Cómo no lesionarse: evitar 7 errores comunes al practicar los ejercicios

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Practicar deportes suena sencillo, pero cuando entramos en este mundo nos damos cuenta de que no es tan sencillo. Hay muchos errores que cometemos mientras practicamos ejercicios, lo que genera muchas posibilidades de lesiones. Si desea saber cómo no lesionarse, siga estos sencillos consejos sobre cuáles son estos errores y cómo resolverlos.

¿Cómo es que no te haces daño? Corregir estos errores

No calentar

Comenzar una sesión de ejercicio sin calentar es uno de los errores más comunes. Si estás buscando consejos sobre cómo no lesionarte, el primero es calentarte. Meterse en un movimiento intenso sin prepararse antes es poner el músculo en estado de shock, puede que no sepa cómo reaccionar y responder con una pausa o una lesión.

La calefacción es tan importante como o más que el estiramiento. Es una manera de preparar gradualmente los músculos y fluidos de su cuerpo para el ejercicio intenso que hará más tarde.

No use ropa y zapatos adecuados

Cuando compramos ropa o zapatos deportivos, tendemos a elegir lo que nos gusta o pensamos que vamos a usar. Si te gusta la moda, no tienes que renunciar a tu look cuando compras ropa deportiva. Pero en el mercado hay todo tipo de opciones, incluyendo opciones inapropiadas, y usted necesita saber cuál de ellas será buena para usted.

Por ejemplo, no todas las zapatillas son adecuadas para todo tipo de deportes, no todos los pantalones son adecuados para todos los ejercicios. Puedes preguntar a los profesores en el gimnasio o buscar en Internet para averiguar qué tipo de zapatos y ropa deportiva necesitas. No sólo hablamos de comodidad, sino también de cómo no resultar herido.

Mira también:   Ejercicios cardiovasculares: 4 consejos para no poner en riesgo su salud

No hidratar

Beber al menos dos litros de agua al día es necesario, pero también es necesario hidratarse durante el ejercicio. El sudor consiste en toxinas y líquidos que eliminamos de nuestro cuerpo durante el ejercicio, un líquido que debemos reemplazar.

Hay mitos que dicen que beber líquidos mientras practicamos deportes es malo, no podría ser más lejos de la verdad. El cuerpo necesita permanecer en su estado ideal mientras practica ejercicio, y una de las maneras de hacerlo es reponer lo que pierde, en este caso, los fluidos.

Hacer la misma rutina

El cuerpo se acostumbra a realizar los mismos ejercicios y ya no da resultados. Para no cometer este error, tenemos que crear, o pedirle a un profesor de gimnasia que nos ayude a crear, una serie diferente de ejercicios para cada uno de los días que vamos al gimnasio.

No es difícil, esto debe incluir diez minutos de calentamiento, veinte minutos de recuperación y cinco minutos de estiramiento. En medio de ella, podría, por ejemplo, un día trabajar las piernas, al día siguiente los brazos, el otro abdominal o ir a una clase… Lo importante es no caer en la rutina.

Exagerar peso

Cuando queremos tonificar el cuerpo con pesas pero al mismo tiempo nos preocupamos de cómo no lesionarnos, no podemos caer en el error de pensar que levantar más peso es más efectivo. El cuerpo pedirá los kilos que pueda soportar. No te preocupes si al principio no te puedes poner demasiado pesado, a medida que avanzas, verás que puedes conseguir más.

Una forma de aumentar gradualmente el peso en las máquinas es disminuir las repeticiones y añadir más kilos. Por ejemplo, si usted levanta 35 kilos con quince repeticiones en la máquina de abducción, levante 2,5 kilos y haga doce repeticiones, 5 kilos más y haga diez, y coloque 7,5 kilos más haciendo ocho repeticiones.

No realice una rutina de enfriamiento

Cuando pasamos por un entrenamiento difícil, necesitamos restaurar nuestro cuerpo a su estado normal, especialmente cuando se trata de la frecuencia cardíaca.

Elegir, por ejemplo, una máquina cardiovascular para esto es aconsejable y probablemente la mejor manera de hacerlo. Unos 15 o 20 minutos serán suficientes a un ritmo más lento que cuando estamos en medio de un entrenamiento, pero sin ralentizar demasiado el ritmo.

No estirar

Muchos se olvidan de estirar, y ese es el error más grande que podemos cometer cuando pensamos en cómo no lesionarnos. Salir del gimnasio sin estirarse puede causar lesiones graves. ¿Por qué es eso? Porque el músculo permanece en tensión y cualquier pequeño gesto malo que hagamos de camino a casa puede causar dolor.

No olvide seguir estos consejos no sólo para evitar lesiones, sino también para evitar los errores que cometemos al hacer ejercicio y proporcionar salud a su cuerpo.

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  213. Make it a concern to update your bathroom style with devices, furnishings and storage space. There are so many methods to make a adjustment in your restroom. Discover just how patterns, classics as well as easy refreshes can make one of one of the most vital areas in your house feel like an totally brand-new area. Take these concepts to heart for remodels, restorations or simply routine weekend break updates to your residence’s accoutrements.

  214. The next time I read a blog, I hope that it doesnt disappoint me as much as this one. I mean, I know it was my choice to read, but I actually thought youd have something attention-grabbing to say. All I hear is a bunch of whining about one thing that you can fix in case you werent too busy searching for attention.

  215. Make it a concern to update your washroom style with devices, furniture and also storage space. There are so many ways to make a modification in your shower room. Discover exactly how patterns, standards as well as straightforward refreshes can make one of one of the most vital rooms in your home feel like an entirely new room. Take these ideas to heart for remodels, restorations or simply regular weekend updates to your home’s accoutrements.

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