¡¡Manual Mancuernas!!

Buenas, llevaba un tiempo sin pasar por el foro porque estuve lesionado durante 2 meses. Y ahora queria buscar los ejercicios que aparecian arriba agrupados por grupos musculares y no están :S Donde están? Gracias.

Las agrupaciones que habia era:

Triceps
Dorsal
Lumbares
Biceps
etc... Y pulsabas y te salian todos los ejercicios para trabajar ese grupo en concreto.
 
_leyendo_
 
wow este sitio si que puedes encontrar todo relacionado con el fitness soy nuevo en esta pagina y voy alg ym voy para los 3 meses espero que juntos podramos darnos consejos todos para uno y uno para todos pues me despido bye
 
ps es muy buena tu rutina,nadamas k los ejercicios son muy basicos,seria bueno k trataras de sacar ejercicios mas revolucionados,y olvidaste uno de los grupos musculares k son muy dificiles de trabajar y son las piernas nunca hay k olvidarlos en ni na rutina de ahi en fuera esta de poca muy buena informacion
 
ps es muy buena tu rutina,nadamas k los ejercicios son muy basicos,seria bueno k trataras de sacar ejercicios mas revolucionados,y olvidaste uno de los grupos musculares k son muy dificiles de trabajar y son las piernas nunca hay k olvidarlos en ni na rutina de ahi en fuera esta de poca muy buena informacion

Las piernas son faciles de entrenar =)
con ellas caminamos a diario corremos etc..es mas facil hacer ejercicios con las piernas que con los brazoz que no les damos el mismo ritmo de entrenamiento a diario >>> si caminaramos con las manos tendriamos unos musculotes que wow!
jeje bueno nos vemos y las piernas son solo un entrenamiento para acompletar_perro_, lo dificil son los ''Gluteos'' :s bueno para mi que soy hombre es lo mas dificil =( pero a las chicas les encanta ñ_ñ
saludos!
 
Encontré mas ejercicios con mancuernas. Si puedo mas adelante lo traduzco _coti_

Ejercicios para Pecho

Flat Chest Presses
dumbbell_exercises_flat_press.gif

1. Lying flat on bench, hold the dumbbells directly above chest, arms extended.
2. Lower dumbbells to chest in a controlled manner.
3. Press dumbbells back to starting position and repeat.
4. Avoid locking elbows.

Incline Chest Presses
dumbbell_exercises_inc_press.gif

1. Adjust bench to an incline of 30 to 45 degrees.
2. Repeat as above.

Flat Chest Flies
dumbbell_exercises_chest_fly.gif

1. Lying flat on bench, hold dumbbells directly above chest.
2. Bend elbows slightly and maintain throughout the exercise.
3. Open arms to sides. Elbows should remain 'locked' in a slightly flexed position.
4. When upper arms are parallel to floor, return the weights to the starting position and repeat.

Incline Chest Flies
dumbbell_exercises_inc_chest_fly.gif

1. Adjust bench to an incline of 30 to 45 degrees.
2. Repeat as above.


Ejercicios para Hombros

Seated Shoulder Presses
dumbbell_exercises_shoulder_press.gif

1. Sit upright on bench with dumbbells over head. Make sure back is flat.
not 2. Lower dumbbells slowly to shoulders.
3. When arms are at 90 degrees, press the dumbbells back up and repeat.

Lateral Raises
dumbbell_exercises_lat_raise.gif

1. Stand upright, knees slightly bent, shoulder width apart, holding dumbbells at sides.
2. Bend elbows slightly and raise the dumbbells out to sides. Keep elbows slightly bent throughout.
3. When arms are parallel to floor, slowly lower back and repeat.


Reverse Flies
dumbbell_exercises_reverse_fly.gif

1. Sit on edge of bench, feet flat on the floor. Bend over so chest is almost resting on thighs.
2. Hold dumbbells next to feet and bend arms slightly. Open arms out keeping elbows bent.
3. When arms are parallel to floor, slowly lower dumbbells back.


Front Raises
dumbbell_exercises_front_raise.gif

1. Stand upright, knees slightly bent, shoulder width apart. Palms should be towards thighs.
2. Raise one dumbbell directly in front of you.
3. When arm is parallel to ground lower dumbbell slowly back. Repeat with the other arm.
 
Ejercicios para Espalda

Dead Lifts
dumbbell_exercises_dead_lift.gif

1. Stand upright, feet shoulder width apart, knees slightly bent.
2. Bend lower back and knees to lower the weights down your legs. Back must remain flat, lower back should be arched inwards slightly. Keep head up throughout exercise.
3. Stand upright using lower back and legs, maintaining flat back and keeping your head up.

Single Arm Row
dumbbell_exercises_single_rows.gif

1. Stand upright next to bench. Place one knee and hand on bench. Upper body should be parallel to floor.
2. Hold one dumbbell with arm extended.
3. Raise dumbbell up to your midsection keeping back still throughout movement.
4. Slowly lower dumbbell to start position and repeat. After desired number of reps repeat for other arm.

Lying Bent Over Rows
dumbbell_exercises_lying_row.gif

1. Lie face down on a flat or slightly inclined bench. Hold two dumbbells and let arms hang down. 2. Pull dumbbells up towards chest.
3. Slowly lower dumbbells back down and repeat.


Ejercicios para Trapecio
Upright Rows
dumbbell_exercises_upright_row.gif

1. Stand upright, feet shoulder width apart, knees slightly bent.
2. Keeping dumbbells close to body, raise them to chin.
3. Hold for a count of 2 and slowly lower to start position and repeat.

Shrugs
dumbbell_exercises_shrugs.gif

1. Stand upright, feet shoulder width apart, knees slightly bent.
2. Keeping arms straight 'shrug' shoulders as high as possible and hold for a count of 3.
3. Relax and repeat.
4. Do not roll shoulders backwards as you shrug up.


Ejercicios para Biceps

Decline Seated Bicep Curls
dumbbell_exercises_decline_biceps.gif

1. Adjust bench to a 45 degree incline.
2. Hold dumbbells at sides. Arms should be fully extended.
3. Keep elbows close to body and curl weight up by bending elblows.
4. Slowly lower dumbbells and repeat.

Hammer curls
dumbbell_exercises_hammer_curls.gif

1. Stand upright with dumbells at sides.
2. Turn palms inward so they face body.
3. Curl dumbbells up slowly keeping your elbows close to sides.


Preacher Curls
dumbbell_exercises_preacher_curls.gif

1. Set bench so back rest is approx 45 degrees.
2. Stand behind the bench. Holding dumbbell rest back of upper arm on back rest, arm fully extended.
3. Keep back of upper arm against back rest and curl dumbbell up towards face.
4. Slowly lower dumbbell until arm is not quite fully extended and repeat for desired number of reps before switching arms.

Concentration Curls
dumbbell_exercises_concentration_curls.gif

1. Sit on edge of bench with feet flat on the floor.
2. Holding dumbbell place elbow on inside of thigh, just above knee.
3. Curl dumbbell up towards your face. Do not swing back as you lift the weight.
4. Slowly lower the weight and repeat for desired number of reps before switching arms.
 
Ejercicios para Triceps

Overhead Triceps Extensions
dumbbell_exercises_tricep_extension.gif

1. Stand upright, feet shoulder width apart.
2. Hold dumbbell directly above head with arm fully extended. Clasp elbow with free hand for support.
3. Slowly let elbow fold so dumbbell is lowered behind head. 4. Extend arm back to starting position. Repeat for the desired number of reps and switch arms.

French Presses
dumbbell_exercises_french.gif

1. Lie flat on bench. Hold dumbbells directly above chest with palms facing each other. Dumbbells should be just about touching each other.
2. Keeping your shoulders locked, let your elbows fold so dumbbells are lowered down to either side of head.
3. Extend both your arms back to start position and repeat.


Triceps Kickbacks
dumbbell_exercises_kickbacks.gif

1. Stand upright next to bench. Place one arm and leg on bench. Upper body should be parallel to ground.
2. Holding dumbbell raise elbow so upper arm is parallel to ground. Elbow should be bent at right angles.
3. Extend elbow so entire arm is parallel to ground.
4. Slowly return to start position and repeat for desired number of reps before changing arms.

Ejercicios para Piernas

Half Squats
dumbbell_exercises_squat.gif

1. Holding dumbbells at sides, stand upright with your feet shoulder width apart.
2. Bend from knees until thighs are almost parallel to the ground (avoid letting knees turn inwards).
3. Keep back flat, lower back slightly arched inwards and head up.
4. Return to upright position and repeat.

Dumbbell Lunges
golf_weight_training_lunges.gif

1. Holding dumbbells at sides, stand upright with feet slightly less than shoulder width apart.
2. Step forward about 2 feet with one foot and bend knee to about 90 degrees. As you plant your foot bend trailing knee so it nearly touches floor.
3. Push off with front foot to return to starting position.
4. Repeat for the desired number of reps and change legs.

Single Leg Calf Presses
1. Set the back rest to upright position. Holding dumbbell in one hand at side, place other hand on top of bench for support.
2. Stand on one foot on edge of bench frame.
3. Stand up on tip toe using free hand to balance yourself. Do not to push yourself up with your hand.
4. Slowly lower yourself to the ground and repeat for desired number of reps before changing legs.

Seated Calf Raises
dumbbell_exercises_calf_raise.gif

1. Sit on the edge of the bench, feet flat on the floor about 12 inches apart.
2. Rest dumbells on thighs while keeping hold of them.
3. While staying seated raise heels by just using toes.
4. Lower your heels to the ground and repeat.
 
Yo tengo unas pequeñas y la verdad que están muy bien. Es super cómodo montarse el gimnasio en casita _oveja_
 
muy buenos aportes veo en este hilo ;)

saludos fieras.
 
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