Cómo sentarse en cuclillas, apoyarse en el suelo y levantarse boca arriba correctamente

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Ocupación ilegal, estudio de la tierra y posición supina: los tres ejercicios básicos en los que a menudo basamos nuestro entrenamiento.  Involucran un número significativo de grupos musculares y, por lo tanto, se realizan con grandes cargas. Pero, ¿sabe cómo ponerse en cuclillas, levantar el suelo y estar acostado correctamente?

Principalmente por sus características, son excelentes ejercicios tanto para ganar fuerza como para aumentar la masa muscular.

Debemos dar la importancia que estos ejercicios merecen en nuestro entrenamiento de musculación, fitness o entrenamiento con pesas , ya que, como dijimos, nos exigen mucha fuerza y pueden dar grandes resultados.

En este artículo, daremos una serie de consejos sobre cómo hacer sentadillas y realizar estos otros ejercicios correctamente , respetando la técnica para lograr los mejores resultados.

Cómo ponerse en cuclillas correctamente

Obviamente, lo primero que necesitamos para realizar este ejercicio correctamente es: una barra hexagonal o una barra recta y discos de peso.

El ejercicio comienza de pie, con la espalda recta y las piernas en una abertura similar a la anchura de los hombros, con la barra apoyada en los hombros.

El movimiento consiste en realizar una flexión de rodilla hasta que nuestros glúteos estén a la misma altura que nuestras rodillas.

En ningún momento la flexión de la rodilla debe superar los 90º , ya que corremos el riesgo de causar problemas debido a la hiperflexión debido al excesivo trabajo articular. Sin embargo, no debemos hacer una flexión corta , ya que sólo haremos’half squat’.

Si llegamos a 90º, estamos hablando de una postura en cuclillas completa ; pero deberíamos poder mantener la espalda recta todo el tiempo .Un pequeño truco para conseguirlo es seguir mirando hacia delante.

En cuanto a la posición de los pies, lo más recomendable es mantener una anchura similar a la de los hombros , manteniendo los pies mirando hacia adelante.

Si aumentamos esta distancia indicada, el trabajo estará más localizado en nuestros cuádriceps ; por otro lado, si nuestros pies no miran hacia adelante, es decir, están orientados diagonalmente hacia afuera, la participación de los cuádriceps es muy reducida.

Entonces, ¿qué es lo más importante? Encontrar una posición del pie con la que nos sintamos lo más cómodos posible, que nos permita mantener una postura correcta de la espalda – especialmente si el peso de la barra es alto, para evitar lesiones.

Técnica del estudio de la tierra

El estudio del terreno es sin duda el ejercicio más técnico de todos los que podemos hacer en una sala de musculación ; además, el potencial de esta actividad es muy alto si nos referimos al volumen de peso que podremos mover.

La otra cara de la moneda, sin embargo, es que también es uno de los ejercicios con los que corremos mayor riesgo de lesión si no prestamos especial atención a la técnica.

Al realizar este ejercicio, se puede decir que hay dos puntos clave que debemos tener en cuenta para saber si lo estamos realizando correctamente.

El lomo debe permanecer completamente recto, evitando doblarse durante toda la repetición.

Para ello, lo primero que debemos hacer antes de empezar el ejercicio, es bloquear las escalas que producen su retracción – de la misma manera que lo haríamos cuando realizamos un supino y contraer todo el núcleo para alcanzar una tensión total de la cintura para arriba.

En segundo lugar, el aspecto más importante es para mantener la verticalidad durante la medición.

¿Cómo lo hacemos? Debemos mantener la barra en nuestro cuerpo durante todo el ejercicio.

Inicialmente, la barra se apoyará en nuestras espinillas y debería apoyarse en nuestras piernas mientras trepamos, hasta que estemos casi completamente parados.

Estos pequeños detalles sirven como la base para pulir la técnica de cualquier tipo de levantamiento de terreno , sin embargo, cada modo tiene sus peculiaridades y por lo tanto requiere más atención en un punto u otro.

Técnica para el decúbito supino

Sin duda, es el ejercicio más realizado en las academias de todo el mundo , como se puede ver todos los lunes cuando el asiento del pecho no se deja ocupado en toda la tarde.

Es el ejercicio básico en cualquier entrenamiento pectoral – evidentemente el músculo que más les gusta entrenar.

Además, si la posición es correcta, es un movimiento en el que podemos llevar mucho peso sin el riesgo de sufrir lesiones incómodas en los hombros.

¿Cuál es nuestra meta para mejorar el supino? Busque la máxima estabilidad a lo largo del ejercicio, observando una serie de puntos de apoyo.

Primero, los dos pies deben estar completamente apoyados en el suelo ; si nos quedamos de puntillas o los ponemos en el banco, perderemos estabilidad.

Del mismo modo, las nalgas deben estar completamente apoyadas en el asiento Es posible que haya una inclinación de la espalda al levantar y, si la abertura de las piernas es insuficiente, las nalgas se desprenden del asiento cuando se intenta tensar todo el cuerpo.

Por eso es muy importante regular la apertura de las piernas para que, al tensarlas, las nalgas no se desprendan del asiento.

El más importante está relacionado con las escápulas ;aquí es donde se genera la mayor parte de la tensión, especialmente al iniciar el movimiento, ya que son los hombros los que representan el mayor riesgo de lesión en este ejercicio. La solución para evitar estas lesiones incómodas es simple: la retracción de la escápula.

Ahora usted sabe cómo ponerse en cuclillas, acostarse y levantar la tierra correctamente. ¡Vamos a entrenar!

Mira también:   Ejercicios de piernas para mujeres: fortalecimiento y definición

385 comentarios en “Cómo sentarse en cuclillas, apoyarse en el suelo y levantarse boca arriba correctamente”

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