{"id":20770,"date":"2022-04-11T14:53:50","date_gmt":"2022-04-11T18:53:50","guid":{"rendered":"https:\/\/world.dan.org\/?post_type=dan_alert_diver&#038;p=20770"},"modified":"2023-05-31T16:42:45","modified_gmt":"2023-05-31T20:42:45","slug":"building-better-balance","status":"publish","type":"dan_alert_diver","link":"https:\/\/world.dan.org\/es\/alert-diver\/article\/building-better-balance\/","title":{"rendered":"C\u00f3mo desarrollar un mejor equilibrio"},"content":{"rendered":"<p><strong><span style=\"color: #005274;\" class=\"stk-highlight\">EL BUCEO SE DESARROLLA<\/span><\/strong>\u00a0en un entorno que es din\u00e1mico tanto dentro como fuera del agua. Pueden producirse situaciones dif\u00edciles y cambiantes, incluso al trasladarse a un punto de buceo. Los ejercicios de equilibrio pueden ayudar a mejorar su capacidad para mantener o recuperar la estabilidad en una embarcaci\u00f3n que se balancea. Al utilizar equipo de buceo se modifica la distribuci\u00f3n del peso y el centro de gravedad, por lo que desarrollar un mejor equilibrio es provechoso para tener una preparaci\u00f3n para el buceo con la que se sienta c\u00f3modo y as\u00ed evitar ca\u00eddas.<\/p>\n\n\n\n<p>El Colegio Americano de Medicina del Deporte (American College of Sports Medicine) recomienda realizar ejercicios neuromotores que abarquen el equilibrio (como los de este circuito) dos o tres veces por semana. Incorporar un entrenamiento del equilibrio con actividades de ejercicio puede beneficiar a buzos de todas las edades ya que los ayuda a mejorar el rendimiento y reducir el riesgo de sufrir una ca\u00edda.<\/p>\n\n\n\n<p>La mayor\u00eda de las actividades que lo mantienen en movimiento naturalmente lo ayudan a mantener el equilibrio, pero los ejercicios espec\u00edficos de este circuito pueden mejorar a\u00fan m\u00e1s su estabilidad. Estos ejercicios unilaterales a\u00edslan cada lado de su cuerpo, de modo tal que su lado dominante no pueda compensar ninguna debilidad potencial. Este tipo de programa desarrollar\u00e1 una conciencia corporal y nivelar\u00e1 su fuerza y su amplitud de movimiento en una variedad de planos de movimiento.<\/p>\n\n\n\n<p>Realice todos los ejercicios de un circuito y luego intente avanzar hasta realizar tres circuitos completos. Este es un entrenamiento unilateral, por lo que debe asegurarse de hacer los ejercicios la misma cantidad de veces con cada lado de su cuerpo.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-dan-light-gray-color has-alpha-channel-opacity has-dan-light-gray-background-color has-background is-style-wide\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-single-leg-toe-and-heel-raises\"><strong><span style=\"color: #005274;\" class=\"stk-highlight\">Elevaciones de una sola pierna sobre los dedos y los talones<\/span><\/strong><\/h2>\n\n\n\n<div class=\"wp-block-stackable-columns stk-block-columns stk-block stk-9265ac3\" data-block-id=\"9265ac3\"><div class=\"stk-row stk-inner-blocks stk-block-content stk-content-align stk-9265ac3-column\">\n<div class=\"wp-block-stackable-column stk-block-column stk-column stk-block stk-cb63808\" data-block-id=\"cb63808\"><style>@media screen and (min-width:768px){.stk-cb63808{flex:1 1 66.7% !important}}<\/style><div class=\"stk-column-wrapper stk-block-column__content stk-container stk-cb63808-container stk--no-background stk--no-padding\"><div class=\"stk-block-content stk-inner-blocks\">\n<ul class=\"wp-block-list\">\n<li>P\u00e1rese cerca de una silla estable.<\/li>\n\n\n\n<li>Coloque el peso sobre la pierna derecha.<\/li>\n\n\n\n<li>Levante la pierna izquierda gradualmente hasta que el muslo quede paralelo al suelo. Puede dejar el dedo del pie apenas despegado del piso de ser necesario.<\/li>\n\n\n\n<li>Levante el tal\u00f3n derecho para quedar en equilibrio sobre los dedos del pie y mantenga la posici\u00f3n durante cinco segundos.<\/li>\n\n\n\n<li>Baje el tal\u00f3n lentamente hasta el suelo.<\/li>\n\n\n\n<li>Pase el peso al tal\u00f3n.<\/li>\n\n\n\n<li>Levante los dedos del suelo y mantenga la posici\u00f3n durante cinco segundos.<\/li>\n\n\n\n<li>Haga 10 repeticiones con la pierna derecha.<\/li>\n\n\n\n<li>Repita la secuencia 10 veces con la pierna izquierda.<\/li>\n<\/ul>\n<\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-stackable-column stk-block-column stk-column stk-block stk-af534b9\" data-block-id=\"af534b9\"><style>@media screen and (min-width:768px){.stk-af534b9{flex:1 1 33.3% !important}}<\/style><div class=\"stk-column-wrapper stk-block-column__content stk-container stk-af534b9-container stk--no-background stk--no-padding\"><div class=\"stk-block-content stk-inner-blocks\">\n<p><span style=\"color: #005274;\" class=\"stk-highlight\"><strong>Consejo:<\/strong><br>conc\u00e9ntrese en un objeto inm\u00f3vil<br>a la altura de los ojos.<br><br><strong>Modificaci\u00f3n:<\/strong><br>sost\u00e9ngase de una silla estable o<br>una pared para que lo ayude a mantener el equilibrio.<br><br><strong>Desaf\u00edo:<\/strong><br>intente la misma rutina<br>sobre un disco de equilibrio.<\/span><\/p>\n<\/div><\/div><\/div>\n<\/div><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/dan.org\/wp-content\/uploads\/2022\/03\/Q1_25_DiveFitness_1-1-683x1024.jpg\" alt=\"\" class=\"wp-image-30778\" width=\"225\" height=\"337\"\/><\/figure>\n<\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/dan.org\/wp-content\/uploads\/2022\/03\/Q1_27_DiveFitness_1-683x1024.jpg\" alt=\"\" class=\"wp-image-30764\" width=\"225\" height=\"337\"\/><\/figure>\n<\/div>\n\n\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/dan.org\/wp-content\/uploads\/2022\/03\/Q1_26_DiveFitness_1-683x1024.jpg\" alt=\"\" class=\"wp-image-30763\" width=\"225\" height=\"337\"\/><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-dan-light-gray-color has-alpha-channel-opacity has-dan-light-gray-background-color has-background is-style-wide\"\/>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<h2 class=\"wp-block-heading\" id=\"h-single-leg-balance-to-wall-touch\"><strong><span style=\"color: #005274;\" class=\"stk-highlight\">Equilibrio sobre una pierna y toque de pared<\/span><\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>P\u00e1rese mirando una pared a una distancia de aproximadamente 30 cm (1 pie) m\u00e1s all\u00e1 de la longitud de un brazo.<\/li>\n\n\n\n<li>Pase el peso al pie derecho.<\/li>\n\n\n\n<li>Mantenga la rodilla derecha apenas flexionada.<\/li>\n\n\n\n<li>Incl\u00ednese a la altura de la cadera (no la espalda) hasta que las puntas de los dedos de las manos toquen la pared.<\/li>\n\n\n\n<li>Vuelva a la posici\u00f3n vertical sin que el pie izquierdo toque el suelo.<\/li>\n\n\n\n<li>Haga 10 repeticiones con la pierna derecha.<\/li>\n\n\n\n<li>Repita la secuencia 10 veces con la pierna izquierda.<\/li>\n<\/ol>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<p class=\"has-dan-blue-200-color has-text-color\"><strong>Consejo:<\/strong><\/p>\n\n\n\n<p class=\"has-dan-blue-200-color has-text-color\">mantenga el pecho erguido y no pierda el contacto visual con la pared por encima del punto donde la toc\u00f3.<\/p>\n\n\n\n<p class=\"has-dan-blue-200-color has-text-color\"><strong>Modificaci\u00f3n:<\/strong><\/p>\n\n\n\n<p class=\"has-dan-blue-200-color has-text-color\">comience m\u00e1s cerca de la pared.<\/p>\n\n\n\n<p class=\"has-dan-blue-200-color has-text-color\"><strong>Desaf\u00edo:<\/strong><\/p>\n\n\n\n<p class=\"has-dan-blue-200-color has-text-color\">comience m\u00e1s lejos de la pared.<\/p>\n<\/div>\n<\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/dan.org\/wp-content\/uploads\/2022\/03\/Q1_28_DiveFitness_1-683x1024.jpg\" alt=\"\" class=\"wp-image-30765\" width=\"232\" height=\"337\"\/><\/figure>\n<\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/dan.org\/wp-content\/uploads\/2022\/03\/Q1_30_DiveFitness_1-675x1024.jpg\" alt=\"\" class=\"wp-image-30767\" width=\"232\" height=\"337\"\/><\/figure>\n<\/div>\n\n\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/dan.org\/wp-content\/uploads\/2022\/03\/Q1_29_DiveFitness_1-683x1024.jpg\" alt=\"\" class=\"wp-image-30766\" width=\"232\" height=\"337\"\/><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-dan-light-gray-color has-alpha-channel-opacity has-dan-light-gray-background-color has-background is-style-wide\"\/>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<h2 class=\"wp-block-heading\" id=\"h-hip-abduction\"><strong><span style=\"color: #005274;\" class=\"stk-highlight\">Abducci\u00f3n de cadera<\/span><\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>P\u00e1rese detr\u00e1s de una superficie estable como una silla o una encimera, que puede usar conforme sea necesario para mantener el equilibrio.<\/li>\n\n\n\n<li>Pase el peso al pie derecho.<\/li>\n\n\n\n<li>Aleje la pierna izquierda del cuerpo a la altura de la articulaci\u00f3n de la cadera con los dedos apuntando hacia arriba.<\/li>\n\n\n\n<li>Mueva la pierna lo m\u00e1s lejos que pueda y mantenga la parte superior del cuerpo erguida.<\/li>\n\n\n\n<li>Mantenga la posici\u00f3n por dos segundos.<\/li>\n\n\n\n<li>Regrese a la posici\u00f3n inicial.<\/li>\n\n\n\n<li>Haga 10 repeticiones parado sobre la pierna derecha.<\/li>\n\n\n\n<li>Repita la secuencia 10 veces parado sobre la pierna izquierda.<\/li>\n<\/ol>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<p><span style=\"color: #005274;\" class=\"stk-highlight\"><strong>Consejo:<\/strong><\/span><\/p>\n\n\n\n<p><span style=\"color: #005274;\" class=\"stk-highlight\">flexione ligeramente la pierna que est\u00e1 apoyada y mantenga la mirada fija en un punto frente a usted.<\/span><\/p>\n\n\n\n<p><span style=\"color: #005274;\" class=\"stk-highlight\"><strong>Modificaci\u00f3n:<\/strong><\/span><\/p>\n\n\n\n<p><span style=\"color: #005274;\" class=\"stk-highlight\">sost\u00e9ngase de una superficie estable<\/span> <span style=\"color: #005274;\" class=\"stk-highlight\">con una o ambas manos.<\/span><\/p>\n\n\n\n<p><span style=\"color: #005274;\" class=\"stk-highlight\"><strong>Desaf\u00edo:<\/strong><\/span><\/p>\n\n\n\n<p><span style=\"color: #005274;\" class=\"stk-highlight\">intente mantener la posici\u00f3n por hasta 10 segundos.<\/span><\/p>\n<\/div>\n<\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/dan.org\/wp-content\/uploads\/2022\/03\/Q1_31_DiveFitness_1-1.jpg\" alt=\"\" class=\"wp-image-30788\" width=\"232\" height=\"232\"\/><\/figure>\n<\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/dan.org\/wp-content\/uploads\/2022\/03\/Q1_32_DiveFitness_1.jpg\" alt=\"\" class=\"wp-image-30769\" width=\"232\" height=\"232\"\/><\/figure>\n<\/div>\n\n\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/dan.org\/wp-content\/uploads\/2022\/03\/Q1_33_DiveFitness_1.jpg\" alt=\"\" class=\"wp-image-30770\" width=\"232\" height=\"232\"\/><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-dan-light-gray-color has-alpha-channel-opacity has-dan-light-gray-background-color has-background is-style-wide\"\/>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<h2 class=\"wp-block-heading\" id=\"h-side-plank-hip-drop\"><strong>Descenso de cadera en plancha lateral<\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Comience acostado sobre el lado derecho, apoyado sobre el codo.<\/li>\n\n\n\n<li>Coloque la mano izquierda sobre la cadera izquierda.<\/li>\n\n\n\n<li>Levante la cadera derecha del suelo y mantenga la posici\u00f3n durante cinco segundos.<\/li>\n\n\n\n<li>Baje la cadera derecha lentamente hasta el suelo.<\/li>\n\n\n\n<li>Haga 10 repeticiones sobre el lado derecho.<\/li>\n\n\n\n<li>Repita la secuencia 10 veces sobre el lado izquierdo.<\/li>\n<\/ol>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<p class=\"has-dan-blue-200-color has-text-color\"><strong>Consejo:<\/strong><br>busque un lugar c\u00f3modo para apoyar el antebrazo, como una toalla, una esterilla de yoga o una alfombra.<\/p>\n\n\n\n<p class=\"has-dan-blue-200-color has-text-color\"><strong>Modificaci\u00f3n:<\/strong><br>flexione las rodillas y ponga el peso sobre ellas en lugar de los pies.<\/p>\n\n\n\n<p class=\"has-dan-blue-200-color has-text-color\"><strong>Desaf\u00edo:<\/strong><br>toque el piso entre repeticiones en lugar de volver completamente a una posici\u00f3n de descanso.<\/p>\n<\/div>\n<\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/dan.org\/wp-content\/uploads\/2022\/03\/Q1_34_DiveFitness_1-1.jpg\" alt=\"\" class=\"wp-image-30790\" width=\"232\" height=\"209\"\/><\/figure>\n<\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/dan.org\/wp-content\/uploads\/2022\/03\/Q1_36_DiveFitness_1-1.jpg\" alt=\"\" class=\"wp-image-30792\" width=\"232\" height=\"209\"\/><\/figure>\n<\/div>\n\n\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/dan.org\/wp-content\/uploads\/2022\/03\/Q1_35_DiveFitness_1-1.jpg\" alt=\"\" class=\"wp-image-30791\" width=\"232\" height=\"209\"\/><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-dan-light-gray-color has-alpha-channel-opacity has-dan-light-gray-background-color has-background is-style-wide\"\/>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<h2 class=\"wp-block-heading\" id=\"h-foot-circle-drag\"><strong><span style=\"color: #111111;\" class=\"stk-highlight\">C\u00edrculos arrastrando los pies<\/span><\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>P\u00e1rese cerca de una pared o un objeto estable.<\/li>\n\n\n\n<li>Pase el peso al pie derecho y mantenga la rodilla derecha ligeramente flexionada.<\/li>\n\n\n\n<li>Haga cinco c\u00edrculos grandes con el pie izquierdo con la rodilla derecha flexionada. Mantenga el pie izquierdo en contacto con el suelo.<\/li>\n\n\n\n<li>Cambie la direcci\u00f3n y haga cinco c\u00edrculos grandes.<\/li>\n\n\n\n<li>Repita la secuencia 10 veces parado sobre la pierna izquierda.<\/li>\n<\/ol>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<p class=\"has-dan-blue-200-color has-text-color\"><strong>Consejo:<\/strong><br>mantenga la espalda recta y permanezca cerca de una superficie estable por si pierde el equilibrio.<\/p>\n\n\n\n<p class=\"has-dan-blue-200-color has-text-color\"><strong>Modificaci\u00f3n:<\/strong><br>p\u00e1rese m\u00e1s erguido y haga c\u00edrculos m\u00e1s peque\u00f1os con el pie<\/p>\n\n\n\n<p class=\"has-dan-blue-200-color has-text-color\"><strong>Desaf\u00edo:<\/strong><br>flexione m\u00e1s la rodilla y haga c\u00edrculos m\u00e1s grandes con el pie<\/p>\n<\/div>\n<\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/dan.org\/wp-content\/uploads\/2022\/03\/Q1_37_DiveFitness_11.jpg\" alt=\"\" class=\"wp-image-30800\" width=\"168\" height=\"201\"\/><\/figure>\n<\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/dan.org\/wp-content\/uploads\/2022\/03\/Q1_39_DiveFitness_11.jpg\" alt=\"\" class=\"wp-image-30802\" width=\"168\" height=\"201\"\/><\/figure>\n<\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/dan.org\/wp-content\/uploads\/2022\/03\/Q1_40_DiveFitness_11.jpg\" alt=\"\" class=\"wp-image-30803\" width=\"168\" height=\"201\"\/><\/figure>\n<\/div>\n\n\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/dan.org\/wp-content\/uploads\/2022\/03\/Q1_38_DiveFitness_11.jpg\" alt=\"\" class=\"wp-image-30801\" width=\"168\" height=\"201\"\/><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-dan-light-gray-color has-alpha-channel-opacity has-dan-light-gray-background-color has-background is-style-wide\"\/>\n\n\n\n<p>NOTA:&nbsp;<em>para evitar un mayor riesgo de sufrir una enfermedad por descompresi\u00f3n, DAN<\/em><em><sup>\u00ae<\/sup>&nbsp;recomienda a los buzos evitar el ejercicio extenuante durante 24 horas despu\u00e9s de realizar un buceo. Durante su examen f\u00edsico anual o tras alg\u00fan cambio en su estado de salud, consulte a su m\u00e9dico para asegurarse de tener la autorizaci\u00f3n m\u00e9dica para bucear.<\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>DIVING TAKES PLACE in an environment that is dynamic both in and out of the water. Challenging and changing situations can happen even while traveling to a dive site. Balance exercises can help improve your ability to maintain or regain stability on a rocking boat. Wearing scuba gear changes your weight distribution and center of [\u2026]<\/p>\n","protected":false},"featured_media":20772,"template":"","dan_alert_diver_categories":[77],"dan_alert_diver_issues":[478],"class_list":["post-20770","dan_alert_diver","type-dan_alert_diver","status-publish","has-post-thumbnail","hentry","dan_alert_diver_categories-dive-fitness","dan_alert_diver_issues-q1-2022"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.0 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Building Better Balance - DAN World<\/title>\n<meta name=\"description\" content=\"DIVING TAKES PLACE\u00a0in an environment that is dynamic both in and out of the water. 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