{"id":10527,"date":"2023-06-05T12:46:51","date_gmt":"2023-06-05T10:46:51","guid":{"rendered":"https:\/\/behumax.com\/?p=10527"},"modified":"2025-10-06T10:20:54","modified_gmt":"2025-10-06T08:20:54","slug":"guia-de-ejercicios-para-multigym","status":"publish","type":"post","link":"https:\/\/dev2.behumax.com\/pt\/guia-de-ejercicios-para-multigym\/","title":{"rendered":"Guia de exerc\u00edcios para Multigym"},"content":{"rendered":"\n[ux_image id=&#8221;4570&#8243; height=&#8221;492px&#8221; image_overlay=&#8221;rgba(2, 45, 61, 0)&#8221; visibility=&#8221;hidden&#8221;]\n\n[ux_products auto_slide=&#8221;3000&#8243; ids=&#8221;2108,2110,8208,21527&#8243;]\n\n[section label=&#8221;multigym ejerc 1&#8243; padding=&#8221;4px&#8221;]\n\n[row]\n\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243; animate=&#8221;fadeInLeft&#8221;]\n\n[ux_image id=&#8221;10542&#8243;]\n\n\n[\/col]\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243;]\n\n[ux_text font_size=&#8221;1.2&#8243;]\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_88 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Tabla de Contenidos<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #13181c;color:#13181c\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #13181c;color:#13181c\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev2.behumax.com\/pt\/guia-de-ejercicios-para-multigym\/#Press_de_pecho\" >Press de pecho<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev2.behumax.com\/pt\/guia-de-ejercicios-para-multigym\/#Apertura_de_pectorales\" >Apertura de pectorales<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev2.behumax.com\/pt\/guia-de-ejercicios-para-multigym\/#Remo_a_una_mano_sentado\" >Remo a una mano sentado<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev2.behumax.com\/pt\/guia-de-ejercicios-para-multigym\/#Extensiones_de_piernas\" >Extensiones de piernas<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev2.behumax.com\/pt\/guia-de-ejercicios-para-multigym\/#Curls_de_brazos\" >Curls de brazos<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev2.behumax.com\/pt\/guia-de-ejercicios-para-multigym\/#Jalon_al_pecho\" >Jal\u00f3n al pecho<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev2.behumax.com\/pt\/guia-de-ejercicios-para-multigym\/#Extension_de_triceps\" >Extensi\u00f3n de triceps<\/a><\/li><\/ul><\/nav><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Press_de_pecho\"><\/span><strong>Press de pecho<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n[\/ux_text]\n[divider width=&#8221;38px&#8221; height=&#8221;2px&#8221; color=&#8221;rgb(0, 0, 0)&#8221;]\n\n<ol>\n<li><strong>Si\u00e9ntate en el banco<\/strong> con la espalda bien apoyada y coloca las manos en los agarres de la m\u00e1quina. Aseg\u00farate de que tus pies est\u00e9n firmemente en el suelo para mantener una buena postura y estabilidad.<\/li>\n<li><strong>Empuja los agarres hacia adelante<\/strong> hasta que los brazos est\u00e9n casi completamente extendidos. <strong>No bloquees los codos para evitar lesiones.<\/strong><\/li>\n<li><strong>Regresa lentamente<\/strong> los agarres a la posici\u00f3n inicial, manteniendo el control del movimiento en todo momento.<strong> Repite el movimiento.<\/strong><\/li>\n<\/ol>\n<p><strong>Recomendaci\u00f3n:<\/strong> Realiza 3 series de 12 repeticiones para desarrollar fuerza y tama\u00f1o en el pecho.<\/p>\n\n[\/col]\n\n[\/row]\n\n[\/section]\n[section label=&#8221;Multigym ejerc 2&#8243; padding=&#8221;0px&#8221;]\n\n[row]\n\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243;]\n\n[ux_text font_size=&#8221;1.2&#8243;]\n\n<h3><span class=\"ez-toc-section\" id=\"Apertura_de_pectorales\"><\/span><strong>Apertura de pectorales<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n[\/ux_text]\n[divider width=&#8221;38px&#8221; height=&#8221;2px&#8221; color=&#8221;rgb(0, 0, 0)&#8221;]\n\n<ol>\n<li><strong>Si\u00e9ntate en el banco<\/strong> y agarra con las manos las empu\u00f1aduras verticales de la m\u00e1quina. Ajusta la posici\u00f3n de las empu\u00f1aduras si es necesario para que est\u00e9n a la <strong>altura de tus hombros.<\/strong><\/li>\n<li><strong>Cierra los brazos<\/strong> lentamente hasta juntar las manos frente a tu pecho, sintiendo c\u00f3mo se contraen los m\u00fasculos pectorales.<\/li>\n<li><strong>Abre los brazos<\/strong> nuevamente a la posici\u00f3n inicial de manera controlada y repite el movimiento.<\/li>\n<\/ol>\n<p><strong>Recomendaci\u00f3n:<\/strong> Realiza 3 series de 12 repeticiones para trabajar la parte externa de los pectorales y mejorar la amplitud del pecho.<\/p>\n\n[\/col]\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243; animate=&#8221;fadeInRight&#8221;]\n\n[ux_image id=&#8221;10543&#8243;]\n\n\n[\/col]\n\n[\/row]\n\n[\/section]\n[section label=&#8221;Multigym ejerc 2.5&#8243; padding=&#8221;0px&#8221;]\n\n[row]\n\n[col span__sm=&#8221;12&#8243;]\n\n[ux_text font_size=&#8221;1.2&#8243;]\n\n<h3><span class=\"ez-toc-section\" id=\"Remo_a_una_mano_sentado\"><\/span><strong>Remo a una mano sentado<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n[\/ux_text]\n[divider width=&#8221;38px&#8221; height=&#8221;2px&#8221; color=&#8221;rgb(0, 0, 0)&#8221;]\n\n<ol>\n<li><strong>Si\u00e9ntate en el banco<\/strong> con los pies colocados en los soportes y agarra la empu\u00f1adura con una mano. Mant\u00e9n la espalda recta..<\/li>\n<li><strong>Tira de la empu\u00f1adura hacia tu cuerpo<\/strong>, asegur\u00e1ndote de mantener los codos cerca de tus costados. Este movimiento debe ser fluido y controlado.<\/li>\n<li><strong>Extiende los brazos hacia adelante<\/strong> lentamente, permitiendo que la empu\u00f1adura regrese a la posici\u00f3n inicial, y repite el movimiento.<\/li>\n<\/ol>\n<p><strong>Recomendaci\u00f3n:<\/strong> Realiza 3 series de 12 repeticiones por cada brazo para equilibrar la fuerza en ambos lados del cuerpo y mejorar la musculatura de la espalda.<\/p>\n\n[\/col]\n\n[\/row]\n\n[\/section]\n[section label=&#8221;multigym ejerc 3&#8243; padding=&#8221;4px&#8221;]\n\n[row]\n\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243; animate=&#8221;fadeInLeft&#8221;]\n\n[ux_image id=&#8221;10544&#8243;]\n\n\n[\/col]\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243;]\n\n[ux_text font_size=&#8221;1.2&#8243;]\n\n<h3><span class=\"ez-toc-section\" id=\"Extensiones_de_piernas\"><\/span><strong>Extensiones de piernas<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n[\/ux_text]\n[divider width=&#8221;38px&#8221; height=&#8221;2px&#8221; color=&#8221;rgb(0, 0, 0)&#8221;]\n\n<ol>\n<li><strong>Si\u00e9ntate en el banco<\/strong> con los pies colocados bajo los rodillos de la m\u00e1quina. Ajusta la m\u00e1quina para que los rodillos est\u00e9n c\u00f3modamente posicionados sobre tus tobillos.<\/li>\n<li><strong>Extiende las piernas hacia arriba<\/strong> hasta que est\u00e9n casi completamente rectas. Mant\u00e9n la tensi\u00f3n en los m\u00fasculos cu\u00e1driceps a lo largo del movimiento.<\/li>\n<li><strong>Regresa lentamente<\/strong> las piernas a la posici\u00f3n inicial, asegur\u00e1ndote de no dejar caer el peso bruscamente. <strong>Repite el movimiento.<\/strong><\/li>\n<\/ol>\n<p><strong>Recomendaci\u00f3n:<\/strong> Realiza 3 series de 15 repeticiones para fortalecer y definir los m\u00fasculos del muslo.<\/p>\n\n[\/col]\n\n[\/row]\n\n[\/section]\n[section label=&#8221;Multigym ejerc 4&#8243; padding=&#8221;0px&#8221;]\n\n[row]\n\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243;]\n\n[ux_text font_size=&#8221;1.2&#8243;]\n\n<h3><span class=\"ez-toc-section\" id=\"Curls_de_brazos\"><\/span><strong>Curls de brazos<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n[\/ux_text]\n[divider width=&#8221;38px&#8221; height=&#8221;2px&#8221; color=&#8221;rgb(0, 0, 0)&#8221;]\n\n<ol>\n<li><strong>Si\u00e9ntate en el banco<\/strong> con los brazos extendidos y las manos agarrando las empu\u00f1aduras de la m\u00e1quina. <strong>Mant\u00e9n los codos pegados al cuerpo.<\/strong><\/li>\n<li><strong>Flexiona los codos<\/strong> para levantar las empu\u00f1aduras hacia los hombros, contrayendo los m\u00fasculos b\u00edceps al m\u00e1ximo.<\/li>\n<li><strong>Baja lentamente<\/strong> las empu\u00f1aduras a la posici\u00f3n inicial, controlando el peso durante todo el movimiento, y repite.<\/li>\n<\/ol>\n<p><strong>Recomendaci\u00f3n:<\/strong> Realiza 3 series de 12 repeticiones para aumentar la masa y definici\u00f3n de los b\u00edceps.<\/p>\n\n[\/col]\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243; animate=&#8221;fadeInRight&#8221;]\n\n[ux_image id=&#8221;10545&#8243;]\n\n\n[\/col]\n\n[\/row]\n\n[\/section]\n[section label=&#8221;multigym ejerc 5&#8243; padding=&#8221;4px&#8221;]\n\n[row]\n\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243; animate=&#8221;fadeInLeft&#8221;]\n\n[ux_image id=&#8221;10546&#8243;]\n\n\n[\/col]\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243;]\n\n[ux_text font_size=&#8221;1.2&#8243;]\n\n<h3><span class=\"ez-toc-section\" id=\"Jalon_al_pecho\"><\/span><strong>Jal\u00f3n al pecho<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n[\/ux_text]\n[divider width=&#8221;38px&#8221; height=&#8221;2px&#8221; color=&#8221;rgb(0, 0, 0)&#8221;]\n\n<ol>\n<li><strong>Sujeta la barra<\/strong> de la m\u00e1quina con los brazos extendidos y las palmas hacia adelante, separadas a la anchura de los hombros.<\/li>\n<li><strong>Tracciona la barra hacia abajo<\/strong> por delante de la cabeza hasta llegar a la altura del cuello, justo debajo del ment\u00f3n. Aseg\u00farate de mantener la espalda recta y los hombros hacia atr\u00e1s.<\/li>\n<li><strong>Regresa suavemente<\/strong> la barra a la posici\u00f3n inicial, permitiendo que los brazos se estiren por completo, y <strong>repite el movimiento.<\/strong><\/li>\n<\/ol>\n<p><strong>Recomendaci\u00f3n:<\/strong> Realiza 3 series de 10 repeticiones para trabajar la musculatura de la espalda alta y los hombros.<\/p>\n\n[\/col]\n\n[\/row]\n\n[\/section]\n[section label=&#8221;Multigym ejerc 6&#8243; padding=&#8221;0px&#8221;]\n\n[row]\n\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243;]\n\n[ux_text font_size=&#8221;1.2&#8243;]\n\n<h3><span class=\"ez-toc-section\" id=\"Extension_de_triceps\"><\/span><strong>Extensi\u00f3n de triceps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n[\/ux_text]\n[divider width=&#8221;38px&#8221; height=&#8221;2px&#8221; color=&#8221;rgb(0, 0, 0)&#8221;]\n\n<ol>\n<li><strong>Con la misma barra<\/strong> del jal\u00f3n de pecho, coloca las manos en la barra con las palmas hacia abajo y los codos pegados a la cintura.<\/li>\n<li><strong>Extiende la barra hacia abajo<\/strong> hasta que tus brazos est\u00e9n completamente extendidos, manteniendo los codos cerca del cuerpo en todo momento.<\/li>\n<li><strong>Regresa suavemente<\/strong> la barra a la posici\u00f3n inicial, asegur\u00e1ndote de no levantar los codos, y repite el movimiento.<\/li>\n<\/ol>\n<p><strong>Recomendaci\u00f3n:<\/strong> Realiza 3 series de 12 repeticiones para desarrollar la fuerza y definici\u00f3n de los tr\u00edceps.<\/p>\n\n[\/col]\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243; animate=&#8221;fadeInRight&#8221;]\n\n[ux_image id=&#8221;10547&#8243;]\n\n\n[\/col]\n\n[\/row]\n\n[\/section]\n<p><strong>Recuerda<\/strong> ajustar la resistencia de la <a href=\"https:\/\/dev2.behumax.com\/categoria-producto\/fitness-es\/maquinas-multifuncion\/\"><strong>M\u00e1quina Multiestaci\u00f3n de Musculaci\u00f3n<\/strong><\/a> de acuerdo con tu nivel de condici\u00f3n f\u00edsica y realizar cada ejercicio de forma controlada y segura. Consulta a un entrenador personal o si quieres tambi\u00e9n puedes hablar con los compa\u00f1eros de atenci\u00f3n al cliente profesionales si tienes alguna duda sobre la t\u00e9cnica o la intensidad de los ejercicios.<\/p>\n<p>\u00a1<strong>Disfruta de tu entrenamiento<\/strong> y aprovecha al m\u00e1ximo tu M\u00e1quina Multiestaci\u00f3n de Musculaci\u00f3n!<\/p>\n\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":10531,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center 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center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[221,1111],"tags":[],"class_list":["post-10527","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-es","category-multiestacion-de-musculacion"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Gu\u00eda de entrenamiento de M\u00e1quinas Multigym | Behumax<\/title>\n<meta name=\"description\" content=\"Gu\u00eda de ejercicios con ilustraciones para aprovechar al m\u00e1ximo tu entrenamiento con las m\u00e1quina Multigym de Behumax. \u00a1No esperes m\u00e1s\u00a1\" \/>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" 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