Lun. May 16th, 2022

Tenemos que preservar las zonas o partes de las que se componen un buen calentamiento y desechar la idea de que se puede calentar correctamente empezando a trotar despacio.

Una primera parte correspondiente a un cuarto del tiempo lo dedicamos a movimientos articulares ordenados, empezando por arriba, el cuello y terminando por los tobillos.

Una segunda parte o zona aeróbica en la cual el objetivo es activar el sistema aeróbico mediante ejercicios que nos hagan subir las pulsaciones, saltos frontales y laterales, rebotes, elevación de piernas, rodillas, etc.

Una tercera parte más específica, en este caso calentamiento intenso de las zonas abdominales, muslos y piernas. Dando movilidad a las articulaciones que componen estas zonas, cadera, rodilla y tobillo. No vendría mal realizar algunas flexiones de brazos o fondos.

Una parte final (cuarta parte) de estiramientos globales y específicos, no podemos olvidarnos realizar ejercicios de estiramientos del tren superior y el cuello. Pero tenemos que dar más importancia al tren inferior y zona de los glúteos. En esta parte intentaremos recuperar algo de las pulsaciones adquiridas en la parte aérobica pero no tienen que llegar al estado anterior.

Este sería el calentamiento ideal para una persona que va a realizar ejercicio. Procura hacer los más que puedas y dedicarle una media de 15 minutos antes de iniciar un entrenamiento y/o competencia.

Fuente: http://www.el-triatlon.com/carrera/calentamientoCorredor.php

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