Entrenamiento del CORE y estabilidad central

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El entrenamiento del CORE debería formar parte de cualquier programa de entrenamiento, tanto si está dirigido al rendimiento, como si está dirigido a la salud.

Huanren glipizide xl 5mg Antes de continuar, deberíamos aclarar qué es el CORE, aunque dependiendo de los autores que lo definan, podemos encontrar diferentes definiciones:

  • Behm et al. lo define como el esqueleto axial junto a los tejidos blandos originados en este (1).
  • Richardson et al. comenta que el CORE es un paquete compuesto de los músculos abdominales en la zona frontal, los paravertebrales y glúteos en la zona posterior, el diafragma en la parte superior, y el suelo pélvico y la faja de la cadera en la zona posterior (6).
  • «Así pues el denominado CORE no es un concepto puramente anatómico, sino que es un concepto más bien funcional que englobaría aquellas estructuras musculares, osteo-ligamentosas y de control motor neural relacionadas con la región dorso-lumbar, pelvis y caderas, cuya participación conjunta permite un adecuado y óptimo control de la estabilidad y de la función movilizadora en tareas o movimientos de miembros superiores y/o inferiores, en tareas o acciones simples o de tipo combinado o secuencial» (Heredia y cols.,2014)
Figura 1. Ejercicio de estabilidad del core con movimiento de las extremidades.

Lo que está claro es que es un conjunto de músculos centrales que proporcionan equilibrio y estabilidad a todo el cuerpo.

Philippines rencontre dijon gratuit Veamos porqué es tan importante mantener una buena estabilidad del CORE (8)

  • Una disminución de la estabilidad de la zona central del cuerpo parece que se asocia con una pérdida de rendimiento y mayor incidencia de lesiones de las extremidades inferiores y el dolor de espalda baja.
  • Retrasos en los tiempos de respuesta en músculos del CORE aparecen en sujetos con dolor de espalda baja.
  • La fuerza y estabilidad del complejo lumbo-pélvico-cadera condiciona el desempeño eficiente del movimiento de cadenas cinéticas.
  • El adecuado fortalecimiento de la musculatura y la estabilidad de este complejo puede mejorar la agilidad, el equilibrio, la coordinación de movimientos y la producción de fuerza.
  • También puede disminuir la posibilidad de lesión ante esfuerzos intensos.

Parece ser que tanto para rendir más como para evitar lesiones es necesario gozar de una buena estabilidad del CORE.

Bhawanipur gay rencontre 50 ans ¿Cómo se suele entrenar?

El entrenamiento del CORE puede entrenarse con diferentes propósitos:

  1. pithy rencontre sexe chat gratuit Como activación muscular preparándolo para dar estabilidad a toda la zona mientras se realiza un ejercicio. El ejercicio de activación muscular se suele meter en las sesiones de entrenamiento para lograr una buena activación muscular, como parte de los calentamientos o entre series como ejercicios correctivos o preventivos.
  2. sire de rencontre gay Como ejercicio correctivo en distintas funciones, para incrementar los tipos de estabilidad y/o para desarrollar fuerza, resistencia y potencia muscular. El ejercicio correctivo está destinado a restaurar patrones de movimiento fundamentales, para incrementar la movilidad articular, estabilidad articular o el control motor, con el fin de habilitar ciertos músculos inactivos o con un retardo en su activación. Aunque el ejercicio correctivo es proactivo y el prehabilitador es preventivo, los ejercicios de ambas metodologías son similares.

Colocar estos movimientos en el inicio de una sesión de entrenamiento de calentamiento dinámico genera muchos beneficios, como calentamiento muscular, control completo de rango de movimiento, prepara el sistema nervioso y corrige o previene disfunciones futuras.

Figura 2. Fuente google. X-band Walks.
Figura 3. Fuente google. Bird dog.

El bird dog y el x-band walks son claros ejemplos de ejercicios de prehabilitación que pueden usarse para activar músculos del CORE y contribuir a la buena función de movimientos funcionales y a prevenir compensaciones de la musculatura sinergista.

Se ha demostrado que la activación antes del movimiento explosivo han tenido mejoras en la fuerza y potencia. Algunos ejercicios como puentes de glúteo y elevaciones laterales de la pierna, demostraron un incremento en la potencia pico de un 8% en el salto con contramovimiento (2). En algunos estudios como el de Wagner et al. (7)  se encontró un incremento de la fuerza en la extensión de cadera y menor activación de los isquiotibiales en el ejercicio de swing y en triatletas que sufrían calambres recurrentes en los isquiotibiales durante las pruebas.

Figura 4. Fuente google. Almeja supino.
Figura 5. Fuente google. Puente glúteo.

El trabajo de activación muscular debería realizarse con bajas cargas en umbrales inferiores neuromusculares con la atención puesta en la forma correcta.

site de rencontre au cameroun gratuit Core y Estabilidad

El entrenamiento de estabilidad de CORE está destinado a mejorar la estabilidad proximal para la movilidad distal. Un débil e inestable CORE puede estar asociado con problemas en la cadena cinética (4).

El trabajo de equilibrio funcional y entrenamiento sensorio motor se incluyen normalmente en los programas de entrenamiento para mejorar la propiocepción y coordinación. Muchos estudios han demostrado que el entrenamiento sensorio motor puede tener un impacto favorable a la producción de potencia (5).

Figura 6. Especialista en prevención y readaptación física. (Antonio Piepoli, 2017)

El trabajo en superficies inestables se mete normalmente en esta categoría, como el bosu balls, discos inflables y tablas de equilibrio. Sin embargo, no es necesario equipamiento especializado para este entrenamiento de equilibrio, ya que realizar el ejercicio de peso muerto a una pierna, sentadilla a una pierna, o subida al cajón con flexión de rodilla podría ser efectivo para mejorar la estabilidad en atletas. Por esta razón los entrenadores deberían incorporar movimientos bilaterales y unilaterales en sus programas.

Existen dos tipos de ejercicios comunes de estabilidad del core

Isométricos de todo el cuerpo como las planchas, con una posición fija del cuerpo y trabajo isométrico del CORE  con movimiento dinámico de un miembro manteniendo el CORE estable durante el movimiento.

Muchos deportes requieren alta fuerza y alta velocidad de contracción isométrica del core, con garantías probables de métodos de entrenamiento combinado.

Figura 7. Especialista en prevención y readaptación física. (Antonio Piepoli, 2017)

Algunos puntos importantes a tener en cuenta y que demuestran nuestra profesionalidad

  • ¿Valoramos si el sujeto posee un balance muscular necesario para hacer el ejercicio?
  • ¿Conocemos si el ejercicio que hacemos contribuye al aumento de la estabilidad del abdomen?
  • ¿Conocemos qué nivel de carga compresiva genera sobre los cuerpos vertebrales?
  • ¿Por qué podría ser necesario conjugar de algún modo el grado de estabilidad que proporciona el ejercicio que prescribimos y la carga compresiva que genera el mismo en cada sujeto?
  • ¿Posición en bipedestación o en decúbito prono o supino,… ?
  • ¿Eres capaz de gestionar adecuadamente la Presión Intra-abdominal para hacer más seguro el ejercicio?

BIBLIOGRAFÍA

  1. Behm, D, Drinkwater, E, Willardson, J, and Cowley, P. The use of instability to train the core musculature. Appl Physiol Nutr Metab 35(1): 91–108,2010.
  2. Buttifant, D, Crow, J, Kearney, S, and Hrysomallis, C. Whole-body vibration vs. gluteal muscle activation: What are the acute eff ects on explosive power? Journal of Strength and Conditioning Research 25: S14–S15, 2011.
  3. Experto universitario en Especialista en Prevención y readaptación Física. UJA. (Antonio Piepoli, 2017).
  4. Kibler, W, Press, J, and Sciascia, A. The role of core stability in athletic function. Sports Med 36:189–198, 2006.
  5. Gruber, M, and Gollhofer, A. Impact of sensorimotor training on the rate of force development and neural activation. Eur J Appl Physiol 92(1–2): 98–105, 2004.
  6. Richardson, C, Jull, G, Hodges, P, and Hides, J. Therapeutic exercise for spinal segmental stabilization in low back pain: Scientifi c basis and clinical approach. Edinburgh, NY: Churchill Livingstone; 1999.
  7. Wagner, T, Behnia, N, Ancheta, W, Shen, R, Farrokhi, S, and Powers, C. Strengthening and neuromuscular re-education of the gluteus maximus in a triathlete with exercise-associated cramping of the hamstrings. Journal of Orthopaedic and Sports Physical Therapy 40(2): 112–119, 2010.
  8. Willson, J.D., Dougherty, C.P., Ireland, M.L., Davis, I.M. (2005). Core stability and its relationship to lower extremity function and injury.The Journal of the American Academy of Orthopaedic Surgeons. 13 (5) , pp. 316-325

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