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Para fortalecer las rodillas después de una lesión, es preciso llevar a cabo ejercicios y estiramientos. Los ejercicios para las lesiones deben hacerse de a poco y aumentar gradualmente el número de repeticiones a medida que los músculos toman fuerza y se recuperan. Así que toma nota y empieza ya.
Levantamiento de gemelo El levantamiento de gemelo se puede hacer de pie frente al respaldo de una silla o con soportes. Este movimiento consiste en levantar un pie del suelo con todo el peso apoyado en el otro pie. Levanta los talones de manera progresiva tan alto como puedas. Luego regresa a la posición inicial. Haz 3 series de 10 repeticiones.
Step-ups Este ejercicio puede ayudarte a fortalecer los músculos de las piernas, los isquiotibiales y los cuádriceps . Incluso aumenta la potencia y la coordinación en los músculos de las piernas. Para ello, párate frente a un banco y sube el pie derecho. Una vez arriba, baja de inmediato y sube el pie izquierdo. Haz 3 series de 20 repeticiones.
Media sentadilla La media sentadilla es un ejercicio que ayuda a fortalecer los músculos de muslos y los glúteos . Además, incrementa el movimiento de las articulaciones de las rodillas . Ponte de pie con las piernas separadas a lo ancho de los hombros. Estira los brazos hacia el frente. Flexiona las rodillas hasta que estés medio sentado. Mantén la postura unos segundos y regresa a la posición inicial. Haz 3 series de 10 repeticiones.
Elevación lateral de piernas Es un ejercicio que fortalece los cuádriceps, músculos que se sitúa en la zona anterior . Para ello, debes acostarte boca arriba sobre una esterilla con los brazos relajados a los lados y los dedos de los pies hacia arriba. Mantén la piernas rectas a la vez que aprietas los músculos. Levanta una pierna unos centímetros y empuja hacia abajo en la parte inferior de la espalda. Mantén la postura unos segundos y regresa a la posición inicial. Haz 3 series de 10 repeticiones por cada pierna.
Es necesario tener en cuenta que los ejercicios para lesiones de rodilla no deben generar ningún dolor . As que si detectas alguna irregularidad, es importante acudir con el medico para una valoración minuciosa.
Erika
Licenciada en gastronomía por profesión y cocinera experimental por vocación. Con un estilo de vida saludable y responsable que va de la alimentación sana y el entrenamiento constante. Perfil de Linkedin