Consejos para maximizar los resultados de sus ejercicios de espalda


Para poder hacer ejercicios de espalda, es muy importante conocer los músculos que tenemos en ella. Estos músculos son: trapecio, latíssimo de la espalda, redondo mayor, deltoides, romboides, fascia infraespinal y triángulo lumbar.

Ejercicios para la espalda

  • Curvatura suprimida : Se trata de acostarse boca arriba con las piernas flexionadas y los pies apoyados en el suelo, esto para dar un buen soporte a la columna , , poner los brazos flexionados a los lados del cuerpo y los codos flexionados a 90°, el movimiento consiste en presionar los codos hacia abajo para que la espalda y los hombros se eleven desde el suelo.
  • Cuerda de escalada : este ejercicio requiere mucha fuerza en los antebrazos, pero si te ayudas con las piernas la espalda tiene una gran activación, ya que el movimiento realizado puede compararse a una serie de flexiones con una sola mano o asistidas.
  • Puesta a tierra de una pierna : al realizar el movimiento con la espalda recta, una flexión mínima de rodilla y una pierna hacia atrás, ejercemos una gran carga sobre la región lumbar, que será la única responsable de llevar el cuerpo a la posición erguida.
  • Lagartijas del puente : movemos la cabeza más cerca del suelo y volvemos a la posición del puente. Este ejercicio es muy completo para la espalda, ya que además de la posición baja, al flexionar también activamos la parte superior de la espalda y los hombros.
  • Tablero sobre codos : nos fijamos en posición para poder mantener el respaldo arriba, es necesaria la activación constante de los erectores de la columna, por lo que es muy bueno mejorar la fuerza en la parte baja de la espalda.
Mira también:   Variaciones del ejercicio de levantamiento de cadera

  • Heladoras : en la posición superior de una flexión y sin flexionar las caderas ni las rodillas, extender los codos llevando la cabeza hacia atrás y llevando los pies hacia delante, estarás en la posición de Palanca Frontal durante unos segundos hasta que vuelvas a flexionar los codos y permanezcas en la posición de flexión.

Después de ver esta lista de ejercicios de espalda, como dijimos antes, veremos algunos consejos para maximizar la forma de realizar ejercicios de espalda.

Consejos para realizar ejercicios de espalda

  • Las fibras que componen el dorsal son lentas y rápidas , por lo que suelen responder muy bien a las repeticiones medias . Sin embargo, los trapecios que constituyen una parte muy importante de la espalda, al ser un músculo postural, están formados principalmente por fibras lentas, por lo que responden mejor a las repeticiones más altas.
  • Ponte en la postura correcta : cuando remas, empujas o tiras del peso, tu pecho debe estar fuera, tus hombros un poco hacia abajo y hacia atrás, tu cabeza arriba y tu estómago apretado . De esta manera, su postura será la correcta para llevar el peso sin dañar los hombros u otros músculos.

  • No obtenga demasiado peso : elija un peso que le permita hacer el rango de repeticiones que usted propone, pero que también le permita hacer una o dos o más . Hacer repeticiones adicionales y todo lo que puedas es muy recomendable.
  • Conecte su mente al ejercicio que está haciendo : sin una conexión adecuada músculo-mente, no tendrá el mismo éxito en la activación de los músculos de su espalda.  Aprender a activar los músculos de la parte superior y media de la espalda es fundamental para maximizar la estimulación y el crecimiento de su área posterior. Concéntrate en los músculos que estás ejercitando en todo momento y podrás crear esta relación que te ayudará a lograr tu objetivo.
Mira también:   ¿Puede todo el mundo practicar calistenia?

Conociendo toda esta información sobre los músculos de la espalda, los ejercicios que puedes hacer y los consejos sobre cómo hacerlos de una manera excelente, ¡anímate y ejercita tu espalda!

5 ejercicios con cinta elástica para la espalda Al tratarse de ejercicios con poca exigencia y sin impacto, los ejercicios con cinta elástica para la espalda son ideales para la rehabilitación muscular. Leer más «

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