Ejercicios básicos para corredores

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El entrenamiento de los corredores no consiste sólo en trabajar las piernas. También es muy importante que fortalezcan otros músculos complementarios. Así que hoy hablaremos de la importancia del núcleo para los corredores y de los ejercicios con los que se puede trabajar.

El núcleo va desde la parte inferior del ombligo hasta los glúteos, haciendo referencia a los siguientes músculos: abdominales (rectos y oblicuos), lumbares, espinales profundos, suelo pélvico, diafragma, flexores y extensores de los músculos de la cadera y glúteos.

Importancia del núcleo para los corredores

Ahora, ¿por qué este conjunto de músculos se vuelve tan importante para los individuos que practican correr o caminar? Estas son algunas de las principales razones:

  • Proporciona estabilidad al moverse.
  • Permite el desarrollo del equilibrio y la coordinación.
  • Mejora la postura del cuerpo
  • Te ayuda a respirar mejor.
  • Es importante evitar lesiones.
  • Aumenta el rendimiento, porque aumenta la fuerza y la resistencia.

5 ejercicios básicos para corredores

1. Postura del perro boca abajo

Este es un ejercicio de yoga ideal para estirar y activar la espalda, cadera y glúteos. Además, siendo uno de los más básicos, no implica grandes dificultades para hacerlo.

¿Cómo se hace eso? Primero debe ponerse de rodillas, con las manos apoyadas en los hombros y las caderas estiradas. Luego debe levantar las rodillas cuando estire las piernas.

Mientras las plantas de los pies y las palmas de las manos actúan como puntos de apoyo, debe levantar las caderas lo más alto posible. Además, mire su ombligo para insertar gradualmente la cabeza entre los hombros.

Al final de estos movimientos, su cuerpo debe formar una V invertida, con su cadera como punto más alto. Recuerde no doblar la espalda cuando haga este ejercicio.

2. Tabla

Es uno de los clásicos ejercicios abdominales. La tabla da fuerza y estabilidad al cuerpo al fortalecer los músculos abdominales.

Ponerlo en práctica es muy sencillo: debes pararte boca abajo, pero sólo con los antebrazos y los dedos de los pies como puntos de apoyo. En esta posición, siempre manteniendo la alineación de las piernas, caderas, torso y cuello, manténgase durante 20 o 30 segundos.

A medida que avanza, la duración y el número de series aumentan. También puede practicar algunas variables, como hacerlo con el peso en la espalda, con la palma de la mano, con los pies abiertos o con el soporte en un escalón, entre muchas otras.

3. Equilibrio con los miembros suplentes

Trabajando con flexibilidad y equilibrio, este trabajo es una excelente alternativa. Se hace de la siguiente manera: primero, arrodíllese en el suelo, con las palmas de las manos a la altura de los hombros y la espalda recta.

Desde allí, debe extender y levantar los miembros opuestos; es decir, si extiende la mano derecha, haga lo mismo con la pierna izquierda y viceversa. En el momento de la extensión máxima, mantenga la posición durante unos segundos.

4. Fregadero con rotación

Esta siguiente opción de nuestros ejercicios para el núcleo de los corredores es muy efectiva, ya que también te permite trabajar las piernas. Para empezar, hay que adoptar la posición de un impulso: pies en el ancho de la cadera, espalda recta y brazos a los lados del cuerpo.

Así que, da un paso adelante y haz un movimiento. Esto se logra doblando ambas rodillas a 90°; la rodilla que no se movió debe tocar el suelo, mientras que la rodilla delantera no debe exceder la punta del pie.

Una vez alcanzado este punto, gire el tronco hacia un lado y permanezca allí durante 3 ó 4 segundos. Vuelva a la posición central y realice el ejercicio al otro lado.

5. Mountaineer

Este es uno de los principales ejercicios para los corredores más exigentes. Se caracteriza por trabajar en el aspecto aeróbico, además de fortalecer la zona media.

Para hacer esto, debe colocarse con las palmas de las manos en el suelo y las piernas extendidas. La cadera, en este caso, permanece elevada.

Luego, las rodillas deben ser llevadas al pecho alterna y continuamente. Realice 20 repeticiones o hágalas durante un cierto período de tiempo. Verás lo efectivo que es!

Con estas tareas básicas para los corredores, el rendimiento en el entrenamiento y la competición se verá beneficiado. Como ya sabe, el cuerpo es un todo: cada uno de sus componentes contribuye al mejor rendimiento posible.

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