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Home Mujer y bienestar Actividad física Las claves de la gimnasia hipopresiva

Las claves de la gimnasia hipopresiva

Actividad física


Hipopresivos
196 44014

Seguro que has oído hablar de los abdominales hipopresivos, una técnica altamente efectiva que, además de ayudarte a marcar tus músculos, reforzará tu suelo pélvico. ¿Te animas a practicar?


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¿En qué consiste la gimnasia abdominal hipopresiva? Te advertimos que la explicación no va a gustarte… pero sus resultados te encantarán. Estas técnicas permiten, mediante diferentes posturas y movimientos, provocar un efecto de “succión” en nuestras vísceras. Lo sabemos, no suena muy bien. Pero sigue leyendo y te convencerás de sus bondades.

Lograrás una presión negativa en la cavidad abdominal y pélvica, ocasionando la contracción automática de la musculatura de la zona. Exacto: si quieres mejorar la incontinencia y reforzar el suelo pélvico (además de muchos otros beneficios) estás ante los ejercicios indicados.

Cómo hacer abdominales hipopresivos

Dominar este tipo de gimnasia requiere su tiempo, ya que para hacer abdominales hipopresivos de forma correcta, debemos aprender a controlar nuestro diafragma.

No se trata sólo de “meter tripa”, como puede parecer a primera vista: la técnica es mucho más compleja. Tendrás que contraer el diafragma, expulsando todo el aire de tus pulmones y, después, hacer el gesto de la inspiración, pero sin dejar que entre el oxígeno. Siguiendo las pautas de un fisioterapeuta, pronto los realizarás de forma adecuada: notarás que todo tu interior se contrae desde abajo, desde el mismo suelo pélvico. De ahí que estos ejercicios sean tan efectivos.

Los beneficios de la gimnasia hipopresiva

Incontinencia, dolor en las relaciones sexuales, prolapso… todas conocemos los efectos negativos de un suelo pélvico cuya musculatura está debilitada. Pero la gimnasia hipopresiva te ayudará a mejorar estos apartados… y muchos más:

  • Abdomen plano: al ejercitar especialmente los músculos del abdomen oblicuos y transversos, no sólo los delanteros, lograrás un vientre plano en mucho menos tiempo. Además, tonificarás toda la zona sin dañar la columna lumbar.
  • Mejora de la incontinencia: un mayor tono muscular trae consigo un control más rápido y efectivo de este problema. Asimismo, disminuye la posibilidad de pérdidas de orina.
  • Mejora potencial de tu vida sexual: la musculatura del suelo pélvico está relacionada con la sexualidad, por lo que los beneficios en esta zona pueden llegar a notarse en tus relaciones.
  • Tu espalda, a punto: el efecto de “succión” del que hablábamos antes provoca una tracción sobre los discos intervertebrales, como si “tirásemos” de ellos, lo que puede tener efectos terapéuticos muy potentes en nuestra espalda. Si combinamos los abdominales hipopresivos con otros ejercicios complementarios, podremos mejorar múltiples problemas lumbares.
  • Rendimiento deportivo: si practicas una especialidad con un componente aeróbico alto, como la natación o el atletismo, notarás una mejora en el rendimiento. Ten en cuenta que el diafragma es protagonista en la gimnasia hipopresiva, de ahí que obtengamos mayor capacidad diafragmática, pulmonar y torácica.
  • Recuperación post-parto: si después del embarazo has notado una pérdida de tono de la musculatura vaginal o problemas de incontinencia, estos ejercicios no sólo te ayudarán a recuperar un vientre plano, sino que tonificarán tu suelo pélvico.
  • Además, regulará tus parámetros respiratorios y te ayudará a prevenir hernias (inguinales, vaginales o abdominales), lesiones articulares o musculares y edemas y pesadez en las piernas.

No hagas gimnasia hipopresiva si…

… estás embarazada

Este tipo de abdominales está completamente contraindicado si estás embarazada. Sin embargo, si planeas ser mamá en un plazo corto de tiempo, estos ejercicios prepararán tu cuerpo para afrontar la gestación y el parto.

… eres hipertensa

La apneas respiratorias pueden ser contraproducentes si tienes la tensión alta: consulta con un especialista antes de realizar estos ejercicios.

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