¿Sabes estirar?

por

En muchas ocasiones mis deportistas o mis alumnos me preguntan:  “¿cómo estiro este músculo?”.

He de confesar que no soy un defensor a ultranza de los estiramientos e incluso, en según que casos no los considero adecuados.

Mis sesiones no suelen comenzar con un estiramiento, creo que no sólo no tiene ningún beneficio, sino que incluso puede tener algunas contraindicaciones a la hora de predisponer a nuestra musculatura para esfuerzos posteriores, sobre todo en actividades que requieran de cambios de dirección, de ritmos, etc.

¿Y para finalizar la sesión? ¿recomendarías terminar estirando?

Existe cierta controversia en los últimos estudios en cuanto a los beneficios del estiramiento post-ejercicio. Algunos afirman que no tienen beneficios demostrados en la recuperación muscular, sin embargo la mayoría de las personas siguen incluyendo estos estiramientos musculares en sus rutinas de entrenamiento.

¿Y si buscamos mejorar la flexibilidad? Existen diversos métodos para la mejora de esta capacidad física, entre ellos los métodos dinámicos, estáticos, estáticos pasivos, FNP… Dentro de esos métodos estáticos para la mejora de la flexibilidad encontramos los estiramientos tradicionales, donde se busca mantener una postura durante algunos segundos (20-30 seg).

En los deportes a los que me dedico a entrenar no existen grandes requerimientos de flexibilidad, siendo en el que mayor importancia cobran, la natación,  sobre todo en las extremidades inferiores y más concretamente en los tobillos. En la patada de crol el pie debe ir extendido de una forma relajada, haciendo efecto aleta, por lo que si esa capacidad está limitada la patada será mucho más ineficaz.

Pero realmente ¿sabemos estirar ese músculo que notamos especialmente contraído o en el que padecemos algún acortamiento?

Hace un tiempo, me pidieron que desarrollara una guía con diferentes ejercicios para estirar los grupos musculares más importantes, y se publicó en un libro de la editorial nausícaä. Ese documento pretende mostrar de forma gráfica la forma correcta para estirar los principales músculos de nuestro cuerpo.

estiramientos2

 

322 comentarios en «¿Sabes estirar?»

  3. Because of its efficacy in the treatment of breast cancer, clinical trials were begun in the United States, the United Kingdom, and Italy to assess the primary prevention of breast cancer in the disease free women how can i buy priligy in usa Breast cancer events included ipsilateral, contralateral, and regional recurrences, as well as distant metastasis

  303. Der Kundendienst im Gametwist Online Casino steht Nutzern auf Deutsch zur Verfügung und ist vor allem per E-Mail erreichbar. Zusätzlich erhalten Nutzer oft mobile Login-Boni, also Extra-Twists für den täglichen Einstieg über die App. Das Game twist Casino funktioniert nicht nur am PC, sondern auch mobil. Da Game twist als Social-Casino funktioniert, gibt es keine klassischen Echtgeld-Auszahlungen. Das VIP-Programm bei Gametwist richtet sich an Spieler, die regelmäßig aktiv sind und ihre Sessions mehrmals pro Woche planen.
    Wer nicht erst eine App herunterladen will, kann auch über die mobile Webseite bei Gametwist spielen. Du wolltest schon immer mal Bauernhof spielen? Na, bist du jetzt bereit, Faust online zu spielen und mit etwas Glück die Möglichkeit zu nutzen, deinen bisher schönsten Gewinn einzufahren? Das legendäre Drama Faust online zu spielen, zählt zu den spannendsten Abenteuern, die man in einem Casino erleben kann!

    References:
    https://online-spielhallen.de/vulkan-casino-deutschland-der-umfassende-leitfaden-fur-spieler-in-deutschland/

  304. Neben der französischen Variante auch das selten zu findende German Roulette. Wie allgemein üblich, herrscht im Großen Spiel an den Tischen striktes Rauchverbot, dafür ist das Rauchen an der Bar und in einem separaten Bereich im Automatenspiel erlaubt. Aufgrund der Verbindung zu Westspiel gibt es lebensverändernde Jackpots von bis zu 1 Million Euro zu gewinnen. Auch wenn das Casino Bremen eher zu den kleineren Glücksspieltempeln zu zählen ist, ist es dennoch eine der schönsten Spielbanken Deutschlands. Zudem hat die schmucke Spielbank, die zur Westspiel Gruppe gehört, noch zahlreiche Events in der Hinterhand.
    Jahrhundert in Konkurrenz zu Karlsbad und Baden-Baden zum Weltbad ausgebaut. Bad Kissingen ist das bedeutendste Kurbad im Bäderland Bayerische Rhön. Als Mineral- und Moorheilbad wird ein breites Spektrum von Indikationen behandelt. Die Kurstadt liegt im Tal der Fränkischen Saale, am südöstlichen Rand der Rhön. Das bayerische Staatsbad gehört zum UNESCO-Welterbe.
    Bad Kissingen ist ein Kurort in Niederfranken in Bayern und die Hauptstadt des Landkreises Bad Kissi… Seitdem hat die Stadt ihr Angebot an Thermal- und Gesundheitseinrichtungen ausgebaut.Bad Kissingen ist auf Anwendungen mit Mineralwasser und auf Moorbäder spezialisiert und bietet besonders gesundheitsförderliche Anwendungen an. Bad Kissingen ist ein Kurort in Niederfranken in Bayern und die Hauptstadt des Landkreises Bad Kissingen. Das Casino bietet Werkzeuge für Selbstsperre und Limits sowie Partnerschaften mit Organisationen wie der BZgA für Unterstützung.

    References:
    https://online-spielhallen.de/bruno-casino-bonus-code-alle-wichtigen-infos/

  305. Zum Ein- und Auszahlen bieten wir verschiedene Zahlungsmethoden und Währungen an, darunter Kryptowährungen wie Bitcoin und Ethereum. Sobald Sie sich bei Boomerang Casino registriert haben, erhalten Sie ein persönliches Konto mit einer Reihe von Funktionen. Boomerang Casino bietet Ihnen die Möglichkeit, in die Welt der fantastischen Spiele einzutauchen, die von den besten Spielentwicklern der Indusrie entwickelt wurden. Auch nach der Verifizierung bleibt Ihre Spielreise reibungslos und sicher. Kontobesitzer erhalten auch zusätzliche Sicherheit. Dieser kann bis zu 500 € betragen und beinhaltet zudem ganze 200 Freispiele.
    Auch hier kann es sein, dass die Mail im Spam landet oder einfach ein paar Minuten braucht. Kein Grund zur Panik – manchmal dauert’s einfach ein bisschen oder die Mail landet im Spam. Falls der Fehler erst später auffällt, einfach beim Boomerang Bet-Support melden. Geld landet sofort auf deinem Wettkonto – ohne Umwege. Nach der Registrierung wartet der Willkommensbonus von Boomerang Bet auf dich. Der Einstieg bei Boomerang Bet dauert nur wenige Minuten und fühlt sich dank des klaren Designs fast so einfach an wie das Scrollen durch soziale Medien.

    References:
    https://online-spielhallen.de/umfassende-analyse-der-stargames-casino-freispiele-und-des-angebots/

  306. Unter Friedrich Barbarossa und Heinrich VI wurde Monaco schließlich unter die Herrschaft der Republik Genua gestellt. Jahrhundert wiederum von barbarischen Völkern verdrängt. Dazu kommt das unvorhersehbare Wetter zu dieser Zeit des Jahres.
    Juni 1215 gegründet und man lockte Siedler durch kostenloses Land und eine Steuerbefreiung. Die Sarazenen konnten im Jahr 975 vertrieben werden. Rund 1.000 Jahre später um etwa 2.000 vor Christus erreichten die Ligurer diesen Teil des Landes, die jedoch von den Griechen und Phöniziern in den Norden verdrängt wurden. Die Gegend in der sich das heutige Monaco befindet, wurde erst vor etwa 5.000 Jahren besiedelt. Wer genug von Monte-Carlo und Monaco hat, sollte daher unbedingt mit dem Mietwagen oder eigenem Auto einen Abstecher in die Umgebung des Fürstentums unternehmen.

    References:
    https://online-spielhallen.de/smokace-casino-cashback-ihr-weg-zu-mehr-spielguthaben/

  307. These comprehensive benefits combine to create a gaming platform that truly understands and addresses the needs of modern online casino players. Each provider’s games has been specifically optimized for mobile devices, maintaining the same high-quality graphics and smooth gameplay that players expect from our desktop platform. Join thousands of satisfied players who’ve made this gaming platform their trusted gaming partner and discover why we’re Australia’s premier online casino destination. However, since live casino games have increasing demand, players can expect that they will be launched sooner. Made with the newest technology, slot games have incredible audio and visual effects for the swift gaming experience of our players.
    These games are perfect for casual players or anyone looking for a quick, fun break between longer sessions. Interact with professional dealers, enjoy high-quality video streams, and experience games like live blackjack, live roulette, and live baccarat. Choose from hundreds of games, including slots, table games, and live dealer options.
    To support this, we offer a range of player protection tools designed to keep your gaming experience within safe and enjoyable boundaries. All deposits at Casino Mate are processed instantly with no added fees, allowing players to dive straight into their favorite games with minimal hassle. New players can enjoy a [percentage]% match-up bonus on their initial deposit, up to [amount].

    References:
    https://blackcoin.co/play-free-slots-%f0%9f%8e%b0-browse-19430-online-slot-games/

  308. If you ever feel your gambling is affecting your life, it’s important to reach out for support. Setting deposit limits is a key way to manage your spending. At Best Australian Casino Sites, we take responsible gambling seriously.
    This AUS online casino works with top studios like BGaming and Playson, ensuring access to fan favorites like Bonanza Billion. Golden Crown is a powerhouse for serious players, offering one of the largest welcome packages in the Australian market. King Billy offers a “royal” experience, focusing heavily on player retention and high-value rewards. Our Verdict If you want the largest variety of real money online slots and the fastest possible cashouts via Bitcoin or Litecoin, Sky Crown is your best bet.
    Each spin is a fully immersive experience with breathtaking images and compelling tunes thanks to recent technological developments. Now, this is for the slot enthusiasts, much like a good game of Jukskei is for the locals. Often, this comes as a percentage match on your initial deposit, giving your bankroll a healthy boost, much like a Castle Lager at a hot summer braai. You can play with peace of mind knowing your personal and financial details are secure. From debit cards and e-wallets like Neteller to region-specific solutions, a strong selection of payment options reflects a casino’s commitment to convenience.

    References:
    https://blackcoin.co/neosurf-casinos-australia-a-comprehensive-guide/

  309. Fleming mentioned both his wartime Operation Goldeneye and Carson McCullers’ 1941 novel Reflections in a Golden Eye. Fleming joined the organisation full-time in August 1939, with the codename “17F”, and worked for them throughout the war. The agent does not kill Bond, saying that he has no orders to do so, but cuts a Cyrillic ‘Ш’ for шпион (shpión, Russian for spy) into Bond’s hand so that future SMERSH agents will be able to identify him as such. With Barry Nelson as an American Bond, a 1967 film version with David Niven playing “Sir James Bond”, and a 2006 film in the Eon Productions film series starring Daniel Craig as James Bond.
    He wears the same trousers with a brown leather jacket and a grey t-shirt when he runs off to Miami. Layering an unbuttoned shirt over a t-shirt was trendy at the time, but I find the look unnecessarily complicated, and the mostly unbuttoned shirt looks sloppy. He draws more attention to himself wearing this shirt than his fellow agent does touching his ear. This suit is ultimately the most successful one in the film, but it’s a shame it’s hardly visible.
    The first suit in Casino Royale stands apart from the rest in the film, being made in England rather than Brioni. The double cuffs have an unusual mitred corner to set this shirt apart. The shirt has no fancy front bib and instead is made entirely out of a special waffle weave cotton to distinguish it from an ordinary white shirt.

    References:
    https://blackcoin.co/razz-fourth-street-play-an-easy-guide-on-how-to-keep-your-money-safe-and-double-your-wins/

  310. Account will be charged for renewal within 24 hours prior to the end of the current period at the rate of the selected plan. Get the official YouTube app on iPhones and iPads. Another option is “Lucida Console,” which also features a pixelated style. To create a little 2 for chemical formulas in Microsoft Word, you can use the superscript feature.
    We create all our clothes using breathable fabrics. Each outfit is a masterpiece, designed to make you feel fabulous, inside and out. From XL to XXXL, our collection empowers you to wear curves with confidence and style. Discover a dazzling array of stylish threads, crafted for comfort and trendsetting appeal. Finding the right fit should never be a struggle. The developer, Google, indicated that the app’s privacy practices may include handling of data as described below.

    References:
    https://blackcoin.co/casino-site-reviews-2025/

  311. House of Representatives, a former senator, or a senator in your State Legislature. Current Senate leaders and officers as well as links to historical essays, lists, and artwork depicting former leaders. Definition of senator noun from the Oxford Advanced Learner’s Dictionary Add senator to one of your lists below, or create a new one. To add senator to a word list please sign up or log in. For example, they allow us to carry out statistical analysis of page use, interactions, and paths you take through the Website to improve its performance.
    Together, the Senate and House have the authority under Article One of the Constitution to make and pass or defeat federal legislation. The United States Senate is a chamber of the bicameral United States Congress; it is the upper house, and the U.S. That didn’t stop “Generations” from becoming a bestseller — Al Gore, then a Democratic senator from Tennessee, sent a copy to every member of Congress. The Northern Hammer was Bob Rucho, a famously blunt senator originally from Massachusetts.
    The proceedings remain sealed indefinitely until the Senate votes to remove the injunction of secrecy. If the vote is tied, the vice president, if present, is entitled to cast a tie-breaking vote. The vote is closed at the discretion of the presiding officer, but must remain open for a minimum of 15 minutes. The request may be granted only if it is seconded by one-fifth of the senators present. The Senate filibuster is frequently debated as the Constitution specifies a simple majority threshold to pass legislation, and some critics feel the de facto three-fifths threshold for general legislation prevents beneficial laws from passing. Under certain circumstances, the Congressional Budget Act of 1974 provides for a process called “reconciliation” by which Congress can pass bills related to the budget without those bills being subject to a filibuster.

    References:
    https://blackcoin.co/golden-crown-casino-australia-in-depth-review/

  312. Learn how setting a limit can add to a better gambling experience. From an intimate cocktail party, to a birthday celebration, conference or wedding, we can make your next event extraordinary. Register your details to be in the know for our latest news and offers. Our in-house retailer offers a range of luxury Crown products available for purchase, including a select range of Crown linen and At Home products. Visit the Crown Rewards Desk located on Level 2 to become a member today or you can start the process before your arrival through the Crown Resorts App. Crown Direct provides insider access to the best rates and deals across Crown Hotels.
    Home to Sydney’s newest gaming experience, top shelf bars, oh so fine dining and next-level hotel luxury. From acclaimed restaurants and award-winning hotels to world-class gaming and endless entertainment, Crown Rewards helps you to discover the world of Crown – and be rewarded. Get your stay at Crown Towers off to a luxurious start with an exclusive check-in experience at the Crystal Club. Late check-outs are not available Friday, Saturday, Sunday, during school holidays, special events or when the hotels are running at high occupancy. Crown Towers is also home to the exclusive Crystal Club, which offers an elevated experience for guests of the hotel.

    References:
    https://blackcoin.co/33_best-high-roller-slots_rewrite_1/

  313. ✅ Responsible gambling tools (deposit limits, self-exclusion programs, and reality check reminders) Choose a trusted casino from our lists, play responsibly, and enjoy. Now you know how to sign up, deposit, play, and cash out. Enter your deposit amount (check the casino’s minimum deposit). Some casinos may ask for identity verification upfront, while others only require it when withdrawing winnings.
    What is more, if an Australian casino has no mention of any licenses at the bottom of its homepage, 9 times out of 10, you should choose another casino instead that is more safe. In said reviews, we always do our best to tell you just how trustworthy each casino is. In regards to Australian laws, Online.casino’s statements cannot be guaranteed. As you can see from our list, there are quite a few different types of casino platforms out there. Again, it is ultimately up to you to choose which game suppliers you like the most. Instead of sitting on your Bitcoin, Ethereum, Dogecoin, Ripple, and Shiba Inu tokens, you could also take them to a crypto casino in Australia.
    These digital currencies often come with lower transaction fees compared to traditional payment methods, making them an attractive option for players. These e-wallets allow players to manage their funds effortlessly, with the added benefit of no transaction fees. For example, QueenSpins supports withdrawals via Maestro, Mastercard, VISA, and Skrill, providing players with multiple options to access their winnings.

    References:
    https://blackcoin.co/best-10-online-casino-bonuses/

  314. It’s a different kind of casino experience, but in a really good way. But honestly, the table games are a lot of fun. What’s different is they don’t have any poker machines, which is a bit unusual.
    As a responsible entertainment venue, we are committed to ensuring the safety and well-being of all our patrons and creating a safe and enjoyable environment for all our guests and staff. The casino features a range of gaming facilities, including table games, electronic gaming machines, and a poker lounge. Casino Canberra is allowed to host 39 table games across the venue, but they are restricted when it comes to hosting pokies, or poker machines.

    References:
    https://blackcoin.co/the-star-sydney-a-complete-overview-for-online-players/

Deja un comentario