{"id":1726,"date":"2018-08-30T00:00:00","date_gmt":"2018-08-30T07:00:00","guid":{"rendered":"https:\/\/www.vailhealth.org\/leg-conditioning-for-downhill-sports\/"},"modified":"2018-08-30T00:00:00","modified_gmt":"2018-08-30T07:00:00","slug":"acondicionamiento-de-piernas-para-deportes-de-descenso","status":"publish","type":"post","link":"https:\/\/www.vailhealth.org\/es\/news\/leg-conditioning-for-downhill-sports\/","title":{"rendered":"Acondicionamiento de Piernas para Deportes de Descenso"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Los deportes de descenso como correr y esquiar imponen una gran carga en las piernas, lo que incluye mayores posibilidades de da\u00f1o muscular y otras lesiones. Una preparaci\u00f3n cuidadosa y espec\u00edfica es fundamental para cualquier persona que intente un deporte con un componente de descenso considerable. En el descenso, tu cuerpo quiere protegerse contra la fuerza de gravedad, por lo que tiende a dudar o frenar. Acondicionar tus grandes grupos musculares ayuda a controlar esa vacilaci\u00f3n para que sigas movi\u00e9ndote de manera fluida y eficiente, pero no a un ritmo que te haga perder el control.<\/p>\n\n\n<p class=\"wp-block-paragraph\">La fisioterapeuta de Howard Head Sports Medicine, Lauren Rust, ofrece ejercicios de fortalecimiento para prepararse para la actividad cuesta abajo. \u201cLa fuerza de las piernas es vital al desarrollar un programa de acondicionamiento cuesta abajo. Es importante recordar el nivel general de condici\u00f3n f\u00edsica, el equilibrio y la estabilidad del core\u201d.\u201d<\/p>\n\n\n<p class=\"wp-block-paragraph\"><strong>Sentadillas<\/strong><\/p>\n\n\n<p class=\"wp-block-paragraph\">Las sentadillas y sus variaciones pueden ser uno de los ejercicios m\u00e1s importantes al prepararse para deportes de descenso. Tus cu\u00e1driceps (parte frontal de tus muslos) son uno de los grupos musculares principales que se utilizan. La sentadilla tambi\u00e9n trabaja tus gl\u00fateos y tu core.<\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>Ponte de pie con los pies separados al ancho de las caderas. Lleva tus gl\u00fateos hacia atr\u00e1s de manera que mantengas los talones en el suelo y las rodillas detr\u00e1s de los dedos de los pies. Mant\u00e9n tu core activado durante todo el movimiento. Una vez que domines la sentadilla con peso corporal, puedes a\u00f1adir peso con mancuernas\/barra en el pecho para realizar sentadillas frontales.<\/li>\n\n\n<li>Realiza 3 series de 10-15 repeticiones; 2-3 veces por semana<\/li>\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\"><em>Ideas de progresi\u00f3n funcional:<\/em><\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>Esto tambi\u00e9n se puede progresar a saltos en cuclillas con peso corporal. Con estos, es importante absorber el aterrizaje con las rodillas y las caderas flexionadas. Estos ejercicios pliom\u00e9tricos absorber\u00e1n el terreno al correr o esquiar, desarrollando velocidad y potencia. Poder absorber el terreno con los m\u00fasculos prevendr\u00e1 el dolor de espalda y de articulaciones.<\/li>\n\n\n<li>Realiza 3-5 repeticiones de 3-4 series; 1 vez por semana<\/li>\n\n\n<li>Las sentadillas a una pierna son tambi\u00e9n una variaci\u00f3n importante de la sentadilla a dos piernas. Este ejercicio trabaja el equilibrio de una pierna, la estabilidad de la cadera y fortalece el cu\u00e1driceps. Al realizar la sentadilla a una pierna, conc\u00e9ntrese en mantener la pelvis nivelada y baje lentamente. Mantenga la rodilla alineada sobre los dedos de los pies, no deje que la rodilla se hunda hacia adentro.<\/li>\n\n\n<li>Realiza 3 series de 10-15 repeticiones; 2-3 veces por semana<\/li>\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\"><strong>Ejercicios de agilidad de escalera<\/strong><\/p>\n\n\n<p class=\"wp-block-paragraph\">Ejercicios de escalera para mejorar tu agilidad, resistencia, coordinaci\u00f3n y condici\u00f3n cardiovascular.<\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>Coloca una escalera o haz una con cinta adhesiva, debe tener aproximadamente 4.5 metros de alto por 50 cent\u00edmetros de ancho y 12 pelda\u00f1os. Aseg\u00farate de que est\u00e9 sobre una superficie con buena tracci\u00f3n.<\/li>\n\n\n<li>Empieza lento para acostumbrarte al patr\u00f3n y luego acelera<\/li>\n\n\n<li>Comienza con un paso lateral de vaiv\u00e9n. La escalera estar\u00e1 verticalmente frente a ti y al lado derecho del primer cuadro. Coloca tu pie izquierdo dentro del primer cuadro, seguido por tu pie derecho. Luego, coloca tu pie izquierdo fuera\/a la izquierda del cuadro. Comienza la siguiente repetici\u00f3n colocando tu pie derecho dentro del segundo cuadro, seguido por tu pie izquierdo. Contin\u00faa el patr\u00f3n de tres pasos entrando y saliendo de los cuadros.<\/li>\n\n\n<li>Repetir 4-6 veces con 30 segundos de descanso entre series. 1-2 veces por semana<\/li>\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\"><strong>EJERCICIOS DE EQUILIBRIO<\/strong><\/p>\n\n\n<p class=\"wp-block-paragraph\">Los ejercicios de equilibrio bajo una variedad de condiciones son importantes para la estabilidad del core y la extremidad inferior en general.<\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>Aseg\u00farate de realizar ejercicios de equilibrio en un \u00e1rea segura.<\/li>\n\n\n<li>Empieza de pie sobre una pierna con los ojos abiertos. Intenta mantener las caderas niveladas.<\/li>\n\n\n<li>El objetivo son 30 segundos en cada pierna. Cuando esto sea c\u00f3modo, cierra los ojos.<\/li>\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\"><em>Progreso funcional: <\/em><\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>Esto tambi\u00e9n se puede avanzar girando lentamente la cabeza con los ojos abiertos o pasando a una colchoneta de espuma o un bosu ball.<\/li>\n\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Downhill sports such as running and skiing puts a heavy load on your legs, including higher chances of muscle damage and other injuries. Careful and specific preparation is a must for any one attempting a sport with a considerable downhill component. On descent, your body wants to protect itself against gravitational pull, so it tends&#8230;<\/p>","protected":false},"author":0,"featured_media":1727,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1726","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>Leg Conditioning For Downhill 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\/acondicionamiento-de-piernas-para-deportes-de-descenso\/\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Leg Conditioning For Downhill Sports | Vail Health\" \/>\n<meta property=\"og:description\" content=\"Downhill sports such as running and skiing puts a heavy load on your legs, including higher chances of muscle damage and other injuries. 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