{"id":30585,"date":"2024-10-16T10:59:14","date_gmt":"2024-10-16T08:59:14","guid":{"rendered":"https:\/\/behumax.com\/?p=30585"},"modified":"2024-10-16T11:25:38","modified_gmt":"2024-10-16T09:25:38","slug":"guia-de-entrenamiento-multigym-550-pro","status":"publish","type":"post","link":"https:\/\/dev2.behumax.com\/pt\/guia-de-entrenamiento-multigym-550-pro\/","title":{"rendered":"Guia de treino Multigym 550 PRO"},"content":{"rendered":"\n[section padding=&#8221;5px&#8221;]\n\n<p>El <strong>Multigym 550 PRO de Behumax<\/strong> es una estaci\u00f3n de entrenamiento avanzada creada para quienes buscan un equipo que permita realizar una amplia gama de ejercicios, tanto para el tren superior como inferior del cuerpo. Este equipo es perfecto para usuarios de todos los niveles, combina m\u00faltiples funciones en una sola m\u00e1quina, lo que te permite entrenar de manera efectiva. Con la capacidad de trabajar diferentes grupos musculares a lo largo de la semana, este programa est\u00e1 dise\u00f1ado para ayudarte a alcanzar tus metas de acondicionamiento f\u00edsico.<\/p>\n<p>A continuaci\u00f3n, presentamos una rutina estructurada para maximizar <strong>los beneficios del Multigym 550 PRO,<\/strong> con ejercicios espec\u00edficos para cada d\u00eda de la semana, asegurando que trabajes todos los grupos musculares clave y que des el descanso adecuado a cada \u00e1rea.<\/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;29137&#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-550-pro\/#Lunes_Espalda_Piernas_y_Triceps\" >Lunes: Espalda, Piernas y Tr\u00edceps<\/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-550-pro\/#Martes_Pecho_y_Biceps\" >Martes: Pecho 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-550-pro\/#Miercoles_Espalda_Piernas_y_Abdominales\" >Mi\u00e9rcoles: Espalda, Piernas y Abdominales<\/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-550-pro\/#Jueves_Espalda_Piernas_y_Hombros\" >Jueves: Espalda, Piernas y Hombros<\/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-550-pro\/#Viernes_Pecho_Piernas_y_Brazos\" >Viernes: Pecho, Piernas y Brazos<\/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-550-pro\/#Semana_2_Reto_Multigym_550_PRO\" >Semana 2: Reto Multigym 550 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-550-pro\/#Consejos_Generales\" >Consejos Generales<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Lunes_Espalda_Piernas_y_Triceps\"><\/span><strong>Lunes: Espalda, Piernas y Tr\u00edceps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li><strong>Tracci\u00f3n Vertical para Espalda<\/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 con la espalda recta y agarra la barra superior. Tira de la barra hacia abajo hasta que llegue a la altura de tu pecho, manteniendo los codos cerca del cuerpo.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Empuje de Piernas (Leg Press)<\/strong>\n<ul>\n<li><strong>Series:<\/strong> 3<\/li>\n<li><strong>Repeticiones:<\/strong> 12-15<\/li>\n<li><strong>Descripci\u00f3n:<\/strong> Coloca los pies en la plataforma y empuja hacia adelante hasta que tus piernas est\u00e9n completamente extendidas. Vuelve a la posici\u00f3n inicial controlando el movimiento.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Abdominales en Banco<\/strong>\n<ul>\n<li><strong>Series:<\/strong> 3<\/li>\n<li><strong>Repeticiones:<\/strong> 15-20<\/li>\n<li><strong>Descripci\u00f3n:<\/strong> Acu\u00e9state en el banco y realiza una flexi\u00f3n abdominal llevando el torso hacia las rodillas.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Tr\u00edceps tras Nuca<\/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 cuerda o barra conectada a la polea alta. Pasa las manos detr\u00e1s de la cabeza y extiende los brazos hacia arriba, contrayendo los tr\u00edceps.<\/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=\"Martes_Pecho_y_Biceps\"><\/span><strong>Martes: Pecho y B\u00edceps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li><strong>Press de Pecho en Polea Frontal<\/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 de la polea frontal. Empuja hacia adelante extendiendo los brazos, enfoc\u00e1ndote en contraer el pecho.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Curl de B\u00edceps Unilateral<\/strong>\n<ul>\n<li><strong>Series:<\/strong> 3<\/li>\n<li><strong>Repeticiones:<\/strong> 10-12 por brazo<\/li>\n<li><strong>Descripci\u00f3n:<\/strong> Utiliza una sola asa para realizar un curl de b\u00edceps con cada brazo por separado, manteniendo el codo pegado al cuerpo.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Abdominales en Barra Fondos<\/strong>\n<ul>\n<li><strong>Series:<\/strong> 3<\/li>\n<li><strong>Repeticiones:<\/strong> 15-20<\/li>\n<li><strong>Descripci\u00f3n:<\/strong> Ag\u00e1rrate de la barra superior y eleva las piernas hacia el pecho, manteniendo el control en todo momento.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Apertura 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 abre los brazos hacia los lados mientras sostienes las asas, enfoc\u00e1ndote en los deltoides.<\/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;29150&#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;29139&#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_Espalda_Piernas_y_Abdominales\"><\/span><strong>Mi\u00e9rcoles: Espalda, Piernas y Abdominales<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li><strong>Jal\u00f3n al Pecho Supino<\/strong>\n<ul>\n<li><strong>Series:<\/strong> 3<\/li>\n<li><strong>Repeticiones:<\/strong> 10-12<\/li>\n<li><strong>Descripci\u00f3n:<\/strong> Similar al jal\u00f3n tradicional, pero esta vez con un agarre supino (palmas hacia ti), lo que enfatiza m\u00e1s los b\u00edceps y la parte baja de la espalda.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Extensi\u00f3n de Cu\u00e1driceps (Leg Extension)<\/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 y extiende las piernas hacia adelante, concentr\u00e1ndote en contraer los cu\u00e1driceps.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Fondos en Paralelas<\/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 barras paralelas para realizar fondos, bajando hasta que tus brazos formen un \u00e1ngulo de 90 grados y luego sube de nuevo.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Abdominales en Polea Central<\/strong>\n<ul>\n<li><strong>Series:<\/strong> 3<\/li>\n<li><strong>Repeticiones:<\/strong> 15-20<\/li>\n<li><strong>Descripci\u00f3n:<\/strong> Usa la polea central para realizar abdominales, tirando de la cuerda hacia abajo mientras contraes los m\u00fasculos abdominales.<\/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_Espalda_Piernas_y_Hombros\"><\/span><strong>Jueves: Espalda, Piernas y Hombros<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li><strong>Dominadas<\/strong>\n<ul>\n<li><strong>Series:<\/strong> 3<\/li>\n<li><strong>Repeticiones:<\/strong> 10-12<\/li>\n<li><strong>Descripci\u00f3n:<\/strong> Ag\u00e1rrate de la barra superior y levanta tu cuerpo hasta que la barbilla est\u00e9 por encima de la barra, luego baja controladamente.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Empuje de Isquiotibiales<\/strong>\n<ul>\n<li><strong>Series:<\/strong> 3<\/li>\n<li><strong>Repeticiones:<\/strong> 12-15<\/li>\n<li><strong>Descripci\u00f3n:<\/strong> Acu\u00e9state boca abajo y coloca las almohadillas sobre los tobillos. Flexiona las rodillas para llevar los talones hacia los gl\u00fateos.<\/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> De pie, realiza un curl de b\u00edceps utilizando la barra o las asas de la polea.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Press de Hombros 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> Si\u00e9ntate y empuja las asas hacia arriba hasta que los brazos est\u00e9n completamente extendidos sobre la cabeza.<\/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;29148&#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;29149&#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_Piernas_y_Brazos\"><\/span><strong>Viernes: Pecho, Piernas y Brazos<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li><strong>Jal\u00f3n al Pecho Supino<\/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<li><strong>Empuje de Piernas (Leg Press)<\/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 lunes.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Press de Hombros 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> Repite el ejercicio del jueves.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Press de Pecho Frontal<\/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 jueves.<\/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 polea alta para realizar extensiones de tr\u00edceps, empujando la barra hacia abajo hasta que los brazos est\u00e9n completamente extendidos.<\/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_2_Reto_Multigym_550_PRO\"><\/span><strong>Semana 2: Reto Multigym 550 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\/SpFn15bTggQ?si=3DD5M14KXQ5WQT0s\" 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> Antes de comenzar, realiza un calentamiento de 5-10 minutos para preparar tus m\u00fasculos.<\/li>\n<li><strong>Estiramiento:<\/strong> Al finalizar, dedica unos minutos a estirar los grupos musculares trabajados para mejorar la flexibilidad y recuperaci\u00f3n.<\/li>\n<\/ul>\n<p>Este programa est\u00e1 dise\u00f1ado para ofrecer un entrenamiento equilibrado y efectivo utilizando todas las funcionalidades del <strong>Multigym 550 PRO de Behumax<\/strong>, ayud\u00e1ndote a desarrollar fuerza y resistencia en todo el cuerpo de manera segura y eficiente.<\/p>\n[button text=&#8221;Comienza el reto de 21 dias de musculacion&#8221; 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