5 ejercicios con cinta elástica para la espalda

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Dado que son ejercicios con poca demanda y sin impacto, los ejercicios con cinta elástica para la espalda son ideales para la rehabilitación muscular. También son adecuados para personas que vienen de un largo período de inactividad o que han sufrido recientemente una lesión.

La correa elástica es un complemento ideal para una gran cantidad de entrenamiento, incluyendo Pilates y Yoga. En este caso, analizaremos las posibilidades que nos ofrece cuando trabajamos en la espalda, trapecios, hombros y músculos de la región lumbar mediante cinco ejercicios con cinta elástica de espalda.

Este accesorio ofrece alternativas para trabajar diferentes partes del cuerpo. Añadiendo ejercicios con cinta elástica al trabajo tradicional, podemos hacer entrenamientos muy completos. Incluso las personas mayores pueden entrenar con este instrumento!

A continuación presentamos los cinco ejercicios con cinta elástica que le permitirán trabajar en esta área con este elemento tan básico.

5 ejercicios con cinta elástica para la espalda

Ejercicio #1

Si hablamos de ejercicios con cinta elástica en la espalda, es imposible no empezar a remar. Para hacerlo con este accesorio, siéntese en el suelo con los pies extendidos hacia delante e incline los talones sobre el suelo.

Luego pase cinta adhesiva por debajo de la suela de los zapatos y sujétela por los extremos con las manos. Mientras mantiene la espalda recta y los brazos cerca del cuerpo, tire de la cinta hacia el abdomen. Sus manos deben estar en la línea de la cintura.

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A continuación, vuelva a la posición inicial y empiece de nuevo. Haga 10 repeticiones o 30 segundos de este ejercicio.

Ejercicio No. 2

Para realizar este ejercicio, debe coger la cinta con ambas manos a la altura del pecho . Párese de pie, con las piernas separadas a lo ancho de los hombros, la espalda recta y mirando hacia adelante.

Con los codos hacia afuera, tire de ambos lados, como si estuviera tratando de estirar la cinta lo más posible . Los brazos deben estar completamente extendidos. Haga 10 repeticiones de este ejercicio.

Ejercicio No. 3

Esta es una variable del primer ejercicio de remo. La gran diferencia entre y es que debe realizarse de pie . Además de trabajar los músculos de la parte superior de la espalda, con ello estaremos fortaleciendo los hombros.

Muy simple: para empezar, mantén los pies separados en el ancho de los hombros, mientras pisas la goma elástica con ellos. Tome los extremos de la cinta con las manos e incline el cuerpo hacia adelante. S El cuerpo debe permanecer prácticamente a 90 ° , siempre con la espalda recta.

Una vez alcanzada esta posición, estire los brazos hacia arriba sin flexionarlos en ningún momento. Cuando llegue a la altura del tronco, comience a bajar lentamente hasta la posición inicial.

Al igual que con los otros, puede realizar este ejercicio durante 30 segundos o incluso completar 10 repeticiones. Con el tiempo, puede aumentar progresivamente estos parámetros.

Ejercicio No. 4

Para ejercitar los músculos dorsales, esta variable de remo será fenomenal. Es muy sencillo de realizar: tienen un pie delante del otro. Con lo que hay en el frente, pise la goma y tome ambos extremos con el brazo en ese lado.

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El ejercicio consiste en remar como lo haría con un cabestro . Es decir, elevar el codo a un ángulo de 90°. Cuando vuelva a la posición inicial, el brazo debe estar estirado.

La mano opuesta debe colocarse en la rodilla con la que se pisa la goma – esto proporcionará una mayor estabilidad. Otro secreto: cuanto más apretada la goma, mayor es la fuerza que hay que hacer para realizar el remo.

Ejercicio No. 5

¿Se ha imaginado alguna vez que podría hacer sentadillas de tierra con la cinta elástica? Bueno, sí, esto es realmente posible. Además, es un ejercicio muy efectivo y súper práctico.

Para hacer esto, debe ponerse de pie y pisar el centro de la cinta . Como en ocasiones anteriores, coloque los pies en el mismo ancho que los hombros.

Luego tome los extremos de la cinta con las manos. Una vez preparado, baje con la espalda, siempre manteniéndola recta . Trate de nivelar los glúteos con el pecho y también siga mirando hacia adelante. Si miras hacia abajo, como resultado, doblarás tu columna vertebral.

Debería sentir que este ejercicio requiere de la parte inferior de su espalda y también de los isquiotibiales . Es aconsejable realizar 8 ó 10 repeticiones de este ejercicio.

Como habrás notado, es perfectamente factible realizar ejercicios con cinta elástica para fortalecer y mantener esta área saludable . Ya sea para la rehabilitación, para entrenar en casa o para salir del sedentarismo, ¡sólo tiene que coger este útil instrumento y listo!

Ejercicios con gomas elásticas para hacer en cualquier lugar Las mini bandas ofrecen la posibilidad de trabajar nuestros grupos musculares en cualquier lugar. Vea las opciones de ejercicio con bandas elásticas! Leer más «

Mira también:   Beneficios de los ejercicios intensos y cortos

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