Los tres mejores ejercicios para trabajar el núcleo para principiantes

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En el deporte, la forma física y un alto nivel de rendimiento deportivo son cruciales. En el artículo de hoy, queremos destacar algunos conceptos básicos y las razones que pueden motivarte a hacer ejercicios para trabajar el núcleo y fortalecer la región.

¿Cuál es el núcleo?

El núcleo son los músculos específicos de la región lumbar y pélvica. La palabra se refiere a esa región central del cuerpo donde se encuentra el centro de gravedad y gran parte del peso del cuerpo.

Un núcleo trabajado consiste en el buen funcionamiento de los músculos de esta área, para que haya un buen desempeño de los movimientos del torso, generando fuerza, desplazamiento y velocidad de las extremidades. Al trabajar el núcleo , usted estará estabilizando al menos 29 pares de músculos en su área central.

¿Por qué debería hacer ejercicios para trabajar el núcleo?

Los profesionales de la salud y el deporte recomiendan ejercicios para trabajar el núcleo para prevenir y prevenir lesiones. Es importante que preste especial atención a este grupo de músculos, ya que además de utilizarse en actividades deportivas, también se utilizan en todos los movimientos de nuestra actividad diaria, tanto en el trabajo como en casa.

Si está buscando para trabajar el núcleo, aquí tendrá el conocimiento y las técnicas adecuadas para saber cómo realizar un movimiento, tanto para el ejercicio, como en cualquier actividad diaria. Evitando así posibles lesiones lumbares y otros problemas.

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3 ejercicios para trabajar el núcleo

A continuación, le mostraremos algunos ejercicios básicos, que son específicos para principiantes que quieren trabajar el núcleo. Le traerán muchos beneficios si sigue la técnica correcta.

El tablero

El tablero es un ejercicio para trabajar el núcleo fijo, lo que indica que su cuerpo permanecerá en una posición mientras realiza el «movimiento». Consiste en mantener una posición estática, similar a una flexión de brazos durante el mayor tiempo posible.

En él, usted trabajará los músculos de su cadera, fortaleciendo así los glúteos y los músculos posteriores de los muslos. Además, la tabla le ayudará a ejercitar los músculos de la espalda, hombros y cuello. No podemos olvidarnos también de los músculos abdominales. La idea es mantener su cuerpo firme y apoyado en los antebrazos y dedos de los pies.

O Perro de caza

Este ejercicio le permitirá activar los siguientes músculos: la parte baja de la espalda, el abdomen y las caderas, haciendo que sus glúteos y hombros se contraigan al máximo. Además, usted trabajará en la consistencia de su cuerpo, ya que esta posición permitirá la estabilidad del cuerpo así como el equilibrio.

El propósito del ejercicio es tratar de equilibrar con una pierna y un brazo estirados desde una posición de cuatro soportes – el opuesto a la pierna, mientras que los otros dos están apoyados.

El tablero lateral

La barra lateral es una variación del primer ejercicio, sólo que la posición que debe adoptar debe ser lateral. Un codo debe estar en el suelo y el otro brazo en el lado del cuerpo. Luego, debe levantar el cuerpo hasta que el único soporte sea el codo y la punta de los pies en el piso.

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El brazo también debe sostener el antebrazo, completamente flexionado, mientras que las piernas deben permanecer juntas, rectas y firmes. A un nivel más avanzado, en lugar de apoyarse en el antebrazo, debe apoyarse en la palma de la mano.

Relación entre sus emociones y el núcleo

Es difícil de creer, pero tus emociones afectan a tu cuerpo. Tanto mental como físicamente, incluso cambiando la posición de su cuerpo. Incluso, puede afectarle creando un patrón muscular no deseado, aumentando la fuerza o compresión en su columna y pelvis.

Es por eso que las situaciones de estrés y ansiedad deben ser controladas, y una forma de hacerlo es trabajando el núcleo, ya que los movimientos de los músculos esqueléticos serán más fuertes si usted presta atención a esta parte de su cuerpo.

Cuatro beneficios de un núcleo fuerte

Como puede ver, trabajar con core traerá muchos beneficios a su vida, que pueden resumirse de la siguiente manera:

  1. Le dará estabilidad a su cuerpo.
  2. Usted corregirá y controlará su postura corporal.
  3. Además de reducir el riesgo de lesiones, aliviará el dolor.
  4. Su movilidad mejorará , ya que mejorará su sincronización natural.
  5. Además, su respiración será fortalecida y sus órganos internos estarán mejor protegidos porque su núcleo o núcleo estará soportado por una musculatura fuerte y activa.

Por lo tanto, controla tu cuerpo trabajando en tu núcleo.

 

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