Todo lo que necesitas saber sobre el entrenamiento con cuerdas navales

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Una nueva forma de formación ha llegado a las academias. Este es el entrenamiento con cuerda naval y representa una opción ideal para aquellos que buscan un entrenamiento de cuerpo completo, dinámico y explosivo.

Ciertamente las cuerdas navales son grandes y pesadas, lo que añade resistencia para trabajar los músculos. Entre sus beneficios tenemos que el entrenamiento con cuerda naval fortalece los músculos abdominales, brazos y hombros, además de permitir un entrenamiento de cuerpo completo a la vez.

Tenga en cuenta que el entrenamiento con cuerda naval activa todos los grupos musculares simultáneamente y permite libertad de movimiento. Si lo que quieres es un acondicionamiento de la parte superior del cuerpo, las cuerdas son la mejor herramienta. Descubra algunos de los siguientes ejercicios.

Ejercicios para un entrenamiento con cuerda naval

1 – Ondas alternas

El primer movimiento que presentamos es uno de los más básicos. El movimiento ondulatorio se centra en tonificar los brazos y los hombros mientras aumenta la frecuencia cardíaca. Para hacer este ejercicio, usted necesita sostener una cuerda en cada mano, con las palmas de las manos enfrentadas y los pulgares encima de la cuerda.

Luego extienda los brazos, flexionando ligeramente las rodillas. Levante un brazo a la altura del hombro y, cuando lo deje caer, levante el otro brazo a la altura del hombro y mantenga este patrón alternado. Trate de hacer todo el movimiento en la posición en cuclillas si desea trabajar más en la parte inferior de su cuerpo.

Mira también:   Los burpees están de moda! ¿Qué es este ejercicio y cómo hacerlo?

2. saltos

A continuación, presentamos los saltos de tijera como uno de los ejercicios que configuran nuestra lista de entrenamiento con cuerda naval . Este movimiento combina el salto tradicional con las cuerdas para conseguir una mayor intensidad. Al igual que con los otros movimientos, debe ponerse de pie con una ligera inclinación a la altura de la rodilla.

Debe sostener una cuerda en cada mano con una huella inversa y realizar el ejercicio de salto tradicional. Consiste en hacer saltos laterales hacia afuera y hacia adentro, mientras sus brazos suben y bajan. La resistencia que añaden las cuerdas fortalecerá no sólo los brazos y los hombros, sino también todo el cuerpo. El ejercicio debe durar 1 minuto.

Carreras de 3 lados

Tercero, para llevar a cabo este ejercicio, hay que empezar a ponerse de pie, con una cuerda naval en cada mano. Luego levante ambas manos sobre su cabeza mientras gira su cuerpo hacia la derecha y avanza con su pie derecho.

Tenga en cuenta que mientras lanza, debe tirar de las cuerdas hacia abajo, para que toquen el suelo en el punto más bajo de su ataque. Repita del otro lado, en este caso avanzando hacia adelante con la pierna izquierda. Debe alternar 10 repeticiones en cada lado.

«Nunca bajes la cabeza. Nunca te rindas y te sientes a llorar. Buscar otro camino»

-Satchel Paige-

4. movimientos laterales con ondas alternas

Para comenzar este ejercicio , debe ponerse de pie mientras sostiene una cuerda naval en cada mano. Sus pies deben ser más anchos que la anchura de sus hombros, con sus rodillas ligeramente dobladas. Empiece arrastrando los pies hacia la derecha mientras levanta la mano derecha y la soga a la altura de los hombros.

Mira también:   ¿Para qué sirven y para qué sirven los aparatos de gimnasia?

Simultáneamente, baje con la mano izquierda y la cuerda hacia abajo a la altura de la cadera. Este ataque debe hacerse con fuerza para que las cadenas se muevan en direcciones opuestas.

Usted debe cambiar de brazos rápidamente mientras se mueve 5 pasos hacia la derecha. Sin detener el movimiento de los brazos, cambie de dirección y dé 5 pasos a la izquierda, mientras tanto, continúe moviendo la cuerda con ondas alternas. Para terminar el ejercicio, debe repetirlo 3 veces en cada dirección.

Círculos de hombro

Aunque es un movimiento aparentemente sencillo, nuestro último ejercicio es ideal para fortalecer los hombros. Para empezar, debe mantener los pies separados en el ancho de los hombros y las rodillas ligeramente flexionadas.

Luego sostenga la cuerda con las palmas de las manos hacia abajo, levante los brazos por encima de los hombros y mueva los brazos como si dibujara círculos. Recuerde que debe realizar los círculos en el sentido de las agujas del reloj durante 30 segundos y luego en el sentido contrario durante 30 segundos.

Finalmente, recuerde que la cuerda naval es ideal para quemar grasa y desarrollar los músculos. El entrenamiento con la cuerda de la marina también mejora la capacidad cardiovascular. Entonces, ¿a qué esperas para comenzar tu entrenamiento con cuerda naval?

7 TRX tips: lo que necesitas saber para usar TRX es uno de los entrenamientos más completos que existen hoy en día. Hoy, veremos consejos sobre TRX en su rutina de entrenamiento. Leer más «

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