Conozca la importancia del estiramiento

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A veces, cuando hacemos ejercicio, nos olvidamos de una de las partes más importantes de la práctica de los ejercicios: el estiramiento. La importancia del estiramiento es tan grande como la práctica del deporte en sí. Para que se entere, hablaremos de lo siguiente.

¿Cuál es la importancia de los estiramientos?

El ejercicio, aunque saludable y beneficioso para nuestro cuerpo, no es su estado natural. Por lo tanto, al hacerlo, el cuerpo sufre modificaciones que más tarde lo inducen a volver a su forma inicial.

Estos son algunos de los beneficios más importantes del estiramiento:

  • Previene lesiones
  • Evite las temidas estrías
  • Elimina la tensión muscular
  • Pueden preparar el cuerpo para el ejercicio
  • Mejora el flujo sanguíneo
  • Reabsorbe el ácido láctico evitando la fatiga
  • Nos lleva a un estado de relajación física y mental después del ejercicio
  • Ayuda a conocer nuestro cuerpo
  • Promueve la flexibilidad

Si no nos estiramos después del ejercicio, los músculos pueden no recuperarse de las microfisuras sufridas, lo que provocará lesiones que pueden acarrear graves consecuencias. Algunos de ellos se vuelven crónicos, como la tendinitis.

Si es realmente importante para ti, encontrarás un camino. Si no, encontrarás una excusa.

Además de todos estos beneficios, hay algunos adicionales, como el para mejorar nuestro rendimiento. Al hacer que los músculos se recuperen más rápido, serán más fuertes y estarán mejor preparados para una nueva sesión deportiva.

Cómo alargar correctamente

Aunque hay quienes deciden estirar antes del ejercicio, se recomienda reemplazarlo con una sesión de calentamiento y realizar los estiramientos al final de los ejercicios. ¿Cómo hacer esto? Aquí hay algunos consejos:

  • Dedique todo el tiempo que sea necesario. La importancia del estiramiento se refiere a todos los músculos, independientemente de si ha trabajado sólo con algunos de ellos. Para hacer esto, necesitará tiempo, tal vez diez minutos, así que separe este tiempo de su rutina para que pueda estirarse adecuadamente.
Mira también:   ¿El vapor es saludable? Aprenda acerca de la alternativa al tabaquismo

  • Posición correcta. El estiramiento debe realizarse en una posición estática, nunca con movimientos o rebotes repentinos.
  • Empezar de abajo hacia arriba. Para favorecer el flujo sanguíneo y para no olvidarnos de ninguna parte del cuerpo, es mejor estirar desde los pies hasta la cabeza. Estirar los isquiotibiales, hasta el gastrocnemio, cuadriceps y hasta el cuello, sin olvidar los brazos.
  • Relájate y respira. La respiración es uno de los puntos clave para el estiramiento. Inhale mientras hace esto y exhale mientras se estira. Cierre los ojos, relájese, concéntrese y respire varias veces intensamente.
  • Tirar del músculo. Los estiramientos no son movimientos simples, usted debe sentir la presión del músculo estirado, pero nunca debe sentir dolor. Si esto aparece, es porque no se está estirando de la manera correcta.
  • Cada estiramiento debe durar unos 30 segundos.
  • Si siente que un músculo no cede y le duele, pare. Detenga el entrenamiento y masajee el área mientras intenta, después de unos segundos, estirarse de nuevo más lentamente y sin detener el masaje.

A pesar de la importancia del alargamiento, hay situaciones en las que no se debe alargar bajo ninguna circunstancia:

  • Si tiene una fractura o lesión
  • Inflamación de las articulaciones
  • Si tiene osteoartritis acuosa o cualquier otra enfermedad que afecte el sistema óseo
  • Si hay algún dolor. Cuando esto sucede es porque algo no está funcionando bien, por lo que es mejor consultar a su médico o fisioterapeuta para saber qué está sucediendo primero y cómo tratarlo
  • .

Como ves, la importancia del estiramiento en los deportes es enorme . Con el estiramiento evitamos lesiones o enfermedades causadas por el esfuerzo. Si no sabe cómo hacer una serie de estiramientos, puede preguntarle a un entrenador en su gimnasio.

Cómo calentar antes de hacer ejercicio: qué hacer y qué no hacer El calentamiento antes de hacer cualquier tipo de ejercicio es importante para reducir el riesgo de lesiones. Descubre cómo calentar de la mejor manera posible! Leer más «

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