{"id":18013,"date":"2020-06-08T13:20:37","date_gmt":"2020-06-08T11:20:37","guid":{"rendered":"https:\/\/www.puma-catchup.com\/?p=18013"},"modified":"2025-09-19T14:55:07","modified_gmt":"2025-09-19T14:55:07","slug":"6-arm-blasting-dumbbell-exercises-to-do-at-home","status":"publish","type":"post","link":"https:\/\/www.puma-catchup.com\/es\/sports\/6-arm-blasting-dumbbell-exercises-to-do-at-home\/","title":{"rendered":"6 ejercicios con mancuernas para brazos que puedes hacer en casa"},"content":{"rendered":"<!-- post header -->\n<div class=\"row rowSingleColumn\">\n    <div class=\"col breadcrumb\">\n        <a href=\"\/es\/\">Inicio<\/a>\/\n        <a href=\"\/es\/category\/sports\/\">Deportes<\/a>\/\n        6 ejercicios con mancuernas para brazos que puedes hacer en casa\n    <\/div>\n<\/div>\n<div class=\"row rowPostHeaderImage headerImageAnim\">\n    <div class=\"scrollAnim\" \n        id=\"postHeaderImage\"\n         style=\"width:100%;position:relative;overflow:hidden;        aspect-ratio:2        ;\" >\n    <img decoding=\"async\" alt=\"A dumbbel for dumbbell exercises\"\n        class=\"\"\n        src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2020\/04\/armblasting_H.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;        object-position: 50% 0%; object-fit: cover;\"\/>\n        <\/div>\n    \n<\/div>\n<div class=\"row rowSingleColumnWide rowPostHeader\">\n    <div id=\"postHeaderText\" class=\"col tcenter\" >\n        <div class=\"cat\"><a class=\"secondary\" href=\"https:\/\/www.puma-catchup.com\/es\/category\/sports\/\">Deportes<\/a><\/div>\n        <div id=\"headerSocialIcons\" class=\"headerSocialIcons tleft\">\n            <a class=\"facebook\" href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https%3A%2F%2Fwww.puma-catchup.com%2Fes%2Fsports%2F6-arm-blasting-dumbbell-exercises-to-do-at-home%2F\" target=\"blank\"><\/a>\n            <a class=\"linkedin\" href=\"https:\/\/www.linkedin.com\/sharing\/share-offsite\/?url=https%3A%2F%2Fwww.puma-catchup.com%2Fes%2Fsports%2F6-arm-blasting-dumbbell-exercises-to-do-at-home%2F\" target=\"blank\"><\/a>\n            <a class=\"x\" href=\"https:\/\/twitter.com\/share?url=https:\/\/www.puma-catchup.com\/es\/sports\/6-arm-blasting-dumbbell-exercises-to-do-at-home\/&#038;text=\" target=\"blank\"><\/a>\n            <a class=\"pinterest\" href=\"http:\/\/pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.puma-catchup.com%2Fes%2Fsports%2F6-arm-blasting-dumbbell-exercises-to-do-at-home%2F\" target=\"blank\"><\/a>\n        <\/div>\n        <h1 class=\"\" >6 ejercicios con mancuernas para brazos que puedes hacer en casa<\/h1>\n        <div class=\"articleintro\" >O c\u00f3mo utilizar correctamente las botellas de vino tinto<\/div>\n        <div class=\"date\">8 de junio de 2020 <\/div>\n\n        <div id=\"\" class=\"headerSocialIconsMobile tcenter mobile\">\n            <a class=\"sharing\" id=\"mobileshare\" onclick='navigator.share({ \"title\": &quot;6 Arm-Blasting Dumbbell Exercises to do at Home&quot;, \"text\": &quot;In some parts of the world people are still stuck at home without any access to a gym or sports club. We prepared a demanding workout for you, that can easily be done at home and helps to maintain your hard-earned strength and shape.\\nSculpting the arms of your dreams can be done in the comfort of your own home! No fancy gym equipment required. In fact, if you don\\u2019t have a pair of dumbbells handy, you can even opt for two full wine bottles for this fun and simple workout. The average bottle weighs about 2lbs (or around 1kg) which can be effective for activating and toning your biceps, triceps and shoulders.\\nYou can complete this circuit on its own, or in addition to cardio or any other workout routine you enjoy. Let\\u2019s go!\\n&quot;, \"url\": \"https:\/\/www.puma-catchup.com\/es\/sports\/6-arm-blasting-dumbbell-exercises-to-do-at-home\/\" })'  target=\"blank\"><\/a>\n            <a class=\"facebook\" href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https:\/\/www.puma-catchup.com\/es\/sports\/6-arm-blasting-dumbbell-exercises-to-do-at-home\/\" target=\"blank\"><\/a>\n            <a class=\"linkedin\" href=\"https:\/\/www.linkedin.com\/sharing\/share-offsite\/?url=https:\/\/www.puma-catchup.com\/es\/sports\/6-arm-blasting-dumbbell-exercises-to-do-at-home\/\" target=\"blank\"><\/a>\n            <a class=\"x\" href=\"https:\/\/twitter.com\/share?url=https%3A%2F%2Fwww.puma-catchup.com%2Fes%2Fsports%2F6-arm-blasting-dumbbell-exercises-to-do-at-home%2F&#038;text=\" target=\"blank\"><\/a>\n            <a class=\"pinterest\" href=\"http:\/\/pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.puma-catchup.com%2Fes%2Fsports%2F6-arm-blasting-dumbbell-exercises-to-do-at-home%2F\" target=\"blank\"><\/a>\n        <\/div>\n    <\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><span class=\"textStyle_intro\">En algunas partes del mundo la gente sigue atrapada en casa sin acceso a un gimnasio o club deportivo. Hemos preparado para ti un entrenamiento exigente, que puedes hacer f\u00e1cilmente en casa y que te ayuda a mantener la fuerza y la forma que tanto te ha costado conseguir.<\/span>\n<br\/>Esculpir los brazos de sus sue\u00f1os puede hacerse en la comodidad de su propia casa. Sin necesidad de aparatos de gimnasio. De hecho, si no tienes un par de mancuernas a mano, puedes incluso optar por dos botellas de vino llenas para este divertido y sencillo entrenamiento. La botella media pesa alrededor de 1 kg, lo que puede resultar muy eficaz. <strong>para activar y tonificar b\u00edceps, tr\u00edceps y hombros<\/strong>.<br\/>\n<br\/>Puedes completar este circuito por s\u00ed solo, o como complemento de cardio o de cualquier otra rutina de entrenamiento que te guste. <strong>\u00a1Vamos!<\/strong><br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><strong>Curl de b\u00edceps<\/strong><br\/>\n<ul>\n<li>De pie, con los pies separados a la anchura de las caderas, sujeta las pesas a los lados, con las palmas hacia delante, la espalda recta y el pecho erguido.<\/li>\n<li>Contrae el tronco y, sin mover los brazos, dobla los codos y levanta las pesas hacia los hombros.<\/li>\n<li>Baje las pesas hasta la posici\u00f3n inicial con control.<\/li>\n<\/ul>\n<br\/><strong>Completa 12 repeticiones<\/strong><br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><strong>Kickback de tr\u00edceps <\/strong><br\/>\n<ul>\n<li>Col\u00f3quese de pie con los pies separados a la anchura de las caderas y las rodillas flexionadas, ligeramente inclinado hacia delante. Sujeta las pesas con cada mano, con los codos doblados 90 grados a los lados del cuerpo y las palmas enfrentadas.<\/li>\n<li>Estire los brazos y presione las pesas hacia atr\u00e1s y hacia arriba mientras aprieta los tr\u00edceps. Mant\u00e9n el tronco contra\u00eddo y respira de forma constante.<\/li>\n<li>Vuelve al principio.<\/li>\n<\/ul>\n<br\/><strong>Completa 10 repeticiones <\/strong><br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><strong>Prensa<\/strong><br\/>\n<ul>\n<li>De pie, con los pies separados a la anchura de las caderas y las rodillas ligeramente flexionadas, sostenga las pesas en el aire con los brazos flexionados en un \u00e1ngulo de 90 grados, los codos hacia fuera y alineados con los hombros.<\/li>\n<li>Apoye el tronco y extienda los brazos rectos por encima de la cabeza.<\/li>\n<li>Baje los codos a la posici\u00f3n inicial.<\/li>\n<\/ul>\n<br\/><strong>Completa 20 repeticiones<\/strong><br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><strong>Extensi\u00f3n de tr\u00edceps por encima de la cabeza<\/strong><br\/>\n<ul>\n<li>Col\u00f3quese con los pies separados, flexione ligeramente las rodillas, contraiga los abdominales (para mantener el torso firme) y levante una pesa con ambas manos por encima de la cabeza hasta que los brazos est\u00e9n rectos.<\/li>\n<li>Baje lentamente el peso por detr\u00e1s de la cabeza hasta los hombros. Mantenga los b\u00edceps cerca de las orejas y el cuello relajado. Haz una pausa.<\/li>\n<li>Usando su n\u00facleo para la estabilidad, levante los brazos por encima de la cabeza y vuelva al principio.<\/li>\n<\/ul>\n<br\/><strong>Completa 20 repeticiones<\/strong><br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><strong>Remo vertical<\/strong><br\/>\n<ul>\n<li>Col\u00f3quese de pie con los pies separados a la anchura de las caderas, los brazos rectos apoyados delante del cuerpo, sosteniendo una pesa en cada mano, con las palmas hacia los muslos.<\/li>\n<li>Manteniendo las pesas cerca del cuerpo, lev\u00e1ntalas hasta la altura del pecho con un movimiento de remo, abriendo los codos durante el movimiento.<\/li>\n<li>Vuelve a bajar con control.<\/li>\n<\/ul>\n<br\/><strong>Completa 10 repeticiones<\/strong><br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><strong>Prensa de suelo<\/strong><br\/>\n<ul>\n<li>T\u00fambate boca arriba con las rodillas flexionadas y los pies apoyados en el suelo, sujetando una pesa en cada mano<\/li>\n<li>Extienda los brazos rectos hacia arriba, con las palmas enfrentadas.<\/li>\n<li>Lentamente y con control, flexione los brazos y b\u00e1jelos hacia los lados, hasta que los tr\u00edceps rocen el suelo. Las pesas quedar\u00e1n elevadas por encima de las mu\u00f1ecas, con los codos formando un \u00e1ngulo de 90 grados.<\/li>\n<li>Suba las pesas y comience de nuevo.<\/li>\n<\/ul>\n<br\/><strong>Completa 12 repeticiones<\/strong><br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/>Recorre este circuito y rep\u00edtelo de 3 a 4 veces, o hasta que sientas un ardor satisfactorio. Aseg\u00farate de concentrarte en la forma y mantener la estabilidad. Estos sencillos ejercicios son una forma estupenda de mantener activa la parte superior del cuerpo y ganar fuerza en casa, aunque tengas que ser un poco... creativo con las pesas. <strong>\u00a1Que te diviertas!<\/strong><br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row contact box -->\n<div class=\"gradient3\">\n<div class=\"row rowTwoColumnsNarrow spacing articleText\" >\n    <div class=\"col\" style=\"height: 100%;display: grid;align-items: self-end;padding-bottom: 50px;\">\n        <div class=\"\">\n            <h2 data-no-translation=\"\" data-trp-gettext=\"\">\u00bfIdeas, comentarios o preguntas?<\/h2>\n            H\u00e1ganoslo saber.<br\/><br\/>\n            <a href=\"mailto:CATchUp@puma.com\"><span class=\"buttonSec\" data-no-translation=\"\" data-trp-gettext=\"\">Escriba un correo electr\u00f3nico<\/span><\/a>\n        <\/div>\n    <\/div>\n    <div class=\"col\">\n        <div class=\"bgimage\" style=\"aspect-ratio: 1.2735849056604; background-image: url('\/wp-content\/themes\/puma-catchup-theme\/public\/img\/contact_box.png'); background-size: cover;background-position: 50% 50%;width:100%\"><\/div>\n    <\/div>\n<\/div>\n<\/div>\n<!-- row headline -->\n<div class=\"row headlineBlock rowSingleColumnFull\">\n    <div class=\"col\" style=\"margin-bottom: 2px;\">\n        <h2 >M\u00e1s ejercicios<\/h2>\n    <\/div>\n<\/div>\n<!-- row article teaser 3 -->\n<div class=\"rowArticleTeaser3\">\n\t<div class=\"row rowTwoColumnsFull spacing\">\n\t    <div style=\"padding:none\">\n\t\t\t<div class=\"col articleTeaser\">\n\t\t\t    <div class=\"\">\n\t\t\t\t\t<a href=\"https:\/\/www.puma-catchup.com\/es\/category\/sports\/\" class=\"secondary\">Deportes<\/a>\n\t\t\t        <h4>Entrenamientos excepcionales para tiempos excepcionales: #2<\/h4>\n\t\t\t\t\t<div class=\"shortExcerpt\">\n\t\t\t\t        \u00c9sta es la continuaci\u00f3n de nuestra serie sobre formas creativas de mantenerse en forma en cualquier momento y lugar. En este art\u00edculo, nos gustar\u00eda centrarnos en la necesidad humana de sentirnos conectados. Nos encanta. Sin embargo, todos tenemos momentos en los que nos sentimos muy desconectados. Los gimnasios y los estudios de fitness pueden ayudarnos a alimentar no s\u00f3lo nuestro cuerpo, sino tambi\u00e9n nuestra alma. Pero en caso de que tu gimnasio est\u00e9 cerrado o surjan imprevistos que te impidan salir, hay una nueva alternativa inteligente: \u00a1clases de fitness a trav\u00e9s de streaming online!\n\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<br\/>\n\t\t\t\t\t<a class=\"buttonSec articleslider\" href=\"https:\/\/www.puma-catchup.com\/es\/sports\/exceptional_workouts_for_exceptional_times_2\/\" data-no-translation=\"\" data-trp-gettext=\"\">leer la historia<\/a>\n\t\t\t\t\t<br\/>\n\t\t\t\t\t<br\/>\n\t\t\t\t\t<a class=\"hoverzooma  scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/es\/sports\/exceptional_workouts_for_exceptional_times_2\/\" \n\t\t\t\t\t    \n\t\t\t\t\t     style=\"height:200px;position:relative;overflow:hidden;\t\t\t\t\t    aspect-ratio:2\t\t\t\t\t    ;\" >\n\t\t\t\t\t<img decoding=\"async\" alt=\"Stefanie Williams\"\n\t\t\t\t\t    class=\"hoverZoom\"\n\t\t\t\t\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2020\/03\/Header-Stef.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;\t\t\t\t\t    object-position: 50% 0%; object-fit: cover;\"\/>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t    <\/div>\n\t    <div class=\"col\">\n\t\t\t<br\/>\n\t\t\t<div style=\"display:grid;grid-template-rows: auto auto auto;\">\n\t\t\t\t\t<div>\n\n\t\t\t\t\t\t<div class=\"teaser3inner\" >\n\t\t\t\t\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t\t\t\t\t\t<div class=\"rowArticleItem articleTeaser\">\n\t\t\t\t\t\t\t    <div>\n\t\t\t\t\t\t\t\t\t<a class=\"hoverzooma teaserVertImg scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/es\/sports\/motivation-tips-workout\/\" \n\t\t\t\t\t\t\t\t\t    id=\"2845\"\n\t\t\t\t\t\t\t\t\t     style=\"height:200px;width:200px;;position:relative;overflow:hidden;\t\t\t\t\t\t\t\t\t    aspect-ratio:1\t\t\t\t\t\t\t\t\t    ;\" >\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" alt=\"\"\n\t\t\t\t\t\t\t\t\t    class=\"hoverZoom\"\n\t\t\t\t\t\t\t\t\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2014\/09\/CouchPotatoe_H.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;\t\t\t\t\t\t\t\t\t    object-position: 50% 0%; object-fit: cover;\"\/>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t    <\/div>\n\t\t\t\t\t\t\t    <div class=\"innerpadd\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.puma-catchup.com\/es\/category\/sports\/\" class=\"secondary2\">Deportes<\/a>\n\t\t\t\t\t\t\t        <h4>Consejos de motivaci\u00f3n para el entrenamiento<\/h4>\n\t\t\t\t\t\t\t\t\t<div class=\"shortExcerpt\">\n\t\t\t\t\t\t\t\t        \u00bfNo puede molestarse? \u00bfMal tiempo? \u00bfNo tienes tiempo?\nAhora ya no tendr\u00e1s excusas para no correr o sudar en el gimnasio. Tenemos los consejos perfectos para que muevas el culo.\nTe lo prometemos. Preparar\u00e1s tu bolsa de deporte en un abrir y cerrar de ojos.\n1. Ll\u00e9vate la bolsa del gimnasio al trabajo\nCon la bolsa preparada al salir de la oficina, el camino al gimnasio es mucho m\u00e1s f\u00e1cil.\nUn truco sencillo para no saltarte la clase de gimnasia: ll\u00e9vate la ropa de entrenamiento a la oficina, si piensas hacer ejercicio despu\u00e9s del trabajo. Evita ir primero a casa, ponerte c\u00f3modo en el sof\u00e1 (aunque sea un ratito) o tomar un tentempi\u00e9: volver a levantarte ser\u00e1 mucho m\u00e1s dif\u00edcil. Si no quieres dejar nada al azar, ponte el ch\u00e1ndal y las zapatillas de deporte antes de salir del trabajo. \u00a1La verg\u00fcenza de ir directamente a casa con toda la ropa de entrenamiento no ser\u00e1 tuya!\n2. Aplica la regla de los diez segundos de fuerza de voluntad.\nAplica la regla de los diez segundos de fuerza de voluntad\nUn hecho: una vez que has empezado a hacer ejercicio, lo m\u00e1s probable es que no dejes de hacerlo hasta que hayas terminado la sesi\u00f3n del d\u00eda. Eso significa que todo lo que tienes que hacer es concentrarte en el comienzo de tu entrenamiento y poner toda tu atenci\u00f3n en ello durante unos segundos.\nUsa tu fuerza de voluntad para ponerte la ropa de deporte y subirte al coche. Una vez que est\u00e9s de camino al gimnasio, no te dar\u00e1s la vuelta y cumplir\u00e1s con tus planes de ejercicio.\n3. Consigue el apoyo de un entrenador personal\nLos entrenadores personales no har\u00e1n el ejercicio por ti, pero pueden asegurarse de que lo haces bien y de forma constante.\nLos entrenadores personales son una buena inversi\u00f3n, sobre todo para los principiantes, que no saben si est\u00e1n haciendo ejercicio correctamente. Adem\u00e1s de ser grandes motivadores, los entrenadores personales nos ayudan a elaborar planes de entrenamiento y nutrici\u00f3n realistas. Cuando se trata de hacer ejercicio y perder peso, muchos buenos prop\u00f3sitos fracasan, porque esperamos demasiado de nosotros mismos al principio, hacemos ejercicio de forma incorrecta o no sabemos qu\u00e9 entrenamiento es el adecuado para nosotros. Tener una gu\u00eda puede ayudarnos a ponernos en marcha.\n4. Busca el ejercicio adecuado para ti\nLa mejor respuesta a la pregunta \u201c\u00bfPor qu\u00e9 haces ejercicio?\u201d es \u00a1porque lo disfrutas mucho! Suena bien, \u00bfverdad? Pues sal ah\u00ed fuera y hazlo.\n\u00bfPor qu\u00e9 te saltabas las clases de viol\u00edn y odiabas las de ballet cuando eras ni\u00f1o? Quiz\u00e1 hubieras preferido tomar clases de piano o despreciado el tut\u00fa rosa. El resultado: el viol\u00edn y el tut\u00fa acabaron guardados en una caja. Para muchos de nosotros, la situaci\u00f3n no ha cambiado realmente con el tiempo, con la \u00fanica excepci\u00f3n de que hoy en d\u00eda la presi\u00f3n procede de nosotros mismos. \u00bfPor qu\u00e9 obligarnos a hacer footing, si en realidad lo odiamos? \u00bfS\u00f3lo porque parece que a todo el mundo le gusta correr? No tiene sentido. Quiz\u00e1 te motive mucho m\u00e1s nadar, patinar, montar en bici o apuntarte a una clase de aer\u00f3bic. Encontrar el entrenamiento adecuado puede llevar alg\u00fan tiempo, pero merece la pena. En primer lugar, tienes que averiguar si quieres hacer ejercicio en interiores o al aire libre, solo o en grupo, si quieres acci\u00f3n o prefieres la calma. \u00bfA\u00fan no tienes ni idea? \u00bfQu\u00e9 tal unas cuantas pruebas en el gimnasio? La mayor\u00eda tienen programas variados. Sea curioso y est\u00e9 dispuesto a experimentar. Una vez que hayas encontrado tu tipo de entrenamiento, ya no necesitar\u00e1s una raz\u00f3n para obligarte a salir y hacerlo.\n5. Piensa en lo bien que te sentir\u00e1s despu\u00e9s\n\u00a1Lo has conseguido! No importa lo duro, sudoroso y agotador que haya sido el entrenamiento, nada puede reemplazar la sensaci\u00f3n posterior.\nSi salimos a correr a pesar de la lluvia o nos arrastramos fuera de la cama para ir a clase de Pilates los domingos por la ma\u00f1ana, nos sentimos el doble de bien despu\u00e9s. No es s\u00f3lo saber que hemos hecho algo por nosotros mismos y por nuestro cuerpo, sino la idea de haber vencido a nuestro teleadicto interior lo que nos hace felices. Recuerda esta sensaci\u00f3n la pr\u00f3xima vez que sufras una falta aguda de motivaci\u00f3n. Una cosa m\u00e1s: torturarnos en la bici el\u00edptica durante una hora supera el descontento con nosotros mismos por haber pasado nuestro tiempo libre frente al televisor.\n\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<br\/>\n\t\t\t\t\t\t\t\t\t<a class=\"articleslider\" href=\"https:\/\/www.puma-catchup.com\/es\/sports\/motivation-tips-workout\/\" data-no-translation=\"\" data-trp-gettext=\"\">leer la historia<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<br\/>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div>\n\t\t\t\t\t\t<div class=\"nodesktop\">\n\t\t\t\t\t\t\t<br\/><br\/>\n\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t<div class=\"teaser3inner\" >\n\t\t\t\t\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t\t\t\t\t\t<div class=\"rowArticleItem articleTeaser\">\n\t\t\t\t\t\t\t    <div>\n\t\t\t\t\t\t\t\t\t<a class=\"hoverzooma teaserVertImg scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/es\/sports\/dance-workouts-good\/\" \n\t\t\t\t\t\t\t\t\t    id=\"4787\"\n\t\t\t\t\t\t\t\t\t     style=\"height:200px;width:200px;;position:relative;overflow:hidden;\t\t\t\t\t\t\t\t\t    aspect-ratio:1\t\t\t\t\t\t\t\t\t    ;\" >\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" alt=\"\"\n\t\t\t\t\t\t\t\t\t    class=\"hoverZoom\"\n\t\t\t\t\t\t\t\t\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2017\/01\/januar_H.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;\t\t\t\t\t\t\t\t\t    object-position: 50% 0%; object-fit: cover;\"\/>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t    <\/div>\n\t\t\t\t\t\t\t    <div class=\"innerpadd\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.puma-catchup.com\/es\/category\/sports\/\" class=\"secondary2\">Deportes<\/a>\n\t\t\t\t\t\t\t        <h4>Por qu\u00e9 es bueno bailar<\/h4>\n\t\t\t\t\t\t\t\t\t<div class=\"shortExcerpt\">\n\t\t\t\t\t\t\t\t        Todos sabemos que puede ser dif\u00edcil seguir una rutina de ejercicios. Es mejor encontrar un ejercicio que sea tan divertido como agotador. Por eso los entrenamientos de baile pueden ser lo que necesitas. Baila para estar m\u00e1s sano, con m\u00e1s energ\u00eda y m\u00e1s flexible.\n\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<br\/>\n\t\t\t\t\t\t\t\t\t<a class=\"articleslider\" href=\"https:\/\/www.puma-catchup.com\/es\/sports\/dance-workouts-good\/\" data-no-translation=\"\" data-trp-gettext=\"\">leer la historia<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<br\/>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t<\/div>\n\t<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>En algunas partes del mundo la gente sigue atrapada en casa sin acceso a un gimnasio o club deportivo. Hemos preparado para ti un entrenamiento exigente, que puedes hacer f\u00e1cilmente en casa y que te ayuda a mantener la fuerza y la forma que tanto te ha costado conseguir.<br \/>\nSculpting the arms of your dreams can be done in the comfort of your own home! No fancy gym equipment required. In fact, if you don\u2019t have a pair of dumbbells handy, you can even opt for two full wine bottles for this fun and simple workout. The average bottle weighs about 2lbs (or around 1kg) which can be effective for activating and toning your biceps, triceps and shoulders.<br \/>\nYou can complete this circuit on its own, or in addition to cardio or any other workout routine you enjoy. Let\u2019s go!<\/p>","protected":false},"author":13,"featured_media":18014,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"is_top_article":false,"is_featured_article":true,"EasyPostViewCounter":906,"meta-headline":"","footnotes":""},"categories":[18],"class_list":["post-18013","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports"],"fullData":{"ID":18013,"post_author":"13","post_date":"2020-06-08 13:20:37","post_date_gmt":"2020-06-08 11:20:37","post_content":"<!-- wp:puma\/row-post-header {\"image\":{\"width\":1140,\"height\":640,\"file\":\"2020\/04\/armblasting_H.jpg\",\"filesize\":42383,\"sizes\":{\"medium\":{\"file\":\"armblasting_H-300x168.jpg\",\"width\":300,\"height\":168,\"mime-type\":\"image\/jpeg\",\"filesize\":8452},\"large\":{\"file\":\"armblasting_H-1024x575.jpg\",\"width\":1024,\"height\":575,\"mime-type\":\"image\/jpeg\",\"filesize\":47044},\"thumbnail\":{\"file\":\"armblasting_H-150x150.jpg\",\"width\":150,\"height\":150,\"mime-type\":\"image\/jpeg\",\"filesize\":4337},\"medium_large\":{\"file\":\"armblasting_H-768x431.jpg\",\"width\":768,\"height\":431,\"mime-type\":\"image\/jpeg\",\"filesize\":30982},\"trp-custom-language-flag\":{\"file\":\"armblasting_H-18x10.jpg\",\"width\":18,\"height\":10,\"mime-type\":\"image\/jpeg\",\"filesize\":437}},\"image_meta\":{\"aperture\":\"0\",\"credit\":\"\",\"camera\":\"\",\"caption\":\"\",\"created_timestamp\":\"0\",\"copyright\":\"\",\"focal_length\":\"0\",\"iso\":\"0\",\"shutter_speed\":\"0\",\"title\":\"\",\"orientation\":\"0\",\"keywords\":[]},\"id\":18014,\"alt\":\"A dumbbel for dumbbell exercises\",\"caption\":\"\",\"description\":\"\",\"url\":\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2020\/04\/armblasting_H.jpg\",\"title\":\"armblasting_H\",\"aspect_ratio\":1.78125,\"focalPointLeft\":0.5,\"focalPointTop\":0},\"headline\":\"6 Arm-Blasting Dumbbell Exercises to do at Home\",\"content\":\"Or how to use your red wine bottles properly\"} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u003cspan class=\\u0022textStyle_intro\\u0022\\u003eIn some parts of the world people are still stuck at home without any access to a gym or sports club. We prepared a demanding workout for you, that can easily be done at home and helps to maintain your hard-earned strength and shape.\\u003c\/span\\u003e\\n\\u0026lt;br\/\\u0026gt;Sculpting the arms of your dreams can be done in the comfort of your own home! No fancy gym equipment required. In fact, if you don\u2019t have a pair of dumbbells handy, you can even opt for two full wine bottles for this fun and simple workout. The average bottle weighs about 2lbs (or around 1kg) which can be effective \\u0026lt;strong\\u0026gt;for activating and toning your biceps, triceps and shoulders\\u0026lt;\/strong\\u0026gt;.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;You can complete this circuit on its own, or in addition to cardio or any other workout routine you enjoy. \\u0026lt;strong\\u0026gt;Let\u2019s go!\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\"} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Biceps Curl\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u003cul\\u003e\\n\\u003cli\\u003eStanding with feet hip-width apart, hold your weights at your side, with palms facing forward, back straight and chest upright.\\u003c\/li\\u003e\\n\\u003cli\\u003eEngage core and, without moving upper arms, bend your elbows and curl weights towards shoulders.\\u003c\/li\\u003e\\n\\u003cli\\u003eLower weights back to starting position with control.\\u003c\/li\\u003e\\n\\u003c\/ul\\u003e\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Complete 12 reps\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\"} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Triceps Kickback \\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u003cul\\u003e\\n\\u003cli\\u003eStand with your feet hip-width apart and knees bent, leaning slightly forward. Hold weights in each hand, elbows bent 90degrees by the side of your body, palms facing each other.\\u003c\/li\\u003e\\n\\u003cli\\u003eStraighten arms and press weights back and up while squeezing triceps. Keep core engaged and breathe steadily.\\u003c\/li\\u003e\\n\\u003cli\\u003eReturn to start.\\u003c\/li\\u003e\\n\\u003c\/ul\\u003e\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Complete 10 reps \\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\"} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Overheard Press\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u003cul\\u003e\\n\\u003cli\\u003eStanding with feet hip-width apart and slight bend in the knees, hold the weights up in the air with your arms bent at a 90degree angle, elbows facing outwards and in line with your shoulders.\\u003c\/li\\u003e\\n\\u003cli\\u003eBrace core and extend arms straight overhead.\\u003c\/li\\u003e\\n\\u003cli\\u003eLower elbows to starting position.\\u003c\/li\\u003e\\n\\u003c\/ul\\u003e\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Complete 20 reps\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\"} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Overhead Triceps Extension\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u003cul\\u003e\\n\\u003cli\\u003eStand feet wide, slight bend in the knees, engage abs (to keep a steady torso) and lift one weight with both hands overhead until arms are straight.\\u003c\/li\\u003e\\n\\u003cli\\u003eSlowly lower the weight behind head all the way to the shoulders. Keep biceps close to your ears and neck relaxed. Pause.\\u003c\/li\\u003e\\n\\u003cli\\u003eUsing your core for stability, raise arms overhead and return to start.\\u003c\/li\\u003e\\n\\u003c\/ul\\u003e\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Complete 20 reps\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\"} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Upright Row\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u003cul\\u003e\\n\\u003cli\\u003eStand feet hip-width apart, straight arms resting down in front of body, holding a weight in each hand, palms facing thighs.\\u003c\/li\\u003e\\n\\u003cli\\u003eKeeping the weights close to your body, lift them up to chest height in a rowing motion, flaring elbows out during the movement.\\u003c\/li\\u003e\\n\\u003cli\\u003eLower back down with control.\\u003c\/li\\u003e\\n\\u003c\/ul\\u003e\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Complete 10 reps\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\"} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Floor Press\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u003cul\\u003e\\n\\u003cli\\u003eLie on your back with knees bent and feet flat on the ground, holding a weight in each hand\\u003c\/li\\u003e\\n\\u003cli\\u003eExtend arms straight up, with palms facing each other.\\u003c\/li\\u003e\\n\\u003cli\\u003eSlowly and with control, bend arms and lower them to your sides, until your triceps brush the floor. The weights will stay raised above wrists, elbows forming a 90degree angle.\\u003c\/li\\u003e\\n\\u003cli\\u003eRaise weights and begin again.\\u003c\/li\\u003e\\n\\u003c\/ul\\u003e\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Complete 12 reps\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\"} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;Flow through this circuit and repeat 3 to 4 times, or until you feel a satisfying burn. Make sure to concentrate on your form and maintain stability. These simple exercises are a great way to keep your upper body active and gain strength at home, even if you have to get a little\u2026 creative with the weights. \\u0026lt;strong\\u0026gt;Have fun!\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\"} \/--><!-- wp:puma\/row-contact-box \/--><!-- wp:puma\/row-headline {\"h1\":\"More workouts\",\"width\":\"Full\"} \/--><!-- wp:puma\/row-article-teaser-3 {\"migrateBlock\":true,\"numArticles\":3,\"title\":\"More workouts\",\"icon\":\"\",\"manualArticles\":[{\"id\":17337},{\"id\":2845},{\"id\":4787}],\"mode\":\"manual\"} \/-->","post_title":"6 Arm-Blasting Dumbbell Exercises to do at Home","post_excerpt":"In some parts of the world people are still stuck at home without any access to a gym or sports club. We prepared a demanding workout for you, that can easily be done at home and helps to maintain your hard-earned strength and shape.\nSculpting the arms of your dreams can be done in the comfort of your own home! No fancy gym equipment required. In fact, if you don\u2019t have a pair of dumbbells handy, you can even opt for two full wine bottles for this fun and simple workout. The average bottle weighs about 2lbs (or around 1kg) which can be effective for activating and toning your biceps, triceps and shoulders.\nYou can complete this circuit on its own, or in addition to cardio or any other workout routine you enjoy. Let\u2019s go!\n","post_status":"publish","comment_status":"closed","ping_status":"closed","post_password":"","post_name":"6-arm-blasting-dumbbell-exercises-to-do-at-home","to_ping":"","pinged":"","post_modified":"2025-09-19 14:55:07","post_modified_gmt":"2025-09-19 14:55:07","post_content_filtered":"","post_parent":0,"guid":"https:\/\/www.puma-catchup.com\/?p=18013","menu_order":0,"post_type":"post","post_mime_type":"","comment_count":"0","filter":"raw","ancestors":[],"page_template":"","post_category":[18],"tags_input":[],"id":18013,"author":"13","date":"2020-06-08 13:20:37","date_gmt":"2020-06-08 11:20:37","content":"<!-- wp:puma\/row-post-header {\"image\":{\"width\":1140,\"height\":640,\"file\":\"2020\/04\/armblasting_H.jpg\",\"filesize\":42383,\"sizes\":{\"medium\":{\"file\":\"armblasting_H-300x168.jpg\",\"width\":300,\"height\":168,\"mime-type\":\"image\/jpeg\",\"filesize\":8452},\"large\":{\"file\":\"armblasting_H-1024x575.jpg\",\"width\":1024,\"height\":575,\"mime-type\":\"image\/jpeg\",\"filesize\":47044},\"thumbnail\":{\"file\":\"armblasting_H-150x150.jpg\",\"width\":150,\"height\":150,\"mime-type\":\"image\/jpeg\",\"filesize\":4337},\"medium_large\":{\"file\":\"armblasting_H-768x431.jpg\",\"width\":768,\"height\":431,\"mime-type\":\"image\/jpeg\",\"filesize\":30982},\"trp-custom-language-flag\":{\"file\":\"armblasting_H-18x10.jpg\",\"width\":18,\"height\":10,\"mime-type\":\"image\/jpeg\",\"filesize\":437}},\"image_meta\":{\"aperture\":\"0\",\"credit\":\"\",\"camera\":\"\",\"caption\":\"\",\"created_timestamp\":\"0\",\"copyright\":\"\",\"focal_length\":\"0\",\"iso\":\"0\",\"shutter_speed\":\"0\",\"title\":\"\",\"orientation\":\"0\",\"keywords\":[]},\"id\":18014,\"alt\":\"A dumbbel for dumbbell exercises\",\"caption\":\"\",\"description\":\"\",\"url\":\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2020\/04\/armblasting_H.jpg\",\"title\":\"armblasting_H\",\"aspect_ratio\":1.78125,\"focalPointLeft\":0.5,\"focalPointTop\":0},\"headline\":\"6 Arm-Blasting Dumbbell Exercises to do at Home\",\"content\":\"Or how to use your red wine bottles properly\"} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u003cspan class=\\u0022textStyle_intro\\u0022\\u003eIn some parts of the world people are still stuck at home without any access to a gym or sports club. We prepared a demanding workout for you, that can easily be done at home and helps to maintain your hard-earned strength and shape.\\u003c\/span\\u003e\\n\\u0026lt;br\/\\u0026gt;Sculpting the arms of your dreams can be done in the comfort of your own home! No fancy gym equipment required. In fact, if you don\u2019t have a pair of dumbbells handy, you can even opt for two full wine bottles for this fun and simple workout. The average bottle weighs about 2lbs (or around 1kg) which can be effective \\u0026lt;strong\\u0026gt;for activating and toning your biceps, triceps and shoulders\\u0026lt;\/strong\\u0026gt;.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;You can complete this circuit on its own, or in addition to cardio or any other workout routine you enjoy. \\u0026lt;strong\\u0026gt;Let\u2019s go!\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\"} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Biceps Curl\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u003cul\\u003e\\n\\u003cli\\u003eStanding with feet hip-width apart, hold your weights at your side, with palms facing forward, back straight and chest upright.\\u003c\/li\\u003e\\n\\u003cli\\u003eEngage core and, without moving upper arms, bend your elbows and curl weights towards shoulders.\\u003c\/li\\u003e\\n\\u003cli\\u003eLower weights back to starting position with control.\\u003c\/li\\u003e\\n\\u003c\/ul\\u003e\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Complete 12 reps\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\"} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Triceps Kickback \\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u003cul\\u003e\\n\\u003cli\\u003eStand with your feet hip-width apart and knees bent, leaning slightly forward. Hold weights in each hand, elbows bent 90degrees by the side of your body, palms facing each other.\\u003c\/li\\u003e\\n\\u003cli\\u003eStraighten arms and press weights back and up while squeezing triceps. Keep core engaged and breathe steadily.\\u003c\/li\\u003e\\n\\u003cli\\u003eReturn to start.\\u003c\/li\\u003e\\n\\u003c\/ul\\u003e\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Complete 10 reps \\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\"} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Overheard Press\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u003cul\\u003e\\n\\u003cli\\u003eStanding with feet hip-width apart and slight bend in the knees, hold the weights up in the air with your arms bent at a 90degree angle, elbows facing outwards and in line with your shoulders.\\u003c\/li\\u003e\\n\\u003cli\\u003eBrace core and extend arms straight overhead.\\u003c\/li\\u003e\\n\\u003cli\\u003eLower elbows to starting position.\\u003c\/li\\u003e\\n\\u003c\/ul\\u003e\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Complete 20 reps\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\"} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Overhead Triceps Extension\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u003cul\\u003e\\n\\u003cli\\u003eStand feet wide, slight bend in the knees, engage abs (to keep a steady torso) and lift one weight with both hands overhead until arms are straight.\\u003c\/li\\u003e\\n\\u003cli\\u003eSlowly lower the weight behind head all the way to the shoulders. Keep biceps close to your ears and neck relaxed. Pause.\\u003c\/li\\u003e\\n\\u003cli\\u003eUsing your core for stability, raise arms overhead and return to start.\\u003c\/li\\u003e\\n\\u003c\/ul\\u003e\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Complete 20 reps\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\"} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Upright Row\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u003cul\\u003e\\n\\u003cli\\u003eStand feet hip-width apart, straight arms resting down in front of body, holding a weight in each hand, palms facing thighs.\\u003c\/li\\u003e\\n\\u003cli\\u003eKeeping the weights close to your body, lift them up to chest height in a rowing motion, flaring elbows out during the movement.\\u003c\/li\\u003e\\n\\u003cli\\u003eLower back down with control.\\u003c\/li\\u003e\\n\\u003c\/ul\\u003e\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Complete 10 reps\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\"} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Floor Press\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u003cul\\u003e\\n\\u003cli\\u003eLie on your back with knees bent and feet flat on the ground, holding a weight in each hand\\u003c\/li\\u003e\\n\\u003cli\\u003eExtend arms straight up, with palms facing each other.\\u003c\/li\\u003e\\n\\u003cli\\u003eSlowly and with control, bend arms and lower them to your sides, until your triceps brush the floor. The weights will stay raised above wrists, elbows forming a 90degree angle.\\u003c\/li\\u003e\\n\\u003cli\\u003eRaise weights and begin again.\\u003c\/li\\u003e\\n\\u003c\/ul\\u003e\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Complete 12 reps\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\"} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;Flow through this circuit and repeat 3 to 4 times, or until you feel a satisfying burn. Make sure to concentrate on your form and maintain stability. These simple exercises are a great way to keep your upper body active and gain strength at home, even if you have to get a little\u2026 creative with the weights. \\u0026lt;strong\\u0026gt;Have fun!\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\"} \/--><!-- wp:puma\/row-contact-box \/--><!-- wp:puma\/row-headline {\"h1\":\"More workouts\",\"width\":\"Full\"} \/--><!-- wp:puma\/row-article-teaser-3 {\"migrateBlock\":true,\"numArticles\":3,\"title\":\"More workouts\",\"icon\":\"\",\"manualArticles\":[{\"id\":17337},{\"id\":2845},{\"id\":4787}],\"mode\":\"manual\"} \/-->","title":"6 ejercicios con mancuernas para brazos que puedes hacer en casa","excerpt":"En algunas partes del mundo la gente sigue atrapada en casa sin acceso a un gimnasio o club deportivo. Hemos preparado para ti un entrenamiento exigente, que puedes hacer f\u00e1cilmente en casa y que te ayuda a mantener la fuerza y la forma que tanto te ha costado conseguir.\nEsculpir los brazos de tus sue\u00f1os puede hacerse en la comodidad de tu propia casa. Sin necesidad de aparatos de gimnasio. De hecho, si no tienes un par de mancuernas a mano, puedes incluso optar por dos botellas de vino llenas para este divertido y sencillo entrenamiento. La botella media pesa alrededor de 1 kg, lo que resulta muy eficaz para activar y tonificar b\u00edceps, tr\u00edceps y hombros.\nPuedes completar este circuito solo o como complemento de cardio o de cualquier otra rutina de entrenamiento que te guste. \u00a1En marcha!","status":"publish","password":"","name":"6-arm-blasting-dumbbell-exercises-to-do-at-home","modified":"2025-09-19 14:55:07","modified_gmt":"2025-09-19 14:55:07","content_filtered":"","parent":0,"type":"post","mime_type":"","template":"","category":[18],"datetime_local":"8 de junio de 2020, 11:20","date_local":"8 de junio de 2020","time_local":"11:20","slug":"6-arm-blasting-dumbbell-exercises-to-do-at-home","url":"https:\/\/www.puma-catchup.com\/es\/sports\/6-arm-blasting-dumbbell-exercises-to-do-at-home\/","featured_image":{"width":1140,"height":640,"file":"2020\/04\/armblasting_H.jpg","filesize":42383,"sizes":{"medium":{"file":"armblasting_H-300x168.jpg","width":300,"height":168,"mime-type":"image\/jpeg","filesize":8452},"large":{"file":"armblasting_H-1024x575.jpg","width":1024,"height":575,"mime-type":"image\/jpeg","filesize":47044},"thumbnail":{"file":"armblasting_H-150x150.jpg","width":150,"height":150,"mime-type":"image\/jpeg","filesize":4337},"medium_large":{"file":"armblasting_H-768x431.jpg","width":768,"height":431,"mime-type":"image\/jpeg","filesize":30982},"trp-custom-language-flag":{"file":"armblasting_H-18x10.jpg","width":18,"height":10,"mime-type":"image\/jpeg","filesize":437}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0","keywords":[]},"id":18014,"alt":"A dumbbel for dumbbell exercises","caption":"","description":"","url":"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2020\/04\/armblasting_H.jpg","title":"armblasting_H","aspect_ratio":1.78125,"focalPointLeft":0.5,"focalPointTop":0},"headline":"6 Arm-Blasting Dumbbell Exercises to do at Home","categories":[{"term_id":18,"name":"Deportes","slug":"sports","term_group":0,"term_taxonomy_id":18,"taxonomy":"category","description":"","parent":0,"count":857,"filter":"raw","url":"https:\/\/www.puma-catchup.com\/es\/category\/sports\/"}],"theCategory":{"term_id":18,"name":"Deportes","slug":"sports","term_group":0,"term_taxonomy_id":18,"taxonomy":"category","description":"","parent":0,"count":857,"filter":"raw","url":"https:\/\/www.puma-catchup.com\/es\/category\/sports\/"},"isFeaturedArticle":true,"isTopArticle":false},"_links":{"self":[{"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/posts\/18013","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/comments?post=18013"}],"version-history":[{"count":0,"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/posts\/18013\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/media\/18014"}],"wp:attachment":[{"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/media?parent=18013"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/categories?post=18013"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}