El Rolling Like a Ball es un ejercicio básico de Pilates, dentro de la serie de ejercicios y posturas de Pilates Mat o suelo. En español, esta postura o ejercicio puede traducirse como rodar como una bola o rodar hacia atrás, y se realiza para calentar la espina dorsal sobre todo.
Aprende más sobre este ejercicio leyendo a continuación.
Cómo realizar el ejercicio Rolling Like a Ball (rodar como una pelota) en Pilates
Objetivo:
Sirve para calentar y elongar la espina y también para fortaleces los principales músculos estabilizadores del abdomen. Mejora la estabilidad en la escapula y mejorarás tu equilibrio.
Preparación, previa al movimiento:
Sentado, con las rodillas cerca del pecho, la frente cerca de las rodillas y los pies despegados de la colchoneta. Las manos deben estar sujetando los tobillos. La espalda debe hacer una posición de C, como envolviéndote en ti mismo, pero sin dejar de estar sentado. Encuentra el punto de equilibrio antes de lanzarte hacia atrás.
Ejecución:
Primero, inhala y después lánzate, como rodando hacia tras por toda la espina dorsal, como una croqueta. Al rodar, solamente hazlo hasta la parte superior de la zona media, no llegues a la cervical.
Exhala, mientras vas volviendo, rodando también, a tu posición inicial.
Repeticiones: 6-10 veces
Además, Material de Pilates que te podría interesar:
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