Inicio Ejercicio Cómo subir la cuerda, conoce esta técnica

Cómo subir la cuerda, conoce esta técnica

Sube la cuerda con la técnica de pinza.

¿Has visto la cuerda colgada en el gym o club, pero no te atreves a subirla? ¡Es un ejercicio duro, pero con una buena técnica puedes lograrlo más fácilmente! Alberto Hernández, head coach de UNUS Health Coaching, y experto en entrenamientos para carreras de obstáculos, te enseña cómo trepar la cuerda.

La forma “ideal” -por decirlo de algún modo- sería hacerlo solo con la fuerza de los brazos y teniendo mucho control en la zona abdominal para evitar columpiarte. Si aún no lo logras, intenta la técnica de pinza, en que te ayudas con las piernas.

Este ejercicio es cada vez más popular en los estudios de entrenamiento funcional y boxes de crossfit, porque te hace trabajar ¡todo el cuerpo!

¡Checa otras formas de subir la cuerda, de fácil a avanzado CLICK!

¿Cómo ayudarte con los pies? Prueba la técnica de pinza.

Para subir:

  • Este ejercicio requiere de una serie de acciones combinadas:
    • Presión de los pies hacia la cuerda,
    • fuerza abdominal
    • flexión de cadera, (subir los muslos) y
    • el empuje de los brazos.
  • Enganche de pies: si la cuerda no cuenta con nudos debes enredarla en tu pierna (debajo de la rodilla), para que pase por debajo de tu suela y hagas presión con el otro pie a manera de lograr un punto de apoyo.

Paso a paso:

  • Pones el empeine pegado a la cuerda.
  • Con el otro pie, “tomas” la cuerda y la enredas de manera que se apoya sobre el otro pie.
  • Esto ayuda a hacer un descanso, que te permite apoyarte y así tener “un soporte” para subir.
  • ¡Muy importante que procures mantener los brazos doblados a 90º! Porque así eres biomecánicamente más fuerte para trepar y bajar.

Para bajar:

Si creías que subir era lo más complicado, bajar requiere de un mayor control. En este paso los ejercicios son al revés:

  • Primero el brazo desciende,
  • se aprieta el abdomen para bajar las piernas y tener un control sobre la cuerda evitando que ésta baile o se columpie,
  • para después presionar la cuerda con los pies, estableciendo un freno.

¡Además está el factor de la fuerza de gravedad, que al “jalarte al piso” te obliga a hacer más esfuerzo, para no caerte o quemarte las manos con la cuerda!

¡Pon esta técnica en práctica! Y busca a Alberto en su instagram @coachbeto_unus

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