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RUTINA DE EJERCICIOS 
PARA MUJERES 
Por: Karla Villegas
RUTINA DE EJERCICIOS 
PARA MUJERES 
Una rutina de ejercicios nos brindará grandes beneficios 
para nuestra salud y nos permitirá lucir un cuerpo más 
fuerte, más saludable y más atractivo 
LO S E J E R C I C I O S C O N P E S A S 
PA R A MU J E R E S S E IMP O N E N 
C OMO U NA E XC E L E N T E 
A LT E R NAT I VA PA R A 
ME J OR A R NUE S T RO E S TA D O 
F Í S I C O. E S TO S N O S 
AY U DA R Á N A C OMB AT I R E L 
S O B R E P E S O Y L A F L A C C I D E Z
L I S TA D E E J E R C I C IOS QU E S E R E COMI E N D A 
PAR A L AS MU J E R E S 
( 1 5 A 2 0 R E P E T I C I O N E S ) 
1.- PIERNA: 
Involucra tanto el cuadriceps como el glúteo 
para así trabajar los dos: 
-SENTADILLA EN MÁQUINA. 
-PRENSA ATLÉTICA 
-EXTENSIONES DE CUADRÍCEPS EN 
MÁQUINA 
-EXTENSIONES DE CUADRICEPS 
TUMBADA 
-DESPLAZAMIENTOS, SPLITS O 
ZANCADAS 
-MÁQUINA DE ADUCTORES. 
-ADUCTORES TUMBADA.CURL FEMORAL 
-TUMBADA O DE PIE
2 . -GL Ú T EOS : PA R A E N D U R E C E R LO Y 
L E VA N TA R LO, E L GL Ú T EO S E E N T R E N A 
S I EMP R E CON L A H I P E R E X T E N S IÓN D E L A 
C A D E R A . 
.-MAQUINAMULTICADERA: PATADA ATRÁS 
.-MAQUINAMULTICADERA: PATADA LATERAL 
.-PATADA ATRÁS DESDE RODILLAS. 
.-PATADA ATRÁS DE PIE. 
.-MÁQUINA DE GLÚTEO. 
.-MÁQUINA DE ADUCTORES. 
.-ELEVACIONES DE PIERNAS TUMBADA EN 
BANCO V. 
.-ELEVACIONES DE RODILLAS TUMBADA EN 
BANCO V. 
.-ELEVACIONES DE PIERNA TUMBADA BOCA 
ABAJO. 
.-ELEVACIÓN DE RODILLAS TUMBADA.
3.- TRÍCEPS: EXTENSIONES EN POLEA. 
.-FONDOS INVERTIDOS 
4 . - C I N T U R A Y A B D O M I N A L E S : 
M O V I M I E N TO S D E F L E X I Ó N , 
L AT E R A L I Z A C I Ó N Y R O TA C I Ó N D E L 
T R O N C O . 
- . C O N T R A C C I O N E S I N V E R T I D A S . 
- . C O N T R A C C I O N E S C O D O A 
R O D I L L A . 
5.- PECTORAL: TRABAJAR LAS FIBRAS 
ALTAS Y CENTRALES DEL PECHO. 
-. PRESS SUPERIOR CON MANCUERNAS. 
-.FONDOS CON LOS PIES. 
-.ELEVADOS FONDOS.

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Rutina de ejercicios. si no sabes que hacer a la hora de ir al gym

  • 1. RUTINA DE EJERCICIOS PARA MUJERES Por: Karla Villegas
  • 2. RUTINA DE EJERCICIOS PARA MUJERES Una rutina de ejercicios nos brindará grandes beneficios para nuestra salud y nos permitirá lucir un cuerpo más fuerte, más saludable y más atractivo LO S E J E R C I C I O S C O N P E S A S PA R A MU J E R E S S E IMP O N E N C OMO U NA E XC E L E N T E A LT E R NAT I VA PA R A ME J OR A R NUE S T RO E S TA D O F Í S I C O. E S TO S N O S AY U DA R Á N A C OMB AT I R E L S O B R E P E S O Y L A F L A C C I D E Z
  • 3. L I S TA D E E J E R C I C IOS QU E S E R E COMI E N D A PAR A L AS MU J E R E S ( 1 5 A 2 0 R E P E T I C I O N E S ) 1.- PIERNA: Involucra tanto el cuadriceps como el glúteo para así trabajar los dos: -SENTADILLA EN MÁQUINA. -PRENSA ATLÉTICA -EXTENSIONES DE CUADRÍCEPS EN MÁQUINA -EXTENSIONES DE CUADRICEPS TUMBADA -DESPLAZAMIENTOS, SPLITS O ZANCADAS -MÁQUINA DE ADUCTORES. -ADUCTORES TUMBADA.CURL FEMORAL -TUMBADA O DE PIE
  • 4. 2 . -GL Ú T EOS : PA R A E N D U R E C E R LO Y L E VA N TA R LO, E L GL Ú T EO S E E N T R E N A S I EMP R E CON L A H I P E R E X T E N S IÓN D E L A C A D E R A . .-MAQUINAMULTICADERA: PATADA ATRÁS .-MAQUINAMULTICADERA: PATADA LATERAL .-PATADA ATRÁS DESDE RODILLAS. .-PATADA ATRÁS DE PIE. .-MÁQUINA DE GLÚTEO. .-MÁQUINA DE ADUCTORES. .-ELEVACIONES DE PIERNAS TUMBADA EN BANCO V. .-ELEVACIONES DE RODILLAS TUMBADA EN BANCO V. .-ELEVACIONES DE PIERNA TUMBADA BOCA ABAJO. .-ELEVACIÓN DE RODILLAS TUMBADA.
  • 5. 3.- TRÍCEPS: EXTENSIONES EN POLEA. .-FONDOS INVERTIDOS 4 . - C I N T U R A Y A B D O M I N A L E S : M O V I M I E N TO S D E F L E X I Ó N , L AT E R A L I Z A C I Ó N Y R O TA C I Ó N D E L T R O N C O . - . C O N T R A C C I O N E S I N V E R T I D A S . - . C O N T R A C C I O N E S C O D O A R O D I L L A . 5.- PECTORAL: TRABAJAR LAS FIBRAS ALTAS Y CENTRALES DEL PECHO. -. PRESS SUPERIOR CON MANCUERNAS. -.FONDOS CON LOS PIES. -.ELEVADOS FONDOS.