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Las flexiones en todas sus variantes, el press con mancuernas y las aperturas cubren el pecho alto, medio y bajo; lo que reparte el trabajo entre una zona y otra es el ángulo del torso y la separación de las manos.","2":"Los abdominales no piden series interminables: piden ejercicios cortos, bien hechos y repetidos. Crunch, plancha, elevaciones de piernas y sus variantes cubren el recto del abdomen, los oblicuos y la parte baja. No hace falta equipamiento: con una esterilla y ocho minutos tienes la sesión entera.","4":"El bíceps hace dos cosas: flexiona el codo y gira el antebrazo. Curl con mancuernas, curl martillo, curl concentrado y sus variantes cubren la porción larga y la corta, que es todo lo que hay que cubrir. Es un músculo pequeño: aquí no gana quien más peso levanta, sino quien menos ayuda se da.","5":"Las pantorrillas se entrenan subiendo a las puntas: de pie, sentado, en un escalón, a una pierna. Con la pierna estirada trabaja el gemelo; con la rodilla flexionada, el sóleo. Las dos posiciones no se repiten: se reparten el músculo, y saltarse una es dejar media pantorrilla sin entrenar.","6":"Los antebrazos trabajan en cada agarre que haces, lo pienses o no. Curl de muñeca, curl inverso y suspensiones en barra los entrenan de forma directa: son los músculos que deciden cuánto tiempo aguantas sujetando un peso y, por tanto, cuántas repeticiones te deja hacer el resto del cuerpo. Cuando fallan, no falla la fuerza: falla el agarre.","7":"El glúteo es el músculo más grande del cuerpo y responde a tres cosas: extender la cadera, abrir la pierna y sostener la posición. Puentes, hip thrust, zancadas, patadas y sentadillas en sus variantes cubren las tres, y por eso una sesión bien montada no necesita nada más: ni máquinas, ni carga, al menos al principio.","10":"Los lumbares no están para lucirse: están para sostener la columna cuando todo lo demás se mueve. Se entrenan con extensiones en el suelo y puentes, siempre sin impulso y sin forzar el arco de la espalda. Es un trabajo de calidad, no de cantidad, y menos aún de peso.","11":"Los oblicuos son los músculos laterales del abdomen: giran el torso, lo inclinan y, sobre todo, lo mantienen quieto cuando algo intenta moverlo. Se entrenan con torsiones, planchas laterales, crunch oblicuo y elevaciones de piernas, todo con el peso del cuerpo y en el espacio que ocupa una esterilla.","12":"El cuádriceps se entrena flexionando y extendiendo la rodilla con carga: sentadillas, zancadas, subidas al escalón, sentadilla isométrica contra la pared y todas sus variantes. Son ejercicios que arrastran también a glúteos y core, así que rinden mucho por el tiempo que ocupan; por eso el entrenamiento de piernas es el que menos conviene saltarse cuando vas justo.","13":"Los hombros se entrenan con elevaciones y empujes: laterales, frontales, a noventa grados y press por encima de la cabeza, con mancuernas, gomas o el propio peso del cuerpo. El deltoides tiene tres porciones —anterior, lateral y posterior— y cada una quiere su ángulo: por eso una sola elevación no cubre el hombro entero.","15":"El tríceps es dos tercios del brazo: si quieres brazos, se empieza por aquí. 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