Los 4 mejores estiramientos para un entrenamiento completo

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Cuando terminamos el entrenamiento, es esencial estirar bien los músculos. De esta manera, podemos evitar lesiones u otros problemas. En el siguiente artículo, le diremos cuáles son los mejores estiramientos para después de una sesión de entrenamiento. No te lo pierdas!

¿Por qué estirarse después del entrenamiento?

En primer lugar, es muy importante saber cuáles son los beneficios del estiramiento después de un entrenamiento, ya que muchos atletas olvidan y sufren las consecuencias. Cuando terminamos el ejercicio es vital estirar los músculos, ¡pero no antes de entrenar! Estiramiento:

  • Disminuya la posibilidad de sufrir dolor muscular o calambres
  • .

  • Reducir el riesgo de varias lesiones comunes (incluyendo tendinitis y distensiones)
  • Aumentar la circulación sanguínea en las áreas trabajadas
  • Permiten una rápida recuperación de los músculos
  • Controlar la pérdida de masa muscular
  • Mejorar la flexibilidad y elasticidad de los tendones
  • Ayudan en la coordinación y movilidad del cuerpo
  • Reducir el dolor muscular debido a una mala postura
  • Desarrollar una mayor conciencia corporal

¿Cuáles son los mejores estiramientos para después de un entrenamiento?

No debemos pensar que los tramos son adicionales, sino incluirlos en el tiempo necesario para completar el entrenamiento. Los movimientos deben ser suaves, constantes y, lo más importante, progresivos.

Aunque la sensación esperada es que «los músculos se están estirando», es necesario tener mucho cuidado y evitar sentir dolor. Estos son los mejores estiramientos después de un entrenamiento:

Mira también:   5 trucos para que no te pierdas el gimnasio

1. Para piernas y bíceps femorales

Siéntese en el suelo o en una caminadora y estire la pierna derecha. Doblar hacia la izquierda de modo que la punta del pie esté al nivel de la rodilla derecha. Respire profundamente y estire su brazo derecho, la idea es que usted puede tocar la punta de su pie, pero empiece lentamente (llegando a la rodilla o al tobillo también lo hará).

Al mismo tiempo, aplique presión con la mano izquierda sobre la rodilla izquierda. Después de 30 segundos, cambie de lado. Recuerde mantener la espalda recta y la cabeza ligeramente hacia abajo.

2. Para el cuello

Otro de los mejores estiramientos para después de un entrenamiento que no debes dejar de hacer. De pie con la espalda recta y las piernas juntas, coloque el brazo derecho sobre la cabeza y toque la oreja izquierda.

Gira el cuello como si quisieras tocar tu hombro derecho, ejerciendo algo de presión con la mano. El otro brazo permanece relajado al lado del cuerpo. Después de 30 segundos, repita con el lado opuesto.

Cuando haya terminado, tome ambas manos en la parte posterior del cuello y baje la cabeza lo más que pueda. Otra opción para estirar el cuello es moverlo hacia arriba y hacia abajo (como si dijera que sí) y de izquierda a derecha (como si dijera que no). Y no olvide las rotaciones en el sentido de las agujas del reloj y viceversa.

3. Para el dorsal

Este estiramiento también se hace de pie, pero con las piernas ligeramente separadas por la misma distancia de los hombros. Con la espalda recta, estire el brazo derecho y colóquelo junto a la cara. Deje el brazo izquierdo descansando ligeramente sobre el muslo.

Gire el cuerpo hacia la izquierda tanto como sea posible para estirar toda el área. Repita con el otro lado después de 30 segundos.

4. Para el abdomen

Entre los estiramientos para después de un entrenamiento no pueden faltar los que se encargan de estirar el abdomen, una zona muy trabajada. Para hacer esto, colóquese boca abajo, con las piernas y los brazos extendidos.

Mira también:   Descubre una nueva forma de entrenar tus abdominales

Sostenga ambas manos a un lado del cuerpo y levante el torso. La idea es que los brazos estén bien estirados y la espalda derecha. Mueva la cabeza ligeramente hacia atrás. Este estiramiento es similar a la postura de la serpiente de Yoga.

Por último, entre los mejores estiramientos para después de un entrenamiento, podemos añadir uno para la espalda. Descanse las rodillas en el piso y estire el cuerpo hacia adelante. Ponga los brazos delante de la cabeza y fije la frente en el colchón. Verá cómo se relajan los músculos espinales, lumbares y cervicales.

¿Cuándo es el momento ideal para estirar? El estiramiento es un ejercicio para estirar músculos, articulaciones y ligamentos. Sepa cuál es el mejor momento para estirar después. Leer más «

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