Sentadillas de pistola, un ejercicio perfecto para tonificar piernas y gl煤teos

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Un ejercicio exigente que tonificar谩 tus piernas como nunca antes mientras mejoras tu estabilidad.","articleBody":"La sentadilla de pistola, tambi茅n conocida como sentadilla con una pierna, es el desaf铆o m谩ximo de estabilidad unilateral y fuerza de la parte inferior del cuerpo. Su nombre describe elocuentemente la forma de pistola que formas al descender en el movimiento con los brazos estirados hacia adelante y una pierna extendida hacia adelante.Se trata de un ejercicio complejo que se define por su capacidad para desafiar la fuerza, la movilidad y la estabilidad de una pierna. Realizar una sentadilla de pistola correctamente no es tarea f谩cil. Si te cuesta al principio, tampoco te preocupes. Es un ejercicio que con un poco de pr谩ctica llegar谩s a dominar y se convertir谩 en tu favorito si lo que quieres es un reto que adem谩s tonifique piernas y gl煤teos como nunca antes. Solo aseg煤rate de tener la movilidad necesaria de tobillo, cadera y rodilla para realizar el movimiento.Para hacer bien las sentadillas de pistola debes tener muy en cuenta una cosa: ejecutar el movimiento lenta y controladamente. Lo primero es ponerte erguida con ambos brazos extendidos al frente. Desplaza lentamente el peso hacia una pierna y extiende la otra pierna frente a ti. Ahora desciende hasta la posici贸n de sentadilla presionando simult谩neamente el pie contra el piso y doblando la cadera y la rodilla.Al descender hasta la posici贸n de sentadilla, mant茅n el centro del cuerpo firme y la mirada enfocada directamente frente a ti para mantener el equilibrio. Cuando llegues al final de la sentadilla, presiona con fuerza el pie contra el piso y extiende las caderas y la rodilla simult谩neamente para terminar de completar el ejercicio.Un consejo adicional: antes de empezar con una sentadilla de pistola completa, practica con una silla. Esto limitar谩 el rango de movimiento a aproximadamente 90 grados y te ayudar谩 a desarrollar fuerza hasta que puedas realizar el ejercicio con un rango de movimiento completo sin necesidad de poner una silla detr谩s de ti.Si bien la sentadilla de pistola es un ejercicio excelente, hay algunas precauciones que se deben tomar al practicar esta variante del ejercicio tradicional. Para empezar, si tienes alguna lesi贸n en la parte inferior del cuerpo (especialmente en la cadera, la rodilla, el tobillo o la espalda), es mejor evitar este ejercicio hasta que no sufras dolor.Al realizar la sentadilla de pistola por primera vez, es importante completar el movimiento lentamente, ya que el riesgo de lesi贸n es mucho menor que si lo haces de forma r谩pida y explosiva. Mant茅n siempre los m煤sculos centrales contra铆dos para proteger la columna y reducir el riesgo de dolor lumbar. Tambi茅n es importante tener la movilidad adecuada en cada una de las principales articulaciones implicadas (tobillo, cadera, rodilla) para mantener la posici贸n adecuada en cada fase del ejercicio.Hay tres errores principales que se deben evitar al hacer una sentadilla con pistola. En primer lugar, evita poner demasiado peso en la parte delantera de los dedos de los pies. De lo contrario, el tal贸n se levantar谩 y te caer谩s al descender para hacer la sentadilla. En segundo lugar, aseg煤rate de no sentarte demasiado atr谩s. De lo contrario, ser谩 f谩cil caerse durante la sentadilla con una pierna. Y finalmente, intenta no encorvar la espalda porque eso podr铆a hacer que desactives el core y pierdas el equilibrio.Las sentadillas de pistola son excelentes para incluirlas en cualquier programa de ejercicios porque desaf铆an a varios grupos musculares y a la capacidad de mantener la estabilidad multiarticular durante todo el movimiento. El ejercicio es imposible de completar sin el control adecuado. Se necesita tanto estabilidad como fuerza para completarlo, lo que es un gran indicador de agilidad funcional integral.Los beneficios de realizar este ejercicio incluyen, entre otros, una mayor fuerza con una sola pierna, coordinaci贸n, equilibrio y estabilidad de todo el cuerpo. Adem谩s, la sentadilla con pistola es particularmente buena para fortalecer los gl煤teos y puede proteger la columna lumbar contra futuras lesiones.La sentadilla de pistola es un movimiento desafiante que requiere un alto grado de fuerza, estabilidad y t茅cnica. Si por lo que sea no te acaba de convencer, tambi茅n tienes la alternativa de la sentadilla dividida b煤lgara, otro excelente ejercicio con una sola pierna que entrena todos los m煤sculos (cu谩driceps, isquiotibiales, gl煤teos) que tambi茅n trabajas con una sentadilla de pistola. 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Eveline van den Bent, ni帽era, confidente y amiga de la princesa Amalia: 驴la ha despedido M谩xima de Holanda? </p> </a> </div> </div>  <div class="voc-area-container voc-area-container--wxs-sm voc-area-container--pad-top">  <div class="voc-article-container"> <article class="voc-article voc-article--detail voc-article--detail--base">  <div class="voc-info-container"> <span class="voc-prev-title">fitness</span> <h1 class="voc-title"> Sentadillas de pistola, un ejercicio perfecto para tonificar piernas y gl煤teos mientras mejoras la estabilidad </h1> <h2 class="voc-sub-title">Si est谩s cansada de las sentadillas tradicionales o quieres una variante m谩s desafiante, la sentadilla de pistola es lo que necesitas. 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"/> </noscript> </div> </picture> <p class="figure-caption"> <span class="voc-photo-caption">Mujer con ropa deportiva. / </span> <span class="voc-photo-author">instagram @joja</span> </p> </div> </article> </div>  <div class="voc-detail" data-voc-share-selection>  <div class="voc-author-timesocial ">  <div class="voc-author-timesocial__signature "> <div class="voc-author-timesocial__img-c">  <picture class="voc-image-signature"> <img class="voc-image-signature__img" src="https://www.mujerhoy.com/comun/img/2015/autor/autor-4527-foto-2.jpeg" alt="Tamara Vila"/> </picture> </div>  <div class="voc-author-timesocial__info" data-mrf-recirculation="Autor"> <div class="voc-author-info"> <author> <a class="voc-author" href="/autor/tamara-vila-4527.html" data-mrf-link="https://www.mujerhoy.com/autor/tamara-vila-4527.html">Tamara Vila</a> </author> <time datetime="2024-11-20T06:56:05Z" data-timestamp="">Publicado 路 <span data-voc-date-modified-short>20 de noviembre de 2024, 07:56 h</span></time> </div> </div> </div> <div class="voc-author-timesocial__social"> <span class="voc-comments"> <a href="#comments" data-voc-vtm-id="btncomentar" data-voc-vtm-info="fixed" data-voc-anchor-displacement><i class="voc-icons comment"></i></a> <span class="voc-number" data-voc-comments-count="" data-voc-comments-count-zero-text=""></span> </span> <a title="facebook" data-voc-vtm-id="compartirrrss" data-voc-vtm-info="fixed-facebook" class="voc-social-btn voc-facebook-share" data-voc-social-sharer="facebook" data-voc-type-button="fixed-btn" > <span class="icon icon--facebook-cb3 voc-icons facebook"></span> </a> <a title="x" data-voc-vtm-id="compartirrrss" data-voc-vtm-info="fixed-twitter" class="voc-social-btn voc-twitter-share" data-voc-social-sharer="twitter" data-voc-type-button="fixed-btn"> <span class="icon icon--twitter-cb3 voc-icons twitter"></span> </a> <a title="whatsapp" data-voc-vtm-id="compartirrrss" data-voc-vtm-info="fixed-whatsapp" class="voc-social-btn voc-whatsapp-share" data-voc-social-sharer="whatsapp" data-voc-type-button="fixed-btn"> <span class="icon icon--whatsapp-cb3 voc-icons whatsapp"></span> </a> <a title="telegram" data-voc-vtm-id="compartirrrss" data-voc-vtm-info="fixed-telegram" class="voc-social-btn voc-telegram-share" data-voc-social-sharer="telegram"> <span class="icon icon--telegram-cb3 voc-icon-telegram"></span> </a> <a data-voc-vtm-id="compartirrrss" data-voc-vtm-info="fixed-linkedin" class="voc-social-btn voc-linkedin-share" data-voc-social-sharer="linkedin" data-voc-type-button="fixed-btn"> <span class="icon icon--linkedin-cb3 voc-icons linkedin"></span> </a> <a class="voc-social-btn voc-more-share" data-voc-seahorse="barraAutor"> <span class="icon icon--more-cb3 voc-icons dots"></span> </a> <a title="Favorito" data-voc-vtm-id="btnleerdespues" data-voc-vtm-info="fixed" class="voc-social-btn voc-bookmarks" data-voc-starred> <span class="icon icon--bookmarks-cb3 voc-icons bookmark"></span> </a> </div> </div>  <p class="voc-paragraph" data-mrf-recirculation="Link art铆culo">La sentadilla de pistola, tambi茅n conocida como <a data-voc-vtm-id="in-text-traffic" href="https://www.mujerhoy.com/vivir/fitness/sentadillas-con-una-sola-pierna-variacion-trabajas-equilibrio-fortaleces-core-20230131120822-nt.html" data-mrf-link="https://www.mujerhoy.com/vivir/fitness/sentadillas-con-una-sola-pierna-variacion-trabajas-equilibrio-fortaleces-core-20230131120822-nt.html">sentadilla con una pierna</a> , es el desaf铆o m谩ximo de estabilidad unilateral y fuerza de la parte inferior del cuerpo. Su nombre describe elocuentemente la forma de pistola que formas al descender en el <strong>movimiento con los brazos estirados</strong> hacia adelante y una pierna extendida hacia adelante. </p> <p class="voc-paragraph" data-mrf-recirculation="Link art铆culo">Se trata de un ejercicio complejo que se define por su capacidad para desafiar la fuerza, la movilidad y la estabilidad de una pierna. Realizar una sentadilla de pistola correctamente no es tarea f谩cil. Si te cuesta al principio, tampoco te preocupes. Es un ejercicio que con un poco de pr谩ctica llegar谩s a dominar y se convertir谩 en tu favorito si lo que quieres es un reto que adem谩s <a data-voc-vtm-id="in-text-traffic" href="https://www.mujerhoy.com/vivir/fitness/hiit-piernas-gluteos-tonificar-parte-baja-cuerpo-20230410112732-nt.html" data-mrf-link="https://www.mujerhoy.com/vivir/fitness/hiit-piernas-gluteos-tonificar-parte-baja-cuerpo-20230410112732-nt.html">tonifique piernas y gl煤teos</a> como nunca antes. Solo aseg煤rate de tener la movilidad necesaria de tobillo, cadera y rodilla para realizar el movimiento. </p> <div class="voc-advertising voc-advertising--c "> <div id="layer_inpage" class="voc-advertising__item"> <div data-voc-vam data-voc-vam-position="layer_inpage" data-voc-vam-outofpage="false" > </div> </div> </div> <div class="voc-detail__cmp"> <div class="voc-grouper-related__wrapper"> <section class="voc-grouper-related voc-detail-section voc-detail-section--bdr-bottom"> <h4 class="voc-grouper-related-title voc-title-section voc-title-section--underline"> TE RECOMENDAMOS </h4> <div class="voc-grouper-related__grid voc-grid voc-grid--2-cols"> <div class="voc-article-container"> <article class="voc-article voc-article--cmp-related voc-article--cmp-related--2-cols voc-article--photo-left voc-home-tit-st "> <div class="voc-img-container "> <picture> <a href="/vivir/fitness/como-trabajar-musculo-a-los-60-anos-mejores-ejercicios-consejos-trucos-tonificar-20241110200202-nt.html#vca=modulos&vso=mujerhoy&vmc=noticias-rel-cmp&vli=fitness" class="voc-horizontal voc-img-icon-link"> <img alt="C贸mo ganar m煤sculo a los 60 a帽os: los mejores ejercicios, consejos y trucos" loading="lazy" src=" //static1.mujerhoy.com/www/multimedia/202411/06/media/cortadas/trabajar-musculo-60-kZCG-U2201745775085hKH-952x1360@MujerHoy.jpg "> </a> </picture> </div> <div class="voc-info-container"> <h3 class="voc-title"> <a href="/vivir/fitness/como-trabajar-musculo-a-los-60-anos-mejores-ejercicios-consejos-trucos-tonificar-20241110200202-nt.html#vca=modulos&vso=mujerhoy&vmc=noticias-rel-cmp&vli=fitness" title="C贸mo ganar m煤sculo a los 60 a帽os: los mejores ejercicios, consejos y trucos"> C贸mo ganar m煤sculo a los 60 a帽os: los mejores ejercicios, consejos y trucos </a> </h3> <div class="voc-author-onplus-container"> <span class="voc-article-author"> <author> <a href="/autor/tamara-vila-4527.html" title="Tamara Vila" class="voc-author"><span> Tamara Vila </span></a> </author> </span> </div> </div> </article> </div> <div class="voc-article-container"> <article class="voc-article voc-article--cmp-related voc-article--cmp-related--2-cols voc-article--photo-left voc-home-tit-st "> <div class="voc-img-container "> <picture> <a href="/vivir/fitness/ejercicio-perfecto-tonificar-cuerpo-15-minutos-barra-20241109083120-nt.html#vca=modulos&vso=mujerhoy&vmc=noticias-rel-cmp&vli=fitness" class="voc-horizontal voc-img-icon-link"> <img alt="Este es el ejercicio perfecto para tonificar todo tu cuerpo en 15 minutos y solo necesitas una barra para hacerlo" loading="lazy" src=" //static.mujerhoy.com/www/multimedia/202411/06/media/cortadas/ejercicio-tonificar-cuerpo-k6J-U2201745039403aAD-624x624@MujerHoy.jpg "> </a> </picture> </div> <div class="voc-info-container"> <h3 class="voc-title"> <a href="/vivir/fitness/ejercicio-perfecto-tonificar-cuerpo-15-minutos-barra-20241109083120-nt.html#vca=modulos&vso=mujerhoy&vmc=noticias-rel-cmp&vli=fitness" title="Este es el ejercicio perfecto para tonificar todo tu cuerpo en 15 minutos y solo necesitas una barra para hacerlo"> Este es el ejercicio perfecto para tonificar todo tu cuerpo en 15 minutos y solo necesitas una barra para hacerlo </a> </h3> <div class="voc-author-onplus-container"> <span class="voc-article-author"> <author> <a href="/autor/tamara-vila-4527.html" title="Tamara Vila" class="voc-author"><span> Tamara Vila </span></a> </author> </span> </div> </div> </article> </div> </div> </section> </div> </div> <div class="voc-detail__cmp voc-detail__cmp--title voc-detail__cmp--no-margin"> <h3 class="voc-detail__title" > C贸mo hacer bien las sentadillas de pistola </h3> </div> <p class="voc-paragraph" data-mrf-recirculation="Link art铆culo">Para hacer bien las sentadillas de pistola debes tener muy en cuenta una cosa: ejecutar el <strong>movimiento lenta y controladamente</strong>. Lo primero es ponerte erguida con ambos brazos extendidos al frente. Desplaza lentamente el peso hacia una pierna y extiende la otra pierna frente a ti. Ahora desciende hasta la posici贸n de sentadilla presionando simult谩neamente el pie contra el piso y doblando la cadera y la rodilla. </p> <p class="voc-paragraph" data-mrf-recirculation="Link art铆culo">Al descender hasta la posici贸n de sentadilla, mant茅n el centro del cuerpo firme y la mirada enfocada directamente frente a ti para <a data-voc-vtm-id="in-text-traffic" href="https://www.mujerhoy.com/vivir/fitness/como-entrenar-equilibrio-casa-50-anos-mejores-ejercicios-consejos-20240918073826-nt.html" data-mrf-link="https://www.mujerhoy.com/vivir/fitness/como-entrenar-equilibrio-casa-50-anos-mejores-ejercicios-consejos-20240918073826-nt.html">mantener el equilibrio</a> . Cuando llegues al final de la sentadilla, presiona con fuerza el pie contra el piso y extiende las caderas y la rodilla simult谩neamente para terminar de completar el ejercicio. </p> <p class="voc-paragraph" data-mrf-recirculation="Link art铆culo">Un consejo adicional: antes de empezar con una sentadilla de pistola completa, practica con una silla. Esto limitar谩 el <strong> rango de movimiento a aproximadamente 90 grados</strong> y te ayudar谩 a desarrollar fuerza hasta que puedas realizar el ejercicio con un rango de movimiento completo sin necesidad de poner una silla detr谩s de ti. </p> <div class="voc-detail__cmp voc-detail__cmp--title voc-detail__cmp--no-margin"> <h3 class="voc-detail__title" > Precauciones que debes tomar con la sentadilla de pistola </h3> </div> <p class="voc-paragraph" data-mrf-recirculation="Link art铆culo">Si bien la sentadilla de pistola es un ejercicio excelente, hay algunas precauciones que se deben tomar al practicar esta <strong>variante del ejercicio tradicional</strong>. Para empezar, si tienes alguna lesi贸n en la parte inferior del cuerpo (especialmente en la cadera, la rodilla, el tobillo o la espalda), es mejor evitar este ejercicio hasta que no sufras dolor. </p> <p class="voc-paragraph" data-mrf-recirculation="Link art铆culo">Al realizar la sentadilla de pistola por primera vez, es importante completar el movimiento lentamente, ya que el riesgo de lesi贸n es mucho menor que si lo haces de forma r谩pida y explosiva. Mant茅n siempre los m煤sculos centrales contra铆dos para <a data-voc-vtm-id="in-text-traffic" href="https://www.mujerhoy.com/vivir/fitness/cinco-ejercicios-recomendados-expertos-fortalecer-espalda-evitar-dolores-molestos-20230504113329-nt.html" data-mrf-link="https://www.mujerhoy.com/vivir/fitness/cinco-ejercicios-recomendados-expertos-fortalecer-espalda-evitar-dolores-molestos-20230504113329-nt.html">proteger la columna y reducir el riesgo de dolor lumbar</a> . Tambi茅n es importante tener la movilidad adecuada en cada una de las principales articulaciones implicadas (tobillo, cadera, rodilla) para mantener la posici贸n adecuada en cada fase del ejercicio. </p> <div class="voc-detail__cmp"> <div class="voc-article-container"> <article class="voc-article voc-article--cmp-photo-text"> <div class="voc-img-container"> <picture> <div class="voc-horizontal voc-img-icon-link"> <img loading="lazy" src="//static.mujerhoy.com/www/multimedia/202411/13/media/cortadas/sentadillas-pistola-k6fB-U2201818730771QZF-624x624@MujerHoy.jpg" alt="Mujeres con ropa deportiva. " width="624" height="624"> </div> </picture> <p class="figure-caption "> Mujeres con ropa deportiva. / <span class="voc-photo-author"> instagram @joja </span> </p> </div> </article> </div> </div> <p class="voc-paragraph" data-mrf-recirculation="Link art铆culo">Hay tres errores principales que se deben evitar al hacer una sentadilla con pistola. En primer lugar, evita poner demasiado peso en la parte delantera de los dedos de los pies. De lo contrario, el tal贸n se levantar谩 y te caer谩s al descender para hacer la sentadilla. En segundo lugar, <strong>aseg煤rate de no sentarte demasiado atr谩s</strong>. De lo contrario, ser谩 f谩cil caerse durante la sentadilla con una pierna. Y finalmente, intenta no encorvar la espalda porque eso podr铆a hacer que desactives el core y pierdas el equilibrio. </p> <div class="voc-detail__cmp voc-detail__cmp--title voc-detail__cmp--no-margin"> <h3 class="voc-detail__title" > Los beneficios de hacer sentadillas de pistola </h3> </div> <p class="voc-paragraph" data-mrf-recirculation="Link art铆culo">Las sentadillas de pistola son excelentes para incluirlas en cualquier programa de ejercicios porque desaf铆an a varios grupos musculares y a la capacidad de mantener la estabilidad multiarticular durante todo el movimiento. El ejercicio es imposible de completar sin el control adecuado. 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Adem谩s, la sentadilla con pistola es particularmente buena para <a data-voc-vtm-id="in-text-traffic" href="https://www.mujerhoy.com/vivir/fitness/estocadas-puente-mejores-ejercicios-levantar-endurecer-gluteos-20240127134551-nt.html" data-mrf-link="https://www.mujerhoy.com/vivir/fitness/estocadas-puente-mejores-ejercicios-levantar-endurecer-gluteos-20240127134551-nt.html">fortalecer los gl煤teos</a> y puede proteger la columna lumbar contra futuras lesiones. </p> <p class="voc-paragraph" data-mrf-recirculation="Link art铆culo">La sentadilla de pistola es un movimiento desafiante que requiere un alto grado de fuerza, estabilidad y t茅cnica. 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