{"id":1998,"date":"2021-10-04T12:35:22","date_gmt":"2021-10-04T11:35:22","guid":{"rendered":"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/?p=1998"},"modified":"2023-10-02T16:07:53","modified_gmt":"2023-10-02T15:07:53","slug":"ejercicios-balanceball","status":"publish","type":"post","link":"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/ejercicios-balanceball\/","title":{"rendered":"4 Ejercicios para fortalecer brazos y hombros por Patry Jordan"},"content":{"rendered":"\n<p><strong>\u00bfBuscas c\u00f3mo fortalecer y tonificar los brazos?<\/strong> Aqu\u00ed, lo vas a encontrar. Te presentamos un plan de 4 ejercicios con <em>Balance ball<\/em> para fortalecer los brazos y los hombros. Con ella\u2026 \u00a1Prep\u00e1rate para tonificar los m\u00fasculos, mejorar el equilibrio y la movilidad!<\/p>\n\n\n\n<p>Si a\u00fan no tienes bola de equilibrio, en FITFIU Fitness te invitamos a descubrir nuestra<em> Balance ball.<\/em> \u00a1\u00c9chale un ojo!<\/p>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile is-vertically-aligned-center banner-ficha-producto\"><figure class=\"wp-block-media-text__media\"><a href=\"https:\/\/www.fitfiu-fitness.com\/es\/bandas-elasticas-bandfit-400\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/10\/balance-ball-FITFIU-Fitness-1024x1024.png\" alt=\"\" class=\"wp-image-2559 size-full\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/10\/balance-ball-FITFIU-Fitness-1024x1024.png 1024w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/10\/balance-ball-FITFIU-Fitness-300x300.png 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/10\/balance-ball-FITFIU-Fitness-150x150.png 150w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/10\/balance-ball-FITFIU-Fitness-768x768.png 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/10\/balance-ball-FITFIU-Fitness-75x75.png 75w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/10\/balance-ball-FITFIU-Fitness-512x512.png 512w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/10\/balance-ball-FITFIU-Fitness.png 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure><div class=\"wp-block-media-text__content\">\n<figure class=\"wp-block-image size-large banner-producto-logo\"><img decoding=\"async\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2020\/12\/cropped-fitfiu_logo.png\" alt=\"\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">BALANCEBALL<\/h3>\n\n\n\n<p>Fortalecer la musculatura  <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Con <strong><strong>2 bandas de resistencia<\/strong><\/strong><\/li>\n\n\n\n<li><strong><strong>58cm de di\u00e1metro<\/strong><\/strong><\/li>\n\n\n\n<li><strong><strong style=\"color: initial;\">Superficie antideslizante<\/strong><\/strong><\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/www.fitfiu-fitness.com\/es\/musculacion\/bolas-equilibrio\/\">VER PRODUCTO<\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-dots\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>\u00a1Empezamos la sesi\u00f3n!<\/strong><\/strong><\/h2>\n\n\n\n<p>Una <strong>rutina de ejercicios para fortalecer los brazos y los hombros<\/strong> que te ayudar\u00e1 a eliminar la flacidez al trabajar b\u00edceps y tr\u00edceps.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><mark style=\"background-color:rgba(0, 0, 0, 0);color:#dc1f1d\" class=\"has-inline-color\"><strong><strong><mark style=\"background-color:rgba(0, 0, 0, 0);color:#dc1f1d\" class=\"has-inline-color\">Ejercicio<\/mark><\/strong><\/strong><\/mark><strong><mark style=\"background-color:rgba(0, 0, 0, 0);color:#dc1f1d\" class=\"has-inline-color\"> 1<\/mark> \u00b7 Elevaciones laterales de brazos en equilibrio<\/strong><\/h3>\n\n\n\n<p>Un ejercicio que<strong> implica ejercitar el tronco superior<\/strong>, adem\u00e1s de trabajar el <strong>equilibrio<\/strong>, <strong>fortaleciendo<\/strong> as\u00ed, principalmente,<strong> los deltoides<\/strong>.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Nos colocamos encima de la <em>balance ball<\/em> con las piernas semiflexionadas. Cogemos las gomas formando una X.<\/li>\n\n\n\n<li>Elevamos simult\u00e1neamente los brazos semiflexionados desde los laterales hasta llegar a la altura de los hombros. Bajamos los brazos.&nbsp;<\/li>\n\n\n\n<li>Repetimos la secuencia.<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"500\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/10\/1.1.jpg\" alt=\"\" class=\"wp-image-2563\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/10\/1.1.jpg 1024w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/10\/1.1-300x146.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/10\/1.1-768x375.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/10\/1.1-75x37.jpg 75w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/10\/1.1-150x73.jpg 150w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/10\/1.1-512x250.jpg 512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>FITTIP:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Correcta respiraci\u00f3n<\/strong>: durante&nbsp; el esfuerzo expulsamos aire apretando el abdominal.<\/li>\n\n\n\n<li>Mantener la colocaci\u00f3n de los<strong> pies centrados en la <em>balance ball<\/em> y separados a la anchura de la cadera.<\/strong><\/li>\n\n\n\n<li>Mantener <strong>tensas las gomas para<\/strong> realizar un <strong>trabajo de m\u00e1s intensidad<\/strong>.&nbsp;<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><span style=\"color:#dc1f1d\" class=\"has-inline-color\">Ejercicio 2<\/span> \u00b7 <strong>Tr\u00edceps con zancada est\u00e1tica<\/strong><\/strong><\/h3>\n\n\n\n<p>Este es uno de los mejores ejercicios<strong> para trabajar los tr\u00edceps <\/strong>sobre la <em>balance ball.<\/em><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Nos colocamos en posici\u00f3n zancada con un pie encima de la<em> balance ball. C<\/em>ogemos las gomas para llevarlas paralelamente hacia la parte trasera de la cabeza.&nbsp;<\/li>\n\n\n\n<li>Realizamos una flexoextensi\u00f3n de brazos.&nbsp;<\/li>\n\n\n\n<li>Vamos repitiendo la secuencia.&nbsp;<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"500\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/10\/2.2.jpg\" alt=\"\" class=\"wp-image-2564\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/10\/2.2.jpg 1024w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/10\/2.2-300x146.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/10\/2.2-768x375.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/10\/2.2-75x37.jpg 75w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/10\/2.2-150x73.jpg 150w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/10\/2.2-512x250.jpg 512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>FITTIP:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Para mayor intensidad realiza una mayor flexi\u00f3n de las piernas.<\/strong>&nbsp;<\/li>\n\n\n\n<li>Controlar la posici\u00f3n de<strong> los codos que est\u00e9n ligeramente por delante de los hombros<\/strong>.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/mailchi.mp\/fitfiu-fitness.com\/guia-entrenamiento-con-patry-jordan\"><img loading=\"lazy\" decoding=\"async\" width=\"882\" height=\"358\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/10\/patry-ebook.jpg\" alt=\"\" class=\"wp-image-7366\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/10\/patry-ebook.jpg 882w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/10\/patry-ebook-300x122.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/10\/patry-ebook-768x312.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/10\/patry-ebook-550x223.jpg 550w\" sizes=\"auto, (max-width: 882px) 100vw, 882px\" \/><\/a><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><span style=\"color:#dc1f1d\" class=\"has-inline-color\">Ejercicio 3<\/span> \u00b7 <strong>B\u00edceps en inestabilidad<\/strong><\/strong><\/h3>\n\n\n\n<p>Para <strong>trabajar los b\u00edceps<\/strong> sobre una superficie inestable como la <em>balance ball.<\/em><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Nos colocamos encima de la <em>balance ball <\/em>con las piernas semiflexionadas. Cogemos las gomas formando una X.<\/li>\n\n\n\n<li>Realizamos una flexi\u00f3n de codo llevando las gomas hacia el pecho.<\/li>\n\n\n\n<li>Volvemos a la posici\u00f3n inicial.&nbsp;<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"500\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/10\/3.1.jpg\" alt=\"\" class=\"wp-image-2565\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/10\/3.1.jpg 1024w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/10\/3.1-300x146.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/10\/3.1-768x375.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/10\/3.1-75x37.jpg 75w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/10\/3.1-150x73.jpg 150w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/10\/3.1-512x250.jpg 512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>FITTIP:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mantener la colocaci\u00f3n de <strong>los pies correctamente centrados y separados a la anchura de la cadera<\/strong>, adem\u00e1s del <strong>trono<\/strong> <strong>en posici\u00f3n neutra.<\/strong><\/li>\n\n\n\n<li><strong>Para mayor intensidad realizar el movimiento de los brazos m\u00e1s despacio.<\/strong><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><span style=\"color:#dc1f1d\" class=\"has-inline-color\">Ejercicio 4<\/span> \u00b7 <strong><strong>Elevaciones frontales de brazos<\/strong><\/strong><\/strong><\/h3>\n\n\n\n<p>Ejercicio en inestabilidad donde se <strong>trabaja principalmente los deltoides y la propiocepci\u00f3n<\/strong>.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Nos colocamos encima de la <em>balance ball <\/em>con las piernas semiflexionadas. Cogemos las gomas formando una X.<\/li>\n\n\n\n<li>Se trata de seguir el ciclo de elevaci\u00f3n frontal alterna de brazos: derecho, los dos, izquierdo. En todo momento estiramos las gomas con intensidad hasta la altura de los hombros.&nbsp;<\/li>\n\n\n\n<li>Vamos repitiendo la secuencia. &nbsp;<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"500\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/10\/4.1.jpg\" alt=\"\" class=\"wp-image-2566\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/10\/4.1.jpg 1024w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/10\/4.1-300x146.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/10\/4.1-768x375.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/10\/4.1-75x37.jpg 75w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/10\/4.1-150x73.jpg 150w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/10\/4.1-512x250.jpg 512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>FITTIP<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Apretar firmemente el abdomen para mayor equilibrio.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Para mayor intensidad realizar el movimiento de los brazos m\u00e1s despacio.<\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-dots\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Descubre m\u00e1s rutinas de Patry Jordan y FITFIU Fitness<\/h2>\n\n\n\n<p>Si quieres complementar la rutina de hoy, an\u00edmate a realizar una de estas sesiones de cardio y musculaci\u00f3n con otros de <a href=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/rutina-tonificar-brazos-patry-jordan\/\" target=\"_blank\" rel=\"noreferrer noopener\">nuestros art\u00edculos fitness<\/a>.<\/p>\n\n\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/mailchi.mp\/fitfiu-fitness.com\/guia-entrenamiento-con-patry-jordan\"><img loading=\"lazy\" decoding=\"async\" width=\"882\" height=\"358\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/10\/patry-ebook.jpg\" alt=\"\" class=\"wp-image-7366\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/10\/patry-ebook.jpg 882w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/10\/patry-ebook-300x122.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/10\/patry-ebook-768x312.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2023\/10\/patry-ebook-550x223.jpg 550w\" sizes=\"auto, (max-width: 882px) 100vw, 882px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Desarrolla la fuerza muscular de los brazos con esta rutina de Balanceball<\/p>\n","protected":false},"author":13,"featured_media":2567,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[23],"tags":[55,57,24,59,48,50,58,49],"class_list":["post-1998","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-musculacion","tag-balanceball","tag-bola-de-equilibrio","tag-ejercicios-de-musculacion","tag-equilibrio","tag-musculacion","tag-patry-jordan","tag-rutina-con-balanceball","tag-rutina-de-ejercicios"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Rutina para brazos con material por Patry Jord\u00e1n | FITFIU Fitness<\/title>\n<meta name=\"description\" content=\"4 ejercicios para adelgazar y tonificar los brazos en casa con la bola de equilibrio BALANCEBALL de FITFIU Fitness\" \/>\n<meta name=\"robots\" content=\"index, follow, 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