{"id":6324,"date":"2021-12-02T23:43:55","date_gmt":"2021-12-02T23:43:55","guid":{"rendered":"https:\/\/aictive.co\/?p=6324"},"modified":"2021-12-02T23:43:55","modified_gmt":"2021-12-02T23:43:55","slug":"3-pasos-para-realizar-correctamente-una-sentadilla","status":"publish","type":"post","link":"https:\/\/aictive.co\/en\/blog\/es\/3-pasos-para-realizar-correctamente-una-sentadilla\/","title":{"rendered":"3 pasos para realizar correctamente una sentadilla"},"content":{"rendered":"<p>La sentadilla es un ejercicio altamente funcional, ya que, es parte de la vida diaria como al pararte y sentarte de una silla o para agacharte a recoger algo pesado del suelo. En el entrenamiento la sentadilla se utiliza como patr\u00f3n de empuje, el cual ser\u00e1 necesario para saltar, correr y cambiar de direcci\u00f3n.<\/p>\n<div class=\"slate-resizable-image-embed slate-image-embed__resize-right\"><img fetchpriority=\"high\" decoding=\"async\" class=\"alignleft\" src=\"https:\/\/media-exp1.licdn.com\/dms\/image\/C4E12AQGqgDgvH3RWQw\/article-inline_image-shrink_1000_1488\/0\/1636571200084?e=1643846400&amp;v=beta&amp;t=QdBw0-T48Xjzrqrz7RcM0s5MkH-nHb_uwqMNhxtcc1o\" alt=\"No hay texto alternativo para esta imagen\" width=\"385\" height=\"309\" data-media-urn=\"\" data-li-src=\"https:\/\/media-exp1.licdn.com\/dms\/image\/C4E12AQGqgDgvH3RWQw\/article-inline_image-shrink_1000_1488\/0\/1636571200084?e=1643846400&amp;v=beta&amp;t=QdBw0-T48Xjzrqrz7RcM0s5MkH-nHb_uwqMNhxtcc1o\" \/><\/div>\n<p>Para ejecutar correctamente una sentadilla, lo primero que debemos hacer es considerar nuestra postura inicial: los pies se apoyan completamente en el suelo y la posici\u00f3n de los pies va a depender de la anatom\u00eda de cada persona. Se le pide a la persona que imagine que va a sentarse a una silla baja, y cuando no pueda bajar m\u00e1s, que vuelva a subir a la posici\u00f3n inicial.<\/p>\n<p>Una sentadilla correcta en t\u00e9rminos generales, se define cuando:<\/p>\n<ul>\n<li>La persona realiza el movimiento con fluidez<\/li>\n<li>Mantiene piernas alineadas durante el movimiento (no junta las rodillas ni las separa exageradamente)<\/li>\n<li>En la m\u00e1xima profundidad la cadera debe estar a la altura de la rodilla o m\u00e1s abajo.<\/li>\n<li>En la m\u00e1xima profundidad, el tronco se observa paralelo a la direcci\u00f3n de la tibia<\/li>\n<li>El pecho siempre mira al frente, no hacia abajo<\/li>\n<\/ul>\n<div class=\"slate-resizable-image-embed slate-image-embed__resize-left\"><img decoding=\"async\" class=\"alignright\" src=\"https:\/\/media-exp1.licdn.com\/dms\/image\/C4E12AQHzVUzqN9_8kw\/article-inline_image-shrink_1000_1488\/0\/1636571218973?e=1643846400&amp;v=beta&amp;t=j1LBmJAAh9HUPGRE9-FoeLGWsvNzniDfqgz5DYd8j8U\" alt=\"No hay texto alternativo para esta imagen\" width=\"385\" height=\"309\" data-media-urn=\"\" data-li-src=\"https:\/\/media-exp1.licdn.com\/dms\/image\/C4E12AQHzVUzqN9_8kw\/article-inline_image-shrink_1000_1488\/0\/1636571218973?e=1643846400&amp;v=beta&amp;t=j1LBmJAAh9HUPGRE9-FoeLGWsvNzniDfqgz5DYd8j8U\" \/><\/div>\n<p>Una de las indicaciones utilizadas en relaci\u00f3n a la respiraci\u00f3n al realizar este movimiento, es inspirar y al descender vas botando el aire controladamente, como soplando las velas. Si el movimiento lo vas a realizar con mucha carga, una de las recomendaciones es tomar aire, aguantarlo al descender y botarlo al subir, pero no hay nada absoluto. Existen diversas t\u00e9cnicas y opiniones sobre la respiraci\u00f3n.<\/p>\n<p>\u00bfTe gustar\u00eda saber si tienes una buena sentadilla profunda?<\/p>\n<p>\u00a1Es muy simple! Ingresa a Move Check, te paras frente al computador, sigue las instrucciones y el sistema te entregar\u00e1 los resultados, indicando qu\u00e9 \u00edtems realizaste bien y en cu\u00e1les tienes deficiencia.<\/p>","protected":false},"excerpt":{"rendered":"<p>La sentadilla es un ejercicio altamente funcional, ya que, es parte de la vida diaria como al pararte y sentarte [&hellip;]<\/p>","protected":false},"author":6,"featured_media":6325,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[30],"tags":[],"class_list":["post-6324","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-es"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3 pasos para realizar correctamente una sentadilla -<\/title>\n<meta name=\"description\" content=\"\u00bfSabes c\u00f3mo ejecutar una sentadilla profunda? 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