Beneficios del entrenamiento con la rueda abdominal

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Esta es una de las últimas noticias para el entrenamiento abdominal. Con una planificación adecuada, que incluye una dieta perfectamente equilibrada, disciplina y perseverancia, puede ofrecer resultados claros. Estamos hablando de la rueda abdominal. Llegó a reemplazar el tradicional crunch y ser una nueva opción de ejercicio.

La practicidad de este elemento lo ha convertido en una herramienta ideal para el gimnasio. También ocupa un lugar importante entre los que hacen ejercicio por su cuenta en sus hogares. No es un equipo milagroso o mágico, requiere compromiso y hasta un cierto nivel de paciencia.

¿Una simple rueda?

La apariencia de Ab Wheel no podría ser más simple. Es una rueda con un diámetro aproximado de 37 cm, que presenta algunas similitudes con las carretillas utilizadas en los trabajos de albañilería.

El volante está atravesado por una empuñadura, que debe sujetarse con ambas manos. Su uso es también, al menos al principio, bastante sencillo : arrodillarse en el suelo y rodar hacia adelante y hacia atrás. Pero no todo es tan fácil.

No todo el mundo puede usar la rueda abdominal. Incluso aquellos que están en buena condición física y a menudo practican deportes no son necesariamente capaces de utilizarlo.

Además de tener la fuerza necesaria en la región abdominal, también es necesario tener una buena coordinación motora y dominio corporal . Estos factores pueden desarrollarse progresivamente.

Un buen parámetro para medir si alguien tiene la capacidad y la fuerza para iniciar este ejercicio es poder realizar la tabla abdominal tradicional sin mucha dificultad. 

Mira también:   Ejercicios para el núcleo, un grupo de músculos de suma importancia

Además, el practicante debe ser capaz de realizar, sin mucho esfuerzo, algunas de las variantes de los ejercicios de rueda. Este es el caso del tablero con un cambio de soporte o el conocido como’Superman’.

Abdominal con balanceo, ejercicio básico con la rueda abdominal

Llamado sólo por algunos ‘roll’, este es el ejercicio por defecto a partir del cual se pueden desarrollar la mayoría de los ejercicios con la Rueda Ab . Para obtener los resultados deseados, así como para minimizar los riesgos, el cuidado con todos los detalles es vital.

Para empezar, debe ponerse de rodillas, apoyándose en un cojín o en una superficie blanda que sea capaz de amortiguar el peso recibido. Sujete el volante abdominal con ambas manos y gírelo hacia adelante , estirando todo el cuerpo.

En el nivel de principiante, debe colocarse cerca de una pared o columna que servirá como freno. Otro aspecto que requiere especial atención durante la ejecución es la flexión de los pulsos cuando se llega al final del movimiento frontal; también hay que mantener los codos extendidos en todo momento.

Evite flexionar la cadera antes de comenzar el camino de vuelta a la posición inicial.  El primer objetivo es realizar al menos tres repeticiones correctamente.  Aquellos que no pueden realizar este ejercicio o experimentan dolor de espalda deben regresar a sus tablas abdominales para prepararse adecuadamente.

La progresión

Cuando puedas realizar tres series de 10 a 12 repeticiones en el nivel básico, con la técnica adecuada en cada una de las actuaciones, estarás listo para pasar al siguiente nivel de dificultad.

Progresivamente, la posición inicial se alejará de la pared o columna que actúa como un freno de movimiento hacia adelante.  Hasta que tenga la capacidad de detener el movimiento hacia adelante y regresar a la posición inicial sólo con los músculos abdominales.

Mira también:   Aprende a revitalizar tu entrenamiento con la cuerda naval

En el balanceo completo del abdomen, un ejercicio que sólo los más avanzados pueden realizar, la posición inicial cambia. Se hace de pie, con una abertura de las manos en la anchura de los hombros, las rodillas ligeramente flexionadas y la cadera flexionada. El objetivo del ejercicio es el mismo: mover la rueda abdominal hasta que esté en posición de tabla.

Opcionalmente, puede utilizarse u en una banda elástica para ayudar a controlar el movimiento y facilitar el retorno al punto de origen. También es válido utilizar, como en el nivel más básico, un muro o columna para detenerse hacia adelante.

Trabajo integral

Hasta 20 grupos de músculos entran en juego cuando se realiza correctamente el ejercicio con la rueda abdominal.  El recto abdominal es el más beneficiado, junto con los glúteos, lumbares y oblicuos . También los músculos profundos de la columna vertebral, así como los flexores y extensores pélvicos.

Entrenamiento abdominal con TRX – Ejercicio de resistencia de cuerpo entero El entrenamiento con suspensión está de moda y usted también puede hacer este entrenamiento abdominal con TRX en su propia casa. Vea cómo! Leer más «

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