{"id":71384,"date":"2019-04-24T00:00:00","date_gmt":"2019-04-24T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/sin-categorizar\/ejercicios-en-tierra-para-natacion\/"},"modified":"2019-04-24T00:00:00","modified_gmt":"2019-04-24T00:00:00","slug":"ejercicios-en-tierra-para-natacion","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/es\/training-technique\/ejercicios-en-tierra-para-natacion\/","title":{"rendered":"Ejercicios en tierra para nataci\u00f3n"},"content":{"rendered":"<p>Ya hemos hablado de la importancia del entrenamiento en tierra para la prevenci\u00f3n de lesiones, el calentamiento y el enfriamiento activo. Hoy vamos a aprender unos cuantos ejercicios.<\/p>\n<p>El codo es la articulaci\u00f3n m\u00e1s compleja del cuerpo humano y exige estirar y calentar como es debido a base de series de rotaciones. Cuanto m\u00e1s fluido sea el movimiento en este tipo de ejercicio, m\u00e1s eficaz resulta.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/p>\n<p><strong>1.<\/strong> Rotaci\u00f3n hacia delante con un brazo.<\/p>\n<p><strong>2.<\/strong> Rotaci\u00f3n hacia atr\u00e1s con un brazo.<\/p>\n<p><strong>3.<\/strong> Rotaci\u00f3n hacia delante con ambos brazos.<\/p>\n<p><strong>4.<\/strong> Rotaci\u00f3n hacia atr\u00e1s con ambos brazos.<\/p>\n<p>1.<img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-72684\" src=\"https:\/\/www.arenawaterinstinct.com\/wp-content\/uploads\/2017\/06\/circonduzioni_avanti_DEF.gif\" alt=\"\" width=\"200\" height=\"300\">2.<img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-72690\" src=\"https:\/\/www.arenawaterinstinct.com\/wp-content\/uploads\/2017\/06\/circonduzioni_indietro_DEF.gif\" alt=\"\" width=\"200\" height=\"300\">3.<img decoding=\"async\" loading=\"lazy\" class=\"wp-image-72696 size-full\" src=\"https:\/\/www.arenawaterinstinct.com\/wp-content\/uploads\/2017\/06\/circonduzioni_avantiDue_braccia.gif\" alt=\"\" width=\"200\" height=\"300\">4.<img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-72702 size-full\" src=\"https:\/\/www.arenawaterinstinct.com\/wp-content\/uploads\/2017\/06\/circonduzioni_indietroDue_braccia.gif\" alt=\"\" width=\"200\" height=\"300\"><\/p>\n<p><strong>5.<\/strong> Elevaciones laterales de brazos.<\/p>\n<p><strong>6.<\/strong> Elevaci\u00f3n alterna de un brazo hacia delante y el otro hacia atr\u00e1s.<\/p>\n<p><strong>7.<\/strong> Elevaciones laterales terminando con los brazos completamente extendidos.<\/p>\n<p>5.<img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-72708\" src=\"https:\/\/www.arenawaterinstinct.com\/wp-content\/uploads\/2017\/06\/oscillazioni_laterali.gif\" alt=\"\" width=\"200\" height=\"300\">6.<img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-72714\" src=\"https:\/\/www.arenawaterinstinct.com\/wp-content\/uploads\/2017\/06\/oscillazioni_frontali.gif\" alt=\"\" width=\"200\" height=\"300\">7.<img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-72720\" src=\"https:\/\/www.arenawaterinstinct.com\/wp-content\/uploads\/2017\/06\/oscillazioni_later_braccia_tese.gif\" alt=\"\" width=\"200\" height=\"300\"><\/p>\n<p>&nbsp;<\/p>\n<p>Si puedes, realiza los ejercicios frente al espejo para asegurarte de que los ejecutas correctamente, sobre todo si no est\u00e1s con un entrenador.<\/p>\n<p><strong>Ahora vamos con los ejercicios para el resto del cuerpo:<\/strong><\/p>\n<p><strong>8.<\/strong> Con las piernas separadas y ligeramente flexionadas, dobla el tronco hacia delante. Despu\u00e9s, endereza las piernas y vete junt\u00e1ndolas letamente.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-72728\" src=\"https:\/\/www.arenawaterinstinct.com\/wp-content\/uploads\/2017\/06\/flessione_busto_gambe_piegate-450x236.jpg\" alt=\"\" width=\"573\" height=\"300\"><\/p>\n<p><strong>9.<\/strong> Estira los isquiotibiales con la pierna extendida sobre un pelda\u00f1o o la plataforma de salida.<\/p>\n<p><strong>10.<\/strong> Lo mismo pero con el pie flexionado.<\/p>\n<p>9. y 10.&nbsp;<img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-72752\" src=\"https:\/\/www.arenawaterinstinct.com\/wp-content\/uploads\/2017\/06\/gamba_tesa9_10.jpg\" alt=\"\" width=\"400\" height=\"300\"><\/p>\n<p><strong>11.<\/strong> \u201cEnrolla\u201d la espalda hacia delante y despu\u00e9s vuelve con el movimiento inverso a la posici\u00f3n erguida.<\/p>\n<p><strong>12.<\/strong> De pie con las piernas separadas, dobla el tronco alternativamente hacia los lados.<\/p>\n<p><strong>13.<\/strong> De pie con las piernas separadas, gira el tronco hacia un lado y despu\u00e9s hacia el otro.<\/p>\n<p>11.<img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-72764\" src=\"https:\/\/www.arenawaterinstinct.com\/wp-content\/uploads\/2017\/06\/srotola.gif\" alt=\"\" width=\"200\" height=\"300\">12.<img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-72758\" src=\"https:\/\/www.arenawaterinstinct.com\/wp-content\/uploads\/2017\/06\/flessioni_lat_busto.gif\" alt=\"\" width=\"200\" height=\"300\">13. <img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-medium wp-image-72770\" src=\"https:\/\/www.arenawaterinstinct.com\/wp-content\/uploads\/2017\/06\/torsioni-laterali.gif\" alt=\"\" width=\"200\" height=\"300\"><\/p>\n<p><strong>La respiraci\u00f3n <\/strong>tambi\u00e9n es un aspecto a cuidar, sobre todo en los ejercicios est\u00e1ticos. Soltar el aire mientras estiras lo m\u00e1s posible te ayuda a relajarte y aumenta la eficacia. Sentir algo de dolor es normal (pero que no llegue a ser excesivo).<\/p>\n<p>Al realizar estos ejercicios es muy importante mantener una postura correcta en todo momento.<\/p>\n<p>Ahora que ya has terminado de calentar, al agua. \u00a1Disfruta el entrenamiento!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ya hemos hablado de la importancia del entrenamiento en tierra para la prevenci\u00f3n de lesiones, el calentamiento y el enfriamiento activo. Hoy vamos a aprender unos cuantos ejercicios. El codo &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":95144,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10090],"tags":[12428,12296,12308],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ejercicios en tierra para nataci\u00f3n - 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\/training-technique\/ejercicios-en-tierra-para-natacion\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ejercicios en tierra para nataci\u00f3n - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"Ya hemos hablado de la importancia del entrenamiento en tierra para la prevenci\u00f3n de lesiones, el calentamiento y el enfriamiento activo. 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