Aprenda a fortalecer la parte inferior del tronco con ejercicios de pasos

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Las lecciones de pasos o ejercicios son una de las actividades preferidas por los atletas para fortalecer la parte inferior del tronco. En realidad, es una disciplina cardiovascular que proviene del aeróbic y utiliza una plataforma para la práctica que hace sudar mucho y, en consecuencia, perder muchas calorías.

Un programa de pasos completo le permitirá controlar su peso, tonificar sus músculos e incluso quemar calorías. Incorporar los movimientos de la parte superior e inferior del cuerpo también hace maravillas en coordinación y agilidad.

Además, la presión constante sobre la plataforma aumenta la fuerza de las piernas. Puede aumentar la intensidad de los ejercicios con pesas adicionales.

Lo más importante antes de hacer los ejercicios de pasos es hacer un buen estiramiento al principio y al final de las sesiones. Debe asegurarse de que su paso sea firme y de que haya suficiente espacio para que sus pies permanezcan estables durante el ejercicio.

Nuestro último consejo es que lleves un par de zapatos cómodos durante la práctica y que estén bien ajustados para evitar resbalar durante los movimientos.

Ejercicios de los pasos para fortalecer la parte inferior del torso

Si desea perder peso o fortalecer la parte inferior del torso, los ejercicios de pasos son ideales para lograr estos objetivos. Escríbelo todo, pruébalo y descubre cuál es tu ejercicio favorito!

Mira también:   Para ganar fuerza y volumen, es necesario ofrecer una resistencia adecuada.

1. Step-up

El primer paso que proponemos son los incrementos. Para comenzar este ejercicio, debes pararte delante de la plataforma con la espalda, las piernas y los brazos extendidos. Recuerde que los pies deben estar separados a la altura de la cadera y las pesas una en cada mano, con las palmas hacia el cuerpo.

Luego debes ponerte en el centro y llevar la pierna derecha a la parte superior. Tenga en cuenta que la pierna opuesta debe permanecer detrás para contrarrestar el equilibrio. Para terminar, doble lentamente su rodilla derecha y baje con sus pies izquierdo y derecho para completar una repetición.

Completar todas las repeticiones con una pierna antes de cambiar de lado. Recomendamos comenzar con una altura de paso corta hasta que domine el ejercicio, así como no hacer un gran número de repeticiones.

2. Salto lateral en el escalón

Para realizar el segundo ejercicio , debe comenzar con el pie derecho apoyado en la plataforma y el izquierdo en el suelo . Luego doble las rodillas un poco, levante el pecho y use los brazos para mantener el equilibrio y ayudarlo a moverse.

Luego, levante su pie derecho y salte sobre el escalón, aterrice con su pie izquierdo sobre la plataforma y su pie derecho sobre el suelo. Mientras tanto, sus piernas deben estar ligeramente dobladas. Para terminar, salta de nuevo y vuelve a la posición inicial. Le sugerimos que haga este ejercicio durante un minuto.

«Cuida tu cuerpo. Es el único lugar donde tienes que vivir «

– Jim Rohn-

3. Salto escalonado

El tercer ejercicio que proponemos para fortalecer la parte inferior del tronco es el salto. Para realizarlos, hay que poner la plataforma entre las piernas y poner los pies en el ancho de la pelvis , con la punta de los pies apuntando, flexionando y asegurándose de descansar sobre los talones.

Mira también:   Ejercicios para el entrenamiento completo de los brazos de las mujeres

Luego, asegúrese de que sus nalgas estén bien alineadas con sus rodillas, mientras empuja sus talones hacia arriba apretando sus abdominales.

Luego salta con los dos pies en el escalón. Para descender, debes hacerlo usando un salto en cuclillas para volver a la posición inicial. Finalmente, recuerda que debes exhalar al ascender e inspirar al descender. Recomendamos hacer 3 series de 15 repeticiones.

4. Fregadero en escalón con el peso

El último ejercicio que presentamos para fortalecer la parte inferior del tronco es el fregadero en el escalón con peso . Para este ejercicio, usted debe pararse frente a la plataforma con la espalda, las piernas y los brazos estirados, así como tener los pies separados en el ancho de las caderas y las pesas uno en cada mano.

Luego ir un paso más allá con una pierna y bajar el cuerpo con ambas rodillas a 90 grados. Luego exhale y empuje hacia arriba y regrese a la posición inicial, repita el ejercicio con la pierna opuesta y complete una repetición.

Tenga en cuenta que es importante que mantenga su peso sobre los talones y no permita que sus rodillas pasen por encima de los dedos de los pies.

Por último, le recordamos que la mayoría de los ejercicios de pasos se pueden practicar en casa, si tiene la plataforma . En cualquier caso, estos ejercicios se consideran ideales para fortalecer la parte inferior del tronco. ¿Qué estás esperando para empezar a insertarlos en tu rutina de ejercicios?

Los cinco mejores ejercicios para aumentar la masa muscular en las piernas En la práctica, uno de los principales objetivos de muchos de los que asisten regularmente al gimnasio es aumentar la masa muscular. Leer más «

Mira también:   Las mejores cuerdas de batallas o Battle Rope [Entrenamiento en casa]

521 comentarios en “Aprenda a fortalecer la parte inferior del tronco con ejercicios de pasos”

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