Inicio Ejercicio Ejercicios de calentamiento para la parte de arriba del cuerpo

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

LOCACIÓN: SPACES Arquímedes, un espacio de trabajo para la comunidad emprendedora.

WEB https://www.spacesworks.com/es-mx/ciudad-de-mexico/arquimedes/

FACEBOOK @spacesworks

30 Comentarios

  1. Hello everybody, here every one is sharing these kinds of knowledge, therefore
    it’s fastidious to read this weblog, and I used to pay a visit
    this blog all the time.

  2. Awesome site you have here but I was curious about if
    you knew of any discussion boards that cover the same topics talked about
    here? I’d really like to be a part of group where I can get suggestions from other knowledgeable people
    that share the same interest. If you have any suggestions, please
    let me know. Appreciate it!

  3. Write more, thats aall I have to say. Literally, it seems as thouh you relied on the video to mske
    your point. You definitely know what youre
    talking about, why waste your intelligence on just posting videos to your
    site when youu could bbe giving us something enlightening to read?

  4. Whats up this is kind of of off topic but I was wondering
    if blogs use WYSIWYG editors or if you have to manually code with HTML.

    I’m starting a blog soon but have no coding expertise so I wanted to get advice
    from someone with experience. Any help would be greatly
    appreciated!

  5. I feel that is one of the such a lot important information for me.
    And i’m happy reading your article. However wanna commentary
    on few general things, The web site taste is perfect, the articles
    is in point of fact excellent : D. Good activity, cheers

  6. Fantastic goods from you, man. I have understand your
    stuff previous to and you’re just too wonderful.
    I really like what you’ve acquired here, certainly like what you’re stating and the way in which you
    say it. You make it entertaining and you still care for to keep it sensible.
    I can’t wait to read much more from you. This is really a
    terrific website.

  7. Good day! This post couldn’t be written any better!
    Reading through this post reminds me of my old room mate! He
    always kept chatting about this. I will forward this write-up to him.

    Fairly certain he will have a good read. Thanks for sharing!

  8. This is the right webpage for anyone who wants to find out about
    this topic. You understand so much its almost tough to argue with you
    (not that I really would want to…HaHa). You definitely put a new spin on a subject which has been discussed
    for many years. Great stuff, just excellent!

Dejar una respuesta

Please enter your comment!
Please enter your name here