{"id":31899,"date":"2023-07-30T06:00:09","date_gmt":"2023-07-30T12:00:09","guid":{"rendered":"https:\/\/quechilero.com\/blog\/?p=31899"},"modified":"2023-11-20T19:56:26","modified_gmt":"2023-11-21T01:56:26","slug":"ejercicios-de-fuerza","status":"publish","type":"post","link":"https:\/\/quechilero.com\/blog\/2023\/07\/30\/ejercicios-de-fuerza\/","title":{"rendered":"Ejercicios de fuerza"},"content":{"rendered":"

As\u00ed es amigos, como les adelantaba en el episodio anterior, he realizado un cambio de estrategia en las rutinas que hago en el gimnasio, b\u00e1sicamente es disminuir la secci\u00f3n de cardio<\/em> y aumentar la de los ejercicios de fuerza<\/em>.<\/p>\n

Este cambio de estrategia, responde a una alerta que recib\u00ed en mi m\u00e1s reciente evaluaci\u00f3n, en la que disminuy\u00f3 mi masa muscular, lo cual no es bueno. A\u00fan estoy dentro del rango normal, pero hay una tendencia a la baja, as\u00ed que antes de que esto sea un problema, mejor lo resolvemos y empiezo a hacer ejercicios para aumentar la masa muscular.<\/p>\n

Seg\u00fan mi instructor, ahora debo hacer pocas repeticiones en cada serie, pero con mucho peso, para que de esta forma el m\u00fasculo trabaje m\u00e1s y vaya creciendo, que es el objetivo que tenemos, esto implica en la alimentaci\u00f3n, comer un poco m\u00e1s de carbohidratos, como el arroz por ejemplo y traer\u00e1 como consecuencia un poco de aumento de peso, sin embargo, tambi\u00e9n se persigue disminuir el nivel de grasa en el cuerpo. B\u00e1sicamente es digamos,\u00a0convertir<\/em> la grasa en m\u00fasculo o m\u00e1s bien\u00a0sustituir<\/em>.<\/p>\n

Entonces si lo hago bien, el cambio de peso no sea notorio, porque el aumento de peso en el m\u00fasculo, se ver\u00e1 compensado con la p\u00e9rdida de grasa.<\/p>\n

Bueno, esa es la teor\u00eda y lo ideal, ya veremos en los pr\u00f3ximos meses c\u00f3mo nos va a ese respecto. Lo que s\u00ed puedo adelantar, es que f\u00edsicamente me siento much\u00edsimo mejor que el a\u00f1o pasado y lo veo reflejado en mi salud f\u00edsica, pr\u00e1cticamente no me he enfermado a lo largo de este a\u00f1o, de absolutamente nada, ni siquiera gripe, a pesar de que estamos en \u00e9poca de lluvia y tradicionalmente es la \u00e9poca en que siempre me daba gripe.<\/p>\n

Empiezo una nueva rutina con ejercicios, que ahora son mucho m\u00e1s complejos de lo que hab\u00eda venido haciendo durante el a\u00f1o. Adem\u00e1s hay una nueva m\u00e1quina, la Hack Squat<\/em>.<\/p>\n

Pasen adelante y denle clic al bot\u00f3n del play, acomp\u00e1\u00f1enme en este nuevo relato de mis aventuras en Daily Gym<\/em>.<\/p>\n","protected":false},"excerpt":{"rendered":"

As\u00ed es amigos, como les adelantaba en el episodio anterior, he realizado un cambio de estrategia en las rutinas que hago en el gimnasio, b\u00e1sicamente es disminuir la secci\u00f3n de cardio y aumentar la de los ejercicios de fuerza. Este cambio de estrategia, responde a una alerta que recib\u00ed en mi m\u00e1s reciente evaluaci\u00f3n, en … Leer m\u00e1s<\/a><\/p>\n","protected":false},"author":1,"featured_media":30923,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"advanced_seo_description":"","jetpack_seo_html_title":"","jetpack_seo_noindex":false,"jetpack_seo_schema_type":"","episode_type":"audio","audio_file":"https:\/\/chtbl.com\/track\/898133\/http:\/\/media.blubrry.com\/quechilero\/p\/dts.podtrac.com\/redirect.mp3\/archive.org\/download\/DailyGymPodcast\/0156-EjerciciosDeFuerza.mp3","podmotor_file_id":"","podmotor_episode_id":"","cover_image":"","cover_image_id":"","duration":"7:40","filesize":"7.24M","filesize_raw":"7587975","date_recorded":"2023-07-30 06:00:09","explicit":"","block":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[142,111],"tags":[145,21],"series":[143],"class_list":["post-31899","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-daily-gym","category-podcast","tag-gimnasio","tag-problema","series-daily-gym"],"episode_featured_image":"https:\/\/quechilero.com\/blog\/imagenes\/DailyGym.jpg","episode_player_image":"https:\/\/i0.wp.com\/quechilero.com\/blog\/imagenes\/dailygym.png?fit=3000%2C3000&ssl=1","download_link":"https:\/\/quechilero.com\/blog\/podcast-download\/31899\/ejercicios-de-fuerza.mp3","player_link":"https:\/\/quechilero.com\/blog\/podcast-player\/31899\/ejercicios-de-fuerza.mp3","audio_player":null,"episode_data":{"playerMode":"dark","subscribeUrls":{"amazon":{"key":"amazon","url":"https:\/\/www.amazon.com\/-\/es\/dp\/B0BYPK9ZSM","label":"Amazon","class":"amazon","icon":"amazon.png"},"apple_podcasts":{"key":"apple_podcasts","url":"https:\/\/podcasts.apple.com\/us\/podcast\/daily-gym\/id1677426346","label":"Apple Podcasts","class":"apple_podcasts","icon":"apple-podcasts.png"},"castbox":{"key":"castbox","url":"https:\/\/castbox.fm\/ch\/5357433","label":"CastBox","class":"castbox","icon":"castbox.png"},"deezer":{"key":"deezer","url":"https:\/\/deezer.com\/show\/5852587","label":"Deezer","class":"deezer","icon":"deezer.png"},"google_podcasts":{"key":"google_podcasts","url":"https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly9mZWVkLnF1ZWNoaWxlcm8uY29tL0RhaWx5R3lt","label":"Google Podcasts","class":"google_podcasts","icon":"google-podcasts.png"},"listen_notes":{"key":"listen_notes","url":"https:\/\/www.listennotes.com\/podcasts\/daily-gym-pepe-barrascout-ortiz-nIA4zXxFo5R\/","label":"Listen Notes","class":"listen_notes","icon":"listen-notes.png"},"pandora":{"key":"pandora","url":"https:\/\/www.pandora.com\/podcast\/daily-gym\/PC:1001061901","label":"Pandora","class":"pandora","icon":"pandora.png"},"podbean":{"key":"podbean","url":"https:\/\/www.podbean.com\/podcast-detail\/ixr58-2a889f\/Daily-Gym-Podcast","label":"Podbean","class":"podbean","icon":"podbean.png"},"podcast_republic":{"key":"podcast_republic","url":"https:\/\/podcastrepublic.net\/podcast\/1677426346","label":"Podcast Republic","class":"podcast_republic","icon":"podcast-republic.png"},"rss":{"key":"rss","url":"https:\/\/feed.quechilero.com\/DailyGym","label":"RSS","class":"rss","icon":"rss.png"},"spotify":{"key":"spotify","url":"https:\/\/open.spotify.com\/show\/4Y1KFDhhQtcd2r6GjPYfwZ","label":"Spotify","class":"spotify","icon":"spotify.png"},"stitcher":{"key":"stitcher","url":"https:\/\/www.stitcher.com\/show\/1061901","label":"Stitcher","class":"stitcher","icon":"stitcher.png"},"tunein":{"key":"tunein","url":"https:\/\/tunein.com\/radio\/Daily-Gym-p3543371\/","label":"TuneIn","class":"tunein","icon":"tunein.png"},"youtube":{"key":"youtube","url":"https:\/\/www.youtube.com\/playlist?list=PLFEyq_4cbW9EybrGOIX93MoUdSd0KiLtB","label":"YouTube","class":"youtube","icon":"youtube.png"},"iheartradio":{"key":"iheartradio","url":"https:\/\/iheart.com\/podcast\/110695694\/","label":"iHeartRadio","class":"iheartradio","icon":"iheartradio.png"},"ivoox":{"key":"ivoox","url":"https:\/\/www.ivoox.com\/podcast-daily-gym_sq_f11872154_1.html","label":"iVoox","class":"ivoox","icon":"ivoox.png"}},"rssFeedUrl":"https:\/\/quechilero.com\/blog\/feed\/podcast\/daily-gym","embedCode":"

Ejercicios de fuerza<\/a><\/blockquote>