Todos tenemos algún día en el que nos sentimos más… “apagados” de lo normal, tenemos sueño, o nos encontramos más cansados que de costumbre. Lo común en éstos días en pensar en tomar un buen café antes de entrenar, algunos toman un pre-workout, otros una bebida estimulante tipo redbull… pero a muchos se les olvida que esa acción puede afectar también a nuestro sueño ese día, disminuyendo la cantidad y la calidad de éste, por lo que nuestra recuperación para el día siguiente no sería la óptima.
¿que te parecería realizar un calentamiento que no sólo te ayude a activarte como lo harían esas bebidas, sino que además te provoque una mayor mejora al rendimiento y ganancias de tu entrenamiento? créeme, ésto no es ninguna tontería, es una realidad, pero, tampoco es oro todo lo que reluce: éste calentamiento, sólo debe realizarse una vez cada 6 o 7 días como mucho. Es para esos días en los que, como hemos comentado, nos sentimos más pesados de lo normal, no para usarlo a diario.
¿En qué se basa éste calentamiento?, pues bien, la fuerza generada por nuestros músculos no depende sólo de la masa muscular sino de la intensidad del impulso nervioso que nuestro sistema nervioso central manda al músculo. Con éste calentamiento, lo que conseguiremos es activar y poner a punto nuestro SNC, hacer que nuestros nervios, se conviertan en superconductores y manden impulsos mayores a nuestros músculos que con un calentamiento convencional. Por lo que conseguiremos dos cosas: provocar un mayor stress muscular y a la vez un mayor strees nervioso. Es por eso que no es recomendable usarlo más de una vez cada 5 o 6 días para no entrar en sobreentrenamiento, del mismo modo, hay que seguir las pautas que indicaremos para no sobrepasarnos y “fundirnos los plomos” antes de tiempo.
¿Cómo lo hago? Éste calentamiento se trata de hacer superseries de 3 ejercicios (un ejercicio tras otro sin descanso), 3 repeticiones por ejercicio (un total de 9 repeticiones). Pero con una condición: no realizaremos la fase excéntrica o negativa del ejercicio, tan sólo la fase positiva o concéntrica, así conseguiremos no fatigarnos en el calentamiento.
¿Cuántas superseries debo realizar? las que necesites, habrá días que necesitarás 3, otros días 4 o 5, etc… tú mismo notarás cuando te encuentras preparado para darlo todo en el entrenamiento. Descansa lo que necesites entre superserie y superserie pero sin enfriarte.
Ejercicios:
Box Jumps: salta a una superficie elevada al menos a la altura de tu rodilla, un banco, un bordillo o escalón, cualquier cosa a la que te puedas subir sin caerte… baja andando, sin saltar.
Leg Raises: sube rápido, no aguantes la bajada.
Dominadas: subiremos rápido y bajaremos sin aguantar la bajada.
Pues ésto es todo, pruebalo un día y no dudes en dejarnos un comentario con tus sensaciones, igualmente si tienes alguna duda háznosla saber. ¡Compártelo si te ha gustado!
Saludos ¡Y mucho Street Workout!
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