Ejercicios para trabajar el abdomen con la polea

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Los abdominales crujientes son cosa del pasado. Aunque todavía tienen cierta validez entre los instructores y los preparadores físicos, se ha demostrado que hacen más daño que bien. Es preferible recurrir a otros recursos, como los ejercicios para el abdomen con la polea que mostraremos en este artículo.

Para trabajar el núcleo, ahora hay varias opciones disponibles. Son entrenamientos que, además de ser mucho más efectivos, reducen sustancialmente el riesgo de lesiones . Aquí es donde aparecen los ejercicios para trabajar el abdomen con la polea.

Un instrumento versátil, para todo y para todos

El uso de la polea para modelar el cuerpo en el gimnasio es muy recomendable. Su uso se adapta sin grandes dificultades a todo tipo de personas ; no importa si acaban de empezar o si ya están en niveles intermedios o avanzados.

Además, permite la ejecución de varios entrenamientos, cuya característica principal es el respeto por los movimientos naturales del cuerpo . Asimismo, es posible seguir parámetros en función de la fuerza, resistencia o potencia.

Los ejercicios para trabajar el abdomen con la polea fortalecerán toda la parte central del cuerpo de forma armoniosa y sin traumatismos. A diferencia de los abdominales «tradicionales», también afectan a otros músculos.

Pallof foot press: mejor para trabajar el abdomen con la polea

No es el ejercicio más popular, es uno de los más eficientes. El pallof de la prensa de pie facilita, entre otras cosas, el trabajo del núcleo desde todos los ángulos . Además, también desarrolla la estabilidad corporal, requisito fundamental en la práctica de cualquier actividad deportiva.

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De la misma manera, al hacer este ejercicio, ayudamos a optimizar tres de las funciones principales de este grupo muscular. Eso es: resistencia a la rotación, flexión y extensión.

En el pallof press de pie, gran parte del protagonismo reside en los músculos oblicuos. De la misma manera, los músculos de los glúteos entran en juego, cumpliendo una función complementaria que permite mantener el equilibrio del cuerpo.

Para su ejecución, la correa debe ser sostenida con ambas manos. Luego, es necesario permanecer a una distancia de la polea que permita que las placas de peso queden suspendidas y generen tensión. En este punto, colóquese lateralmente al dispositivo, con los pies dibujando líneas paralelas, en el ancho del hombro.

Las manos deben permanecer en el pecho. Luego, es necesario extender los brazos y combinar este movimiento con una inspiración profunda. Una vez en esta posición, manténgalo presionado durante dos o tres segundos y regrese al punto de partida, ahora con una exhalación. Hacer cuatro series de 12 repeticiones como máximo, con una carga moderada.

Fregadero estático con supino lateral

Al realizar este ejercicio correctamente, es posible conseguir que el núcleo realice de la mejor manera posible otra de sus funciones principales: estabilizar y proteger la columna.

Para su ejecución, es necesario dar la espalda a la polea . Luego, se debe llevar una de las piernas hacia adelante (dar un paso), flexionando ligeramente ambas rodillas. La correa debe sujetarse sólo con la mano opuesta al pie delantero. Levante el codo a la altura del hombro en un ángulo de 90 grados.

El movimiento consiste en extender el brazo hasta su máxima capacidad, dibujando una línea paralela al suelo . En esta posición, manténgalo pulsado durante dos o tres segundos y luego regrese al punto de partida.

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Se recomienda hacer tres o cuatro juegos de cada lado, con 10 a 12 repeticiones cada uno. Además de los músculos abdominales, este entrenamiento también activa el área del pecho y la parte inferior del cuerpo.

Leñador

Este es un ejercicio que, además de poner a trabajar los músculos abdominales, hace lo mismo con las caderas y los hombros.

Para su ejecución, es necesario pararse al lado de la polea, con los pies en la anchura de los hombros, sujetar el mango (puede ser un mango o cuerdas) con ambas manos y luego extender los brazos sobre el hombro más cercano a la polea.

El siguiente paso es girar la cintura solamente, permitiendo así que el tronco se mueva hacia el extremo opuesto del equipo. Durante esta rotación, los brazos deben estar siempre extendidos, tirando de la cuerda en diagonal hasta que las manos estén a la altura de la cadera.

Una vez que se ha hecho el movimiento, esta posición debe mantenerse durante dos o tres segundos, y luego volver al punto de partida lentamente. Es aconsejable hacer tres o cuatro juegos de cada lado, con un máximo de 12 repeticiones cada uno.

Recuerde: el ejercicio por sí solo no es suficiente

Aunque los ejercicios para trabajar el abdomen con la polea son más eficaces para optimizar esta zona del cuerpo, los resultados sólo serán evidentes a simple vista si se combinan con una dieta equilibrada. Es decir, para tener un vientre ácido, el porcentaje de grasa corporal no puede ser demasiado alto.

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 «

Mira también:   Consejos para la práctica de la calistenia al aire libre

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