none\"> de ejercicios<\/span><\/b><span data-contrast=\"none\"> para poner tu musculatura a tono. Si puedes hacerlos seguidos, mejor, pero si no, descansa 30 segundos entre cada uno de ellos y repite la secuencia tres veces:<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">-20 sentadillas<\/span><\/p>\n<p><span data-contrast=\"none\">-20 zancadas con cada pierna<\/span><\/p>\n<p><span data-contrast=\"none\">-20 flexiones de tr\u00edceps apoyado en una mesa o una silla<\/span><\/p>\n<p><span data-contrast=\"none\">-20 flexiones en el suelo. Si eres un experto, hazlas con palmada, pero si te cuestan, apoya las rodillas en el suelo<\/span><\/p>\n<p><span data-contrast=\"none\">-20-60 segundos de plancha<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Trabajar con la carga y la intensidad adecuadas te permitir\u00e1 lucir unos m\u00fasculos duros, firmes y marcados.\u00a0 Perder peso, aumentar la resistencia, la fuerza y la flexibilidad muscular, reducir el estr\u00e9s y la ansiedad, favorecer un descanso reparador, fortalecer el sistema inmunitario o proteger del deterioro cognitivo. Los beneficios para la salud de practicar de [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":77420,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[1416,1425],"tags":[],"class_list":["post-77419","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-deporte","category-stayhealthywithsha-es"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Qu\u00e9 es la tonificaci\u00f3n muscular y los mejores ejercicios para conseguirla - SHA Magazine<\/title>\n<meta name=\"description\" content=\"Trabajar con la carga y la intensidad adecuadas te permitir\u00e1 lucir unos m\u00fasculos duros, firmes y marcados.\u00a0 Perder peso, aumentar la resistencia, la\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/shawellness.com\/shamagazine\/es\/que-es-la-tonificacion-muscular-y-los-mejores-ejercicios-para-conseguirla\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Qu\u00e9 es la tonificaci\u00f3n muscular y los mejores ejercicios para conseguirla - 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