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Los entrenamientos funcionales quizás han tomado una moda pasajera. Sin embargo, este tipo de ejercicios desarrolla fuerza y movilidad que requieres para las actividades diarias como colocar algo en el estante, levantarse del suelo y cargar objetos pesados, entre otros. A medida que las personas envejecen, se pierde la capacidad de realizar las tareas cotidianas debido a una disminución en la densidad ósea y la masa muscular, así como un aumento de inflamación y degeneración de las articulaciones. Pero el entrenamiento de fuerza ayuda a combatir ciertos problemas que se vinculan con la edad como la pérdida de movilidad, de fuerza y densidad ósea. Así que para combatir los efectos del envejecimiento y tener una buena calidad de vida conforme avanza la edad, es preciso integrar estos ejercicios funcionales .
Peso muerto El peso muerto es un ejercicio que todos deberíamos hacer al menos una vez a la semana. Es un movimiento clásico de cadena posterior que precisa mucha activación y coordinación muscular para levantar el peso con éxito. Esto se traduce en aumentar la capacidad funcional y minimizar la posibilidad de lesiones .
Flexiones Las flexiones de brazos son uno de los ejercicios de fuerza más conocidos y resulta excelente para cualquier persona. Son un gran movimiento para apuntar al pecho, hombros, tríceps, antebrazos y core. Asimismo, ayuda a tener un mejor equilibrio y estabilidad , así como a prevenir caídas y lesiones. Este ejercicio puede adaptarse a las personas ya sea principiantes o experimentados.
Sentadillas Es un ejercicio de fuerza clásico que todos deberíamos hacer. Es importante llevar acabo** este movimiento para generar patrones de fuerza**. Una buena sentadilla implica un rango de movimiento profundo y estable y, una mecánica en la propiedad de las sentadillas puede provocar un desgaste excesivo en rodillas y caderas. Por lo tanto, no sólo es primordial hacer las sentadillas bien sino agacharse de manera adecuada.
Press de hombro El press de hombro es un movimiento en el que se trabaja regularmente para construir y mantener la fuerza en la parte superior del cuerpo. Por lo que es más que un simple ejercicio de hombros, ya que también estás generando fuerza en el core y poniendo a prueba la fuerza, la flexibilidad en el rango de movimiento .
Así que empieza a incluir estos ejercicios en tu entrenamiento y desarrolla una fuerza simétrica y duradera.
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