Aprende a revitalizar tu entrenamiento con la cuerda naval

¡Comparte!

Puedes hacer nuevos entrenamientos con la cuerda naval y revitalizar tu serie para aumentar su fuerza. En este artículo te contaremos todo sobre este nuevo elemento que puede aportar más dinámica a tu entrenamiento.

Revitalice sus entrenamientos con la cuerda naval y aumente su fuerza

No importa qué rutina tengas o qué disciplina practiques. Siempre hay que variar los estímulos para tener más resistencia y también fuerza, no sólo en el gimnasio sino también en las actividades diarias.

Aunque el ejercicio aeróbico puede aumentar nuestra capacidad pulmonar y cardíaca y evitar que nos cansemos tan rápidamente, también es cierto que necesitamos algo más para fortalecernos, incluso sin convertirnos en levantadores de pesas.

La buena noticia es que en el mundo del fitness parece que escucharon nuestras peticiones y nos ofrecieron lo que tanto anhelábamos: la cuerda naval o cuerda de batalla. Es un elemento indispensable en las actividades de Crossfit, donde hay varios entrenamientos con la cuerda naval, y que gana cada vez más adeptos.

¿Qué es la cuerda naval y para qué sirve?

A battle rope nos permite realizar entrenamiento de bajo impacto en rodillas o tobillos. Además, los ejercicios que incorporan la cuerda naval son muy divertidos y dinámicos, y también son intensos, lo que nos permite quemar muchas calorías.

Revitaliza tus entrenamientos con la cuerda naval, ya que es un elemento perfecto para trabajar en los bíceps, tríceps, hombros y el núcleo. Ayuda a entrenar incluso las nalgas, los cuádriceps y los músculos posteriores de los muslos. También fortalece la espalda y los músculos abdominales… ¡Es muy completo!

Mira también:   Entrenamiento intenso usando sólo el peso corporal

Los mejores ejercicios para un entrenamiento con la cuerda naval

Para lograr resultados con la cuerda de combate debe mantener una intensidad de ejercicio de moderada a alta y mantener una postura correcta de espalda y rodillas. También recomendamos que use guantes cuando sostenga la cuerda, si no quiere lastimarse.

Revitalice sus entrenamientos con este ejercicio que incluye la «cuerda Crossfit» (como se le conoce popularmente). Tome dos o tres vueltas de 30 segundos, 30 segundos entre series:

Onda doble

Es el ejercicio «básico» con la cuerda de batalla , aunque esto no significa que sea simple. Coloque la cuerda en el piso doblada a la mitad, con los dos extremos juntos. Agarre cada extremo con la mano y doble las rodillas ligeramente, en posición en cuclillas.

También levante los brazos y bájelos con toda su fuerza, la cuerda tiene que hacer una «ola» a cada lado.

Onda alternativa

Este es un ejercicio que en teoría parece muy fácil hasta el momento en que tienes que coordinar los movimientos y empujar al mismo tiempo. Comience de la misma manera que el ejercicio anterior, pero en este caso el movimiento de los brazos será el opuesto: cuando uno levanta al otro.

De esa manera, la cuerda hará un movimiento ondulado alternadamente. La idea es que se trata de un ejercicio dinámico y rápido.

Power slam

Después de haber practicado lo suficiente de los dos ejercicios anteriores, es hora de aumentar la dificultad del entrenamiento. Como su nombre indica, el power slam requiere mucha fuerza . Perfecto para liberar todas las tensiones acumuladas!

Separe las piernas lo más que pueda (como si estuviera en cuclillas lo más lejos posible) y coloque los extremos de la cuerda de la marina en el centro, uno al lado del otro. Agarre con cada mano, levante el tronco un poco mientras levanta completamente los brazos.

Luego, descienda con toda su fuerza a medida que acerca los músculos lo más cerca posible del suelo.

Por supuesto hay más opciones de entrenamiento con la cuerda de batalla . Revitalice su entrenamiento con la cuerda naval y cuando ya haya practicado mucho, anímese a hacer las sesiones más difíciles. Además, es muy divertido!

Entrenamientos CrossFit: 6 opciones extremadamente intensas CrossFit es uno de los entrenamientos más completos que existen para trabajar el cuerpo. Conozca algunos entrenamientos CrossFit que serán grandes retos. Leer más «

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