{"id":9196,"date":"2018-08-11T20:15:06","date_gmt":"2018-08-11T20:15:06","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=9196"},"modified":"2018-08-12T10:05:37","modified_gmt":"2018-08-12T10:05:37","slug":"acondicionamiento-de-espinillas-en-casa-para-mma-muay-thai","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2018\/08\/11\/acondicionamiento-de-espinillas-en-casa-para-mma-muay-thai\/","title":{"rendered":"Acondicionamiento de espinillas en casa para MMA y Muay Thai"},"content":{"rendered":"<p>El endurecimiento de las espinillas, el acondicionamiento de las espinillas, el rodamiento de espinillas, como sea que lo llames, es un aspecto importante del Muay Thai.<\/p>\n<p>Revisar las espinillas es una sensaci\u00f3n horrible, horrible, \u00a1pero intenta patear el saco por primera vez y eso casi te dejar\u00e1 en el suelo tambi\u00e9n!<\/p>\n<p>Fortalece tus espinillas con algunas t\u00e9cnicas:<\/p>\n<p>&nbsp;<\/p>\n<figure id=\"attachment_9198\" aria-describedby=\"caption-attachment-9198\" style=\"width: 632px\" class=\"wp-caption alignnone\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"9198\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2018\/08\/11\/acondicionamiento-de-espinillas-en-casa-para-mma-muay-thai\/wolffslaw\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/08\/wolffslaw.png?fit=632%2C215&amp;ssl=1\" data-orig-size=\"632,215\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"wolffslaw\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;These exercises use the principal of Wolff&amp;#8217;s Law. EXERCISE AT OWN RISK&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/08\/wolffslaw.png?fit=632%2C215&amp;ssl=1\" class=\"alignnone size-full wp-image-9198\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/08\/wolffslaw.png?resize=632%2C215&#038;ssl=1\" alt=\"Ley de Wolff\" width=\"632\" height=\"215\" \/><figcaption id=\"caption-attachment-9198\" class=\"wp-caption-text\">Estos ejercicios utilizan el principio de la Ley de Wolff (ver arriba).<span style=\"color:#ff0000;\"> EJERCICIO BAJO SU PROPIA RESPONSABILIDAD<\/span><\/figcaption><\/figure>\n<h2><\/h2>\n<h2><strong>Acondicionamiento de espinillas sin saco pesado<\/strong><\/h2>\n<p>Utilice un palo de masaje.<\/p>\n<p>Hazlo rodar hacia adelante y hacia atr\u00e1s sobre tus espinillas y dale un golpe r\u00e1pido a tus espinillas con \u00e9l.<\/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\/s3-4oqE40SY?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;start=10&#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>&nbsp;<\/p>\n<p>Tambi\u00e9n puedes utilizar sentadillas y ejercicios pliom\u00e9tricos para fortalecer los huesos de la parte inferior del cuerpo.<\/p>\n<p>&nbsp;<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"9197\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2018\/08\/11\/acondicionamiento-de-espinillas-en-casa-para-mma-muay-thai\/plyo\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/08\/plyo.gif?fit=752%2C516&amp;ssl=1\" data-orig-size=\"752,516\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"plyo\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/08\/plyo.gif?fit=752%2C516&amp;ssl=1\" class=\"alignnone size-full wp-image-9197\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/08\/plyo.gif?resize=752%2C516&#038;ssl=1\" alt=\"pliometr\u00eda\" width=\"752\" height=\"516\" \/><\/p>\n<p>Ver m\u00e1s ejercicios pliom\u00e9tricos <a href=\"https:\/\/giphy.com\/explore\/plyometrics\" target=\"_blank\" rel=\"noopener\">aqu\u00ed<\/a><\/p>\n<p>Saltar la cuerda tambi\u00e9n es esencialmente un ejercicio pliom\u00e9trico y ayudar\u00e1 a fortalecer las espinillas y hacer que los huesos sean m\u00e1s densos.<\/p>\n<p>&nbsp;<\/p>\n<h2>Comprobando patadas reales<\/h2>\n<p>Si necesitas adaptaciones espec\u00edficas, necesitas entrenamiento espec\u00edfico. Revisar las patadas reales, primero suavemente y luego con m\u00e1s intensidad, de 20 a 30 veces despu\u00e9s del entrenamiento (m\u00e1ximo dos veces por semana) para experimentar el dolor insoportable que necesitas para tener espinillas de acero.<\/p>\n<p>&nbsp;<\/p>\n<h2>Efectos secundarios del acondicionamiento de la espinilla<\/h2>\n<p>\u00bfNo puedo encontrar ninguna evidencia de efectos secundarios del acondicionamiento de las espinillas?<\/p>\n<p>Obviamente, los moretones, cortes (y por lo tanto, infecciones) e incluso huesos rotos pueden ser un problema potencial si te esfuerzas demasiado demasiado pronto.<\/p>\n<p>&nbsp;<\/p>\n<h2>\u00bfC\u00f3mo funciona el acondicionamiento de las espinillas?<\/h2>\n<div class=\"s16de0yo-6 fCAQfK s1hmcfrd-0 gOQskj\">\n<p>Golpear o cargar los huesos con estr\u00e9s\/impacto causa da\u00f1o microestructural, esto es un poco como el da\u00f1o o microtrauma causado a los m\u00fasculos por el levantamiento de pesas.<\/p>\n<p>Las c\u00e9lulas llamadas osteoblastos se ponen a trabajar en el lugar del microda\u00f1o, reclutando la ayuda de <a href=\"https:\/\/www.news-medical.net\/life-sciences\/What-are-Osteoclasts.aspx\" target=\"_blank\" rel=\"noopener\">osteoclastos<\/a> (c\u00e9lulas que son bastante similares a los gl\u00f3bulos blancos en su funci\u00f3n, pienso en ellas como los trabajadores b\u00e1sicos en la reconstrucci\u00f3n del hueso).<\/p>\n<p>Los osteoclastos preparan el sitio de la lesi\u00f3n descomponi\u00e9ndolo a\u00fan m\u00e1s (raro, lo s\u00e9), antes de que los osteoblastos, como peque\u00f1os alba\u00f1iles, coloquen\/depositen hueso nuevo sobre la base creada por los osteoblastos.<\/p>\n<p>Juntos, los osteoblastos y los osteoclastos construyen algo llamado osteona, que es esencialmente un refuerzo sobre el hueso original.<\/p>\n<p>El hueso original tambi\u00e9n se fortalece gracias a nuevos dep\u00f3sitos de calcio* de los osteoblastos.<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23765388\" target=\"_blank\" rel=\"noopener\">Investigaciones recientes<\/a> Ha demostrado que la tibia contiene espec\u00edficamente nervios del sistema nervioso simp\u00e1tico, lo que a su vez tiene un impacto directo en la remodelaci\u00f3n \u00f3sea.<\/p>\n<p>*Teniendo esto en cuenta, probablemente valga la pena a\u00f1adir alimentos ricos en calcio a tu dieta: la col rizada y las espinacas son buenas fuentes vegetarianas. La vitamina D se puede obtener mediante la exposici\u00f3n al sol o mediante suplementos. Consume alimentos ricos en vitamina K2 si tomas suplementos de vitamina D. Los alimentos fermentados, como el chucrut, contienen vitamina K2. M\u00e1s informaci\u00f3n. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5613455\/\" target=\"_blank\" rel=\"noopener\">aqu\u00ed<\/a>.<\/p>\n<p class=\"s570a4-10 iEJDri\">\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Shin toughening, shin conditioning, shin rolling, whatever you call it, is a huge aspect of Muay Thai. Checking shins is a horrible, horrible feeling, but try kicking the bag for the first time and that&#8217;ll almost floor you too! Get your shins tough with a few techniques: &nbsp; Shin Conditioning without Heavy Bag Use a [&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":[12504,1677],"tags":[34941026,81525,5309,15097677],"class_list":["post-9196","post","type-post","status-publish","format-standard","hentry","category-mma","category-nutrition","tag-mma-2","tag-muay-thai","tag-parenting","tag-shin-conditioning"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Shin Conditioning at Home for MMA &amp; Muay Thai - 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\/2018\/08\/11\/acondicionamiento-de-espinillas-en-casa-para-mma-muay-thai\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Shin Conditioning at Home for MMA &amp; Muay Thai - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Shin toughening, shin conditioning, shin rolling, whatever you call it, is a huge aspect of Muay Thai. Checking shins is a horrible, horrible feeling, but try kicking the bag for the first time and that&#8217;ll almost floor you too! 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