El Roll Down y el Roll Up son dos ejercicios básicos de Pilates, dentro de la serie de ejercicios y posturas de Pilates Mat o suelo. En español, estas posturas o ejercicios pueden traducirse como desenrollarse y enrollarse, y enrollamiento hacia delante.
Sigue los pasos que te enseñamos a continuación para aprender a realizar mejor esta postura.
Cómo realizar el ejercicio Roll Down (desenrollarse) en Pilates
Objetivo:
Fortalecer los músculos abdominales internos y así incrementar la resistencia. Incrementar la flexibilidad de la espina. Sirve para preparar el ejercicio Roll Up.
Preparación, previa al movimiento:
Siéntate en el piso en posición erguida, con las rodillas flexionadas y los pies apoyados completamente en el piso. Brazos alrededor de las piernas. Hay que sentarse con la espalda recta sobre las tuberosidades isquiáticas, los hombros en línea con la cadera y la cabeza y el cuello en extensión natural de la espina. Los músculos abdominales contraídos.
Ejecución:
Primer inhalar y luego exhalar y lleva el ombligo hacia la espina dorsal (en este punto tienes que controlar los músculos del piso pélvico). Ahora, redondea la espina hasta que quede en posición “C”, con los brazos extendidos. Inhala y exhala controlando los músculos abdominales a la vez que va hacia arriba utilizando los músculos del tronco.
Repeticiones: 6-8 veces
Cómo realizar el ejercicio Roll Up (rollo hacia arriba) en Pilates
Objetivo:
Sirve para fortalecer toda la zona abdominal y para calentar la espina dorsal.
Preparación, previa al movimiento:
Acostado boca arriba, con las piernas unidas y extendidas y los músculos abductores contraídos. Poner los brazos hacia arriba, alineación al pecho.
Ejecución:
Inhala, mientras vas elongando poco a poco tu espina y el tronco asume una posición de “curl”, con respecto al suelo. Tienes que mantener tu espalda en posición de “C” mientras continúas levantándote.
La fuerza tiene que venir de los músculos del abdomen. La barbilla debes acercarla al pecho, con la mirada enfocada al ombligo, mientras te vas levantando del suelo.
Continúa levantándote poco a poco con la espalda en posición de C hasta que casi toques o incluso toques los dedos de los pies con las manos. Es importante que contraigas los músculos abdominales y que se te cree una sensación de vacío.
Inhala y luego exhala hasta llegar a la posición original. Apoyando vertebra por vertebra en el suelo.
Repeticiones: 6-8 veces
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