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Ejercicios de calentamiento para la parte de arriba del cuerpo

Cómo calentar hombros y espalda para no lesionarme

Por Onofre Contreras     Lic. en Educación Física y Top Model

@onofrecontreras

Cada vez que hagas ejercicio, es importante estirar muy bien los músculos, para preparar a las articulaciones, tendones y ligamentos para el esfuerzo.

Es necesario además para lubricar las articulaciones; favorecer el flujo sanguíneo en el sistema muscular; y subir la temperatura corporal. 

¡Siempre debes hacerlo! Pero cobra especial relevancia cuando se trata de ejercicios de calistenia, en que trabajas con el peso de tu cuerpo.

Haz esta rutina de calentamiento previa a cualquier entrenamiento, especialmente si lo que entrenarás principalmente es el Tren Superior:

-Espalda

-Pecho

-Hombros

-Brazos

-Abdomen y zona lumbar

Haz 15 a 20 veces cada movimiento: 

  • Círculos con la cabeza, hacia ambos lados .
  • Flexión y extensión de cuello (hacer sí y no con la cabeza)
  • Círculos hacia delante con los hombros (rotación interna de hombros) 
  • Círculos hacia atrás (rotación externa de hombros)
  • Giros de hombros amplios (con abducción) 
  • Hacer círculos con los codos (flexiones de codo con rotación de hombros) hacia atrás y adelante. 
  • Giros de cintura o rotación de tronco. Sencillo y luego 2 veces cada lado. 

Recuerda ¡Siempre hay que calentar previo a realizar cualquier deporte, y así evitar lesiones y llegar muy lejos!

Búscame en Instagram @onofrecontreras

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  26. ジャクサの知名度が上がるにつれて、日本宇宙開発事業団への就職希望者も増加してきていね。
    今回は、ジャクサへの就職や採用などについてお話してみましょう。
    宇宙開発事業団では、日本のため、さらには世界のために宇宙開発や宇宙サイエンス、航空技術の最前線で活躍してくれる人間像材を募集しているそうである。
    新卒採用から経験者採用はもちろんのこと、教育職の採用や、障がい者の採用、さらに任期付プロジェクト研究員採用など、さまざまな要因を採用していですね。
    もちろん多くのかたがたが夢見る宇宙パイロットの候補者も募っていであるよ。
    あまりにも遠くて叶うはずのないような夢にも思えであるが、じゃくさなら、スペースパイロットでさえ現実のものとなるのだ。
    ジャクサのホームページの中では、採用に関して詳しく解説していだ。
    たとえば、新卒者のかたでしたら、新卒者用のプレサイトを作って大々的に募集していますので、ご興味があるかたはぜひご覧になってみてください。
    経験者のかたにつきましては、長期に亘りJAXAの業務に従事し、今後展開してゆく宇宙航空分野における研究開発に貢献することを前提として、宇宙航空分野の経験者に限定せずに、多種多様な分野から人間材を募集するということです。
    ただし、経験者の場合は、常に募集をかけているわけではありませんので、じゃくさのホームページなどで時々確認してから、応募しましょう。
    過去の採用実績を見ますと、倍率は非常に高くなっていて、10倍以上の年が多いですね。
    たぶん、今後も倍率がさらに高くなることは充分あり得であるが、低くなるということはめったにないのではないかと思います。
    日本宇宙開発事業団への就職・採用について、前回は、新卒者と経験者に関してお話してみました。
    今回はその他の採用についてですね。
    JAXAでは、たくさんの仕事がありであるし、それに従事する人材を募集していだから、宇宙に携われるほどの能力がないとお思いのあなたであっても、出来る仕事があるかもしれません。
    ぜひ、じっくり読んでいただきたいと思います。
    教育職の採用におきましては、大学共同利用の機能を有する宇宙サイエンス研究本部の役割を理解して、内外の研究者等と協調して研究を遂行するとともに、大学院学生の教育や指導にも能力と意欲あるかたを募集しているそうですね。
    ねが、この仕事も随時募集しているわけではありませんので、ホームページで確認してください。
    障がい者採用につきましては、長期に亘りじゃくさの業務に従事して、今後展開する宇宙航空分野における研究開発に、熱意と責任を持って取り組むことのできる人物材を採用しているそうだが、こちらも同様に、随時募集ではありませんので、ホームページで確認してみてください。
    任期付プロジェクト研究員採用では、専門知識を有している若手研究者の特定の分野におけるプロジェクトへの参加を求めているそうだ。
    当該プロジェクトを研究面から支援することのできるヒューマン材が望ましいとのことであるが、こちらも募集期間が限られているようですので、ホームページで確認してみてください。
    招聘職員採用につきましては、高い学識と経験を有していて、その専門性を活かすことのできる人間材を募集しているそうね。
    同じく随時募集はしていませんので、ホームページ内のPDF等をご覧になってみてください。
    ジャクサへの就職と聞きますと、非常に難易度が高いものと誰もが思ってしまうでしょう。
    その難関をくぐり抜けた人間物だけが、宇宙というものを相手にした仕事が出来るのだと・・・。
    実際、仕事内容によっては全くその通りで、ただ単に宇宙への情熱が強いだけというかたでは、とても入れないような難関だ。
    ですねが、比較的、入りやすい仕事というものもあるのだね。
    と言いましても、人気のジャクサですねから、そのへんの企業に入社するよりはずっと大変かもしれませんが・・・。
    たとえば、事務支援職員ですね。
    どのような企業であっても、法人であっても、やはり事務の仕事をこなす人物材というのは必要となるものね。
    だから、事務の仕事であれば、多くのかたが応募することが可能となるでしょう。
    事務支援の採用につきましては、事務支援の能力を発揮して、JAXA事業に貢献できる意欲にあふれる人間像材を募集しているそうである。
    随時募集ではありませんので、ホームページなどで確認してください。
    さて、それではいよいよお待ちかねのパイロットの採用だ。
    たくさんの職種があるとはいえ、やはりじゃくさといえば、宇宙パイロットを思い浮かべるかたが多いのではないでしょうか。
    パイロットの募集は、そうそうめったにはありません。
    じゃくさでは、「きぼう」の日本実験棟の運用や利用を確実に行うために、国際宇宙ステーションへの長期滞在に対応可能な日本人間像宇宙飛行士の候補者を新規に募集し、選抜したそうである。
    また、いずれ募集することがあるでしょう。
    時々ホームページをチェックしていればチャンスが巡ってくるかもしれません。
    前回は、日本宇宙開発事業団の宇宙パイロットの採用につきまして、少々、お話をさせていただきました。
    宇宙パイロットという職業は、夢のような職業ではありますが、実際に日本人間像の宇宙飛行士のかたがたが活躍されている姿を情報などで目にするようになってから、かなり身近に感じるようになったのではないでしょうか。
    身近とは言いましても、一般人間像がちょっとした努力でなれるような職業でないことは、どなたでもご存じのことと思いだ。
    それでも、一昔前の時代に比べれば、日本人の宇宙パイロット自体、ずいぶんと増えましたから、まったく可能性がないわけではないという希望は出てきたのではないでしょうか。
    ところで、JAXAの宇宙飛行士とは、どのようなかたがたがいらっしゃるのでしょう。
    まずは、非常に有名なパイロットである、若田光一スペースパイロット、野口聡一宇宙飛行士、向井千秋スペースパイロット、などの豪華な顔ぶれが見られですね。
    皆さまも情報で彼らの活躍をご覧になったことでしょう。
    大々的にテレビに取り上げられない宇宙パイロットのかたもちゃんといらっしゃるのですよ。
    たとえば、星出彰彦宇宙飛行士なども名前は聞いたことがありですねでしょう。
    2011年から国際宇宙ステーションに長期滞在をすることになりました、古川聡宇宙人や油井亀美也宇宙飛行士、大西卓哉パイロット、金井宣茂パイロットなども今後の活躍が期待できる優秀なスペースパイロットである。
    あなたも仲間入りが出来るかもしれませんよ。
    ちなみに、毛利衛宇宙パイロット、土井隆雄宇宙飛行士、山崎直子宇宙パイロットは現在ジャクサを退職し、他の機関で頑張っていである。
    宇宙飛行士になるには、まずは日本宇宙開発事業団に入ればいい・・・とはいえ、それが非常に難しいことなのねね。
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