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Si fue demasiado fácil, aumenta el peso. Si estás luchando a mitad de la serie, probablemente elegiste demasiado peso. Las últimas 1–2 repeticiones deben sentirse difíciles pero posibles – esa es la señal de que elegiste bien.","type":"text"}]},{"type":"paragraph","content":[{"type":"hard_break"},{"text":"Aumenta los pesos poco a poco para seguir progresando y hacerte más fuerte con el tiempo. 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Significa aumentar gradualmente el esfuerzo que el cuerpo soporta durante el ejercicio. Así, tu cuerpo y sistema nervioso se adaptan, y mejoras en fuerza, crecimiento muscular y resistencia.","type":"text"}]},{"type":"paragraph","content":[{"text":"Si haces siempre los mismos entrenamientos con los mismos pesos y repeticiones, tu progreso se estancará. Pero si aumentas con regularidad la intensidad, repeticiones y cargas, verás mejores resultados.","type":"text"}]},{"type":"paragraph","content":[{"text":"No te apresures ni aumentes más de lo que puedes manejar – eso puede provocar lesiones. Piensa en esto como un proceso a largo plazo: pequeñas mejoras constantes dan grandes resultados con el tiempo.","type":"text"}]},{"type":"paragraph","content":[{"text":"Algunas formas de aplicar la sobrecarga progresiva en tu rutina:","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Aumentar el peso","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Aumentar las repeticiones","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Añadir más series","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Reducir el tiempo de descanso","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Mejorar la técnica ejecutando los movimientos más lentamente","type":"text"}]}]}]}]},"component":"textSection","subheading":""}],"heading":[{"_uid":"df21fade-2e82-40c8-9a05-fb20f5e1fb75","text":"¿Qué es la sobrecarga progresiva?","type":"default","component":"heading"}],"anchorTag":[],"component":"textModule","contentLayout":"one-column","readMoreItems":[],"textAlignment":"left","moduleMarginStyle":"default"},{"tag":[],"_uid":"40037a40-e413-4e07-8d89-b2065760be6f","links":[],"caption":[],"heading":[],"anchorTag":[],"component":"flexibleModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"153bfd25-e1fc-47b6-a27a-c1d960482d13","size":"cover","image":{"id":71257574315337,"alt":"Dumbbells in different weights on the weight station at the gym","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/3999x5999/0cf80591f7/dumbbells.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"Dumbbells in different weights on the weight station at the gym","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"twoColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false,"switchDesktopOrder":false},{"_uid":"0fbe2807-cf69-427b-9559-b9dae51baaac","columns":[{"_uid":"e5e14275-f03d-4321-9358-535521aa6142","items":[{"_uid":"4d645cb1-7d56-4594-abee-af2fb649247a","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Lo más importante es realizar los ejercicios con buena técnica y postura. Si no lo haces bien, no solo no lograrás tus objetivos, también podrías lesionarte.","type":"text"}]},{"type":"paragraph","content":[{"text":"Otro consejo para evitar lesiones es no olvidar el calentamiento y la vuelta a la calma. Un calentamiento con estiramientos y cardio suave activa la circulación y prepara tu cuerpo. Estirar después de entrenar también ayuda a relajar los músculos usados.","type":"text"}]},{"type":"paragraph","content":[{"text":"“La técnica correcta antes que el peso”","type":"text","marks":[{"type":"bold"}]},{"text":" es un gran lema al entrenar. Comienza con poco peso y aumenta cuando domines bien el movimiento. 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