Cómo ponerse en cuclillas correctamente

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Las sentadillas son un ejercicio presente en casi todos los estilos de entrenamiento. Aprende a hacer cuclillas correctamente y maximiza tus resultados!

Tanto en las rutinas de fuerza e hipertrofia como en el entrenamiento funcional o crossfit, este es un ejercicio casi inevitable. A continuación, detallamos cómo hacer sentadillas para las personas que están empezando a hacer actividad física.

Las ventajas de estar en cuclillas

Una de las ventajas de las sentadillas es que se pueden realizar en interiores.

Son considerados uno de los ejercicios más efectivos para el cuerpo humano. Sus principales beneficios son los siguientes:

  • Trabajan muchos grupos de músculos: cuando se pone en cuclillas se ejercita una gran cantidad de músculos. Estos incluyen el erector de la columna vertebral, el glúteo mayor, los músculos isquiotibiales y los cuádriceps.
  • Además, aumentan la resistencia: la postura en cuclillas es un ejercicio muy funcional. A medida que trabajamos los músculos que también utilizamos para correr y movernos, nos ayudan a mejorar la resistencia para realizar muchas actividades.
  • Provoca el crecimiento de la masa muscular: como todo trabajo de hipertrofia, permitirá romper y expandir las fibras musculares si se realizan con un peso cada vez mayor.
  • Tonifica los músculos: no siempre es obligatorio trabajar con peso. Usted puede levantar unas cuantas libras o ponerse en cuclillas sin levantar ningún peso para tonificar los músculos de sus piernas.
  • Mejora la estabilidad y la postura: las sentadillas también trabajan en las regiones centrales, como los músculos abdominales y la columna vertebral. Por lo tanto, esto tendrá un impacto positivo en la estabilidad general y la fortificación del cuerpo.
  • Previene lesiones y enfermedades óseas: Como la mayoría de las actividades físicas, las sentadillas tienen la ventaja de fortalecer los músculos y los huesos. Esto previene futuras complicaciones de salud.
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Cómo ponerse en cuclillas de la manera correcta

Para las personas que empiezan a entrenar ahora: no desesperen. La postura en cuclillas no es un ejercicio que todo el mundo sepa hacer a la perfección.

Sin embargo, es fácil de aprender. En este artículo, le diremos paso a paso cómo hacer sentadillas simples.

1 – Posición de inicio

Para aprender a ponerse en cuclillas, el primer paso es saber cuál es la posición inicial. Separe las piernas, separando los pies hasta que estén tan anchos como los hombros.

Estire los brazos hacia adelante con las palmas hacia abajo. Finalmente, doble las rodillas un poco y agáchese con cuidado, empujando los glúteos hacia atrás.

Lo esencial es doblar la espalda cuando se trata de ponerse en cuclillas.

Acuclillarse es un ejercicio que podemos practicar al aire libre.

2 – Movimiento de descenso

En segundo lugar, además de la postura mencionada anteriormente, debe comenzar la fase de descenso.

Por cierto, recuerda que debes descender hasta que los músculos estén paralelos al suelo.

Algunos capacitadores e instructores aconsejan que se baje tanto como sea posible.

Sin embargo, muchos expertos afirman que arrojar las rodillas puede ser perjudicial.

3 – Movimiento de ascenso

El retorno a la posición inicial consiste en hacer exactamente lo contrario.  Contrae los glúteos, llevando las piernas a la posición de extensión.

Mientras tanto, las nalgas deben ser llevadas hacia adelante. 

4. Número de repeticiones

A priori, hacer 3 o 4 series de diez sentadillas es la opción más equilibrada.

A medida que su cuerpo se pone en forma, podemos aumentar ambas cantidades.

Lo que debe evitar al ponerse en cuclillas

En primer lugar, muchos expertos no aconsejan el uso de pesos excesivos para las personas que no siguen las pautas profesionales.  Es decir, si usted no es un atleta o culturista profesional, por ejemplo, no es aconsejable llevar demasiado peso.

Mira también:   6 sentadillas para hacer en casa - o donde quiera que estés!

Esto puede causar una mala postura o una lesión ya que demandará mucho de nuestro cuerpo. De esta manera, con 5, 10 o 15 kilos a cada lado de la barra ya estarás haciendo un trabajo perfecto. Los principiantes deben empezar sin peso.

Además, tampoco se recomienda ponerse en cuclillas demasiado cuando se baja. Si dobla demasiado las rodillas, el menisco y los ligamentos pueden estar lesionados.

Si se pone en cuclillas en el gimnasio, puede añadir peso a su entrenamiento. 

Otros detalles que debemos tener en cuenta son:

  • Alineación de rodilla: deben permanecer en línea recta hasta los tobillos y los dedos de los pies. Además, nunca debe señalarlos hacia adentro o hacia afuera.
  • Posición de cuadrado lumbar: nunca debe curvarse. Por lo tanto, para evitar esto, nunca debemos levantar los glúteos hacia atrás y el pecho hacia delante. Por supuesto, ninguno de estos ejercicios debe tener sobrepeso.
  • Levanta la cabeza: esto causa una mala postura en la columna vertebral, lo que puede causar lesiones graves. De esta manera, deberíamos mirar hacia adelante todo el tiempo.

En resumen, aprender a ponerse en cuclillas puede llevar un tiempo. Esto es normal, porque nuestro cerebro asimila un nuevo movimiento según la práctica. Durante este proceso, es esencial contar con la ayuda de alguien que nos guíe.

Otra idea es tener un espejo para que puedas observar claramente tus movimientos. Después de unas semanas, seguro que podrá ponerse en cuclillas sin ningún problema.

Incluya ejercicios isométricos en su entrenamiento con estas sentadillas isométricas. La isometría es una técnica de ejercicio basada en la tensión constante de los músculos. Hoy hablaremos de las opciones de las sentadillas isométricas. Leer más «

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