Manual metodológico de ejercicios para el entrenamiento de la hipertrofia muscular en casa

Abstract

In modern times, humanity has been affected by a global pandemic caused by the virus called: Sars Cov-2, which significantly affected the normal development of anthropocentric activities and caused several governments, including the Ecuadorian, declare the state of exception that confined people in a massive way in their homes. However, the willing confinement has caused several health problems in the population, since, by preventing the free movement of people, several sports activities were also restricted, which caused a significant percentage of individuals to plunge into sedentary lifestyle, on the other hand, those athletes, with established exercise routines, lost muscle mass due to not having specialized equipment. Faced with this social problem, this research project aims to develop a training guide to develop muscle hypertrophy at home to obtain results similar to those expected in a gym. To carry out the aforementioned, a bibliographic review begins among the main digital repositories of a scientific nature to identify the main exercise techniques to develop muscle hypertrophy, then a classification of the exercises found by muscle groups and levels of exercise is made. difficulty, finally, a home training guide is developed for 3 different cases: beginners, intermediate and advanced. Among the main results obtained, it was found that there are two ways to develop hypertrophy, both at a fibrillar and sarcoplasmic level, in addition, it was evidenced that home routines can obtain results similar to those of a gym by incorporating into the routines an adequate balance between intensity, frequency and volume of training.