Ejercicios de Power Ball: ¿conoces esta nueva tecnología?

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En el campo de la kinesiología y la fisioterapia, ha surgido una nueva metodología de ejercicio con notables ventajas para la recuperación y el fortalecimiento muscular . Son ejercicios con Power Ball, un instrumento práctico y fácil de usar para trabajar desde los dedos hasta los hombros.

Las Power Balls son pelotas del tamaño de una pelota de tenis con un giroscopio dentro. Cuando se gira en cualquier dirección, este giroscopio proporciona una resistencia proporcionalmente opuesta, por lo que la fuerza necesaria para continuar el movimiento de la mano aumentará.

Beneficios de los ejercicios de Power Ball

Tanto en el campo de la rehabilitación como en el del fitness fisioterapéutico, los Power Balls ofrecen grandes ventajas. Entre los principales, encontramos:

  • Aumentar la fuerza muscular
  • Aumentar la fuerza y estabilidad muscular .
  • Estimular las conexiones cerebrales para crear respuestas inmediatas a los movimientos necesarios.
  • Son eficientes: unos pocos minutos de trabajo diario son suficientes para obtener resultados.

¿Cómo sostenerlo?

El Power Ball debe estar situado en el centro de la palma de la mano. El agarre se realiza con todos los dedos excepto el dedo mínimo, que debe estar en la parte inferior como soporte.

Ejercicios de Power Ball

Estas esferas son ideales para trabajar los músculos de todo el brazo. Desde los dedos hasta los hombros, incluyendo las muñecas, los antebrazos y los codos, todo el mundo se beneficiará de su uso. Aquí hay algunos ejercicios que puedes hacer con ellos:

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1. Rotación a velocidad moderada

Como todos los ejercicios de Power Ball, consiste en girar la bola en una dirección. La velocidad debe ser entre lenta o moderada, lo que permitirá prolongar el trabajo por más tiempo.

La idea es hacer entre 1 y 3 minutos con cada mano, alternando en cada serie. Si te resistes más, perfecto, esto dependerá de la condición de cada usuario. Es mejor aumentar progresivamente el tiempo de trabajo.

2. Ejercicios de fuerza y resistencia

Ideal para tenistas, golfistas, escaladores y ciclistas, entre muchos otros. Consisten en hacer girar la bola un poco más rápido que la velocidad inicial y mantener el ritmo lo más rápido posible.

La resistencia creciente que ofrece este elemento aumentará la carga sobre el músculo. Al mismo tiempo, aumentará la resistencia y la estabilidad de los músculos en situaciones de fatiga o demanda.

Hay muchos deportes que dependen de lo que seamos capaces de hacer con nuestros brazos. Por lo tanto, los ejercicios con Power Ball son extremadamente útiles en estos casos.

3. Trabajos de rehabilitación

Un uso alternativo del Power Ball es trabajar en el síndrome del túnel carpiano. La pelota debe sujetarse con las yemas de los dedos y mirando hacia abajo. Es decir, la palma de la mano debe formar un ángulo de 90 grados con el antebrazo. La rotación debe ser lenta y constante.

Por otro lado, para rehabilitar el codo de tenista, puede frotar la pelota en el antebrazo.

4.  Planificación mensual del entrenamiento con Power Ball

La empresa fabricante oficial de estas pelotas ofrece un entrenamiento en su página web oficial, con ejercicios para una semana tras otra. Son ejercicios que progresan gradualmente en términos de duración. Es como sigue:

  • Semana 1: 3 series de 30 segundos con cada mano, alternativamente. Se debe dejar un minuto de descanso entre cada serie. Debe hacerse cada dos días.
  • Semana 2: 3 series de 30 segundos con cada manecilla con un minuto de descanso, todos los días de la semana.
  • Semana 3: 3 series de 60 segundos con cada mano con un descanso. Una vez más, debe hacerse cada dos días.
  • Semana 4: como en los primeros 15 días, se repiten los ejercicios de la semana anterior (los 3), pero todos los días.
Mira también:   Descubra cinco ejercicios que son ideales para las lesiones de rodilla

5. Fortalecimiento y rehabilitación del hombro

Este ejercicio consiste en hacer el movimiento normal con la Power Ball, pero con el brazo levantado. Precisamente, debe estar justo por encima del nivel de la cabeza. Sirve para fortalecer la zona y recuperar la fuerza y la pérdida de tonificación.

6. Prevención de lesiones por esfuerzo repetitivo

Por pequeño que parezca, los movimientos requeridos para operar teclados y ratones pueden causar lesiones por uso excesivo o estrés. Por lo tanto, adquirir fuerza y resistencia en ellos, así como ejercitarlos regularmente, puede ser una gran alternativa para evitarlos.

Los músculos del antebrazo están sobrecargados con este uso y, por lo tanto, generan inflamación del tendón o discapacidad o dolor por el movimiento de la muñeca o de los dedos. También pueden causar el síndrome del túnel carpiano. Los ejercicios con la Power Ball pueden prevenir y aliviar estos síntomas.

Como podemos ver, los beneficios de estas bolitas son muchos y muy importantes. Si su médico lo aprueba, no estaría de más incorporar estos ejercicios a su rutina. Puede utilizarlo mientras viaja o trabaja, y puede hacer ejercicio en cualquier lugar.

Cómo eliminar el dolor de rodilla con ejercicios Hablemos de algunos ejercicios para eliminar el dolor de rodilla, una de las articulaciones más importantes de nuestro cuerpo. Leer más

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