{"id":10088,"date":"2019-05-06T19:27:52","date_gmt":"2019-05-06T19:27:52","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=10088"},"modified":"2019-05-09T11:36:27","modified_gmt":"2019-05-09T11:36:27","slug":"infografia-de-entrenamiento-cruzado-para-mma","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2019\/05\/06\/infografia-de-entrenamiento-cruzado-para-mma\/","title":{"rendered":"Entrenamiento cruzado para MMA \u2013 Infograf\u00eda"},"content":{"rendered":"<p>El entrenamiento cruzado es fundamental para desarrollar la fuerza muscular general y llevar tu acondicionamiento al siguiente nivel. No importa cu\u00e1nto tiempo pases en el ring, repetir los mismos movimientos una y otra vez solo te llevar\u00e1 hasta cierto punto. Variar el entrenamiento para incluir entrenamiento de fuerza y acondicionamiento, adem\u00e1s de los ejercicios t\u00e9cnicos, es clave para una mejora continua.<\/p>\n<p>Desarrollar una rutina de entrenamiento cruzado que incluya ejercicios anaer\u00f3bicos y aer\u00f3bicos ayuda a aumentar la resistencia y prevenir lesiones.<\/p>\n<hr \/>\n<h2>Ejercicio aer\u00f3bico<\/h2>\n<p>El ejercicio aer\u00f3bico suele ser m\u00e1s prolongado que el anaer\u00f3bico. Una carrera de 3000 m y un marat\u00f3n se clasificar\u00edan como ejercicios o eventos aer\u00f3bicos.<\/p>\n<p>Ejercicios aer\u00f3bicos. El entrenamiento aer\u00f3bico o &quot;con ox\u00edgeno&quot; provoca un aumento de la frecuencia card\u00edaca y respiratoria, pero no es tan extenuante que impida que se mantenga durante un tiempo prolongado. Este tipo de ejercicio se utiliza para mejorar el sistema cardiovascular. Ejemplos de ejercicios aer\u00f3bicos:<\/p>\n<p>\u25cf Yoga<\/p>\n<p>\u25cf Caminar a paso ligero<\/p>\n<p>\u25cf Senderismo<\/p>\n<p>\u25cf Bailando<\/p>\n<p>\u25cf Esqu\u00ed de fondo<\/p>\n<p>\u25cf Remo<\/p>\n<p>&nbsp;<\/p>\n<hr \/>\n<h2>Ejercicio anaer\u00f3bico<\/h2>\n<p>Los ejercicios anaer\u00f3bicos incluyen un sprint de 100 m y un lanzamiento de peso. Son ejercicios o pruebas cortas y explosivas que requieren m\u00fasculos de contracci\u00f3n r\u00e1pida que generan potencia r\u00e1pidamente, pero tambi\u00e9n se fatigan con relativa rapidez.<\/p>\n<p>Ejercicios anaer\u00f3bicos. Los ejercicios anaer\u00f3bicos o &quot;sin ox\u00edgeno&quot;, por otro lado, se acercan m\u00e1s al ritmo del HIIT, donde la intensidad es mucho mayor y la actividad solo puede realizarse durante un corto per\u00edodo de tiempo. Los ejercicios anaer\u00f3bicos suelen ir acompa\u00f1ados de dificultad para respirar y frecuencia card\u00edaca m\u00e1s alta.<\/p>\n<p>Ejemplos de ejercicios anaer\u00f3bicos:<\/p>\n<p>\u25cf Entrenamiento con pesas pesadas<\/p>\n<p>\u25cf Esprintar<\/p>\n<p>\u25cf Corriendo<\/p>\n<p>\u25cf Ciclismo<\/p>\n<p>\u25cf Saltar<\/p>\n<p>&nbsp;<\/p>\n<hr \/>\n<h2 style=\"text-align:center;\">Entonces, \u00bfc\u00f3mo se benefician los luchadores de MMA de los ejercicios aer\u00f3bicos y anaer\u00f3bicos?<\/h2>\n<p>Mant\u00e9n un entrenamiento f\u00edsico espec\u00edfico para MMA. Las MMA requieren movimientos explosivos y anaer\u00f3bicos, as\u00ed como una buena base de aptitud aer\u00f3bica.<\/p>\n<p>Las MMA son deportes fisiol\u00f3gicamente muy complejos que requieren una amplia gama de habilidades y mecanismos metab\u00f3licos durante el entrenamiento y la competici\u00f3n. Las altas exigencias f\u00edsicas y t\u00e9cnicas, como el agarre, las patadas y los pu\u00f1etazos, requieren una potencia anaer\u00f3bica extrema y una condici\u00f3n f\u00edsica aer\u00f3bica excepcional para soportar m\u00faltiples rondas de alta intensidad y esfuerzos intermitentes.<\/p>\n<p>Ya sea que te guste el kickboxing, el muay thai o la lucha libre, tanto los ejercicios anaer\u00f3bicos como los aer\u00f3bicos ense\u00f1an a tu cuerpo a utilizar el ox\u00edgeno de forma m\u00e1s eficiente. Mantener buenos niveles de ox\u00edgeno es un factor determinante para la resistencia y la velocidad durante una pelea. Los m\u00fasculos necesitan ox\u00edgeno para funcionar y generar la energ\u00eda necesaria para impulsar al cuerpo durante la pelea o el entrenamiento.<\/p>\n<p>Este tipo de ejercicios pueden ayudar a mejorar tu condici\u00f3n f\u00edsica general brind\u00e1ndote m\u00e1s potencia, explosividad, fuerza, velocidad, agilidad y resistencia muscular.<\/p>\n<p>&nbsp;<\/p>\n<hr \/>\n<h2>\u00bfQu\u00e9 ejercicios son mejores para m\u00ed?<\/h2>\n<p><a href=\"https:\/\/www.jssm.org\/abstresearchajssm-17-348.xml.xml\" target=\"_blank\" rel=\"noopener\">Revista de Ciencias del Deporte y Medicina<\/a> Se realiz\u00f3 un estudio sobre el efecto del entrenamiento de fuerza y condici\u00f3n f\u00edsica espec\u00edfico para cada deporte a corto plazo en la condici\u00f3n f\u00edsica de atletas de MMA. Se seleccionaron 17 luchadores experimentados y se los dividi\u00f3 en dos grupos.<\/p>\n<p>Uno se centr\u00f3 en un programa complementario de fortalecimiento y acondicionamiento de corto plazo espec\u00edfico para el deporte y el otro se centr\u00f3 en un programa de acondicionamiento de fuerza \u201cregular\u201d com\u00fanmente utilizado por luchadores de MMA.<\/p>\n<p><strong>Los resultados muestran que un programa de entrenamiento de fuerza y acondicionamiento de alta intensidad y bajo volumen espec\u00edfico para MMA result\u00f3 en mejoras significativas en el rendimiento de luchadores bien entrenados en comparaci\u00f3n con la rutina de entrenamiento regular com\u00fanmente utilizada por los luchadores de MMA.<\/strong><\/p>\n<p>Si bien existen muchos ejercicios aer\u00f3bicos y anaer\u00f3bicos excelentes, como el ciclismo, la nataci\u00f3n y la carrera, para elegir, es mejor definir las demandas f\u00edsicas de su deporte en particular para desarrollar un programa de entrenamiento adecuado.<\/p>\n<p>Para ayudarte, aqu\u00ed tienes una infograf\u00eda que detalla los entrenamientos cruzados para estas actividades, dise\u00f1ados espec\u00edficamente para quienes practican deportes de combate. Los niveles, desde &quot;principiante&quot; hasta &quot;avanzado&quot;, se basan en tu nivel de condici\u00f3n f\u00edsica percibido.<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"10089\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2019\/05\/06\/infografia-de-entrenamiento-cruzado-para-mma\/grafico-de-entrenamientos-de-crossfit\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?fit=800%2C4247&amp;ssl=1\" data-orig-size=\"800,4247\" data-comments-opened=\"1\" data-image-title=\"crossfit-workouts-graphic\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?fit=193%2C1024&amp;ssl=1\" class=\"alignnone size-full wp-image-10089\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=800%2C4247&#038;ssl=1\" alt=\"gr\u00e1ficos de entrenamientos de crossfit\" width=\"800\" height=\"4247\" \/><\/p>\n<p>Infograf\u00eda de <a href=\"https:\/\/made4fighters.com\/blog\/cross-training-workouts\" target=\"_blank\" rel=\"noopener\">Made4Fighters.com<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Cross-training is integral to building overall muscle strength and helping bring your conditioning to the next level. It doesn\u2019t matter how much time you spend in the ring, performing the same moves over and over again will only get you so far. Switching it up to include strength training and conditioning, in addition to your [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[8219,12504],"tags":[104722,84363961,784152946,34941026,23199],"class_list":["post-10088","post","type-post","status-publish","format-standard","hentry","category-bjj","category-mma","tag-crossfit","tag-fitfam","tag-fitness","tag-mma-2","tag-ufc"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Cross Training for MMA - Infographic - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/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:\/\/blackbeltwhitehat.com\/es\/2019\/05\/06\/infografia-de-entrenamiento-cruzado-para-mma\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cross Training for MMA - Infographic - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Cross-training is integral to building overall muscle strength and helping bring your conditioning to the next level. 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Un total de 40 mujeres, evaluadas seg\u00fan los Criterios Diagn\u00f3sticos de Investigaci\u00f3n para el trastorno depresivo mayor o menor, fueron asignadas aleatoriamente a un programa de 8 semanas de carrera (aer\u00f3bico), levantamiento de pesas (no aer\u00f3bico) o lista de espera\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"running mental health","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/03\/running.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":10935,"url":"https:\/\/blackbeltwhitehat.com\/es\/2019\/08\/22\/entrenamiento-en-gran-altitud\/","url_meta":{"origin":10088,"position":1},"title":"Entrenamiento en altura: la investigaci\u00f3n","author":"Dave","date":"agosto 22, 2019","format":false,"excerpt":"Vive en altura, entrena a baja altitud: MMA, boxeo e investigaci\u00f3n sobre el entrenamiento en altitud. La altitud otorga una ventaja a los atletas de fuerza: el salto de longitud de Beamon en altitud estableci\u00f3 un r\u00e9cord que se mantuvo durante 23 a\u00f1os. Solo con fines informativos. Haga ejercicio bajo su propia responsabilidad. https:\/\/www.youtube.com\/watch?v=SSUh-5_1RlQ Despu\u00e9s de que Tito Ortiz fuera superado en resistencia cardiovascular\u2026","rel":"","context":"En \u00abbjj\u00bb","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/jiu-jitsu-brasileno\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/bob-beaman-.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":8327,"url":"https:\/\/blackbeltwhitehat.com\/es\/2017\/10\/29\/cetosis-dirigida-para-mma\/","url_meta":{"origin":10088,"position":2},"title":"Dieta cetog\u00e9nica dirigida a MMA (PDF incluido)","author":"Dave","date":"octubre 29, 2017","format":false,"excerpt":"Gracias principalmente al verdadero gur\u00fa de las MMA, Joe Rogan, la cetosis (y los psicod\u00e9licos) se han convertido en un tema candente en los vestuarios de todos los gimnasios de MMA que se precien. 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