Ejercicios y máquinas que debe evitar en el gimnasio

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En el gimnasio usamos ejercicios y máquinas con regularidad; sin embargo, algunos de ellos son más propensos a causar daño a los músculos, tendones o articulaciones que otros. Por esta razón, es necesario saber qué ejercicios y máquinas debe evitar en la medida de lo posible durante el entrenamiento.

Hay muchas áreas del cuerpo que pueden verse afectadas por un entrenamiento inadecuado. Esto se debe a varios factores, como el desgaste, el bajo rendimiento en el ejercicio o el sobreentrenamiento. Sin embargo, en el mundo del deporte hay diferentes ejercicios y máquinas que pueden ser más dañinas, por lo que debe tener cuidado.

Esto no significa que sean malos ejercicios o máquinas, sino que tienen un alto nivel de riesgo para un beneficio muy limitado. Usted puede incluso reemplazar estos ejercicios o máquinas con otras que sean más conducentes a su potencial sin dañarlo o ponerlo en peligro. Tenga cuidado y cuide de su cuerpo.

Ejercicios y máquinas que debe evitar

Prensa de pierna

La prensa de pierna es una máquina que ejercita los cuádriceps. La manera correcta de usarlo es sentarse con los pies bajo la prensa y levantar los pies para que las rodillas se estiren.

El punto clave es que se utiliza la fuerza de los cuádriceps para levantar la prensa. Sin embargo, esto coloca las rodillas en una posición en la que no deberían estar ; los tendones y ligamentos sufren una tensión que no es recomendable.

En lugar de usar la tecla de presión de pierna para ejercitar los cuádriceps, es mejor agacharse con una pierna. Suelen llamarse ‘pistola’ , muy común en CrossFit.

Mira también:   Cuatro excelentes ejercicios de postura en cuclillas para definir los glúteos

Consiste en hacer una sentadilla con su peso en una sola pierna, mientras que la otra se extiende hacia adelante . De esta manera, entrenará los cuádriceps sin que sus rodillas sufran el mismo daño que en la prensa de pierna .

Abs crunch

Los abdominales son un ejercicio esencial para tener un vientre liso y definido. El ejercicio abdominal más conocido es el crunch, que se realiza con la espalda en el suelo y las rodillas dobladas. Este tipo de abdominales da resultados, sin embargo, hay una variedad de ejercicios más efectivos que tonifican mejor toda el área abdominal.

El problema con abs crunch es que ejercen mucha tensión en la espalda en cada repetición. Además, no es tan eficaz como parece. Por esta razón, es mucho mejor que reemplace el abdominales crunch con la tabla; es un ejercicio que trabaja todos los músculos del abdomen y que también quema calorías.

Para hacer la tabla, acuéstese boca abajo e inclínese sobre el antebrazo y los pies, con las rodillas rectas y las caderas cerca del suelo. Mantenga esta posición recta durante 30 segundos, o si tiene más resistencia, puede mantener la posición durante 1 minuto.

Presionar el pecho

La prensa de pecho es una máquina para fortalecer los brazos, los hombros y el pecho. La principal característica negativa de la prensa de mama es que sólo unos pocos grupos de músculos se trabajan de forma aislada, además de que se realiza un movimiento no natural hacia el cuerpo; que puede dañar sus articulaciones y tendones.

Además, el hecho de que el ejercicio se realice sentado resta eficacia al entrenamiento. En general, los ejercicios y las máquinas de sentarse se encuentran entre los que debe evitar, ya que las opciones de estar de pie producirán más resultados.

Mira también:   Entrenamiento para el fallo muscular: ventajas y desventajas

En lugar de usar la prensa, haga flexiones; de esta manera, usted ejercita su pecho de una manera equilibrada y sin el riesgo de que sus articulaciones sufran daños. Hay una variedad de tipos de lagartijas para aumentar la dificultad y seguir progresando sin usar la presión del pecho.

Sentadillas parciales

Las sentadillas son un ejercicio excelente porque mejoran la postura, fortalecen las piernas y dan forma a los glúteos. Uno de los estilos de este ejercicio es la postura en cuclillas parcial, que no es muy efectiva. Esto se debe a que los músculos no ejercen toda su fuerza, como en una postura en cuclillas normal. 

Incluso una postura en cuclillas parcial aumenta la posibilidad de lesión de los ligamentos de la rodilla. Usted puede reemplazar este ejercicio con sentadillas normales; son un poco más exigentes, pero los resultados son excelentes y puede agregar otros estilos si desea trabajar en áreas específicas de sus piernas.

Lo importante es que descarte las sentadillas parciales , ya que el beneficio es casi cero. Muchas veces terminamos haciendo la cuclillas parciales porque somos demasiado perezosos para hacer todo el trabajo. Dedícate a la técnica del ejercicio! También se puede hacer salto de cuclillas, cuclillas de sumo, cuclillas pistola’ , entre otros.

Tenga siempre en cuenta estos ejercicios y máquinas que debe evitar para evitar cualquier daño; y, a su vez, invierta su tiempo en un entrenamiento que le dará mejores resultados.

Recuerde que su cuerpo es su bien más preciado y, por esta razón, debe mantenerlo en excelentes condiciones . Por lo tanto, no se exponga a los riesgos de dañar su cuerpo a través de ejercicios y máquinas que debe evitar porque al final no son tan buenos. Más vale prevenir que curar!

Mira también:   Ejercicios para ejercitar los tríceps y completar el entrenamiento

5 razones por las que las sentadillas son mejores que la prensa de piernas Para tener piernas firmes y sanas, es necesario ejercitarlas constantemente. Veremos cinco razones por las que las sentadillas son mejores que la prensa de piernas. Leer más «

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