{"id":51330,"date":"2025-09-24T08:39:20","date_gmt":"2025-09-24T06:39:20","guid":{"rendered":"https:\/\/behumax.com\/?p=51330"},"modified":"2026-06-25T08:49:27","modified_gmt":"2026-06-25T06:49:27","slug":"tabela-de-exercicios-em-maquina-de-musculacao","status":"publish","type":"post","link":"https:\/\/dev2.behumax.com\/pt\/tabla-de-ejercicios-en-maquina-de-musculacion\/","title":{"rendered":"Tabela de Exerc\u00edcios em M\u00e1quina de Muscula\u00e7\u00e3o para Treinar Todo o Corpo"},"content":{"rendered":"\n[ux_products equalize_box=&#8221;true&#8221; ids=&#8221;21527,21499,106333,25323&#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\/tabla-de-ejercicios-en-maquina-de-musculacion\/#Rutina_completa_con_maquina_multifuncion\" >Rutina completa con m\u00e1quina multifunci\u00f3n<\/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\/tabla-de-ejercicios-en-maquina-de-musculacion\/#%C2%BFPor_que_entrenar_con_maquina_de_musculacion_en_casa\" >\u00bfPor qu\u00e9 entrenar con m\u00e1quina de musculaci\u00f3n en casa?<\/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\/tabla-de-ejercicios-en-maquina-de-musculacion\/#Tabla_de_Ejercicios_para_Maquina_de_Musculacion\" >Tabla de Ejercicios para M\u00e1quina de Musculaci\u00f3n<\/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\/tabla-de-ejercicios-en-maquina-de-musculacion\/#Rutinas_de_Ejercicios_con_Maquina_de_Musculacion\" >Rutinas de Ejercicios con M\u00e1quina de Musculaci\u00f3n<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev2.behumax.com\/pt\/tabla-de-ejercicios-en-maquina-de-musculacion\/#Rutina_para_Principiantes_3_dias_por_semana\" >Rutina para Principiantes (3 d\u00edas por semana)<\/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\/tabla-de-ejercicios-en-maquina-de-musculacion\/#Rutina_Intermedia_4_dias_por_semana\" >Rutina Intermedia (4 d\u00edas por semana)<\/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\/tabla-de-ejercicios-en-maquina-de-musculacion\/#Rutina_Avanzada_5%E2%80%936_diassemana\" >Rutina Avanzada (5\u20136 d\u00edas\/semana)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev2.behumax.com\/pt\/tabla-de-ejercicios-en-maquina-de-musculacion\/#Video_Ejercicios_en_Maquina_de_Musculacion\" >Video: Ejercicios en M\u00e1quina de Musculaci\u00f3n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev2.behumax.com\/pt\/tabla-de-ejercicios-en-maquina-de-musculacion\/#%C2%BFQue_maquina_de_musculacion_necesito\" >\u00bfQu\u00e9 m\u00e1quina de musculaci\u00f3n necesito?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev2.behumax.com\/pt\/tabla-de-ejercicios-en-maquina-de-musculacion\/#Consejos_para_Aprovechar_la_Maquina_de_Musculacion\" >Consejos para Aprovechar la M\u00e1quina de Musculaci\u00f3n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev2.behumax.com\/pt\/tabla-de-ejercicios-en-maquina-de-musculacion\/#Saca_el_Mejor_Partido_a_tu_Maquina_de_Musculacion\" >Saca el Mejor Partido a tu M\u00e1quina de Musculaci\u00f3n<\/a><\/li><\/ul><\/nav><\/div>\n<h2 data-start=\"389\" data-end=\"644\"><span class=\"ez-toc-section\" id=\"Rutina_completa_con_maquina_multifuncion\"><\/span><strong>Rutina completa con m\u00e1quina multifunci\u00f3n<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"389\" data-end=\"644\">Tener una m\u00e1quina multifunci\u00f3n en casa es como tener un gimnasio completo en una sola pieza. Pero sacarle el m\u00e1ximo partido requiere saber qu\u00e9 ejercicios hacer, en qu\u00e9 orden y con qu\u00e9 intensidad seg\u00fan tu nivel.<\/p>\n<p data-start=\"646\" data-end=\"829\">En esta gu\u00eda encontrar\u00e1s una <strong data-start=\"675\" data-end=\"726\">tabla de ejercicios para <a href=\"https:\/\/dev2.behumax.com\/categoria-producto\/maquinas-multifuncion\/\">m\u00e1quina de musculaci\u00f3n<\/a><\/strong>, rutinas adaptadas a diferentes niveles y consejos para sacar el m\u00e1ximo provecho a tu entrenamiento.<\/p>\n[ux_image id=&#8221;51334&#8243;]\n\n[gap]\n\n<div>\n<div class=\"standard-markdown grid-cols-1 grid [&amp;_&gt;_*]:min-w-0 gap-3\">\n<h2 class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\"><span class=\"ez-toc-section\" id=\"%C2%BFPor_que_entrenar_con_maquina_de_musculacion_en_casa\"><\/span><strong>\u00bfPor qu\u00e9 entrenar con m\u00e1quina de musculaci\u00f3n en casa?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/div>\n<\/div>\n<div>\n<div class=\"standard-markdown grid-cols-1 grid [&amp;_&gt;_*]:min-w-0 gap-3\">\n<p class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\">La m\u00e1quina multifunci\u00f3n tiene ventajas reales frente al gimnasio y frente a los pesos libres:<\/p>\n<\/div>\n<\/div>\n<div>\n<div class=\"standard-markdown grid-cols-1 grid [&amp;_&gt;_*]:min-w-0 gap-3\">\n<ul>\n<li><strong>Entrenas cuando quieres<\/strong> \u2014 sin desplazamientos, sin horarios, sin esperar a que un aparato quede libre<\/li>\n<li><strong>Mayor seguridad que los pesos libres<\/strong> \u2014 las gu\u00edas y apoyos reducen el riesgo de lesi\u00f3n, especialmente si entrenas solo<\/li>\n<li><strong>Un equipo, docenas de ejercicios<\/strong> \u2014 pecho, espalda, brazos, hombros, piernas y core desde una sola m\u00e1quina<\/li>\n<li><strong>Progresi\u00f3n controlada<\/strong> \u2014 puedes ajustar el peso con precisi\u00f3n y llevar un seguimiento real de tu evoluci\u00f3n<\/li>\n<li><strong>Ahorro a largo plazo<\/strong> \u2014 una cuota de gimnasio durante 2-3 a\u00f1os cuesta m\u00e1s que una buena m\u00e1quina para casa<\/li>\n<\/ul>\n<\/div>\n<\/div>\n[row]\n\n[col span__sm=&#8221;12&#8243;]\n\n[ux_banner height=&#8221;300px&#8221; height__sm=&#8221;420px&#8221; bg_color=&#8221;rgb(236, 236, 236)&#8221;]\n\n[text_box text_color=&#8221;dark&#8221; width=&#8221;88&#8243; position_x=&#8221;50&#8243; position_y=&#8221;50&#8243; text_align=&#8221;left&#8221;]\n\n[ux_text font_size=&#8221;1&#8243; text_align=&#8221;left&#8221;]\n\n<p><strong>\u00bfBuscas la m\u00e1quina adecuada para empezar?<\/strong><\/p>\n<p>La\u00a0<strong><a href=\"https:\/\/dev2.behumax.com\/producto\/maquina-multifuncion-multigym-400-pro\/\">Multigym 400 PRO<\/a><\/strong>\u00a0es la opci\u00f3n m\u00e1s elegida para entrenar en casa en solitario: <strong>jal\u00f3n, press de pecho, polea baja, remo y curl de b\u00edceps en una sola estructura compacta<\/strong>. Todo lo que necesitas para ejecutar las rutinas de esta gu\u00eda desde el primer d\u00eda.<\/p>\n[\/ux_text]\n[button text=&#8221;VER MULTIGYM 400 PRO \u2192&#8221; size=&#8221;large&#8221; radius=&#8221;20&#8243; link=&#8221;https:\/\/dev2.behumax.com\/producto\/maquina-multifuncion-multigym-400-pro\/&#8221;]\n\n\n[\/text_box]\n\n[\/ux_banner]\n[gap]\n\n<h2 data-start=\"2342\" data-end=\"2415\"><span class=\"ez-toc-section\" id=\"Tabla_de_Ejercicios_para_Maquina_de_Musculacion\"><\/span><strong>Tabla de Ejercicios para M\u00e1quina de Musculaci\u00f3n<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n[ux_html]\n\n<style>\n  .tabla-vertical {\n    width: 100%;\n    max-width: 1000px;\n    margin: 20px auto;\n    border: 1px solid #ddd;\n    border-radius: 6px;\n    overflow-x: auto;\n    -webkit-overflow-scrolling: touch;\n  }\n  table {\n    border-collapse: collapse;\n    width: 100%;\n    min-width: 600px;\n  }\n  th, td {\n    border: 1px solid #ddd;\n    padding: 6px 4px;\n    text-align: center;\n    font-family: Arial, sans-serif;\n    vertical-align: middle;\n  }\n  th {\n    background-color: #0073e6;\n    color: white;\n    font-size: 0.9rem;\n  }\n  tbody tr:hover {\n    background-color: #f5f5f5;\n  }\n  .col-ejercicio {\n    width: 25%;\n    text-align: center;\n  }\n  .col-series, .col-reps {\n    width: 10%;\n  }\n  .col-notas {\n    width: 55%;\n    text-align: left;\n    padding-left: 10px;\n  }\n  .grupo-muscular {\n    background-color: #e0f0ff;\n    font-weight: bold;\n    text-align: left;\n    border-bottom: 1px solid #ddd;\n  }\n  .grupo-muscular div {\n    padding-left: 15px;\n    padding-top: 8px;\n    padding-bottom: 8px;\n  }\n<\/style>\n\n<div class=\"tabla-vertical\">\n  <table>\n    <thead>\n      <tr>\n        <th class=\"col-ejercicio\">Ejercicio<\/th>\n        <th class=\"col-series\">Series<\/th>\n        <th class=\"col-reps\">Repeticiones<\/th>\n        <th class=\"col-notas\">Notas<\/th>\n      <\/tr>\n    <\/thead>\n    <tbody>\n      <!-- Espalda y Pecho -->\n      <tr>\n        <td class=\"grupo-muscular\" colspan=\"4\"><div>Espalda y Pecho<\/div><\/td>\n      <\/tr>\n      <tr>\n        <td class=\"col-ejercicio\">Dominadas<\/td>\n        <td class=\"col-series\">3<\/td>\n        <td class=\"col-reps\">12<\/td>\n        <td class=\"col-notas\">Mant\u00e9n el core firme y controla el movimiento al subir y bajar.<\/td>\n      <\/tr>\n      <tr>\n        <td class=\"col-ejercicio\">Press de pecho<\/td>\n        <td class=\"col-series\">3<\/td>\n        <td class=\"col-reps\">12<\/td>\n        <td class=\"col-notas\">Evita arquear la espalda; baja la barra lentamente hasta el pecho.<\/td>\n      <\/tr>\n      <tr>\n        <td class=\"col-ejercicio\">Remo en polea baja<\/td>\n        <td class=\"col-series\">3<\/td>\n        <td class=\"col-reps\">12<\/td>\n        <td class=\"col-notas\">Lleva los codos hacia atr\u00e1s y aprieta la espalda al final del movimiento.<\/td>\n      <\/tr>\n\n      <!-- Brazos -->\n      <tr>\n        <td class=\"grupo-muscular\" colspan=\"4\"><div>Brazos<\/div><\/td>\n      <\/tr>\n      <tr>\n        <td class=\"col-ejercicio\">Tr\u00edceps en polea alta<\/td>\n        <td class=\"col-series\">3<\/td>\n        <td class=\"col-reps\">12<\/td>\n        <td class=\"col-notas\">Mant\u00e9n los codos pegados al torso y extiende completamente el brazo.<\/td>\n      <\/tr>\n      <tr>\n        <td class=\"col-ejercicio\">Fondos de tr\u00edceps<\/td>\n        <td class=\"col-series\">3<\/td>\n        <td class=\"col-reps\">12<\/td>\n        <td class=\"col-notas\">Baja despacio y sube sin bloquear los codos para proteger las articulaciones.<\/td>\n      <\/tr>\n      <tr>\n        <td class=\"col-ejercicio\">Curl en polea baja<\/td>\n        <td class=\"col-series\">2<\/td>\n        <td class=\"col-reps\">12<\/td>\n        <td class=\"col-notas\">Controla la subida y bajada, evitando balancear el torso.<\/td>\n      <\/tr>\n\n      <!-- Piernas -->\n      <tr>\n        <td class=\"grupo-muscular\" colspan=\"4\"><div>Piernas<\/div><\/td>\n      <\/tr>\n      <tr>\n        <td class=\"col-ejercicio\">Press<\/td>\n        <td class=\"col-series\">3<\/td>\n        <td class=\"col-reps\">12<\/td>\n        <td class=\"col-notas\">Coloca los pies a la anchura de hombros y evita bloquear las rodillas al extender.<\/td>\n      <\/tr>\n      <tr>\n        <td class=\"col-ejercicio\">Sentadillas con barra<\/td>\n        <td class=\"col-series\">3<\/td>\n        <td class=\"col-reps\">12<\/td>\n        <td class=\"col-notas\">Mant\u00e9n la espalda recta y desciende hasta que los muslos est\u00e9n paralelos al suelo.<\/td>\n      <\/tr>\n      <tr>\n        <td class=\"col-ejercicio\">Sentadilla b\u00falgara<\/td>\n        <td class=\"col-series\">3<\/td>\n        <td class=\"col-reps\">12<\/td>\n        <td class=\"col-notas\">Mant\u00e9n el torso erguido y baja lentamente la pierna trasera.<\/td>\n      <\/tr>\n    <\/tbody>\n  <\/table>\n<\/div>\n[\/ux_html]\n[button text=&#8221;VER M\u00c1QUINAS MULTIFUNCI\u00d3N&#8221; radius=&#8221;20&#8243; link=&#8221;https:\/\/dev2.behumax.com\/categoria-producto\/fitness-es\/maquinas-multifuncion\/&#8221;]\n\n<h2 data-start=\"2210\" data-end=\"2263\"><span class=\"ez-toc-section\" id=\"Rutinas_de_Ejercicios_con_Maquina_de_Musculacion\"><\/span><strong>Rutinas de Ejercicios con M\u00e1quina de Musculaci\u00f3n<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 data-start=\"2265\" data-end=\"2316\"><span class=\"ez-toc-section\" id=\"Rutina_para_Principiantes_3_dias_por_semana\"><\/span><strong>Rutina para Principiantes (3 d\u00edas por semana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li data-start=\"2319\" data-end=\"2357\">D\u00eda 1: Pecho + Tr\u00edceps + Abdominales<\/li>\n<li data-start=\"2360\" data-end=\"2385\">D\u00eda 2: Espalda + B\u00edceps<\/li>\n<li data-start=\"2388\" data-end=\"2414\">D\u00eda 3: Piernas + Hombros<\/li>\n<\/ul>\n<p data-start=\"2416\" data-end=\"2476\">Haz 3 series de cada ejercicio, con 10\u201312 repeticiones.<\/p>\n[ux_html]\n\n<div style=\"overflow-x: auto;\">\n<table style=\"width:100%; border-collapse:collapse; font-family:inherit; font-size:15px; margin-bottom:24px;\">\n  <thead>\n    <tr style=\"background-color:#f5f5f5;\">\n      <th style=\"padding:12px 16px; text-align:left; border-bottom:2px solid #e0e0e0;\">D\u00eda<\/th>\n      <th style=\"padding:12px 16px; text-align:left; border-bottom:2px solid #e0e0e0;\">Grupos musculares<\/th>\n      <th style=\"padding:12px 16px; text-align:left; border-bottom:2px solid #e0e0e0;\">Ejercicios<\/th>\n      <th style=\"padding:12px 16px; text-align:center; border-bottom:2px solid #e0e0e0;\">Series \u00d7 Reps<\/th>\n    <\/tr>\n  <\/thead>\n  <tbody>\n    <tr>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; font-weight:600;\">D\u00eda 1<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Pecho + Tr\u00edceps + Core<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Press de pecho \u00b7 Fondos de tr\u00edceps \u00b7 Tr\u00edceps en polea alta \u00b7 Abdominales<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; text-align:center;\">3 \u00d7 10-12<\/td>\n    <\/tr>\n    <tr style=\"background-color:#fafafa;\">\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; font-weight:600;\">D\u00eda 2<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Espalda + B\u00edceps<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Jal\u00f3n al pecho \u00b7 Remo en polea baja \u00b7 Dominadas \u00b7 Curl en polea baja<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; text-align:center;\">3 \u00d7 10-12<\/td>\n    <\/tr>\n    <tr>\n      <td style=\"padding:11px 16px; font-weight:600;\">D\u00eda 3<\/td>\n      <td style=\"padding:11px 16px;\">Piernas + Hombros<\/td>\n      <td style=\"padding:11px 16px;\">Press de piernas \u00b7 Sentadillas \u00b7 Curl femoral \u00b7 Elevaciones laterales<\/td>\n      <td style=\"padding:11px 16px; text-align:center;\">3 \u00d7 10-12<\/td>\n    <\/tr>\n  <\/tbody>\n<\/table>\n[\/ux_html]\n<h3 data-start=\"2478\" data-end=\"2521\"><span class=\"ez-toc-section\" id=\"Rutina_Intermedia_4_dias_por_semana\"><\/span><strong>Rutina Intermedia (4 d\u00edas por semana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li data-start=\"2524\" data-end=\"2548\">D\u00eda 1: Pecho + Hombros<\/li>\n<li data-start=\"2551\" data-end=\"2581\">D\u00eda 2: Espalda + Abdominales<\/li>\n<li data-start=\"2584\" data-end=\"2610\">D\u00eda 3: Piernas completas<\/li>\n<li data-start=\"2613\" data-end=\"2647\">D\u00eda 4: Brazos (b\u00edceps + tr\u00edceps)<\/li>\n<\/ul>\n<p data-start=\"2649\" data-end=\"2733\">Aqu\u00ed puedes aumentar el peso progresivamente para ganar fuerza y masa muscular.<\/p>\n[ux_html]\n\n<div style=\"overflow-x: auto;\"><table style=\"width:100%; border-collapse:collapse; font-family:inherit; font-size:15px; margin-bottom:24px;\">\n  <thead>\n    <tr style=\"background-color:#f5f5f5;\">\n      <th style=\"padding:12px 16px; text-align:left; border-bottom:2px solid #e0e0e0;\">D\u00eda<\/th>\n      <th style=\"padding:12px 16px; text-align:left; border-bottom:2px solid #e0e0e0;\">Grupos musculares<\/th>\n      <th style=\"padding:12px 16px; text-align:left; border-bottom:2px solid #e0e0e0;\">Ejercicios<\/th>\n      <th style=\"padding:12px 16px; text-align:center; border-bottom:2px solid #e0e0e0;\">Series \u00d7 Reps<\/th>\n    <\/tr>\n  <\/thead>\n  <tbody>\n    <tr>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; font-weight:600;\">D\u00eda 1<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Pecho + Hombros<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Press de pecho \u00b7 Elevaciones laterales \u00b7 Fondos de tr\u00edceps \u00b7 Press hombro en polea<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; text-align:center;\">4 \u00d7 10-12<\/td>\n    <\/tr>\n    <tr style=\"background-color:#fafafa;\">\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; font-weight:600;\">D\u00eda 2<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Espalda + Core<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Jal\u00f3n al pecho \u00b7 Dominadas \u00b7 Remo en polea baja \u00b7 Abdominales en polea<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; text-align:center;\">4 \u00d7 10-12<\/td>\n    <\/tr>\n    <tr>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; font-weight:600;\">D\u00eda 3<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Piernas completas<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Press de piernas \u00b7 Sentadillas \u00b7 Sentadilla b\u00falgara \u00b7 Curl femoral<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; text-align:center;\">4 \u00d7 10-12<\/td>\n    <\/tr>\n    <tr style=\"background-color:#fafafa;\">\n      <td style=\"padding:11px 16px; font-weight:600;\">D\u00eda 4<\/td>\n      <td style=\"padding:11px 16px;\">Brazos<\/td>\n      <td style=\"padding:11px 16px;\">Curl en polea baja \u00b7 Tr\u00edceps en polea alta \u00b7 Fondos de tr\u00edceps \u00b7 Curl martillo<\/td>\n      <td style=\"padding:11px 16px; text-align:center;\">4 \u00d7 10-12<\/td>\n    <\/tr>\n  <\/tbody>\n<\/table>\n[\/ux_html]\n<h3 data-start=\"2222\" data-end=\"2263\"><span class=\"ez-toc-section\" id=\"Rutina_Avanzada_5%E2%80%936_diassemana\"><\/span><strong data-start=\"2226\" data-end=\"2263\">Rutina Avanzada (5\u20136 d\u00edas\/semana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li data-start=\"2267\" data-end=\"2302\">D\u00eda 1: Pecho + Espalda + Core<\/li>\n<li data-start=\"2305\" data-end=\"2352\">D\u00eda 2: Piernas (gl\u00fateos\/femorales) + Core<\/li>\n<li data-start=\"2355\" data-end=\"2403\">D\u00eda 3: Hombros + Brazos (b\u00edceps + tr\u00edceps)<\/li>\n<li data-start=\"2406\" data-end=\"2450\">D\u00eda 4: Descanso activo o cardio ligero<\/li>\n<li data-start=\"2453\" data-end=\"2479\">D\u00eda 5: Repetir D\u00eda 1<\/li>\n<li data-start=\"2482\" data-end=\"2508\">D\u00eda 6: Repetir D\u00eda 2<\/li>\n<li data-start=\"2511\" data-end=\"2538\">D\u00eda 7: Descanso total<\/li>\n<\/ul>\n<p><strong>Progresi\u00f3n de cargas:<\/strong> aumenta peso cada 1\u20132 semanas si logras completar las repeticiones con buena t\u00e9cnica.<\/p>\n<p data-start=\"2677\" data-end=\"2767\"><strong>Superseries:<\/strong> puedes combinar b\u00edceps + tr\u00edceps o press + aperturas para mayor intensidad.<\/p>\n<p data-start=\"2770\" data-end=\"2848\"><strong>Ritmo<\/strong>: 2\u20133 s en la bajada y 1 s al subir, controlando siempre el movimiento.<\/p>\n[ux_html]\n\n<div style=\"overflow-x: auto;\"> <table style=\"width:100%; border-collapse:collapse; font-family:inherit; font-size:15px; margin-bottom:32px;\">\n  <thead>\n    <tr style=\"background-color:#f5f5f5;\">\n      <th style=\"padding:12px 16px; text-align:left; border-bottom:2px solid #e0e0e0;\">D\u00eda<\/th>\n      <th style=\"padding:12px 16px; text-align:left; border-bottom:2px solid #e0e0e0;\">Grupos musculares<\/th>\n      <th style=\"padding:12px 16px; text-align:left; border-bottom:2px solid #e0e0e0;\">Ejercicios<\/th>\n      <th style=\"padding:12px 16px; text-align:center; border-bottom:2px solid #e0e0e0;\">Series \u00d7 Reps<\/th>\n    <\/tr>\n  <\/thead>\n  <tbody>\n    <tr>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; font-weight:600;\">D\u00eda 1<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Pecho + Espalda + Core<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Press pecho \u00b7 Jal\u00f3n \u00b7 Remo polea \u00b7 Dominadas \u00b7 Abdominales<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; text-align:center;\">4 \u00d7 8-12<\/td>\n    <\/tr>\n    <tr style=\"background-color:#fafafa;\">\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; font-weight:600;\">D\u00eda 2<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Piernas + Core<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Press piernas \u00b7 Sentadillas \u00b7 B\u00falgara \u00b7 Curl femoral \u00b7 Core<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; text-align:center;\">4 \u00d7 8-12<\/td>\n    <\/tr>\n    <tr>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; font-weight:600;\">D\u00eda 3<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Hombros + Brazos<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Elevaciones \u00b7 Press hombro \u00b7 Curl b\u00edceps \u00b7 Tr\u00edceps polea \u00b7 Fondos<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; text-align:center;\">4 \u00d7 8-12<\/td>\n    <\/tr>\n    <tr style=\"background-color:#fafafa;\">\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; font-weight:600;\">D\u00eda 4<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Descanso activo<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Cardio ligero o movilidad<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; text-align:center;\">\u2014<\/td>\n    <\/tr>\n    <tr>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; font-weight:600;\">D\u00eda 5<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Repetir D\u00eda 1<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Aumentar peso si completaste todas las reps<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; text-align:center;\">4 \u00d7 8-12<\/td>\n    <\/tr>\n    <tr style=\"background-color:#fafafa;\">\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; font-weight:600;\">D\u00eda 6<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Repetir D\u00eda 2<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Superseries: combina b\u00edceps + tr\u00edceps o press + aperturas<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; text-align:center;\">4 \u00d7 8-12<\/td>\n    <\/tr>\n    <tr>\n      <td style=\"padding:11px 16px; font-weight:600;\">D\u00eda 7<\/td>\n      <td style=\"padding:11px 16px;\">Descanso total<\/td>\n      <td style=\"padding:11px 16px;\">\u2014<\/td>\n      <td style=\"padding:11px 16px; text-align:center;\">\u2014<\/td>\n    <\/tr>\n  <\/tbody>\n<\/table>\n[\/ux_html]\n\n[\/col]\n\n[\/row]\n[row]\n\n[col span__sm=&#8221;12&#8243;]\n\n<h2><span class=\"ez-toc-section\" id=\"Video_Ejercicios_en_Maquina_de_Musculacion\"><\/span><strong>Video: Ejercicios en M\u00e1quina de Musculaci\u00f3n<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Para ver la ejecuci\u00f3n correcta de los ejercicios y sacar el m\u00e1ximo provecho a tu rutina, aqu\u00ed tienes un video pr\u00e1ctico con la m\u00e1quina multifuncional <strong data-start=\"5367\" data-end=\"5383\">Multigym 450<\/strong>:<\/p>\n[ux_video url=&#8221;https:\/\/www.youtube.com\/watch?v=va4iyux3tl8&#8243;]\n\n\n[\/col]\n\n[\/row]\n<h2 id=\"Que_maquina_necesito\"><span class=\"ez-toc-section\" id=\"%C2%BFQue_maquina_de_musculacion_necesito\"><\/span><strong>\u00bfQu\u00e9 m\u00e1quina de musculaci\u00f3n necesito?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>No todas las m\u00e1quinas se adaptan igual a cada perfil. Antes de elegir, ten en cuenta tu nivel actual, el espacio disponible y c\u00f3mo quieres progresar a largo plazo.<\/p>\n[ux_html]\n\n<table>\n  <thead>\n    <tr>\n      <th>Tu perfil<\/th>\n      <th>M\u00e1quina recomendada<\/th>\n      <th>Por qu\u00e9<\/th>\n    <\/tr>\n  <\/thead>\n  <tbody>\n    <tr>\n      <td>Empiezas desde cero o llevas menos de 6 meses<\/td>\n      <td><a href=\"https:\/\/dev2.behumax.com\/producto\/maquina-multifuncion-multigym-400-pro\/\"><strong>Multigym 400 PRO<\/strong><\/a><\/td>\n      <td>M\u00e1s de 25 ejercicios y 63,4 kg en placas ajustables en una estructura compacta. Ideal para ganar fuerza y tonificar sin depender del gimnasio.<\/td>\n    <\/tr>\n    <tr>\n      <td>Llevas m\u00e1s de 6 meses entrenando y quieres m\u00e1s recorrido de carga<\/td>\n      <td><a href=\"https:\/\/dev2.behumax.com\/producto\/maquina-multifuncion-multigym-550-pro\/\"><strong>Multigym 550 PRO<\/strong><\/a><\/td>\n      <td>M\u00e1s de 40 ejercicios, 72 kg en bloque ajustable con pasador y estructura reforzada para hasta 125 kg de usuario. Apta para 3 usuarios simult\u00e1neos y ampliable con prensa de piernas.<\/td>\n    <\/tr>\n    <tr>\n      <td>Avanzado, buscas la m\u00e1quina m\u00e1s completa para home gym<\/td>\n      <td><a href=\"https:\/\/dev2.behumax.com\/producto\/maquina-multifuncion-multigym-650-pro\/\"><strong>Multigym 650 PRO<\/strong><\/a><\/td>\n      <td>M\u00e1s de 50 ejercicios con barra Smith guiada y prensa de piernas integradas en una estructura semiprofesional de acero. Para todos los niveles que buscan un entrenamiento completo y seguro.<\/td>\n    <\/tr>\n  <\/tbody>\n<\/table>\n\n<p>\u00bfNo tienes claro cu\u00e1l es la tuya? Nuestro equipo te asesora sin compromiso: <a href=\"https:\/\/dev2.behumax.com\/atencion-al-cliente\/\"><strong>contactar con atenci\u00f3n al cliente \u2192<\/strong><\/a><\/p>\n[\/ux_html]\n<h2 data-start=\"2740\" data-end=\"2795\"><span class=\"ez-toc-section\" id=\"Consejos_para_Aprovechar_la_Maquina_de_Musculacion\"><\/span><strong>Consejos para Aprovechar la M\u00e1quina de Musculaci\u00f3n<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li><strong>Calienta siempre. <\/strong>Realiza\u00a05-10 minutos de movilidad articular y cardio ligero antes de empezar. Reduce el riesgo de lesi\u00f3n y mejora el rendimiento<\/li>\n<li><strong>La t\u00e9cnica antes que el peso. <\/strong>Mejor menos kilos con buena ejecuci\u00f3n que m\u00e1s peso con mala postura. Las lesiones cuestan semanas de entrenamiento<\/li>\n<li><strong>Ritmo controlado. <\/strong>Haz 2-3 segundos en la fase exc\u00e9ntrica (bajada) y 1 segundo en la conc\u00e9ntrica (subida). El m\u00fasculo trabaja en ambas fases<\/li>\n<li><strong>Progresi\u00f3n gradual. <\/strong>Aumenta el peso cuando puedas completar todas las series y repeticiones con buena t\u00e9cnica. M\u00e1ximo un 5-10% de incremento por semana<\/li>\n<li><strong>Descanso entre series. <\/strong>Entre 60-90 segundos para hipertrofia, 2-3 minutos para fuerza m\u00e1xima<\/li>\n<li><strong>Frecuencia. <\/strong>Deja al menos 48 horas entre entrenamientos del mismo grupo muscular<\/li>\n<li><strong>Registra tu progreso. <\/strong>Anota los pesos, series y repeticiones de cada sesi\u00f3n. Es la \u00fanica forma de saber si est\u00e1s progresando<\/li>\n<\/ul>\n[row]\n\n[col span__sm=&#8221;12&#8243;]\n\n[ux_image id=&#8221;51333&#8243;]\n\n\n[\/col]\n\n[\/row]\n[row]\n\n[col span__sm=&#8221;12&#8243;]\n\n<h2 data-start=\"4912\" data-end=\"4949\"><span class=\"ez-toc-section\" id=\"Saca_el_Mejor_Partido_a_tu_Maquina_de_Musculacion\"><\/span>Saca el Mejor Partido a tu M\u00e1quina de Musculaci\u00f3n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Con la tabla de ejercicios y las rutinas propuestas, <strong>puedes entrenar todos los grupos musculares de manera efectiva y segura<\/strong>. Mant\u00e9n la t\u00e9cnica correcta, aumenta la carga de forma gradual y s\u00e9 constante: con disciplina y paciencia, tu <a href=\"https:\/\/dev2.behumax.com\/categoria-producto\/fitness-es\/maquinas-multifuncion\/\">m\u00e1quina de musculaci\u00f3n<\/a> se convertir\u00e1 en una aliada clave para alcanzar tus objetivos de fuerza y tonificaci\u00f3n.<\/p>\n\n[\/col]\n\n[\/row]\n\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":51332,"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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[221,1,1111],"tags":[],"class_list":["post-51330","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-es","category-maquinas-de-fitness-para-casa","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>Tabla de ejercicios en m\u00e1quina de musculaci\u00f3n | Rutinas para casa<\/title>\n<meta name=\"description\" content=\"Tabla de ejercicios y rutinas en m\u00e1quina de musculaci\u00f3n para entrenar en casa. 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