Chris tiene un entrenamiento que querrás incorporar a tu rutina matutina de calistenia: Planchas. Ocho minutos de tu tiempo con ocho variaciones de plancha: 45 segundos de retención con un descanso de quince segundos para cada plancha. Pero antes de empezar con el ejercicio, exploremos los increíbles beneficios de incluir una rutina de planchas.
Las planchas activan los músculos del core con mayor eficacia que muchos otros ejercicios abdominales. Trabajan el recto abdominal (los músculos profundos responsables de ese deseado six-pack) y fortalecen el transverso abdominal (esencial para la estabilidad de la columna vertebral). Practicando planchas a diario, desarrollarás una base sólida para el core.
La plancha diaria ayuda a fortalecer la columna vertebral al fortalecer los músculos del core. También previene la rigidez de los flexores de la cadera y contribuye a un mejor equilibrio. Un core contraído te anima a mantener una postura erguida y correcta durante todo el día.
Las planchas mejoran tu estado físico general al aumentar la conciencia corporal. Tu cuerpo funciona como una cadena cinética, donde el movimiento de una articulación afecta el movimiento de otra. Con un core más fuerte, te moverás con mayor eficiencia y usarás los músculos adecuados durante diversas actividades.
La disciplina de la plancha diaria puede tener un impacto positivo en tu bienestar mental. Proporciona una sensación de logro y concentración, contribuyendo a una mentalidad más saludable. Las planchas son gratuitas y solo requieren unos minutos de tu tiempo. Puedes realizarlas en cualquier lugar sin necesidad de equipo especial ni membresía de gimnasio.
¡La constancia es clave! Para obtener el máximo beneficio en cada ejercicio, recuerda trabajar bien el core: contrae todos los músculos del cuerpo como si fueran uno solo, mantente firme y en una postura perfecta, y asegúrate de que tus caderas no se hundan ni suban demasiado. Si en algún momento te cansas, tómate un segundo para recuperar el aliento y luego intenta continuar. Si alguna vez se vuelve demasiado difícil, o eres principiante, siempre puedes seguir haciendo las mismas variaciones de plancha con el brazo sobre una superficie elevada. ¡Comencemos!
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La MEJOR app de calistenia: técnicas secretas, programas y tutoriales paso a paso probados por miles de personas para alcanzar sus objetivos. El enfoque sistemático más simple te permite aprender fácilmente cualquier movimiento de calistenia, como el pino, el muscle up y la plancha. Todo está aquí: https://WWW.THENX.COM
11 comentarios
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