Cómo hacer squatting de lastre

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Si desea tener piernas y glúteos de «acero», las sentadillas con lastre son una de las mejores opciones de ejercicio. En este artículo le explicamos cómo se realizan y qué músculos están implicados, así como los elementos necesarios para realizarlos.

¿Qué son los ocupantes ilegales de lastre?

Esta variante de ponerse en cuclillas con una correa de lastre no es muy conocida en las academias. En CrossFit, sin embargo, es uno de los ejercicios «estrella». No creas que es algo nuevo: aparecieron por primera vez en los manuales de entrenamiento soviéticos a mediados del siglo pasado.

Contrariamente a lo que se cree, la postura en cuclillas con lastre no genera dolor o problemas en la espalda y la columna vertebral, sino todo lo contrario, porque fortalece la región lumbar.

Estas sentadillas sirven para llevar la hipertrofia muscular a un nivel superior, pero también para perder peso en las piernas e incluso para tener más resistencia cardiorrespiratoria. Todo depende de nuestro objetivo.

¿Cómo se realiza la postura en cuclillas de lastre?

Los elementos necesarios para realizar este ejercicio en el gimnasio son: un cinturón de lastre, los pesos que podemos soportar y dos asientos o dos palcos. Las sentadillas de lastre no son sólo para aquellos que han estado entrenando durante años, sino que también se pueden realizar con menos carga desde los primeros días de entrenamiento.

Siempre que sea posible debemos ser guiados por un profesor o entrenador y no exigir mucho más de lo que el cuerpo puede soportar. Así que cualquier ejercicio es apropiado.

En primer lugar debe colocar los asientos o palcos uno al lado del otro y separados entre sí por medio metro (o el ancho de los hombros, como dicen).

Súbete a uno de ellos y pon un pie en el borde. El otro pie va en la otra caja. Las puntas de los pies deben mantenerse «hacia afuera». Tendrás las piernas abiertas y es esencial que te sientas cómodo.

El siguiente paso es poner el cinturón de lastre alrededor de la cintura y con la cantidad de pesos que pueda soportar. Empieza con una carga baja y a medida que te pongas práctico, puedes aumentarla.

Dobla ligeramente las rodillas, los discos siempre deben estar suspendidos en el aire entre las cajas. La espalda debe permanecer recta en todo momento. Baje el tronco lentamente mientras flexiona las piernas y regrese los muslos ligeramente.

Doble las rodillas lo más que pueda, sostenga p o unos segundos y levante el cuerpo muy lentamente, pero sin estirar completamente las piernas . Esto es una repetición. Realice la cantidad que considere apropiada (por ejemplo, 10 repeticiones y 3 series).

Entrenamiento de la correa de lastre

Además de realizar la postura en cuclillas con lastre, existen otros ejercicios que pueden servir para trabajar las extremidades inferiores (piernas, glúteos, muslos) con este elemento. Este entrenamiento es realmente completo… y muy efectivo!

1. Lastrar y saltar en cuclillas

Es similar a la anterior, pero en este caso, al levantar el cuerpo, se da un pequeño salto. Bastará con sacar un poco los pies de las cajas.

2. Pase aéreo y pase

Para empezar, el ejercicio básico y luego añadiremos algunas dificultades. Para el paso común, usted debe levantarse y dar un paso adelante, mientras flexiona las rodillas y mantiene la espalda recta.

En el pase aéreo, dos aspectos cambian: el paso se hace hacia atrás y los cambios entre cada pierna se producen con un salto. Una opción de ejercicio más aeróbico. ¿Dónde se coloca el lastre? Se coloca detrás o delante del cuerpo, siempre sujeto a la cintura. La idea es aplicar presión y mejorar la postura.

3. Elevación de cadera

En este caso, el cinturón y los pesos se colocan en abdomen . Doble las rodillas y coloque los pies en el suelo. Levantar la pelvis lo más alto posible para que el cuerpo forme una especie de triángulo. Las cargas harán que el ejercicio sea más complicado y requerirá más esfuerzo.

¿Cómo ponerse en cuclillas correctamente? ¿Sabe cómo ponerse en cuclillas correctamente? En inglés llamado squats, es un ejercicio que funciona principalmente en los muslos, las nalgas, las caderas y el abdomen. Leer más «

Mira también:   Entrenamiento intenso usando sólo el peso corporal

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