{"id":3352,"date":"2021-01-20T06:00:00","date_gmt":"2021-01-20T05:00:00","guid":{"rendered":"http:\/\/www.centrescruznavarro.com\/?p=6549"},"modified":"2021-01-20T06:00:00","modified_gmt":"2021-01-20T05:00:00","slug":"plank","status":"publish","type":"post","link":"https:\/\/www.centrescruznavarro.com\/es\/blog\/plank\/","title":{"rendered":"Plank: Todo sobre uno de los ejercicios de actualidad"},"content":{"rendered":"\n<p>El confinamiento nos ha ense\u00f1ado muchas cosas: a teletrabajar, a aprender habilidades nuevas como cocinas o aprender un idioma o a hacer ejercicio diario. En este \u00faltimo caso, para conseguirlo hemos optado por improvisar un gimnasio en casa, por descargar apps de ejercicio o por seguir rutinas, en las que hemos podido conocer el <strong>plank.<\/strong><\/p>\n\n\n\n<p>Desde <strong>Centres Cruz Navarro, expertos en Rehabilitaci\u00f3n en Barcelona,<\/strong> os explicaremos en qu\u00e9 consiste el plank, cu\u00e1les son sus beneficios, c\u00f3mo funciona y c\u00f3mo hacerlo.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u00bfQu\u00e9 es el plank?<\/strong><\/h2>\n\n\n\n<p>El plank, denominado tambi\u00e9n tabla, tabl\u00f3n, tabla anaer\u00f3bica, puente abdominal o estabilizaci\u00f3n horizontal, es un ejercicio est\u00e1tico, que consiste en mantener una posici\u00f3n dif\u00edcil, tensionando el torso en posici\u00f3n horizontal, por un largo per\u00edodo de tiempo. El r\u00e9cord est\u00e1 en 9 horas seguidas.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u00bfC\u00f3mo funciona?<\/strong><\/h2>\n\n\n\n<p>Aunque pueda parecer que este ejercicio se centra en la zona abdominal, lo cierto es que se trata de un ejercicio, que pese a no realizar movimiento, es muy completo y para nada simple.<\/p>\n\n\n\n<p>En \u00e9l participan diversos grupos musculares, como los m\u00fasculos de la espalda, los b\u00edceps y tr\u00edceps de los brazos, los gl\u00fateos, los abdominales, los deltoides de los hombros y los cu\u00e1driceps de las piernas, entre otros.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u00bfCu\u00e1les son los beneficios del plank para el bienestar musculoesquel\u00e9tico?<\/strong><\/h2>\n\n\n\n<p>Al participar y trabajar tantos m\u00fasculos y precisarse mantener una postura horizontal durante un tiempo, tensionando los abdominales, algunos de los beneficios de este ejercicio son los siguientes:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Refuerzo de la espalda y mejora de la postura.<\/li><li>Tonificaci\u00f3n de brazos, piernas y gl\u00fateos.<\/li><li>Mejora del equilibrio.<\/li><li>Abdomen plano y fuerte.<\/li><\/ul>\n\n\n\n<p>Por ser tan completo, este ejercicio es introducido en la rutina de ejercicios de gran cantidad de deportistas de muy diversas disciplinas, como el culturismo, la halterofilia, el boxeo, o el f\u00fatbol, y tambi\u00e9n en las fuerzas armadas.<\/p>\n\n\n\n<p>Adem\u00e1s, al no deberse realizar movimientos, es un ejercicio que puede aportar un momento de relajaci\u00f3n, por lo que tambi\u00e9n lo llevan a cabo practicantes del Pilates y Yoga.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u00bfQu\u00e9 tipos de planks existen?<\/strong><\/h2>\n\n\n\n<p>Aunque existen diversos tipos de planks seg\u00fan la postura que adopten nuestras piernas y brazos, hoy os contaremos la m\u00e1s conocida y principal: El plank frontal.<\/p>\n\n\n\n<p>El plank frontal se realiza poniendo las palmas de las manos y las rodillas en el suelo, y a continuaci\u00f3n, estirar las piernas y solo apoyarnos con los antebrazos y las puntas de los pies.<\/p>\n\n\n\n<p>La posici\u00f3n debe ser recta, con la cabeza mirando hacia abajo y los codos en \u00e1ngulo recto a cada lado de nuestro cuerpo.<\/p>\n\n\n\n<p>Es importante que para evitar lesiones, no tensionemos el cuello ni que caigan nuestras caderas, ya que si no perderemos la postura correcta y cargaremos los diversos m\u00fasculos que participan en este ejercicio. Apretar los gl\u00fateos y el abdomen nos ayudar\u00e1 a aguantar en esta postura.<\/p>\n\n\n\n<p>En cuanto al tiempo, es recomendable que en un inicio empecemos haciendo series de hasta 15 segundos y luego vayamos increment\u00e1ndolo.<\/p>\n\n\n\n<p>Si precis\u00e1is de mayor informaci\u00f3n acerca de c\u00f3mo mantener vuestra salud musculoesquel\u00e9tica os invitamos a seguir los art\u00edculos de nuestro blog, consultar nuestros servicios, o<strong> <a href=\"http:\/\/www.centrescruznavarro.com\/es\/contacto\/\" target=\"_blank\" rel=\"noreferrer noopener\">poneros en contacto con nosotros sin compromiso.<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>El confinamiento nos ha ense\u00f1ado muchas cosas: a teletrabajar, a aprender habilidades nuevas como cocinas o aprender un idioma o a hacer ejercicio diario. En este \u00faltimo caso, para conseguirlo hemos optado por improvisar un gimnasio en casa, por descargar [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3353,"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":"","background-image":"","background-repeat":"repeat","background-position":"center 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