Sentadilla: El rey ejercicios piernas (progresión completa)
Por qué hacer sentadillas:
Piernas fuertes = Movilidad longevidad
Mayor músculo cuerpo (glúteos + cuádriceps)
Quema calórica máxima
Funcionalidad real (sentarse/levantarse)
Testosterona +25% post-entreno
PROGRESIÓN CASA → PESO:
NIVEL 1 - Bodyweight:
Sentadilla aire
Pies ancho hombros
Rodillas dirección dedos
Profundo (glúteos tocan gemelos)
3x20 reps
NIVEL 2 - Tempo:
Sentadilla lenta
Bajar 5 seg
Aguantar 2 seg abajo
Subir explosivo
3x12 reps
NIVEL 3 - Unilateral:
Sentadilla búlgara
Pie trasero elevado silla
Bajar rodilla casi toca suelo
3x10 cada pierna
NIVEL 4 - Pistol asistida:
Sentadilla una pierna (asistida)
Agarrado marco puerta/TRX
Pierna libre extendida frontal
3x6 cada pierna
NIVEL 5 - Pistol completa:
Sentadilla pistol sin asistencia
Control total
3x5 cada pierna
NIVEL 6 - Peso:
Sentadilla goblet/barra
Mancuerna/kettlebell pecho
O barra espalda
3x8 reps
TÉCNICA CRÍTICA:
✅ Rodillas NO pasan dedos pies (mito, SÍ pueden)
✅ Rodillas dirección dedos (no colapsan dentro)
✅ Pecho alto, espalda neutral
✅ Profundidad: Cadera bajo rodillas
✅ Peso talones (no puntillas)
ERRORES MORTALES:
❌ Media sentadilla (pierde 60% beneficio)
❌ Rodillas colapsan interior (lesión garantizada)
❌ Espalda curva (disco herniado)
❌ Subir glúteos primero (pierde tensión)
Frecuencia: 2-3x semana
"Pero mis rodillas..."
Sentadilla BIEN HECHA = Fortalece rodillas
Sentadilla MAL HECHA = Lesiona rodillas
Diferencia = Técnica
Domina movimiento.
Piernas fuertes = Vida larga.
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Javi Healthy
npub1jv…3fyk8
2025-11-19 06:37:23 UTC
Author Public Key
npub1jvj76x4shz22s5x6hc5edghmrffgj8chtltghe96rpmprjlsdgesl3fyk8Published at
2025-11-19 06:37:23 UTCEvent JSON
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