Consejos para la práctica de la calistenia al aire libre

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Practicar calistenia al aire libre es una buena manera de desarrollar los músculos sin necesidad de ir al gimnasio. De hecho, el entrenamiento de calistenia incluye ejercicios de peso corporal muy divertidos usando poco o ningún equipo, lo que le permite mantenerse en forma y saludable.

Si se realiza de forma continua y rigurosa, la calistenia puede mejorar la capacidad aeróbica, la resistencia, la coordinación y el desarrollo de la fuerza. Los ejercicios se pueden hacer al aire libre y se realizan a diferentes niveles de intensidad y ritmo.

Ten en cuenta que a continuación te contaremos algunos trucos para practicar la calistenia al aire libre.

Consejos para practicar calistenia al aire libre

1. Haga los ejercicios correctamente

En primer lugar, uno de los consejos para obtener los mejores resultados gracias a la calistenia exterior es realizar los ejercicios correctamente.

Esto influirá en el desarrollo muscular y obtendrá el mayor número de beneficios. La calidad es más importante que la cantidad. Por lo tanto, es esencial que usted controle sus movimientos.

2. Elija un buen programa de entrenamiento

Un entrenamiento de calistenia para principiantes consiste en aprender nuevas habilidades a través de la repetición y la progresión. Esto significa que debe comenzar con las habilidades básicas y progresar a un ritmo natural.

Mira también:   Ejercicios de bíceps con mancuernas

Aunque puede llevar algún tiempo dominar algunas habilidades, le recomendamos que no empiece con programas muy avanzados.

«Puede que haya gente con más talento que tú, pero no hay excusa para no trabajar duro»

– Derek Jeter-

3. Los resultados no son inmediatos

Una de las cosas que debe tener en cuenta para mantener su motivación intacta es saber que obtener resultados llevará tiempo.

Si quieres mejorar, lo principal es aumentar las repeticiones y la intensidad poco a poco para mantener tu progresión. Incluso puede incluir variaciones que requieran de su cuerpo en mayor medida.

4. No comparar con otros

En la calistenia es muy importante que no te compares con los demás. Esto significa que sólo usted es la referencia que confirma los avances. De hecho, el progreso debe ser utilizado como inspiración y motivación en lugar de comparación.

Así que no caigas en la trampa de compararte con otras personas, porque esto puede ser muy aburrido y desmotivante. Recuerde que está tratando de obtener la mejor versión de sí mismo y, siempre y cuando esté mejorando, es una buena señal.

5. Una buena calefacción es primordial

Para terminar, no olvide que para practicar la calistenia al aire libre es esencial que haga ejercicios de calentamiento y estiramiento antes y después de sus entrenamientos.

Un buen calentamiento es la única manera de evitar lesiones y tensiones musculares. Si eso no fuera suficiente, el estiramiento también le ayudará a ser más flexible y a mejorar la recuperación muscular.

¿Cuáles son los ejercicios básicos de la calistenia?

Sin importar el nivel de habilidad que tengas, debes dominar lo básico para progresar. A continuación, le mostramos 4 ejercicios simples que puede incluir en muchos entrenamientos de calistenia:

Flexiones de brazos en la barra

Las lagartijas en la barra incluyen muchas variaciones y son un ejercicio realmente completo. Sólo trata de no robar en el ejercicio moviendo la cabeza en la barra o pateando las piernas para pedir ayuda.

Además, el efecto será mucho mayor si se elimina el aumento. Si tienes problemas para hacer flexiones, puedes girar las palmas hacia ti mismo y activar los bíceps para ayudar a los músculos de la espalda.

Pistola en cuclillas

Las sentadillas con armas son una excelente forma de medir el equilibrio y la fuerza del cuerpo, aunque al principio pueden ser un poco complicadas de realizar. Es una postura en cuclillas en la que el cuerpo se apoya en una sola pierna y la otra pierna se estira delante de ella.

En comparación con la postura en cuclillas estándar, la postura en cuclillas con pistola es más exigente para el sistema nervioso y los músculos de la parte inferior del cuerpo. Además, requieren una movilidad extrema de la cadera, rodilla y tobillo.

Flexión de tríceps

Las flexiones de tríceps son una excelente manera de fortalecer los brazos. Para hacerlos, elija una superficie firme, como un banco o una caja, y coloque sus manos en el borde al lado de sus caderas.

Extienda las piernas y deslice las caderas fuera del asiento para que las manos puedan soportar el peso del cuerpo. Doble los codos para bajar el cuerpo.

Flexiones de pecho

Finalmente, las flexiones son un ejercicio básico de cualquier programa de calistenia, además de un gran ejercicio compuesto para desarrollar fuerza y resistencia.

Sólo debe mantener la espalda recta durante todo el movimiento. Las manos permanecen separadas a la altura de los hombros, mientras que los puños deben estar alineados con los codos.

Por último, no olvide que estos consejos para la práctica de la calistenia al aire libre están pensados para aquellos que quieran iniciarse en la práctica de este deporte. ¡Estamos seguros de que le ayudarán a mantener su motivación intacta!

La aplicación para aprender calistenia: Estamos elaborando Calistenia es una modalidad de fitness que te permite entrenar con tu peso corporal, y hay una aplicación para aprender calistenia que puedes usar hoy mismo. Leer más «

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