Acuclillarse en Bulgaria: aprender a desempeñarse correctamente

¡Comparte!

Puede que hayas oído hablar de la ocupación búlgara, pero no sabes cómo ejecutarla. Además, hay varias diferencias con respecto a la postura en cuclillas «común». Descubra todo sobre la ocupación búlgara en el siguiente artículo.

¿Qué son las sentadillas búlgaras?

Gracias a este ejercicio, puedes trabajar las piernas como un todo. Además, también se ejercita el equilibrio y la coordinación de movimientos.  Hay básicamente tres grupos de músculos que se activan con la postura en cuclillas búlgara:

1. Cuadriceps

Esta área está formada por cuatro músculos diferentes (vastus lateralis, medialis e intermediateis más el recto femoral). Esta es la parte más poderosa de todo el cuerpo, ya que permite el movimiento y el apoyo del fémur. La postura en cuclillas búlgara es ideal para trabajar los cuádriceps, eliminar la grasa acumulada y tener las rodillas más sanas.

2. Ischiotibial

Están localizados en la parte posterior de los muslos y están compuestos de tres músculos, incluyendo el bíceps femoral. Permiten la extensión de la cadera y la flexión de la rodilla. Los músculos isquiotibiales son generalmente más necesarios en la práctica de la carrera o maratón.

3. Caderas

El tercero de los grupos de músculos trabajados con la postura en cuclillas búlgara son los músculos de la cadera . Estos músculos aseguran la flexión, la extensión y la abducción (al acercarse y mover la pierna hacia el cuerpo).

Mira también:   Descubre algunos ejercicios ideales para fortalecer a los gemelos

Además, claro que no podemos dejar fuera las nalgas. Esta región está tonificada con este ejercicio y un buen entrenamiento. Así, sus nalgas se fortalecen y usted puede superar la temida «ley de la gravedad».

¿Cómo se realiza el squat búlgaro?

Ahora que sabe para qué sirve este ejercicio, el siguiente paso es aprender a realizarlo. Usted notará rápidamente que hay muchas diferencias con respecto a las sentadillas básicas que todo el mundo conoce.

Para hacer sentadillas búlgaras, se necesita un asiento, una silla, un cajón o cualquier otro elemento que permita elevar la pierna a la altura de la rodilla. Permanezca de espaldas a este elemento, tome la pierna derecha hacia atrás y descanse el empeine y el tobillo. La idea es que el área desde la rodilla hasta el pie sea paralela al suelo.

Con la espalda siempre recta, doble la pierna izquierda y baje el torso tanto como pueda.  El objetivo de la postura en cuclillas búlgara es que la rodilla derecha no toque el suelo, sino que se acerque mucho a él.

Cuente hasta cinco y levántese lentamente. Repita esta operación 10 veces antes de pasar al otro lado. Después de conocer bien la técnica y practicar mucho, puedes añadir otros elementos o dificultades al ejercicio:

1. Con mancuernas

Tome una pesa de 1 kilo con cada mano y colóquela a los lados del cuerpo. Trate de mantener los brazos lo más cerca posible del tronco. Tenga cuidado cada vez que baje el cuerpo, no golpee las piernas contra el piso.

2. Con barra

La barra se puede sostener detrás de la espalda (a la altura de los hombros) o por encima de la cabeza (con los brazos extendidos).  Es un ejercicio bastante complejo, puedes empezar con discos ligeros hasta que consigas el equilibrio y la coordinación necesarios.

Mira también:   Vea un entrenamiento para moldear su cuerpo

3. Con cadena TRX

La cuerda TRX es uno de los elementos más utilizados en los últimos tiempos en las academias. Después de todo, le permite trabajar en varias áreas del cuerpo y especialmente en la coordinación y el equilibrio.

En lugar de apoyar la pierna en un banco, coloque el empeine dentro de la cuerda que colgará de una barra vertical.  Por lo tanto, es sólo cuestión de hacer los mismos movimientos que ya has aprendido.

4. Con peso kettlebell

Es similar al uso de pesas.  Puede elegir entre sujetar uno o dos pesos kettlebell En caso de que sólo obtenga uno, tendrá que cambiar de lado con cada repetición. Es decir, una repetición con la mano derecha, otra con la izquierda…. y así sucesivamente.

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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