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Weightlifting es un tipo de modalidad entrenamiento conocido en español como ‘halterofilia’. La halterofilia es un estilo olímpico con barra que se basa en el mayor levantamiento de peso en determinados ejercicios, principalmente Clean and Jerks, pero a esto se le suma peso muerto, snatch, sentadillas…
La halterofilia es un deporte técnico de fuerza y potencia que requiere una excelente coordinación, flexibilidad, equilibrio, velocidad y, por supuesto, fuerza. No debe confundirse con el entrenamiento con pesas más generalizado ni con los deportes de levantamiento de potencia o culturismo.
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Rutina de halterofilia para 4 semanas
El peso se incrementa de semana en semana, pero si no consigues aumentar una semana entonces repite el mismo peso que la semana anterior. Para los levantamientos en la semana 4, simplemente trabaja hasta un máximo en los complejos, no es necesario hacer 3 series.
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Día 1: Lunes
- Muscle snatch: 5 series x 1 repeticiones.
- Clean and Jerks: 4 series x 1 repeticiones.
- Sentadillas: 3 series x 8 repeticiones.
- Crunches: 3 series x 12 repeticiones.
Día 2: Martes
- Snatch High Pull: 5 series x 1 repetición.
- Hang Power Clean: 4 series x 1 repetición.
- Peso muerto snatch: 4 series x 5 repeticiones.
- Strict Press: 4 series hasta el fallo.
Día 3: Miércoles
- Snatch: 4 series x 1 repetición.
- Clean and Jerks: 4 series x 2 repeticiones.
- Sentadilla frontal (con pausa): 5 series x 5 repeticiones.
- Hiperextensiones: 3 series x 10 repeticiones.
Día 4: Jueves
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Tomate todo el día de descanso, el día siguiente trata de aumentar un poco el peso. Korean Beauty
Día 5: Viernes
- Snatch+Hang Snatch: 4 series x 1 repetición.
- Clean+Hang Clean: 3 series x 1 repetición.
- Peso muerto: 3 series x 6 repeticiones.
- Strict Press: 4 series hasta el fallo.
Día 6: Sábado
- Sentadillas (con pausa): 4 series x 6 repeticiones.
- Snatch (sin mover los pies): 4 series x 3 repeticiones.
- Push press: 5 series x 5 repeticiones.
- Crunches: 3 series x 12 repeticiones.
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✅ Rutina Weightlifting (halterofilia) de alto volumen para 4 semanas -
Weightlifting es un tipo de modalidad entrenamiento conocido en español como ‘halterofilia’. La halterofilia es un estilo olímpico con barra que se basa
wfitzone
es
https://bacterianutritiva.es/static/images/wfitzone--rutina-weightlifting-halterofilia-de-alto-volumen-para-4-semanas--5520-0.jpg
2025-01-10
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