¿Qué es la hidroginástica y cuáles son sus ejercicios?

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Aquarobics es una modalidad de actividad que une ejercicios aeróbicos – que requieren un suministro de oxígeno alto y constante a través de la respiración – y natación . Descubre los mejores ejercicios acuáticos!

El método hidroginástico

En general, consiste en actividades físicas que se realizan parcialmente bajo el agua calentadas (entre 28 y 31°), es decir, en una piscina . No tiene que ser olímpico: una altura entre 1,20 y 1,50 m es suficiente.

Es importante tener en cuenta que el agua debe estar caliente porque si estuviera fría, no facilitaría la respiración, y si estuviera caliente, causaría fatiga y posiblemente mareos. La temperatura, por lo tanto, debe ser adecuada para que nuestro cuerpo realice actividad física.

También se conoce como gimnasia acuática . En este sentido, existen varias modalidades de aquarobics, tales como hidrorunning, hydrobike, hydroboxe, hidrolatos, aichi, woga e hidroritmos. Todos estos son ejercicios acuáticos.

Aunque la natación por sí sola proporciona beneficios físicos y de salud invaluables, no todos están entrenados para el esfuerzo que requiere.

Con la hidrogimnasia tenemos un método que moviliza eficazmente los sistemas corporales , utilizando la resistencia o facilitación que promueve la densidad del agua. Así, los músculos, las articulaciones y los huesos se optimizan con esta actividad física.

Además, hemos añadido a estos beneficios lo agradable que es hacer ejercicios en el agua y el hecho de que es una metodología diseñada para ser realizada en grupo.

Por lo tanto, puede decirse que los ejercicios de hidrogimnasia son adecuados para todas las edades y condiciones físico . De hecho, la modalidad ha sido recomendada para personas que sufren de fibromialgia, osteoartritis, osteoporosis y otras patologías importantes.

Mira también:   Quiero perder peso! ¿Qué ejercicios queman más calorías?

La práctica de la acuarística, en algunas de sus variantes , requiere el uso de accesorios como espaguetis (cilindros de goma espuma), pesas o mancuernas, tobillos y guantes de neopreno. Además, también puede utilizar las estructuras de la piscina, por ejemplo, sus paredes y escalones para variar los ejercicios hidrodinámicos

.

¿En qué consisten los ejercicios acuáticos?

En general, el medio acuático, dependiendo del movimiento en cuestión, puede facilitar u ofrecer resistencia al ejercicio. En este sentido, esta resistencia es beneficiosa para generar fuerza músculo .

Aunque es una actividad de bajo impacto , los ejercicios acuáticos pueden clasificarse en movimientos de bajo, medio y alto impacto. Por lo tanto, los principiantes deben empezar desde el principio – los de bajo impacto.

Es decir, aquellos que empiezan a hacer hidroginástica no deberían ser forzados a realizar los ejercicios más exigentes en las primeras sesiones . Entre otras cosas, esto sirve para evitar lesiones y porque los beneficios sólo se obtienen si el entrenamiento es progresivo.

Como con todo entrenamiento, es necesario precalentar unos 10 minutos o más. Normalmente consiste en un cierto período de caminata bajo el agua, con diferentes velocidades e intensidades.

Además, es favorable poner música durante el entrenamiento, especialmente ritmos que pueden guiar la duración de los movimientos. La práctica tampoco debe iniciarse inmediatamente después de comer, sino dos horas más tarde.

Ejemplos de ejercicios acuáticos

Casi todas las clases de aeróbicos acuáticos incluyen los siguientes movimientos, entre muchos otros:

  • Caminar y correr
  • Pedales o patadas
  • Sentadillas
  • Saltos
  • Levantamiento de rodilla
  • Ejercicios de puntillas
  • Gira
  • Polichinelos
  • Suspensiones con o sin espaguetis
  • Arriba y abajo (hydrostep)

Lo mejor de este deporte es que es una actividad de bajo impacto y no tiene límite de edad.

Mira también:   ¿Cuál es el mejor ejercicio para mejorar el estado físico cardiovascular?

Incluso si se recomienda para cualquiera, cualquier entrenamiento debe terminar con estiramiento para devolver los músculos a su estado inicial de relajación.

No hay duda de que los movimientos de los ejercicios hidrodinámicos tienen muchas variaciones, generalmente producidas por su dirección y desplazamiento. Además, como en cualquier ejercicio, su eficacia se ve afectada por el tiempo de ejecución , el número de series y repeticiones , coordinación de miembros y combinaciones .

Beneficios de Aquarobics

Además del fortalecimiento de los sistemas corporales , existen otras múltiples ventajas en esta modalidad de ejercicios tan agradable:

  • En primer lugar, es una actividad muy divertida , característica motivada por su práctica de grupo .
  • Mejora la circulación sanguínea
  • Estimula la salud cardiovascular
  • Proporciona tonicidad a los músculos
  • Promueve resistencia y flexibilidad
  • Optimiza la capacidad respiratoria
  • Pérdida de índice de grasa y peso extra
  • Previene muchas enfermedades asociadas con el estilo de vida sedentario y la obesidad
  • Reducción del estrés y promoción del bienestar mental y la autoestima
  • .

  • Combate la depresión y es un gran generador de buen humor
  • Reducción del dolor físico dependiendo de la causa que lo genera
  • Actividad demasiado energizador

Es esencial que, además de practicar esta forma de ejercicio, mantenga un estilo de vida saludable . Esto incluye una dieta equilibrada y una dieta equilibrada .

Aprende sobre los beneficios del aquarobic Es hora de conocer los beneficios del aquarobic. Esta es una modalidad que consiste en hacer ejercicio en el agua (más precisamente en una piscina) Leer más «

89 comentarios en “¿Qué es la hidroginástica y cuáles son sus ejercicios?”

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