{"id":1716,"date":"2016-11-07T00:00:00","date_gmt":"2016-11-07T07:00:00","guid":{"rendered":"https:\/\/www.vailhealth.org\/improve-your-form-to-maximize-performance\/"},"modified":"2016-11-07T00:00:00","modified_gmt":"2016-11-07T07:00:00","slug":"mejora-tu-tecnica-para-maximizar-el-rendimiento","status":"publish","type":"post","link":"https:\/\/www.vailhealth.org\/es\/news\/improve-your-form-to-maximize-performance\/","title":{"rendered":"Mejora tu t\u00e9cnica para maximizar el rendimiento"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><em>Este art\u00edculo se public\u00f3 por primera vez en la edici\u00f3n de primavera de 2016 de la revista \u00abVail Health Magazine\u00bb de VVMC. Se pueden conseguir ejemplares gratuitos en los quioscos de todo el condado de Eagle.<\/em><\/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 sus deportes favoritos.<\/p>\n\n\n<p class=\"wp-block-paragraph\"><strong>NATACI\u00d3N<br> POR Shauna Nelson MS OTR\/L Terapeuta Ocupacional Ambulatorio<\/strong><\/p>\n\n\n<p class=\"wp-block-paragraph\"><strong>Jalones con brazos rectos<\/strong><\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>Usando una polea alta con barra recta, p\u00e1rate con los pies separados un poco m\u00e1s all\u00e1 del ancho de los hombros y con una ligera flexi\u00f3n en las rodillas.<\/li>\n\n\n<li>Baja el peso lentamente hacia tus muslos rotando solo los hombros.<\/li>\n\n\n<li>Ahora levanta la barra de nuevo a la altura de los hombros y repite.<\/li>\n\n\n<li>Recuerda contraer el abdomen y juntar los om\u00f3platos durante el ejercicio.<\/li>\n\n\n<li>Completa 3 series de 10 repeticiones.<\/li>\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\"><strong>Remo con plancha<\/strong><\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>Con una mancuerna en cada mano, desciende hasta la posici\u00f3n de plancha.<\/li>\n\n\n<li>Manteniendo los pies separados al ancho de las caderas para mantener el equilibrio y la estabilidad, inclina el peso de tu cuerpo sobre el brazo izquierdo y levanta la mancuerna derecha del suelo hacia el costado de tu cuerpo. No gires el torso y mant\u00e9n el pecho mirando al suelo.<\/li>\n\n\n<li>Baja lentamente la mancuerna transfiriendo el peso del cuerpo y repite con el brazo izquierdo.<\/li>\n\n\n<li>Completa 3 series de 10 repeticiones en cada brazo.<\/li>\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\">Optimiza las patadas Flutter<\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>Acu\u00e9state boca arriba con la zona lumbar contra el suelo y el abdomen contra\u00eddo.<\/li>\n\n\n<li>Coloca tus brazos sobre la cabeza en una posici\u00f3n aerodin\u00e1mica y apretada, juntando los b\u00edceps a las orejas.<\/li>\n\n\n<li>Levanta la cabeza ligeramente del suelo y mueve las piernas arriba y abajo, como si estuvieras aleteando, a unos 15 cm del suelo durante 30-45 segundos.<\/li>\n\n\n<li>Completa 3 series manteniendo la postura por 30-45 segundos cada una.<\/li>\n\n<\/ul>\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"\/media\/389362\/swimming_300x200.jpg\" alt=\"Ejercicios de nataci\u00f3n\"\/><\/figure>\n\n\n<p class=\"wp-block-paragraph\">(haga clic en la imagen para verla m\u00e1s grande)<\/p>\n\n\n<p class=\"wp-block-paragraph\"><strong>GOLF <br>Por Todd Ward PT CSCS Fisioterapeuta<\/strong><\/p>\n\n\n<p class=\"wp-block-paragraph\"><strong>Golpes de rodillas<\/strong><\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>Arrod\u00edllate sobre ambas rodillas en una postura erguida con las rodillas, las caderas y los hombros alineados. Activa los gl\u00fateos y el core para mantener la estabilidad y el control.<\/li>\n\n\n<li>Con una banda o cable sujeto por encima del nivel del hombro, agarra la banda con ambas manos mirando hacia la banda con los hombros girados hacia ella.<\/li>\n\n\n<li>Jala la banda hacia abajo y m\u00e1s all\u00e1 de la cadera opuesta, manteniendo los brazos extendidos y la vista en la mano. La rotaci\u00f3n debe provenir de la parte media de la espalda y el cuello, con la parte baja de la espalda y las caderas permaneciendo estables.<\/li>\n\n\n<li>Realiza en cada lado de 10 a 15 repeticiones.<\/li>\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\"><strong>Aperturas de libros<\/strong><\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>Acu\u00e9state de lado con la cabeza sobre una almohada y la rodilla superior flexionada hacia el pecho.<\/li>\n\n\n<li>Extiende ambos brazos frente a tu pecho, uno encima del otro, y abre el brazo superior, extendi\u00e9ndolo hacia atr\u00e1s hasta que sientas un estiramiento. Sigue tu brazo con la mirada y la cabeza durante todo el movimiento.<\/li>\n\n\n<li>Repite del lado opuesto, sintiendo el movimiento en la parte media de la espalda.<\/li>\n\n<\/ul>\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"\/media\/389363\/golf_300x200.jpg\" alt=\"Ejercicios de golf\"\/><\/figure>\n\n\n<p class=\"wp-block-paragraph\">(haga clic en la imagen para verla m\u00e1s grande)<\/p>\n\n\n<p class=\"wp-block-paragraph\"><strong>Pesca con mosca <br>Por Jake Bagley PT DPT Fisioterapeuta<\/strong><\/p>\n\n\n<p class=\"wp-block-paragraph\"><strong>Rotaci\u00f3n externa resistida<\/strong><\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>Sost\u00e9n un extremo de una banda el\u00e1stica con la mano mientras el otro extremo est\u00e1 fijo a una puerta o poste frente a ti a la altura de los hombros.<\/li>\n\n\n<li>Comienza posicionando tu brazo ligeramente separado del cuerpo (aproximadamente 45 grados) con el codo doblado en un \u00e1ngulo de 90 grados y la palma hacia abajo.<\/li>\n\n\n<li>Manteniendo el \u00e1ngulo de tu codo, rota lentamente tu brazo hacia afuera, alej\u00e1ndolo de tu cuerpo contra la resistencia de la banda.<\/li>\n\n\n<li>Repite 2-3 veces por 15-20 repeticiones.<\/li>\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\"><strong>Rotaci\u00f3n interna<\/strong><\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>Col\u00f3cate en la misma posici\u00f3n que para el ejercicio de rotaci\u00f3n externa. Comienza con el brazo separado del cuerpo.<\/li>\n\n\n<li>Manteniendo el \u00e1ngulo de 90 grados en tu codo, rota lentamente tu brazo hacia adentro, en direcci\u00f3n a tu cuerpo.<\/li>\n\n\n<li>Repite 2-3 veces por 15-20 repeticiones.<\/li>\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\"><strong>Lata Completa<\/strong><\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>Comience de pie, con las manos a los lados, los pulgares apuntando hacia adelante y con mancuernas de 1-2.5 kg en ambas manos.<\/li>\n\n\n<li>Aprieta suavemente los om\u00f3platos hacia atr\u00e1s y lentamente levanta los brazos y lige.<\/li>\n\n\n<li>Baja lentamente las pesas en el mismo plano hasta la posici\u00f3n inicial.<\/li>\n\n\n<li>Repite 2-3 veces por 15-20 repeticiones.<\/li>\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\"><strong>Estiramiento de la c\u00e1psula posterior<\/strong><\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>Apoyando el brazo izquierdo en el codo del brazo derecho, lleva el brazo izquierdo a trav\u00e9s del pecho hasta que sientas un estiramiento suave en la parte posterior del hombro.<\/li>\n\n\n<li>Mant\u00e9n 30-45 segundos, repite 3-4 veces en cada lado.<\/li>\n\n\n<li>Baja lentamente las pesas a la posici\u00f3n inicial.<\/li>\n\n\n<li>Repetir 2-3 veces durante 15-20<\/li>\n\n<\/ul>\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"\/media\/389361\/flyfishing_300x200.jpg\" alt=\"ejercicios de pesca con mosca\"\/><\/figure>\n\n\n<p class=\"wp-block-paragraph\">(haga clic en la imagen para verla m\u00e1s grande)<\/p>\n\n\n<p class=\"wp-block-paragraph\">Para m\u00e1s informaci\u00f3n, contacte a Howard Head Sports Medicine en howardhead.com o al (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 sports. SWIMMING BY Shauna Nelson MS OTR\/L&#8230;<\/p>","protected":false},"author":0,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1716","post","type-post","status-publish","format-standard","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>Improve Your Form to Maximize Performance | 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\/mejora-tu-tecnica-para-maximizar-el-rendimiento\/\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Improve Your Form to Maximize Performance | 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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