Un entrenamiento con TRX ideal para ciclistas

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Las pistas de entrenamiento TRX son multifacéticas y se pueden utilizar en cualquier entrenamiento deportivo. En este artículo, le diremos cuáles son los mejores ejercicios para armar un entrenamiento TRX para ciclistas. Así que, si practicas este tema de una manera profesional o amateur, léelo hasta el final.

Entrenamiento con TRX para ciclistas

  1. Salida en sprint con salto

El rango de TRX debe estar a una cierta altura (al menos dos metros) para que el ejercicio sea más efectivo. Párese de espaldas a la pista, doble ambos brazos y tome las correas con ambas manos.

Incline el cuerpo hacia adelante para formar un ángulo de 45° con el suelo y simule una carrera, disfrute de la resistencia que generará el accesorio. Quédate en este movimiento por un minuto.

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  1. Tabla

Los músculos abdominales también deben ser fuertes al andar en bicicleta. Una de las mejores maneras de fortalecer esta zona es con la famosa «tabla». Permanezca boca abajo con los pies cerca del cinturón TRX. Inserte los pies en las correas y apoye los antebrazos en el suelo.

El cuerpo debe estar paralelo al suelo y el movimiento debe realizarse con los músculos abdominales asistidos por los hombros . Una vez que haya dominado la posición, el siguiente paso es llevar el cuerpo ligeramente hacia adelante, hasta que la cabeza supere la línea de manos. Vuelva al principio y repita el ejercicio 20 veces.

Mira también:   Zumba para perder peso: una buena elección?

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  1. Cuclillas de una sola pierna

Este es otro ejercicio de entrenamiento TRX para ciclistas que trabajan sus piernas y también la coordinación que no se puede dejar fuera durante el entrenamiento en el gimnasio. Levante las correas con ambas manos, flexione las rodillas y estire la pierna derecha delante de su cuerpo.

Los músculos deben estar paralelos al suelo en el momento de la flexión y los brazos deben estar estirados. Luego, cuando el cuerpo «sube», flexione los codos y estire las piernas. Realice 10 repeticiones con cada pierna.

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  1. Pecho Supino

Este ejercicio sirve no sólo para los músculos pectorales, sino también para los abdominales. Párese de espaldas a las bandas TRX y sujete las correas con ambas manos. Lleve el cuerpo hacia adelante hasta que esté diagonalmente en el suelo.

Luego flexione los brazos dejando que los codos pasen la línea de la espalda. Mantenga esta posición durante 20 segundos y estire los brazos. Realice un total de 20 repeticiones.

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  1. Remando

En este caso, es un ejercicio que fortalece tanto la espalda como los hombros; y nos permite tener mayor resistencia en carreras o circuitos.

Mire hacia los rieles de la TRX y agarre las asas con ambas manos. Baje el cuerpo para que quede paralelo al suelo. El interior de las rodillas debe formar un ángulo de 90°. Primero, los brazos deben ser estirados y luego doblados para levantar el torso.

Otra opción es dejar las piernas estiradas durante todo el ejercicio. En cualquier caso, haga 20 repeticiones, descanse un poco y empiece de nuevo. Haga por lo menos tres series de 20 repeticiones cada una.

Mira también:   Empieza a hacer Yoga en tus entrenamientos diarios

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  1. Pedal de aire

En los entrenamientos con TRX para ciclistas, este ejercicio no debe perderse. Esto se debe a que sirve para fortalecer el famoso «tendón muscular isquiotibial», que es muy importante en este deporte.

Para comenzar el ejercicio, usted debe acostarse boca arriba mirando hacia la banda. Enganche las piernas o los pies en las correas, levante la pelvis para sacar los glúteos y las piernas del piso.

Luego simule que está andando en bicicleta. Haga este ejercicio durante un minuto, descanse durante 30 segundos y comience de nuevo. En total, debe hacer 3 series de 60 segundos cada una.

TRX ejercicios para principiantes: ejercicio con el peso de tu cuerpo Nuevas opciones de entrenamiento aparecen todo el tiempo, así como herramientas para hacer ejercicio. Vea un circuito completo de ejercicios con TRX para principiantes. Leer más «

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