{"id":29850,"date":"2024-10-07T11:38:15","date_gmt":"2024-10-07T09:38:15","guid":{"rendered":"https:\/\/behumax.com\/?p=29850"},"modified":"2024-10-08T10:44:18","modified_gmt":"2024-10-08T08:44:18","slug":"guia-de-entrenamiento-multigym-300-pro","status":"publish","type":"post","link":"https:\/\/dev2.behumax.com\/pt\/guia-de-entrenamiento-multigym-300-pro\/","title":{"rendered":"Guia de treino Multigym 300 PRO"},"content":{"rendered":"\n[section padding=&#8221;5px&#8221;]\n\n<p>El <strong>Multigym 300 PRO de Behumax<\/strong> es una m\u00e1quina de musculaci\u00f3n multifuncional dise\u00f1ada para ofrecer una amplia variedad de ejercicios, permiti\u00e9ndote trabajar todos los grupos musculares desde la comodidad de tu hogar o centro de entrenamiento. Con una estructura compacta pero robusta, esta m\u00e1quina est\u00e1 equipada con diversas estaciones que te permiten realizar ejercicios para el pecho, espalda, hombros, brazos y piernas, adapt\u00e1ndose perfectamente tanto a principiantes como a usuarios m\u00e1s avanzados.<\/p>\n<p><strong>Este programa de entrenamiento est\u00e1 estructurado para maximizar los beneficios del Multigym 300 PRO,<\/strong> brind\u00e1ndote una rutina diaria que se enfoca tanto en el tren inferior como superior, asegurando un desarrollo muscular equilibrado y una mejora en la fuerza y resistencia. A lo largo de la semana, se alternan los grupos musculares trabajados para proporcionar el descanso necesario y evitar las lesiones del sobreentrenamiento, lo que te permitir\u00e1 progresar de manera segura y efectiva.<\/p>\n<p><strong>Sigue esta gu\u00eda para aprovechar al m\u00e1ximo las capacidades del Multigym 300 PRO<\/strong> y lograr tus objetivos de fitness, ya sea que est\u00e9s buscando aumentar tu masa muscular, mejorar tu tonificaci\u00f3n o simplemente mantenerte en forma.<\/p>\n\n[\/section]\n[section padding=&#8221;0px&#8221;]\n\n[row]\n\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243;]\n\n[ux_image id=&#8221;30225&#8243; image_size=&#8221;original&#8221; margin=&#8221;0px 0px -4px 0px&#8221;]\n\n\n[\/col]\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#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-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev2.behumax.com\/pt\/guia-de-entrenamiento-multigym-300-pro\/#Lunes_Pecho_y_Piernas\" >Lunes: Pecho y Piernas<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev2.behumax.com\/pt\/guia-de-entrenamiento-multigym-300-pro\/#Martes_Espalda_y_Biceps\" >Martes: Espalda y B\u00edceps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev2.behumax.com\/pt\/guia-de-entrenamiento-multigym-300-pro\/#Miercoles_Pecho_y_Piernas\" >Mi\u00e9rcoles: Pecho y Piernas<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev2.behumax.com\/pt\/guia-de-entrenamiento-multigym-300-pro\/#Jueves_Hombros_y_Piernas\" >Jueves: Hombros y Piernas<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev2.behumax.com\/pt\/guia-de-entrenamiento-multigym-300-pro\/#Viernes_Pecho_Espalda_y_Piernas\" >Viernes: Pecho, Espalda, y Piernas<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev2.behumax.com\/pt\/guia-de-entrenamiento-multigym-300-pro\/#Semana_1_Reto_Multigym_300_PRO\" >Semana 1: Reto Multigym 300 PRO<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev2.behumax.com\/pt\/guia-de-entrenamiento-multigym-300-pro\/#Consejos_Generales\" >Consejos Generales<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Lunes_Pecho_y_Piernas\"><\/span><strong>Lunes: Pecho y Piernas<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li><strong>Press de Pecho<\/strong>\n<ul>\n<li><strong>Series:<\/strong> 3<\/li>\n<li><strong>Repeticiones:<\/strong> 10-12<\/li>\n<li><strong>Descripci\u00f3n:<\/strong> Usa las almohadillas frontales de la m\u00e1quina para realizar un press de pecho. Si\u00e9ntate con la espalda apoyada y empuja las asas hacia adelante, extendiendo completamente los brazos. Regresa lentamente.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Jal\u00f3n al Pecho<\/strong>\n<ul>\n<li><strong>Series:<\/strong> 3<\/li>\n<li><strong>Repeticiones:<\/strong> 10-12<\/li>\n<li><strong>Descripci\u00f3n:<\/strong> Coloca las manos en la barra superior y jala hacia abajo hasta que la barra llegue cerca de tu pecho. Mant\u00e9n la espalda recta y controla el movimiento al subir.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Ejercicio de Abductores<\/strong>\n<ul>\n<li><strong>Series:<\/strong> 3<\/li>\n<li><strong>Repeticiones:<\/strong> 15<\/li>\n<li><strong>Descripci\u00f3n:<\/strong> Utiliza la funci\u00f3n para piernas de la m\u00e1quina para trabajar los abductores, empujando las almohadillas hacia afuera contra la resistencia.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p>\u00a0<\/p>\n\n[\/col]\n\n[\/row]\n\n[\/section]\n[section padding=&#8221;0px&#8221;]\n\n[row]\n\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243;]\n\n<h2><span class=\"ez-toc-section\" id=\"Martes_Espalda_y_Biceps\"><\/span><strong>Martes: Espalda y B\u00edceps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li><strong>Remo Bajo<\/strong>\n<ul>\n<li><strong>Series:<\/strong> 3<\/li>\n<li><strong>Repeticiones:<\/strong> 10-12<\/li>\n<li><strong>Descripci\u00f3n:<\/strong> Si\u00e9ntate en el asiento frontal, agarra las asas laterales y tira de ellas hacia tu abdomen. Mant\u00e9n la espalda recta durante todo el movimiento.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Curl de B\u00edceps<\/strong>\n<ul>\n<li><strong>Series:<\/strong> 3<\/li>\n<li><strong>Repeticiones:<\/strong> 10-12<\/li>\n<li><strong>Descripci\u00f3n:<\/strong> Usa la barra inferior de la m\u00e1quina. De pie, con los codos pegados al cuerpo, levanta la barra hacia tus hombros flexionando los codos.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Aductores<\/strong>\n<ul>\n<li><strong>Series:<\/strong> 3<\/li>\n<li><strong>Repeticiones:<\/strong> 15<\/li>\n<li><strong>Descripci\u00f3n:<\/strong> Similar al ejercicio de abductores, pero ahora empujas hacia adentro con las piernas para trabajar los aductores.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n[\/col]\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243;]\n\n[ux_image id=&#8221;30226&#8243;]\n\n\n[\/col]\n\n[\/row]\n\n[\/section]\n[section padding=&#8221;0px&#8221;]\n\n[row]\n\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243;]\n\n[ux_image id=&#8221;30227&#8243;]\n\n\n[\/col]\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243;]\n\n<h2><span class=\"ez-toc-section\" id=\"Miercoles_Pecho_y_Piernas\"><\/span><strong>Mi\u00e9rcoles: Pecho y Piernas<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li><strong>Contractor de Pecho<\/strong>\n<ul>\n<li><strong>Series:<\/strong> 3<\/li>\n<li><strong>Repeticiones:<\/strong> 10-12<\/li>\n<li><strong>Descripci\u00f3n:<\/strong> Si\u00e9ntate y agarra las asas ubicadas a los lados. Junta los brazos frente a tu pecho, enfoc\u00e1ndote en contraer los m\u00fasculos pectorales.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Extensi\u00f3n de Tr\u00edceps<\/strong>\n<ul>\n<li><strong>Series:<\/strong> 3<\/li>\n<li><strong>Repeticiones:<\/strong> 10-12<\/li>\n<li><strong>Descripci\u00f3n:<\/strong> Usa la barra conectada a la polea alta. Empuja hacia abajo manteniendo los codos pegados al cuerpo hasta extender completamente los brazos.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Extensi\u00f3n de Pierna<\/strong>\n<ul>\n<li><strong>Series:<\/strong> 3<\/li>\n<li><strong>Repeticiones:<\/strong> 12-15<\/li>\n<li><strong>Descripci\u00f3n:<\/strong> Si\u00e9ntate en el banco con las piernas debajo de las almohadillas y extiende las piernas hacia adelante, enfoc\u00e1ndote en los cu\u00e1driceps.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n[\/col]\n\n[\/row]\n\n[\/section]\n[section padding=&#8221;0px&#8221;]\n\n[row]\n\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243;]\n\n<h2><span class=\"ez-toc-section\" id=\"Jueves_Hombros_y_Piernas\"><\/span><strong>Jueves: Hombros y Piernas<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li><strong>Elevaci\u00f3n de Hombros<\/strong>\n<ul>\n<li><strong>Series:<\/strong> 3<\/li>\n<li><strong>Repeticiones:<\/strong> 10-12<\/li>\n<li><strong>Descripci\u00f3n:<\/strong> Si\u00e9ntate y agarra las asas superiores. Empuja hacia arriba hasta que tus brazos est\u00e9n completamente extendidos sobre tu cabeza.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Curl de B\u00edceps Sentado<\/strong>\n<ul>\n<li><strong>Series:<\/strong> 3<\/li>\n<li><strong>Repeticiones:<\/strong> 10-12<\/li>\n<li><strong>Descripci\u00f3n:<\/strong> Sentado en el banco, flexiona los codos para levantar la barra hacia tus hombros.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n[\/col]\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243;]\n\n[ux_image id=&#8221;30228&#8243;]\n\n\n[\/col]\n\n[\/row]\n\n[\/section]\n[section padding=&#8221;0px&#8221;]\n\n[row]\n\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243;]\n\n[ux_image id=&#8221;30231&#8243;]\n\n\n[\/col]\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243;]\n\n<h2><span class=\"ez-toc-section\" id=\"Viernes_Pecho_Espalda_y_Piernas\"><\/span><strong>Viernes: Pecho, Espalda, y Piernas<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li><strong>Press de Pecho<\/strong>\n<ul>\n<li><strong>Series:<\/strong> 3<\/li>\n<li><strong>Repeticiones:<\/strong> 10-12<\/li>\n<li><strong>Descripci\u00f3n:<\/strong> Repite el ejercicio del lunes.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Remo Bajo<\/strong>\n<ul>\n<li><strong>Series:<\/strong> 3<\/li>\n<li><strong>Repeticiones:<\/strong> 10-12<\/li>\n<li><strong>Descripci\u00f3n:<\/strong> Repite el ejercicio del martes.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Curl de B\u00edceps<\/strong>\n<ul>\n<li><strong>Series:<\/strong> 3<\/li>\n<li><strong>Repeticiones:<\/strong> 10-12<\/li>\n<li><strong>Descripci\u00f3n:<\/strong> Repite el ejercicio del martes, esta vez asegurando un control perfecto en cada repetici\u00f3n.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Extensi\u00f3n de Pierna<\/strong>\n<ul>\n<li><strong>Series:<\/strong> 3<\/li>\n<li><strong>Repeticiones:<\/strong> 12-15<\/li>\n<li><strong>Descripci\u00f3n:<\/strong> Repite el ejercicio del mi\u00e9rcoles.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Extensi\u00f3n de Tr\u00edceps<\/strong>\n<ul>\n<li><strong>Series:<\/strong> 3<\/li>\n<li><strong>Repeticiones:<\/strong> 10-12<\/li>\n<li><strong>Descripci\u00f3n:<\/strong> Repite el ejercicio del mi\u00e9rcoles.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n[\/col]\n[col span__sm=&#8221;12&#8243;]\n\n<h2><span class=\"ez-toc-section\" id=\"Semana_1_Reto_Multigym_300_PRO\"><\/span><strong>Semana 1: Reto Multigym 300 PRO<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n[ux_html]\n\n<iframe width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/SVt5W7QmiSA?si=iyZ0H7__yY0yhlUu\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n[\/ux_html]\n\n[\/col]\n[col span__sm=&#8221;12&#8243;]\n\n<h2><span class=\"ez-toc-section\" id=\"Consejos_Generales\"><\/span><strong>Consejos Generales<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li><strong>Calentamiento:<\/strong> Realiza un calentamiento general de 5-10 minutos antes de comenzar la rutina.<\/li>\n<li><strong>Estiramiento:<\/strong> Estira los grupos musculares trabajados al finalizar cada sesi\u00f3n para mejorar la recuperaci\u00f3n.<\/li>\n<li><strong>Respiraci\u00f3n:<\/strong> Exhala durante la fase de esfuerzo (cuando empujas o tiras) e inhala al regresar a la posici\u00f3n inicial.<\/li>\n<\/ul>\n<p><strong>Este programa est\u00e1 adaptado para sacar el m\u00e1ximo provecho del Multigym 300 PRO<\/strong> de Behumax, cubriendo una gama completa de ejercicios para un entrenamiento efectivo. Adem\u00e1s, esta gu\u00eda es aplicable a otros modelos de Multigym de Behumax, brindando versatilidad en su uso. 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Comienza el reto de 21 dias con esta m\u00e1quina multifuncion y s\u00e1cale el m\u00e1ximo partido a tu entrenamiento.\" \/>\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\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Gu\u00eda de Entrenamiento Multigym 300 PRO: Reto 21 d\u00edas | Behumax\" \/>\n<meta property=\"og:description\" content=\"El Multigym 300 PRO de Behumax. 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