{"id":85810,"date":"2021-04-16T13:00:13","date_gmt":"2021-04-16T11:00:13","guid":{"rendered":"https:\/\/blog.arenaswim.com\/?p=85810"},"modified":"2021-04-16T15:35:36","modified_gmt":"2021-04-16T13:35:36","slug":"la-nadadora-britanica-hannah-miley-nos-ensena-3-ejercicios-posturales","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/es\/entrenamiento-en-seco-es\/la-nadadora-britanica-hannah-miley-nos-ensena-3-ejercicios-posturales\/","title":{"rendered":"La nadadora brit\u00e1nica Hannah Miley nos ense\u00f1a 3 ejercicios posturales"},"content":{"rendered":"<p><span data-contrast=\"auto\">\u00bfTe vendr\u00edan bien unos cuantos ejercicios para<strong> practicar en seco mientras duran las restricciones<\/strong>?\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">La postura\u00a0<\/span><span data-contrast=\"auto\">determina la resistencia muscular, el riesgo de lesi\u00f3n y el rendimiento. Aprovecha el tiempo hasta que puedas volver a la piscina trabajando la t\u00e9cnica<\/span><span data-contrast=\"auto\">\u00a0de la posici\u00f3n corporal<\/span><span data-contrast=\"auto\">.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:360}\">\u00a0<\/span><\/p>\n<h2><span class=\"TextRun SCXW331981 BCX0\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW331981 BCX0\">Prueba los 3 ejercicios posturales que nos ha propuesto la <\/span><\/span><span class=\"TextRun SCXW331981 BCX0\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW331981 BCX0\">nadadora brit\u00e1nica Hannah Miley<\/span><\/span><\/h2>\n<p><i><span data-contrast=\"none\">\u00abMe <\/span><\/i><i><span data-contrast=\"none\">gusta<\/span><\/i><i><span data-contrast=\"none\">\u00a0<\/span><\/i><i><span data-contrast=\"none\">combinar movimientos<\/span><\/i><i><span data-contrast=\"none\">\u00a0y usar accesorios\u00a0<\/span><\/i><i><span data-contrast=\"none\">que me ayuden o, al rev\u00e9s, que aumenten la resistencia. Mi cuerpo\u00a0<\/span><\/i><i><span data-contrast=\"none\">est\u00e1 habituado al agua y<\/span><\/i><i><span data-contrast=\"none\">\u00a0me transmite sensaciones diferentes cuando entreno en seco. Por eso<\/span><\/i><i><span data-contrast=\"none\">,<\/span><\/i><i><span data-contrast=\"none\">\u00a0encontrar maneras de perfeccionar la postura se ha convertido casi en una obsesi\u00f3n.<\/span><\/i><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:360}\">\u00a0<\/span><\/p>\n<p><i><span data-contrast=\"none\">Aunque el entrenamiento en seco no sustituye al trabajo<\/span><\/i><i><span data-contrast=\"none\">\u00a0de la t\u00e9cnica<\/span><\/i><i><span data-contrast=\"none\"> en la piscina, s\u00ed ayuda a mejorar. Se trata de aprender a escuchar al cuerpo y ver lo que te pide al empezar el d\u00eda. Estos son algunos de los ejercicios de postura que se me han ocurrido para hoy:\u00bb<\/span><\/i><\/p>\n<h3>1. <span class=\"TextRun BCX0 SCXW128905446\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"none\"><span class=\"NormalTextRun BCX0 SCXW128905446\">Giro dorsal<\/span><\/span><\/h3>\n<p><span data-contrast=\"none\">Mant\u00e9n la rodilla ligeramente doblada<\/span><span data-contrast=\"none\">\u00a0y evita la<\/span><span data-contrast=\"none\">\u00a0rigidez.\u00a0<\/span><span data-contrast=\"none\">Suelta<\/span><span data-contrast=\"none\">\u00a0el aire durante el giro y c\u00e9ntrate en el brazo que va apoyado<\/span><span data-contrast=\"none\">\u00a0en<\/span><span data-contrast=\"none\">\u00a0la pelota para marcar bien la rotaci\u00f3n.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:360}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Recomiendo hacer <strong>2 series de 6 u\u00a0<\/strong><\/span><strong>8<\/strong><span data-contrast=\"none\"><strong>\u00a0repeticiones <\/strong>por lado.<\/span><\/p>\n<div class=\"video-container\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/AyjJUbcJ-CA\" width=\"100%\" height=\"100%\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h3>2. <span class=\"TextRun BCX0 SCXW90014449\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"none\"><span class=\"NormalTextRun BCX0 SCXW90014449\">Abdominales con elevaci\u00f3n de piernas<\/span><\/span><\/h3>\n<p><span data-contrast=\"none\">Piensa en acercar las costillas a la cadera. Mantener el rodillo de espuma tan estable como puedas ayuda a estirar los isquiotibiales y pone a prueba los estabilizadores y<\/span><span data-contrast=\"none\">\u00a0los<\/span><span data-contrast=\"none\">\u00a0flexores de la cadera.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:360}\">\u00a0<\/span><\/p>\n<p><strong>3\u00a0series de entre\u00a08\u00a0y\u00a010<\/strong><span data-contrast=\"auto\"><strong>\u00a0repeticiones.<\/strong> Reduce el n\u00famero si notas tensi\u00f3n en el cuello o los hombros.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:360}\">\u00a0<\/span><\/p>\n<div class=\"video-container\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/nmchF0grRao\" width=\"100%\" height=\"100%\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h3>3. <span class=\"TextRun BCX0 SCXW111071042\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"none\"><span class=\"NormalTextRun BCX0 SCXW111071042\">Equilibrio boca abajo levantando una pierna<\/span><\/span><\/h3>\n<p><span data-contrast=\"none\">A<\/span><span data-contrast=\"none\">larga el cuello y estira la pierna para activar la zona lumbar. Tira de los om\u00f3platos hacia atr\u00e1s y hacia abajo.\u00a0<\/span><span data-contrast=\"none\">Guardar<\/span><span data-contrast=\"none\">\u00a0el equilibrio sobre la bola ya es dif\u00edcil de por s\u00ed. \u00a1Ya ver\u00e1s cuando intentes levantar la pierna!<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:360}\">\u00a0<\/span><\/p>\n<p><strong>2\u00a0series de\u00a05<\/strong><span data-contrast=\"auto\"><strong>\u00a0repeticiones por pierna.<\/strong> Seguramente te resultar\u00e1 m\u00e1s f\u00e1cil con un lado que con el otro. Ten paciencia y practica para aumentar el rango de movimiento sin perder control.<\/span><span data-contrast=\"auto\">\u00a0<\/span><span data-contrast=\"auto\">\ud83d\ude0a<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:360}\">\u00a0<\/span><\/p>\n<div class=\"video-container\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/COggsAsWuvw\" width=\"100%\" height=\"100%\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p><em>Hannah Miley es una nadadora brit\u00e1nica especialista en la prueba del 400 combinado individual. Doble campeona de la Commonwealth, medallista europea y mundial y tres veces ol\u00edmpica.<\/em><\/p>\n<hr \/>\n<h5>Tambi\u00e9n te puede interesar\u2026<\/h5>\n<p><a href=\"https:\/\/blog.arenaswim.com\/es\/entrenamiento-en-seco-es\/3-ejercicios-de-cate-campbell-para-ganar-movilidad-antes-de-la-piscina\/\">3 ejercicios de la campeona australiana Cate Campbell para ganar movilidad antes de la piscina<\/a><\/p>\n<p><a href=\"https:\/\/blog.arenaswim.com\/es\/entrenamiento-y-tecnica\/anade-el-yoga-a-\u2026ento-de-natacion\/\">\u00a1A\u00f1ade el yoga a tu entrenamiento de nataci\u00f3n!<\/a><\/p>\n<hr \/>\n<p><a href=\"https:\/\/www.arenasport.com\/es_es\/mujer\/ropa-deportiva.html\">Descubre m\u00e1s sobre la Ropa deportiva arena para mujer<\/a><\/p>\n<p><a href=\"https:\/\/www.arenasport.com\/es_es\/hombre\/ropa-deportiva.html\">Descubre m\u00e1s sobre la Ropa deportiva arena para hombre<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00bfTe vendr\u00edan bien unos cuantos ejercicios para practicar en seco mientras duran las restricciones?\u00a0 La postura\u00a0determina la resistencia muscular, el riesgo de lesi\u00f3n y el rendimiento. Aprovecha el tiempo hasta &hellip;<\/p>\n","protected":false},"author":1310,"featured_media":85837,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[12814],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>La nadadora brit\u00e1nica Hannah Miley nos ense\u00f1a 3 ejercicios posturales<\/title>\n<meta name=\"description\" content=\"\u00bfBuscas consejos para practicar en seco? 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