{"id":3773,"date":"2021-02-17T21:23:47","date_gmt":"2021-02-18T02:23:47","guid":{"rendered":"https:\/\/www.billybeck.com\/?p=3773"},"modified":"2021-02-17T21:32:39","modified_gmt":"2021-02-18T02:32:39","slug":"estudio-de-investigacion-a-que-profundidad-debe-ponerse-en-cuclillas","status":"publish","type":"post","link":"https:\/\/billybeck.com\/es\/physical-training\/research-study-how-far-down-should-you-squat","title":{"rendered":"Estudio de investigaci\u00f3n: \u00bfHasta d\u00f3nde debe agacharse?"},"content":{"rendered":"<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-3776\" src=\"https:\/\/www.billybeck.com\/\/wp-content\/uploads\/2021\/02\/IMG_1868.jpg\" alt=\"\" width=\"236\" height=\"176\" \/><\/p>\n<p>Leones y Leonas<\/p>\n<p>La sentadilla es uno de los movimientos m\u00e1s importantes que realiza el ser humano. Una vez que se pierde la capacidad de ponerse en cuclillas, la vida es un lento y tortuoso declive.  Suena duro, pero por desgracia lo he visto de primera mano. Mi intenci\u00f3n al compartir este post es inspirarte para que hagas de las sentadillas algo tuyo, \u00a1para que seas fuerte y vital durante d\u00e9cadas!<\/p>\n<p>En primer lugar, creo que todo ser humano deber\u00eda ser capaz de ponerse en cuclillas hasta abajo y hasta arriba sin ninguna resistencia a\u00f1adida.<\/p>\n<p>Pero, \u00bfqu\u00e9 pasa cuando se a\u00f1ade peso?<\/p>\n<p>Cada persona es diferente, as\u00ed que no puedo decirte qu\u00e9 es lo mejor para ti sin verte.  Sin embargo, mi objetivo es ofrecerte algunas ideas para que puedas tomar tus propias decisiones.<\/p>\n<p>Un estudio de investigaci\u00f3n de 2019 compar\u00f3 la diferencia entre dos grupos.<\/p>\n<p>El primer grupo realiz\u00f3 sentadillas con toda la amplitud de movimiento. Es decir, desde las caderas hasta los talones.<strong> \"hasta el fondo\"<\/strong><\/p>\n<p>El otro grupo limit\u00f3 su amplitud de movimiento al punto en que el muslo (f\u00e9mur) est\u00e1 paralelo al suelo.<\/p>\n<p>Realizaron mediciones para determinar qu\u00e9 grupos musculares aumentaban de tama\u00f1o.<\/p>\n<h4>En el grupo de amplitud de movimiento limitada predominaban los cu\u00e1driceps (parte anterior del muslo), mientras que en el grupo de amplitud de movimiento completa se observaron resultados significativos en los cu\u00e1driceps, as\u00ed como en los aductores (parte interna del muslo) y el gl\u00fateo mayor. Consulte el siguiente gr\u00e1fico:<\/h4>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-3775\" src=\"https:\/\/www.billybeck.com\/\/wp-content\/uploads\/2021\/02\/IMG_0012-300x262.jpeg\" alt=\"\" width=\"300\" height=\"262\" \/><\/p>\n<p>Entiendo que algunos humanos experimentan dolor e incomodidad durante las sentadillas y otros movimientos, as\u00ed que he creado un <a href=\"https:\/\/billybeck.com\/es\/entradas-destacadas\/bb3-sustituciones-de-ejercicios\/\">\"Tabla de sustituci\u00f3n de ejercicios\"<\/a>.  Esta herramienta ofrece tres opciones diferentes para el ejercicio que desee sustituir.<\/p>\n<p>Sea persistente.  Si no puedes hacer un ejercicio, ponte como objetivo poder realizarlo sin dolor.  No te limites a evitar las lesiones, c\u00faralas con paciencia y persistencia.  \u00a1Lo has conseguido!<\/p>\n<p>BB3<\/p>","protected":false},"excerpt":{"rendered":"<p>Lions &amp; Lionesses! Squatting is one of the most important movements humans perform. Once you lose your ability to squat life is a slow, tortuous decline.\u00a0 Sounds harsh but I&#8217;ve unfortunately seen it first hand. My intention with sharing this post is to hopefully inspire you to make squatting your thing so you are strong [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":3294,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[15],"tags":[380,382,381],"class_list":["post-3773","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-physical-training","tag-how-far-to-squat-down","tag-hypertrophy","tag-squat-depth"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Research Study: How Far Down Should You Squat - Billy Beck<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.billybeck.com\/physical-training\/research-study-how-far-down-should-you-squat\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Research Study: How Far Down Should You Squat - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"Lions &amp; Lionesses! Squatting is one of the most important movements humans perform. Once you lose your ability to squat life is a slow, tortuous decline.\u00a0 Sounds harsh but I&#8217;ve unfortunately seen it first hand. My intention with sharing this post is to hopefully inspire you to make squatting your thing so you are strong [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.billybeck.com\/physical-training\/research-study-how-far-down-should-you-squat\" \/>\n<meta property=\"og:site_name\" content=\"Billy Beck\" \/>\n<meta property=\"article:published_time\" content=\"2021-02-18T02:23:47+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-02-18T02:32:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.billybeck.com\/wp-content\/uploads\/2010\/09\/clip_image007.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"260\" \/>\n\t<meta property=\"og:image:height\" content=\"260\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"BB3\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/research-study-how-far-down-should-you-squat#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/research-study-how-far-down-should-you-squat\"},\"author\":{\"name\":\"BB3\",\"@id\":\"https:\\\/\\\/billybeck.com\\\/#\\\/schema\\\/person\\\/dbadea33e73374c57c703e0c9dda3b73\"},\"headline\":\"Research Study: How Far Down Should You Squat\",\"datePublished\":\"2021-02-18T02:23:47+00:00\",\"dateModified\":\"2021-02-18T02:32:39+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/research-study-how-far-down-should-you-squat\"},\"wordCount\":300,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/billybeck.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/research-study-how-far-down-should-you-squat#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/billybeck.com\\\/wp-content\\\/uploads\\\/2010\\\/09\\\/clip_image007.webp\",\"keywords\":[\"How far to squat down\",\"hypertrophy\",\"squat depth\"],\"articleSection\":[\"Physical Training\"],\"inLanguage\":\"es\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/research-study-how-far-down-should-you-squat#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/research-study-how-far-down-should-you-squat\",\"url\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/research-study-how-far-down-should-you-squat\",\"name\":\"Research Study: How Far Down Should You Squat - 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