{"id":2513,"date":"2021-09-29T15:30:37","date_gmt":"2021-09-29T14:30:37","guid":{"rendered":"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/?p=2513"},"modified":"2023-10-16T12:04:59","modified_gmt":"2023-10-16T11:04:59","slug":"rutina-tonificar-brazos-patry-jordan","status":"publish","type":"post","link":"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/rutina-tonificar-brazos-patry-jordan\/","title":{"rendered":"Rutina para TONIFICAR los brazos con material por Patry Jordan"},"content":{"rendered":"\n<p><strong>\u00bfQuieres evitar la flacidez de los brazos? <\/strong>Te ense\u00f1amos una rutina corta y efectiva con material deportivo para tonificar y&nbsp;reafirmar&nbsp;esta zona que tanto te preocupa desde la comodidad de tu hogar.&nbsp;<\/p>\n\n\n\n<p>Es<span class=\"has-inline-color has-black-color\">ta vez, el equipamiento que necesitas y que puedes encontrar f\u00e1cilmente <a href=\"https:\/\/www.fitfiu-fitness.com\/es\/\"><strong>aqu\u00ed <\/strong><\/a>es una <\/span><strong><span style=\"color:#dc1f1d\" class=\"has-inline-color\">PLATAFORMA STEP<\/span><\/strong><span class=\"has-inline-color has-black-color\"> y una <\/span><strong><span style=\"color:#dc1f1d\" class=\"has-inline-color\">PELOTA DE EQUILIBRIO.<\/span><\/strong><\/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\/09\/balance-ball-FITFIU-Fitness-1024x1024.png\" alt=\"\" class=\"wp-image-2515 size-full\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/balance-ball-FITFIU-Fitness-1024x1024.png 1024w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/balance-ball-FITFIU-Fitness-300x300.png 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/balance-ball-FITFIU-Fitness-150x150.png 150w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/balance-ball-FITFIU-Fitness-768x768.png 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/balance-ball-FITFIU-Fitness-75x75.png 75w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/balance-ball-FITFIU-Fitness-512x512.png 512w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/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>Para fortalecer la musculatura <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Con <strong>2 bandas de resistencia<\/strong><\/li>\n\n\n\n<li><strong>58cm de di\u00e1metro<\/strong><\/li>\n\n\n\n<li><strong style=\"color: initial;\">Superficie antideslizante<\/strong><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-media-text alignwide has-media-on-the-right is-stacked-on-mobile is-vertically-aligned-center banner-ficha-producto\"><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\">PS-150<\/h3>\n\n\n\n<p>Para mejorar la resistencia<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Con <strong>altura regulable a 2 niveles<\/strong><\/li>\n\n\n\n<li><strong>Base antideslizante y resistente<\/strong><\/li>\n\n\n\n<li><strong>Ligero y de f\u00e1cil transportar <\/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\/cardio\/plataformas-step\/\">VER PRODUCTO<\/a><\/div>\n<\/div>\n<\/div><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\/09\/plataforma-step-FITFIU-Fitness-1024x1024.png\" alt=\"\" class=\"wp-image-2517 size-full\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/plataforma-step-FITFIU-Fitness-1024x1024.png 1024w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/plataforma-step-FITFIU-Fitness-300x300.png 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/plataforma-step-FITFIU-Fitness-150x150.png 150w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/plataforma-step-FITFIU-Fitness-768x768.png 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/plataforma-step-FITFIU-Fitness-75x75.png 75w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/plataforma-step-FITFIU-Fitness-512x512.png 512w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/plataforma-step-FITFIU-Fitness.png 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure><\/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>\u00a1Empezamos el entreno!<\/strong><\/h2>\n\n\n\n<p>Una vez dispongas del material ya est\u00e1s ready para entrenar con Patry Jordan. Te animamos a seguir estos <strong>4 ejercicios que te ayudar\u00e1n a tonificar principalmente la parte superior del tronco y los brazos <\/strong>utilizando material deportivo para incrementar la intensidad de la rutina en casa.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><span style=\"color:#dc1f1d\" class=\"has-inline-color\">Ejercicio 1<\/span> Elevaciones laterales de brazos en equilibrio<\/strong><\/h3>\n\n\n\n<p>Especial <strong>para trabajar la zona dorsal de la espalda y los hombros<\/strong>, al mismo tiempo que<strong> la propiocepci\u00f3n<\/strong> (equilibrio).<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Nos colocamos de pie con piernas flexionadas sobre la parte inestable de&nbsp;la <em>balance&nbsp;ball.<\/em> Cogemos las gomas formando una X.<\/li>\n\n\n\n<li>Elevamos simult\u00e1neamente los brazos&nbsp;semiflexionados&nbsp;desde los laterales hasta llegar a la altura de los hombros. Bajamos los brazos.<\/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\/09\/1-2.jpg\" alt=\"Ejercicio con Balanceball FITFIU Fitness\" class=\"wp-image-2521\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/1-2.jpg 1024w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/1-2-300x146.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/1-2-768x375.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/1-2-75x37.jpg 75w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/1-2-150x73.jpg 150w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/1-2-512x250.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>Flexionar ligeramente las piernas para favorecer la estabilidad.<\/li>\n\n\n\n<li>Espirar mientras se elevan los hombros.<\/li>\n\n\n\n<li>Mantener tensas las gomas para realizar un trabajo de m\u00e1s intensidad.<\/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 Escalador ara\u00f1a<\/strong><\/h3>\n\n\n\n<p>Un <strong>ejercicio de cardio completo<\/strong> que implica un<strong> trabajo coordinado de piernas,&nbsp;<em>core&nbsp;<\/em>y brazos.<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Iniciamos el ejercicio en posici\u00f3n de plancha con las manos encima de la plataforma&nbsp;step.<\/li>\n\n\n\n<li>Se trata de combinar los siguientes movimientos:\n<ol class=\"wp-block-list\">\n<li>Flexo-extensi\u00f3n de rodilla y cadera hacia delante hasta llegar a la altura del hombro del mismo lado.<\/li>\n\n\n\n<li>Tocar el&nbsp;step&nbsp;con el codo del mismo lado.<\/li>\n<\/ol>\n<\/li>\n\n\n\n<li>Volver a la posici\u00f3n inicial.<\/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\/09\/2-1.jpg\" alt=\"Ejercicio con Plataforma Step PS-150 FITFIU Fitness\" class=\"wp-image-2522\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/2-1.jpg 1024w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/2-1-300x146.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/2-1-768x375.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/2-1-75x37.jpg 75w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/2-1-150x73.jpg 150w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/2-1-512x250.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>El ritmo de alteraci\u00f3n de piernas se puede intensificar o reducir dependiendo de la intensidad que quieras.&nbsp;<\/li>\n\n\n\n<li>Si eres principiante realiza menos flexi\u00f3n de cadera: que el pie no llegue a la altura del brazo.<\/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 Press&nbsp;militar en inestabilidad<\/strong><\/h3>\n\n\n\n<p>En este caso estaremos trabajando principalmente los brazos y hombros, adem\u00e1s del&nbsp;core&nbsp;y las extremidades inferiores para mantener la mayor estabilidad posible.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Nos colocamos en posici\u00f3n zancada con&nbsp;unas piernas&nbsp;encima de&nbsp;la balance&nbsp;ball&nbsp;y cogemos las gomas por encima de los hombros.<\/li>\n\n\n\n<li>Realizamos simult\u00e1neamente flexo-extensi\u00f3n de brazos hasta tocarse manteniendo la estabilidad.<\/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\/09\/3-2.jpg\" alt=\"Ejercicio con Balanceball FITFIU Fitness\" class=\"wp-image-2523\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/3-2.jpg 1024w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/3-2-300x146.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/3-2-768x375.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/3-2-75x37.jpg 75w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/3-2-150x73.jpg 150w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/3-2-512x250.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>Intentar que la rodilla de la pierna que est\u00e1 sobre&nbsp;la balance&nbsp;ball&nbsp;no vaya hacia dentro.<\/li>\n\n\n\n<li>Para graduar la intensidad del trabajo flexiona m\u00e1s o menos las piernas. M\u00e1s flexionadas, m\u00e1s intensidad.<\/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>Tr\u00edceps en&nbsp;step<\/strong><\/strong><\/h3>\n\n\n\n<p>En este ejercicio ver\u00e1s c\u00f3mo trabajan los m\u00fasculos extensores de los brazos (tr\u00edceps y antebrazos), adem\u00e1s del pectoral y hombros.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>De espalda al&nbsp;step&nbsp;acercamos la cadera y las piernas flexionadas apoy\u00e1ndonos con las manos sobre \u00e9l.<\/li>\n\n\n\n<li>Realizamos simult\u00e1neamente flexi\u00f3n y extensi\u00f3n de codo hasta que los gl\u00fateos toquen el suelo.<\/li>\n\n\n\n<li>Volvemos a la posici\u00f3n inicial.<\/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\/09\/4.jpg\" alt=\"Ejercicio con Plataforma Step PS-150 FITFIU Fitness\" class=\"wp-image-2524\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/4.jpg 1024w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/4-300x146.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/4-768x375.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/4-75x37.jpg 75w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/4-150x73.jpg 150w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/09\/4-512x250.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>Intentar no realizar una excesiva extensi\u00f3n de los brazos. El codo siempre por debajo de los hombros.<\/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>An\u00edmate a realizar estos ejercicios en tu hogar con <a href=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/entrenamientos-patry-jordan\/\" target=\"_blank\" rel=\"noreferrer noopener\">nuestros art\u00edculos de 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>Trabaja la musculatura de tus brazos con esta rutina de Step y Balanceball<\/p>\n","protected":false},"author":13,"featured_media":2534,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[23],"tags":[55,7,17,24,48,50,328,329],"class_list":["post-2513","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-musculacion","tag-balanceball","tag-cardio","tag-ejercicios-cardio","tag-ejercicios-de-musculacion","tag-musculacion","tag-patry-jordan","tag-ps-250","tag-rutina-tonificacion"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Rutina para TONIFICAR BRAZOS con materia | FITFIU Fitness<\/title>\n<meta name=\"description\" content=\"La rutina de Patry Jordan para evitar la flacidez de los brazos. 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