{"id":945,"date":"2016-10-21T18:17:00","date_gmt":"2016-10-21T16:17:00","guid":{"rendered":"https:\/\/powergym.com\/blog\/2016\/10\/21\/rutina-para-mejorar-la-masa-muscular-en-runners-y-mejorar-las-marcas-deportivas\/"},"modified":"2016-10-21T18:17:00","modified_gmt":"2016-10-21T16:17:00","slug":"rutina-para-mejorar-la-masa-muscular-en-runners-y-mejorar-las-marcas-deportivas","status":"publish","type":"post","link":"https:\/\/www.powergym.com\/blog\/rutina-para-mejorar-la-masa-muscular-en-runners-y-mejorar-las-marcas-deportivas.html","title":{"rendered":"Rutina para mejorar la fuerza y  las marcas deportivas en runners"},"content":{"rendered":"<p><strong>En el \u00faltimo post, os hablamos de los&nbsp;<a href=\"https:\/\/www.powergym.com\/es\/blog\/eres-runner-5-motivos-para-entrenar-la-fuerza-en-invierno.html\" title=\"Beneficios de mejorar la masa muscular si eres runner con nuestros suplementos deportivos\"><span style=\"color:rgb(255, 102, 0)\">beneficios de mejorar la masa muscular<\/span><\/a>&nbsp;durante el invierno. Hoy os damos algunos consejos para entrenar la fuerza correctamente&nbsp;y&nbsp;una rutina b\u00e1sica para mejorar la masa muscular este invierno.<\/strong><\/p>\n<h2 style=\"text-align:justify\"><span style=\"font-size:16px\"><span style=\"font-family:arial,helvetica,sans-serif\"><strong>En el \u00faltimo post, os hablamos de los&nbsp;<a href=\"https:\/\/www.powergym.com\/es\/blog\/eres-runner-5-motivos-para-entrenar-la-fuerza-en-invierno.html\" title=\"Beneficios de mejorar la masa muscular si eres runner con nuestros suplementos deportivos\"><span style=\"color:rgb(255, 102, 0)\">beneficios de mejorar la masa muscular<\/span><\/a>&nbsp;durante el invierno. Hoy os damos algunos consejos para entrenar la fuerza correctamente&nbsp;y&nbsp;una rutina b\u00e1sica para mejorar la fuerza este invierno.<\/strong><\/span><\/span><\/h2>\n<h3><span style=\"color:#ff6600\"><span style=\"font-size:16px\"><strong><img decoding=\"async\" alt=\"entrena la fuerza y mejora la masa muscular con nuestros suplementos dpeortivos\" src=\"https:\/\/powergym.com\/blog\/wp-content\/uploads\/2019\/10\/entrena-fuerza-en-invierno-y-mejora-tu-masa-muscular.jpg\" style=\"float:left; height:534px; margin:10px; width:400px\" \/><\/strong><\/span><span style=\"font-family:arial,helvetica,sans-serif\"><span style=\"font-size:22px\"><strong>5 Consejos para entrenar la fuerza en runners:<\/strong><\/span><\/span><\/span><\/h3>\n<p style=\"text-align:justify\"><span style=\"font-size:16px\"><span style=\"font-family:arial,helvetica,sans-serif\"><span style=\"color:#ff6600\">\u25ba&nbsp;<\/span>Entrena&nbsp;tres veces por semanas.&nbsp;<\/span><\/span><\/p>\n<p style=\"text-align:justify\"><span style=\"font-size:16px\"><span style=\"font-family:arial,helvetica,sans-serif\"><span style=\"color:rgb(255, 102, 0)\">\u25ba&nbsp;<\/span>Series cortas de 8-10 repeticiones a una intensidad alta sobre el 70-80% de vuestras cargas m\u00e1ximas.<\/span><\/span><\/p>\n<p style=\"text-align:justify\"><span style=\"font-size:16px\"><span style=\"font-family:arial,helvetica,sans-serif\"><span style=\"color:rgb(255, 102, 0)\">\u25ba&nbsp;<\/span>Realizad recorridos largos y lentos con una correcta ejecuci\u00f3n t\u00e9cnica.<\/span><\/span><\/p>\n<p style=\"text-align:justify\"><span style=\"font-size:16px\"><span style=\"font-family:arial,helvetica,sans-serif\"><span style=\"color:rgb(255, 102, 0)\">\u25ba&nbsp;<\/span>Descansad entre series un minuto.<\/span><\/span><\/p>\n<p style=\"text-align:justify\"><span style=\"font-size:16px\"><span style=\"font-family:arial,helvetica,sans-serif\"><span style=\"color:rgb(255, 102, 0)\">\u25ba&nbsp;<\/span>No olvid\u00e9is calentar antes de empezar y estirar al acabar.<\/span><\/span><\/p>\n<p>\u00a0<\/p>\n<h3><span style=\"font-size:22px\"><span style=\"font-family:arial,helvetica,sans-serif\"><span style=\"color:#ff6600\"><strong>Rutina b\u00e1sca&nbsp;para entrenar la fuerza en runners:<\/strong><\/span><\/span><\/span><\/h3>\n<table border=\"1\" cellpadding=\"1\" cellspacing=\"1\" style=\"width:500px\">\n<tbody>\n<tr>\n<td style=\"text-align:center\"><span style=\"font-size:16px\"><span style=\"font-family:arial,helvetica,sans-serif\"><span style=\"color:#ff6600\"><strong>D\u00eda 1: Piernas y gl\u00fateos<\/strong><\/span><\/span><\/span><\/td>\n<td>\n<p style=\"text-align:center\"><span style=\"font-size:16px\"><span style=\"font-family:arial,helvetica,sans-serif\">Sentadillas<\/span><\/span><\/p>\n<p style=\"text-align:center\"><span style=\"font-size:16px\"><span style=\"font-family:arial,helvetica,sans-serif\">Splits&nbsp;<\/span><\/span><\/p>\n<p style=\"text-align:center\"><span style=\"font-size:16px\"><span style=\"font-family:arial,helvetica,sans-serif\">Femoral<\/span><\/span><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align:center\"><span style=\"font-size:16px\"><span style=\"font-family:arial,helvetica,sans-serif\"><span style=\"color:#ff6600\"><strong>D\u00eda 2: Pecho y dorsal<\/strong><\/span><\/span><\/span><\/td>\n<td>\n<p style=\"text-align:center\"><span style=\"font-size:16px\"><span style=\"font-family:arial,helvetica,sans-serif\">Press de banca&nbsp;<\/span><\/span><\/p>\n<p style=\"text-align:center\"><span style=\"font-size:16px\"><span style=\"font-family:arial,helvetica,sans-serif\">Flexiones<\/span><\/span><\/p>\n<p style=\"text-align:center\"><span style=\"font-size:16px\"><span style=\"font-family:arial,helvetica,sans-serif\">Remo Girona<\/span><\/span><\/p>\n<p style=\"text-align:center\"><span style=\"font-size:16px\"><span style=\"font-family:arial,helvetica,sans-serif\">Remo con barra<\/span><\/span><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align:center\"><span style=\"font-size:16px\"><span style=\"font-family:arial,helvetica,sans-serif\"><span style=\"color:#ff6600\"><strong>D\u00eda 3: B\u00edceps y tr\u00edceps<\/strong><\/span><\/span><\/span><\/td>\n<td>\n<p style=\"text-align:center\"><span style=\"font-size:16px\"><span style=\"font-family:arial,helvetica,sans-serif\">Curl de b\u00edceps con mancuernas<\/span><\/span><\/p>\n<p style=\"text-align:center\"><span style=\"font-size:16px\"><span style=\"font-family:arial,helvetica,sans-serif\">Curl concentrado de b\u00edceps<\/span><\/span><\/p>\n<p style=\"text-align:center\"><span style=\"font-size:16px\"><span style=\"font-family:arial,helvetica,sans-serif\">Press con mancuernas<\/span><\/span><\/p>\n<p style=\"text-align:center\"><span style=\"font-size:16px\"><span style=\"font-family:arial,helvetica,sans-serif\">Press franc\u00e9s&nbsp;<\/span><\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u00a0<\/p>\n<p style=\"text-align:center\"><span style=\"color:#ff6600\"><span style=\"font-size:22px\"><strong>Promoci\u00f3n&nbsp;para mejorar la fuerza en runners:&nbsp;<\/strong><\/span><\/span><\/p>\n<div class=\"product-image-actions\" style=\"box-sizing: border-box; height: 350px; text-align: center; position: relative; color: rgb(102, 102, 102); font-family: \"><a class=\"product-image\" href=\"https:\/\/www.powergym.com\/es\/tienda\/por-producto\/suplementos\/promocion-creaplus-1kg--creaplus-504g--regalo-power-fire-up-450g.html\" style=\"box-sizing: border-box; color: rgb(51, 51, 51); text-decoration-line: none; transition: all 0.2s linear 0s; cursor: pointer; outline: 0px; display: block; height: 350px; border: 1px solid rgb(239, 239, 239);\"><img decoding=\"async\" alt=\"PROMOCI\u00d3N: CREAPLUS 1kg. + CREAPLUS 504g. + POWER FIRE UP 450g. Aumenta tu rendimiento\" src=\"https:\/\/powergym.com\/blog\/wp-content\/uploads\/2019\/10\/uploads_images_products_220x215_c_promocreatinafireup.jpg\" style=\"border-style:initial; border-width:0px; box-sizing:border-box; max-height:100%; max-width:100%; position:relative; top:174.01px; transform:translateY(-50%); vertical-align:middle\" title=\"PROMOCI\u00d3N: CREAPLUS 1kg. + CREAPLUS 504g. + REGALO: POWER FIRE UP 450g.\" \/><\/a><\/div>\n<div class=\"product-item-info text-left\" style=\"box-sizing: border-box; padding: 0px; margin-bottom: 30px; color: rgb(102, 102, 102); font-family: \">\n<div class=\"btn-group-product-actions row\" style=\"box-sizing: border-box; margin: 0px;\"><a class=\"btn btn-action col-lg-6 col-md-6 col-sm-6 col-xs-6\" href=\"https:\/\/www.powergym.com\/es\/tienda\/por-producto\/suplementos\/promocion-creaplus-1kg--creaplus-504g--regalo-power-fire-up-450g.html\" style=\"box-sizing: border-box; background: rgb(204, 204, 204); color: rgb(255, 255, 255); text-decoration-line: none; transition: all 0.2s linear 0s; cursor: pointer; position: relative; min-height: 1px; padding: 6px 12px; float: left; width: 131.25px; display: inline-block; margin-bottom: 0px; line-height: 1.42857; text-align: center; white-space: nowrap; vertical-align: middle; touch-action: manipulation; user-select: none; border: 1px solid transparent; border-radius: 0px; text-transform: uppercase; font-family: Oswald, sans-serif; outline: none !important;\" title=\"Add to Cart\">VER DETALLES<\/a>A\u00d1ADIR A LA CESTA<\/div>\n<h3><a href=\"https:\/\/www.powergym.com\/es\/tienda\/por-producto\/suplementos\/promocion-creaplus-1kg--creaplus-504g--regalo-power-fire-up-450g.html\" style=\"box-sizing: border-box; background-color: transparent; color: rgb(51, 51, 51); text-decoration-line: none; transition: all 0.2s linear 0s; cursor: pointer; outline: none !important;\">PROMOCI\u00d3N: CREAPLUS 1KG. + CREAPLUS 504G. + REGALO: POWER FIRE UP 450G.<\/a><\/h3>\n<div class=\"amount\" style=\"box-sizing: border-box; color: rgb(120, 120, 120);\">\n<p style=\"margin-left:0px; margin-right:0px\"><span style=\"color:rgb(33, 33, 33); font-family:oswald,sans-serif; font-size:16px\">ERES DE LOS QUE ENTRENAN DURO? HAS PROBADO LA EFICACIA DE LOS PREWORKOUT?<\/span><\/p>\n<\/div>\n<div class=\"preu\" style=\"box-sizing: border-box; color: rgb(15, 183, 153); font-weight: 600;\"><span style=\"color:rgb(33, 33, 33); font-family:oswald,sans-serif; font-size:16px\">59 \u20ac<\/span><\/div>\n<\/div>\n<p style=\"text-align:center\"><span style=\"color:rgb(255, 102, 0); font-family:raleway; font-size:15px\">\u25ba&nbsp;<\/span><span style=\"color:rgb(255, 102, 0); font-family:raleway; font-size:15px\">\u25ba&nbsp;<\/span>&nbsp;<span style=\"font-size:20px\"><span style=\"color:#ff6600\"><strong>POST RELACIONADO:&nbsp;<\/strong><\/span><\/span><strong><em><a href=\"https:\/\/www.powergym.com\/es\/blog\/eres-runner-5-motivos-para-entrenar-la-fuerza-en-invierno.html\" style=\"box-sizing: border-box; background-color: transparent; color: rgb(75, 75, 75); text-decoration: none; transition: all 0.2s linear 0s; -webkit-transition: all 0.2s linear 0s; cursor: pointer; outline-style: none !important;\" title=\"Mejora la masa muscular en invierno y tu nutrici\u00f3n deportiva\"><span style=\"color:#ff6600\">\u00bfERES RUNNER? 5 MOTIVOS PARA ENTRENAR LA FUERZA EN INVIERNO<\/span><\/a><\/em><\/strong><\/p>\n<p style=\"text-align:center\">\u00a0<\/p>\n<p style=\"text-align:center\">\u00a0<\/p>\n<p style=\"text-align:center\">\u00a0<\/p>\n<p style=\"text-align:center\">\u00a0<\/p>\n<p style=\"text-align:center\">\u00a0<\/p>\n<p style=\"text-align:center\">\u00a0<\/p>\n<p style=\"text-align:center\">\u00a0<\/p>\n<p style=\"text-align:center\">\u00a0<\/p>\n<p style=\"text-align:justify\">\u00a0<\/p>\n<p style=\"text-align:justify\">\u00a0<\/p>\n<p style=\"text-align:justify\">\u00a0<\/p>\n<p style=\"text-align:justify\"><strong><span style=\"font-size:8px\">Los SUPLEMENTOS DEPORTIVOS que funcionan. Expertos en&nbsp;<a href=\"https:\/\/www.powergym.com\/es\/suplementos-deportivos.html\" style=\"box-sizing: border-box; background-color: transparent; color: rgb(170, 170, 170); text-decoration: none; transition: all 0.2s linear 0s; -webkit-transition: all 0.2s linear 0s; cursor: pointer; outline-style: none !important;\">suplementos deportivos<\/a>,&nbsp;suplementaci\u00f3n y&nbsp;<a href=\"https:\/\/www.powergym.com\/es\/nutricion-deportiva.html\" style=\"box-sizing: border-box; background-color: transparent; color: rgb(170, 170, 170); text-decoration: none; transition: all 0.2s linear 0s; -webkit-transition: all 0.2s linear 0s; cursor: pointer; outline-style: none !important;\">nutrici\u00f3n deportiva<\/a>&nbsp;online. Los suplementos deportivos que mejorar\u00e1n tus resultados. Tu suplementos deportivos, nuestros suplementos deportivos online. Tienda online de&nbsp;<a href=\"https:\/\/www.powergym.com\/es\/tienda\/por-producto\/recuperadores-musculares-y-energeticos.html\" style=\"box-sizing: border-box; background-color: transparent; color: rgb(170, 170, 170); text-decoration: none; transition: all 0.2s linear 0s; -webkit-transition: all 0.2s linear 0s; cursor: pointer; outline-style: none !important;\">suplementos de recuperaci\u00f3n muscular<\/a>,&nbsp;<a href=\"https:\/\/www.powergym.com\/es\/tienda\/por-producto\/quemadores-de-grasa.html\" style=\"box-sizing: border-box; background-color: transparent; color: rgb(170, 170, 170); text-decoration: none; transition: all 0.2s linear 0s; -webkit-transition: all 0.2s linear 0s; cursor: pointer; outline-style: none !important;\">quemadores de grasa<\/a>&nbsp;y suplementos deportivos. Powergym suplementos deportivos efectivos online.<\/span><\/strong><\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"<p>En el \u00faltimo post, os hablamos de los&nbsp;beneficios de mejorar la masa muscular&nbsp;durante el invierno. Hoy os damos algunos consejos para entrenar la fuerza correctamente&nbsp;y&nbsp;una rutina b\u00e1sica para mejorar la masa muscular este invierno. En el \u00faltimo post, os hablamos de los&nbsp;beneficios de mejorar la masa muscular&nbsp;durante el invierno. Hoy os damos algunos consejos para [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":944,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[3],"tags":[],"class_list":["post-945","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articulos"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Rutina para mejorar la fuerza y las marcas deportivas en runners - PowerBlog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.powergym.com\/blog\/rutina-para-mejorar-la-masa-muscular-en-runners-y-mejorar-las-marcas-deportivas.html\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Rutina para mejorar la fuerza y las marcas deportivas en runners - PowerBlog\" \/>\n<meta property=\"og:description\" content=\"En el \u00faltimo post, os hablamos de los&nbsp;beneficios de mejorar la masa muscular&nbsp;durante el invierno. Hoy os damos algunos consejos para entrenar la fuerza correctamente&nbsp;y&nbsp;una rutina b\u00e1sica para mejorar la masa muscular este invierno. En el \u00faltimo post, os hablamos de los&nbsp;beneficios de mejorar la masa muscular&nbsp;durante el invierno. 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