Ejercicios para el núcleo, un grupo de músculos de suma importancia

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El término «núcleo» es bastante común en cualquier portal relacionado con el mundo de la salud y el fitness. Sin embargo, suele ser uno de los músculos más olvidados y menos trabajados del gimnasio, y por ello es interesante conocer una serie de ejercicios que sirven precisamente para desarrollarlo. Hagamos algunos ejercicios para que el núcleo los siga.

¿Cuál es el núcleo?

Los músculos de la pared abdominal que forman parte del núcleo se encuentran entre los más importantes de nuestro cuerpo por el tamaño de su superficie y las diferentes funciones que desempeñan en el tronco.

Normalmente, pensamos que los músculos abdominales son sólo los que se relacionan con los famosos «comics» , la parte central del abdomen y el músculo que marca nuestra cintura con esa forma de una barra de chocolate – pero desafortunadamente no debemos comer demasiado chocolate si queremos verlo en nuestro vientre.

Aunque es hermoso y estéticamente admirado, desde el punto de vista del rendimiento deportivo y de la mecánica de nuestros movimientos, la parte estéticamente valorada del abdomen no nos es muy útil.

Los músculos más importantes del abdomen están en realidad debajo de esta parte tan valorada, y es esta cubierta inferior a la que nos referimos cuando hablamos del núcleo . Los músculos centrales aportan estabilidad a nuestra columna vertebral y mejoran la mecánica de transmisión de fuerza.

Mira también:   ¿Cómo ponerse en cuclillas correctamente?

Si miramos desde un punto de vista anatómico, hay todo un conjunto de músculos que están dispuestos de tal manera que involucran todo el tronco , con disposiciones distintas y funcionalidad específica.

¿Por qué deberíamos trabajar en el núcleo?

Tener un núcleo fuerte es la base para tener un buen control sobre nuestra postura. Esto hace aconsejable tener un núcleo fuerte y bien entrenado no sólo para cualquier disciplina deportiva que podamos practicar, sino también para nuestra vida diaria.

Por eso queremos proponer a continuación una serie de ejercicios con los que se puede desarrollar la fuerza del núcleo y también trabajar las nalgas, el cuadrado lumbar y el abdomen, entre otros músculos.

Lo ideal es realizar tres series de cada ejercicio , con las repeticiones indicadas para cada una, sin mayor descanso entre los ejercicios, dejando el resto sólo al final de la serie.

Intentaremos hacer estos ejercicios básicos de una manera suave y controlada, con la máxima conciencia y concentración corporal, mente y conexión muscular. Como tiempo de descanso entre las series tendremos 1 minuto.

Ejercicios para el núcleo

Placa frontal

Con el vientre mirando hacia el suelo, con los codos apoyados a 90 grados y los pies abiertos en la dirección de las caderas, levantaremos la cadera para que la columna quede recta y paralela al suelo. Mantendremos la posición durante 40 segundos. Es importante concentrarse en mantener el abdomen contraído, que es lo que realmente hace la diferencia en este ejercicio. Debemos evitar colocar los glúteos demasiado altos, así como evitar que se hundan para formar un arco con las vértebras lumbares.

Mira también:   Entrenamiento con ejercicios abdominales para alcanzar un abdomen definido

Tablero lateral

Es un ejercicio similar al anterior, también con una posición isométrica. Pero en vez de pararnos sobre tu estómago, nos paramos a un lado. Con el codo apoyado a 90 grados y el tronco bien alineado, mantenemos el abdomen contraído evitando que las caderas bajen la columna dejando una alineación recta durante 25 segundos a cada lado.

Panel lateral con círculos

Este es un ejercicio muy similar al anterior pero con la aplicación de una variación que lo hace un poco más difícil y que también empieza a requerir los músculos de nuestros glúteos.

En la misma posición, una pierna se levanta para dibujar pequeños círculos con la punta del pie , como si fuera un lápiz. Es esencial que el pie esté bien estirado y que el abdomen se contraiga hacia adentro. Hicimos 10 círculos para cada lado.

Puente glúteo o elevación de cadera

Este es un ejercicio fundamental para trabajar en toda la cadera posterior. Acostados sobre nuestros estómagos y colocando nuestras manos extendidas y fuertes contra el suelo en el barro de nuestro cuerpo, levantamos las nalgas del suelo presionando fuertemente los glúteos, como si estuviéramos tratando de escapar de los alfileres pegados bien por debajo de nuestros glúteos.

Realizamos 15 repeticiones, subiendo y bajando de esta posición, de forma controlada y prestando atención a la colocación de cada vértebra.

Tabla con elevación de pierna

Partimos de una posición con los codos y las rodillas apoyados, la posición de 4 apoyos en el suelo.

Manteniendo la espalda recta, primero debemos levantar una de las piernas hacia el techo. Bájela y levante la otra pierna alternativamente. Es importante mantener la concentración y el control del movimiento, con una espalda estable y glúteos firmes durante todo el ejercicio. Hacemos 10 repeticiones con cada pierna.

Mira también:   Conozca los 5 mejores ejercicios GAP: glúteos, abdominales y piernas.

Alternar extensión de pierna y brazo

En la posición de 4 soportes, extendemos pierna y brazo opuesto al mismo tiempo, invirtiendo las siguientes extremidades. Este es un ejercicio cuyo objetivo es trabajar sobre la estabilidad, por lo que se recomienda que se haga lentamente y con un movimiento muy controlado.

Es fácil sentir los músculos que se están utilizando si contraemos muchas nalgas y también mantenemos el abdomen contraído durante cada una de las 16 repeticiones que se recomiendan para este ejercicio.

¿Te han gustado estos ejercicios para el núcleo?

Estos son los ejercicios básicos que recomendamos para mantener este grupo muscular fuerte y entrenado. Sin embargo, también hay otros tipos de ejercicios, incluyendo variaciones de estos, ya que traeremos otros artículos. Si ya tienes tu serie de ejercicios favoritos, nos encantaría que la dejaras a continuación en los comentarios.

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