{"id":71126,"date":"2015-07-02T00:00:00","date_gmt":"2015-07-02T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/sin-categorizar\/protege-tus-hombros\/"},"modified":"2015-07-02T00:00:00","modified_gmt":"2015-07-02T00:00:00","slug":"protege-tus-hombros","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/es\/forma-fisica-y-bienestar\/protege-tus-hombros\/","title":{"rendered":"\u00a1Protege tus hombros!"},"content":{"rendered":"<p>Es de sobra conocido que la nataci\u00f3n es un deporte saludable. Obviamente. Dicho esto, debes tener en cuenta una serie de molestias que afectan a los tendones y a las articulaciones causadas por un esfuerzo excesivo o prolongado. Una de las principales lesiones que un nadador puede sufrir es el famoso \u201chombro de nadador\u201d.<\/p>\n<p>Antes de estudiar este problema con m\u00e1s detalle, vamos a echar un vistazo a los hechos y las cifras:<\/p>\n<ul>\n<li>A un buen nadador le lleva aproximadamente 10 brazadas nadar una distancia de 25 m. (5 brazadas con cada brazo).<\/li>\n<li>Un buen nadador nada una media de 200 mangas al d\u00eda (aproximadamente 5000 m.)<\/li>\n<\/ul>\n<p>Esto significa que un buen nadador hace aproximadamente 1000 rotaciones con cada brazo (5 x 200) cada d\u00eda, llegando a un total de 6000 rotaciones a la semana (sobre 6 sesiones de entrenamiento a la semana), y aproximadamente 288.000 rotaciones en un a\u00f1o (entrenando 48 semanas al a\u00f1o).<\/p>\n<p>\u00a1Un n\u00famero incre\u00edble de movimientos de brazos!<\/p>\n<p>Esto explica por qu\u00e9 cerca del 50% de los nadadores sufren problemas en los hombros al menos una vez durante sus carreras deportivas.<\/p>\n<p>Todo ello, no debe tomarse ciertamente a la ligera por tres razones:<\/p>\n<p><strong>1.<\/strong> tus hombros proporcionan la potencia a tu brazada<\/p>\n<p><strong>2.<\/strong> las lesiones de hombros no te permiten entrenar<\/p>\n<p><strong>3.<\/strong> el dolor de hombros y sus lesiones afectan a la biomec\u00e1nica<\/p>\n<p><strong>As\u00ed \u00bfQu\u00e9 es el \u201chombro del nadador\u201d exactamente?<\/strong><\/p>\n<p>Es una inflamaci\u00f3n debido a la tendinitis del manguito rotatorio que afecta a nadadores amateurs y nadadores de competici\u00f3n causada por cargas de entrenamiento diarias duras, excesivas y\/o incorrectas. Las lesiones e inflamaci\u00f3n de los tendones de estos m\u00fasculos ocurren frecuentemente en deportes que conllevan la elevaci\u00f3n repetida de los brazos por encima de la cabeza (como los estilos libres, espalda y mariposa).<\/p>\n<p>Esto significa que es de vital importancia prevenir que este problema surja, y hay tres principios b\u00e1sicos que deben observarse con cuidado para evitarlo:<\/p>\n<p><strong>1.<\/strong> longitud del m\u00fasculo, es decir, ejercicios de estiramiento<\/p>\n<p><strong>2.<\/strong> resistencia del m\u00fasculo, es decir, entrenamiento f\u00edsico adecuado<\/p>\n<p><strong>3.<\/strong> sincronizaci\u00f3n del m\u00fasculo, es decir, aseg\u00farate de tomarte el tiempo suficiente para recuperarte adecuadamente.<\/p>\n<p>A continuaci\u00f3n te exponemos algunos ejercicios sencillos que puedes realizar antes de entrar en el agua y que ayudan a prevenir los problemas de hombros.<\/p>\n<p><strong>Ejercicio 1:<\/strong>\u00a0de pie con tu brazo doblado 90\u00ba junto a tu cuerpo, y con la mano rotando hacia fuera en direcci\u00f3n al codo. Mover la mano lentamente hacia el est\u00f3mago. Repetir 12 veces con cada brazo en un total de tres sets. Variaci\u00f3n: intenta el mismo ejercicio con una Thera-band tensa.<\/p>\n<p><strong>Ejercicio 2:<\/strong> De pie con tus brazo doblado a 90\u00ba a los lados, las palmas enfrente una de la otra y con una Thera-band tensa entre las manos, haz movimientos lentos de estiramiento hacia fuera. Repetir 12 veces en un total de tres sets.<\/p>\n<p><strong>Ejercicio 3:<\/strong> De pie con tus brazos a los lados, el\u00e9valos lentamente hacia fuera hasta que alcancen la altura del hombre y despu\u00e9s b\u00e1jalos de nuevo. Repetir 12 veces en un total de tres sets.<\/p>\n<ul>\n<li>Variaci\u00f3n: comenzando en la misma posici\u00f3n, eleva los brazos hacia delante sin subir m\u00e1s de la altura de los hombros.<\/li>\n<\/ul>\n<p><strong>Ejercicio 4:<\/strong> Sentado con el pecho completamente derecho, tira de una Tehra-band (enganchada a un objeto) lentamente hacia ti. Aseg\u00farate que los codos est\u00e1n tocando los lados y no subas m\u00e1s all\u00e1 de la altura del hombre cuando tires. Repetir 12 veces en un total de tres sets.<\/p>\n<p>&#8212;&#8212;&#8212;&#8212;&#8212;<\/p>\n<p>\u00bfEst\u00e1s buscando el traje de ba\u00f1o ideal para tus necesidades espec\u00edficas? <a href=\"https:\/\/www.arenawaterinstinct.com\/es_es\/hombre\/banadores-de-piscina-hombre.html\" target=\"_blank\" rel=\"noopener noreferrer\">\u00a1Echa un vistazo aqu\u00ed!<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Es de sobra conocido que la nataci\u00f3n es un deporte saludable. Obviamente. Dicho esto, debes tener en cuenta una serie de molestias que afectan a los tendones y a las &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":1826,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10130],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u00a1Protege tus hombros! - The arena swimming blog<\/title>\n<meta name=\"description\" content=\"Protege tus hombros y evita el \u201chombro del nadador\u201d\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.arenaswim.com\/es\/forma-fisica-y-bienestar\/protege-tus-hombros\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00a1Protege tus hombros! 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