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Tras los momentos previos para una carrera , algunos corredores caen en la tentación de realizar un calentamiento enfocado únicamente a la competencia, lo que puede ocasionar un sobreesfuerzo y lesiones debido a que el cuerpo no está acostumbrado. Es por ello que a continuación te muestro los ejercicios de calentamiento para que puedas empezar una carrera con energía y sintiéndote flexible .
Rodilla alta con rotación del tronco Este ejercicio te va a ayudar a recuperar tu ritmo normal . Así que trata de correr, elevando las rodillas. Pero esta variante, incluye una rotación de tronco. Esto quiere decir que cuando tu rodilla derecha este arriba, el hombro izquierdo deberá rotar hacia la derecha.
Extensión de flexor de cadera Este estiramiento resulta excelente, si tienes los flexores de las caderas muy tensos . Para ello comienza con una posición de zancada. La rodilla delantera deberá estar flexionada y la trasera estirada. Presiona con el cuerpo abajo y rebota ligeramente. Para una mayor estabilidad, coloca las manos encima de la rodilla.
Estiramiento de los isquiotibiales Con este movimiento podrás sentir un estiramiento a lo largo de la parte trasera de los muslos que llega hasta la rodilla. En posición de pie, cruza las piernas y dobla la parte superior del cuerpo hacia adelante. Empuja lentamente con el cuerpo hacia abajo para estirar. Levántate despacio y repite el estiramiento cruzando la pierna por adelante.
Rodilla al pecho Este ejercicio te hará estirar los glúteos y las caderas . Comienza este estiramiento de pie sobre una sola pierna. Sujeta la otra pierna con ambas manos justo por debajo de la rodilla y presiónala contra el pecho. Recuerda estirar de a poco hasta alcanzar una posición determinada hacia ti, con ello, los músculos se podrán activar en lugar de relajarse.
Así que estos ejercicios deberán formar parte de tu rutina de entrenamiento de running para empezar a incluirlos antes de tu siguiente carrera . Recuerda que para una buena rutina, la clave está en la preparación del cuerpo para un esfuerzo intensivo como el de una competencia .
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