Ejercicios de entrenamiento de pantorrillas

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Se dice que son los músculos más «genéticamente dependientes» y que es imposible hacerlos crecer, sin embargo, hay ejercicios específicos para ellos. En este artículo, le daremos consejos y ejercicios sobre cómo entrenar a los terneros.

Los terneros: la «problemática» del cuerpo

Parece que son los músculos más rebeldes a cambiar, ya que hay varios factores que influyen en su forma y tamaño: el tendón de Aquiles corto o ancho, el porcentaje de fibras de contracción rápida, la predisposición genética, la acumulación de grasas….

Si bien es cierto que ejercitamos a los terneros todos los días cuando caminamos o subimos una escalera, también es muy importante darles el lugar que merecen durante el entrenamiento.

Es esencial, a su vez, saber cómo se componen los músculos en esta área. Las pantorrillas están dentro del grupo sural del tríceps, junto a los músculos plantares y solear

Todos comparten el tendón de Aquiles. La parte más visible es el músculo gastrocnemio, que comienza detrás de la rodilla y continúa hasta el tendón. Su función es levantar el talón y ayudar a flexionar la pierna, lo que ocurre en el salto, por ejemplo.

¿Cómo entrenar a los terneros?

Ahora que usted sabe un poco acerca de las pantorrillas, es tiempo de agregar ciertos ejercicios a su entrenamiento para reforzarlos. Es esencial que los movimientos sean completos y lentos para lograr mejores objetivos . No olvides que la técnica lo es todo.

Mira también:   Aprenda cómo hacer un entrenamiento de fuerza con botellas de agua

Si te preguntas cómo entrenar a los terneros, es porque estás interesado en tener esta parte de tu cuerpo más desarrollada o definida, por lo que te recomendamos que incluyas al menos dos de los siguientes ejercicios en tu entrenamiento:

1. Levantamiento de talón sentado

En el gimnasio hay una máquina específica para este ejercicio. Concéntrese en el curso completo del músculo y no abuse de las cargas (al menos al principio). Si no dispone de este dispositivo, puede hacerlo «a la antigua», es decir, sentándose y colocando discos o mancuernas sobre sus rodillas.

Levantarás los talones y sólo dejarás tu puntera descansando en el suelo. Mantenga las rodillas en alto durante unos segundos y regrese a la posición inicial. Realice 10 repeticiones.

2. Levantamiento del talón de pie

También podemos encontrar una máquina para este ejercicio, que incluso nos permite añadir peso. Básicamente, se coloca una barra sobre los hombros y la punta de los pies se apoya sobre una plataforma. El objetivo es levantar y bajar los talones muy lentamente. Completa 15 repeticiones.

Si usted no quiere usar esta máquina, si está ocupada o si es sólo su primer entrenamiento de terneros, puede hacerlo de una manera tradicional.

Párese con las piernas juntas frente a algo en lo que apoyarse (puede ser la pared, una silla, una mesa o cualquier cosa que pueda imaginar) y realice el mismo movimiento : levante y baje los talones muy lentamente. Para aumentar de peso, puedes usar las famosas tobilleras de velcro.

3. Elevador de pie de un solo lado

Preste mucha atención a la contracción y el alargamiento de la pantorrilla. El ejercicio es similar al anterior, pero en lugar de levantar y bajar ambos talones al mismo tiempo, lo hará uno por uno. Intente repetir los movimientos durante un minuto antes de cambiar de lado. Lo mejor de todo es que puedes usar tu peso corporal para hacerlo.

4. Presione con las piernas estiradas

¿Conoce esta máquina que le permite trabajar las piernas completamente? En caso afirmativo, debe utilizarlo si su pregunta es cómo entrenar a los terneros. Mantenga las piernas rectas y los talones «en el aire», es decir, fuera de la plataforma. Apoye sólo la punta de los pies.

Por lo tanto, simplemente debe levantar y bajar los talones muy lentamente y aprovechar la fuerza de la prensa. Para empezar, puede realizar 10 repeticiones.

5. Sentadillas paralelas

Por último, otro ejercicio que puede servir no sólo para entrenar a los terneros, sino también a los glúteos. Párese con las piernas separadas a lo ancho de la cadera. Doble las rodillas y baje lentamente el cuerpo. La idea es que los muslos se mantengan al nivel de las rodillas.

Mantenga la posición durante unos segundos y vuelva al principio. Si te animas, puedes hacerlo de puntillas.

Ejercicios para ejercitar tus tríceps y completar tu entrenamiento ¿Realiza ejercicios para ejercitar los tríceps en su entrenamiento? Vea los ejercicios para trabajar en este grupo muscular a continuación. Leer más «

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