PLANIFICACIÓN DEPORTIVA DESDE LA FAMILIA. ACTIVIDADES AL AIRE LIBRE EN EL ENTORNO URBANO

En marzo del 2020, cuando comenzó el confinamiento domiciliario, se creó una gran problemática respecto al deporte. El hecho de no poder salir a la calle, hizo que tuviésemos que reinventarnos para poder seguir practicando actividad física en casa.

Una vez superado el primer ciclo de confinamiento, pudimos salir durante un corto periodo de tiempo al día, para poder hacer deporte en la calle, pero sin salir del municipio, y sin poder acudir a un centro deportivo a ejercitarnos. Una vez más, imaginación al poder y en muchos casos, practicar deportes nuevos que hasta entonces no habíamos probado. Sin duda algo muy beneficioso y educativo para todos.

Por ello, desde ACTIOSports, conocedores de que estamos ya inmersos en la segunda ola de COVID-19, y de que nuevamente estamos sufriendo restricciones en materia deportiva (algo que nos preocupa muchísimo, ya que el deporte no es el problema, sino parte de la solución), queremos plantearos algunas ideas para poder practicar deporte al aire libre con los más pequeños de la casa, en el entorno urbano durante este “confinamiento social” que estamos sufriendo.

Podemos distinguir dos vías. Por un lado, los deportes al aire libre urbanos conocidos: running, skate, patines, parkour, calistenia, BMX…

Por otro lado, y del que vamos a hablar en este artículo, hacer actividad física aprovechando el material que tenemos en la calle de una forma sencilla y divertida.

Un parque amplio, donde haya unas escaleras, bancos, árboles, bordillos y una tiza es el escenario perfecto para realizar un pequeño circuito con varias estaciones. En cada estación haremos un ejercicio durante 20 segundos, y luego tendremos 10 segundos de descanso para cambiar de estación. A continuación, os proponemos varios ejercicios para hacer en las estaciones:

  • ESCALERAS:
    • Subir y bajar un tramo de escaleras: corriendo, a la pata coja, con los pies juntos, de dos en dos…
    • Apoyar un pie en la escalera, y otro en el suelo, y con un salto cambiar ambos pies. Hacerlo seguidamente.
    • Subir y bajar un escalón con los dos pies alternativamente.
  • ÁRBOLES:
    • Si hay una fila de árboles: hacer zigzag entre ellos corriendo, desplazarse entre ellos lateralmente…
  • BANCOS:
    • Subirse al banco y atravesarlo: de pie, a cuatro patas, de culo…
    • Saltar del suelo al banco.
    • Apoyar un pie en el banco, y otro en el suelo, y con un salto cambiar ambos pies. Hacerlo seguidamente.
    • Trabajo de brazos, apoyando los brazos en el banco, piernas estiradas en el suelo, subir y bajar doblando los codos.
  • BORDILLOS:
    • Atravesar el bordillo haciendo equilibrio poniendo un pie delante de otro.
  • TIZA:
    • Dibujar en el suelo una “escalera” (cuadros grandes consecutivos en los que quepan los dos pies) y trabajar coordinación. Atravesar la escalera: saltando con los dos pies juntos, a la pata coja, haciendo la tijera (meter los dos pies en el cuadro y luego sacarlos abriendo las piernas, y así sucesivamente)…
  • SIN MATERIAL:
    • Hacer sentadillas.
    • Trabajo de velocidad haciendo pequeñas carreras de 10 metros con diferentes salidas: de pie, sentado, tumbado, de espaldas…
    • Trabajo de potencia de piernas por parejas: uno intenta correr y el otro intenta frenarle agarrándole por detrás por la cintura. Otra variante, igual, pero en vez de agarrado por la cintura, el que intenta frenar se pone por delante apoyando los brazos en los hombros.
    • Equilibrio por parejas: uno a la pata coja, el otro intenta desequilibrarle dándole pequeños empujoncitos en el hombro, hacia delante, hacia atrás. Otra variante, pulso gitano, marcar una línea en el suelo, pisar la línea con el pie, ambos de la pareja, uno en frente del otro, agarrarse de la mano e intentar desequilibrar al otro.
    • Por parejas, intentar tocar las rodillas del otro e intentar no ser tocado.

Es muy importante que calentemos bien antes de hacer el circuito y que estiremos los músculos al finalizar, para evitar lesiones. Para estirar podemos practicar algunas posturas de yoga o pilates y trabajar la respiración para volver a la calma.

Como veis, sin material, usando lo que tenemos alrededor, podemos hacer un montón de ejercicios en familia y divertirnos mientras nos mantenemos en forma sin salir del municipio.

Porque el deporte no es el problema, es parte de la solución. Practica deporte, mantente sano y cuida tu alimentación.

El deporte es la herramienta, nuestra misión, la salud de los más jóvenes.

                                                                                                                                                                     ACTIOSports.

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