Camillas que no pueden faltar en su entrenamiento para evitar lesiones

¡Comparte!

Siempre habrá quienes los descuidan cuando entrenan, lo que resulta en lesiones en los músculos y otras partes del cuerpo. Estamos hablando de estiramientos. Estos son algunos de los estiramientos que no te puedes perder después de tu entrenamiento.

Si desea mantenerse en forma y que sus ejercicios le proporcionen los resultados deseados, así como mantenerse alejado de las lesiones, no se salte los ejercicios de calentamiento antes de entrenar y los de estiramiento una vez finalizado el entrenamiento.

Importancia de hacer ejercicios de estiramiento

No se trata sólo de evitar lesiones, sino también de permitir que usted se desempeñe mejor al hacer ejercicio, actividades deportivas e incluso actividades cotidianas. Algunos de los efectos son:

  • Disminuye el tono muscular: reduce el riesgo de estiramiento y sobrecarga muscular.
  • Aumento de la elasticidad: sus músculos lograrán un mejor rendimiento, porque ganan agilidad y fuerza para los movimientos.
  • Disminuye la presión: al mejorar la elasticidad muscular, la fricción que ejerce sobre otras superficies del cuerpo disminuye, reduciendo así la tensión muscular en las articulaciones.

  • Relajación física: su cuerpo responderá mejor al esfuerzo físico . Te sentirás más cómodo con lo que te rodea, porque la parte emocional también es relajada, y también genera bienestar.
  • Descanso saludable: su mente entrará en un proceso de relajación que le ayudará a obtener un sueño más placentero y reparador.
  • Rendimiento deportivo: mejora significativamente añadiendo potencia, ya que su musculatura será más activa y estará preparada para el esfuerzo con el fin de evitar, en la medida de lo posible, el riesgo de lesiones .
  • Mejora la respiración: cuando consiga estirar los músculos lumbares, sus pulmones se expandirán en mayor medida, mejorando significativamente el proceso de inhalación y exhalación de oxígeno.
Mira también:   ¿Por qué consumimos productos ultraprocesados si son perjudiciales para nuestra salud?

Estiramientos que no se pueden perder después del entrenamiento

A medida que comience su actividad deportiva, estos ejercicios serán cada vez más necesarios. Se centrarán en los diferentes músculos de su cuerpo, dependiendo de lo que esté entrenando. Luego vea los estiramientos que no puede perderse, para que podamos evitar lesiones en estas áreas.

Cuello

Con las manos, trate de ejercer una presión suave pero sostenida lanzando la cabeza hacia adelante, hacia atrás y luego hacia los lados durante unos segundos.

Luego gira la cabeza, simulando el dibujo de un círculo con ella.

Dorso

Coloque un colchón en el suelo y acuéstese boca arriba. Luego doble las piernas y las rodillas y luego gire las caderas hacia un lado, de modo que las rodillas toquen el hisopo y el torso o la espalda estén rectos. Repita el movimiento para ambos lados.

Párese y estire la parte baja de la espalda. Mantenga las piernas firmes e inclinadas hacia adelante, tratando de sostener los tobillos durante unos segundos.

Músculos intercostales

Párese firme sobre el pie y levante los brazos . Recoja las palmas de las manos e incline el tronco hacia un lado y hacia el otro, manteniendo los brazos en alto. Inhale y exhale para que sus pulmones se expandan.

Pecho

Extiende tus brazos de nuevo, pero esta vez hacia atrás. Teje las manos con las palmas hacia adentro, levante las manos y luego abra el pecho, tratando de extenderlo lo más posible.

Hombros

Párese firmemente con las piernas ligeramente separadas. Extienda un brazo y, con el otro, empújelo desde el hombro hasta la dirección en la que lo extendió.

Mira también:   ¿Cuáles son los peligros del sobreentrenamiento?

A continuación, pase el otro brazo por debajo del brazo extendido y ejerza una pequeña presión sobre el codo para que esta zona sea más flexible. 

Abdominal

Normalmente no alargamos el área del abdomen, pero esta opción a continuación es uno de los tramos que no puede faltar en nuestra lista. Acuéstese boca abajo. Coloque las palmas de las manos a la altura de los hombros y luego levante o suba hasta que retire el tronco del colchón.

Por el contrario, recuéstate sobre una pelota de ejercicios de un tamaño apropiado y deja que tu cuerpo cuelgue o descanse en ella , manteniendo los pies firmemente en el suelo.

Cuadriceps

Levántate y mantente firme. Inclínese hacia atrás o doble la rodilla y sostenga la pierna con la mano, cerca del tobillo. Luego tire un poco hacia arriba para que los músculos se estiren.

Patas

Siéntese en el colchón y extienda sus brazos tratando de alcanzar o tocar sus tobillos – sin flexionar sus piernas.

Tobillos

Para los tobillos, haz como si estuvieras dibujando círculos con ellos.

Una vez que haya terminado su entrenamiento del día, ¡no puede perderse estos tramos! También puede usar algún equipo, como rodillos de espuma; puede masajear un poco los músculos que ejercitó ese día.

Esto permitirá que el músculo requerido se regenere; por lo tanto, usted podrá continuar sus entrenamientos sin temor a lesiones.

Los 4 mejores estiramientos para un entrenamiento completo Cuando terminamos la rutina, es esencial estirar bien los músculos. Vea los mejores estiramientos para después de un entrenamiento. No te lo pierdas! Leer más «

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