{"id":71354,"date":"2020-07-03T16:00:00","date_gmt":"2020-07-03T14:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/sin-categorizar\/mejora-en-espalda-entrenamiento-para-principiantes-y-aficionados\/"},"modified":"2020-07-03T16:23:42","modified_gmt":"2020-07-03T14:23:42","slug":"mejora-en-espalda-entrenamiento-para-principiantes-y-aficionados","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/es\/entrenamiento-y-tecnica\/mejora-en-espalda-entrenamiento-para-principiantes-y-aficionados\/","title":{"rendered":"\u00a1Mejora en espalda! \u2013 Entrenamiento para principiantes y aficionados"},"content":{"rendered":"<h2>\u00bfQuieres mejorar tu t\u00e9cnica? \u00a1Sigue este plan!<\/h2>\n<p>Es el m\u00e1s inc\u00f3modo para los aficionados, porque uno avanza \u201cmarcha atr\u00e1s\u201d sin ver hacia d\u00f3nde va. Lo cierto es que a veces no prestamos atenci\u00f3n a los puntos de referencia en el techo de la piscina. \u00a1Eso es, los techos est\u00e1n llenos de marcas que te pueden ayudar a nadar en l\u00ednea recta (o al menos a intentarlo)!\u00a0 Adem\u00e1s, las banderas colocadas a 5 metros de cada extremo de la piscina est\u00e1n all\u00ed para indicarnos cu\u00e1ndo estamos cerca de la meta (o del giro).<\/p>\n<p>La brazada de espalada comprende dos fases: la de agarre-empuje y la de impulso, ejecutadas en un movimiento c\u00edclico ininterrumpido. La rotaci\u00f3n de los hombros es vital.<\/p>\n<h3>Esta es mi sugerencia para una sesi\u00f3n de entrenamiento corta:<\/h3>\n<ul>\n<li>300 metros de calentamiento<\/li>\n<li>200 metros haciendo 25 de espalda y 25 de braza<\/li>\n<\/ul>\n<p><strong>Ejercicios t\u00e9cnicos:<\/strong><\/p>\n<p>2&#215;25 solo con un brazo y el otro pegado al cuerpo, realizando la rotaci\u00f3n cuando el brazo activo entra y sale del agua.<\/p>\n<div class=\"video-container\" style=\"position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/lw99vbNSU7A\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p>2&#215;25 de pies de espalda con los brazos en los costados y realizando un movimiento de rotaci\u00f3n con el cuerpo.<\/p>\n<div class=\"video-container\" style=\"position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/-RKXsTsMoJA\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p>2&#215;25 con los brazos extendidos hacia el techo, dando una brazada completa con un brazo hasta volver a tocar la otra mano y despu\u00e9s cambiando de brazo<\/p>\n<div class=\"video-container\" style=\"position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/3ECTpA5BG18\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p>2&#215;25 con un brazo pegado al cuerpo y el otro extendido hacia atr\u00e1s en la superficie del agua, el tronco casi rotado sobre un costado, invirtiendo la posici\u00f3n de los brazos para girar hacia el lado opuesto.<\/p>\n<div class=\"video-container\" style=\"position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/hydRop_6NVA\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<ul>\n<li>5&#215;50 espalda<\/li>\n<li>8&#215;50 estilo libre<\/li>\n<li>100 suave<\/li>\n<\/ul>\n<p>Como ves, las sesi\u00f3n est\u00e1 dividida en un <strong>calentamiento (300)<\/strong>, <strong>nataci\u00f3n a ritmo sostenido (200) con ejercicios, sesi\u00f3n principal (5&#215;50+8&#215;50) y enfriamiento activo (100).<\/strong> Sigue siempre esta rutina b\u00e1sica.<\/p>\n<p>Antes del calentamiento conviene hacer algunos estiramientos b\u00e1sicos (hablaremos de ellos en otro art\u00edculo), sobre todo para los hombros.<\/p>\n<p>A disfrutar del entrenamiento\u2026 \u00a1aunque sea marcha atr\u00e1s!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00bfQuieres mejorar tu t\u00e9cnica? \u00a1Sigue este plan! Es el m\u00e1s inc\u00f3modo para los aficionados, porque uno avanza \u201cmarcha atr\u00e1s\u201d sin ver hacia d\u00f3nde va. Lo cierto es que a veces &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":80912,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10126],"tags":[12296,12302,12300,12378],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u00a1Mejora en espalda! \u2013 Entrenamiento para principiantes y aficionados - The arena swimming blog<\/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:\/\/blog.arenaswim.com\/es\/entrenamiento-y-tecnica\/mejora-en-espalda-entrenamiento-para-principiantes-y-aficionados\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00a1Mejora en espalda! \u2013 Entrenamiento para principiantes y aficionados - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"\u00bfQuieres mejorar tu t\u00e9cnica? \u00a1Sigue este plan! 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