¿Puede todo el mundo practicar calistenia?

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Calistenia es un conjunto de ejercicios físicos que se realizan sólo con su propio peso corporal. Para practicar la calistenia, es más interesante hacer uso de los movimientos de los grupos musculares que centrarse en la intensidad y el esfuerzo.

El método y las técnicas utilizadas durante una clase de calistenia hacen que esta actividad sea apropiada para todos los públicos. Esto significa que no hay límite de edad para practicar calistenia e incluso los fisioterapeutas lo recomiendan para el tratamiento de patologías como escoliosis, hernias discales o problemas de rodilla.

Razones para practicar calistenia

  • -No afecta a las articulaciones
  • -Le permite tonificar su cuerpo
  • -Modela el cuerpo
  • -Mejora la postura
  • -Tonos grupos musculares
  • -Casi no se necesita material

Actualmente, la calistenia también se realiza en entrenamiento de alto rendimiento . Calistenia se está incorporando a este tipo de formación debido a algunos de los beneficios que proporciona:

  • Libertad : se puede realizar en en cualquier lugar, sin necesidad de material de formación adicional .
  • Utilidad: son entrenamientos muy funcionales que permiten una ganancia de fuerza útil y mejoran la eficacia de los movimientos.
  • Transferencia: los ejercicios realizados se transfieren a movimientos comunes , por lo que la práctica de la calistenia tiene tanto impacto en los atletas profesionales.
  • Agilidad: es uno de los pocos entrenamientos que permite entrenar el conjunto de aspectos físicos que mejoran la agilidad . Fuerza, resistencia, velocidad y flexibilidad.

Ejercicios básicos para practicar calistenia

Estos son los ejercicios básicos que necesitas dominar para empezar a entrenar con tu propio peso corporal y practicar calistenia. Los ejercicios se pueden clasificar según diferentes criterios, por ejemplo, si pueden generar otros ejercicios más complicados según el tipo de movimiento que se realice:

Mira también:   Los 5 mejores ejercicios para nadadores

– Sentadillas o sentadillas : el ejercicio consiste en doblar las rodillas y bajar el cuerpo, mantener la verticalidad, y luego volver a la posición de pie inicial. Se utiliza para desarrollar músculos y fortalecer los tendones y ligamentos de las piernas. También tonifica los glúteos y aporta beneficios a la cintura.

– Lagartijas: la persona debe acostarse boca abajo, con la palma de la mano en el suelo, a la altura de los hombros. Luego debe levantar el cuerpo con la fuerza de los brazos y volver a la posición inicial. Por lo tanto, los brazos se flexionan y se extienden secuencialmente.

Su objetivo principal es trabajar los músculos pectorales para definir y tonificar el pecho. Sin embargo, también trabaja otros grupos musculares, como el deltoides o los tríceps.

– El brazo que se dobla sobre la barra es alto o tirado: es la flexión de los brazos, en suspensión, colgando de una barra, con el cuerpo erguido.

Con este movimiento, levantaremos el cuerpo desde un punto bajo (los brazos comienzan a extenderse), hasta que toque la barra con el mentón o el pecho (los brazos deben permanecer flexionados y pegados al tronco). Sirve para desarrollar el gran músculo dorsal.

– Elevadores de pierna sobre barra fija o suspensión de la elevación de pierna : para hacer este ejercicio, debemos colgarnos de una barra con la huella ya hecha, los brazos completamente rectos y los pies no pueden tocar el suelo.

Con las piernas completamente estiradas en todo momento, contraiga el torso y utilice los músculos abdominales para levantar los pies hasta los hombros. Tome un descanso cuando los músculos lleguen a su pecho y regrese a la posición inicial.

Mira también:   Ejercicios para eliminar la grasa de la cara interna del muslo

– Puente de glúteos: debe acostarse en un colchón, con las piernas dobladas y las plantas de los pies apoyadas en el suelo. Los brazos pueden estar estirados y al lado del cuerpo, con las palmas de las manos apoyadas en el suelo.

Desde esta posición, debe usar los glúteos para levantar la cadera, formando una línea recta, desde los hombros hasta las rodillas. Una vez en esta posición, intente permanecer así durante unos segundos antes de volver a la posición inicial.

– Dispositivo portátil o soporte de mano : debe apoyar el cuerpo en una posición vertical invertida y estable, balanceándose con las manos. En un soporte básico de mano, el cuerpo se mantiene recto con los brazos y las piernas completamente extendidos, con las manos espaciadas aproximadamente a lo ancho de los hombros.

Dominar los movimientos básicos es el primer paso que tenemos que dar si queremos empezar a practicar la calistenia. Cuando se trata de entrenar, podemos dedicar dos o tres días a la semana a interiorizar los movimientos, mientras que durante los otros días podemos buscar mejorar el rango de movimiento de nuestras articulaciones y nuestra agilidad.

La aplicación para aprender calistenia: Estamos elaborando Calistenia es una modalidad de fitness que te permite entrenar con tu peso corporal, y hay una aplicación para aprender calistenia que puedes usar hoy mismo. Leer más »

 

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