Inicio Ejercicio 10 tipos de lagartijas

10 tipos de lagartijas

Las lagartijas (push-ups) forman parte de los ejercicios más populares debido a que trabajas todo el cuerpo y porque pueden hacerlas desde la persona que va iniciando, hasta la más entrenada; siempre considerando su nivel de fitness.

La esencia es que con los brazos, tronco y manteniendo control con las piernas, logres despegar del suelo tu peso corporal. Puedes arrancar haciéndolo contra la pared y llegar hasta hacerlo con una mano o pliométricas. Checa las distintas variantes.

Estándar

Estas son las lagartijas con las que las personas están más familiarizadas. Comienza tendiéndote boca abajo sobre el piso con las palmas de tus manos apoyadas justo a lado de tus hombros. La parte baja de tu cuerpo debe estar apoyada al piso por los dedos de tus pies. Comienza el movimiento presionando tus palmas contra el piso y extendiendo tus brazos, despegando el cuerpo del piso. Una vez que tus brazos están completamente extendidos, lentamente baja tu cuerpo hacia el piso. Cuando tu pecho esté aproximadamente a una distancia equivalente a tu puño del piso, extiende los brazos para hacer una nueva repetición.

Modificadas

Las lagartijas modificadas son usadas para aminorar el nivel de dificultad del ejercicios para permitir hacerlo a aquellos con menos fuerza. Para llevar a cabo las lagartijas modificadas, apoya tus rodillas sobre el piso, no dobles tu cadera hacia afuera y mantén tu espalda recta cuando hagas este ejercicio.

Lagartijas de diamante

Las lagartijas de diamante se hacen para aumentar la cantidad de trabajo hecho por los triceps. Cuando hagas estas lagartijas coloca tus manos bajo tu pecho con tus pulgares e índices tocándose para crear una figura de diamante.

Con los nudillos

Las lagartijas con nudillos pueden ser útiles si tienes problemas con tus muñecas independientemente de que tan flexibles sean en posición neutral durante este ejercicio. Coloca tus manos sobe el piso con el puño cerrado y los nudillos hacia abajo

Con los pies elevados

Hacer lagartijas con tus pies elevados es más difícil que las lagartijas estándar. Eleva tus pies colocándolos en una superficie tal como una banca, una silla, una caja o incluso sobre las manos de un compañero.

Con la parte superior de tu cuerpo elevado

Las lagartijas con la parte superior del cuerpo elevado son más fáciles de hacer que las lagartijas normales y es una buena manera de enseñar el ejercicio. Puedes elevar tu cuerpo con una silla, o un banco. Entre más alto sea el objeto, más fácil será llevar a cabo tu ejercicio.

Con un brazo

Las lagartijas de un sólo brazo son uno de los tipos más difíciles de hacerlas. Esto es porque uno de tus brazos tiene que hacer el trabajo de los dos, además de que tu cuerpo tiene que compensar por el cambio en el balance y la estabilidad que sucede.

lagartija con un brazoCon una pierna

Las lagartijas con una pierna son hechas de la misma manera que las lagartijas normales con la diferencia de que tienes que sostener una pierna sin apoyarla al piso. Hacer las lagartijas de esta manera aumenta el nivel de dificultad obligando al cuerpo a compensar la alteración en el equilibrio y la estabilidad así como a usar los músculos de la cadera y la parte superior de la pierna para sostener la extremidad.

Sobre superficies inestables

Puedes usar una superficie inestable para complicar las lagartijas normales. Una pelota de equilibrio, sogas, un disco de balance o un cojín puede ser usado para crear una superficie inestable. Coloca la superficie entre el piso y tus manos o entre el piso y tus pies.

Con palmadas

Dar una palmada entre lagartijas introduce un elemento pliométrico al ejercicio. Haz este ejercicio empujando tu cuerpo lejos del piso los suficientemente alto para que puedas dar una palmada con tus manos antes de descender nuevamente a la posición inicial.

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