6 sentadillas para hacer en casa – o donde quiera que estés!

¡Comparte!

Hay ciertos ejercicios que ciertamente deberían ser incluidos en cualquier entrenamiento porque son muy efectivos. Uno de ellos está en cuclillas. ¿Sabías que hay sentadillas que hacer en casa o en cualquier otro lugar? Le diremos lo que son en este artículo.

Acuclillarse en casa, en el gimnasio, en la oficina…

En cuclillas no es un ejercicio para hacer de todos modos. Esto se debe a que pueden ser potencialmente peligrosos para las rodillas o la columna vertebral si no se practican correctamente. La postura es crítica para evitar lesiones o dolor.

Si acabas de empezar a ir al gimnasio, sabes que primero es necesario empezar despacio para luego añadir pesas o barras a los ejercicios.

Lo más importante es refinar la técnica y corregir los errores. Una buena opción es hacer los ejercicios frente al espejo. Luego puedes decidir cuántas repeticiones vas a hacer o cuánta carga vas a llevar.

Sentadillas que puede hacer en cualquier lugar

Las sentadillas -como se las conoce en inglés- son un ejercicio muy completo cuando se trata de ejercicios de piernas. Contrariamente a lo que mucha gente cree, usted no tiene que inscribirse en el gimnasio para hacerlo. Incluso con muy poco espacio y sin elementos ya se pueden hacer.

Incluso hay personas que deciden ponerse en cuclillas cuando están de vacaciones en la playa, mientras ven la televisión, cuando limpian la casa o durante una llamada telefónica en el trabajo (por supuesto, no durante una videollamada o una reunión cara a cara).

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Entre las sentadillas que se pueden hacer en casa, se encuentran las que no puede dejar de hacer en su entrenamiento:

1. Sentadillas clásicas

Comencemos con lo básico, para fortalecer gradualmente los cuádriceps y corregir la postura. Para hacer sentadillas clásicas, debe mantener las piernas ligeramente separadas (a la anchura de los hombros). Luego doble las rodillas lentamente y mantenga la espalda recta.

Para equilibrarse, puede poner los brazos extendidos delante del pecho . La idea es que las rodillas no vayan más allá de la línea imaginaria de los dedos y que las nalgas permanezcan «detrás» durante todo el ejercicio.

2. Jugo de cuclillas

Es similar a la básica, pero en este caso las piernas están un poco más separadas y los pies están orientados hacia afuera. Empuje suavemente las caderas hacia atrás, flexione las rodillas y coloque los brazos delante del cuerpo, pero mire hacia abajo.

Aunque es una de las sentadillas que hay que hacer en casa, si estás en el gimnasio puedes subir por dos escalones o plataformas y usar una pelota o un timbal como peso.

3. Ocupas ilegales abiertas y cerradas

Este ejercicio es un poco más dinámico porque la postura cambia. Primero, realizamos una postura en cuclillas común o una postura en cuclillas básica, y luego, al levantar el cuerpo, realizamos otra con las piernas cerradas. El objetivo es hacer un descenso abierto y otro cerrado hasta que se complete la serie.

4. Saltos en cuclillas

Con este ejercicio se pueden aumentar las pulsaciones y quemar grasa, ya que es muy aeróbico. Empieza a pararte, con las manos detrás de la cabeza (codos abiertos) y salta lo más alto posible. Cuando baje, abra las piernas y doble las rodillas para hacer la postura en cuclillas.

Mira también:   Ejercicios para tonificar los glúteos y las piernas al mismo tiempo

Cuando se levante, dé otro salto y así sucesivamente. Puedes saltar en un banco si quieres aumentar la dificultad.

5. Senderismo en cuclillas

Con esta variante, sus nalgas y muslos `quemarán’, pero el esfuerzo vale la pena. Manténgase en cuclillas y doble las rodillas. Ahora dé 10 pasos hacia adelante sin estirar las piernas. Cuando haya terminado, regrese con 10 pasos. Para mantener el equilibrio, coloque los brazos extendidos delante del pecho y levante los glúteos lo más que pueda.

6. Agacharse contra la pared

Por fin, la última de las sentadillas que hay que hacer en casa. En ese caso, sólo necesitas una pared. Si quieres aumentar la dificultad, intenta mantener tu postura «en el aire».

Este es un ejercicio isométrico, lo que significa quedarse quieto durante unos segundos. Lo mejor es que puede apoyar su espalda contra la pared. Para complicar las cosas, también puede ponerse de puntillas.

Pistola de cuclillas: ¿qué es este ejercicio y cómo hacerlo? Es hora de llevar la postura en cuclillas un paso más allá, así que le sugerimos que se atreva a probar la pistola de postura en cuclillas, un ejercicio grande y complejo. Leer más «

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