Seguimos con el listado de términos que se suelen usarse en el gimnasio, sobre todo a la hora de hablar de máquinas de ejercicio y ejercicios. Un poco más avanzado que el que vimos recientemente. Además, veremos un poco de vocabulario relacionado con el maravilloso mundo del Crossfit.
Español |
Inglés |
Ejemplo |
Prensa de banca |
Bench Press |
I’m going to warm up with some bench press to work on my chest muscles. |
Curl de bíceps |
Bicep Curl |
Let’s do three sets of bicep curls to strengthen our arm muscles. |
Levantamiento de peso muerto |
Deadlift |
The deadlift is a great full-body exercise, let’s add it to our workout today. |
Sentadilla |
Squat |
Squats are essential for building strong legs and glutes, let’s do three sets of 12 reps. |
Tirón de espalda |
Lat Pulldown |
I like to finish my back workout with some lat pulldowns to target my lats. |
Prensa de piernas |
Leg Press |
The leg press is a great machine for targeting your quadriceps and hamstrings. |
Prensa de hombros |
Shoulder Press |
Shoulder presses are a great way to build strong shoulders and improve posture. |
Extensión de tríceps |
Tricep Extension |
Let’s do some tricep extensions to work on our tricep muscles. |
Zancadas |
Lunges |
Lunges are a great exercise for improving balance and strengthening the legs. |
Abdominales sentado |
Sit-Ups |
I like to start my ab workout with three sets of sit-ups to work on my core. |
Dominadas |
Pull-Ups |
Pull-ups are a great exercise for building upper body strength, let’s do three sets of 6 reps. |
Fondos en barra |
Dips |
Dips are a great tricep exercise, let’s add them to our workout. |
Flexiones |
Push-Ups |
Push-ups are a classic exercise for building upper body strength, let’s do three sets of 10 reps. |
Aleteo de mancuernas |
Dumbbell Fly |
Dumbbell flies are a great exercise for targeting the chest muscles, let’s do three sets of 8 reps. |
Cruces de cable |
Cable Crossovers |
Cable crossovers are a great exercise for targeting the chest and shoulders, let’s do three sets of 12 reps. |
Remo en máquina |
Rowing Machine |
The rowing machine is a great full-body cardio exercise, let’s do 20 minutes on it. |
Saltos al cuadro |
Box Jumps |
Box jumps are a great plyometric exercise for improving power and explosiveness, let’s do three sets of 6 reps. |
Machaqueo con pelota medicinal |
Medicine Ball Slams |
Medicine ball slams are a great full-body exercise, let’s do three sets of 8 reps. |
Burpees |
Burpees |
Burpees are a classic full-body exercise, let’s do three sets of 10 reps. |
Tablón |
Plank |
The plank is a great exercise for building core strength, let’s hold it for 60 seconds. |
Cinta de correr |
Treadmill |
Let’s warm up on the treadmill for 10 minutes before starting our workout. |
Máquina elíptica |
Elliptical Machine |
The elliptical machine is a great low-impact cardio exercise, let’s do 30 minutes on it. |
Escalador |
Stair Stepper |
The stair stepper is a great exercise for targeting the legs and glutes, let’s do 20 minutes on it. |
Ciclismo |
Cycling |
Cycling is a great cardio exercise, let’s go for a 30-minute ride. |
Saltar la cuerda |
Jump Rope |
Jump rope is a great full-body cardio exercise, let’s do three sets of 100 jumps. |
Balanceo con kettlebell |
Kettlebell Swing |
Kettlebell swings are a great exercise for building strength and power, let’s do three sets of 8 reps. |
Cuerdas de batalla |
Battle Ropes |
Battle ropes are a great full-body exercise, let’s do three sets of 30 seconds. |
Empuje de trineo |
Sled Push |
The sled push is a great exercise for building strength and power in your legs. |
Caminata de agricultor |
Farmer’s Walk |
Farmer’s walks are a simple but effective way to build grip strength and stability. |
Giro ruso |
Russian Twist |
Russian twists are a popular exercise for strengthening the obliques and improving balance. |
Máquina Smith |
Smith Machine |
The Smith machine is a versatile piece of equipment that is often used for weightlifting and bodybuilding. |
Dominadas con agarre cerrado |
Chin-Ups |
Chin-ups are an excellent exercise for building upper body strength, especially in the biceps and back. |
Empuje de tríceps con cable |
Cable Tricep Pushdown |
Cable tricep pushdowns are a great exercise for targeting the triceps and improving arm definition. |
Sentadilla con mancuernas |
Dumbbell Squat |
Dumbbell squats are a simple and effective way to build strength and muscle in the legs. |
Elevación de pantorrillas en pie |
Standing Calf Raise |
Standing calf raises are a great exercise for building strength and definition in the calves. |
Elevación de pantorrillas sentado |
Seated Calf Raise |
Seated calf raises are a good alternative for targeting the calf muscles and reducing strain on the knees. |
Curl de bíceps con mancuernas |
Dumbbell Bicep Curl |
Dumbbell bicep curls are a classic exercise for building strength and size in the biceps. |
Extensión de piernas |
Leg Extension |
Leg extensions are a great exercise for targeting the quadriceps and improving overall leg strength. |
Curl de piernas |
Leg Curl |
Leg curls are a good exercise for isolating the hamstrings and improving definition in the back of the legs. |
Remo erguido |
Upright Row |
The upright row is a great exercise for building strength and definition in the shoulders and upper back. |
Elevación lateral |
Lateral Raise |
Lateral raises are a great exercise for strengthening and toning the shoulder muscles. |
Elevación frontal |
Front Raise |
Front raises are a good exercise for targeting the anterior deltoids and improving overall shoulder strength. |
Aleteo posterior del hombro |
Rear Delt Fly |
Rear delt flys are a good exercise for targeting the posterior deltoids and improving shoulder stability. |
Hiperextensión |
Hyperextension |
Hyperextensions are a good exercise for strengthening the lower back and improving posture. |
Abdominales con crunch |
Abdominal Crunches |
Abdominal crunches are a classic exercise for strengthening the core muscles and toning the abs. |
Giro ruso con pelota medicinal |
Russian Twist with Medicine Ball |
Russian twists with a medicine ball are a challenging exercise that improves core strength and balance. |
Montañeros |
Mountain Climbers |
Mountain climbers are a great full-body exercise that improves cardiovascular endurance and muscle definition. |
Subidas al cuadro |
Box Step-Ups |
Box step-ups are a good exercise for building strength and stability in the legs and hips. |
Zancadas con mancuernas |
Lunges with Dumbbells |
Lunges with dumbbells are a great exercise for building strength and muscle in the legs and hips. |
Levantamiento de peso muerto con barra |
Deadlift with Barbell |
Deadlifts with a barbell are a classic exercise for building overall strength and muscle mass in the legs, back, and core. |
A continuación, vocabulario relacionado con el Crossfit, extenuante, intensivo y que es para muy poca gente:
Español |
Inglés |
Ejemplo |
WOD |
Workout of the Day |
Today’s WOD consists of a metcon followed by a series of pull-ups, thrusters, and double unders |
AMRAP |
As Many Rounds As Possible |
The goal for this AMRAP is to complete as many rounds of toes to bar, handstand push-ups, and box step-ups as possible in 10 minutes. |
EMOM |
Every Minute On the Minute |
For this EMOM, you will perform 7 reps of clean and jerks every minute on the minute for 10 minutes. |
RX’d |
Completado de acuerdo con los estándares establecidos |
After completing the WOD, Sarah was proud to have RX’d the workout, meaning she did it according to the established standards. |
Metcon |
Metabolic Conditioning |
The Metcon today will be a combination of squats, burpees, and kettlebell swings to improve cardiovascular endurance. |
Rep |
Repetición |
In each set, aim to perform 8-12 reps of the bicep curl. |
Set |
Serie |
After warming up, complete 3 sets of 10 reps for each exercise. |
Rest |
Descanso |
Between sets, take 30-60 seconds of rest to catch your breath and prepare for the next set. |
Time Cap |
Límite de tiempo |
The time cap for this WOD is 20 minutes, so move quickly and efficiently to complete all the exercises before time runs out. |
Tabata |
Entrenamiento de intervalos de 20 segundos de trabajo y 10 segundos de descanso |
Today’s Tabata will include jumping jacks, push-ups, and sit-ups for a total of 8 rounds of 20 seconds of work and 10 seconds of rest. |
Box |
Box o Gimnasio |
We will be doing the WOD today at the box, so grab your water bottle and let’s get started. |
Kipping |
Balanceo o oscilación |
For the pull-ups, you can use the kipping technique to help you get over the bar more easily. |
Toes to Bar |
Tobillos a la barra |
The toes to bar is a challenging exercise that requires core strength and coordination. |
Handstand Push-Ups |
Flexiones en manos |
For the handstand push-ups, start in a handstand position and lower your head to the ground before pushing back up. |
Pull-Ups |
Dominadas |
The pull-ups are a great exercise for strengthening the upper back and arms. |
Double Unders |
Dobles saltos con la cuerda |
The double unders are a plyometric exercise that involves jumping with a rope and passing it under your feet twice in one jump. |
Thruster |
Thrusters |
The thruster is a full-body exercise that combines a squat with an overhead press. |
Clean and Jerk |
Limpie y envión |
The clean and jerk is a two-part weightlifting exercise that involves lifting the weight from the ground to overhead in one motion. |
Snatch |
Aro |
The snatch is a complex weightlifting movement that involves lifting the weight from the ground to overhead in one motion. |
Deadlift |
Levantamiento de peso muerto |
The deadlift is a strength-building exercise that involves lifting a weight from the ground to a standing position. |