{"id":6006,"date":"2024-06-17T11:00:02","date_gmt":"2024-06-17T11:00:02","guid":{"rendered":"\/es-es\/blogs\/fitness\/?p=6006"},"modified":"2024-06-17T11:01:15","modified_gmt":"2024-06-17T11:01:15","slug":"10-ejercicios-para-fortalecer-rodillas","status":"publish","type":"post","link":"\/es-es\/blogs\/fitness\/10-ejercicios-para-fortalecer-rodillas\/","title":{"rendered":"10 ejercicios para fortalecer rodillas"},"content":{"rendered":"<div class=\"flex flex-grow flex-col max-w-full\">\n<div class=\"min-h-[20px] text-message flex flex-col items-start whitespace-pre-wrap break-words [.text-message+&amp;]:mt-5 juice:w-full juice:items-end overflow-x-auto gap-2\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"203bf508-107b-49f7-99ac-ddf090d745d4\">\n<div class=\"flex w-full flex-col gap-1 juice:empty:hidden juice:first:pt-[3px]\">\n<div class=\"markdown prose w-full break-words dark:prose-invert light\">\n<p>Si bien solemos priorizar el entrenamiento muscular, no podemos olvidar que el verdadero beneficio se centra en mejorar la funcionalidad de las articulaciones. Por eso te dejamos estos 10 ejercicios para fortalecer rodillas.<\/p>\n<p>Todos somos conscientes de que es muy importante cuidar la mec\u00e1nica de la rodilla para prevenir posibles problemas y mantener una salud de 10.<\/p>\n<\/div>\n<h2><span class=\"tagify__tag-text\" contenteditable=\"true\"><strong>Ejercicios para fortalecer rodillas<\/strong><\/span><\/h2>\n<\/div>\n<\/div>\n<\/div>\n<h2>&nbsp;<\/h2>\n<h3><strong>EJERCICIOS DE ESTABILIDAD<\/strong><\/h3>\n<p>Estos <span class=\"tagify__tag-text\" contenteditable=\"true\">ejercicios para fortalecer rodillas<\/span> encajan muy bien<strong>&nbsp;al inicio de la sesi\u00f3n<\/strong>&nbsp;para conseguir una adecuada&nbsp;<strong>activaci\u00f3n de todo el miembro inferior,<\/strong>&nbsp;desde los m\u00fasculos del pie hasta los estabilizadores de cadera.<\/p>\n<p>El objetivo es&nbsp;<strong>utilizar apoyos unipodales<\/strong>&nbsp;y aplicar&nbsp;<strong>cargas bajas a moderadas<\/strong>&nbsp;para provocar variaciones del centro de masas.<\/p>\n<ul>\n<li>Realiza un <strong>squat unipodal, de forma lenta y controlada<\/strong>. Puedes realizarlo en autocarga o bien con una carga adicional pero ligera-moderada.&nbsp;<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"6025\" data-permalink=\"\/es-es\/blogs\/fitness\/10-ejercicios-para-fortalecer-rodillas\/squatunipodal\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/squatunipodal.jpg\" data-orig-size=\"800,600\" 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=\"squatunipodal\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/squatunipodal-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/squatunipodal.jpg\" class=\"alignnone size-full wp-image-6025\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/squatunipodal.jpg\" alt=\"squatunipodal\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/squatunipodal.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/squatunipodal-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/squatunipodal-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>El siguiente paso es&nbsp;<strong>variar el centro de masas <\/strong>y aqu\u00ed una <u>kettlebell<\/u>&nbsp;nos servir\u00e1 de ayuda para generar una<strong>&nbsp;inercia controlada<\/strong>.&nbsp;<strong>Balancea lateral,<\/strong>&nbsp;a un lado e incluso puedes realizar c\u00edrculos alrededor del cuerpo.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"6026\" data-permalink=\"\/es-es\/blogs\/fitness\/10-ejercicios-para-fortalecer-rodillas\/variarcentromasas\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/variarcentromasas.jpg\" data-orig-size=\"800,600\" 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=\"variarcentromasas\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/variarcentromasas-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/variarcentromasas.jpg\" class=\"alignnone size-full wp-image-6026\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/variarcentromasas.jpg\" alt=\"variarcentromasas\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/variarcentromasas.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/variarcentromasas-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/variarcentromasas-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Si quieres un <strong>est\u00edmulo diferente y verdaderamente retador<\/strong>&nbsp;prueba a estar en&nbsp;<strong>apoyo monopodal,&nbsp;<\/strong>pero con los&nbsp;<strong>ojos cerrados.<\/strong>&nbsp;Comienza directamente sobre la superficie del suelo y si deseas un poco m\u00e1s de inestabilidad, realiza un apoyo sobre una colchoneta.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"6027\" data-permalink=\"\/es-es\/blogs\/fitness\/10-ejercicios-para-fortalecer-rodillas\/monopodal\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/monopodal.jpg\" data-orig-size=\"800,600\" 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=\"monopodal\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/monopodal-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/monopodal.jpg\" class=\"alignnone size-full wp-image-6027\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/monopodal.jpg\" alt=\"monopodal\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/monopodal.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/monopodal-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/monopodal-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Finalmente incluye un <strong>salto extendiendo cadera, rodilla y tobillo y al recepcionar mant\u00e9n el equilibrio<\/strong>.Con los brazos libres ser\u00e1 m\u00e1s sencillo para una mejor estabilidad, pero si deseas aumentar la exigencia, coloca tus brazos sobre la cadera. As\u00ed la responsabilidad estar\u00e1 sobre los estabilizadores de la pierna.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"6028\" data-permalink=\"\/es-es\/blogs\/fitness\/10-ejercicios-para-fortalecer-rodillas\/saltoextendiendo\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/saltoextendiendo.jpg\" data-orig-size=\"800,600\" 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=\"saltoextendiendo\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/saltoextendiendo-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/saltoextendiendo.jpg\" class=\"alignnone size-full wp-image-6028\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/saltoextendiendo.jpg\" alt=\"saltoextendiendo\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/saltoextendiendo.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/saltoextendiendo-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/saltoextendiendo-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Var\u00eda tambi\u00e9n el plano de movimiento incluyendo alg\u00fan <strong>desplazamiento lateral<\/strong>, sobre todo si realizas deportes con cambios de ritmo.Una zancada lateral con control en la frenada aportar\u00e1 un est\u00edmulo diferente y tambi\u00e9n aportar\u00e1 movilidad en cadera y participaci\u00f3n del gl\u00fateo medio.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"6029\" data-permalink=\"\/es-es\/blogs\/fitness\/10-ejercicios-para-fortalecer-rodillas\/desplazlateral\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/desplazlateral.jpg\" data-orig-size=\"800,600\" 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=\"desplazlateral\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/desplazlateral-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/desplazlateral.jpg\" class=\"alignnone size-full wp-image-6029\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/desplazlateral.jpg\" alt=\"desplazlateral\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/desplazlateral.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/desplazlateral-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/desplazlateral-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>FUERZA CON MEJORA FUNCIONAL<\/strong><\/h2>\n<p>&nbsp;<\/p>\n<p>Es muy interesante que selecciones<strong> ejercicios para fortalecer rodillas <\/strong>donde se contemple alg\u00fan recurso que consiga un est\u00edmulo motrizmente exigente en el <strong>control de la estabilidad<\/strong>, evitando ejercicios excesivamente anal\u00edticos y que se alejan de la acci\u00f3n natural.&nbsp;<\/p>\n<p><strong>Si eres corredor<\/strong>, pr\u00e1cticas alguna especialidad deportiva <strong>o deseas reforzar a los ligamentos, \u00e9stos son tus ejercicios.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Este <strong>squat sobre plano inclinado<\/strong>&nbsp;incide sobre el ligamento cruzado anterior mejorando su&nbsp;<strong>resistencia<\/strong>.Realiza la flexi\u00f3n de forma muy lenta manteniendo un instante la posici\u00f3n final de flexi\u00f3n para dar protagonismo a la tensi\u00f3n mec\u00e1nica.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"6030\" data-permalink=\"\/es-es\/blogs\/fitness\/10-ejercicios-para-fortalecer-rodillas\/squatsobreplano\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/squatsobreplano.jpg\" data-orig-size=\"800,600\" 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=\"squatsobreplano\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/squatsobreplano-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/squatsobreplano.jpg\" class=\"alignnone size-full wp-image-6030\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/squatsobreplano.jpg\" alt=\"squatsobreplano\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/squatsobreplano.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/squatsobreplano-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/squatsobreplano-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Si deseas aplicar&nbsp;<strong>mayor intensidad<\/strong>, no es necesario realizarlo con sobrecarga, simplemente <strong>intenta realizarlo a un solo apoyo<\/strong>.Conseguir\u00e1s&nbsp;<strong>mayor participaci\u00f3n de los estabilizadores<\/strong>&nbsp;como el gl\u00fateo medio.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"6031\" data-permalink=\"\/es-es\/blogs\/fitness\/10-ejercicios-para-fortalecer-rodillas\/unsoloapoyo\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/unsoloapoyo.jpg\" data-orig-size=\"800,600\" 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=\"unsoloapoyo\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/unsoloapoyo-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/unsoloapoyo.jpg\" class=\"alignnone size-full wp-image-6031\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/unsoloapoyo.jpg\" alt=\"unsoloapoyo\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/unsoloapoyo.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/unsoloapoyo-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/unsoloapoyo-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Un cl\u00e1sico es la&nbsp;<a href=\"https:\/\/www.sportlife.es\/entrenar\/fitness\/como-hacer-sentadilla-bulgara_233107_102.html\" target=\"_blank\" rel=\"noopener\"><strong>sentadilla b\u00falgara&nbsp;<\/strong><\/a>que, adem\u00e1s de fuerza, consigue un <strong>estiramiento de los flexores de cadera. <\/strong>La referencia es que la rodilla se acerque todo lo posible a la superficie del suelo.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"6032\" data-permalink=\"\/es-es\/blogs\/fitness\/10-ejercicios-para-fortalecer-rodillas\/sentadillabulgara\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/sentadillabulgara.jpg\" data-orig-size=\"800,600\" 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=\"sentadillabulgara\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/sentadillabulgara-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/sentadillabulgara.jpg\" class=\"alignnone size-full wp-image-6032\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/sentadillabulgara.jpg\" alt=\"sentadillabulgara\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/sentadillabulgara.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/sentadillabulgara-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/sentadillabulgara-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>No olvides&nbsp;<strong>reforzar a los isquiosurales<\/strong>. Prueba este&nbsp;<strong>curl femoral con el <a href=\"https:\/\/www.forumsport.com\/es-es\/fitness\/material-musculacion-y-tonificacion\/pesas-balones-medicinales-y-accesorios\/balon-medicinal-40603-c\" target=\"_blank\" rel=\"noopener\">fitness ball<\/a>, <\/strong>manteniendo un instante la posici\u00f3n final y descendiendo de forma muy lenta y controlada.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"6033\" data-permalink=\"\/es-es\/blogs\/fitness\/10-ejercicios-para-fortalecer-rodillas\/curlfemoral\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/curlfemoral.jpg\" data-orig-size=\"800,600\" 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=\"curlfemoral\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/curlfemoral-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/curlfemoral.jpg\" class=\"alignnone size-full wp-image-6033\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/curlfemoral.jpg\" alt=\"curlfemoral\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/curlfemoral.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/curlfemoral-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/curlfemoral-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<ul>\n<li>Y el ejercicio estrella es este&nbsp;<strong>squat unipodal a tocar el step.&nbsp;<\/strong>\n<ul>\n<li>Comienza con una altura m\u00e1s elevada para ir descendiendo la referencia y obligarte en cada repetici\u00f3n a utilizar el rango adecuado de movimiento.<\/li>\n<li>Finaliza elevando la rodilla y manteniendo un instante esta posici\u00f3n final.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Un verdadero reto sin necesidad de carga adicional.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"6034\" data-permalink=\"\/es-es\/blogs\/fitness\/10-ejercicios-para-fortalecer-rodillas\/squatunipodalstep\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/squatunipodalstep.jpg\" data-orig-size=\"800,600\" 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=\"squatunipodalstep\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/squatunipodalstep-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/squatunipodalstep.jpg\" class=\"alignnone size-full wp-image-6034\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/squatunipodalstep.jpg\" alt=\"squatunipodalstep\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/squatunipodalstep.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/squatunipodalstep-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/squatunipodalstep-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong><em>ATENCI\u00d3N: Es muy importante que la rodilla no caiga hacia el interior (valgo de rodilla). La referencia es que se encuentre alineada con el tobillo, la cadera y el hombro.&nbsp;<\/em><\/strong><\/li>\n<\/ul>\n<h4>&nbsp;<\/h4>\n<h4><strong>Consejo experto:<\/strong><\/h4>\n<p><em>Para conseguir todos los beneficios posibles, es muy recomendable estar totalmente descalzo o utilizar un calzado minimalista. <\/em><\/p>\n<p><em>Debemos tener presente que a trav\u00e9s de los receptores del pie se env\u00eda informaci\u00f3n al sistema nervioso que devuelve la respuesta a los m\u00fasculos. <\/em><\/p>\n<p><em>Mientras mayor libertad y contacto directo con la superficie, mucho mejor.<\/em><\/p>\n<p>Y ahora que ya controlas los ejercicios para fortalecer rodillas, te recomendamos que eches un vistazo a estos otros post:<\/p>\n<ul>\n<li><a href=\"https:\/\/www.forumsport.com\/es-es\/blogs\/fitness\/3-nuevos-ejercicios-antibarriga-perfectos-verano\/\" target=\"_blank\" rel=\"noopener\"><strong>3 nuevos ejercicios antibarriga perfectos para este verano<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/www.forumsport.com\/es-es\/blogs\/fitness\/5-ejercicios-para-trabajar-a-la-vez-abdominales-y-gluteos\/\" target=\"_blank\" rel=\"noopener\"><strong>5 ejercicios para trabajar a la vez abdominales y gl\u00fateos<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/www.forumsport.com\/es-es\/blogs\/fitness\/manten-las-piernas-firmes-con-estos-4-ejercicios\/\" target=\"_blank\" rel=\"noopener\"><strong>4 ejercicios para evitar la celulitis y mantener las piernas firmes<\/strong><\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Si bien solemos priorizar el entrenamiento muscular, no podemos olvidar que el verdadero beneficio se centra en mejorar la funcionalidad de las articulaciones. Por eso te dejamos estos 10 ejercicios para fortalecer rodillas. Todos somos conscientes de que es muy importante cuidar la mec\u00e1nica de la rodilla para prevenir posibles problemas y mantener una salud [&#8230;]<\/p>\n<p><a class=\"btn btn-secondary understrap-read-more-link\" href=\"\/es-es\/blogs\/fitness\/10-ejercicios-para-fortalecer-rodillas\/\">Conocer m\u00e1s<\/a><\/p>\n","protected":false},"author":1,"featured_media":6024,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"none","ngg_post_thumbnail":0,"jetpack_post_was_ever_published":false,"_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":""},"categories":[2],"tags":[],"class_list":{"0":"post-6006","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-entrenamiento"},"acf":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/06\/estimularrodilla_portada.jpg","jetpack_shortlink":"https:\/\/wp.me\/pbQrw6-1yS","jetpack-related-posts":[],"_links":{"self":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts\/6006","targetHints":{"allow":["GET"]}}],"collection":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/comments?post=6006"}],"version-history":[{"count":5,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts\/6006\/revisions"}],"predecessor-version":[{"id":6037,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts\/6006\/revisions\/6037"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/media\/6024"}],"wp:attachment":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/media?parent=6006"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/categories?post=6006"},{"taxonomy":"post_tag","embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/tags?post=6006"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}