{"id":7106,"date":"2024-04-07T10:16:58","date_gmt":"2024-04-07T16:16:58","guid":{"rendered":"https:\/\/www.goldcrownfoundation.com\/?p=7106"},"modified":"2024-04-11T13:20:12","modified_gmt":"2024-04-11T19:20:12","slug":"healthy-weight-training-for-young-athletes","status":"publish","type":"post","link":"https:\/\/www.goldcrownfoundation.com\/es\/healthy-weight-training-for-young-athletes\/","title":{"rendered":"Entrenamiento saludable con pesas para j\u00f3venes deportistas"},"content":{"rendered":"<div id=\"pl-7106\"  class=\"panel-layout\" ><div id=\"pg-7106-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-7106-0-0\"  class=\"panel-grid-cell\" ><div id=\"panel-7106-0-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child panel-last-child\" data-index=\"0\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-editor so-widget-sow-editor-base\"\n\t\t\t\n\t\t>\n<div class=\"siteorigin-widget-tinymce textwidget\">\n\t<p>El entrenamiento con pesas es una excelente forma de mejorar el rendimiento y prevenir lesiones. Sin embargo, hay muchos errores comunes en el entrenamiento con pesas que pueden provocar lesiones y mantenerte fuera de juego durante m\u00e1s tiempo. Afortunadamente, nuestros socios del Children's Hospital Colorado tienen consejos de expertos sobre c\u00f3mo los atletas de secundaria pueden mantenerse sanos, seguros y fuertes cuando est\u00e1n en la sala de pesas. Desde calentamientos din\u00e1micos hasta la forma adecuada, este art\u00edculo le mostrar\u00e1 c\u00f3mo utilizar las pesas de manera que le ayuden en lugar de perjudicarle.<\/p>\n<blockquote>\n<p>Existen muchas opiniones divergentes sobre el entrenamiento con pesas entre los j\u00f3venes deportistas. El entrenamiento con pesas deber\u00eda ser una oportunidad para ayudar a prevenir lesiones, no para causarlas. Sin embargo, vemos demasiadas lesiones que provienen de salas de pesas de la escuela secundaria en nuestra\u00a0<a href=\"https:\/\/www.childrenscolorado.org\/doctors-and-departments\/departments\/orthopedics\/programs\/sports-medicine-center\/sports-medicine-physical-therapy\/\">Centro de medicina deportiva Cl\u00ednicas de fisioterapia<\/a>.<\/p>\n<p>Es importante averiguar primero cu\u00e1ndo, d\u00f3nde y c\u00f3mo es\u00a0<a href=\"https:\/\/www.childrenscolorado.org\/conditions-and-advice\/sports-articles\/sports-safety\/weight-training-and-kids\/\">seguridad para que los ni\u00f1os empiecen a entrenar con pesas<\/a>. Una vez que haya determinado que su joven atleta est\u00e1 listo para entrenar con pesas, estos consejos de nuestro equipo de medicina deportiva pueden ayudar a mantenerlos seguros.<\/p>\n<h2>Cuatro consejos para entrenar con pesas<\/h2>\n<h3>1. Calienta antes de entrenar con pesas<\/h3>\n<ul>\n<li>Consulta los recursos en l\u00ednea que ofrecen calentamientos din\u00e1micos pr\u00e1cticos basados en pruebas y que han demostrado reducir el riesgo de lesiones.\n<ul>\n<li>Programa de prevenci\u00f3n de lesiones y mejora del rendimiento (PEP)<\/li>\n<li><a href=\"https:\/\/www.mayouthsoccer.org\/coaches\/injury-prevention\/\" target=\"_blank\" rel=\"noopener\">Programa de calentamiento FIFA 11<\/a><\/li>\n<li>Se ha demostrado que los calentamientos din\u00e1micos son mejores que los estiramientos est\u00e1ticos para reducir el riesgo de lesiones.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3>2. Recibir las instrucciones adecuadas y utilizar la forma correcta<\/h3>\n<ul>\n<li>Una mec\u00e1nica incorrecta es un factor de riesgo de lesi\u00f3n. El entrenamiento con pesas es una gran oportunidad para practicar una mec\u00e1nica corporal adecuada y elegir movimientos que correspondan al nivel de destreza del deportista.<\/li>\n<li>La alineaci\u00f3n correcta de las articulaciones y las posturas adecuadas son las pautas m\u00e1s sencillas de seguir.<\/li>\n<\/ul>\n<h3>3. La complejidad del movimiento y la resistencia deben ser progresivos<\/h3>\n<ul>\n<li>Los movimientos de levantamiento de potencia, como la arrancada y la limpieza de potencia, no deben iniciarse hasta que el atleta haya dominado las sentadillas b\u00e1sicas, las sentadillas frontales, la pliometr\u00eda y los movimientos por encima de la cabeza m\u00e1s b\u00e1sicos.<\/li>\n<li>Estos ejercicios de nivel superior deben ense\u00f1arse con progresiones sistem\u00e1ticas.<\/li>\n<li>Evitar hacer hincapi\u00e9 en la competici\u00f3n y en la cantidad de peso levantado hasta que se domine el movimiento.<\/li>\n<\/ul>\n<h3>El entrenamiento con pesas debe considerarse como una oportunidad para prevenir lesiones, no para provocarlas<\/h3>\n<ul>\n<li>Ning\u00fan ejercicio debe causar dolor.<\/li>\n<li>Aumentar la resistencia o la complejidad del movimiento con demasiada rapidez puede provocar f\u00e1cilmente lesiones.<\/li>\n<li>La sala de pesas es un gran lugar para incorporar variedad de movimientos en la rutina del deportista y ense\u00f1arle nuevas habilidades si se hace correctamente.<\/li>\n<\/ul>\n<p>M\u00e1s informaci\u00f3n\u00a0<a href=\"https:\/\/www.childrenscolorado.org\/conditions-and-advice\/sports-articles\/sports-safety\/weight-training-and-kids\/\">art\u00edculos deportivos<\/a>\u00a0de nuestro equipo de medicina deportiva.<\/p>\n<\/blockquote>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.childrenscolorado.org\/conditions-and-advice\/sports-articles\/for-coaches\/healthy-weight-training-for-young-athletes\/?utm_source=sports_med_partner&amp;utm_medium=email&amp;utm_campaign=slg_ortho\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-113 size-full\" src=\"https:\/\/www.goldcrownfoundation.com\/wp-content\/uploads\/2018\/11\/sponsor-childrens.png\" alt=\"\" width=\"150\" height=\"110\" \/><\/a><\/p>\n<p style=\"text-align: center;\">\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Weight training is a great way to improve your performance and prevent injury. However, there are many common weigh training mistakes that can lead to injury and keep you out [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":22231,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[41,42],"tags":[],"class_list":["post-7106","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-huddle","category-sports-performance"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Healthy Weight Training for Young Athletes - Gold Crown Foundation<\/title>\n<meta name=\"description\" content=\"Weight training should prevent injury, not cause it. With expert tips from Children&#039;s Hospital Colorado, you\u2019ll learn how to warm up, use proper form and more.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.goldcrownfoundation.com\/es\/healthy-weight-training-for-young-athletes\/\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Healthy Weight Training for Young Athletes - Gold Crown Foundation\" \/>\n<meta property=\"og:description\" content=\"Weight training should prevent injury, not cause it. 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