{"id":2791,"date":"2015-03-30T15:50:56","date_gmt":"2015-03-30T15:50:56","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=2791"},"modified":"2015-04-09T19:46:01","modified_gmt":"2015-04-09T19:46:01","slug":"lucha-contra-los-nervios-lucha-contra-la-psicologia","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2015\/03\/30\/lucha-contra-los-nervios-lucha-contra-la-psicologia\/","title":{"rendered":"Combatir los nervios \/ Luchar contra la psicolog\u00eda"},"content":{"rendered":"<p><strong>Subida de adrenalina y descarga de adrenalina<\/strong><br \/>\nSi has tenido la mala suerte de ver alguna de mis peleas, probablemente notar\u00e1s c\u00f3mo tiendo a perder la cabeza por unos minutos y luego empiezo a reventar. Esto es consecuencia del reflejo de &quot;lucha o huida&quot; que se activa cuando una persona (o animal) se siente amenazada.<\/p>\n<p>Esto es gracias a una enorme descarga de adrenalina, que tiene muchas consecuencias y efectos en la toma de decisiones, la resistencia y la fuerza.<\/p>\n<p>Durante la descarga de adrenalina, al menos durante los primeros 30 segundos, te sientes pr\u00e1cticamente como el hombre m\u00e1s fuerte del planeta. Tu sistema nervioso (sistema simp\u00e1tico) se activa al m\u00e1ximo, tu ritmo card\u00edaco se dispara y quieres correr un mill\u00f3n de kil\u00f3metros en direcci\u00f3n contraria o destruir todo lo que se te ponga por delante.<\/p>\n<p>Sin embargo, cuando esta euforia disminuye, te sentir\u00e1s completamente agotado. Es como si hubieras concentrado todas tus reservas de energ\u00eda de la semana en un lapso de dos minutos, y si aquello que te amenaza no se destruye, est\u00e1s en problemas.<br \/>\nEste tipo de ca\u00edda tambi\u00e9n puede ocurrir si crees que la pelea est\u00e1 a punto de terminar o que est\u00e1s a punto de ganar. Mira la pelea de Shane Carwin contra Brock Lesnar como un buen ejemplo.<\/p>\n<p>Mi pelea de kickboxing tambi\u00e9n es un buen ejemplo. Por inexperiencia, tras conectar un golpe, pens\u00e9 que ten\u00eda posibilidades de ganar, y por eso, mi adrenalina se dispar\u00f3. Entonces me dieron una paliza.<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/trkm5QqLabc?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p><strong>Efectos de la adrenalina<br \/>\n<\/strong>Adem\u00e1s de los efectos f\u00edsicos obvios,<br \/>\n\u2013 Aumento de la frecuencia card\u00edaca y la presi\u00f3n arterial<br \/>\n\u2013 Mayor fuerza (durante la &#039;subida&#039;, ca\u00edda masiva durante la &#039;descarga&#039;)<br \/>\n\u2013 Tensi\u00f3n muscular: veamos esto con m\u00e1s detalle m\u00e1s adelante<\/p>\n<p>Tambi\u00e9n hay efectos psicol\u00f3gicos importantes que debemos tener en cuenta.<br \/>\nIncluido -<br \/>\n\u2013 Estrechamiento del campo visual (que es un efecto f\u00edsico con consecuencias psicol\u00f3gicas)<br \/>\n\u2013 Incapacidad para tomar decisiones l\u00f3gicas.<\/p>\n<p>Si nos referimos a la <a href=\"http:\/\/en.wikipedia.org\/wiki\/Triune_brain\" target=\"_blank\">Modelo de cerebro trino<\/a> (que est\u00e1 desactualizado, pero es bueno para explicar cosas); el &quot;cerebro reptil&quot; toma el control y act\u00faas puramente por instinto.<br \/>\nIncluso si tu esquina est\u00e1 gritando consejos t\u00e9cnicos, incluso si eres un ninja cintur\u00f3n negro, si no est\u00e1s lo suficientemente relajado, tu capacidad para tomar decisiones, ce\u00f1irte al plan de juego o incluso ejecutar cualquier cosa t\u00e9cnica o elaborada disminuir\u00e1 enormemente.<\/p>\n<p><strong>Efectos f\u00edsicos<br \/>\n<\/strong>La tensi\u00f3n muscular puede ser un gran problema. Si tu plan de juego se basa en alg\u00fan tipo de flexibilidad, por ejemplo, esto puede ser un problema si no est\u00e1s lo suficientemente relajado.<\/p>\n<p>Seg\u00fan mi profesor de yoga, al menos, la principal zona donde se acumula la tensi\u00f3n cuando te sientes estresado es el psoas y, en cierta medida, el piriforme. Esto tiene sentido, ya que, tras hablar con un amigo boxeador tailand\u00e9s y experimentar mi incapacidad para dar patadas altas en mi pelea de kickboxing, el estr\u00e9s, los nervios y la sensaci\u00f3n de amenaza generan mucha tensi\u00f3n en las caderas, lo que puede afectar la ejecuci\u00f3n de ciertas t\u00e9cnicas.<\/p>\n<p><strong>Preparaci\u00f3n para reducir los nervios previos a la pelea<\/strong><\/p>\n<p><strong>Visualizaci\u00f3n<\/strong><br \/>\nEmpieza lo antes posible antes de tu pelea y, si es posible, visita el lugar de la pelea. Visualiza el camino al ring, el enfrentamiento, el toque de campana, la salida y la pelea en s\u00ed. Visualiza todos los d\u00edas, si es posible, durante 10 a 20 minutos. Visualiza diferentes escenarios.<\/p>\n<p><strong>M\u00fasica para salir a caminar<br \/>\n<\/strong>Si es posible, elige m\u00fasica tranquila o relajante para salir. Si buscas mantenerte relajado, la m\u00fasica debe corresponder a esto.<br \/>\nAdem\u00e1s, habla con tus compa\u00f1eros. El d\u00eda de la pelea, no querr\u00e1s mensajes como &quot;aplastarlo&quot;, &quot;destruirlo&quot;, etc. Ser\u00e1 mejor que te olvides de la pelea hasta 90 minutos antes, o que recibas mensajes como &quot;disfr\u00fatalo&quot;, &quot;rel\u00e1jate y da lo mejor de ti, no te preocupes por el resultado&quot;.<\/p>\n<p><strong>Buen calentamiento y rodillo de espuma<br \/>\n<\/strong>La mejor manera de compensar parte de la tensi\u00f3n y conservar m\u00e1s flexibilidad es realizar un buen calentamiento.<br \/>\nToma una theraband y haz \u2018caminatas monstruosas\u2019 para calentar tus gl\u00fateos.<br \/>\nUtilice un rodillo de espuma para eliminar la tensi\u00f3n en el cuello, la espalda y los gl\u00fateos tambi\u00e9n.<br \/>\nRealizar estiramientos DIN\u00c1MICOS, para liberar la m\u00e1xima tensi\u00f3n posible de las caderas y los gl\u00fateos.<br \/>\nMant\u00e9ngase abrigado con muchas capas (beba una bebida con carbohidratos cuando se caliente para evitar la deshidrataci\u00f3n) y aumente lentamente la intensidad del calentamiento, de modo que alrededor de 30 minutos antes de la pelea est\u00e9 haciendo una ronda de 100% en las protecciones.<br \/>\nMantente abrigado y sigue movi\u00e9ndote hasta que te llamen para tu pelea.<\/p>\n<p><strong>Ejercicios TRE<\/strong><br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/bPFbXdSGSkc?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>Querr\u00e1s probar esto mucho antes de tu pelea, ya que puede hacerte sentir agotado.<strong><br \/>\n<\/strong>Para eliminar esa tensi\u00f3n de la que hablamos en las caderas y los m\u00fasculos psoas,<strong> TRE <\/strong>Parece ser el camino a seguir.<br \/>\nB\u00e1sicamente, haces algunos estiramientos y ejercicios ligeros, luego algunos ejercicios de respiraci\u00f3n profunda y luego te recuestas en una postura que fatiga los m\u00fasculos psoas.<br \/>\nPru\u00e9balo a ver si te ayuda. \u00a1Pero no lo intentes el d\u00eda antes de la pelea por primera vez! Normalmente te sientes muy bien unos d\u00edas y luego cansado, pero pru\u00e9balo primero fuera del campamento de combate.<br \/>\nEsta es una t\u00e9cnica utilizada para tratar el trastorno de estr\u00e9s postraum\u00e1tico (TEPT) y todo tipo de cosas, pero en general parece ser una excelente manera de liberar la tensi\u00f3n muscular alrededor de las caderas.\u00a0 <strong><br \/>\n<\/strong><br \/>\n<strong>Entrenamiento de resistencia<br \/>\n<\/strong>Sin duda, puede ser de gran ayuda tener buena resistencia. Si est\u00e1s en plena forma, puedes resistir la descarga de adrenalina y mantener un buen ritmo.<\/p>\n<p><strong>Competir<br \/>\n<\/strong>Si pasas directamente de entrenar en el gimnasio a una pelea de MMA profesional, te vas a cagar en los pantalones a menos que\u2026 est\u00e9s acostumbrado a pelear en la calle o tengas experiencia compitiendo en otros deportes de contacto o de combate.<br \/>\nRecomendar\u00eda competir en lucha libre, BJJ, etc. antes de competir en MMA.<br \/>\nVe a ver peleas tambi\u00e9n y p\u00eddeles a tus compa\u00f1eros que recreen una pelea en el gimnasio, con entrada, enfrentamientos, etc. Obviamente, no intenten noquearse entre s\u00ed.<\/p>\n<p><strong>Respiraci\u00f3n profunda<\/strong><br \/>\nSuena a clich\u00e9, pero funciona.<br \/>\nKron Gracie es un gran defensor de la respiraci\u00f3n para controlar los nervios.<br \/>\nEste v\u00eddeo tiene una buena explicaci\u00f3n:<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/4fogu_zWRXU?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p><strong>Taurina<br \/>\n<\/strong>Prueba 5 g de taurina antes de entrenar. Observa c\u00f3mo te sientes. Deber\u00eda actuar como relajante muscular. Si esto tiene un efecto positivo en tu entrenamiento, considera tomarlo tambi\u00e9n unos 30 minutos antes de la pelea. Adapt\u00f3genos como... <a href=\"https:\/\/www.google.co.uk\/search?client=safari&amp;rls=en&amp;q=rhodiola+rosea&amp;ie=UTF-8&amp;oe=UTF-8&amp;gws_rd=cr,ssl&amp;ei=39YmVcCQGKfW7AbH5ICABw\">rodiola rosada<\/a>\u00a0y\/o\u00a0<a href=\"https:\/\/www.google.co.uk\/search?client=safari&amp;rls=en&amp;q=ashwagandha&amp;ie=UTF-8&amp;oe=UTF-8&amp;gws_rd=cr,ssl&amp;ei=rtYmVc-gNorD7gbN9IDYBQ\">ashwagandha<\/a>\u00a0Podr\u00eda valer la pena investigar, pero haga una prueba antes de la pelea.<\/p>","protected":false},"excerpt":{"rendered":"<p>Adrenaline Rush &amp; the Adrenaline Dump If you&#8217;ve been unfortunate enough to watch any of my fights, you&#8217;ll probably notice how I tend to go absolutely mental for a few minutes, and then start blowing out of my proverbial back-side.\u00a0 This is a consequence of the &#8216;fight or flight&#8217; reflex which kicks-in whenever a person [&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":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_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":[12504],"tags":[695707,146940742,34941026,348428],"class_list":["post-2791","post","type-post","status-publish","format-standard","hentry","category-mma","tag-epinephrine","tag-fight-nerves","tag-mma-2","tag-sport-psychology"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - 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