Domingo, 15 Marzo 2015 10:16

La importancia de los estiramientos

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Las personas que practican deporte suelen tener mayor conciencia sobre la importancia de estirar, pero es habitual encontrarnos personas que estiran de una manera inadecuada. Por este motivo vamos a explicaros cuales son los motivos por los que debemos hacerlos, cual es el modo y cuando realizarlos.

Cualquier deporte esta basado en el funcionamiento del aparato musculo esquelético y mas concretamente del sistema muscular, de forma que si su estado de longitud y funcionamiento mecánico no es el optimo, esto va a tener una repercusión negativa en el rendimiento deportivo y en las marcas obtenidas.

Los músculos son auténticos pistones motorizados, que basan una buena parte de su capacidad para generar fuerza en el recorrido, que son capaces de hacer desde su máxima longitud hasta la de mayor acortamiento, es decir, al estirarse el músculo carga una energía que descarga con la contracción muscular y el consiguiente movimiento.

Es por esto que un buen trabajo de estiramiento muscular completo, intenso, duradero y frecuente van a dar lugar en muchas ocasiones a un momento del rendimiento deportivo y la mejora de las marcas logradas.

 

¿POR QUÉ DEBEMOS ESTIRAR?

Reduce la tensión muscular.

Aumenta la amplitud y la coordinación de movimientos.

Previenen de la lesiones futuras.

Prepara la musculatura para la actividad física.

Mejora el conocimiento del propio cuerpo.

Mejora la circulación.

Ayuda a la reabsorción de ácido láctico evitando la fatiga muscular.

Conseguimos un bienestar físico y por lo tanto psicológico.

 

¿CÓMO ESTIRAR?

Cuando estiramos un músculo lo que estamos haciendo es distanciar los dos puntos de inserción de este, es decir, la finalidad es separar los extremos del músculo para que sus fibras se estiren. Para ello, uno de esos puntos debe mantenerse fijo e iremos variando la amplitud sobre el punto móvil. A la hora de estirar respetaremos estos puntos.

Debemos respetar los planos y ejes, además de la amplitud articular.

Tenemos que colocar al músculo en estado de pre-estiramiento y que la puesta en tensión sea lenta y progresiva.

No debe doler, debemos notar cierta tensión pero debe ser tolerable.

Durante el estiramiento debemos respirar de modo profundo y regular.

Respetar los tiempos de estiramientos.

Puesta en tensión progresiva hasta la tensión máxima.

Mantener la tensión máxima aproximadamente 20 segundos.

Vuelta a la posición inicial, lenta y progresiva.

 

¿CUÁNDO ESTIRAR?

Siempre se debe estirar antes y después del ejercicio. Es mas recomendable hacer estiramientos balísticos antes de la practica deportiva y dejar los estiramientos estáticos para después. Pero es cierto que existe gran controversia en este tema.

Durante el calentamiento se recomienda trabajar la movilidad de las articulaciones y realizar estiramientos de la musculatura mas implicada en el deporte que practiquemos.

 

Tras la actividad, se recomienda realizar estiramientos para disminuir el tono, favorecer la circulación y eliminar el ácido láctico

estiramientoos

Visto 41358 veces Modificado por última vez en Lunes, 25 Enero 2016 19:28

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