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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


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:





-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!

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