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Seguramente si eres un amante del entrenamiento de musculación, en alguna ocasión te has planteado cuál debería ser la velocidad a la que tienes que ir cuando subes y bajas peso. El realizar repeticiones rápidas, lentas o con distintos tiempos va a influir en tu desempeño . Así que hoy te enseño qué es el tempo para que te enfoques en ello en tu siguiente rutina.
Tempos de elevación Concéntrico : La fase positiva o de elevación del ejercicio es aquella en la que el músculo se contrae y va contra la gravedad . En ese momento, los músculos se contraen y llegan a tener un efecto de hinchazón del músculo que se puede ver a simple vista.
Excéntrico :la fase negativa o de descenso, siendo aquella donde el músculo se alarga . Este tempo va en sentido de la gravedad, por lo que habría que dominar la técnica de movimiento para mantener la tensión en los músculos. Se usa menos número de fibras musculares, por lo que existe una mayor presión en ellas. Así que el daño es mayor y, por ende, se considera eficaz para ganar músculo .
Isométrico : se refiere al tempo entre la fase de elevación y descenso.
Isométrico inverso : también se habla de entre la fase de descenso y elevación.
Beneficios
Se podrían usar distintos tiempos para las variables de los ejercicios. La hipertrofia puede marcar un ritmo distinto al de la fuerza, así como la fuerza puede tener un ritmo distinto a la potencia. Esto va a depender del objetivo que se busque. Así que la idea de que se incorpore a la rutina es para que funcione como un complemento.
De tal forma, que al realizar los ejercicios de manera controlada, los músculos responden mejor y se marcan más rápido . Incluso se trabajan los músculos de la sección media y contribuye a una mayor quema de calorías.
Solo cabe recalcar que sea cual sea el entrenamiento, los músculos sufren pequeños desgarros, por lo que es preciso descansar de manera adecuada esas fibras para que se recuperen, crezcan y se hagan más fuertes.
Erika
Licenciada en gastronomía por profesión y cocinera experimental por vocación. Con un estilo de vida saludable y responsable que va de la alimentación sana y el entrenamiento constante. Perfil de Linkedin