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Ir al gimnasio es uno de los mejores momentos del día, es el momento que dedicas a tu salud y te deshaces del estrés acumulado. Pero, el realizar los ejercicios con una postura que no es la óptima, trae como consecuencia no obtener los resultados esperados o posibles lesiones.
Por lo anterior es muy importante que siempre te acerques con un instructor ya que él te enseñará la postura correcta para realizar cada ejercicio, lo cual genera un mejor rendimiento en tu rutina.
5 consejos para que tu sesión de ejercicio sea más efectiva:
1. Calentar antes de iniciar tu rutina
La flexibilidad en los músculos es vital para poder realizar los ejercicios con la postura correcta, por eso es necesario realizar un calentamiento previo a la actividad física que va de 5 a 10 minutos, pasando por ejercicios cardiovasculares, el estiramiento que mejorará tu flexibilidad a la hora de iniciar tu rutina, para terminar con respiraciones y exhalaciones que ayudarán a oxigenar tu cuerpo. Aunque esto suene básico, muchas personas omiten el calentamiento antes de iniciar su entrenamiento lo cual puede derivarse en alguna lesión, ya que los músculos no tienen la elasticidad adecuada.
2. Sentadillas
Las sentadillas son ejercicios básicos para fortalecer los músculos de las piernas y el abdomen, al realizarlas es muy común tomar una postura que no es la correcta, para que la sesión de sentadillas sea efectiva se recomienda:
• Pararse con los pies abiertos a la altura de los hombros.
• Mantener la espalda en un ángulo de 90° mientras flexionas las rodillas sin mover la espalda.
• Regresar a la posición inicial con el mismo ángulo.
• Inhalar mientras bajas y exhalar al regresar a la posición inicial.
3. Abdominales
Según los expertos, las abdominales son unos de los ejercicios que más se utilizan para las rutinas de ejercicio, por eso nos comparten estos tips para ejercitar de manera adecuada el abdomen y evitar lesiones lumbares o de espalda:
• Al hacer las repeticiones de piernas, la posición de la espalda debe ser recta al suelo, es decir, en todo momento debe permanecer tocando el piso, se tiene que evitar formar un arco con la espalda para concentrar el trabajo y esfuerzo en la zona abdominal.
• Es recomendable realizar las abdominales que la persona resista, aquí también es importante más la calidad que la cantidad, es mejor hacer dos series de diez abdominales bien ejecutadas, que 100 abdominales con una postura inadecuada.
4. Pesas
Las pesas son imprescindibles en el gym, ayudan a fortalecer los músculos de manera progresiva. Lo que los expertos en pesas de recomiendan es realizar un entrenamiento que vaya de menos a más, empezando con menos intensidad y peso para posteriormente incrementarlo, ya que un error muy común es el levantamiento de un peso excesivo, esto ocasiona que el ejercicio se realice incompleto y la intensidad de ejecución vaya disminuyendo hasta interrumpir la rutina sin haberla terminado, los resultados no sean los esperados y algunas veces en lesiones en el área que se esté trabajando.
5. Flexiones de brazos en el suelo o lagartijas
Las lagartijas son el ejercicio básico para trabajar el pecho y los tríceps, parece fácil realizarlas, sin embargo, existen posturas específicas que se deben tomar para trabajarlo como es debido. Lo que se recomienda para trabajar de buena forma el pectoral con este ejercicio y evitar lesiones es lo siguiente:
• La posición inicial consiste en colocarse en el suelo boca abajo, apoyando las manos en el mismo y situándolas por debajo de los hombros y separadas a lo ancho de estos. Los pies pueden permanecer levemente separados o juntos.
• A continuación, inspirar y elevar el torso, de forma que los brazos y el pecho realicen todo el esfuerzo.
• Exhalar y regresar a la posición original.
Bloguera de hueso colorado desde el 2008. Porqué siempre hay algo que decir yes@elblogdeyes.com
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