{"id":4303,"date":"2025-03-14T05:59:00","date_gmt":"2025-03-14T04:59:00","guid":{"rendered":"https:\/\/galleanosebastian.com.ar\/?p=4303"},"modified":"2025-02-25T13:07:20","modified_gmt":"2025-02-25T12:07:20","slug":"como-mejorar-mi-postura-al-correr-o-levantar-pesas","status":"publish","type":"post","link":"https:\/\/galleanosebastian.com.ar\/index.php\/2025\/03\/14\/como-mejorar-mi-postura-al-correr-o-levantar-pesas\/","title":{"rendered":"\u00bfC\u00f3mo mejorar mi postura al correr o levantar pesas?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"4303\" class=\"elementor elementor-4303\">\n\t\t\t\t<div class=\"elementor-element elementor-element-11b2786 e-flex e-con-boxed e-con e-parent\" data-id=\"11b2786\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d9bdaf5 elementor-widget elementor-widget-image\" data-id=\"d9bdaf5\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/galleanosebastian.com.ar\/wp-content\/uploads\/2025\/02\/7-1024x576.jpg\" class=\"attachment-large size-large wp-image-4289\" alt=\"\" srcset=\"https:\/\/galleanosebastian.com.ar\/wp-content\/uploads\/2025\/02\/7-1024x576.jpg 1024w, https:\/\/galleanosebastian.com.ar\/wp-content\/uploads\/2025\/02\/7-300x169.jpg 300w, https:\/\/galleanosebastian.com.ar\/wp-content\/uploads\/2025\/02\/7-768x432.jpg 768w, https:\/\/galleanosebastian.com.ar\/wp-content\/uploads\/2025\/02\/7.jpg 1440w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ede1259 elementor-widget elementor-widget-heading\" data-id=\"ede1259\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">La importancia de la postura y los gestos motores en el rendimiento deportivo<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3448fb8 elementor-widget elementor-widget-text-editor\" data-id=\"3448fb8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>La postura es un factor clave tanto al correr como al levantar pesas. Una mala alineaci\u00f3n corporal puede generar estr\u00e9s en las articulaciones, disminuir el rendimiento y aumentar el riesgo de lesiones. Como kinesi\u00f3logo y profesor, he trabajado con muchos deportistas, ya sea en la fase de mejora de la velocidad o en el desarrollo de la resistencia f\u00edsica, y he podido observar de manera objetiva la importancia de la postura y del trabajo sobre los gestos motores para optimizar la eficiencia del movimiento. Corregir estos aspectos no solo permite un mejor desempe\u00f1o, sino que tambi\u00e9n reduce molestias musculares y previene lesiones a largo plazo.<\/p><h2><b>\u00bfPor qu\u00e9 es importante la correcci\u00f3n postural?<\/b><\/h2><p><span style=\"font-weight: 400;\">Una postura adecuada al realizar ejercicio permite un uso equilibrado de los m\u00fasculos y una menor sobrecarga en las articulaciones. Esto se traduce en:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mayor eficiencia en el movimiento<\/b><span style=\"font-weight: 400;\">: Se reduce el gasto energ\u00e9tico innecesario.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Menor estr\u00e9s en articulaciones<\/b><span style=\"font-weight: 400;\">: Se evita el desgaste prematuro de cart\u00edlagos y ligamentos.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Prevenci\u00f3n de lesiones<\/b><span style=\"font-weight: 400;\">: Una buena t\u00e9cnica minimiza la posibilidad de esguinces, desgarros y contracturas.<\/span><\/li><\/ul><h2><b>\u00bfC\u00f3mo mejorar la postura al correr?<\/b><\/h2><p><span style=\"font-weight: 400;\">Correr con una mala postura puede provocar molestias en la espalda, rodillas y tobillos. Para evitarlo, sigue estos consejos:<\/span><\/p><h3><b>1. Mant\u00e9n una alineaci\u00f3n adecuada<\/b><\/h3><p><span style=\"font-weight: 400;\">La cabeza debe estar en l\u00ednea con la columna, mirando al frente y no hacia abajo. Los hombros relajados y el tronco levemente inclinado hacia adelante.<\/span><\/p><h3><b>2. Controla la cadencia y la zancada<\/b><\/h3><p><span style=\"font-weight: 400;\">Un paso muy largo genera impacto excesivo en las articulaciones. Lo ideal es mantener una cadencia de 170-180 pasos por minuto.<\/span><\/p><h3><b>3. Activa el core<\/b><\/h3><p><span style=\"font-weight: 400;\">El fortalecimiento del core es fundamental para estabilizar el tronco y evitar compensaciones que puedan generar estr\u00e9s en las articulaciones.<\/span><\/p><h2><b>\u00bfC\u00f3mo mejorar la postura al levantar pesas?<\/b><\/h2><p><span style=\"font-weight: 400;\">Levantar pesas sin una postura adecuada puede derivar en lesiones cr\u00f3nicas. Para optimizar tu t\u00e9cnica, ten en cuenta lo siguiente:<\/span><\/p><h3><b>1. Posiciona bien los pies<\/b><\/h3><p><span style=\"font-weight: 400;\">Tus pies deben estar firmes, con una separaci\u00f3n similar al ancho de tus hombros para brindar estabilidad.<\/span><\/p><h3><b>2. Mant\u00e9n la columna neutra<\/b><\/h3><p><span style=\"font-weight: 400;\">Evita arquear demasiado la espalda o redondearla. Una columna neutra protege la zona lumbar y permite una mayor eficiencia en el levantamiento.<\/span><\/p><h3><b>3. Usa la fuerza de las piernas<\/b><\/h3><p><span style=\"font-weight: 400;\">Para ejercicios como la sentadilla o el peso muerto, el impulso debe venir de las piernas y no de la espalda baja.<\/span><\/p><h2><b>Ejercicios para mejorar la correcci\u00f3n postural<\/b><\/h2><h3><b>1. Plancha abdominal<\/b><\/h3><p><span style=\"font-weight: 400;\">Fortalece el core y mejora la estabilidad de la columna, clave tanto para correr como para levantar pesas.<\/span><\/p><h3><b>2. Movilidad de cadera<\/b><\/h3><p><span style=\"font-weight: 400;\">Movilizar la cadera permite una mejor postura din\u00e1mica y reduce el estr\u00e9s en articulaciones.<\/span><\/p><h3><b>3. Trabajo de propiocepci\u00f3n<\/b><\/h3><p><span style=\"font-weight: 400;\">Ejercicios de equilibrio ayudan a mejorar la postura y el control corporal durante el movimiento.<\/span><\/p><p><em><span style=\"font-weight: 400;\">Corregir la postura al correr o levantar pesas no solo ayuda a prevenir lesiones, sino que tambi\u00e9n mejora el rendimiento y permite mayor eficiencia en cada movimiento. Incluir ejercicios espec\u00edficos y prestar atenci\u00f3n a la alineaci\u00f3n del cuerpo puede marcar la diferencia en la calidad de tu entrenamiento.<\/span><\/em><\/p><p><em><span style=\"font-weight: 400;\">Si quieres m\u00e1s consejos sobre correcci\u00f3n postural o tienes dudas sobre c\u00f3mo mejorar tu t\u00e9cnica, \u00a1escr\u00edbeme!<\/span><\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-15a57d8 elementor-grid-eael-col-4 elementor-grid-tablet-eael-col-2 elementor-grid-mobile-eael-col-1 elementor-widget elementor-widget-eael-post-grid\" data-id=\"15a57d8\" data-element_type=\"widget\" data-settings=\"{&quot;eael_post_grid_columns&quot;:&quot;eael-col-4&quot;,&quot;eael_post_grid_columns_tablet&quot;:&quot;eael-col-2&quot;,&quot;eael_post_grid_columns_mobile&quot;:&quot;eael-col-1&quot;}\" data-widget_type=\"eael-post-grid.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div 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class=\"eael-entry-wrapper\"><header class=\"eael-entry-header\"><h5 class=\"eael-entry-title\"><a\n                        class=\"eael-grid-post-link\"\n                        href=\"https:\/\/galleanosebastian.com.ar\/index.php\/2025\/07\/30\/fractura-de-muneca-en-adultos-mayores-como-recuperarse\/\"\n                        title=\"Fractura de mu\u00f1eca en adultos mayores: c\u00f3mo recuperarse\">Fractura de mu\u00f1eca en adultos mayores: c\u00f3mo recuperarse<\/a><\/h5><\/header><div class=\"eael-entry-content\">\n                        <div class=\"eael-grid-post-excerpt\"><p>Fractura de mu\u00f1eca en adultos mayores: c\u00f3mo acompa\u00f1amos la recuperaci\u00f3n...<\/p><a href=\"https:\/\/galleanosebastian.com.ar\/index.php\/2025\/07\/30\/fractura-de-muneca-en-adultos-mayores-como-recuperarse\/\" class=\"eael-post-elements-readmore-btn\">Read More<\/a><\/div>\n                    <\/div><div class=\"eael-entry-footer\"><div class=\"eael-author-avatar\"><a 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levantar pesas. Una mala alineaci\u00f3n corporal puede generar estr\u00e9s en las articulaciones, disminuir el rendimiento y aumentar el riesgo de lesiones. Como kinesi\u00f3logo y profesor, he trabajado con muchos deportistas, ya [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4288,"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-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":"","_wpscppro_custom_social_share_image":0,"_facebook_share_type":"default","_twitter_share_type":"default","_linkedin_share_type":"default","_pinterest_share_type":"default","_linkedin_share_type_page":"","_instagram_share_type":"default","_medium_share_type":"default","_threads_share_type":"","_selected_social_profile":null},"categories":[2,1,6],"tags":[586,587,588,589,579,591,590],"class_list":["post-4303","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-asistencia","category-blog","category-prevencion","tag-correccionpostural","tag-estresenarticulaciones","tag-mayoreficiencia","tag-posturaalcorrer","tag-prevenciondelesiones","tag-saludmuscular","tag-tecnicadelevantamiento"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u00bfC\u00f3mo mejorar mi postura al correr o levantar pesas? -<\/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:\/\/galleanosebastian.com.ar\/index.php\/2025\/03\/14\/como-mejorar-mi-postura-al-correr-o-levantar-pesas\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00bfC\u00f3mo mejorar mi postura al correr o levantar pesas? -\" \/>\n<meta property=\"og:description\" content=\"La importancia de la postura y los gestos motores en el rendimiento deportivo La postura es un factor clave tanto al correr como al levantar pesas. 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