Consejos para posicionarse correctamente en la bicicleta

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Ya sea que se trate de ciclismo, spinning o bicicleta de montaña, es esencial posicionarse correctamente sobre la bicicleta. Para ello, es necesario hacer ajustes que dependen de la estructura de nuestro cuerpo. A continuación, ofreceremos algunas técnicas para que podamos posicionarnos correctamente sobre la moto.

Cómo posicionarse correctamente en la bicicleta

Revisaremos los principales aspectos a tener en cuenta a la hora de ajustar el sillín y empezar a entrenar, ya que no hacerlo puede causar una lesión, así como dolor que nos impide hacer ejercicio:

Altura del asiento

Es un aspecto fundamental para todos los que andan en bicicleta . Por lo tanto, la altura del sillín o del asiento debe ajustarse de tal manera que permita una extensión casi completa de la rodilla cuando se lleva el pedal a su punto más bajo.

Es un punto central para poder posicionarse correctamente sobre la bicicleta. Si no ajusta el sillín de acuerdo con los requisitos de su cuerpo, esto podría causar lesiones de todos los tipos . Problemas de espalda, dolor de cuello o sobrecarga muscular, por ejemplo, son consecuencias muy frecuentes de este error.

Un truco simple que no debe confundirse con la altura del sillín es pararse al lado de la bicicleta; luego levantar el sillín hasta que esté tres o cuatro dedos por debajo de la cadera . Finalmente, haga una prueba, trepando la bicicleta para confirmar que todo está bien.

Mira también:   Correr en la cinta de correr o en la calle: ¿qué es lo mejor para mí?

Otro método práctico: mida la distancia entre su pierna y el suelo de pie, firme y con los pies cerrados – y luego multiplique por 0,885. El resultado indicará la altura a la que debe estar el sillín.

Inclinación del sillín

¿Has notado que en algunas bicicletas te deslizas hacia adelante mientras conduces? Esto, además de ser extremadamente incómodo, también genera una tensión extra en los brazos y la espalda, lo que puede causar lesiones desagradables.

La recomendación general es que el sillín permanezca completamente paralelo al suelo . Para alcanzar la posición óptima, puede utilizar aplicaciones móviles que sirven como niveladores.

Una pendiente ascendente ejercería mucha presión sobre el área perineal, por lo que se recomienda evitarla . Incluso recientemente, se han soltado los sillines antiprostáticos, con una boquilla en la punta. De esta manera, se evitan los problemas de próstata debidos a la presión, como se mencionó anteriormente.

Altura del manillar

Es otra pregunta elemental a la hora de posicionarse en la moto. Es importante que el manillar esté a una altura que le permita mantener la espalda recta, los brazos y los hombros relajados.

Estos tres puntos son esenciales para evitar lesiones por sobrecarga o mala postura. En general, la distancia entre la punta del sillín y el centro del manillar es de unos 50 a 60 centímetros.

Consideraciones especiales según el tipo de bicicleta

Dependiendo del tipo de bicicleta y del tipo de ciclismo practicado , los requisitos para una buena postura pueden variar.

Hilado

En general, las instrucciones para posicionarse bien en su bicicleta de spinning son las mismas que las detalladas anteriormente. Recuerde que siempre debe mirarse en el espejo o pedirle a un profesional que evalúe su posición cuando ande en bicicleta.

Mira también:   Salta la cuerda en tu casa y pierde peso!

Bicicleta de montaña

En este modo, además de lo que ya se ha mencionado, hay otro elemento muy importante: la tabla. Es la parte responsable de fijar el manillar al cuadro de la bicicleta.

Si dejas la mesa alta, tu cuerpo subirá más; por el contrario, una mesa baja te permite hacer un uso más agresivo y eficiente de tu bicicleta.

En este sentido, se debe considerar tanto la inclinación como la longitud de la mesa. Ambos deben ser evaluados de acuerdo con la estructura física y el estilo del atleta que los utiliza.

Finalmente, un último punto es importante para los ciclistas superiores: la longitud de la manivela . Las más comunes son de 170 y 175 centímetros. Sin embargo, los que tienen más altura podrían ajustarse a los de 180 centímetros.

Ciclismo de carretera

En este caso, como es un tipo de bicicleta de alta exigencia física, entran en juego otras cuestiones. Uno de ellos, por ejemplo, es el tamaño del cuadro de la bicicleta. Debe elegirse de acuerdo con la medida de la pierna del atleta multiplicada por 0,66.

Además, cada detalle que se pueda personalizar servirá para mejorar el rendimiento de los ciclistas. En este sentido, hay que tener en cuenta las zapatillas, la posición del sillín y del manillar, así como la longitud de la manivela.

Como puedes ver, para mantenerte bien posicionado en tu bicicleta tendrás que hacer ajustes teniendo en cuenta muchos aspectos de tu complexión y también de la bicicleta. Así que siga estos consejos y mejore su experiencia con este deporte, además de prevenir lesiones que pueden causar muchos problemas.

Mira también:   Cómo utilizar el simulador de escalera

Aprende a regular la bicicleta de spinning Por lo general, el instructor nos ayuda a ajustar la bicicleta de spinning, pero no se puede obtener suficiente conocimiento básico sobre cómo ajustarla. Leer más «

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