Street workout o entrenamiento callejero

Parece que este año se ha puesto muy de moda entrenar sin necesidad de pisar el gimnasio, ya sea ejercitándote en casa o utilizando los aparatos que disponemos en la calle para ello. Es lo que se llama «Street WorkOut» o «Entrenamiento callejero». Una alternativa cómoda e interesante para practicar deporte durante las vacaciones, época en la que tendemos a dejar más de lado nuestra actividad en el gimnasio o salas, normalmente debido al calor y a las escapadas para la playa u otras ciudades que realizamos en estos meses. Sin embargo, con el Street Work Out podemos seguir practicando deporte ahí donde vayamos a disfrutar de nuestro tiempo libre.

Para empezar a entender en que consiste esta tendencia os damos a conocer sus 5 puntos básicos:

  1. Se practica en la calle
  2. Se usan como herramientas todo tipo de barras que encontramos en los parques públicos o plazas.
  3. Los ejercicios más básicos son dominadas, fondos y flexiones.
  4. Se centra en realizar repeticiones aunque también se pueden trabajar posiciones estáticas.
  5. Se valora la correcta realización y forma de los ejercicios.

Es una modalidad bastante exigente ya que prima sobre todo la fuerza muscular para ir realizando ejercicios cada vez más complejos. En el post de hoy os mostramos algunos ejercicios básicos para iniciarte, que aunque a primera vista parezcan sencillos, te darás cuenta cuando los pongas en práctica como no lo son tanto. ¡Ya verás con las agujetas que te levantas al día siguiente!

Dominadas o Pull-Ups

Este ejercicio consiste en elevar el cuerpo sujeto únicamente a una barra horizontal por encima de la cabeza. Las palmas de las manos pueden estar hacia el cuerpo (supinado) o con las palmas hacia el exterior (pronado). Se parte de una posición de reposo en la que los brazos se encuentran estirados; entonces se levanta medio cuerpo con la flexión de los brazos, hasta que la barbilla sobrepasa la altura de la barra. Eso sí, sin apoyar las piernas en ningún lado. Un ejercicio solo para los más capaces.

dominadas_mueveteconestilo_web
Tú decides en qué dirección colocas las palmas de las manos al hacer las pull-ups. La mayoría de las personas eligen el tipo de agarre que les parece más fácil de forma intuitiva. Pero si cambias la forma de agarrarte de vez en cuando, harás que los músculos trabajen de forma distinta. Por ejemplo, si te agarras con las manos más juntas y las palmas mirando hacia los hombros se ejercitan los músculos de los brazos, en especial los bíceps. Si el agarre se realiza con las manos más separadas entre sí y las palmas mirando hacia el lado contrario al del cuerpo, el impacto será mayor en el dorsal ancho. Puedes variar el agarre en un mismo workout, lo cual es muy útil cuando algunos músculos ya están fatigados y fallan.

Flexiones de codo

Partiendo de una posición inclinada, recostada hacia abajo, hay que levantar el cuerpo únicamente con los brazos y bajarlo de nuevo hasta el suelo con las piernas estiradas.

flexionesdecodo_mueveteconestilo_web

Flexiones

Acuéstate boca abajo. Coloca las palmas de las manos en el suelo a la altura de los hombros, ligeramente más abiertos que el ancho de tus hombros. Mantén tu cuerpo erguido.
Levanta el cuerpo hacia arriba y vete enderezando los brazos, procura mantener una postura erguida. Evita inclinar el tronco hacia atrás.

flexiones_mueveteconestilo_web

Hombros

Colocado boca abajo y apoyando los pies en algún sitio en alto, realiza el movimiento de las flexiones.

hombros_mueveteconestilo_webOblicuos

El oblicuo externo del abdomen es el músculo que se sitúa en los laterales de la zona media, en la porción anterior del tronco, y que se extiende desde las últimas costillas hasta la cresta ilíaca, por lo que, su fortalecimiento resulta esencial para lograr un abdomen fuerte y un tronco definido.

Bíceps

Para trabajar bíceps, realiza los conocidos Australian pull-ups de bíceps. Las pull-ups son ideales para fortalecer y evitar problemas de espalda, tan comunes en estos días.

biceps_mueveteconestilo_web

Tríceps

Coloca las manos sobre una barra,banco o silla separadas el ancho de tus hombros.
Desplaza los pies hacia adelante semi-flexionados para separarlos del banco,silla..etc. Los pies deben apoyarse en el suelo separados el ancho de la cadera.
Lentamente debes flexionar los codos para bajar la parte superior del cuerpo hacia el suelo, hasta alcanzar un ángulo de 90 grados formado con los brazos.
Los codos deben mantenerse lo más cerca del torso posible y deben flexionarse hacia atrás, evitando que se desplacen hacia afuera durante el descenso, ya que el esfuerzo no se concentrará del todo en el triceps y puede sobrecargar la articulación del hombro.

triceps_mueveteconestilo_web

Piernas

Se trata de lounge con una pierna apoyada en un banco. Ante todo hay que tener presente que para la realización de este ejercicio requiere de un buen control de las diferentes partes del cuerpo, sobre todo a la hora de mantener el equilibrio mientras lo estamos ejecutando.

Primeramente nos debemos colocar con una pierna adelantada, que será la que aguantará la tensión del ejercicio. La otra la vamos a colocar sobre el banco, apoyada en la punta del pie como hemos indicado anteriormente. Cuanto más atrás llevemos la que está sobre el banco mejor. La que mantenemos apoyada en el suelo debe estar bien asentada con el apoyo total del pie en el suelo y la espalda la debemos colocar recta mirando hacia el frente.
Manteniendo siempre la espalda recta y la vista al frente, descenderemos a la vez que doblamos la rodilla de la pierna que tenemos apoyada en el suelo y ligeramente la que tenemos sobre el banco.

Y después de una dura sesión de street workout no olvides relajarte un poco balanceándote en algún columpio. Te hará revivir esa sensación de libertad tan grande de cuando eras un niño.

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