{"id":1406,"date":"2016-11-21T00:00:00","date_gmt":"2016-11-21T07:00:00","guid":{"rendered":"https:\/\/www.vailhealth.org\/tips-to-improve-your-form-for-winter-sports\/"},"modified":"2026-04-01T09:16:48","modified_gmt":"2026-04-01T16:16:48","slug":"consejos-para-mejorar-tu-tecnica-en-deportes-de-invierno","status":"publish","type":"post","link":"https:\/\/www.vailhealth.org\/es\/news\/tips-to-improve-your-form-for-winter-sports\/","title":{"rendered":"Consejos para mejorar tu t\u00e9cnica en deportes de invierno"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Este art\u00edculo se public\u00f3 por primera vez en la revista Vail Health Magazine de VVMC, en la edici\u00f3n de primavera de 2016. Hay ejemplares gratuitos disponibles en los quioscos de todo el condado de Eagle.<\/p>\n\n\n<p class=\"wp-block-paragraph\">Los fisioterapeutas de Howard Head Sports Medicine, Zack Dicristino, MSPT, OCS, y Ana Robinson, PT, DPT, OCS, demuestran consejos para maximizar el rendimiento en algunos de tus deportes de invierno favoritos.<\/p>\n\n\n<p class=\"wp-block-paragraph\">Escalada en hielo<\/p>\n\n\n<p class=\"wp-block-paragraph\">Por Zack DiCristino, MSPT, OCS<\/p>\n\n\n<p class=\"wp-block-paragraph\">Fisioterapeuta y proveedor m\u00e9dico oficial de los equipos de escalada de EE. UU.<\/p>\n\n\n<p class=\"wp-block-paragraph\">Elevaci\u00f3n de rodilla al pecho<\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>En posici\u00f3n de pie, levanta una rodilla hacia tu pecho.<\/li>\n\n\n<li>Acerca tu rodilla hacia tu pecho con tus manos.<\/li>\n\n\n<li>Repite del otro lado. Realiza de 8 a 10 repeticiones en cada lado.<\/li>\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\">Sentadillas con alcance por encima de la cabeza y elevaci\u00f3n de talones<\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>Con los pies separados al ancho de los hombros, haz una sentadilla mientras levantas ambos brazos por encima de la cabeza simult\u00e1neamente.<\/li>\n\n\n<li>Mant\u00e9n las rodillas alineadas y detr\u00e1s de los dedos de los pies.<\/li>\n\n\n<li>Vuelve a la posici\u00f3n de pie, baja ambos brazos a los costados y luego haz una elevaci\u00f3n de talones. Realiza 15-20 repeticiones.<\/li>\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\">Diagonales de Hombro con Banda El\u00e1stica<\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>P\u00e1rate mientras agarras una banda el\u00e1stica de resistencia ligera con ambos brazos extendidos frente a tu pecho.<\/li>\n\n\n<li>Al mismo tiempo, levanta un brazo diagonalmente por encima de la cabeza mientras bajas el otro brazo hacia tu cadera.<\/li>\n\n\n<li>Repite de manera inversa, cambiando de brazo. Realiza de 15 a 20 repeticiones.<\/li>\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\">Esqu\u00ed n\u00f3rdico<\/p>\n\n\n<p class=\"wp-block-paragraph\">Por Ana Robinson PT, DPT, OCS<\/p>\n\n\n<p class=\"wp-block-paragraph\">Fisioterapeuta y proveedor m\u00e9dico oficial del equipo estadounidense de esqu\u00ed n\u00f3rdico<\/p>\n\n\n<p class=\"wp-block-paragraph\">Peso muerto a una pierna<\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>Apretar el abdomen y los gl\u00fateos, p\u00e1rate sobre una pierna con las manos en las caderas.<\/li>\n\n\n<li>Levanta la otra pierna recta hacia atr\u00e1s mientras bajas simult\u00e1neamente la parte superior del cuerpo paralela al suelo.<\/li>\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\">Press de medicina con bal\u00f3n por encima de la cabeza<\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>Coloca un pie en un escal\u00f3n con el otro pie en el suelo.<\/li>\n\n\n<li>Con una pelota medicinal entre las manos, estira los brazos por encima de la cabeza y levanta la rodilla trasera para que coincida con la pelota medicinal. Mant\u00e9n el abdomen contra\u00eddo y concentra el peso en la pierna de apoyo.<\/li>\n\n\n<li>Repite 10 veces de cada lado, trabajando el equilibrio y el control de la cadera.<\/li>\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\">Patinadores<\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>De pie sobre una pierna, mant\u00e9n el equilibrio y empuja la pierna opuesta hacia un lado con un movimiento de patinaje. Puedes usar un frisbee o un plato de papel debajo del pie que se mueve para deslizarte mejor.<\/li>\n\n\n<li>Repetir 10 veces en cada pierna.<\/li>\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\">Motos de nieve<\/p>\n\n\n<p class=\"wp-block-paragraph\">Por Jesse Horton, DPT, Fisioterapeuta<\/p>\n\n\n<p class=\"wp-block-paragraph\">Paso de oso<\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>En una posici\u00f3n cuadr\u00fapeda baja (posici\u00f3n de media lagartija), mant\u00e9n la cabeza extendida para mirar al frente.<\/li>\n\n\n<li>Gatea con un brazo y la pierna opuesta, manteniendo las caderas bajas y niveladas.<\/li>\n\n\n<li>Al llegar al final de la habitaci\u00f3n, ve en reversa. Realiza dos repeticiones (adelante y atr\u00e1s).<\/li>\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\">Cadera<\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>P\u00e1rate erguido sosteniendo una varilla recta a lo largo de la columna, manteniendo puntos de contacto en los gl\u00fateos, la parte media de la espalda y la nuca.<\/li>\n\n\n<li>Avanza tus caderas hacia atr\u00e1s manteniendo la espalda recta, flexiona las rodillas y baja el tronco hacia el suelo, asegur\u00e1ndote de que las rodillas no avancen al flexionarse.<\/li>\n\n\n<li>Una vez que sientas esta tensi\u00f3n, activa los isquiotibiales mientras regresas a una posici\u00f3n erguida, contrayendo los gl\u00fateos y terminando con las caderas completamente extendidas.<\/li>\n\n\n<li>Realiza 20 repeticiones.<\/li>\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\">Sentadilla a una pierna<\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>En el hueco de una puerta, col\u00f3cate en una postura dividida con el pie delantero plano y los dedos tocando el marco de la puerta mientras el pie trasero descansa plano contra el marco.<\/li>\n\n\n<li>El peso debe distribuirse uniformemente en el pie delantero mientras bajas el cuerpo recto hacia el suelo, con la participaci\u00f3n de la musculatura del cu\u00e1driceps y los gl\u00fateos. Utiliza los brazos en la pared para mantener el equilibrio seg\u00fan sea necesario.<\/li>\n\n\n<li>Regresa a la posici\u00f3n inicial con fuerza generada a trav\u00e9s de la pierna delantera.<\/li>\n\n\n<li>Realiza dos series de 10-15 repeticiones con cada pierna hacia adelante.<\/li>\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\">Howard Head Sports Medicine | www.howardhead.com | (970) 476-1225<\/p>","protected":false},"excerpt":{"rendered":"<p>This article was first published in VVMC&#8217;s Vail Health Magazine, spring 2016 edition. Free copies are available at newsstands throughout Eagle County. Howard Head Sports Medicine&#8217;s physical therapists Zack Dicristino, MSPT, OCS and Ana Robinson, PT, DPT, OCS demonstrate tips to maximize performance in some of your favorite winter sports. ICE CLIMBING By Zack DiCristino,&#8230;<\/p>","protected":false},"author":0,"featured_media":1524,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1406","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tips To Improve Your Form For Winter Sports | Vail Health<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vailhealth.org\/es\/noticias\/consejos-para-mejorar-tu-tecnica-en-deportes-de-invierno\/\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tips To Improve Your Form For Winter Sports | Vail Health\" \/>\n<meta property=\"og:description\" content=\"This article was first published in VVMC&#8217;s Vail Health Magazine, spring 2016 edition. 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