{"id":10078,"date":"2022-11-29T09:00:00","date_gmt":"2022-11-29T14:00:00","guid":{"rendered":"https:\/\/www.hancockhealth.org\/?p=10078"},"modified":"2024-03-04T16:17:28","modified_gmt":"2024-03-04T16:17:28","slug":"finish-off-the-year-strong","status":"publish","type":"post","link":"https:\/\/www.hancockhealth.org\/es\/2022\/11\/finish-off-the-year-strong\/","title":{"rendered":"Terminar el a\u00f1o fuerte"},"content":{"rendered":"
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\n Consejos de atenci\u00f3n m\u00e9dica<\/a>Bienestar mental<\/a> <\/div>\n\n

Terminar el a\u00f1o fuerte<\/h1>\n\n
\n\n 29 de noviembre de 2022<\/span>\n\n
\n\n Compartir<\/span>\n\n
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Cuando escuchas la palabra fuerza, en lo que respecta a ser f\u00edsicamente fuerte, \u00bfen qu\u00e9 piensas? Si se trata de un campe\u00f3n de culturismo, entonces es hora de cambiar de perspectiva. La fuerza es importante, s\u00ed, pero no s\u00f3lo es visible en los m\u00fasculos cortados. Si desea tener una buena postura, sentirse m\u00e1s c\u00f3modo con su cuerpo y sentirse fuerte, su tarea clave ser\u00e1 trabajar para estabilizar su n\u00facleo y los m\u00fasculos circundantes. <\/p>\n<\/div>

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Por qu\u00e9 la fuerza es importante<\/h2>\n<\/div>
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La fuerza nos ayuda a mantener el cuerpo recto, realizar las tareas diarias sin cansarnos y levantar cosas pesadas, pero importa d\u00f3nde reside nuestra fuerza. Si tienes brazos fuertes pero tu n\u00facleo es d\u00e9bil, es probable que seas m\u00e1s propenso a sufrir lesiones. Lo mismo ocurre si tienes mucha fuerza en la parte inferior del cuerpo pero te falta en la parte superior.\u00a0<\/p>\n<\/div>

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Entonces, tu objetivo es crear fuerza general en todo tu cuerpo. Si bien el cardio es un excelente ejercicio para el coraz\u00f3n y el sistema respiratorio, necesitar\u00e1s incorporar mucho entrenamiento de fuerza si quieres terminar el a\u00f1o m\u00e1s fuerte que nunca.<\/p>\n<\/div>

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Desarrollar m\u00fasculo no tiene por qu\u00e9 ser dif\u00edcil<\/h2>\n<\/div>
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Si ya est\u00e1s siguiendo una rutina de entrenamiento de fuerza, entonces sabes que desarrollar m\u00fasculo no tiene por qu\u00e9 ser dif\u00edcil (a menos que tengas ganas de desafiarte a ti mismo). Algunos entrenamientos facilitan ponerse en forma, tonificar el cuerpo y convertirse en una m\u00e1quina quemagrasas. Pilates y yoga son ambos ejercicios suaves<\/a> que se prestan bien al entrenamiento de fuerza. Esto se puede hacer incluso si usted si\u00e9ntete como un principiante<\/a>. CrossFit es otra opci\u00f3n popular para aquellos que quieren desafiarse a s\u00ed mismos y desarrollar fuerza sin dejarse atrapar por la misma rutina aburrida d\u00eda tras d\u00eda. <\/p>\n<\/div>

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Los Hancock Wellness Centers hacen que sea f\u00e1cil fortalecerse con una variedad de clases grupales<\/a>. No s\u00f3lo ofrecen Pilates, yoga y CrossFit, sino que tambi\u00e9n cuentan con clases de entrenamiento de fuerza que se realizan tanto en tierra como en agua, como Aqua Tabata, Barre, Cardio Sculpt, HIIT<\/a>, y m\u00e1s. <\/p>\n<\/div>

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Dir\u00edgete a los grupos de m\u00fasculos que ayudan a tu fuerza central.<\/h2>\n<\/div>
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Un core fuerte significa una mejor postura, menos posibilidades de sufrir lesiones en la columna (y otras articulaciones, m\u00fasculos y ligamentos) y una vida m\u00e1s libre de dolor. Los m\u00fasculos que forman esta zona son los encargados de proporcionar estabilidad tanto a la columna como a la pelvis. Por lo tanto, es importante considerar su n\u00facleo y su posici\u00f3n adecuada cuando entrena fuerza. Pero cuando decimos "n\u00facleo", no nos referimos simplemente a los m\u00fasculos abdominales. <\/p>\n<\/div>

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A muchos de nosotros se nos ense\u00f1a a creer que nuestros abdominales constituyen la totalidad del n\u00facleo de nuestro cuerpo, pero eso es un mito. Muchos m\u00fasculos contribuyen a la fuerza de esta regi\u00f3n, incluidos los gl\u00fateos, los m\u00fasculos de los muslos, los abdominales, los m\u00fasculos de la espalda e incluso el suelo p\u00e9lvico. Incorporar movimientos compuestos a tu rutina de ejercicios, como sentadillas y estocadas, equilibrio, bicicletas, prensas de hombros, escaladores, planchas y m\u00e1s, te ayudar\u00e1 a trabajar todo el cuerpo mientras tonificas y fortaleces todas estas partes importantes de tu n\u00facleo. <\/p>\n<\/div>

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Se\u00f1ales que necesitas para fortalecer tu core<\/h2>\n<\/div>
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Es posible que las personas no se den cuenta de que existen diversas razones para centrarse m\u00e1s en la fuerza central, como por ejemplo:<\/p>\n<\/div>

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  • Dolor lumbar o de rodilla<\/li>
  • Recuperaci\u00f3n del parto<\/li>
  • Postura pobre<\/li>
  • Dificultad para levantarse o bajar del suelo.<\/li>
  • Dificultad para estar de pie durante largos per\u00edodos de tiempo.<\/li>
  • Mal equilibrio<\/li><\/ul>\n<\/div>
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    Si experimenta alguno de estos problemas, puede ser una buena idea comenzar a trabajar los m\u00fasculos centrales a medida que realiza su dosis diaria de ejercicio. \u00a1Recuerde siempre obtener luz verde de su m\u00e9dico antes de comenzar cualquier programa de ejercicios!<\/p>\n<\/div>

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    <\/div>","protected":false},"excerpt":{"rendered":"

    If you think having a strong core means a six-pack, then think again. Many muscles make up your core and keeping it strong means an easier and pain-free existence!<\/p>","protected":false},"author":6,"featured_media":10079,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_tec_requires_first_save":true,"_EventAllDay":false,"_EventTimezone":"","_EventStartDate":"","_EventEndDate":"","_EventStartDateUTC":"","_EventEndDateUTC":"","_EventShowMap":false,"_EventShowMapLink":false,"_EventURL":"","_EventCost":"","_EventCostDescription":"","_EventCurrencySymbol":"","_EventCurrencyCode":"","_EventCurrencyPosition":"","_EventDateTimeSeparator":"","_EventTimeRangeSeparator":"","_EventOrganizerID":[],"_EventVenueID":[],"_OrganizerEmail":"","_OrganizerPhone":"","_OrganizerWebsite":"","_VenueAddress":"","_VenueCity":"","_VenueCountry":"","_VenueProvince":"","_VenueState":"","_VenueZip":"","_VenuePhone":"","_VenueURL":"","_VenueStateProvince":"","_VenueLat":"","_VenueLng":"","_VenueShowMap":false,"_VenueShowMapLink":false,"_tribe_blocks_recurrence_rules":"","_tribe_blocks_recurrence_description":"","_tribe_blocks_recurrence_exclusions":"","footnotes":""},"categories":[387,1312,1315],"tags":[859,170,844,131,492,1058],"service":[],"class_list":["post-10078","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-possible","category-healthcare-tips","category-mental-well-being","tag-exercise","tag-fitness","tag-goals","tag-health-possible","tag-strength","tag-strength-training"],"acf":{"featured_image":null,"page_title":"","sub_header":"","display_overlay":false},"yoast_head":"\nFinish Off the Year Strong - Hancock Health<\/title>\n<meta name=\"description\" content=\"Feeling strong isn\u2019t just for body-building champs. 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