Adiós a los abdominales convecionales. ¡Hola a los hipopresivos LPF!

«En el post de hoy hablaremos de un tema que está en boca de todos. Un tema del que nos faltan muchas cosas por saber tanto a profesionales como a clientes y seguidores del mundo deportivo, los hipopresivos o algo que va más allá, los Low Pressure Fitness«.

     

Los hipopresivos se han hecho populares… Enciendes la tele, hacen el hormiguero…. y todo el mundo incluidas las mujeres más deseadas de España resultan estar practicando esta nueva modalidad del fitness.

pilar

Pilar rubio en el Hormiguero mes de Junio 2016

 

¿Porqué este boom ahora?

Si crees que se trata de algo nuevo estás en un error, hay un libro de 1956 cuyo título ya incluye esta palabra «HIPOPRESIVOS» luego… no son algo nuevo. La palabra hipopresivos se repite a lo largo de la historia y es utilizada en 1990 por un fisioterapeuta belga afincado en un pueblo Balear, Marcel Caufriez. Este señor utiliza la palabra hipopresivos para determinar ejercicios que disminuyen la presión en el abdomen.
 
Es importante que tengamos en cuenta que en países como Francia tras un parto te regalan sesiones de ejercicios hipopresivos para recuperar mejor la figura y el estado de tu suelo pélvico tras el parto.
 

Como todo en esta vida, la gimnasia hipopresiva ha sufrido una evolución que ha supuesto muchas mejoras, sobretodo en la búsqueda de más y más rápidos resultados en investigaciones.

Con el tiempo se han incluido toda una serie de trabajos físicos más generalizados y completos. Esta evolución de la gimnasia hipopresiva se ha bautizado con un nombre más internacional, Low Pressure Fitness gracias a Tamara Rial y Piti Pinsach, ambos profesionales doctorados (INEF) que llevan años haciendo estudios e investigaciones, algunas de ellas tesis doctorales protagonizadas por las técnicas hipopresivas mejoradas.

www. lowpressurefitness.com 

k

 

Personalmente, tras llevar algunos años estudiando, practicando y leyendo mucho sobre este tipo de ejercicio, este pasado fin de semana me dediqué a realizar la formación en Low Pressure fitness  que impartió el mismísimo Piti Pinsach quién con gran pasión logró convencer a esta escéptica.
«Yo»… que creía que todas las teorías de mundo del trabajo abdominal me las sabía… ¡Qué jarro de agua fría!
Imaginaros la cara que se les quedó a los científicos el día que les dijeron que el planeta Tierra era redondo y no plano… cara descuadrada, boca abierta, descolocados…
Pues esa misma cara de «boba» es la que se me quedó a mí. Todas las teorías que estudiamos en la Universidad ¡A LA BASURA! en fin…

¡EVOLUCIONEMOS Y REVOLUCIONEMOS!

Monstruo-verde-con-la-boca-abierta-795_400x300

 

¿Qué es Low Pressure Fitness?

Los Low Pressure Fitness son ejercicios respiratorios y posturales que disminuyen la presión en la cavidad abdominal, pélvica y torácica.

A los ejercicios hipopresivos del siglo pasado, la Dra. Rial le ha sumado las técnicas más avanzadas del siglo XXI, los estiramientos miofasciales que son los estiramientos por cadenas musculares; la neurodinamia que es la puesta en tensión de nervios, lo último en escuela de espalda,  la pedagogía y la didáctica más avanzada para que sean de fácil aprendizaje para cualquier persona.

Gracias a la práctica de Low Pressure Fitness obtenemos muchos y grandes beneficios:
  • Correcciones posturales de espalda que suponen la solución o disminución del dolor y molestias.
  • Mejoras en el rendimiento deportivo por una mayor transmisión de las fuerzas y en los parámetros respiratorios.
  • Mayor placer sexual por un aumento en el riego sanguíneo y en las sensaciones.
  • Mejora estética pues de aprecia una disminución del perímetro de cintura y de la postura.
  • Aumento de la capacidad respiratoria por una relajación del diafragma y una potenciación de la musculatura espiratoria.
  • La relajación del diafragma proporciona un menor estado de ansiedad y más control emocional.
  • Es de interés para evitar hernias abdominales, inguinales, umbilicales, discales, vaginales por la mejora en la co-sinergia, el reflejo necesario en la faja abdominal y el suelo pélvico.
  • Disminución de la diástasis abdominal por la tonificación abdominal que reduce la cintura de hasta 10 cm.
  • Aumento de la fertilidad  por una recolocación de los órganos internos.
  • Solución muy efectiva a las pérdidas de orina por la recuperación del necesario reflejo de la musculatura del suelo pélvico.
  • Mejora en el control de la eyaculación masculina por tener más sensibilidad y dominio del suelo pélvico.                                                                                                                                                                                                                                       Low Pressure Fitness es de interés en la prevención, la terapia, el rendimiento deportivo, la estética y la salud en general y se trata de dedicar sólo 20 minutos dos a tres días a la semana.

hipopresivo--575x323

 

 

¿Quién los puede practicar?

 

Para todos los públicos:) Hombres, mujeres, niños y mayores, deportistas y sedentarios.

No tienen contraindicaciones sino recomendaciones.
Se trata de los ejercicios físicos más fáciles de ejecutar que existen. Los puede realizar cualquier persona que pueda estar de pie, sentada o tumbada y respirar.
Los Low Pressure Fitness se puede realizar la parte postural y la respiratoria o simplemente la parte postural.
Investigaciones recientes de la Dra. Rial muestran que la tensión arterial no sólo no aumenta sino que se normaliza. Las personas hipertensas conviene que, antes de hacer cualquier tipo de ejercicio verifiquen su tensión y si es normal, conviene que vean si aumenta o no durante la práctica de ejercicio Low Pressure Fitness.
Las respiraciones que se realizan en Low Pressure Fitness (2 a 3 segundos de inspiración y 4 a 6 de exhalación) serán de interés para disminuir la frecuencia cardíaca, algo importante para hipertensos.
Durante el embarazo, la parte postural es tan actualizada que supone un ejercicio interesante para la salud de la espalda.
Es de interés para asmáticos y un excelente ejercicio físico para problemas respiratorios si se adapta al paciente por parte de un profesional de la salud especializado.

Su Músculo principal:

EL DIAFRAGMA + serratos e intercostales

Low Pressure Fitness  se centra en los músculos respiratorios. Su función principal es la del estiramiento del diafragma, principal músculo inspirador y el reforzamiento y tonificación de la musculatura espiratoria como la abdominal.

Para estirar el diafragma hemos de conseguir abrir las costillas partiendo de unos pulmones vacíos de aire, el diafragma está relajado y sin respirar debemos abrir las costillas como cuando cogemos aire de golpe pero sin que entre nada de aire.

Sólo abriendo estas costillas conseguimos estirar  el diafragma y de este modo reducir la presión que hay dentro de nuestro abdomen.

 Diafragma

Los LPF disminuye la presión. De hecho es de ahí viene su famoso nombre HIPO– menos PRESIVOS- de presión. Todas las vísceras que son absorbidas y subidas hacia arriba pues el diafragma, al subir, hace un efecto ventosa/ desatascador, tirando de todo el vientre y sus órganos internos hacia arriba.diafragma_20090729103801

 

Su técnica básica respiratoria:

Se parte de una postura, de una colocación específica que, a través de

poner en tensión cadenas musculares, hacen que disminuya la presión en el abdomen y que su  musculatura reciba la orden de entrar, de tensarse, de tonificarse.
Esto es lo que proporcionará reducciones espectaculares de la cintura, de 2 a 10 cm, en dos meses, con solo practicar 20 minutos, dos días a la semana. Conviene ver que la postura es muy elegante, una colocación muy perfecta.

Una vez tomamos posición iniciamos la maniobra respiratoria del ejercicio:

1- Inspiramos por la nariz, 2-3 segundos, llenando los pulmones de aire.

2- Exhalamos el aire, realizando la acción de empañar un cristal, durante 6 segundos que nos permitan vaciar estos pulmones de aire.

3- Una vez el aire haya salido por completo debemos bloquear la respiración. No entra ni sale aire.

4- Hacemos la acción de coger aire con el pecho sin que entre aire, es decir, abrimos las costilla. Esta acción facilitará la indirecta entrada del vientre (esta es la parte más impresionante), debemos mantener esta posición unos 5 segundos.

hipo

6- Tomar aire de nuevo con cuidado, siendo delicado/a en la acción y procurando que el vientre no vaya hacia afuera.

7- Hacer 2 respiraciones profundas y a la 3ª repite la acción hipopresiva. Puedes repetirlo has 5 veces por ejercicio o postura.

¿Cómo lo aplicaría yo?

Me gusta la idea de contar que estos nuevos ejercicios, que podemos denominar abdominales por la acción tan espectacular que podéis ver en el abdomencambian mi manera de ver el entrenamiento.

Es una aportación necesaria e innovadora con múltiples y grandes beneficios. De hecho hoy destierro los

abdominales convencionales y paso a sustituirlos por LPF o lo que viene a ser lo mismo los Low Pressure fitness.
No voy a dejar los entrenamientos pues me siguen resultando interesantes y atractivos otros sistemas de entrenamiento siempre y cuando tengan tras ellos un soporte científico  que me demuestre su efectividad.
Creo que LPF (Low pressure Fitness) no es

suficientes en cuanto al objetivo de la pérdida de peso, por ello me voy a apoyar bastante más en el trabajo de seguir una buena dieta y hacer un trabajo que me permita crear subidas y bajadas en la frecuencia cardiaca de mis clientas pues los entrenamientos interválicos de alta intensidad o HIIT me parecen súper útiles y realmente me gustan.

Conclusión:

Hipopresivos sí, Low Pressure Fitness mejor pues es más evolucionado y más actual, combinados con entrenamientos creados profesionalmente sobre una base científica que me garantice éxito en mis objetivos (como la pérdida de peso) manteniento un suelo pélvico sano y competente.

«Quiero evitar que mis clientas y seguidoras tengan pérdidas de orina.

 

 

 

 
 

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