{"id":392,"date":"2023-12-06T10:54:35","date_gmt":"2023-12-06T10:54:35","guid":{"rendered":"https:\/\/esportsantmoritz.com\/blog\/?p=392"},"modified":"2023-12-06T11:07:56","modified_gmt":"2023-12-06T11:07:56","slug":"calienta-que-hoy-esquias","status":"publish","type":"post","link":"https:\/\/esportsantmoritz.com\/blog\/calienta-que-hoy-esquias\/","title":{"rendered":"Calienta! Que hoy esqu\u00edas"},"content":{"rendered":"\n<p class=\"has-medium-font-size\"><strong>\u00bfTe preparas bien antes de ir a esquiar? \u00bfSabes que es importante calentar antes de empezar a deslizarte por la nieve? <\/strong><\/p>\n\n\n\n<p>El calentamiento ayuda a preparar tus m\u00fasculos y articulaciones para el esfuerzo f\u00edsico que vas a realizar. Si no calientas bien, aumentas el riesgo de lesiones. \ud83d\ude31<\/p>\n\n\n\n<p>Por eso, en este post te voy a dar algunos consejos sobre ejercicios de calentamiento y estiramiento que puedes hacer antes de empezar un d\u00eda de esqu\u00ed. \ud83e\uddd0<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>Ejercicios de calentamiento<\/strong><\/p>\n\n\n\n<p><strong>El calentamiento debe durar entre 10 y 15 minutos<\/strong>. Debes empezar con ejercicios suaves y progresivos, que vayan aumentando la intensidad poco a poco. \u23f1\ufe0f<\/p>\n\n\n\n<p>Aqu\u00ed tienes algunos ejercicios de calentamiento que puedes hacer:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-accent-color\">Giros de cuello:<\/mark><\/strong> Gira la cabeza suavemente hacia la derecha, hacia la izquierda, hacia arriba y hacia abajo. Repite 10 veces en cada direcci\u00f3n.<\/li>\n\n\n\n<li><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-accent-color\">Giros de hombros:<\/mark><\/strong> Gira los hombros suavemente hacia delante, hacia atr\u00e1s, hacia arriba y hacia abajo. Repite 10 veces en cada direcci\u00f3n.<\/li>\n\n\n\n<li><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-accent-color\">Rotaci\u00f3n de caderas:<\/mark><\/strong> Gira las caderas suavemente hacia la derecha, hacia la izquierda, hacia delante y hacia atr\u00e1s. Repite 10 veces en cada direcci\u00f3n.<\/li>\n\n\n\n<li><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-accent-color\">Saltitos:<\/mark><\/strong> Haz peque\u00f1os saltitos de un pie a otro, alternando los pies. Repite 10 veces.<\/li>\n\n\n\n<li><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-accent-color\">Correr en el sitio:<\/mark><\/strong> Corre en el sitio, levantando los talones del suelo. Repite 30 segundos.<\/li>\n<\/ul>\n\n\n\n<p><strong>Objetivo de los ejercicios de calentamiento:<\/strong><\/p>\n\n\n\n<p>Los ejercicios de calentamiento tienen los siguientes objetivos:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Aumentan la temperatura corporal.<\/li>\n\n\n\n<li>Mejoran la circulaci\u00f3n sangu\u00ednea.<\/li>\n\n\n\n<li>Preparan los m\u00fasculos y articulaciones para el esfuerzo f\u00edsico.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-medium-font-size\"><strong>Ejercicios de estiramiento<\/strong><\/p>\n\n\n\n<p>Los estiramientos deben hacerse al final del calentamiento, cuando los m\u00fasculos est\u00e1n calientes. Los estiramientos est\u00e1ticos son los m\u00e1s adecuados para el esqu\u00ed. \ud83d\udd25<\/p>\n\n\n\n<p>Aqu\u00ed tienes algunos ejercicios de estiramiento que puedes hacer:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-accent-color\">Estiramiento de los gemelos:<\/mark><\/strong> Ponte de puntillas y mant\u00e9n la posici\u00f3n durante 30 segundos.<\/li>\n\n\n\n<li><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-accent-color\">Estiramiento de los cu\u00e1driceps: <\/mark><\/strong>P\u00e1rate con las piernas separadas a la altura de los hombros y lleva una pierna hacia atr\u00e1s. Inclina el tronco hacia delante, manteniendo la espalda recta. Mant\u00e9n la posici\u00f3n durante 30 segundos.<\/li>\n\n\n\n<li><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-accent-color\">Estiramiento de los isquiotibiales:<\/mark><\/strong> Si\u00e9ntate en el suelo con las piernas estiradas delante de ti. Inclina el tronco hacia delante, manteniendo la espalda recta. Mant\u00e9n la posici\u00f3n durante 30 segundos.<\/li>\n\n\n\n<li><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-accent-color\">Estiramiento de los hombros:<\/mark><\/strong> P\u00e1rate con los brazos extendidos a los lados. Gira los hombros hacia delante, hacia atr\u00e1s, hacia arriba y hacia abajo. Mant\u00e9n cada posici\u00f3n durante 30 segundos.<\/li>\n<\/ul>\n\n\n\n<p><strong>Objetivo de los ejercicios de estiramiento:<\/strong><\/p>\n\n\n\n<p>Los ejercicios de estiramiento tienen los siguientes objetivos:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Reducen la tensi\u00f3n muscular.<\/li>\n\n\n\n<li>Mejoran la flexibilidad.<\/li>\n\n\n\n<li>Previenen las lesiones.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-medium-font-size\"><strong>Consejos finales<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Es importante que te escuches a ti mismo y no te fuerces a hacer ning\u00fan ejercicio que te cause dolor.<\/li>\n\n\n\n<li>Si tienes alguna lesi\u00f3n, consulta con un m\u00e9dico o fisioterapeuta antes de empezar a hacer ejercicio.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-medium-font-size\"><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-accent-color\">\u00a1Ahora ya est\u00e1s listo para disfrutar de un d\u00eda de esqu\u00ed seguro y divertido!<\/mark><\/strong> \ud83e\udd29<\/p>\n\n\n\n<p><a href=\"https:\/\/www.esportsantmoritz.com\/\"><strong>Reserva tu material de esqu\u00ed en nuestra web<\/strong><\/a> y disfruta de tu d\u00eda de esqu\u00ed \u26f7\ufe0f<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00bfTe preparas bien antes de ir a esquiar? \u00bfSabes que es importante calentar antes de empezar a deslizarte por la nieve? El calentamiento ayuda a preparar tus m\u00fasculos y articulaciones para el esfuerzo f\u00edsico que vas a realizar. Si no calientas bien, aumentas el riesgo de lesiones. \ud83d\ude31 Por eso, en este post te voy &#8230; <a title=\"Calienta! Que hoy esqu\u00edas\" class=\"read-more\" href=\"https:\/\/esportsantmoritz.com\/blog\/calienta-que-hoy-esquias\/\" aria-label=\"M\u00e1s en Calienta! Que hoy esqu\u00edas\">Leer m\u00e1s<\/a><\/p>\n","protected":false},"author":3,"featured_media":406,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37,1],"tags":[39,44,40,42,38,43,41],"class_list":["post-392","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salud","category-sin-categorizar","tag-calentamiento","tag-calentamiento-esqui","tag-ejercicios-pre-esqui","tag-esqui-saludable","tag-estiramientos","tag-estiramientos-esqui","tag-lesiones-esqui"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.9 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Calienta! Que hoy esqu\u00edas -<\/title>\n<meta name=\"description\" content=\"Antes de lanzarte a la nieve es importante que prepares tu cuerpo para el esfuerzo f\u00edsico. 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