{"id":18093,"date":"2024-02-03T07:41:09","date_gmt":"2024-02-03T12:41:09","guid":{"rendered":"https:\/\/alphafamilyfitness.com\/?p=18093"},"modified":"2024-02-03T07:41:09","modified_gmt":"2024-02-03T12:41:09","slug":"is-stretching-necessary","status":"publish","type":"post","link":"https:\/\/alphafamilyfitness.com\/es\/is-stretching-necessary\/","title":{"rendered":"\u00bfEs necesario el estiramiento?"},"content":{"rendered":"<p dir=\"auto\">El estiramiento ha sido un tema controvertido y parece ser una de las cosas m\u00e1s aleatorias e inconsistentes que se ven en el gimnasio, por lo que me encantar\u00eda compartir algunas consideraciones si usa el estiramiento como parte de cualquiera de sus calentamientos o enfriamientos.<\/p>\n<p dir=\"auto\"><strong>\u00bfDeber\u00edas estirarte?<\/strong><\/p>\n<p dir=\"auto\">El estiramiento es beneficioso para los grupos musculares hiperactivos. Estos grupos musculares se activan un poco m\u00e1s que el grupo muscular opuesto, y el objetivo es estirarlos. El estiramiento puede ayudar con los desequilibrios musculares o patrones de movimiento err\u00f3neos. Lo opuesto son los grupos musculares hipoactivos, que se activan menos y se relajan m\u00e1s. El objetivo es fortalecerlos y trabajar su activaci\u00f3n adecuada. No se debe estirar un grupo muscular hipoactivo.<\/p>\n<p dir=\"auto\"><strong>\u00bfDeber\u00edamos considerar el estiramiento din\u00e1mico o el estiramiento est\u00e1tico, o quiz\u00e1s ambos?<\/strong><\/p>\n<p dir=\"auto\">Los diferentes tipos de estiramiento producen una respuesta distinta del sistema neuromuscular. El estiramiento est\u00e1tico consiste en alargar pasivamente el m\u00fasculo hasta el punto de tensi\u00f3n y mantenerlo durante un tiempo prolongado (normalmente de 30 a 60 segundos o m\u00e1s). El estiramiento din\u00e1mico consiste en movimientos activos en los que las articulaciones y los m\u00fasculos alcanzan un rango completo de movimiento. Durante el estiramiento din\u00e1mico no hay \"mantenimiento\". El estiramiento est\u00e1tico se usa para alargar y el din\u00e1mico para activar.<\/p>\n<p dir=\"auto\">Si tienes un desequilibrio muscular, el estiramiento est\u00e1tico puede ser muy beneficioso despu\u00e9s de usar el rodillo de espuma. Si usas un estiramiento est\u00e1tico, no lo mantengas m\u00e1s de 30 segundos durante el calentamiento y siempre reactives el grupo muscular despu\u00e9s. Esto se debe a que cualquier estiramiento excesivo puede provocar una respuesta de relajaci\u00f3n, y ese no es el objetivo al comenzar un entrenamiento. Sin embargo, es mejor estar un poco relajado en lugar de demasiado tenso al comenzar un entrenamiento. La reactivaci\u00f3n puede incluir un estiramiento din\u00e1mico o movimientos ligeros que imiten el movimiento que est\u00e1s a punto de realizar.<\/p>\n<p dir=\"auto\">A continuaci\u00f3n se muestra un ejemplo de calentamiento para flexores de cadera hiperactivos y gl\u00fateos hipoactivos que incluye estiramientos.<\/p>\n<p dir=\"auto\">1 juego de rodillo de espuma, duraci\u00f3n de la posici\u00f3n: 30 segundos a 2 minutos (parte interna\/externa del muslo)<\/p>\n<p dir=\"auto\">1 serie de estiramiento est\u00e1tico del flexor de cadera de rodillas. Duraci\u00f3n de la posici\u00f3n: 30 segundos (no m\u00e1s).<\/p>\n<p dir=\"auto\">1 serie de estiramiento lateral de cadera de pie. Duraci\u00f3n de la posici\u00f3n: 30 segundos (no m\u00e1s).<\/p>\n<p dir=\"auto\">1-2 series de estocadas caminando, 10-15 repeticiones, ritmo lento<\/p>\n<p dir=\"auto\">1-2 series de estocadas caminando, 10-15 repeticiones, ritmo lento<\/p>\n<p dir=\"auto\"><strong>\u00bfDebes realizar un estiramiento est\u00e1tico antes o despu\u00e9s de un entrenamiento?<\/strong><\/p>\n<p dir=\"auto\">Si tienes tiempo para complementar un estiramiento est\u00e1tico con una reactivaci\u00f3n adecuada, es probable que un estiramiento est\u00e1tico de 30 segundos no suponga ning\u00fan riesgo al incluirlo en tu calentamiento. Si incorporas el estiramiento din\u00e1mico y la activaci\u00f3n adecuada a tus rutinas, podr\u00e1s incorporar y experimentar los beneficios del estiramiento est\u00e1tico en tu rutina diaria. Si no lo consideras una parte constante de tu rutina de calentamiento, probablemente sea m\u00e1s beneficioso omitir el estiramiento est\u00e1tico y quiz\u00e1s considerarlo solo despu\u00e9s del entrenamiento. Si no est\u00e1s seguro de si tienes alg\u00fan grupo muscular hiperactivo o hipoactivo, lo mejor es limitarte al estiramiento din\u00e1mico.<\/p>\n<p dir=\"auto\">M\u00e1s ejemplos de estiramientos din\u00e1micos incluyen:<\/p>\n<p dir=\"auto\">* Sentadillas de prisionero<br \/>\n* Estocadas multiplanares con alcance<br \/>\n* Touchdowns en sentadilla con una pierna<br \/>\n* Caminar en metro<br \/>\n* Golpear y levantar con bal\u00f3n medicinal<br \/>\n* Estocada con bal\u00f3n medicinal con rotaci\u00f3n<br \/>\n* Flexiones con rotaci\u00f3n<br \/>\n* Giro ruso<\/p>\n<p dir=\"auto\">Cuando el contexto carece de los elementos clave de las evaluaciones posturales, los desequilibrios musculares observados, los patrones de movimiento err\u00f3neos, etc., de los participantes, esto puede generar mucha confusi\u00f3n sobre las posibles relaciones longitud-tensi\u00f3n y la eficiencia neuromuscular. Por lo tanto, el beneficio de estirar o no estirar puede individualizarse.<\/p>","protected":false},"excerpt":{"rendered":"<p>Stretching has been a controversial topic and it seems to be one of the most random and inconsistent things seen [&hellip;]<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","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-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":"","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-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":"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":""},"mobile":{"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":""}},"footnotes":""},"categories":[1],"tags":[],"class_list":["post-18093","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Is Stretching Necessary? - Alpha Family Fitness in Wylie<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/alphafamilyfitness.com\/es\/is-stretching-necessary\/\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Is Stretching Necessary? - Alpha Family Fitness in Wylie\" \/>\n<meta property=\"og:description\" content=\"Stretching has been a controversial topic and it seems to be one of the most random and inconsistent things seen [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/alphafamilyfitness.com\/es\/is-stretching-necessary\/\" \/>\n<meta property=\"og:site_name\" content=\"Alpha Family Fitness in Wylie\" \/>\n<meta property=\"article:published_time\" content=\"2024-02-03T12:41:09+00:00\" \/>\n<meta name=\"author\" content=\"metronautAdmin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"metronautAdmin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/alphafamilyfitness.com\/is-stretching-necessary\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/alphafamilyfitness.com\/is-stretching-necessary\/\"},\"author\":{\"name\":\"metronautAdmin\",\"@id\":\"https:\/\/alphafamilyfitness.com\/#\/schema\/person\/82b1594d65acd9a6431067af45399bd3\"},\"headline\":\"Is Stretching Necessary?\",\"datePublished\":\"2024-02-03T12:41:09+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/alphafamilyfitness.com\/is-stretching-necessary\/\"},\"wordCount\":590,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/alphafamilyfitness.com\/#organization\"},\"articleSection\":[\"Uncategorized\"],\"inLanguage\":\"es\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/alphafamilyfitness.com\/is-stretching-necessary\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/alphafamilyfitness.com\/is-stretching-necessary\/\",\"url\":\"https:\/\/alphafamilyfitness.com\/is-stretching-necessary\/\",\"name\":\"Is Stretching Necessary? - Alpha Family Fitness in Wylie\",\"isPartOf\":{\"@id\":\"https:\/\/alphafamilyfitness.com\/#website\"},\"datePublished\":\"2024-02-03T12:41:09+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/alphafamilyfitness.com\/is-stretching-necessary\/#breadcrumb\"},\"inLanguage\":\"es\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/alphafamilyfitness.com\/is-stretching-necessary\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/alphafamilyfitness.com\/is-stretching-necessary\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/alphafamilyfitness.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Is Stretching Necessary?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/alphafamilyfitness.com\/#website\",\"url\":\"https:\/\/alphafamilyfitness.com\/\",\"name\":\"Alpha Family Fitness in Wylie\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/alphafamilyfitness.com\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/alphafamilyfitness.com\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"es\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/alphafamilyfitness.com\/#organization\",\"name\":\"Alpha Family Fitness in Wylie\",\"url\":\"https:\/\/alphafamilyfitness.com\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"es\",\"@id\":\"https:\/\/alphafamilyfitness.com\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/alphafamilyfitness.com\/wp-content\/uploads\/2024\/08\/cropped-alpha-family-fitness-logo-cropped.png\",\"contentUrl\":\"https:\/\/alphafamilyfitness.com\/wp-content\/uploads\/2024\/08\/cropped-alpha-family-fitness-logo-cropped.png\",\"width\":303,\"height\":270,\"caption\":\"Alpha Family Fitness in Wylie\"},\"image\":{\"@id\":\"https:\/\/alphafamilyfitness.com\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/alphafamilyfitness.com\/#\/schema\/person\/82b1594d65acd9a6431067af45399bd3\",\"name\":\"metronautAdmin\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"es\",\"@id\":\"https:\/\/alphafamilyfitness.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/1ea343573e24107f0a6f508d8caccc823fd0fa075014f249011306eec92a2fe8?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/1ea343573e24107f0a6f508d8caccc823fd0fa075014f249011306eec92a2fe8?s=96&d=mm&r=g\",\"caption\":\"metronautAdmin\"},\"sameAs\":[\"http:\/\/alphafamilyfitness.mysites.io\"],\"url\":\"https:\/\/alphafamilyfitness.com\/es\/author\/metronautadmin\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Is Stretching Necessary? - Alpha Family Fitness in Wylie","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/alphafamilyfitness.com\/es\/is-stretching-necessary\/","og_locale":"es_MX","og_type":"article","og_title":"Is Stretching Necessary? - Alpha Family Fitness in Wylie","og_description":"Stretching has been a controversial topic and it seems to be one of the most random and inconsistent things seen [&hellip;]","og_url":"https:\/\/alphafamilyfitness.com\/es\/is-stretching-necessary\/","og_site_name":"Alpha Family Fitness in Wylie","article_published_time":"2024-02-03T12:41:09+00:00","author":"metronautAdmin","twitter_card":"summary_large_image","twitter_misc":{"Escrito por":"metronautAdmin","Tiempo de lectura":"3 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/alphafamilyfitness.com\/is-stretching-necessary\/#article","isPartOf":{"@id":"https:\/\/alphafamilyfitness.com\/is-stretching-necessary\/"},"author":{"name":"metronautAdmin","@id":"https:\/\/alphafamilyfitness.com\/#\/schema\/person\/82b1594d65acd9a6431067af45399bd3"},"headline":"Is Stretching Necessary?","datePublished":"2024-02-03T12:41:09+00:00","mainEntityOfPage":{"@id":"https:\/\/alphafamilyfitness.com\/is-stretching-necessary\/"},"wordCount":590,"commentCount":0,"publisher":{"@id":"https:\/\/alphafamilyfitness.com\/#organization"},"articleSection":["Uncategorized"],"inLanguage":"es","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/alphafamilyfitness.com\/is-stretching-necessary\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/alphafamilyfitness.com\/is-stretching-necessary\/","url":"https:\/\/alphafamilyfitness.com\/is-stretching-necessary\/","name":"Is Stretching Necessary? - Alpha Family Fitness in Wylie","isPartOf":{"@id":"https:\/\/alphafamilyfitness.com\/#website"},"datePublished":"2024-02-03T12:41:09+00:00","breadcrumb":{"@id":"https:\/\/alphafamilyfitness.com\/is-stretching-necessary\/#breadcrumb"},"inLanguage":"es","potentialAction":[{"@type":"ReadAction","target":["https:\/\/alphafamilyfitness.com\/is-stretching-necessary\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/alphafamilyfitness.com\/is-stretching-necessary\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/alphafamilyfitness.com\/"},{"@type":"ListItem","position":2,"name":"Is Stretching Necessary?"}]},{"@type":"WebSite","@id":"https:\/\/alphafamilyfitness.com\/#website","url":"https:\/\/alphafamilyfitness.com\/","name":"Alpha Family Fitness in Wylie","description":"","publisher":{"@id":"https:\/\/alphafamilyfitness.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/alphafamilyfitness.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"es"},{"@type":"Organization","@id":"https:\/\/alphafamilyfitness.com\/#organization","name":"Alpha Family Fitness in Wylie","url":"https:\/\/alphafamilyfitness.com\/","logo":{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/alphafamilyfitness.com\/#\/schema\/logo\/image\/","url":"https:\/\/alphafamilyfitness.com\/wp-content\/uploads\/2024\/08\/cropped-alpha-family-fitness-logo-cropped.png","contentUrl":"https:\/\/alphafamilyfitness.com\/wp-content\/uploads\/2024\/08\/cropped-alpha-family-fitness-logo-cropped.png","width":303,"height":270,"caption":"Alpha Family Fitness in Wylie"},"image":{"@id":"https:\/\/alphafamilyfitness.com\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/alphafamilyfitness.com\/#\/schema\/person\/82b1594d65acd9a6431067af45399bd3","name":"metronautAdmin","image":{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/alphafamilyfitness.com\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/1ea343573e24107f0a6f508d8caccc823fd0fa075014f249011306eec92a2fe8?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/1ea343573e24107f0a6f508d8caccc823fd0fa075014f249011306eec92a2fe8?s=96&d=mm&r=g","caption":"metronautAdmin"},"sameAs":["http:\/\/alphafamilyfitness.mysites.io"],"url":"https:\/\/alphafamilyfitness.com\/es\/author\/metronautadmin\/"}]}},"_links":{"self":[{"href":"https:\/\/alphafamilyfitness.com\/es\/wp-json\/wp\/v2\/posts\/18093","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/alphafamilyfitness.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/alphafamilyfitness.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/alphafamilyfitness.com\/es\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/alphafamilyfitness.com\/es\/wp-json\/wp\/v2\/comments?post=18093"}],"version-history":[{"count":0,"href":"https:\/\/alphafamilyfitness.com\/es\/wp-json\/wp\/v2\/posts\/18093\/revisions"}],"wp:attachment":[{"href":"https:\/\/alphafamilyfitness.com\/es\/wp-json\/wp\/v2\/media?parent=18093"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/alphafamilyfitness.com\/es\/wp-json\/wp\/v2\/categories?post=18093"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/alphafamilyfitness.com\/es\/wp-json\/wp\/v2\/tags?post=18093"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}