{"id":20632,"date":"2026-06-18T07:10:23","date_gmt":"2026-06-18T10:10:23","guid":{"rendered":"https:\/\/impactocastex.com.ar\/?p=20632"},"modified":"2026-06-18T07:10:23","modified_gmt":"2026-06-18T10:10:23","slug":"steve-chambers-personal-trainer-es-posible-ganar-musculo-despues-de-los-60-anos-con-seis-ejercicios","status":"publish","type":"post","link":"https:\/\/impactocastex.com.ar\/?p=20632","title":{"rendered":"Steve Chambers, personal trainer: \u201cEs posible ganar m\u00fasculo despu\u00e9s de los 60 a\u00f1os con seis ejercicios\u201d"},"content":{"rendered":"<p>A medida que el tiempo pasa,<b> el cuerpo humano pierde masa muscular<\/b> progresivamente si no se realizan ejercicios para contrarrestarlo. Al inicio de la tercera edad, es necesario constituir un sistema muscular fuerte y resistente que permitir\u00e1 transitar la adultez mayor con seguridad y contribuir\u00e1 a prevenir futuras lesiones. Seg\u00fan el experto en entrenamiento f\u00edsico, <b>Steve Chambers<\/b>, existen <a href=\"https:\/\/www.lanacion.com.ar\/lifestyle\/cuidado-cuerpo-belleza\/los-especialistas-revelaron-cual-es-el-mejor-horario-para-levantarse-despues-de-los-60-anos-nid16062026\/\" target=\"_self\" rel=\"\" title=\"https:\/\/www.lanacion.com.ar\/lifestyle\/cuidado-cuerpo-belleza\/los-especialistas-revelaron-cual-es-el-mejor-horario-para-levantarse-despues-de-los-60-anos-nid16062026\/\"><b>seis t\u00e9cnicas que deber\u00edas aplicar desde los 60 a\u00f1os<\/b><\/a><b> para que esto suceda<\/b>. <\/p>\n<p>La masa muscular, la fuerza y la resistencia de los huesos son las claves para tener una mejor calidad de vida. Los <b>ejercicios de bajo impacto y adaptables <\/b>permiten aprender patrones de movimiento, mejorar la coordinaci\u00f3n y desarrollar elasticidad sin forzar dem\u00e1s al cuerpo. <\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/resizer.glanacion.com\/resizer\/v2\/GI2Q2FJN5FGHBBBG27PXTAUHXY.jpg?auth=bb37de69c093b157a7b59fc8dee3104c5521013b543ae8db82e819b9413332e2&amp;smart=true&amp;width=800&amp;height=600\" alt=\"Despu\u00e9s de los 60 a\u00f1os es necesario hacer ejercicios que permitan ganar m\u00fasculo; los mismos pueden realizarse en casa\" height=\"600\" width=\"800\" \/><\/p>\n<p>El gerente de gimnasio y entrenador personal certificado en <i>Ultimate Performance<\/i>, Steve Chambers, dijo en una entrevista para la revista de lifestyle <a href=\"https:\/\/www.womenshealthmag.com\/es\/fitness\/a71291483\/ganar-musculo-60-anos-con-peso-corporal-ejercicios-recomienda-entrenador-personal\/\" target=\"_self\" rel=\"\" title=\"https:\/\/www.womenshealthmag.com\/es\/fitness\/a71291483\/ganar-musculo-60-anos-con-peso-corporal-ejercicios-recomienda-entrenador-personal\/\"><i>Women\u2019s Health<\/i><\/a>: \u201cEl entrenamiento con peso corporal <b>utiliza el propio peso del cuerpo para contrarrestar la gravedad<\/b> y as\u00ed desarrollar m\u00fasculo, a diferencia de las pesas o las m\u00e1quinas\u201d. <\/p>\n<p>\u201cEs una forma muy accesible y eficaz de proporcionar un est\u00edmulo o estr\u00e9s al que los m\u00fasculos puedan responder, aprender patrones de movimiento fundamentales, mejorar la estabilidad articular y desarrollar una buena base de fuerza\u201d, indic\u00f3 el experto, quien dio a conocer seis ejercicios para fortalecer la masa muscular en la mediana edad. <\/p>\n<h1>Los seis ejercicios para ganar masa muscular despu\u00e9s de los 60 a\u00f1os<\/h1>\n<p><b>1. Sentadilla con el propio peso corporal<\/b>: \u201cEs particularmente efectiva porque trabaja los cu\u00e1driceps, los isquiotibiales y los gl\u00fateos, y <b>refuerza un patr\u00f3n que utilizamos a diario: sentarnos y levantarnos<\/b>\u201d, explic\u00f3 el experto. <\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/resizer.glanacion.com\/resizer\/v2\/4I4TZZAOLVBRZPYQNURDGLS7EM.jpg?auth=c473a266d5394fcf8d63543976f3acfade364be4150e20390b09d90776a2d2c2&amp;smart=true&amp;width=3985&amp;height=5977\" alt=\"Uno de los ejercicios recomendados por el experto para despu\u00e9s de los 60 a\u00f1os son las sentadillas\" height=\"5977\" width=\"3985\" \/><\/p>\n<p><b>2. Flexiones<\/b>:<b> <\/b>esta es una de las formas m\u00e1s sencillas de entrenar la parte superior. \u201cTrabajan el pecho, los hombros y los tr\u00edceps, y requieren estabilidad del core\u201d, detall\u00f3 Chambers.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/resizer.glanacion.com\/resizer\/v2\/KYBS3NQNXRCR7LQJH3KGTOWSWA.jpg?auth=5c45685eb410631d24611529ff798c4c82cdc168780d080e0afc926eef9a5c41&amp;smart=true&amp;width=6535&amp;height=4357\" alt=\"Uno de los ejercicios recomendados por el experto para despu\u00e9s de los 60 a\u00f1os son las flexiones\" height=\"4357\" width=\"6535\" \/><\/p>\n<p><b>3. Subidas al caj\u00f3n<\/b>: el entrenador f\u00edsico asegur\u00f3 que \u201chay un ejercicio con peso corporal esencial para casi todos los clientes mayores de 60 a\u00f1os; <b>es el de subir escalones<\/b>, porque tiene una aplicaci\u00f3n directa en la vida cotidiana\u201d. En casa puede realizarse al subir y bajar una silla, banco o escal\u00f3n. \u201cTrabaj\u00e1 una pierna a la vez, l<b>o que ayuda a identificar y corregir desequilibrios<\/b>, mejorar la coordinaci\u00f3n y aumentar la estabilidad\u201d, indic\u00f3.<\/p>\n<p><b>4. Plancha y planchas laterales<\/b>:<b> <\/b>esto permite desarrollar un <i>core <\/i>estable y resistente. \u201cLa plancha te ense\u00f1a a resistir el movimiento, que es precisamente para lo que est\u00e1 dise\u00f1ado el <i>core<\/i>\u201d, se\u00f1al\u00f3 Chambers.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/resizer.glanacion.com\/resizer\/v2\/7J2CMHDOXBH2NOEKWH3FQ3IKDY.jpg?auth=3dd4910cf725f221f269ba6526f8da8f5ba29c5d537e23ffe5ce691e6daf00a4&amp;smart=true&amp;width=4480&amp;height=6720\" alt=\"Uno de los ejercicios recomendados por el experto para despu\u00e9s de los 60 a\u00f1os es la plancha\" height=\"6720\" width=\"4480\" \/><\/p>\n<p><b>5. Dominadas<\/b>: este ejercicio desarrolla m\u00fasculo y confianza. <b>Fortalece la espalda, los b\u00edceps y el agarre<\/b>, zonas cruciales para la postura y la fuerza general.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/resizer.glanacion.com\/resizer\/v2\/NTW2HLCKVRFVPCI3Q2BF6EEPLQ.jpg?auth=ad5f2dd57f4dcc55a95b5b15950303736e5d4ea349a561889138d840f021bccb&amp;smart=true&amp;width=3137&amp;height=4608\" alt=\"Uno de los ejercicios recomendados por el experto para despu\u00e9s de los 60 a\u00f1os son las dominadas\" height=\"4608\" width=\"3137\" \/><\/p>\n<p><b>6. Sentadilla dividida<\/b>: se lo considera uno de los ejercicios m\u00e1s efectivos para la parte inferior del cuerpo. \u201cAl igual que el <i>step-up<\/i>, es unilateral. Pero tambi\u00e9n <b>desaf\u00eda el equilibrio y el control<\/b> de una manera ligeramente diferente, ya que genera la fuerza sin sobrecargar las articulaciones, mejora la estabilidad de la cadera y la rodilla\u201d, explic\u00f3 el experto.<\/p>\n<p>Antes de finalizar con sus consejos, Steve Chambers aclar\u00f3 que previamente <b>es necesario consultar con un m\u00e9dico de confianza<\/b> para conocer si el estado f\u00edsico es acorde para tales ejercicios. Luego, inform\u00f3 que este tipo de ganancia muscular<b> conlleva inevitablemente el requerimiento de pesas para afianzar la fuerza<\/b>. <\/p>\n<p>\u200bAprend\u00e9 la gu\u00eda \u00fatil para fortalecer tu cuerpo en la tercera edad y asegurar una postura y firmeza definitivas durante tu tr\u00e1nsito por la adultez mayor\u00a0\u00a0<\/p>","protected":false},"excerpt":{"rendered":"<p>A medida que el tiempo pasa, el cuerpo humano pierde masa muscular progresivamente si no&#8230;<\/p>\n","protected":false},"author":1,"featured_media":20633,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[89],"tags":[],"class_list":["post-20632","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nacionales"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Steve Chambers, personal trainer: \u201cEs posible ganar m\u00fasculo despu\u00e9s de los 60 a\u00f1os con seis ejercicios\u201d -<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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