Conoce la gimnasia hipopresiva, ideal para las mamás

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Muchas mujeres muestran un estado físico perfecto después del embarazo y han dado a luz. ¿Cómo lo consiguen? La respuesta a esta pregunta es la gimnasia hipopresiva. Quizás la pregunta correcta es: ¿qué es esta técnica y en qué se diferencia de los ejercicios tradicionales?

Gimnasia hipopresiva: el esfuerzo está controlado y viene de dentro

A diferencia de las rutinas abdominales que hacemos en el gimnasio, los ejercicios hipopresivos utilizan la presión y el control de la respiración para fortalecer el cuerpo. La fuerza generada internamente a nivel del diafragma es lo que tonifica los músculos.

Se trata realmente de prácticas con mucha fuerza y poco movimiento muscular. Esta disciplina permite a las mujeres hacer ejercicio sin debilitar el suelo pélvico; por el contrario, el objetivo es fortalecerlo.

La filosofía de estos entrenamientos se basa en ejercicios aeróbicos o de levantamiento de pesas. Como vemos, al principio estos ejercicios habrían sido planeados para que las mujeres embarazadas pudieran fortalecer la pelvis, evitando el nacimiento prematuro.

La ciencia de la reducción de cintura en tiempo récord

Además del fortalecimiento, con este tipo de ejercicios puede reducir la cintura. Es por ello que muchas mujeres eligen esta práctica en el período posparto; básicamente, lo que se trabaja es el área abdominal de manera especializada.

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La base fundamental de esta técnica es el control de la respiración y la succión del abdomen. De esta manera, hay menos movimiento y la columna vertebral no se ve afectada, aunque la tensión es mayor. Básicamente, todo el entrenamiento se realiza con apnea respiratoria.

El impacto de cada ejercicio ocurre directamente en el cinturón abdominal. En resumen, se trata de trabajar los abdominales desde su estructura, para luego fortalecer su apariencia externa.

¿Cuáles son los beneficios de la gimnasia hipopresiva?

Las ventajas de estos ejercicios van más allá de reducir el área abdominal y fortalecer la pelvis. De hecho, cuando empezamos en esta disciplina, obtuvimos algunos avances como:

  • Mejora la actividad sexual: El endurecimiento de la pelvis es fundamental para controlar el orgasmo durante las relaciones sexuales. Al tener el control de esta área, podemos tener una relación sexual más fluida, placentera y duradera.
  • Previene la incontinencia urinaria: cuando llegamos a una edad avanzada, el desgaste de los músculos abdominales implica menos control sobre el flujo urinario. Por lo tanto, las personas con 70 años de edad desarrollan problemas de incontinencia. Con estos ejercicios, mantendremos la firmeza muscular durante más tiempo.
  • Corrección de la columna vertebral: , en principio, los ejercicios hipopresivos implican la realización de un trabajo puntual en la postura de la columna vertebral. Además, con la succión, se crea una acomodación de los discos intervertebrales.

Los principios del ejercicio hipopresivo

Para iniciarse en esta práctica, lo correcto es hacerlo con la ayuda de un instructor especializado. El profesional evaluará nuestra condición física para poder asignar un tipo particular de entrenamiento.

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Las enseñanzas deben ser personalizadas, porque las posiciones y los esfuerzos tienen cierta complejidad. Por ejemplo, un instructor enseñará a una mujer a levantar su ombligo por encima del diafragma. La respiración también se controla meticulosamente. Estos son detalles que no podemos aprender a través de un tutorial de YouTube.

Los principiantes comienzan con una semana de entrenamiento de dos días. La duración de cada lección suele ser de unos 45 minutos, al menos al principio. Poco a poco, esta frecuencia puede aumentar en días y minutos. Después de seis meses, puede combinar los ejercicios con otras técnicas, como Pilates.

Un ejercicio ajustado a la realidad materna

En el caso de las nuevas madres, lo mejor de la gimnasia hipopresiva es que se puede hacer sin descuidar a los bebés. Los entrenadores profesionales casi siempre permiten que los niños entren durante las sesiones. Los practicantes a menudo organizan grupos de autoayuda de madres embarazadas y posparto.

Cuando se dominan las técnicas principales, es posible realizar el entrenamiento en la comodidad del hogar. Y lo mejor es que no necesitas pesas ni máquinas para acondicionar los músculos. En resumen, es un ejercicio eficaz para las madres actuales.

¿Qué ejercicios puedo hacer durante el embarazo? Durante el embarazo, existe la idea de que debemos tener cuidado y movernos lo menos posible, pero esto es un error. Vea qué ejercicios hacer durante el embarazo. Leer más »

 

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