Los 5 mejores ejercicios para nadadores

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El entrenamiento de fuerza con pesas es un complemento perfecto para el trabajo de los nadadores en las piscinas . Esto se debe a que la natación es un entrenamiento cardiovascular completo que se puede mejorar con algunos ejercicios en el gimnasio para nadadores.

Entre sus aspectos positivos, el entrenamiento de fuerza en el gimnasio permite desarrollar músculos que ayudan a evitar problemas de hombro y lumbares, tan comunes en los nadadores. A continuación, presentamos los mejores ejercicios para nadadores, ¡toma nota!

Los 5 mejores ejercicios para nadadores

1-Crucifix con mancuernas

El primer ejercicio que presentamos ayuda a promover la estabilidad del hombro, pero sin ejercer una presión excesiva directamente sobre la articulación . La estabilidad de los hombros es importante para los nadadores debido a la cantidad excesiva de estrés que ponen sobre sus hombros, nadando hacia atrás después de la espalda.

Sucede que si un nadador desarrolla una fuerte estabilidad del hombro, puede reducir las posibilidades de desarrollar problemas en esta parte del cuerpo más tarde .

Para hacer este ejercicio, usted debe estar acostado en un banco y luego sostener una pesa a cada lado, manejando el peso con los brazos estirados. Debe llevar las mancuernas hasta el pecho sin doblar los codos, para terminar una repetición.

2-Alto tirón

El tirón alto es uno de los ejercicios más comunes para los nadadores que asisten al gimnasio. Para realizar este ejercicio, usted debe sentarse en la máquina con ambas piernas aseguradas debajo del asiento acolchado . Las manos deben sostener la barra a lo ancho de los hombros.

Mira también:   4 ejercicios con pesas rusas que fortalecerán todo tu cuerpo

Básicamente, el ejercicio consiste en tirar de la barra hacia abajo con fuerza delante del pecho , mientras que después hay que dejar que la barra vuelva a la posición inicial. No olvide que debe haber tensión en los músculos a lo largo de toda la ruta.

3.-Pranche

Este es uno de los mejores ejercicios con su propio peso corporal para ganar fuerza. Uno de sus puntos fuertes es que las posibles variaciones son casi ilimitadas . Además, puede utilizar varios dispositivos de entrenamiento, como las cintas TRX o las bolas suizas.

Para empezar, usted debe estar en el suelo con los codos apoyados en el suelo, directamente debajo de los hombros . Contraiga el abdomen y los glúteos para lograr una línea recta de la cabeza a los pies.

El objetivo del ejercicio es mantener su cuerpo en una línea firme, por lo que debe evitar cualquier tipo de movimiento del tronco. El tiempo que usted mantenga esta posición determinará su estado físico. Estamos seguros de que aumentará gradualmente la cantidad de tiempo que puede mantener esta posición!

Elevador de 4 caderas con bola suiza

La pelota suiza es un complemento perfecto para trabajar los isquiotibiales, los músculos centrales y los cuádriceps. Para hacer el movimiento, usted debe acostarse boca arriba en el piso en una caminadora y presionar los talones en el centro de la pelota. Luego extienda las piernas y junte los pies.

Mantenga los hombros en el suelo y los brazos a los lados del cuerpo hasta que levante las caderas del suelo, involucrando los músculos abdominales y la exhalación.

En este punto, usted debe colocar la pelota en la dirección de los glúteos hasta que sus pies estén rectos en el aire. Inhala y luego empuja la pelota hacia atrás hasta la posición inicial para terminar una repetición. Siendo un ejercicio complicado, puede comenzar con 2 series de 10 repeticiones.

Mira también:   Entrenamiento con pesas para mujeres: tonifique su cuerpo!

5-Superman

Por último, le presentamos uno de nuestros ejercicios favoritos: Superman. Es ideal para desarrollar y mantener una buena postura de los hombros, nalgas y espalda .

Para hacer el ejercicio, usted debe acostarse boca abajo sobre el piso y mover los brazos hacia adelante y hacia atrás en círculo, trayendo los codos hacia adentro a medida que las manos pasan por encima de los hombros y luego de regreso al principio.

Para continuar, invierta la dirección de los brazos cada 5 repeticiones . Si desea complicar el ejercicio, puede usar un juego de pesas pequeñas en las palmas de las manos o puede patear las piernas hacia arriba y hacia abajo mientras mueve los brazos para aumentar la intensidad de los glúteos y las piernas.

Como puedes ver, hay muchos ejercicios para nadadores que te permiten aumentar la fuerza y mejorar el rendimiento deportivo en las piscinas . Por lo tanto, si eres adicto a la natación y quieres mejorar tus tiempos, esta lista de ejercicios es ideal para ti. ¿Qué estás esperando?

Los beneficios de la natación para la salud Al permitirnos trabajar todo el cuerpo simultáneamente, los beneficios de la natación para la salud y el buen estado físico son enormes! Conócelos! Leer más «

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