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Cómo hacer abdominales sin que duela el cuello

Si alguna vez, haciendo crunch abdominal (flexión de tronco) terminas con dolor de cuello, quiere decir que algo en tu técnica es incorrecto. Los pasos para una buena abdominal son:

  1. Acuéstate en el piso (tapete) o una banca.
  2. Dobla las rodillas, apoyando los pies en el piso.
  3. Pon las manos detrás del cuello y nuca, como haciendo una férula al rededor, dándole soporte.
  4. Dirige la mirada y cara hacia arriba para que no generes tensión innecesaria en cuello y trapecios.
  5. TIP: Junta las costillas al centro, y mete el ombligo como si quisieras que tocara la espina dorsal.
  6. Flexiona el tronco, como queriendo acercar las costillas flotantes a la cresta ilíaca (huesos de la cadera).
  7. Intenta despegar las escápulas “alas” del piso, al hacer la flexión.
  8. Regresa a la posición de inicio sin que la cabeza toque el piso.
  9. Mantén el cuello relajado y concéntrate en el esfuerzo en el abdomen.
  10. El movimiento es tan pronunciado como tu propio de rango movimiento lo permita.

Para incrementar el nivel de dificultad y variarlo, estira las piernas y que hagan un ángulo de 45º en relación con el piso. Así se incrementa la tensión de la parte baja del abdomen.

TIP Ejercicio:

  • Haz 5 series de 20 repeticiones, por lo menos 3 veces por semana.
  • Puedes hacer 20 con las rodillas en el piso, y luego 20 con las piernas extendidas. Y repetir.


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