Dom. Jul 3rd, 2022

Te presentamos los estiramientos básicos para equilibrar tu rendimiento deportivo que debes incorporar a tu rutina diaria.

  1. Estiramiento lateral del cuello.- Sentado o bien erguido poner la mano sobre la cabeza hacia la oreja contraria. Luego tirar con la mano lateralmente con suavidad y no dejar de mirar al frente y sentir un estiramiento en la región lateral del cuello, en el lado contrario de la mano situada sobre la cabeza. Luego, deja que el hombro descienda suavemente para ayudar a acentuar el estiramiento. Mantener esta posición de 15 a 30 segundos y realizarla tres veces por cada lado.

    Aplicación al triatlón: Es imprescindible una flexibilidad del cuello adecuada. Nadar a crol en aguas abiertas requiere la capacidad de avistar boyas y los nadadores deben levantar la vista con frecuencia, además de cambiar el patrón respiratorio de un lado al otro en función del oleaje. Además, rodar en bicicleta en posición aerodinámica puede provocar fatiga del cuello y acumulación de tensión en la nuca. Los corredores deben tener fuerza y flexibilidad en el cuello para mantener una posición neutra de la cabeza y de la espalda para lograr el máximo dominio técnico.

  2. Estiramiento frontal del brazo en una pared.- De pie, frente a una pared a unos 30-60 cms. «caminar» con los dedos de una mano subiendo con ellos por la pared hasta sentir un estiramiento en el pecho y los brazos. Puedes inclinarte hacia delante para aumentar el estiramiento. Mantén la posición de 15 a 30 segundos y repítelo tres veces por cada lado.

    Aplicación al triatlón: Nadar a crol largas distancias en aguas abiertas, requiere que el triatleta dé largas brazadas de forma constante, potenciando al máximo la distancia por la brazada y la eficiencia. El entrenamiento de la flexibilidad para la región pectoral y la parte superior de la espalda, sirve para mejorar la capacidad del triatleta de alargar los brazos.

  3. Estiramiento del tríceps.- Partiendo de una posición erguida de pie, llevar una mano por detrás de la cabeza hacia la parte posterior del hombro contrario. Con el codo flexionado hacia el techo, usar la otra mano para tirar del codo hacia la cabeza. Mantener esta posición durante 15 a 30 segundos. Repetir tres veces por cada lado.

    Aplicación al triatlón: Nadar a crol en aguas abiertas activa el tríceps en una fase propulsiva clave de la brazada. Los ciclistas también requieren un amplio uso del tríceps al escalar agresivamente separados del sillín.

  4. Estiramiento de pectorales.- Ponerse de pie en el hueco de una puerta o cerca de ella y poner la mano del brazo que se vaya a estirar en la pared o en el dintel de la puerta. Rotar el cuerpo para apartarlo de la mano y sentir el estiramiento en la parte anterior del hombro. Mantener esta posición durante 15 a 30 segundos. Repetir tres veces por cada lado.

    Aplicación al triatlón: Estirar la región pectoral beneficia a todas las disciplinas deportivas del triatlón. Los nadadores conseguirán con este tipo de estiramientos una mayor extensión del brazo y capacidad de alargar el cuerpo, permitiéndoles adoptar una posición hidrodinámica en cada brazada. Los ciclistas disfrutarán de una mejora en la capacidad para pedalear esprintando, separados lógicamente del sillín y agarrando la parte baja del manillar o en las manetas. Los corredores podrán impulsarse mejor con los brazos al acometer repechos empinados.

 

 

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