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Barre: qué es, cuáles son sus beneficios y los tres mejores ejercicios El barre es una disciplina de lo más completa. pexels
El 'floor barre' es uno de los ejercicios más de moda últimamente, especialmente indicado para quienes quieren fortalecer la musculatura y mejorar la concentración . Desde +Qball, una escuela de danza experta en esta disciplina, aseguran que “es un método de entrenamiento funcional en la barra y en el suelo que fusiona ejercicios del ballet, pilates y yoga . Ejercicios de bajo impacto donde se trabaja la fuerza, resistencia, entrenamiento cardiovascular, la coordinación y la flexibilidad. Haciendo hincapié en la corrección postural y la buena ejecución técnica, logrando así prevenir lesiones, mejorar las ya existentes patologías y conseguir un estado de salud óptimo”.
Los movimientos son principalmente estáticos , con repeticiones lentas para que el movimiento se marque de manera correcta. Al realizar cada movimiento se puede uno centrar en cada una de las partes del cuerpo que se utilizan en el movimiento. Con el propio peso de tu cuerpo es suficiente para sacar el máximo partido cualquier rutina de dicha disciplina.
Los beneficios de practicar barre Músculos : es un ejercicio ideal para fortalecer todos los músculos del cuerpo, ya que con cada movimiento se puede aislar a la perfección la parte que se trabaja en él.Tonificarás todos los músculos: debido a la combinación de ejercicios específicos, el barre puede ayudar a tonificar y esculpir los músculos, especialmente en áreas como los glúteos y los muslos. El abdomen también se verá muy fortalecido y tonificado ya que el barre se concentra mucho en el centro del cuerpo para desde ahí mover las extremidades y hacer cualquier otro movimiento.Articulaciones : se trata de un ejercicio de bajo impacto, por lo que las articulaciones no sufren ni trabajan más de lo necesario. Al estar los ejercicios centrados en los músculos no tendrás que hacer muchas repeticiones, será más importante realizar a la perfección cada movimiento más que hacerlo muchas veces.Postura: la gran mayoría de los ejercicios que se realizan en una rutina de floor barre son de gran ayuda para que puedas mantener una postura correcta, así que le darás a tu cuerpo una alineación perfecta si realizas los movimientos bien. También ayudan a mejorar el equilibrio, lo que puede tener efectos positivos en la vida diaria y en la prevención de lesiones.Flexibilidad: otro de los beneficios de este fantástico ejercicio es que gracias a sus movimientos ganas muchísimo en flexibilidad, ya que al contraer y extender los músculos se trabaja también esa característica.Concentración: como todos los ejercicios en los que debes trabajar mucho cada movimiento, especialmente en yoga o ballet, en este caso también se trabaja, y mucho, la concentración.Dile adiós al estrés y conecta contigo mismo: esta disciplina libera endorfinas y reduce el estrés, mejorando el bienestar mental y emocional. El enfoque en la técnica y la precisión de los también ayuda a mejorar la conexión mente-cuerpo, aumentando la conciencia corporal.Cuida tus articulaciones: A diferencia de algunos ejercicios de alto impacto, el barre suele ser de bajo impacto, lo que lo hace adecuado para personas con problemas articulares o que buscan una opción de ejercicios más suave.Tres ejercicios de barre fundamentales Nathalie Errandonea, experta en barre y creadora del método NRG Barrebody, diseñó una rutina de menos de 15 minutos con tan solo 6 ejercicios para la revista Vogue, básicos y con resultados a largo plazo. Hemos recopilado los tres más sencillos:
Lunge burner: se empieza con la posición de lunge. La rodilla delantera debe estar por encima del talón y la rodilla trasera lo más cerca posible del suelo. Es importante mantener la espalda recta con el abdomen contraído y los hombros relajados mientras se hace el movimiento de bajada y subida, lo suyo es hacer 50 por cada pierna.Balanceo de pierna: flexionar la rodilla de la pierna de apoyo procurando que quede a la altura de los dedos del pie. Es importante involucrar a los músculos del core y mantener los hombros bajos y relajados. Flexionar la pierna que va a trabajar llevando la rodilla hacia adelante con el pie cerca del tobillo de apoyo y los brazos hacia la cintura, manteniendo los dedos de pie en punta. Se trata de extender la pierna hacia atrás con las caderas alineadas, extendiendo los brazos por encima de la cabeza. Es importante mantener el peso del cuerpo y no estirar la pierna de apoyo durante el ejercicio. 50 repeticiones por cada pierna. Abdominales inferiores: la posición de inicio es sobre la esterilla con los codos apoyados y las piernas elevadas formando un ángulo de 90 grados (deben estar en paralelo, manteniendo los codos a la altura de los hombros con el abdomen contraído). Bajar la pierna con los dedos en punta hasta roza el suelo y volver a la posición de inicio asegurándose de que las rodillas quedan a la altura de las caderas. 25 repeticiones con cada pierna, alternando cada una.
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