Descubra qué músculos trabajamos en la bicicleta estática

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Cuando usamos la bicicleta estática, ya sea en casa o en el gimnasio, estamos trabajando no sólo el sistema cardiovascular sino también varios músculos . En el siguiente artículo le diremos qué músculos se trabajan en este ejercicio.

¿Cuáles son los músculos que ejercitamos en una bicicleta estática?

La bicicleta estática o ergométrica ofrece un buen entrenamiento cardiovascular y aunque el nivel de exigencia depende de nosotros (y las cargas y la velocidad de pedaleo), lo cierto es que tiene un gran efecto sobre ciertos músculos…

Una de las principales ventajas de montar en bicicleta o usar una bicicleta estática es que las piernas, los glúteos y los muslos están tonificados. Además, el cuerpo en su conjunto está mejor oxigenado.

Si tu idea es fortalecer o desarrollar los músculos usando la bicicleta, tendrás que saber que nada se logra de la noche a la mañana. Si tu idea es fortalecer o desarrollar tus músculos usando la bicicleta, necesitarás saber que nada se logra de la noche a la mañana.

Los primeros efectos se observan al menos en un mes y medio de entrenamiento. La mayoría de la gente piensa que la bicicleta sólo trabaja los músculos inferiores, pero de hecho, los músculos superiores también hacen un pequeño esfuerzo:

  1. Cuadriceps

Estos músculos que están localizados en la parte delantera de sus muslos son los responsables de hacer la mayor parte del esfuerzo para que usted pueda pedalear hacia adelante. Por eso la bicicleta estática es una de las mejores opciones para tonificarlos.

Mira también:   Cómo mejorar el rendimiento de su ejercicio cardiovascular

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  1. Nalgas

Incluso si estamos en la silla de montar, también trabajaremos en esta área del cuerpo. Sin embargo, para obtener mejores resultados, se recomienda variar entre sentarse y ponerse de pie, como en las lecciones de spinning . Tanto el glúteo mayor como el glúteo medio se benefician del ejercicio en la bicicleta estática.

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  1. Gemelos

Como toda la pierna trabaja durante el ejercicio…. ¡Los gemelos también están reforzados! No importa si estamos sentados o de pie inclinados hacia adelante, el hecho es que esta parte del cuerpo se tonifica más rápido que cualquier otra área.

Tal vez esto se deba a que generalmente tenemos menos grasa en nuestras pantorrillas que en otras partes de nuestro cuerpo, o porque hacen un buen esfuerzo para pedalear. Además, aunque usted no lo note, los gemelos se ponen tensos durante el ejercicio.

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  1. Volver

Aunque trabajamos en menor medida en los músculos superiores, la columna vertebral también se fortalece. Si utiliza una bicicleta estática normal, es muy importante que mantenga la postura con la espalda recta.

Si hacemos spinning o ciclo interior , deberíamos prestar aún más atención a esto. Subir y bajar el sillín puede hacer que flexionemos la columna vertebral y, en consecuencia, podemos sufrir contracturas o lesiones.

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  1. Abs

Si mantiene la espalda recta y la postura correcta, podrá ejercitar los músculos del abdomen cuando monte en bicicleta. No hay necesidad de tirarse al suelo con un colchón al final del entrenamiento para hacer abdominales!

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  1. Bíceps y tríceps

Estos músculos ubicados en los brazos son los responsables de sostener el manillar y mantener la postura correcta. Usted hará más ejercicio si alterna el movimiento del resto del cuerpo (arriba y abajo del sillín).

Mira también:   Los mejores ejercicios cardiovasculares para perder peso y quemar grasa

Un consejo: aplique presión con la mano en el manillar de la bicicleta para tensar los bíceps y tríceps. El resultado no será el mismo que el de levantar pesas, pero aumentará el trabajo en esa área.

Para trabajar los músculos en mayor o menor medida cuando se conduce una bicicleta estática, es esencial vigilar la intensidad así como la velocidad. Aunque este ejercicio permite el entrenamiento de resistencia y fuerza, no siempre ayuda a aumentar los músculos.

Si quieres mejorar los resultados, tendrás que evitar el típico ciclismo tranquilo. Así que no mires fijamente el teléfono celular o la televisión del gimnasio.

Tendrá que combinar los ciclos de sentado y de pie, añadir sprints (más velocidad), alternar la resistencia (las cargas) y contraer los músculos abdominales y los glúteos mientras conduce.

¿Cuáles son los beneficios de girar para los que hacen ejercicio? ¿Quién nunca tuvo una bicicleta cuando era niño? Hoy hablaremos de los beneficios del ciclismo en el gimnasio: los beneficios del spinning. Leer más «

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