✅ Rutina gimnasio y dieta de Islam Makhachev

 

 

 

Rutina gimnasio y dieta de islam makhachev 1






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Islam Makhachev es un peleador ruso de artes marciales mixtas (MMA). Su relación con las artes marciales mixtas empieza de manera formal a los 11 años.  Su relación con Khabib Nurmagomedov le ha otorgado muchos focos desde el primer momento, pero en la jaula se ha ganado todo su prestigio. debuta como profesional en el año 2010. El luchador combinaba las MMA con el Combat Sambo.

 

  • Peso: 70 kg
  • Altura: 1.77 metros

Entrenamiento de Islam Makhachev

El cardio es fundamental para Islam Makhachev. Por lo tanto, agregaremos entre 45 y 60 minutos de ejercicio cardiovascular como mínimo durante cinco días a la semana. El entrenamiento contendrá hacer dos ejercicios. Uno correrá inclinado para trabajar en todo el cuerpo y aumentar la resistencia. Luego, iremos en bicicleta para tonificar la parte inferior del cuerpo y trabajaremos los muslos, especialmente el músculo cardiovascular.





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Rutina gimnasio y dieta de islam makhachev 2




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Normalmente el numero de series suelen ser de 4 a 5 series y unas repeticiones de 6 a 10. Además para lograr tener mayor fuerza en sus músculos en normal verlo haciendo movimientos rápidos y explosivos.

 

 

 

 





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Lunes

  • Flexiones explosivas inclinadas: 4 series x 10 repeticiones
  • Dominadas explosivas: 5 series x 15 repeticiones
  • Press de banca inclinado: 4 series x 8 repeticiones
  • Cruces de cables: 4 series x 10 repeticiones
  • Landmine press: 4 series x 10 repeticiones
  • Sentadillas con barra: 6 series x 8-6 repeticiones
  • Sentadillas hack explosivas con barra profunda: 4 series x 8 repeticiones
  • Sentadillas divididas búlgaras: 3 series x 10 repeticiones
  • Elevaciones de pantorrillas: 5 series x 15 repeticiones

Miércoles

  • Press de hombros landmine: 5 series x 12 repeticiones
  • Elevaciones laterales: 4 series x 10 repeticiones
  • Balanceos frontales con Kettlebell: 4 series x 15-10 repeticiones
  • Clean & jerks: 6 series x 3-1 repeticiones
  • Goblet se pone en cuclillas sobre una pelota de estabilidad: 3 series x 15 repeticiones
  • Sentadilla frontal: 4 series x 10 repeticiones
  • Peso muerto rumano con mancuernas: 5 series x 10-8 repeticiones
  • Curl pierna echado: 4 series x 10 repeticiones
  • Elevaciones de pantorrillas sentado: 5 series x 15 repeticiones

Viernes

  • Snatch: 6 series x 3-1 repeticiones
  • Dominadas explosivas: 4 series x 12 repeticiones
  • Lanzamientos de balón medicinal a saltos: 5 series x 10 repeticiones
  • Golpes de pelota medicinal: 5 series x 10 repeticiones
  • [SUPERSEIRE] Curl de bíceps: 4 series x 10 repeticiones + Extensión de tríceps en polea: 4 series x 10 repeticiones
  • Curl martillo: 4 series x 10 repeticiones
  • Extensión de cuádriceps: 5 series x 15 repeticiones
  • Prensa de piernas: 5 series x 8 repeticiones
  • Zancadas: 4 series x 12-10 repeticiones
  • Peso muerto: 5 series x 8-6 repeticiones

Core (2-3 días a la semana)

  • Saltos verticales a pasos rápidos.
  • Pulso en cuclillas hasta golpes de pelota médica
  • Saltos de caja
  • abdominales
  • Giro ruso del balón medicinal
  • Elevaciones de piernas colgantes
  • V-ups
  • Plancha
  • Fijación en plancha lateral

Dieta de Islam Makhachev

Islam Makhachev mantiene un régimen alimenticio que equilibra cantidades saludables y moderadas de carne, incorporando incluso helado dietético en su dieta, aunque esta elección pueda parecer sorprendente. Además, el atleta evita consumir alimentos como azúcar, grasas y comida chatarra. Planes con niños en Valencia

 

 

Rutina gimnasio y dieta de islam makhachev 3





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A pesar de no contar con detalles específicos sobre la dieta exacta de Islam Makhachev, propongo seguir un plan alimenticio inspirado en las artes marciales mixtas (MMA) para lograr un físico similar. Esta dieta está diseñada para proporcionar energía a lo largo del día.

 

 





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  • Desayuno: Huevos revueltos, Dos rebanadas de pan integral, Palta y frutas
  • Post-entrenamiento: batido de proteínas
  • Almuerzo: Pechuga de pollo a la parrilla, arroz integral y verduras, helado
  • Cena: Salmón ahumado o a la plancha, verduras, ensalada y arroz







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✅ Rutina gimnasio y dieta de Islam Makhachev

Islam Makhachev es un peleador ruso de artes marciales mixtas (MMA). Su relación con las artes marciales mixtas empieza de manera formal a los 11 años.  S

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es

https://bacterianutritiva.es/static/images/wfitzone--rutina-gimnasio-y-dieta-deislam-makhachev-5581-0.jpg

2025-01-11

 

Rutina gimnasio y dieta de islam makhachev 1
Rutina gimnasio y dieta de islam makhachev 1
Rutina gimnasio y dieta de islam makhachev 1
Rutina gimnasio y dieta de islam makhachev 1
Rutina gimnasio y dieta de islam makhachev 1
Rutina gimnasio y dieta de islam makhachev 1

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