Cómo hacer los abdominales correctamente y no sufrir lesiones

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El problema no está en hacer abs , sino en la técnica que usamos porque este ejercicio puede tener consecuencias como dolor y cambios de postura. En el siguiente texto, le diremos cómo hacer el ejercicio correctamente y los riesgos de no prestar tanta atención a la técnica.

Pero entonces, ¿hacer abdominales puede ser malo?

El llamado «crujido» abdominal es el ejercicio más famoso para marcar el abdomen. Se basa en colocar el abdomen hacia arriba, con las piernas flexionadas y las manos detrás de la cabeza, quitando la cabeza y la parte superior de la espalda del colchón.

Incluso si crees que crunch es el único ejercicio que nos puede dar un abdomen «celoso», ¡no es así! Muchos entrenadores y atletas ni siquiera lo usan en sus entrenamientos.

¿Por qué es eso? Porque hacer abs de este tipo conlleva el riesgo de cometer varios errores que pueden causar lesiones lumbares y cervicales, así como problemas en la postura dorsal o cifosis. Pero cuidado, porque incluso si lo hacemos de la manera correcta, podemos sufrir estas consecuencias.

Este ejercicio forma parte del grupo de «hipopresores», es decir, aquellos que aumentan la presión en el lado opuesto del trabajo y en los músculos circundantes .

En este caso en particular, podemos decir que el crunch ejerce mucha tensión sobre la columna. Al mismo tiempo, debilita la región pélvica y aumenta el diastásico abdominal.

Otra de las consecuencias de hacer abdominales es un movimiento incorrecto de la cabeza. En otras palabras, llevar el cuello demasiado adelante, doblando las vértebras cervicales. En este caso se produce una rotación hacia delante de los hombros, escápulas separadas y un aumento de la presión sobre las vértebras lumbares.

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A lo largo del ejercicio, el músculo trabaja a lo largo del recto abdominal. Este último se inserta en las vértebras lumbares y, por lo tanto, el exceso de presión puede causar problemas en los discos, incluyendo hernias discales.

¿Cuándo es bueno hacer abdominales?

Quizás, con lo que acabamos de exponer, piensas que hacer abdominales es la peor decisión del mundo. Sin embargo, todo depende del tipo de ejercicio y de las repeticiones que se hagan. crunch no es la única opción.

También hay que tener en cuenta que la columna tiene una cierta flexión y extensión natural. Esto significa que tiene la capacidad de «doblarse» o «estirarse» según el movimiento o actividad específica.

El rango de movilidad dependerá de nuestra capacidad y estado físico. Por lo tanto, hacer abdominales no es el problema en sí mismo. El problema es la ejecución de un ejercicio cuando no podemos practicarlo.

Básicamente, recuerda esto: «los ejercicios abdominales no dañan la espalda a menos que los hagas mal». Las malas técnicas, así como la falta de calor y el estiramiento , son los culpables de dolor o lesión.

En lugar de hacer el crunch , puede elegir otras alternativas que también trabajen la región abdominal, pero sin sobrecargar la espalda. Por ejemplo, el tablero, tan de moda, es una buena opción en todas sus variantes.

Para hacer esto, póngase boca abajo y apoye su peso corporal con los antebrazos y los dedos de los pies. El cuerpo permanece siempre paralelo al suelo.

También puede hacer «tijeras». Este ejercicio se hace subiendo y bajando una pierna a la vez con movimientos opuestos , o levantando las piernas juntas. En ambos casos, la espalda está bien pegada al colchón.

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Refuerza tu espalda

Para que hacer abdominales no sea un martirio o cause dolor de espalda, le recomendamos que entrene bien la espalda . Con una columna vertebral fuerte (y todos los músculos que la rodean), usted reducirá la posibilidad de lesiones.

Posiblemente usted ya conoce los ejercicios llamados «dorsales». Por ejemplo, el de Superman se hace boca abajo y con las piernas y los brazos estirados. Le aconsejamos que las haga antes o después de la serie de abdominales para fortalecer la región.

No podemos decir que hacer abdominales es algo malo. Todo depende de la técnica, el entrenamiento y la fuerza de nuestros músculos.

20 minutos de entrenamiento para abdominales y glúteos Los abdominales y los glúteos son áreas donde normalmente acumulamos mucha grasa, pero puede quemarse a través del ejercicio y el déficit calórico. Leer más

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  56. Experiencing a lot of community can bring about new views to just about anything. Touring may be enjoyable, academic and daring. No one need to have difficulties with choosing a fantasy location. These tips will help to enable you to get on the way. Take into account reserving a vacation cruise for your forthcoming travel venture. If you are on a cruise trip, you do not be concerned about getting locations to consume or remain. Trips on terrain may be organized to suit your needs by the cruise director. All things are accomplished for you. So, you can easily relax and appreciate. If you would like pay a visit to Walt Walt disney World in Orlando with limited funds, take into account making the rounds the start of Dec. Service fees towards the park usually do not decrease, but this is where accommodations in the area lower their rates and manage special offers to get local visitors. Moreover, the park is much less packed, so there is no need to wait as long for your favorite tourist attractions. For a vacation to red wine land or just a seaside retreat, if there’s the opportunity you’ll be consuming wines, load a waiter’s corkscrew. This instrument will come in convenient for your bottles you acquire at the winery and can make picnics and motel cocktails easier. A corkscrew may be specially difficult to get when you are traveling abroad, so make plans and throw one out of your travel suitcase to make daily life less difficult. When you arrive at your destination don’t wait to ask for aid at all. The residents in the village must be a lot more than ready to give you good advice on where you should pay a visit to. You want to make the most out of your practical experience so don’t be shy, keep in mind you’ll most likely in no way see those people once again anyhow. If you have several queries for a motel, contact them at nighttime. Most key lodges maintain their front work desk manned 24 / 7. When you have questions regarding arranging your room or specific requirements you would like to talk about, phoning late at night guarantees you are a lot less likely to be interrupted for the attendant to often a guest. Mentioned previously just before, vacationing is a fantastic strategy to start to see the natives of many various countries around the globe and encounter lifestyle by way of their view. When you follow the suggestions located in the following paragraphs before you start traveling, you can make best use of your experience and get remembrances that will serve you for a life-time.

  57. Going to new places is probably the most satisfying experiences of life. You can encounter distinct customs, ethnicities, locations. Vacationing links you to people and events that you simply would not have experienced normally. Nonetheless, just before anybody trips, there are many issues they must keep in mind. The recommendations in this article can tell you every little thing you need to know before exploring the planet. If you vacation, load casually and merely bring the essentials. This will help stay away from experiencing anything lost. Provide as couple of boots with you as is possible they can be heavy and use up a lot of area within your luggage. Go on a language translation device when you are traveling to some region that doesn’t communicate your indigenous words. This may be such as a novel or possibly a mobile phone app. Whilst you can definitely find that a lot of people articulate English language in huge cities, it can be quite distinct in modest cities or rural regions. Trying to talk within the language of the nation is absolutely valued from the citizens. When you are touring with other individuals examine and ensure they have everything they want. Often folks you happen to be going with can help remind you of things you may be failing to remember to give. They could also give you some advice on which to give because they way too are most likely considering what things to take about the trip. One particular determination you should make when having a journey is whether to buy travel insurance plan whatsoever. When you are traveling to Ny along with the solution only fees $150, it’s certainly not worth paying another $50 to cover that getaway in case there is cancellation. Even so, should you be taking the getaway of your respective dreams to your faraway place, it might be definitely worth the incremental expense over a $4,000 holiday to learn that the funds won’t be misplaced in case of a cancellation. If you’re gonna be taking a road journey, deliver an electrical power inverter with you. An electric power inverter is actually a useful device which you plug in your car’s smoke lighter weight then allows you to connect something involved with it. It’s great if you’re traveling with youngsters given that you can connect video gaming or possibly a laptop computer in. The travel ideas and tips that were introduced in the following paragraphs can help you since you are organizing your following trip. So eliminate several of the stress of creating traveling programs, and get began considering the exciting and soothing occasions you are going to in the near future be getting on your after that vacation!

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  61. Travel is one thing most of us look ahead to. It is a break in the monotony of every day time existence. It is actually a possibility to relax and stay stress free for the week or two, from function and all duties. The following is some tips for the following time you choose to go on holiday. When you have plans to travel, the most crucial planning for you to do is produce a check list of everything you need from toiletries to extra posts of clothes. Before leaving, make sure that every one of these products are stuffed since the majority of likely if you forget about one thing, the present stores open to you will overcharge for easy things like tooth paste or shampoo or conditioner. If you plan to go shopping for clothing whilst abroad, investigation that area’s measuring program. Outfit sizes change considerably from nation to nation. In addition they change greatly from brand name to manufacturer. Nonetheless, a simple familiarity with their garments dimensions will help you enter the ballpark so far as choosing a sizing that fits you should go. When traveling to poor countries or places with high crime prices, continue to keep your valuables away from eyesight. Don’t dress in a digital camera more than your shoulder joint or perhaps a affordable watch on your arm should you don’t would like to entice the attention of burglars and beggars. Possess a arm bag for these sorts of goods alternatively. Once you learn you have to take flight, do your love and dress in shoes requiring minimum effort for taking off. Don’t decide on that day to utilize your eyelet wingtips with challenging-to-fasten laces. Women can use clogs or slip-ons males should select an informal shoes style that could be effortlessly slipped on / off with one particular hand. Unless you look after the body the skin will by no means appearance its best. A balanced diet plan with plenty of wholesome foods will assist you to feel good and look great. You must consume a good amount of fruit, greens, cereals and toned protein. Eat excellent so you can feel happy. To summarize, there is a reasonably bit to learn about vacation. Usually do not be overloaded though, simply because there is a lot for taking in. Based on your circumstances, possibly your continuing accomplishment or the beginning of a brand new obstacle is reliant exclusively on the willingness to discover as well as the private dedication which you commit.

  62. Even though you have traveled a whole lot prior to, going to new places is usually fascinating and will be frightening. Reviewing the handy assistance under just before environment away from in your next getaway could make your traveling more enjoyable, much less stress filled, and perhaps even less costly. To get the best offers on flight rates, browse through several journey internet sites at once before you purchase your seat tickets. Good quality alternatives are kayak.com, south west.com and priceline.com. On external web sites, it is possible to discover admission price ranges that happen to be under the price about the authentic retailer’s internet site. Nevertheless, always be certain to read through the fine print in order to avoid invisible fees. Bon Voyage! If you are intending to become touring overseas you may want to consider residing in a motel that provides a place to prepare your personal food. In contrast to in the usa dining out in Europe might be instead high priced, and in case you’re money minded, it could behoove you to definitely go food shopping and prepare your personal food. This may even help you to get a greater feel for the traditions of the country you go to. In which to stay health and well being, you should go watch your doctor soon after travelling in another country. Ask your medical professional to evaluate you for exotic illnesses to ensure that you have not contracted anything at all although abroad. Just in case you contracted one thing, you can find the assistance you need easily and not pollute the folks near you. If you are travelling with others examine and make sure they may have every thing they require. At times individuals you happen to be flying with can point out to you of things you may well be forgetting to create. They might also present you with some advice on which to give while they also are most likely contemplating what items to provide about the getaway. Unless you take care of your body your skin layer will by no means appearance its greatest. A balanced diet regime with plenty wholesome foods will help you to feel happy and check wonderful. You must try to eat a lot of fresh fruits, vegetables, whole grains and toned proteins. Take in very good so that you can feel great. Being sure that your journey will go off with out a hitch and that you possess a amazing time, no matter if your journey is made for business or journey is the point of this short article. When you implement everything you go through right here you need to have a good, relaxed, uneventful vacation the next time you depart village.

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  65. You probably have fantastic memories of the youth journey you took with household. As a child, journey was more of venture and you modified very easily. This could be real once more. Use the web to find areas to go to. Check with you good friends for ideas. Create a prepare with your family. Consider a few of the ideas in this post. Take into account mailing mementos property. Everyone loves mementos, but at times you are able to find yourself with a single a lot of on a trip. If all the things you may have gathered in your getaway won’t easily fit into your suitcase to the return journey, you can snail mail them property. Generally, you will help it become residence just before your trinkets do. Print recommendations and confirmation phone numbers beforehand when you find yourself vacationing. In case you have an intelligent telephone, it will save you these important components of details in a data file inside your cell phone for convenient gain access to later on. You will end up a lot more comfortable once you learn ahead of time where and how to find your important info when you need it. Should you don’t need to be around youngsters when you find yourself on holiday new alternatives are being for you! Cruise companies are significantly supplying «men and women-only» vacation cruises, that provide weary mother and father and childless partners the capability to vacation without having the little ones. These travels are becoming preferred for cruise lines and so are envisioned to be noticed more often in other sites also. In countries which you journey to, keep in mind the social take a look at how questions are answered. In a few spots, particularly India and Asian countries, it can be deemed quite impolite to tell somebody who you don’t know the answer to their question. Others may possibly basically solution «sure» to the issue questioned in English language. Take note of improbable body terminology. When you are vacationing with just about any prescribed medication, which include childbirth manage capsules, you have to keep them inside their authentic storage units with brands. It could also be valuable to acquire a note from the physician indicating that you have a healthcare need for the items. In this way, you are unable to be charged with substance smuggling. To conclude, there are numerous tips that could be implemented to improve your vacationing expertise. By studying and memorizing these guidelines, you possess figured out that there are things about vacationing that you just never ever even recognized. Just remember, getaways are about enjoyable, so to start with, chill out and revel in yourself!

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  204. Outdoor camping could be a great way to move out and enjoy the outside the house. It is also an event which you will give almost anything to overlook. When you properly plan for your trip, it can come out fantastic. Use the following tips to prepare for your upcoming camping out trip making it one particular you would like to recall. An excellent product to place within your camping outdoors backpack when going within the rear land is a Ziploc case filled up with dryer lint. There is no far better fireplace commencing materials than clothes dryer lint. It will maintain a ignite and obtain your fire going efficiently and quickly. Clothes dryer lint occupies almost no room within your load which is very very light. If you are going with young children, think about staying at a campground that may be especially selected for family members. Outdoorsmen in these places know what to expect and definately will not have access to an issue if you have a cranky toddler or perhaps your youngsters would like to play, scream and play. You will probably be relaxed because of this and also a far better time. In case you are going with children, think about staying at a camping site that may be especially selected for people. Travelers during these regions know what to expect and will not have an issue if you have a cranky child or perhaps your kids want to run around, scream and perform. You will likely be a little more peaceful for that reason where you can greater time. You have to maintain your hygiene although camping. Excellent personal hygiene is difficult when you find yourself camping sometimes, but you can preserve your self nice and clean. A container of palm sanitizer is fantastic to obtain to help you clear hands and wrists just before eating. You may also use rubbing liquor on regions of the body which are not hypersensitive. A light naturally degradable cleansing soap along with a sponge could be used to get small-bathing when normal water assets are reduced. Any outdoor camping practical experience is boosted if you make the suitable plans in advance. Create the clever decision to use the recommendations using this article, when you are certain to like a far more comforting and fun filled getaway.

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