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Well Being Shape Up > Blog > Lifestyle > Entrena con columpios, cargadas y arrancadas en Kettlebell Academy de Amoila Cesar
Lifestyle

Entrena con columpios, cargadas y arrancadas en Kettlebell Academy de Amoila Cesar

Pat Crawley
Last updated: August 23, 2024 9:21 pm
Pat Crawley
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Si te encanta el fitness y quieres explorar nuevas técnicas de entrenamiento o te da curiosidad cómo ejercitarte con pesas rusas, cuentas con Amoila Cesar para ayudarte a dominar los aspectos básicos del entrenamiento con pesas rusas o kettlebells.  

El programa Kettlebell Academy de Amoila consiste en una serie de 9 rutinas divididas en 3 bloques de entrenamiento de entre 30 y 35 minutos cada uno. Primero aprenderás cómo columpiar una pesa rusa de manera segura y correcta. Luego, trabajarás los aspectos básicos de las cargadas con pesa rusa, antes de pasar a ejercicios más intermedios y avanzados, incluidas las arrancadas con pesa rusa. 

¿Por qué debería probar Kettlebell Academy? 

Las pesas rusas son una gran forma de aumentar la intensidad de tu entrenamiento para ganar fuerza, quemar grasa y trabajar tu fitness funcional como nunca antes. Amoila te ayudará a evitar errores comunes mientras desarrollas tus habilidades, hasta que puedas hacer los movimientos avanzados con confianza.

Y, como siempre, te ayudará a confiar en el proceso y a disfrutar cada parte del trayecto compartido. 

¿Cómo son las rutinas?

amoila kettlebell swing | Kettlebell Academy

Columpio con pesa rusa: fundamentos  

Aprende los movimientos básicos que te prepararán para hacer el columpio con pesa rusa. Practica la bisagra con los glúteos contra la pared antes de poner a prueba tu sincronización y coordinación con los giros en el aire.  

Columpio con pesa rusa: destrezas  

Prepárate para aplicar potencia e impulso mientras aprendes a columpiar con ambos brazos y con uno solo.  

Columpio con pesa rusa: ejercicios  

Lleva tus columpios al siguiente nivel con ejercicios como el desplazamiento con escalera, la escalera de respiración, y muchos más.  

Cargada con pesa rusa: fundamentos  

Practicar la suspensión en rack y “encontrar el agarre” te ayudará a dominar los componentes clave de la cargada con pesa rusa.  

Cargada con pesa rusa: destrezas  

Comienza este entrenamiento de destreza para realizar las cargadas con peso muerto antes de pasar a ejercicios convencionales de cargada con pesa rusa con un brazo.  

Cargada con pesa rusa: ejercicios  

Ponte a sudar en esta rutina de alto volumen en la que harás diferentes ejercicios para mejorar tus cargadas a nivel profesional.  

Arrancada con pesa rusa: fundamentos  

Amplía tus conocimientos de agarre con el agarre de cuello de cisne para sentirte cómodo al agarrar la pesa por encima de la cabeza, una postura esencial para realizar las arrancadas con pesa rusa.  

Arrancada con pesa rusa: destrezas  

Mejora tu habilidad para absorber suavemente el peso de la pesa rusa al atraparla cuando practiques el descenso de la arrancada. Luego podrás combinar todo lo que aprendiste y hacer el movimiento completo de la arrancada con pesa rusa. 

Arrancada con pesa rusa: ejercicios  

Esta rutina final EMOM (en un minuto por minuto) pondrá a prueba tu cuerpo y te dejará sin aliento. ¡Asegúrate de elegir un peso adecuado!

¿Dónde puedo acceder Kettlebell Academy y cuándo estará disponible? 

Kettlebell Academy estará disponible el 29 de agosto de 2024 a las 2:00 p. m., hora del Pacífico, en BODi. Usa tu suscripción activa de BODi para acceder desde la página de Programas.

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