ACQUABACK MIREMOS UN POCO MÁS HACIA ATRÁS QUE SIEMPRE HAY ALGO PARA MEJORAR!! MUCHAS GRACIAS!!! 1 Convención de Actividades Acuáticas HIDROFIT

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Vanina Mariana Delfino

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www.acquaswym.com.ar contacto@acquaswym.com.ar

Esta clase ha sido diseñada para desarrollar el trabajo del plano posterior del cuerpo. Casi la totalidad de nuestras actividades se realiza en el plano frontal; esto conlleva a la debilidad de la musculatura posterior.

Es importante que los músculos pares que rodean una articulación dada, sean razonablemente iguales en flexibilidad y fuerza. El desbalance muscular puede afectar la integridad de la articulación y aumentar el riesgo de lesión. Estimular en la misma rutina a los pares musculares puede aumentar los logros de la fuerza.

El agua promueve y logra el balance muscular. La resistencia del agua rodea y afecta cada movimiento en todas direcciones.

AcquaBack propone fortalecer los músculos que ´no vemos´ detrás nuestro para un correcto balance muscular.

Equipamiento

Para un mayor trabajo muscular se utilizarán flota-flotas como elementos de carga (fuerza boyante) y como elemento de asistencia (flotación).

Atención a la alineación de los segmentos en cada posición de trabajo!!

CLASE PRÁCTICA

La clase consta de tres segmentos:

1. Entrada en calor y visualización de los movimientos a utilizar con carga. Intensificación de los movimientos del plano posterior con uso de las propiedades físicas de aceleración, palancas y resistencia acuática o arrastre. Uso de movimientos siempre frontales con componente posterior de brazos. Parte aeróbica.

2. Trabajo localizado en tren superior con carga. Uso de flota-flota tomado por las manos de distintas maneras para evitar sobrecarga en la prensión. Uso de distintas combinaciones de movimientos de piernas con brazos para trabajar estabilización del tronco. Sincronismo de tren superior e inferior.

3. Trabajo en flotación con control toráxico y abdominal. Flota-flota como respaldo. Punto fijo en flotación; posición sentado en flotación y arrodillado en flotación. Coordinación y agilidad. estabilización de la columna. Flota-flota en manos, punto fijo en los brazos, en flotación. Vuelta a la calma y elongación.

MÚSICA

Segmento 1 Latino continuo e intervalado

Segmento 2 Temática y asociada a movimientos repetitivos Segmento 3 Diferentes ritmos muy marcados por batidas

MIREMOS UN POCO MÁS HACIA ATRÁS QUE SIEMPRE HAY ALGO PARA MEJORAR!! MUCHAS GRACIAS!!!

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Our life happens in front of us. Most of the activities performed daily involve the frontal side of our body. This is one of the causes of posterior-muscle weakness. The muscles in the human musculoskeletal system are arranged in pairs throughout the body. These muscle pairs tend to be arranged around the same joint on opposite sides. Muscle pairs surrounding any given joint must be reasonably equal in both strength and flexibility. Muscle imbalance can affect the integrity at that joint and increase the risk of injury. Water is a great environment to promote and build muscle balance. Water resistance surrounds the exerciser and affects any movement he does in any direction.

This session was designed to develop posterior side work, to provide tools to strengthen muscles we do “not see”, those behind us.

Goals to promote and achieve in this session:

• To improve muscle balance to diminish risk of joint injury

• To strengthen posterior muscles using water properties and aquatic fitness equipment • To develop Spinal flexibility to stabilize posture and core control

• To work in different planes and axis to provide variety of movements

This session will include a variety of movements to intensify posterior muscles work. During the warming up we will show exercises without equipment, where the load of work will be only water properties. At the beginning of the Main Phase, we will work holding noodles with hands to strengthen upper extremities. Then, we will change noodle to legs to strengthen lower extremities and we will use drag resistant gloves to maintain body balance. Finally, we will use noodle as a flotation device to work suspended and to work trunk muscles.

Water properties provide a good load of work. Some aspects to take into consideration would be:

• Emphasize and intensify movements in the posterior plane with special attention to segment alignment.

• Develop movements with a good fixation of the joint moved to stabilize body. • Recognize load differences when using acceleration, levers and drag resistance. • Use alternatively upper and lower extremities to avoid muscular overload. • Vary the planes and axes of execution of movements. (Vertical and Horizontal) • Visualize simple movements to perform later on with aquatic equipment.

Aquatic fitness equipment will increase load of work. Pay attention to:

• Vary the way of holding noodle with hands to avoid overload

• Develop movements in level 3 (suspended) using noodle as a flotation device to reinforce spine stabilization

• Use drag resistant gloves combined with noodle to balance body flotation. • Combine upper and lower extremities movements to work trunk stabilization

• Synchronize legs and arms movements to develop coordination and agility with overload equipment

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• Anchor the body in different points: standing up, sitting and kneeling down (suspended).

• Define the correct range of motion of every movement to avoid injured joints

Our body craves symmetry and balance. Movements are consequence of muscles work as agonists and antagonists at the joint moved. Aquatic fitness involves rhythmic movements of gross muscular groups.

COMMON MUSCLE PAIRS AFFECTING GROSS MOVEMENTS

1. Biceps and Triceps

2. Anterior Deltoid and Posterior Deltoid 3. Pectoralis and Trapezius/ Latissimus dorsi 4. Rectus abdominis and Erector Spinae 5. Iliopsoas and Gluteus Maximus 6. Quadriceps and Hamstrings

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Our session will exercise movements where the principal muscles in action will be:

POSTERIOR MUSCLES

Name of Muscle Location Joint(s)Moved Movements Trapezius

Upper (U) Middle(M) Lower(L)

Upper back and

neck Scapula

Sternoclavicular Cervical spine

(U)Scapular elevation and neck extension

(M) Scapular retraction (L) Scapular depression Latissimus Dorsi Middle and low

back

Shoulder Extension and adduction of the arm at the shoulder

Deltoid Posterior

Cap of shoulder Shoulder Transverse abduction of the arm at the shoulder

Triceps Brachii Back of upper arm Elbow

Shoulder

Flexion of the forearm at the elbow

Extension of the forearm at the shoulder

Wrist Extensors Back of the forearm

Wrist Phalanges Extension of the hand at the wrist

Extension of the phalanges Erector Spine Back, along spine Intervertebral

joints of spine

Extension of the trunk along the vertebral column

Quadratus Lumborum

Low back Lumbar spine Lateral flexion of the trunk

Gluteus Maximus Buttocks Hip Extension of the leg at the hip Hamstrings

(biceps femoris, semimembranosus, semitendinosus)

Back of thigh Hip Knee

Extension of the leg at the hip Flexion of the lower leg at the knee

Gastrocnemius Calf Ankle Plantar flexion at the ankle Soleus Calf Ankle Plantar flexion at the ankle

SPINAL ISSUE - COMMON BACK INJURIES

Scoliosis is a disorder that causes an abnormal curve of the spine, or backbone. The spine has normal curves when looking from the side, but it should appear straight when looking from the front. Kyphosis is a curve seen from the side in which the spine is bent forward. Lordosis is a curve seen from the side in which the spine is bent backward. People with scoliosis develop additional curves to both sides and the bones of the spine twist on each other like a corkscrew. Functional scoliosis is when the spine is normal, but an abnormal curve develops because of a problem somewhere else in the body. This could be caused by one leg being shorter than the other or by muscle spasms in the back.

Your lower back has a natural inward curve. An excessive inward curve is called Lordosis. It is a common cause of lower back pain in strength training and daily activities. Your body adapts to positions such as stay sitting for extended periods. Some muscles shorten and stiffen, others get stretched and weaken. This causes an imbalance: Hip flexors shorten, gluteus and abs stretched and get weak and your pelvis is pulled forward.

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The most common symptoms for patients with an abnormal kyphosis are the appearance of poor posture with a hump appearance of the back or "hunchback," back pain, muscle fatigue, and stiffness in the back.

Most of the people who attend to aquatic fitness classes suffer back pain; to strengthen the Erector Spine must be one of our principal goals to achieve in this session.

The benefits of water exercise are a FACT! Include posterior muscle training in our water classes is an important issue to achieve body muscular balance and to prevent back injuries. Attend to AQUABACK to experiment a complete training to move muscles “from the back” and transfer that muscle power to daily life activities. Look behind us more often, we always have something to improve!!!

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