{"id":6215,"date":"2020-09-24T20:23:59","date_gmt":"2020-09-24T19:23:59","guid":{"rendered":"https:\/\/psicopico.com\/?p=6215"},"modified":"2022-01-12T20:21:01","modified_gmt":"2022-01-12T19:21:01","slug":"como-hacer-abdominales-de-la-manera-correcta","status":"publish","type":"post","link":"https:\/\/psicopico.com\/gl\/como-hacer-abdominales-de-la-manera-correcta\/","title":{"rendered":"(Espa\u00f1ol) \u00bfC\u00f3mo hacer abdominales de la manera correcta?"},"content":{"rendered":"<p class=\"qtranxs-available-languages-message qtranxs-available-languages-message-gl\">Esta noticia non est\u00e1 dispo\u00f1ible en galego...sent\u00edmolo. Proba en castel\u00e1n. Apertas! For the sake of viewer convenience, the content is shown below in the alternative language. You may click the link to switch the active language.<\/p>Realizar abdominales de la manera correcta es muy importante. No solo para obtener resultados eficientes, sino adem\u00e1s para no poner en riesgo nuestros m\u00fasculos y otras partes del cuerpo. Algunos de los errores m\u00e1s comunes son usar en exceso la espalda, no respirar adecuadamente, moverse bruscamente y exceder las repeticiones.<\/p>\n<p>A continuaci\u00f3n, conoceremos algunos consejos para sacar el m\u00e1ximo partido a este ejercicio sin sobrecargar la faja abdominal ni la columna.<\/p>\n<h2><strong>Respira estrat\u00e9gicamente<\/strong><\/h2>\n<p>La respiraci\u00f3n cumple un rol importante cuando nos ejercitamos, sobre todo al realizar abdominales. Si no <strong>respiramos de la forma correcta<\/strong>, producimos tensi\u00f3n abdominal y no la contracci\u00f3n que necesitamos. Conc\u00e9ntrate en tu respiraci\u00f3n, inhala antes de elevar el tronco y exhala el aire durante la contracci\u00f3n abdominal.<\/p>\n<h2><strong>Controla tus movimientos<\/strong><\/h2>\n<p><a href=\"https:\/\/www.20minutos.es\/noticia\/4366665\/0\/causas-y-tratamiento-de-la-lumbalgia-el-dolor-de-espalda-mas-frecuente\/\">Controla la zona lumbar<\/a>, evita que se cree un arqueamiento y movimiento excesivo en esta \u00e1rea. Este mal movimiento propicia lesiones y dolencias.No dobles tu cuello hacia dentro para <strong>controlar la columna o zona inguinal<\/strong>. Al entrenar la parte inferior del abdomen, aseg\u00farate de que la elevaci\u00f3n de las piernas no sobrepase con las rodillas la l\u00ednea de las caderas.<\/p>\n<h2><strong>Espacio correcto entre la barbilla y el pecho<\/strong><\/h2>\n<p>Como mencionamos en el anterior punto, no debemos tirar del cuello al hacer abdominales. Aseg\u00farate de que el tama\u00f1o del pu\u00f1o de tu mano separe la barbilla y el pecho. De esta forma, no tensionamos el cuello y <strong>centramos el trabajo en los m\u00fasculos del abdomen<\/strong>.<\/p>\n<h2><strong>\u00a0<\/strong><strong>Acepta tu nivel f\u00edsico<\/strong><\/h2>\n<p>Debes ser <strong>consciente de tu condici\u00f3n f\u00edsica<\/strong> o la falta de esta. No inicies una rutina de abdominales con ejercicios complejos, pues lo \u00fanico que conseguir\u00e1s ser\u00e1 aburrirte o, en el peor de los casos, <a href=\"https:\/\/psicopico.com\/psicologia-de-la-lesion-deportiva-variables-y-fases-fundamentales\/\">lesionarte<\/a>.<\/p>\n<p>Al principio puedes dise\u00f1ar una rutina de ejercicios simples que incluya otros grupos musculares como flexiones, sentadillas o dominadas. Adem\u00e1s, opta por clases como <strong>pilates, Body Pump o yoga<\/strong>. Estas disciplinas trabajan en gran medida la zona abdominal. Una vez tanto tu faja abdominal como tu espalda est\u00e9n fortalecidas puedes entrenar rutinas m\u00e1s demandantes en un banco de abdominales. Los <a href=\"https:\/\/www.fitnesspiratas.es\/banco-abdominal\/\">bancos de abdominales mantienen la tensi\u00f3n muscular al m\u00e1ximo<\/a> porque los ejercicios se realizan en suspensi\u00f3n.<\/p>\n<h2><strong>No eleves tu espalda exageradamente <\/strong><\/h2>\n<p>Contrario de lo que muchos piensan, no porque eleves m\u00e1s tu espalda el abdominal estar\u00e1 mejor hecho. Al levantarla en demas\u00eda, el esfuerzo se focaliza en esta zona, <strong>m\u00e1s no en el abdomen<\/strong>.<\/p>\n<h2><strong>Colocaci\u00f3n correcta de los codos<\/strong><\/h2>\n<p>Los codos deben estar separados de lado a lado. Es incorrecto dirigir los codos hacia adelante y colocar las manos detr\u00e1s de la cabeza. As\u00ed solo logramos un <strong>sobreesfuerzo del cuello y cabeza<\/strong>, m\u00e1s no de la zona abdominal.<\/p>\n<h2><strong>Calidad antes que cantidad<\/strong><\/h2>\n<p>Repetir los mismos movimientos hasta el cansancio del m\u00fasculo no es eficaz. Es mejor <strong>hacer menos repeticiones pero a consciencia<\/strong>, es decir, de forma lenta y sosteniendo la contracci\u00f3n del m\u00fasculo por cortos periodos. Eso s\u00ed, siempre con la pelvis en retroversi\u00f3n y el sacro apoyado.<\/p>\n<p>&nbsp;<\/p>\n<p>Photo Source: <a href=\"https:\/\/www.ryderwear.com\/\">https:\/\/www.ryderwear.com\/<\/a>","protected":false},"excerpt":{"rendered":"<p>Esta noticia non est\u00e1 dispo\u00f1ible en galego&#8230;sent\u00edmolo. Proba en castel\u00e1n. Apertas! For the sake of viewer convenience, the content is shown below in the alternative language. You may click the link to switch the active language.Realizar abdominales de la manera correcta es muy importante. No solo para obtener resultados eficientes, sino adem\u00e1s para no poner [&hellip;]<\/p>\n","protected":false},"author":168,"featured_media":6217,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"_joinchat":[],"footnotes":""},"categories":[18],"tags":[47],"class_list":["post-6215","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-deporte","tag-deporte-2"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>(Espa\u00f1ol) \u00bfC\u00f3mo hacer abdominales de la manera correcta? - PsicoPico<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/psicopico.com\/como-hacer-abdominales-de-la-manera-correcta\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"(Espa\u00f1ol) \u00bfC\u00f3mo hacer abdominales de la manera correcta? - PsicoPico\" \/>\n<meta property=\"og:description\" content=\"Esta noticia non est\u00e1 dispo\u00f1ible en galego...sent\u00edmolo. 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You may click the link to switch the active language.Realizar abdominales de la manera correcta es muy importante. 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