Entrena tus fuerzas para nadar… ¡fuera de la piscina!

¡Comparte!

Los nadadores pasan muchas horas entrenando en la piscina, sin embargo, también hacen ejercicios en seco, es decir, en el gimnasio. En este artículo, le diremos cómo trabajar la fuerza para nadar , sin entrar en el agua.

¿Por qué deberías entrenar tu fuerza para nadar?

La fuerza es esencial para los atletas, sin importar la disciplina que practiquen. En el caso de los nadadores, la fuerza les permite aumentar su propulsión en el agua y mejorar sus movimientos técnicos.  El trabajo de fuerza en la natación también ayuda a la resistencia durante el ejercicio.

Debido a que moverse bajo el agua tiene una mayor resistencia que moverse al aire libre, los nadadores deben trabajar con fuerza. Esto, además de proporcionar un mayor rendimiento, reducirá el riesgo de lesiones típicas del hombro (para ser más precisos, el manguito rotador).

El entrenamiento de alguien que practica natación se basa en dos pasos: uno dentro de la piscina y el otro fuera, en el gimnasio . Los llamados entrenamientos de fuerza se realizan entre dos y tres veces por semana, dependiendo del nivel de entrenamiento y de la profesionalidad del atleta.

Ejercicios de fuerza para nadar

Los ejercicios se agrupan en series, que tienen períodos de descanso muy cortos. Las repeticiones deben realizarse con pesas cómodas. Esto significa que no es necesario levantar muchos kilos, sino centrarse en la técnica. No debes perderte el entrenamiento:

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1. Rotación externa del hombro

Se pueden usar mancuernas o bandas elásticas. Párese con la espalda recta y tome la carga con una mano. La parte del brazo que va desde el hombro hasta el codo está pegada al torso. Abra la mano y el antebrazo girando ligeramente el hombro. Repita 20 veces y cambie de lado.

2. Prensa de hombros

La prensa de hombro es un ejercicio bien conocido en el gimnasio y se realiza sentado, con una mancuerna o disco a cada lado.  Levante los brazos a la altura de los hombros y flexione los codos para que las manos apunten al techo.

Estire los brazos hacia arriba, por encima de la cabeza, de modo que estén en el centro (no necesitan tocarse entre sí). Mantenga pulsado durante unos segundos y vuelva a la posición inicial. Haga 15 repeticiones.

3. Prensa de pierna

Este ejercicio sirve para generar fuerza en las piernas, otra de las partes más importantes del cuerpo para quienes practican la natación. Se realiza en una máquina de gimnasia específica y el peso aumenta con la práctica, así como el número de series y repeticiones.

4. Superman

También conocida como extensión lumbar, trabaja la fuerza de los flexores de la cadera y del abdomen. Se puede hacer en el suelo, o en un colchón, o en un fitball. En este último caso, usted también estará impresionando una tensión adicional, como lo es la inestabilidad, similar a la que puede existir en el agua.

El ejercicio se realiza boca abajo con las piernas estiradas . Levanta los brazos delante de la cabeza y las piernas, como si estuvieras volando (así que lleva el nombre del héroe). La cabeza apuntando hacia abajo. Mantenga 20 segundos y descanse. Repita 10 veces.

Mira también:   Ejercicios CrossFit: 6 opciones extremadamente intensas

5. Puente lateral

Un ejercicio de fuerza y resistencia más que interesante para las personas que practican la natación, ya que trabaja los abdominales oblicuos y transversales, a la vez que fortalece la espalda y los hombros.

Permanezca en su lado del colchón con las piernas estiradas. Sostenga el codo y el antebrazo y levante el cuerpo. Los pies juntos como soporte son los únicos que están en contacto con el suelo. Trata de mantenerte un minuto y luego cambia de bando. Repetir 5 veces.

6. Remo horizontal

Otro ejercicio de fuerza de hombro, en este caso usando una barra . Póngase de pie, doble las rodillas ligeramente y tome el torso ligeramente hacia adelante. Los brazos bien conectados al cuerpo. Tome los codos hacia atrás lentamente y regrese a la posición inicial. Haga 20 repeticiones.

9 consejos para mejorar tu técnica de natación En muchas ocasiones, aunque la gente entrena duro, no puede nadar más rápido. Estos son algunos consejos para mejorar su técnica de natación. Leer más «

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