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Calentamiento en 3 Bloques

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Calentamiento en 3 Bloques

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About this activity

Video guía de calentamiento progresivo

Created by

Mónica Pérez González
Mónica Pérez González
Mexico

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Calentamiento en 3 Bloques
 

Calentamiento en 3 BloquesOnline version

Video guía de calentamiento progresivo

by Mónica Pérez González
1

Introducción

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Bienvenidos. En este video aprenderemos tres bloques de calentamiento para preparar el cuerpo de forma segura y eficiente.

2

Bloque 1: Movilidad articular

Bloque 1: Movilidad articular. Movimientos suaves de cuello a tobillos para activar articulaciones antes del ejercicio.

3

Cuello y muñecas

Ejercicios de cuello: rotaciones lentas; muñecas: giros circulares; favorece la movilidad sin tensión.

4

Caderas y tobillos

Hombros, caderas y tobillos: círculos amplios y movimientos controlados para prevenir rigidez durante la sesión.

5

Bloque 2: Activación cardiovascular

Bloque 2: Activación cardiovascular. Subir la temperatura corporal con movimientos ligeros que elevan el ritmo sin fatigar.

6

Trote suave

Trote suave en el sitio, pasos ligeros o marcha rápida para activar el sistema cardiovascular y preparar músculos.

7

Saltos suaves

Alternativas: saltar la cuerda suavemente, saltos inclinados, cambios de ritmo para despertar el pulso de forma gradual.

8

Bloque 3: Movilidad corporal

Bloque 3: Movilidad corporal. Ejercicios dinámicos que trabajan grandes cadenas musculares para activar patrones de movimiento.

9

Ejercicios clave

Sentadillas, zancadas (lunges) y toques de talón atrás son claves; incorpora el estiramiento del tronco con la zancada rotacional.

10

Consejos finales

Consejos: mantén postura, respira profundo y realiza cada movimiento con control. Ajusta intensidad a tu nivel y volverás a entrenar seguro.
 
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