{"id":85705,"date":"2021-04-28T13:00:28","date_gmt":"2021-04-28T11:00:28","guid":{"rendered":"https:\/\/blog.arenaswim.com\/?p=85705"},"modified":"2022-04-06T17:50:29","modified_gmt":"2022-04-06T15:50:29","slug":"como-usar-la-pesa-rusa-para-el-entrenamiento-en-seco","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/es\/entrenamiento-en-seco-es\/como-usar-la-pesa-rusa-para-el-entrenamiento-en-seco\/","title":{"rendered":"C\u00f3mo usar la pesa rusa para el entrenamiento en seco"},"content":{"rendered":"<p><span data-contrast=\"none\">Este accesorio que, como su nombre indica, viene del pa\u00eds de los\u00a0<\/span><span data-contrast=\"none\">Urales<\/span><span data-contrast=\"none\">, puede ayudarte a hacer grandes progresos. Te contamos c\u00f3mo usar la pesa rusa para entrenar fuera del agua.<\/span><span data-ccp-props=\"{&quot;335559740&quot;:360}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">La pesa rusa o\u00a0<\/span><i><span data-contrast=\"none\">kettlebell<\/span><\/i><i><span data-contrast=\"none\">,\u00a0<\/span><\/i><span data-contrast=\"none\">su nombre ingl\u00e9s, es un accesorio para el gimnasio, normalmente fabricado en hierro, que consiste en un peso de forma esf\u00e9rica con un mango. Se empez\u00f3 a usar a mediados del siglo XVIII en Rusia, de manera oficial como\u00a0<\/span><span data-contrast=\"none\">medida de\u00a0<\/span><span data-contrast=\"none\">peso\u00a0<\/span><span data-contrast=\"none\">en lugares de compraventa de mercanc\u00edas, y de manera extraoficial para organi<\/span><span data-contrast=\"none\">z<\/span><span data-contrast=\"none\">ar competiciones de fuerza entre\u00a0<\/span><span data-contrast=\"none\">mercaderes y\u00a0<\/span><span data-contrast=\"none\">comer<\/span><span data-contrast=\"none\">ciantes<\/span><span data-contrast=\"none\">.<\/span><span data-ccp-props=\"{&quot;335559740&quot;:360}\">\u00a0<\/span><span data-contrast=\"none\">El tipo de pesa rusa que conocemos hoy, en forma de bala de ca\u00f1\u00f3n con un mango encima, procede del periodo sovi\u00e9tico y se utilizaba para el entrenamiento de deportistas <strong>profesionales<\/strong> y <strong>aficionados<\/strong>.<\/span><\/p>\n<h2><span class=\"TextRun SCXW260395557 BCX0\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW260395557 BCX0\" data-ccp-parastyle=\"Corpo\" data-ccp-parastyle-defn=\"{&quot;ObjectId&quot;:&quot;8a7f38b5-5209-4f05-adc8-3cb74e0ee8e4|12&quot;,&quot;ClassId&quot;:1073872969,&quot;Properties&quot;:[134233614,&quot;true&quot;,201340122,&quot;2&quot;,268442635,&quot;22&quot;,335551500,&quot;0&quot;,469769226,&quot;Helvetica,Arial Unicode MS&quot;,469775450,&quot;Corpo&quot;,469777841,&quot;Helvetica&quot;,469777842,&quot;Arial Unicode MS&quot;,469777843,&quot;Arial Unicode MS&quot;,469777844,&quot;Helvetica&quot;,469778129,&quot;Corpo&quot;]}\">El \u00e9xito que est\u00e1 teniendo \u00faltimamente se debe, aparte de<\/span><\/span><span class=\"TextRun SCXW260395557 BCX0\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW260395557 BCX0\" data-ccp-parastyle=\"Corpo\">l\u00a0<\/span><\/span><span class=\"TextRun SCXW260395557 BCX0\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW260395557 BCX0\" data-ccp-parastyle=\"Corpo\">precio asequible y el volumen no demasiado aparatoso, a su\u00a0<\/span><\/span><span class=\"TextRun SCXW260395557 BCX0\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW260395557 BCX0\" data-ccp-parastyle=\"Corpo\">g<\/span><\/span><span class=\"TextRun SCXW260395557 BCX0\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW260395557 BCX0\" data-ccp-parastyle=\"Corpo\">ra<\/span><\/span><span class=\"TextRun SCXW260395557 BCX0\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW260395557 BCX0\" data-ccp-parastyle=\"Corpo\">n<\/span><\/span><span class=\"TextRun SCXW260395557 BCX0\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW260395557 BCX0\" data-ccp-parastyle=\"Corpo\"> versatilidad.<\/span><\/span><\/h2>\n<p><span data-contrast=\"none\">Los pesos (y tallas) var\u00edan de los 2 a los 40 kilos, de manera que tienes d\u00f3nde elegir para empezar con<\/span><span data-contrast=\"none\">\u00a0<strong>el<\/strong><\/span><span data-contrast=\"none\"><strong>\u00a0modelo adecuado<\/strong> a tu forma f\u00edsica.<\/span><\/p>\n<p><span data-contrast=\"none\">En el caso espec\u00edfico de la nataci\u00f3n, usar la pesa rusa te permite trabajar la resistencia y la fuerza. Teniendo en cuenta que la postura es crucial para hacer ejercicio con pesos, ayuda adem\u00e1s a desarrollar la <strong>estabilidad de la zona media<\/strong>. Una ventaja a\u00f1adida es que fortalece los hombros y los protege as\u00ed de las lesiones, una de las m\u00e1s habituales en nuestro deporte.<\/span><\/p>\n<p><span data-contrast=\"none\">Estos son 4 ejercicios b\u00e1sicos para que empieces a practicar con la pesa rusa.<\/span><\/p>\n<h3>COLUMPIO<\/h3>\n<div class=\"video-container\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/0IHEh-XxJR0\" width=\"100%\" height=\"100%\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p><span data-contrast=\"none\"><strong>El columpio o balanceo es un cl\u00e1sico de la pesa rusa y un ejercicio muy \u00fatil para la nataci\u00f3n.<\/strong> Implica toda la musculatura del cuerpo, especialmente piernas, gl\u00fateos, abdominales y espalda. <\/span><span data-contrast=\"none\">Col\u00f3cate de pie, con las piernas separadas a la a<\/span><span data-contrast=\"none\">nch<\/span><span data-contrast=\"none\">ura de los hombros y sujeta la pesa entre las piernas con una o ambas manos. <\/span><\/p>\n<p><span data-contrast=\"none\">Despu\u00e9s ll\u00e9vala hasta la altura de la cabeza, manteniendo siempre los brazos extendidos y la espalda recta<\/span><span data-contrast=\"none\">, y vuelve a la posici\u00f3n inicial<\/span><span data-contrast=\"none\">. La mayor parte del impuso procede de las piernas y las caderas<\/span><span data-contrast=\"none\">.<\/span><span data-ccp-props=\"{&quot;335559740&quot;:360}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Completa<\/span><span data-contrast=\"none\">\u00a03 o 4 series de 12 repeticiones, o bien 8 con cada brazo. Descansa un minuto\u00a0<\/span><span data-contrast=\"none\">o<\/span><span data-contrast=\"none\"> minuto y medio entre series.<\/span><\/p>\n<h3><\/h3>\n<h3>MOLINO<\/h3>\n<p><strong><span class=\"TextRun SCXW220665507 BCX0\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW220665507 BCX0\" data-ccp-parastyle=\"Corpo\" data-ccp-parastyle-defn=\"{&quot;ObjectId&quot;:&quot;8a7f38b5-5209-4f05-adc8-3cb74e0ee8e4|12&quot;,&quot;ClassId&quot;:1073872969,&quot;Properties&quot;:[134233614,&quot;true&quot;,201340122,&quot;2&quot;,268442635,&quot;22&quot;,335551500,&quot;0&quot;,469769226,&quot;Helvetica,Arial Unicode MS&quot;,469775450,&quot;Corpo&quot;,469777841,&quot;Helvetica&quot;,469777842,&quot;Arial Unicode MS&quot;,469777843,&quot;Arial Unicode MS&quot;,469777844,&quot;Helvetica&quot;,469778129,&quot;Corpo&quot;]}\">Este ejercicio\u00a0<\/span><\/span><span class=\"TextRun SCXW220665507 BCX0\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW220665507 BCX0\" data-ccp-parastyle=\"Corpo\">activa<\/span><\/span><span class=\"TextRun SCXW220665507 BCX0\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW220665507 BCX0\" data-ccp-parastyle=\"Corpo\">\u00a0toda la cadena cin\u00e9tica posterior.\u00a0<\/span><\/span><\/strong><span class=\"TextRun SCXW220665507 BCX0\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW220665507 BCX0\" data-ccp-parastyle=\"Corpo\">Empezando con una apertura de piernas a la anchura de los hombros, levanta la pesa sobre la cabeza para que quede en l\u00ednea con la cadera, como si fuera una extensi\u00f3n del cuerpo. Con la mirada en la pesa<\/span><\/span><span class=\"TextRun SCXW220665507 BCX0\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW220665507 BCX0\" data-ccp-parastyle=\"Corpo\">,<\/span><\/span><span class=\"TextRun SCXW220665507 BCX0\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW220665507 BCX0\" data-ccp-parastyle=\"Corpo\">\u00a0rota cuerpo el cuerpo hasta que la mano libre toque el suelo. Llega hasta donde puedas con las piernas rectas<\/span><\/span><span class=\"TextRun SCXW220665507 BCX0\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW220665507 BCX0\" data-ccp-parastyle=\"Corpo\">,<\/span><\/span><span class=\"TextRun SCXW220665507 BCX0\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW220665507 BCX0\" data-ccp-parastyle=\"Corpo\">\u00a0manteniendo la postura\u00a0<\/span><\/span><span class=\"TextRun SCXW220665507 BCX0\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW220665507 BCX0\" data-ccp-parastyle=\"Corpo\">de la espalda<\/span><\/span><span class=\"TextRun SCXW220665507 BCX0\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW220665507 BCX0\" data-ccp-parastyle=\"Corpo\">,<\/span><\/span><span class=\"TextRun SCXW220665507 BCX0\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW220665507 BCX0\" data-ccp-parastyle=\"Corpo\">\u00a0y despu\u00e9s vuelve a la posici\u00f3n inicial. <\/span><\/span><\/p>\n<p><span class=\"TextRun SCXW220665507 BCX0\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW220665507 BCX0\" data-ccp-parastyle=\"Corpo\">Haz entre 2 y 4 series de 6 u 8 repeticiones por lado.<\/span><\/span><span class=\"TextRun SCXW220665507 BCX0\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW220665507 BCX0\" data-ccp-parastyle=\"Corpo\">\u00a0<\/span><\/span><span class=\"TextRun SCXW220665507 BCX0\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW220665507 BCX0\" data-ccp-parastyle=\"Corpo\">Descansa un minuto o minuto y medio entre series.<\/span><\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-85715 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/04\/windmill.jpg\" alt=\"C\u00f3mo usar la pesa rusa para el entrenamiento en seco\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/04\/windmill.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/04\/windmill-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/04\/windmill-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h3><\/h3>\n<h3><span class=\"TextRun SCXW25096200 BCX0\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW25096200 BCX0\" data-ccp-parastyle=\"Corpo\" data-ccp-parastyle-defn=\"{&quot;ObjectId&quot;:&quot;8a7f38b5-5209-4f05-adc8-3cb74e0ee8e4|12&quot;,&quot;ClassId&quot;:1073872969,&quot;Properties&quot;:[134233614,&quot;true&quot;,201340122,&quot;2&quot;,268442635,&quot;22&quot;,335551500,&quot;0&quot;,469769226,&quot;Helvetica,Arial Unicode MS&quot;,469775450,&quot;Corpo&quot;,469777841,&quot;Helvetica&quot;,469777842,&quot;Arial Unicode MS&quot;,469777843,&quot;Arial Unicode MS&quot;,469777844,&quot;Helvetica&quot;,469778129,&quot;Corpo&quot;]}\">MOLINO CON SENTADILLA<\/span><\/span><\/h3>\n<p><span data-contrast=\"none\">Similar\u00a0<\/span><span data-contrast=\"none\">al anterior, tambi\u00e9n con la mirada en la pesa, pero haciendo a la vez una sentadilla hasta que llegues a tocar el suelo con el otro brazo.<strong> En estos ejercicios donde levantas la pesa sobre la cabeza tienes que hacer trabajar al hombro para mantener la estabilidad en todo momento.<\/strong><\/span><strong>\u00a0<\/strong><\/p>\n<p><span data-contrast=\"none\">Haz 3 o 4 series de 12 repeticiones con el mismo descanso que antes.<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-85721 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/04\/squat.jpg\" alt=\"C\u00f3mo usar la pesa rusa para el entrenamiento en seco\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/04\/squat.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/04\/squat-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/04\/squat-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h3><\/h3>\n<h3><span class=\"TextRun SCXW60298479 BCX0\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW60298479 BCX0\" data-ccp-parastyle=\"Corpo\" data-ccp-parastyle-defn=\"{&quot;ObjectId&quot;:&quot;8a7f38b5-5209-4f05-adc8-3cb74e0ee8e4|12&quot;,&quot;ClassId&quot;:1073872969,&quot;Properties&quot;:[134233614,&quot;true&quot;,201340122,&quot;2&quot;,268442635,&quot;22&quot;,335551500,&quot;0&quot;,469769226,&quot;Helvetica,Arial Unicode MS&quot;,469775450,&quot;Corpo&quot;,469777841,&quot;Helvetica&quot;,469777842,&quot;Arial Unicode MS&quot;,469777843,&quot;Arial Unicode MS&quot;,469777844,&quot;Helvetica&quot;,469778129,&quot;Corpo&quot;]}\">FLEXIONES CON REMO<\/span><\/span><\/h3>\n<p><strong>Ejercicio para la parte superior del cuerpo que implica\u00a0los m\u00fasculos d<\/strong><span data-contrast=\"none\"><strong>el pecho y la espalda pero tambi\u00e9n los abdominales.<\/strong> Haz una flexi\u00f3n con las manos apoyada<\/span><span data-contrast=\"none\">s<\/span><span data-contrast=\"none\">\u00a0en los mangos de las pesas (tambi\u00e9n sirven las mancuernas pero es m\u00e1s f\u00e1cil con la pesa rusa por el fondo<\/span><span data-contrast=\"none\">\u00a0normalmente<\/span><span data-contrast=\"none\">\u00a0plano). <\/span><\/p>\n<p><span data-contrast=\"none\">Cuando completes la flexi\u00f3n sigue con el remo<\/span><span data-contrast=\"none\">,<\/span><span data-contrast=\"none\">\u00a0levantand<\/span><span data-contrast=\"none\">o un brazo y luego el otro hacia<\/span><span data-contrast=\"none\">\u00a0el pecho. Usa la fuerza de la zona abdominal para mantener el cuerpo recto.<\/span><span data-ccp-props=\"{&quot;335559740&quot;:360}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Realiza 3 o 4 series de 8 repeticiones, considerando una repetici\u00f3n cada una de las flexiones m\u00e1s dos movimientos de remo.<\/span><\/p>\n<div class=\"video-container\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/4OY5OgFIPuo\" width=\"100%\" height=\"100%\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p><span class=\"TextRun SCXW130692435 BCX0\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW130692435 BCX0\" data-ccp-parastyle=\"Corpo\" data-ccp-parastyle-defn=\"{&quot;ObjectId&quot;:&quot;8a7f38b5-5209-4f05-adc8-3cb74e0ee8e4|12&quot;,&quot;ClassId&quot;:1073872969,&quot;Properties&quot;:[134233614,&quot;true&quot;,201340122,&quot;2&quot;,268442635,&quot;22&quot;,335551500,&quot;0&quot;,469769226,&quot;Helvetica,Arial Unicode MS&quot;,469775450,&quot;Corpo&quot;,469777841,&quot;Helvetica&quot;,469777842,&quot;Arial Unicode MS&quot;,469777843,&quot;Arial Unicode MS&quot;,469777844,&quot;Helvetica&quot;,469778129,&quot;Corpo&quot;]}\"><strong>Puedes combinar los 4 ejercicios para hacer un circuito.<\/strong> Haz 3 o 4 circuitos\u00a0<\/span><\/span><span class=\"TextRun SCXW130692435 BCX0\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW130692435 BCX0\" data-ccp-parastyle=\"Corpo\">dedicando<\/span><\/span><span class=\"TextRun SCXW130692435 BCX0\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW130692435 BCX0\" data-ccp-parastyle=\"Corpo\">\u00a015 segundos<\/span><\/span><span class=\"TextRun SCXW130692435 BCX0\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW130692435 BCX0\" data-ccp-parastyle=\"Corpo\">\u00a0<\/span><\/span><span class=\"TextRun SCXW130692435 BCX0\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW130692435 BCX0\" data-ccp-parastyle=\"Corpo\">a cada ejercicio y<\/span><\/span><span class=\"TextRun SCXW130692435 BCX0\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW130692435 BCX0\" data-ccp-parastyle=\"Corpo\">\u00a0con<\/span><\/span><span class=\"TextRun SCXW130692435 BCX0\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW130692435 BCX0\" data-ccp-parastyle=\"Corpo\">\u00a010 segundos de descanso<\/span><\/span><span class=\"TextRun SCXW130692435 BCX0\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW130692435 BCX0\" data-ccp-parastyle=\"Corpo\">. Despu\u00e9s<\/span><\/span><span class=\"TextRun SCXW130692435 BCX0\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW130692435 BCX0\" data-ccp-parastyle=\"Corpo\"> aumenta gradualmente los ejercicios entre 5 y 10 segundos por circuito.<\/span><\/span><\/p>\n<hr \/>\n<h5>Tambi\u00e9n te puede interesar\u2026<\/h5>\n<p><a href=\"https:\/\/blog.arenaswim.com\/es\/forma-fisica-y-bienestar\/entrenar-al-aire-libre\/\">Entrenar al aire libre<\/a><\/p>\n<p><a href=\"https:\/\/blog.arenaswim.com\/es\/forma-fisica-y-bienestar\/4-ejercicios-que-puedes-hacer-en-cualquier-parte-para-mantenerte-en-forma\/\">4 ejercicios que puedes hacer en cualquier parte para mantenerte en forma<\/a><\/p>\n<hr \/>\n<p>\u00bfBuscas el equipamiento perfecto para entrenar? \u00a1Echa un vistazo <a href=\"https:\/\/www.arenasport.com\/es_es\/hombre\/ropa-deportiva.html\">aqu\u00ed<\/a>!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Este accesorio que, como su nombre indica, viene del pa\u00eds de los\u00a0Urales, puede ayudarte a hacer grandes progresos. Te contamos c\u00f3mo usar la pesa rusa para entrenar fuera del agua.\u00a0 &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":86050,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[12814],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>C\u00f3mo usar la pesa rusa para el entrenamiento en seco<\/title>\n<meta name=\"description\" content=\"Te contamos c\u00f3mo utilizar la pesa rusa para el entrenamiento fuera del agua.\u00a0La pesa rusa te permite trabajar la resistencia y la fuerza\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.arenaswim.com\/es\/entrenamiento-en-seco-es\/como-usar-la-pesa-rusa-para-el-entrenamiento-en-seco\/\" \/>\n<meta property=\"og:locale\" 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