{"id":7396,"date":"2022-04-08T15:36:42","date_gmt":"2022-04-08T15:36:42","guid":{"rendered":"https:\/\/aictive.co\/?p=7396"},"modified":"2022-04-08T15:39:47","modified_gmt":"2022-04-08T15:39:47","slug":"cual-es-la-tecnica-correcta-de-braceo-para-el-running","status":"publish","type":"post","link":"https:\/\/blog.aictive.co\/en\/blog\/cual-es-la-tecnica-correcta-de-braceo-para-el-running\/","title":{"rendered":"\u00bfCu\u00e1l es la t\u00e9cnica correcta de braceo para el running?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u00bfEl braceo nos hace correr m\u00e1s r\u00e1pido? \u00bfEl movimiento de los brazos disminuye el gasto energ\u00e9tico al correr?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mientras corremos, idealmente, deber\u00edamos tener nuestros hombros bajos y sin tensi\u00f3n, las manos relajadas, sin pu\u00f1o y los codos en flexi\u00f3n. Los brazos deben balancearse cercano al cuerpo y al coraz\u00f3n. Mientras corremos las manos no deber\u00edan cruzar la l\u00ednea media, de lo contrario estar\u00edamos realizando una excesiva rotaci\u00f3n del torso, por otro lado la distancia total del braceo depende de la velocidad de la carrera.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Si observamos a diferentes corredores de \u00e9lite, probablemente nos encontraremos con distintas t\u00e9cnicas de braceo . Por otra parte dependiendo si observamos carreras de media distancia, velocistas o fondo, notaremos que el braceo se modifica dependiendo de cada prueba.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"size-full wp-image-7398 alignleft\" src=\"https:\/\/aictive.co\/wp-content\/uploads\/2022\/04\/couple-jogging-and-running-outdoors-in-park-near-the-water-young-bearded-man-and-woman-exercising-together-in-morning-3-scaled-e1649430973242.jpg\" alt=\"\" width=\"300\" height=\"299\" srcset=\"https:\/\/blog.aictive.co\/wp-content\/uploads\/2022\/04\/couple-jogging-and-running-outdoors-in-park-near-the-water-young-bearded-man-and-woman-exercising-together-in-morning-3-scaled-e1649430973242.jpg 300w, https:\/\/blog.aictive.co\/wp-content\/uploads\/2022\/04\/couple-jogging-and-running-outdoors-in-park-near-the-water-young-bearded-man-and-woman-exercising-together-in-morning-3-scaled-e1649430973242-150x150.jpg 150w, https:\/\/blog.aictive.co\/wp-content\/uploads\/2022\/04\/couple-jogging-and-running-outdoors-in-park-near-the-water-young-bearded-man-and-woman-exercising-together-in-morning-3-scaled-e1649430973242-100x100.jpg 100w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">A pesar de que \u00faltimamente los brazos han adquirido m\u00e1s atenci\u00f3n en el mundo cient\u00edfico, por muchos a\u00f1os el enfoque ha sido en las extremidades inferiores; estudiando la pisada, la postura del cuerpo y su relaci\u00f3n con las lesiones.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lo cierto, es que el braceo tiene un papel muy importante durante la carrera. Nos ayuda al impulso vertical, contrarresta el movimiento de rotaci\u00f3n del tronco y las piernas, disminuye la rotaci\u00f3n de cuello y los hombros.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Algunos estudios sugieren que estas contribuciones ayudar\u00edan a mejorar la econom\u00eda de carrera esto se traduce en gastar menos energ\u00eda corriendo, otros estudios dicen que a\u00fan no hay un consenso, por ende, sugieren que los atletas deben correr con un braceo lo m\u00e1s c\u00f3modo y natural posible.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pero \u00bfQu\u00e9 pasar\u00eda si no us\u00e1ramos nuestros brazos al correr? Esto s\u00ed se ha estudiado, algunas investigaciones evaluaron la t\u00e9cnica de carrera de atletas con los brazos atados a la espalda, otros en el pecho, otros atr\u00e1s de la cabeza y uno muy reciente suprimi\u00f3 solamente un brazo, simulando deportes de campo.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Uno de estos estudios de Ross H. Miller dice que suprimir el braceo al correr disminuye el impulso vertical del cuerpo,lo que exigir\u00eda a las piernas trabajar m\u00e1s y que aumenta el impulso del cuerpo hacia los lados, perdiendo el equilibrio durante la carrera. Por otro lado, las conclusiones del estudio realizado por Christopher J Arellano, indicaron que los atletas que corren sin braceo aumentan su costo metab\u00f3lico basal hasta un 13% \u00a1gastan m\u00e1s energ\u00eda al correr! y aumentan la rotaci\u00f3n de hombros y caderas sobre el eje vertical, es decir, se pierde la postura al correr. Finalmente el estudio dirigido por Christine Agresta, en el que suprimieron solo un brazo del corredor, observaron cambios en el patr\u00f3n de carrera asociado a lesiones de rodilla.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">En conclusi\u00f3n, no existe una t\u00e9cnica buena o mala de braceo, pero s\u00ed se ha estudiado lo importante y beneficioso que es para correr de manera eficiente y evitar lesiones. Existen muchas recomendaciones; como relajar los hombros y las manos, sin embargo, los expertos dicen que corras con un braceo lo m\u00e1s natural posible.\u00bfY t\u00fa, c\u00f3mo balanceas tus brazos al correr?<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>\u00bfEl braceo nos hace correr m\u00e1s r\u00e1pido? \u00bfEl movimiento de los brazos disminuye el gasto energ\u00e9tico al correr?\u00a0 Mientras corremos, [&hellip;]<\/p>","protected":false},"author":6,"featured_media":7397,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[1,30],"tags":[39,130,131,61,32,66,104,41],"class_list":["post-7396","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-es","tag-atletismo","tag-braceo","tag-carrera","tag-corredores","tag-maraton","tag-move-check-running","tag-runners","tag-running"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u00bfCu\u00e1l es la t\u00e9cnica correcta de braceo para el running? 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