{"id":2719,"date":"2015-03-06T14:30:38","date_gmt":"2015-03-06T14:30:38","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=2719"},"modified":"2015-03-06T14:36:38","modified_gmt":"2015-03-06T14:36:38","slug":"entrenamiento-de-flexibilidad","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2015\/03\/06\/entrenamiento-de-flexibilidad\/","title":{"rendered":"Entrenamiento de flexibilidad"},"content":{"rendered":"

3 estudios de inter\u00e9s:<\/p>\n

Estudio 1<\/strong>
\nhttp:\/\/europepmc.org\/abstract\/med\/8531617<\/a>
\n\u2013 2 Grupos
\n\u2013 Solo entrenamiento de flexibilidad
\n\u2013 Entrenamiento de fuerza y entrenamiento de flexibilidad combinados<\/p>\n

El grupo de solo flexibilidad aumenta el rango de movimiento y la flexibilidad m\u00e1s que el grupo combinado<\/p>\n

Los resultados indican que el grupo FO aument\u00f3 su rango de movimiento en la abducci\u00f3n del hombro en una medida significativamente mayor que el grupo SF (P < 0,001), y ninguno de los cambios en el rango de movimiento del grupo SF fue significativamente diferente de los cambios en el grupo de control.<\/p><\/blockquote>\n

Estudio 2<\/strong>
\nhttp:\/\/ajs.sagepub.com\/content\/13\/4\/263.short<\/a>
\n\u2013 La t\u00e9cnica de estiramiento de contracci\u00f3n-relajaci\u00f3n es m\u00e1s efectiva que el estiramiento bal\u00edstico tradicional.<\/p>\n

Cuarenta y siete sujetos masculinos fueron asignados aleatoriamente a cuatro grupos diferentes. Tres grupos de diez sujetos entrenaron tres veces por semana con un m\u00e9todo de contracci\u00f3n-relajaci\u00f3n (CR) modificado para mejorar la flexibilidad muscular. Diecisiete sujetos entrenaron durante el mismo tiempo con un m\u00e9todo tradicional de estiramiento bal\u00edstico (EB). Despu\u00e9s de 30 d\u00edas (14 sesiones de entrenamiento), este \u00faltimo grupo cambi\u00f3 al m\u00e9todo CR. Los resultados mostraron que el m\u00e9todo CR fue significativamente mejor que el m\u00e9todo EB para mejorar la flexibilidad muscular en los cuatro grupos musculares bilaterales estudiados.<\/p><\/blockquote>\n

Estudio 3
\n<\/strong>S\u00f3lo para contradecir el primer estudio:<\/p>\n

Para probar la hip\u00f3tesis de que los aumentos en la fuerza muscular y la flexibilidad se desarrollan mediante programas de entrenamiento espec\u00edficos, Se evalu\u00f3 a 43 adultos j\u00f3venes sanos antes y despu\u00e9s de 4 intervenciones diferentes realizadas dos veces por semana durante 12 semanas: (a) solo entrenamiento de resistencia<\/strong> (n = 13); (b) solo entrenamiento de flexibilidad<\/strong> (n = 11); (c) entrenamiento de resistencia y flexibilidad<\/strong> (n = 9); y (d) sin intervenci\u00f3n (n = 10). No se observaron cambios en la fuerza ni en la flexibilidad en el grupo control (p > 0,05).
\nEl entrenamiento de resistencia mejor\u00f3 la fuerza muscular<\/strong> ya sea solo (114%; tama\u00f1o del efecto = 0,53; p < 0,001) o en combinaci\u00f3n con entrenamiento de flexibilidad (116%; tama\u00f1o del efecto = 0,66; p = 0,032), pero no cambi\u00f3 la flexibilidad<\/strong> (p = 0,610).<\/p>\n

La flexibilidad aumenta \u00fanicamente con entrenamiento espec\u00edfico<\/strong> (133%; p < 0,001) o en combinaci\u00f3n con entrenamiento de resistencia<\/strong> (118%; p < 0,001).<\/p>\n

En conclusi\u00f3n, en sujetos j\u00f3venes y sanos, el entrenamiento de resistencia por s\u00ed solo no aument\u00f3 la flexibilidad, pero El entrenamiento de resistencia no interfiri\u00f3 con el aumento del rango de movimiento de las articulaciones<\/strong> Durante el entrenamiento de flexibilidad. Estos resultados respaldan la idea de que se debe emplear un entrenamiento espec\u00edfico para aumentar la fuerza muscular o la flexibilidad.<\/p><\/blockquote>","protected":false},"excerpt":{"rendered":"

3 studies of interest: Study 1 http:\/\/europepmc.org\/abstract\/med\/8531617<\/a> – 2 Groups – Flexibility training only – Strength training and Flexibility training combined Flexibility only group increase range of motion and flexibility more than the combined group The results indicate that the FO group increased its range of motion in shoulder abduction to a significantly greater extent […]<\/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_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"Flexibility Training","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":[5189],"tags":[56231,234785],"class_list":["post-2719","post","type-post","status-publish","format-standard","hentry","category-fitness","tag-conditioning","tag-flexibility"],"yoast_head":"\nFlexibility Training - 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