{"id":9576,"date":"2023-03-13T13:55:55","date_gmt":"2023-03-13T13:55:55","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/sea-siempre-flexible-darren-lee\/"},"modified":"2026-03-30T23:08:05","modified_gmt":"2026-03-30T22:08:05","slug":"sea-siempre-flexible-darren-lee","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/es\/blog\/sea-siempre-flexible-darren-lee\/","title":{"rendered":"\u00a1Sea siempre flexible! -Darren Lee"},"content":{"rendered":"<p class=\"p2\">Como ciclista durante muchos a\u00f1os, entiendo los enormes beneficios, tanto mentales como f\u00edsicos, que un ser humano puede esperar disfrutar al andar en bicicleta. He hablado varias veces sobre temas que incluyen poder, p\u00e9rdida de peso, salud mental y rehabilitaci\u00f3n\u2026. Y como gran defensor del ciclismo, me resulta dif\u00edcil hablar de los aspectos negativos que puedas experimentar al andar en bicicleta, pero hay algunos y debes ser consciente de ellos.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Desde dolor en el sill\u00edn hasta el famoso entumecimiento del trasero e incluso entumecimiento de los dedos de las manos y los pies en recorridos m\u00e1s largos, existen una serie de inconvenientes menores a la hora de elegir una bicicleta que se adapte a sus necesidades f\u00edsicas. La mayor\u00eda de estos se pueden superar simplemente pasando m\u00e1s tiempo en el sill\u00edn y permitiendo que su cuerpo se acostumbre a andar en bicicleta, o simplemente adoptando ropa m\u00e1s adecuada dise\u00f1ada espec\u00edficamente para proteger ciertas partes del cuerpo, andando con zapatos de ciclismo con tacos y, por supuesto, asegur\u00e1ndose de que su bicicleta est\u00e9 configurada correctamente. Sin embargo, no importa qu\u00e9 tan bien hayas configurado tu bicicleta o qu\u00e9 tan buena sea tu ropa, hay un efecto secundario importante que todos los ciclistas tendr\u00e1n que combatir y es la p\u00e9rdida de flexibilidad f\u00edsica fuera de la bicicleta.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">No se puede ignorar el hecho de que el ciclismo, aunque es una forma extremadamente eficiente de entrenar los sistemas energ\u00e9ticos, el tronco y la parte inferior del cuerpo, tambi\u00e9n es una actividad relativamente est\u00e1tica para el cuerpo humano con muy poco rango din\u00e1mico de movimiento para la mayor parte de nuestro cuerpo. Generalmente esto significa que cuando haya terminado su recorrido es extremadamente importante incorporar al menos estiramientos b\u00e1sicos para liberar la tensi\u00f3n de ciertas \u00e1reas del cuerpo&#8230; m\u00e1s notablemente las piernas, los hombros y la espalda baja.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Muchos ciclistas complementan su entrenamiento ciclista con actividades como yoga o pilates o al menos sesiones espec\u00edficas de estiramiento. Los ciclistas profesionales a veces sufren de acortamiento de los isquiotibiales debido a la tensi\u00f3n involucrada al pedalear y se necesita una buena cantidad de tiempo para estirar esos isquiotibiales despu\u00e9s de cada salida.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Si andas en bicicleta de cualquier manera o forma, entonces probablemente ya hayas experimentado alg\u00fan tipo de malestar despu\u00e9s de andar en alg\u00fan momento y no necesitar\u00e1s que te convenzan para agregar algunos estiramientos despu\u00e9s de andar en tu rutina diaria de ejercicios. Si est\u00e1s a punto de comenzar clases de ciclismo indoor o de montar a caballo por primera vez, probablemente sea una buena idea desde el principio incluir algunos estiramientos b\u00e1sicos despu\u00e9s de cada salida. He incluido algunos ejemplos a continuaci\u00f3n para cubrir al menos los conceptos b\u00e1sicos.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p4\">parte superior del cuerpo<span style=\"text-decoration: underline;\"><strong>Upper body<\/strong><\/span><\/p>\n<p class=\"p2\">Estiramientos de hombros y parte superior de la espalda despu\u00e9s del paseo.<strong>Post ride Shoulder\/Upper back stretches.<span class=\"Apple-converted-space\">\u00a0<\/span><\/strong><\/p>\n<p class=\"p2\">En primer lugar, a\u00fan sentado en la bicicleta con los pies en los pedales, levanta las manos de la barra con la espalda recta, pasa un brazo recto por delante del pecho tirando con el otro brazo para mantener el estiramiento durante 8 a 10 segundos. El mismo ejercicio para el otro brazo y repite dos veces en cada uno.<span class=\"Apple-converted-space\">\u00a0 <\/span><span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Este estiramiento libera tensi\u00f3n en el deltoides posterior y el trapecio, as\u00ed como en la zona del om\u00f3plato.<span class=\"Apple-converted-space\">\u00a0<\/span><img decoding=\"async\" alt=\"\" src=\"https:\/\/imgur.com\/a\/LfOqAnB\"\/><\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" alt=\"Darren Lee, a trainer on Ciclozone, an indoor cycling app\" class=\"wp-image-1825 size-full alignnone\" height=\"600\" src=\"https:\/\/ciclozone-marketing.on-forge.com\/wp-content\/uploads\/2023\/03\/thumb_screenshot-2022-07-08-at-13-54-0562c81e0467b0b.png\" title=\"Darren-Lee-exercising-6\" width=\"448\"\/><\/p>\n<p class=\"p2\">En segundo lugar, levante un brazo verticalmente hacia arriba y luego doble el brazo de modo que el antebrazo pase detr\u00e1s de la cabeza y use el otro brazo para extender y mantener el estiramiento sintiendo la extensi\u00f3n hasta la cadera durante 8 a 10 segundos. Lo mismo para el otro brazo y repite dos veces.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Este estiramiento libera la tensi\u00f3n frente a los dorsales y los costados del cuerpo, as\u00ed como en todo el hombro y el cuello.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p3\"><img decoding=\"async\" alt=\"Darren Lee, a trainer on Ciclozone, an indoor cycling app\" class=\"alignnone wp-image-1826 size-full\" height=\"600\" src=\"https:\/\/ciclozone-marketing.on-forge.com\/wp-content\/uploads\/2023\/03\/thumb_screenshot-2022-07-08-at-13-54-3262c81e293f802.png\" title=\"Darren-Lee-exercising-5\" width=\"451\"\/><\/p>\n<p class=\"p4\">Parte inferior del cuerpo<span style=\"text-decoration: underline;\"><strong>Lower Body<\/strong><\/span><\/p>\n<p class=\"p2\">Estiramiento cu\u00e1druple.<br \/>\nUsando la bicicleta para mayor estabilidad, levante una pierna hacia atr\u00e1s y sujete el pie con la mano. Presione la cadera hacia adelante de ese lado para extender el estiramiento. Lo mismo para el otro lado y repita dos veces manteniendo presionado durante 8 a 10 segundos.<strong>Quad stretch.<br \/>\n<\/strong><span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p><img decoding=\"async\" alt=\"Darren Lee, a trainer on Ciclozone, an indoor cycling app\" class=\"alignnone wp-image-1827 size-full\" height=\"600\" src=\"https:\/\/ciclozone-marketing.on-forge.com\/wp-content\/uploads\/2023\/03\/thumb_screenshot-2022-07-08-at-13-54-5862c81e7135a6b.png\" title=\"Darren-Lee-exercising-4\" width=\"449\"\/><\/p>\n<p class=\"p2\">Un estiramiento de pantorrilla.<br \/>\nEsto utiliza un \u00e1rea elevada del cuadro de la bicicleta o, alternativamente, una placa de peso en el piso o algo similar, coloque los dedos de un pie en la superficie elevada manteniendo el tal\u00f3n en el piso.<strong>A Calf Stretch.<br \/>\n<\/strong><span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Mueva su peso corporal hacia adelante manteniendo el tal\u00f3n hacia abajo para extender el estiramiento.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Tu pantorrilla, tu tend\u00f3n de Aquiles y tu empeine te agradecer\u00e1n este estiramiento.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"Darren Lee, a trainer on Ciclozone, an indoor cycling app \" class=\"alignnone wp-image-1828 size-full\" height=\"600\" src=\"https:\/\/ciclozone-marketing.on-forge.com\/wp-content\/uploads\/2023\/03\/thumb_screenshot-2022-07-08-at-13-55-2362c81e9b29023.png\" title=\"Darren-Lee-exercising-3\" width=\"451\"\/><\/p>\n<p class=\"p2\">Estiramiento de isquiotibiales.<strong>Hamstring stretch.<\/strong><\/p>\n<p class=\"p2\">Esto requiere que coloques el tal\u00f3n de un pie en un punto m\u00e1s alto de la bicicleta manteniendo la pierna recta. Luego, b\u00e1jese hacia el pie o al menos coloque una mano en la espinilla y desl\u00edcese hacia el pie dependiendo de qu\u00e9 tan lejos pueda llegar.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Libere el tend\u00f3n de la corva y la espalda baja restableciendo la cadena posterior de m\u00fasculos.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Mantenga durante 8 a 10 segundos en cada pierna y repita dos veces.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"Darren Lee, a trainer on Ciclozone, an indoor cycling app\" class=\"alignnone wp-image-1829 size-full\" height=\"600\" src=\"https:\/\/ciclozone-marketing.on-forge.com\/wp-content\/uploads\/2023\/03\/thumb_screenshot-2022-07-08-at-13-55-4262c82363a99c3.png\" title=\"Darren-Lee-exercising-2\" width=\"407\"\/><\/p>\n<p class=\"p2\">Estiramiento de gl\u00fateos.<strong>Glute stretch.<\/strong><\/p>\n<p class=\"p2\">Este es el mejor estiramiento ciclista para las piernas despu\u00e9s de andar en bicicleta, liberando la tensi\u00f3n de los gl\u00fateos, los flexores de la cadera, los isquiotibiales y la espalda baja.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Cruza una rodilla con el pie de la otra pierna y luego, mientras te sostienes de la bicicleta para mayor estabilidad, ag\u00e1chate sobre la \u00fanica pierna mientras aplicas un poco de presi\u00f3n hacia abajo sobre la rodilla cruzada para extender el estiramiento.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Mantenga durante 8 a 10 segundos y repita dos veces en cada pierna.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p3\"><img loading=\"lazy\" decoding=\"async\" alt=\"Darren Lee, a trainer on Ciclozone, an indoor cycling app\" class=\"alignnone size-full wp-image-1830\" height=\"600\" src=\"https:\/\/ciclozone-marketing.on-forge.com\/wp-content\/uploads\/2023\/03\/thumb_screenshot-2022-07-08-at-13-55-5862c82382f23a1.png\" title=\"Darren-Lee-exercising\" width=\"452\"\/><\/p>\n<p class=\"p2\">Estos tramos son simplemente los tramos m\u00ednimos posteriores a la salida recomendados a cualquier ciclista de interior antes de dejar la bicicleta y la sesi\u00f3n. Atender\u00e1n los principales grupos musculares que se utilizan en la rotaci\u00f3n del pedal y la mayor\u00eda de los puntos de tensi\u00f3n que se ver\u00e1n afectados al montar en bicicleta est\u00e1tica.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Todav\u00eda recomiendo ejercicio suplementario y estiramiento para maximizar las ganancias a cualquier ciclista de interior, pero al menos estos ejercicios b\u00e1sicos de estiramiento comenzar\u00e1n su per\u00edodo de recuperaci\u00f3n con la nota m\u00e1s positiva.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Como ciclista durante muchos a\u00f1os, entiendo los enormes beneficios, tanto mentales como f\u00edsicos, que un ser humano puede esperar disfrutar al andar en bicicleta. He hablado varias veces sobre temas&#8230;<\/p>\n","protected":false},"author":3,"featured_media":9577,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"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":"","ast-disable-related-posts":"","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":[97],"tags":[],"class_list":["post-9576","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zona-entrenamiento-es"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Always be flexible! - Darren Lee<\/title>\n<meta name=\"description\" content=\"From saddle soreness to the infamous numb bum, there are a number of minor drawbacks when choosing a bike for your fitness needs. 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