{"id":51330,"date":"2025-09-24T08:39:20","date_gmt":"2025-09-24T06:39:20","guid":{"rendered":"https:\/\/behumax.com\/?p=51330"},"modified":"2026-05-05T11:09:45","modified_gmt":"2026-05-05T09:09:45","slug":"tabela-de-exercicios-em-maquina-de-musculacao","status":"publish","type":"post","link":"https:\/\/behumax.com\/pt\/tabla-de-ejercicios-en-maquina-de-musculacion\/","title":{"rendered":"Tabela de Exerc\u00edcios em M\u00e1quina de Muscula\u00e7\u00e3o para Treinar Todo o Corpo"},"content":{"rendered":"\n\n\t<section class=\"section\" id=\"section_145649070\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n\t\n  \n    <div class=\"row  equalize-box large-columns-3 medium-columns- small-columns-2 row-small slider row-slider slider-nav-reveal slider-nav-push\"  data-flickity-options='{&quot;imagesLoaded&quot;: true, &quot;groupCells&quot;: &quot;100%&quot;, &quot;dragThreshold&quot; : 5, &quot;cellAlign&quot;: &quot;left&quot;,&quot;wrapAround&quot;: true,&quot;prevNextButtons&quot;: true,&quot;percentPosition&quot;: true,&quot;pageDots&quot;: false, &quot;rightToLeft&quot;: false, &quot;autoPlay&quot; : false}' >\n\n  \n\t     <div class=\"product-small col has-hover out-of-stock product type-product post-25305 status-publish first outofstock product_cat-maquinas-multifuncion has-post-thumbnail taxable shipping-taxable purchasable product-type-simple wooct-active wooct-ended\">\n\t<div class=\"col-inner\">\n\t\n<div class=\"badge-container absolute left top z-1\">\n\n<\/div>\n\t<div class=\"product-small box \">\n\t\t<div class=\"box-image\">\n\t\t\t<div class=\"image-fade_in_back\">\n\t\t\t\t<a href=\"https:\/\/behumax.com\/pt\/producto\/maquina-multifuncion-multigym-550-pro\/\">\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/behumax.com\/wp-content\/uploads\/2026\/03\/Multigym550PRO_SinLegPress-e1774603801498-300x300.jpg\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail\" alt=\"M\u00e1quina multifunci\u00f3n Multigym 550 PRO\" srcset=\"https:\/\/behumax.com\/wp-content\/uploads\/2026\/03\/Multigym550PRO_SinLegPress-e1774603801498-300x300.jpg 300w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/03\/Multigym550PRO_SinLegPress-e1774603801498-150x150.jpg 150w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/03\/Multigym550PRO_SinLegPress-e1774603801498-768x768.jpg 768w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/03\/Multigym550PRO_SinLegPress-e1774603801498-12x12.jpg 12w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/03\/Multigym550PRO_SinLegPress-e1774603801498-600x600.jpg 600w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/03\/Multigym550PRO_SinLegPress-e1774603801498-100x100.jpg 100w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/03\/Multigym550PRO_SinLegPress-e1774603801498-460x460.jpg 460w, https:\/\/behumax.com\/wp-content\/uploads\/2026\/03\/Multigym550PRO_SinLegPress-e1774603801498.jpg 856w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/P1151342-300x300.jpg\" class=\"show-on-hover absolute fill hide-for-small back-image\" alt=\"Alternative view of M\u00e1quina multifunci\u00f3n Multigym 550 PRO\" aria-hidden=\"true\" srcset=\"https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/P1151342-300x300.jpg 300w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/P1151342-150x150.jpg 150w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/P1151342-100x100.jpg 100w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/P1151342-460x460.jpg 460w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t<div class=\"image-tools is-small top right show-on-hover\">\n\t\t\t\t\t\t\t<\/div>\n\t\t\t<div class=\"image-tools is-small hide-for-small bottom left show-on-hover\">\n\t\t\t\t\t\t\t<\/div>\n\t\t\t<div class=\"image-tools grid-tools text-center hide-for-small bottom hover-slide-in show-on-hover\">\n\t\t\t\t<a href=\"https:\/\/behumax.com\/pt\/producto\/maquina-multifuncion-multigym-550-pro\/\" aria-describedby=\"woocommerce_loop_add_to_cart_link_describedby_25305\" data-quantity=\"1\" class=\"add-to-cart-grid no-padding is-transparent product_type_simple\" data-product_id=\"25305\" data-product_sku=\"8435585513836\" aria-label=\"Leia mais sobre &ldquo;M\u00e1quina multifunci\u00f3n Multigym 550 PRO&rdquo;\" rel=\"nofollow\" data-success_message=\"\"><div class=\"cart-icon tooltip is-small\" title=\"Ler mais\"><strong>+<\/strong><\/div><\/a>\t<span id=\"woocommerce_loop_add_to_cart_link_describedby_25305\" class=\"screen-reader-text\">\n\t\t\t<\/span>\n<a href=\"#quick-view\" class=\"quick-view\" role=\"button\" data-prod=\"25305\" aria-haspopup=\"dialog\" aria-expanded=\"false\" data-flatsome-role-button>Quick View<\/a>\t\t\t<\/div>\n\t\t\t<div class=\"out-of-stock-label\">Esgotado<\/div>\t\t<\/div>\n\n\t\t<div class=\"box-text box-text-products\">\n\t\t\t<div class=\"br_alabel br_alabel_label br_alabel_type_text br_alabel_template_type_css br_alabel_left berocket_alabel_id_63648 \" style=\"\"><span  style=\"\"><b>SEMIPROFESIONAL<\/b><\/span><\/div><div class=\"title-wrapper\">\t\t<p class=\"category uppercase is-smaller no-text-overflow product-cat op-8\">\n\t\t\tM\u00e1quinas Multifunci\u00f3n\t\t<\/p>\n\t<p class=\"name product-title woocommerce-loop-product__title\"><a href=\"https:\/\/behumax.com\/pt\/producto\/maquina-multifuncion-multigym-550-pro\/\" class=\"woocommerce-LoopProduct-link woocommerce-loop-product__link\">M\u00e1quina multifunci\u00f3n Multigym 550 PRO<\/a><\/p><\/div><div class=\"price-wrapper\"><div class=\"star-rating star-rating--inline\" role=\"img\" aria-label=\"Avalia\u00e7\u00e3o 5 de 5\"><span style=\"width:100%\">Avalia\u00e7\u00e3o <strong class=\"rating\">5<\/strong> de 5<\/span><\/div>\n\t<span class=\"price\"><span class=\"woocommerce-Price-amount amount\"><bdi>609,00<span class=\"woocommerce-Price-currencySymbol\">&euro;<\/span><\/bdi><\/span><\/span>\n<\/div>\t\t<\/div>\n\t<\/div>\n\t\t\t\t<input type=\"hidden\" class=\"pmwProductId\" data-id=\"25305\">\n\t\t\t\t\t<script>\n\t\t\t(window.pmwDataLayer = window.pmwDataLayer || {}).products                = window.pmwDataLayer.products || {};\n\t\t\twindow.pmwDataLayer.products[25305] = {\"id\":\"25305\",\"sku\":\"8435585513836\",\"price\":609,\"brand\":\"\",\"quantity\":1,\"dyn_r_ids\":{\"post_id\":\"25305\",\"sku\":\"8435585513836\",\"gpf\":\"woocommerce_gpf_25305\",\"gla\":\"gla_25305\"},\"is_variable\":false,\"type\":\"simple\",\"name\":\"M\u00e1quina multifunci\u00f3n Multigym 550 PRO\",\"category\":[\"M\u00e1quinas Multifunci\u00f3n\"],\"is_variation\":false};\n\t\t\t\t\twindow.pmw_product_position = window.pmw_product_position || 1;\n\t\twindow.pmwDataLayer.products[25305]['position'] = window.pmw_product_position++;\n\t\t\t\t<\/script>\n\t\t\t<\/div>\n<\/div><div class=\"product-small col has-hover out-of-stock product type-product post-8208 status-publish outofstock product_cat-maquinas-multifuncion has-post-thumbnail taxable shipping-taxable purchasable product-type-simple wooct-active wooct-ended\">\n\t<div class=\"col-inner\">\n\t\n<div class=\"badge-container absolute left top z-1\">\n\n<\/div>\n\t<div class=\"product-small box \">\n\t\t<div class=\"box-image\">\n\t\t\t<div class=\"image-fade_in_back\">\n\t\t\t\t<a href=\"https:\/\/behumax.com\/pt\/producto\/maquina-multifuncion-multigym-500\/\">\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/behumax.com\/wp-content\/uploads\/2023\/03\/Multigym-500-Behumax-300x300.jpg\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail\" alt=\"Multigym 500 Behumax\" srcset=\"https:\/\/behumax.com\/wp-content\/uploads\/2023\/03\/Multigym-500-Behumax-300x300.jpg 300w, https:\/\/behumax.com\/wp-content\/uploads\/2023\/03\/Multigym-500-Behumax-100x100.jpg 100w, https:\/\/behumax.com\/wp-content\/uploads\/2023\/03\/Multigym-500-Behumax-600x600.jpg 600w, https:\/\/behumax.com\/wp-content\/uploads\/2023\/03\/Multigym-500-Behumax-150x150.jpg 150w, https:\/\/behumax.com\/wp-content\/uploads\/2023\/03\/Multigym-500-Behumax-768x768.jpg 768w, https:\/\/behumax.com\/wp-content\/uploads\/2023\/03\/Multigym-500-Behumax-60x60.jpg 60w, https:\/\/behumax.com\/wp-content\/uploads\/2023\/03\/Multigym-500-Behumax-90x90.jpg 90w, https:\/\/behumax.com\/wp-content\/uploads\/2023\/03\/Multigym-500-Behumax.jpg 1000w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/behumax.com\/wp-content\/uploads\/2023\/03\/Multigym-500-Behumax-1-300x300.jpg\" class=\"show-on-hover absolute fill hide-for-small back-image\" alt=\"Multigym 500 Behumax 6\" aria-hidden=\"true\" srcset=\"https:\/\/behumax.com\/wp-content\/uploads\/2023\/03\/Multigym-500-Behumax-1-300x300.jpg 300w, https:\/\/behumax.com\/wp-content\/uploads\/2023\/03\/Multigym-500-Behumax-1-100x100.jpg 100w, https:\/\/behumax.com\/wp-content\/uploads\/2023\/03\/Multigym-500-Behumax-1-600x600.jpg 600w, https:\/\/behumax.com\/wp-content\/uploads\/2023\/03\/Multigym-500-Behumax-1-1024x1024.jpg 1024w, https:\/\/behumax.com\/wp-content\/uploads\/2023\/03\/Multigym-500-Behumax-1-150x150.jpg 150w, https:\/\/behumax.com\/wp-content\/uploads\/2023\/03\/Multigym-500-Behumax-1-768x768.jpg 768w, https:\/\/behumax.com\/wp-content\/uploads\/2023\/03\/Multigym-500-Behumax-1-60x60.jpg 60w, https:\/\/behumax.com\/wp-content\/uploads\/2023\/03\/Multigym-500-Behumax-1-90x90.jpg 90w, https:\/\/behumax.com\/wp-content\/uploads\/2023\/03\/Multigym-500-Behumax-1.jpg 1080w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t<div class=\"image-tools is-small top right show-on-hover\">\n\t\t\t\t\t\t\t<\/div>\n\t\t\t<div class=\"image-tools is-small hide-for-small bottom left show-on-hover\">\n\t\t\t\t\t\t\t<\/div>\n\t\t\t<div class=\"image-tools grid-tools text-center hide-for-small bottom hover-slide-in show-on-hover\">\n\t\t\t\t<a href=\"https:\/\/behumax.com\/pt\/producto\/maquina-multifuncion-multigym-500\/\" aria-describedby=\"woocommerce_loop_add_to_cart_link_describedby_8208\" data-quantity=\"1\" class=\"add-to-cart-grid no-padding is-transparent product_type_simple\" data-product_id=\"8208\" data-product_sku=\"8435585512907\" aria-label=\"Leia mais sobre &ldquo;M\u00e1quina multifunci\u00f3n Multigym 500&rdquo;\" rel=\"nofollow\" data-success_message=\"\"><div class=\"cart-icon tooltip is-small\" title=\"Ler mais\"><strong>+<\/strong><\/div><\/a>\t<span id=\"woocommerce_loop_add_to_cart_link_describedby_8208\" class=\"screen-reader-text\">\n\t\t\t<\/span>\n<a href=\"#quick-view\" class=\"quick-view\" role=\"button\" data-prod=\"8208\" aria-haspopup=\"dialog\" aria-expanded=\"false\" data-flatsome-role-button>Quick View<\/a>\t\t\t<\/div>\n\t\t\t<div class=\"out-of-stock-label\">Esgotado<\/div>\t\t<\/div>\n\n\t\t<div class=\"box-text box-text-products\">\n\t\t\t<div class=\"br_alabel br_alabel_label br_alabel_type_text br_alabel_template_type_css br_alabel_left berocket_alabel_id_63644 \" style=\"\"><span  style=\"\"><b>HOME GYM<\/b><\/span><\/div><div class=\"title-wrapper\">\t\t<p class=\"category uppercase is-smaller no-text-overflow product-cat op-8\">\n\t\t\tM\u00e1quinas Multifunci\u00f3n\t\t<\/p>\n\t<p class=\"name product-title woocommerce-loop-product__title\"><a href=\"https:\/\/behumax.com\/pt\/producto\/maquina-multifuncion-multigym-500\/\" class=\"woocommerce-LoopProduct-link woocommerce-loop-product__link\">M\u00e1quina multifunci\u00f3n Multigym 500<\/a><\/p><\/div><div class=\"price-wrapper\"><div class=\"star-rating star-rating--inline\" role=\"img\" aria-label=\"Avalia\u00e7\u00e3o 4.67 de 5\"><span style=\"width:93.4%\">Avalia\u00e7\u00e3o <strong class=\"rating\">4.67<\/strong> de 5<\/span><\/div>\n\t<span class=\"price\"><span class=\"woocommerce-Price-amount amount\"><bdi>479,00<span class=\"woocommerce-Price-currencySymbol\">&euro;<\/span><\/bdi><\/span><\/span>\n<\/div>\t\t<\/div>\n\t<\/div>\n\t\t\t\t<input type=\"hidden\" class=\"pmwProductId\" data-id=\"8208\">\n\t\t\t\t\t<script>\n\t\t\t(window.pmwDataLayer = window.pmwDataLayer || {}).products                = window.pmwDataLayer.products || {};\n\t\t\twindow.pmwDataLayer.products[8208] = 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class=\"image-fade_in_back\">\n\t\t\t\t<a href=\"https:\/\/behumax.com\/pt\/producto\/maquina-multifuncion-multigym-400-pro\/\">\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/behumax.com\/wp-content\/uploads\/2024\/04\/Multigym-400-PRO-Multifuncion-300x300.jpg\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail\" alt=\"Multigym 400 PRO Multifuncion\" srcset=\"https:\/\/behumax.com\/wp-content\/uploads\/2024\/04\/Multigym-400-PRO-Multifuncion-300x300.jpg 300w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/04\/Multigym-400-PRO-Multifuncion-100x100.jpg 100w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/04\/Multigym-400-PRO-Multifuncion-600x600.jpg 600w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/04\/Multigym-400-PRO-Multifuncion-1024x1024.jpg 1024w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/04\/Multigym-400-PRO-Multifuncion-150x150.jpg 150w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/04\/Multigym-400-PRO-Multifuncion-768x768.jpg 768w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/04\/Multigym-400-PRO-Multifuncion-60x60.jpg 60w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/04\/Multigym-400-PRO-Multifuncion-90x90.jpg 90w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/04\/Multigym-400-PRO-Multifuncion.jpg 1200w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/behumax.com\/wp-content\/uploads\/2024\/04\/Multigym-400-PRo-1-300x300.jpg\" class=\"show-on-hover absolute fill hide-for-small back-image\" alt=\"Maquina de musculacion\" aria-hidden=\"true\" srcset=\"https:\/\/behumax.com\/wp-content\/uploads\/2024\/04\/Multigym-400-PRo-1-300x300.jpg 300w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/04\/Multigym-400-PRo-1-100x100.jpg 100w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/04\/Multigym-400-PRo-1-600x600.jpg 600w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/04\/Multigym-400-PRo-1-1024x1024.jpg 1024w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/04\/Multigym-400-PRo-1-150x150.jpg 150w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/04\/Multigym-400-PRo-1-768x768.jpg 768w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/04\/Multigym-400-PRo-1-60x60.jpg 60w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/04\/Multigym-400-PRo-1-90x90.jpg 90w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/04\/Multigym-400-PRo-1.jpg 1200w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t<div class=\"image-tools is-small top right show-on-hover\">\n\t\t\t\t\t\t\t<\/div>\n\t\t\t<div class=\"image-tools is-small hide-for-small bottom left show-on-hover\">\n\t\t\t\t\t\t\t<\/div>\n\t\t\t<div class=\"image-tools grid-tools text-center hide-for-small bottom hover-slide-in show-on-hover\">\n\t\t\t\t<a href=\"\/pt\/wp-json\/wp\/v2\/posts\/51330?add-to-cart=21527\" aria-describedby=\"woocommerce_loop_add_to_cart_link_describedby_21527\" data-quantity=\"1\" class=\"add-to-cart-grid no-padding is-transparent product_type_simple add_to_cart_button ajax_add_to_cart\" data-product_id=\"21527\" data-product_sku=\"8435585513812\" aria-label=\"Adiciona ao carrinho: &ldquo;M\u00e1quina multifunci\u00f3n Multigym 400 PRO&rdquo;\" rel=\"nofollow\" data-success_message=\"&ldquo;M\u00e1quina multifunci\u00f3n Multigym 400 PRO&rdquo; foi adicionado ao seu carrinho\" role=\"button\"><div class=\"cart-icon tooltip is-small\" title=\"Adicionar\"><strong>+<\/strong><\/div><\/a>\t<span id=\"woocommerce_loop_add_to_cart_link_describedby_21527\" class=\"screen-reader-text\">\n\t\t\t<\/span>\n<a href=\"#quick-view\" class=\"quick-view\" role=\"button\" data-prod=\"21527\" aria-haspopup=\"dialog\" aria-expanded=\"false\" data-flatsome-role-button>Quick View<\/a>\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\t<div class=\"box-text box-text-products\">\n\t\t\t<div class=\"br_alabel br_alabel_label br_alabel_type_text br_alabel_template_type_css br_alabel_left berocket_alabel_id_63644 \" style=\"\"><span  style=\"\"><b>HOME GYM<\/b><\/span><\/div><div class=\"title-wrapper\">\t\t<p class=\"category uppercase is-smaller no-text-overflow product-cat op-8\">\n\t\t\tM\u00e1quinas Multifunci\u00f3n\t\t<\/p>\n\t<p class=\"name product-title woocommerce-loop-product__title\"><a href=\"https:\/\/behumax.com\/pt\/producto\/maquina-multifuncion-multigym-400-pro\/\" class=\"woocommerce-LoopProduct-link woocommerce-loop-product__link\">M\u00e1quina multifunci\u00f3n Multigym 400 PRO<\/a><\/p><\/div><div class=\"price-wrapper\"><div class=\"star-rating star-rating--inline\" role=\"img\" aria-label=\"Avalia\u00e7\u00e3o 4.56 de 5\"><span style=\"width:91.2%\">Avalia\u00e7\u00e3o <strong class=\"rating\">4.56<\/strong> de 5<\/span><\/div>\n\t<span class=\"price\"><span class=\"woocommerce-Price-amount amount\"><bdi>389,00<span class=\"woocommerce-Price-currencySymbol\">&euro;<\/span><\/bdi><\/span><\/span>\n<\/div>\t\t<\/div>\n\t<\/div>\n\t\t\t\t<input type=\"hidden\" class=\"pmwProductId\" data-id=\"21527\">\n\t\t\t\t\t<script>\n\t\t\t(window.pmwDataLayer = window.pmwDataLayer || {}).products                = window.pmwDataLayer.products || {};\n\t\t\twindow.pmwDataLayer.products[21527] = {\"id\":\"21527\",\"sku\":\"8435585513812\",\"price\":389,\"brand\":\"\",\"quantity\":1,\"dyn_r_ids\":{\"post_id\":\"21527\",\"sku\":\"8435585513812\",\"gpf\":\"woocommerce_gpf_21527\",\"gla\":\"gla_21527\"},\"is_variable\":false,\"type\":\"simple\",\"name\":\"M\u00e1quina multifunci\u00f3n Multigym 400 PRO\",\"category\":[\"M\u00e1quinas Multifunci\u00f3n\"],\"is_variation\":false};\n\t\t\t\t\twindow.pmw_product_position = window.pmw_product_position || 1;\n\t\twindow.pmwDataLayer.products[21527]['position'] = window.pmw_product_position++;\n\t\t\t\t<\/script>\n\t\t\t<\/div>\n<\/div><\/div>\n\n<h2 data-start=\"389\" data-end=\"644\"><strong>Rutina completa con m\u00e1quina multifunci\u00f3n<\/strong><\/h2>\n<p data-start=\"389\" data-end=\"644\">Tener una m\u00e1quina multifunci\u00f3n en casa es como tener un gimnasio completo en una sola pieza. Pero sacarle el m\u00e1ximo partido requiere saber qu\u00e9 ejercicios hacer, en qu\u00e9 orden y con qu\u00e9 intensidad seg\u00fan tu nivel.<\/p>\n<p data-start=\"646\" data-end=\"829\">En esta gu\u00eda encontrar\u00e1s una <strong data-start=\"675\" data-end=\"726\">tabla de ejercicios para <a href=\"https:\/\/behumax.com\/categoria-producto\/maquinas-multifuncion\/\">m\u00e1quina de musculaci\u00f3n<\/a><\/strong>, rutinas adaptadas a diferentes niveles y consejos para sacar el m\u00e1ximo provecho a tu entrenamiento.<\/p>\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_981559376\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1020\" height=\"589\" src=\"https:\/\/behumax.com\/wp-content\/uploads\/2025\/09\/tabla-ejercicios-maquina-musculacion-multigym-behumax.jpg\" class=\"attachment-large size-large\" alt=\"tabla-ejercicios-maquina-musculacion-multigym-behumax\" srcset=\"https:\/\/behumax.com\/wp-content\/uploads\/2025\/09\/tabla-ejercicios-maquina-musculacion-multigym-behumax.jpg 1024w, https:\/\/behumax.com\/wp-content\/uploads\/2025\/09\/tabla-ejercicios-maquina-musculacion-multigym-behumax-300x173.jpg 300w, https:\/\/behumax.com\/wp-content\/uploads\/2025\/09\/tabla-ejercicios-maquina-musculacion-multigym-behumax-768x443.jpg 768w, https:\/\/behumax.com\/wp-content\/uploads\/2025\/09\/tabla-ejercicios-maquina-musculacion-multigym-behumax-600x346.jpg 600w\" sizes=\"auto, (max-width: 1020px) 100vw, 1020px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_981559376 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_145649070 {\n  padding-top: 5px;\n  padding-bottom: 5px;\n}\n<\/style>\n\t<\/section>\n\t\n\n\t<section class=\"section\" id=\"section_1324018624\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n\t<div id=\"gap-1873838066\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-1873838066 {\n  padding-top: 30px;\n}\n<\/style>\n\t<\/div>\n\t\n\n<div>\n<div class=\"standard-markdown grid-cols-1 grid &#091;&amp;_&gt;_*&#093;:min-w-0 gap-3\">\n<h2 class=\"font-claude-response-body break-words whitespace-normal leading-&#091;1.7&#093;\"><strong>\u00bfPor qu\u00e9 entrenar con m\u00e1quina de musculaci\u00f3n en casa?<\/strong><\/h2>\n<\/div>\n<\/div>\n<div>\n<div class=\"standard-markdown grid-cols-1 grid &#091;&amp;_&gt;_*&#093;:min-w-0 gap-3\">\n<p class=\"font-claude-response-body break-words whitespace-normal leading-&#091;1.7&#093;\">La m\u00e1quina multifunci\u00f3n tiene ventajas reales frente al gimnasio y frente a los pesos libres:<\/p>\n<\/div>\n<\/div>\n<div>\n<div class=\"standard-markdown grid-cols-1 grid &#091;&amp;_&gt;_*&#093;:min-w-0 gap-3\">\n<ul>\n<li><strong>Entrenas cuando quieres<\/strong> \u2014 sin desplazamientos, sin horarios, sin esperar a que un aparato quede libre<\/li>\n<li><strong>Mayor seguridad que los pesos libres<\/strong> \u2014 las gu\u00edas y apoyos reducen el riesgo de lesi\u00f3n, especialmente si entrenas solo<\/li>\n<li><strong>Un equipo, docenas de ejercicios<\/strong> \u2014 pecho, espalda, brazos, hombros, piernas y core desde una sola m\u00e1quina<\/li>\n<li><strong>Progresi\u00f3n controlada<\/strong> \u2014 puedes ajustar el peso con precisi\u00f3n y llevar un seguimiento real de tu evoluci\u00f3n<\/li>\n<li><strong>Ahorro a largo plazo<\/strong> \u2014 una cuota de gimnasio durante 2-3 a\u00f1os cuesta m\u00e1s que una buena m\u00e1quina para casa<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_1324018624 {\n  padding-top: 0px;\n  padding-bottom: 0px;\n}\n<\/style>\n\t<\/section>\n\t\n\n\t<section class=\"section\" id=\"section_1853838719\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n<div class=\"row\"  id=\"row-441630661\">\n\n\n\t<div id=\"col-40181959\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h2 data-start=\"2342\" data-end=\"2415\"><strong>Tabla de Ejercicios para M\u00e1quina de Musculaci\u00f3n<\/strong><\/h2>\n\n\n<style>\n  .tabla-vertical {\n    width: 100%;\n    max-width: 1000px;\n    margin: 20px auto;\n    border: 1px solid #ddd;\n    border-radius: 6px;\n    overflow-x: auto;\n    -webkit-overflow-scrolling: touch;\n  }\n  table {\n    border-collapse: collapse;\n    width: 100%;\n    min-width: 600px;\n  }\n  th, td {\n    border: 1px solid #ddd;\n    padding: 6px 4px;\n    text-align: center;\n    font-family: Arial, sans-serif;\n    vertical-align: middle;\n  }\n  th {\n    background-color: #0073e6;\n    color: white;\n    font-size: 0.9rem;\n  }\n  tbody tr:hover {\n    background-color: #f5f5f5;\n  }\n  .col-ejercicio {\n    width: 25%;\n    text-align: center;\n  }\n  .col-series, .col-reps {\n    width: 10%;\n  }\n  .col-notas {\n    width: 55%;\n    text-align: left;\n    padding-left: 10px;\n  }\n  .grupo-muscular {\n    background-color: #e0f0ff;\n    font-weight: bold;\n    text-align: left;\n    border-bottom: 1px solid #ddd;\n  }\n  .grupo-muscular div {\n    padding-left: 15px;\n    padding-top: 8px;\n    padding-bottom: 8px;\n  }\n<\/style>\n\n<div class=\"tabla-vertical\">\n  <table>\n    <thead>\n      <tr>\n        <th class=\"col-ejercicio\">Ejercicio<\/th>\n        <th class=\"col-series\">Series<\/th>\n        <th class=\"col-reps\">Repeticiones<\/th>\n        <th class=\"col-notas\">Notas<\/th>\n      <\/tr>\n    <\/thead>\n    <tbody>\n      <!-- Espalda y Pecho -->\n      <tr>\n        <td class=\"grupo-muscular\" colspan=\"4\"><div>Espalda y Pecho<\/div><\/td>\n      <\/tr>\n      <tr>\n        <td class=\"col-ejercicio\">Dominadas<\/td>\n        <td class=\"col-series\">3<\/td>\n        <td class=\"col-reps\">12<\/td>\n        <td class=\"col-notas\">Mant\u00e9n el core firme y controla el movimiento al subir y bajar.<\/td>\n      <\/tr>\n      <tr>\n        <td class=\"col-ejercicio\">Press de pecho<\/td>\n        <td class=\"col-series\">3<\/td>\n        <td class=\"col-reps\">12<\/td>\n        <td class=\"col-notas\">Evita arquear la espalda; baja la barra lentamente hasta el pecho.<\/td>\n      <\/tr>\n      <tr>\n        <td class=\"col-ejercicio\">Remo en polea baja<\/td>\n        <td class=\"col-series\">3<\/td>\n        <td class=\"col-reps\">12<\/td>\n        <td class=\"col-notas\">Lleva los codos hacia atr\u00e1s y aprieta la espalda al final del movimiento.<\/td>\n      <\/tr>\n\n      <!-- Brazos -->\n      <tr>\n        <td class=\"grupo-muscular\" colspan=\"4\"><div>Brazos<\/div><\/td>\n      <\/tr>\n      <tr>\n        <td class=\"col-ejercicio\">Tr\u00edceps en polea alta<\/td>\n        <td class=\"col-series\">3<\/td>\n        <td class=\"col-reps\">12<\/td>\n        <td class=\"col-notas\">Mant\u00e9n los codos pegados al torso y extiende completamente el brazo.<\/td>\n      <\/tr>\n      <tr>\n        <td class=\"col-ejercicio\">Fondos de tr\u00edceps<\/td>\n        <td class=\"col-series\">3<\/td>\n        <td class=\"col-reps\">12<\/td>\n        <td class=\"col-notas\">Baja despacio y sube sin bloquear los codos para proteger las articulaciones.<\/td>\n      <\/tr>\n      <tr>\n        <td class=\"col-ejercicio\">Curl en polea baja<\/td>\n        <td class=\"col-series\">2<\/td>\n        <td class=\"col-reps\">12<\/td>\n        <td class=\"col-notas\">Controla la subida y bajada, evitando balancear el torso.<\/td>\n      <\/tr>\n\n      <!-- Piernas -->\n      <tr>\n        <td class=\"grupo-muscular\" colspan=\"4\"><div>Piernas<\/div><\/td>\n      <\/tr>\n      <tr>\n        <td class=\"col-ejercicio\">Press<\/td>\n        <td class=\"col-series\">3<\/td>\n        <td class=\"col-reps\">12<\/td>\n        <td class=\"col-notas\">Coloca los pies a la anchura de hombros y evita bloquear las rodillas al extender.<\/td>\n      <\/tr>\n      <tr>\n        <td class=\"col-ejercicio\">Sentadillas con barra<\/td>\n        <td class=\"col-series\">3<\/td>\n        <td class=\"col-reps\">12<\/td>\n        <td class=\"col-notas\">Mant\u00e9n la espalda recta y desciende hasta que los muslos est\u00e9n paralelos al suelo.<\/td>\n      <\/tr>\n      <tr>\n        <td class=\"col-ejercicio\">Sentadilla b\u00falgara<\/td>\n        <td class=\"col-series\">3<\/td>\n        <td class=\"col-reps\">12<\/td>\n        <td class=\"col-notas\">Mant\u00e9n el torso erguido y baja lentamente la pierna trasera.<\/td>\n      <\/tr>\n    <\/tbody>\n  <\/table>\n<\/div>\n\n<a href=\"https:\/\/behumax.com\/categoria-producto\/fitness-es\/maquinas-multifuncion\/\" class=\"button primary\" style=\"border-radius:13px;\">\n\t\t<span>VER M\u00c1QUINAS MULTIFUNCI\u00d3N<\/span>\n\t<\/a>\n\n\n<h2 data-start=\"2210\" data-end=\"2263\"><strong>Rutinas de Ejercicios con M\u00e1quina de Musculaci\u00f3n<\/strong><\/h2>\n<h3 data-start=\"2265\" data-end=\"2316\"><strong>Rutina para Principiantes (3 d\u00edas por semana)<\/strong><\/h3>\n<ul>\n<li data-start=\"2319\" data-end=\"2357\">D\u00eda 1: Pecho + Tr\u00edceps + Abdominales<\/li>\n<li data-start=\"2360\" data-end=\"2385\">D\u00eda 2: Espalda + B\u00edceps<\/li>\n<li data-start=\"2388\" data-end=\"2414\">D\u00eda 3: Piernas + Hombros<\/li>\n<\/ul>\n<p data-start=\"2416\" data-end=\"2476\">Haz 3 series de cada ejercicio, con 10\u201312 repeticiones.<\/p>\n\n\n<div style=\"overflow-x: auto;\">\n<table style=\"width:100%; border-collapse:collapse; font-family:inherit; font-size:15px; margin-bottom:24px;\">\n  <thead>\n    <tr style=\"background-color:#f5f5f5;\">\n      <th style=\"padding:12px 16px; text-align:left; border-bottom:2px solid #e0e0e0;\">D\u00eda<\/th>\n      <th style=\"padding:12px 16px; text-align:left; border-bottom:2px solid #e0e0e0;\">Grupos musculares<\/th>\n      <th style=\"padding:12px 16px; text-align:left; border-bottom:2px solid #e0e0e0;\">Ejercicios<\/th>\n      <th style=\"padding:12px 16px; text-align:center; border-bottom:2px solid #e0e0e0;\">Series \u00d7 Reps<\/th>\n    <\/tr>\n  <\/thead>\n  <tbody>\n    <tr>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; font-weight:600;\">D\u00eda 1<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Pecho + Tr\u00edceps + Core<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Press de pecho \u00b7 Fondos de tr\u00edceps \u00b7 Tr\u00edceps en polea alta \u00b7 Abdominales<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; text-align:center;\">3 \u00d7 10-12<\/td>\n    <\/tr>\n    <tr style=\"background-color:#fafafa;\">\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; font-weight:600;\">D\u00eda 2<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Espalda + B\u00edceps<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Jal\u00f3n al pecho \u00b7 Remo en polea baja \u00b7 Dominadas \u00b7 Curl en polea baja<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; text-align:center;\">3 \u00d7 10-12<\/td>\n    <\/tr>\n    <tr>\n      <td style=\"padding:11px 16px; font-weight:600;\">D\u00eda 3<\/td>\n      <td style=\"padding:11px 16px;\">Piernas + Hombros<\/td>\n      <td style=\"padding:11px 16px;\">Press de piernas \u00b7 Sentadillas \u00b7 Curl femoral \u00b7 Elevaciones laterales<\/td>\n      <td style=\"padding:11px 16px; text-align:center;\">3 \u00d7 10-12<\/td>\n    <\/tr>\n  <\/tbody>\n<\/table>\n\n<h3 data-start=\"2478\" data-end=\"2521\"><strong>Rutina Intermedia (4 d\u00edas por semana)<\/strong><\/h3>\n<ul>\n<li data-start=\"2524\" data-end=\"2548\">D\u00eda 1: Pecho + Hombros<\/li>\n<li data-start=\"2551\" data-end=\"2581\">D\u00eda 2: Espalda + Abdominales<\/li>\n<li data-start=\"2584\" data-end=\"2610\">D\u00eda 3: Piernas completas<\/li>\n<li data-start=\"2613\" data-end=\"2647\">D\u00eda 4: Brazos (b\u00edceps + tr\u00edceps)<\/li>\n<\/ul>\n<p data-start=\"2649\" data-end=\"2733\">Aqu\u00ed puedes aumentar el peso progresivamente para ganar fuerza y masa muscular.<\/p>\n\n\n<div style=\"overflow-x: auto;\"><table style=\"width:100%; border-collapse:collapse; font-family:inherit; font-size:15px; margin-bottom:24px;\">\n  <thead>\n    <tr style=\"background-color:#f5f5f5;\">\n      <th style=\"padding:12px 16px; text-align:left; border-bottom:2px solid #e0e0e0;\">D\u00eda<\/th>\n      <th style=\"padding:12px 16px; text-align:left; border-bottom:2px solid #e0e0e0;\">Grupos musculares<\/th>\n      <th style=\"padding:12px 16px; text-align:left; border-bottom:2px solid #e0e0e0;\">Ejercicios<\/th>\n      <th style=\"padding:12px 16px; text-align:center; border-bottom:2px solid #e0e0e0;\">Series \u00d7 Reps<\/th>\n    <\/tr>\n  <\/thead>\n  <tbody>\n    <tr>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; font-weight:600;\">D\u00eda 1<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Pecho + Hombros<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Press de pecho \u00b7 Elevaciones laterales \u00b7 Fondos de tr\u00edceps \u00b7 Press hombro en polea<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; text-align:center;\">4 \u00d7 10-12<\/td>\n    <\/tr>\n    <tr style=\"background-color:#fafafa;\">\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; font-weight:600;\">D\u00eda 2<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Espalda + Core<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Jal\u00f3n al pecho \u00b7 Dominadas \u00b7 Remo en polea baja \u00b7 Abdominales en polea<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; text-align:center;\">4 \u00d7 10-12<\/td>\n    <\/tr>\n    <tr>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; font-weight:600;\">D\u00eda 3<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Piernas completas<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Press de piernas \u00b7 Sentadillas \u00b7 Sentadilla b\u00falgara \u00b7 Curl femoral<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; text-align:center;\">4 \u00d7 10-12<\/td>\n    <\/tr>\n    <tr style=\"background-color:#fafafa;\">\n      <td style=\"padding:11px 16px; font-weight:600;\">D\u00eda 4<\/td>\n      <td style=\"padding:11px 16px;\">Brazos<\/td>\n      <td style=\"padding:11px 16px;\">Curl en polea baja \u00b7 Tr\u00edceps en polea alta \u00b7 Fondos de tr\u00edceps \u00b7 Curl martillo<\/td>\n      <td style=\"padding:11px 16px; text-align:center;\">4 \u00d7 10-12<\/td>\n    <\/tr>\n  <\/tbody>\n<\/table>\n\n<h3 data-start=\"2222\" data-end=\"2263\"><strong data-start=\"2226\" data-end=\"2263\">Rutina Avanzada (5\u20136 d\u00edas\/semana)<\/strong><\/h3>\n<ul>\n<li data-start=\"2267\" data-end=\"2302\">D\u00eda 1: Pecho + Espalda + Core<\/li>\n<li data-start=\"2305\" data-end=\"2352\">D\u00eda 2: Piernas (gl\u00fateos\/femorales) + Core<\/li>\n<li data-start=\"2355\" data-end=\"2403\">D\u00eda 3: Hombros + Brazos (b\u00edceps + tr\u00edceps)<\/li>\n<li data-start=\"2406\" data-end=\"2450\">D\u00eda 4: Descanso activo o cardio ligero<\/li>\n<li data-start=\"2453\" data-end=\"2479\">D\u00eda 5: Repetir D\u00eda 1<\/li>\n<li data-start=\"2482\" data-end=\"2508\">D\u00eda 6: Repetir D\u00eda 2<\/li>\n<li data-start=\"2511\" data-end=\"2538\">D\u00eda 7: Descanso total<\/li>\n<\/ul>\n<p><strong>Progresi\u00f3n de cargas:<\/strong> aumenta peso cada 1\u20132 semanas si logras completar las repeticiones con buena t\u00e9cnica.<\/p>\n<p data-start=\"2677\" data-end=\"2767\"><strong>Superseries:<\/strong> puedes combinar b\u00edceps + tr\u00edceps o press + aperturas para mayor intensidad.<\/p>\n<p data-start=\"2770\" data-end=\"2848\"><strong>Ritmo<\/strong>: 2\u20133 s en la bajada y 1 s al subir, controlando siempre el movimiento.<\/p>\n\n\n<div style=\"overflow-x: auto;\"> <table style=\"width:100%; border-collapse:collapse; font-family:inherit; font-size:15px; margin-bottom:32px;\">\n  <thead>\n    <tr style=\"background-color:#f5f5f5;\">\n      <th style=\"padding:12px 16px; text-align:left; border-bottom:2px solid #e0e0e0;\">D\u00eda<\/th>\n      <th style=\"padding:12px 16px; text-align:left; border-bottom:2px solid #e0e0e0;\">Grupos musculares<\/th>\n      <th style=\"padding:12px 16px; text-align:left; border-bottom:2px solid #e0e0e0;\">Ejercicios<\/th>\n      <th style=\"padding:12px 16px; text-align:center; border-bottom:2px solid #e0e0e0;\">Series \u00d7 Reps<\/th>\n    <\/tr>\n  <\/thead>\n  <tbody>\n    <tr>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; font-weight:600;\">D\u00eda 1<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Pecho + Espalda + Core<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Press pecho \u00b7 Jal\u00f3n \u00b7 Remo polea \u00b7 Dominadas \u00b7 Abdominales<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; text-align:center;\">4 \u00d7 8-12<\/td>\n    <\/tr>\n    <tr style=\"background-color:#fafafa;\">\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; font-weight:600;\">D\u00eda 2<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Piernas + Core<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Press piernas \u00b7 Sentadillas \u00b7 B\u00falgara \u00b7 Curl femoral \u00b7 Core<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; text-align:center;\">4 \u00d7 8-12<\/td>\n    <\/tr>\n    <tr>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; font-weight:600;\">D\u00eda 3<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Hombros + Brazos<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Elevaciones \u00b7 Press hombro \u00b7 Curl b\u00edceps \u00b7 Tr\u00edceps polea \u00b7 Fondos<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; text-align:center;\">4 \u00d7 8-12<\/td>\n    <\/tr>\n    <tr style=\"background-color:#fafafa;\">\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; font-weight:600;\">D\u00eda 4<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Descanso activo<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Cardio ligero o movilidad<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; text-align:center;\">\u2014<\/td>\n    <\/tr>\n    <tr>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; font-weight:600;\">D\u00eda 5<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Repetir D\u00eda 1<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Aumentar peso si completaste todas las reps<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; text-align:center;\">4 \u00d7 8-12<\/td>\n    <\/tr>\n    <tr style=\"background-color:#fafafa;\">\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; font-weight:600;\">D\u00eda 6<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Repetir D\u00eda 2<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef;\">Superseries: combina b\u00edceps + tr\u00edceps o press + aperturas<\/td>\n      <td style=\"padding:11px 16px; border-bottom:1px solid #efefef; text-align:center;\">4 \u00d7 8-12<\/td>\n    <\/tr>\n    <tr>\n      <td style=\"padding:11px 16px; font-weight:600;\">D\u00eda 7<\/td>\n      <td style=\"padding:11px 16px;\">Descanso total<\/td>\n      <td style=\"padding:11px 16px;\">\u2014<\/td>\n      <td style=\"padding:11px 16px; text-align:center;\">\u2014<\/td>\n    <\/tr>\n  <\/tbody>\n<\/table>\n\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_1853838719 {\n  padding-top: 0px;\n  padding-bottom: 0px;\n}\n<\/style>\n\t<\/section>\n\t\n\n\t<section class=\"section\" id=\"section_2110304659\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n<div class=\"row\"  id=\"row-829634126\">\n\n\n\t<div id=\"col-1471101118\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h2><strong>Video: Ejercicios en M\u00e1quina de Musculaci\u00f3n<\/strong><\/h2>\n<p>Para ver la ejecuci\u00f3n correcta de los ejercicios y sacar el m\u00e1ximo provecho a tu rutina, aqu\u00ed tienes un video pr\u00e1ctico con la m\u00e1quina multifuncional <strong data-start=\"5367\" data-end=\"5383\">Multigym 450<\/strong>:<\/p>\n<div class=\"video video-fit mb\" style=\"padding-top:56.25%;\"><iframe loading=\"lazy\" title=\"Gu\u00eda de Ejercicios Multigym 450 PRO \ud83c\udfcb\ufe0f\u200d\u2642\ufe0f | Mejora tu Entrenamiento\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/va4iyux3tl8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_2110304659 {\n  padding-top: 0px;\n  padding-bottom: 0px;\n}\n<\/style>\n\t<\/section>\n\t\n\n\t<section class=\"section\" id=\"section_1379527667\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n<h2 data-start=\"2740\" data-end=\"2795\"><strong>Consejos para Aprovechar la M\u00e1quina de Musculaci\u00f3n<\/strong><\/h2>\n<ul>\n<li><strong>Calienta siempre. <\/strong>Realiza\u00a05-10 minutos de movilidad articular y cardio ligero antes de empezar. Reduce el riesgo de lesi\u00f3n y mejora el rendimiento<\/li>\n<li><strong>La t\u00e9cnica antes que el peso. <\/strong>Mejor menos kilos con buena ejecuci\u00f3n que m\u00e1s peso con mala postura. Las lesiones cuestan semanas de entrenamiento<\/li>\n<li><strong>Ritmo controlado. <\/strong>Haz 2-3 segundos en la fase exc\u00e9ntrica (bajada) y 1 segundo en la conc\u00e9ntrica (subida). El m\u00fasculo trabaja en ambas fases<\/li>\n<li><strong>Progresi\u00f3n gradual. <\/strong>Aumenta el peso cuando puedas completar todas las series y repeticiones con buena t\u00e9cnica. M\u00e1ximo un 5-10% de incremento por semana<\/li>\n<li><strong>Descanso entre series. <\/strong>Entre 60-90 segundos para hipertrofia, 2-3 minutos para fuerza m\u00e1xima<\/li>\n<li><strong>Frecuencia. <\/strong>Deja al menos 48 horas entre entrenamientos del mismo grupo muscular<\/li>\n<li><strong>Registra tu progreso. <\/strong>Anota los pesos, series y repeticiones de cada sesi\u00f3n. Es la \u00fanica forma de saber si est\u00e1s progresando<\/li>\n<\/ul>\n<div class=\"row\"  id=\"row-139678662\">\n\n\n\t<div id=\"col-432652540\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1015552231\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1020\" height=\"589\" src=\"https:\/\/behumax.com\/wp-content\/uploads\/2025\/09\/consejos-para-aprovechar-maquian-de-musculacion.jpg\" class=\"attachment-large size-large\" alt=\"\" srcset=\"https:\/\/behumax.com\/wp-content\/uploads\/2025\/09\/consejos-para-aprovechar-maquian-de-musculacion.jpg 1024w, https:\/\/behumax.com\/wp-content\/uploads\/2025\/09\/consejos-para-aprovechar-maquian-de-musculacion-300x173.jpg 300w, https:\/\/behumax.com\/wp-content\/uploads\/2025\/09\/consejos-para-aprovechar-maquian-de-musculacion-768x443.jpg 768w, https:\/\/behumax.com\/wp-content\/uploads\/2025\/09\/consejos-para-aprovechar-maquian-de-musculacion-600x346.jpg 600w\" sizes=\"auto, (max-width: 1020px) 100vw, 1020px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1015552231 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_1379527667 {\n  padding-top: 0px;\n  padding-bottom: 0px;\n}\n<\/style>\n\t<\/section>\n\t\n\n\t<section class=\"section\" id=\"section_488477436\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n<div class=\"row\"  id=\"row-1817901\">\n\n\n\t<div id=\"col-1080413598\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h2 data-start=\"4912\" data-end=\"4949\">Saca el Mejor Partido a tu M\u00e1quina de Musculaci\u00f3n<\/h2>\n<p>Con la tabla de ejercicios y las rutinas propuestas, <strong>puedes entrenar todos los grupos musculares de manera efectiva y segura<\/strong>. Mant\u00e9n la t\u00e9cnica correcta, aumenta la carga de forma gradual y s\u00e9 constante: con disciplina y paciencia, tu <a href=\"https:\/\/behumax.com\/categoria-producto\/fitness-es\/maquinas-multifuncion\/\">m\u00e1quina de musculaci\u00f3n<\/a> se convertir\u00e1 en una aliada clave para alcanzar tus objetivos de fuerza y tonificaci\u00f3n.<\/p>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_488477436 {\n  padding-top: 0px;\n  padding-bottom: 0px;\n}\n<\/style>\n\t<\/section>\n\t\n\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":51332,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[221,1,1111],"tags":[],"class_list":["post-51330","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-es","category-maquinas-de-fitness-para-casa","category-multiestacion-de-musculacion"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tabla de ejercicios en m\u00e1quina de musculaci\u00f3n | Rutinas para casa<\/title>\n<meta name=\"description\" content=\"Tabla de ejercicios y rutinas en m\u00e1quina de musculaci\u00f3n para entrenar en casa. Descubre c\u00f3mo empezar y qu\u00e9 m\u00e1quina elegir seg\u00fan tu nivel.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/behumax.com\/pt\/tabela-de-exercicios-em-maquina-de-musculacao\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tabla de ejercicios en m\u00e1quina de musculaci\u00f3n | Rutinas para casa\" \/>\n<meta property=\"og:description\" content=\"Tabla de ejercicios y rutinas en m\u00e1quina de musculaci\u00f3n para entrenar en casa. Descubre c\u00f3mo empezar y qu\u00e9 m\u00e1quina elegir seg\u00fan tu nivel.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/behumax.com\/pt\/tabela-de-exercicios-em-maquina-de-musculacao\/\" \/>\n<meta property=\"og:site_name\" content=\"Behumax\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/Behumax-109205844678715\" \/>\n<meta property=\"article:published_time\" content=\"2025-09-24T06:39:20+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-05-05T09:09:45+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/behumax.com\/wp-content\/uploads\/2025\/09\/tabla-de-ejercicios-maquina-musculacion-guia-completa.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"591\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Behumax\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Behumax\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tempo estimado de leitura\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/behumax.com\\\/tabla-de-ejercicios-en-maquina-de-musculacion\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/behumax.com\\\/tabla-de-ejercicios-en-maquina-de-musculacion\\\/\"},\"author\":{\"name\":\"Behumax\",\"@id\":\"https:\\\/\\\/behumax.com\\\/#\\\/schema\\\/person\\\/0e892d846ad46124d8e3922d397133b9\"},\"headline\":\"Tabla de Ejercicios en M\u00e1quina de Musculaci\u00f3n para Entrenar Todo el Cuerpo\",\"datePublished\":\"2025-09-24T06:39:20+00:00\",\"dateModified\":\"2026-05-05T09:09:45+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/behumax.com\\\/tabla-de-ejercicios-en-maquina-de-musculacion\\\/\"},\"wordCount\":1134,\"publisher\":{\"@id\":\"https:\\\/\\\/behumax.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/behumax.com\\\/tabla-de-ejercicios-en-maquina-de-musculacion\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/behumax.com\\\/wp-content\\\/uploads\\\/2025\\\/09\\\/tabla-de-ejercicios-maquina-musculacion-guia-completa.jpg\",\"articleSection\":[\"Blog\",\"M\u00e1quinas de fitness para Casa\",\"Multiestaci\u00f3n de Musculaci\u00f3n\"],\"inLanguage\":\"pt-PT\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/behumax.com\\\/tabla-de-ejercicios-en-maquina-de-musculacion\\\/\",\"url\":\"https:\\\/\\\/behumax.com\\\/tabla-de-ejercicios-en-maquina-de-musculacion\\\/\",\"name\":\"Tabla de ejercicios en m\u00e1quina de musculaci\u00f3n | Rutinas para casa\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/behumax.com\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/behumax.com\\\/tabla-de-ejercicios-en-maquina-de-musculacion\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/behumax.com\\\/tabla-de-ejercicios-en-maquina-de-musculacion\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/behumax.com\\\/wp-content\\\/uploads\\\/2025\\\/09\\\/tabla-de-ejercicios-maquina-musculacion-guia-completa.jpg\",\"datePublished\":\"2025-09-24T06:39:20+00:00\",\"dateModified\":\"2026-05-05T09:09:45+00:00\",\"description\":\"Tabla de ejercicios y rutinas en m\u00e1quina de musculaci\u00f3n para entrenar en casa. 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