{"id":4079,"date":"2022-11-22T15:44:58","date_gmt":"2022-11-22T14:44:58","guid":{"rendered":"https:\/\/www.clu-you.com\/blog\/?p=4079"},"modified":"2022-11-22T16:06:43","modified_gmt":"2022-11-22T15:06:43","slug":"los-mejores-ejercicios-para-las-mujeres-ganar-masa-muscular","status":"publish","type":"post","link":"https:\/\/www.clu-you.com\/blog\/los-mejores-ejercicios-para-las-mujeres-ganar-masa-muscular\/?lang=es","title":{"rendered":"<strong>Los mejores ejercicios para las mujeres ganar masa muscular<\/strong>"},"content":{"rendered":"<span class=\"span-reading-time rt-reading-time\" style=\"display: block;\"><span class=\"rt-label rt-prefix\">Tiempo de lectura:<\/span> <span class=\"rt-time\"> 2<\/span> <span class=\"rt-label rt-postfix\">minutos<\/span><\/span>\n<p class=\"has-secondary-color has-text-color\">Es evidente que a las mujeres nos cuesta m\u00e1s que a los hombres ganar masa muscular debido a que nuestros niveles de testosterona son bastante inferiores. Esta hormona es la responsable, entre otras cosas, del aumento de masa muscular.<\/p>\n\n\n\n<p class=\"has-secondary-color has-text-color\">Para lograr masa muscular es importante darle el est\u00edmulo adecuado al m\u00fasculo y al organismo. Es decir:&nbsp;hacer un deporte acorde con el objetivo que queremos conseguir, dar al cuerpo motivos para adaptarse, crecer y hacerse m\u00e1s fuerte. Adem\u00e1s de una alimentacion para ganar masa muscular.<\/p>\n\n\n\n<p class=\"has-secondary-color has-text-color\">La utilizaci\u00f3n de las pesas es fundamental, y es m\u00e1s recomendable que el peso que elijamos sea elevado a que lo sean las repeticiones que realicemos por serie. Un buen descanso nos permitir\u00e1 tener energ\u00eda para realizar ejercicio y&nbsp;<strong>ganar masa muscular.<\/strong><\/p>\n\n\n\n<p class=\"has-secondary-color has-text-color\">Para ganar masa muscular es necesario realizar ejercicios de anaer\u00f3bicos, debiendo seguir una rutina de entrenamiento de 20 minutos, por lo menos 2 veces por semana de forma intensa. De esta forma es posible trabajar varios grupos musculares y favorecer la ganancia de masa muscular. <\/p>\n\n\n\n<p class=\"has-secondary-color has-text-color\">Tambi\u00e9n, dentro del plan de alimentaci\u00f3n, se deben incluir: batidos para ganar masa muscular. As\u00ed como tambi\u00e9n desayunos para ganar masa muscular, con huevos cocidos, yogurt griego, nueces y aguacate.<\/p>\n\n\n\n<h2 class=\"has-text-align-center has-secondary-color has-text-color wp-block-heading\"><strong>\u00bfC\u00f3mo aumentar la masa muscular de mujeres en casa?<\/strong><\/h2>\n\n\n\n<ul class=\"has-secondary-color has-text-color wp-block-list\">\n<li>Tener un porcentaje bajo de grasa<\/li>\n\n\n\n<li>Seguir una buena alimentaci\u00f3n<\/li>\n\n\n\n<li>Mantener una buena hidrataci\u00f3n, de al menos 1.5 litros de agua diarios<\/li>\n\n\n\n<li>Hacer ejercicios con pesas<\/li>\n\n\n\n<li>Dormir entre 7 o 8 horas diarias<\/li>\n\n\n\n<li>Evitar el consumo de alcohol<\/li>\n\n\n\n<li>Reducir el consumo de az\u00facar<\/li>\n<\/ul>\n\n\n\n<h2 class=\"has-text-align-center has-secondary-color has-text-color wp-block-heading\">Alimentos para aumentar masa muscular<\/h2>\n\n\n\n<ul class=\"has-secondary-color has-text-color wp-block-list\">\n<li>Consumir mucha prote\u00edna<\/li>\n\n\n\n<li>Consumir hidratos de carbono, recuerda que deben ser s\u00f3lo cereales integrales que te aporten fibra y energ\u00eda<\/li>\n\n\n\n<li>Consumir grasas saludables, como pescado blanco o azul, frutos secos naturales, aceite de oliva, aceite de coco, aguacate y huevos.<\/li>\n\n\n\n<li>Complementar tu dieta con suplementos alimenticios como: prote\u00ednas, magnesio, l-carnitina, col\u00e1geno entre otros.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"has-text-align-center has-secondary-color has-text-color wp-block-heading\"><strong>Ejercicios para ganar masa muscular en mujeres<\/strong><\/h2>\n\n\n\n<ul class=\"has-secondary-color has-text-color wp-block-list\">\n<li>Pesa rusa<\/li>\n\n\n\n<li>Prensa de piernas<\/li>\n\n\n\n<li>Ejercicios con mancuernas<\/li>\n\n\n\n<li>Sentadilla con zancada y con peso<\/li>\n\n\n\n<li>Remo<\/li>\n\n\n\n<li>Press de pecho con mancuernas<\/li>\n\n\n\n<li>Sentadilla con pesas<\/li>\n<\/ul>\n\n\n\n<p class=\"has-secondary-color has-text-color\">Para complementar tu rutina de ejercicios, te recomendamos las <strong>Burner Caps<\/strong> de Clu. Pide las tuyas en el siguiente link:<\/p>\n\n\n\n<p><a href=\"https:\/\/www.clu-you.com\/es-ES\/Shape\/Burner-Caps\">https:\/\/www.clu-you.com\/es-ES\/Shape\/Burner-Caps<\/a><\/p>\n\n\n<div class=\"wp-block-image is-style-rounded\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.clu-you.com\/blog\/wp-content\/uploads\/2022\/04\/127178957_10158707545555279_1094803141199685347_n-1016x1024.jpg\" alt=\"Sirena Ruiz\" class=\"wp-image-3347\" width=\"98\" height=\"98\" srcset=\"https:\/\/www.clu-you.com\/blog\/wp-content\/uploads\/2022\/04\/127178957_10158707545555279_1094803141199685347_n-1016x1024.jpg 1016w, https:\/\/www.clu-you.com\/blog\/wp-content\/uploads\/2022\/04\/127178957_10158707545555279_1094803141199685347_n-298x300.jpg 298w, https:\/\/www.clu-you.com\/blog\/wp-content\/uploads\/2022\/04\/127178957_10158707545555279_1094803141199685347_n-150x150.jpg 150w, https:\/\/www.clu-you.com\/blog\/wp-content\/uploads\/2022\/04\/127178957_10158707545555279_1094803141199685347_n-768x774.jpg 768w, https:\/\/www.clu-you.com\/blog\/wp-content\/uploads\/2022\/04\/127178957_10158707545555279_1094803141199685347_n-1524x1536.jpg 1524w, https:\/\/www.clu-you.com\/blog\/wp-content\/uploads\/2022\/04\/127178957_10158707545555279_1094803141199685347_n-1200x1209.jpg 1200w, https:\/\/www.clu-you.com\/blog\/wp-content\/uploads\/2022\/04\/127178957_10158707545555279_1094803141199685347_n-1980x1996.jpg 1980w, https:\/\/www.clu-you.com\/blog\/wp-content\/uploads\/2022\/04\/127178957_10158707545555279_1094803141199685347_n.jpg 2032w\" sizes=\"auto, (max-width: 98px) 100vw, 98px\" \/><figcaption class=\"wp-element-caption\">Sirena Ruiz<\/figcaption><\/figure>\n<\/div>","protected":false},"excerpt":{"rendered":"<p><span class=\"span-reading-time rt-reading-time\" style=\"display: block;\"><span class=\"rt-label rt-prefix\">Tiempo de lectura:<\/span> <span class=\"rt-time\"> 2<\/span> <span class=\"rt-label rt-postfix\">minutos<\/span><\/span>Es evidente que a las mujeres nos cuesta m\u00e1s que a los hombres ganar masa muscular debido a que nuestros niveles de testosterona son bastante inferiores. Esta hormona es la responsable, entre otras cosas, del aumento de masa muscular. Para lograr masa muscular es importante darle el est\u00edmulo adecuado al m\u00fasculo y al organismo. Es [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":4088,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[21],"tags":[],"class_list":["post-4079","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-balance-de-tu-cuerpo"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>alimentacion para ganar masa muscular y los mejores ejercicios.<\/title>\n<meta name=\"description\" content=\"Importancia del entrenamiento para ganar masa muscular en las mujeres. Adem\u00e1s, de desayunos para ganar masa muscular\" \/>\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.clu-you.com\/blog\/los-mejores-ejercicios-para-las-mujeres-ganar-masa-muscular\/?lang=es\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"alimentacion para ganar masa muscular y los mejores ejercicios.\" \/>\n<meta property=\"og:description\" content=\"Importancia del entrenamiento para ganar masa muscular en las mujeres. 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