{"id":29150,"date":"2023-06-23T11:23:40","date_gmt":"2023-06-23T09:23:40","guid":{"rendered":"https:\/\/www.mgc.es\/blog\/errores-sentadilla-bulgara\/"},"modified":"2023-06-26T10:36:40","modified_gmt":"2023-06-26T08:36:40","slug":"errors-esquat-bulgar","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/errors-esquat-bulgar\/","title":{"rendered":"Errors comuns en l&#8217;esquat b\u00falgar i com corregir-los per a maximitzar resultats"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">\u00cdndex de continguts<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.mgc.es\/ca\/blog\/errors-esquat-bulgar\/#Mala_alineacio_del_genoll\" >Mala alineaci\u00f3 del genoll<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.mgc.es\/ca\/blog\/errors-esquat-bulgar\/#Falta_destabilitat_i_equilibri\" >Falta d&#8217;estabilitat i equilibri<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.mgc.es\/ca\/blog\/errors-esquat-bulgar\/#Rang_de_moviment_limitat\" >Rang de moviment limitat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.mgc.es\/ca\/blog\/errors-esquat-bulgar\/#Bibliografia\" >Bibliografia<\/a><\/li><\/ul><\/nav><\/div>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"587\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/06\/hacer-bien-sentadilla-bulgara-880x587.jpg\" alt=\"\" class=\"wp-image-29130\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/06\/hacer-bien-sentadilla-bulgara-880x587.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/06\/hacer-bien-sentadilla-bulgara-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/06\/hacer-bien-sentadilla-bulgara-768x512.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/06\/hacer-bien-sentadilla-bulgara-1536x1024.jpg 1536w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/06\/hacer-bien-sentadilla-bulgara-2048x1365.jpg 2048w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/06\/hacer-bien-sentadilla-bulgara-scaled.jpg 1024w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<p>La finalitat de l&#8217;entrenament no t\u00e9 per qu\u00e8 ser necess\u00e0riament transformar el nostre aspecte f\u00edsic. Per\u00f2 seria una hipocresia dir que els qui entrenen amb regularitat no aspiren a aconseguir resultats notables. Un dels exercicis m\u00e9s populars avui dia \u00e9s <strong>l&#8217;esquat b\u00falgar<\/strong> o &#8220;gambada amb l&#8217;altra cama&#8221;, que es considera una variant de les tradicionals. Aquest exercici resulta molt efectiu; tanmateix, perqu\u00e8 realment ho sigui \u00e9s necessari realitzar-lo correctament. <strong>Ensenyar-te a fer-ho \u00e9s l&#8217;objectiu d&#8217;aquest article<\/strong>.<\/p>\n\n\n\n<p>L&#8217;objectiu de l&#8217;esquat b\u00falgar \u00e9s <strong>treballar la musculatura de les cames i els glutis<\/strong>, i ho fa amb una combinaci\u00f3 de for\u00e7a i resist\u00e8ncia. Per a aix\u00f2, es realitza una <strong>flexi\u00f3 del maluc, el genoll i el turmell<\/strong>, en mantenir la cama davantera flexionada i recolzada en el s\u00f2l, i l&#8217;altra estirada cap endarrere i recolzada en alguna superf\u00edcie, com un banc o una cadira.<\/p>\n\n\n\n<p>Un dels seus principals beneficis \u00e9s que <strong>treballa cada cama per separat<\/strong>, la qual cosa permet corregir desequilibris entre ambdues, millorar l&#8217;estabilitat i incrementar la for\u00e7a muscular. Alhora, fa que l&#8217;exercici suposi un repte superior al de recolzar les dues cames a terra simult\u00e0niament.<\/p>\n\n\n\n<p>Per\u00f2, <strong>quins s\u00f3n els errors habituals<\/strong> que dificulten la realitzaci\u00f3 correcta de l&#8217;esquat b\u00falgar?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mala_alineacio_del_genoll\"><\/span><strong><strong>Mala alineaci\u00f3 del genoll<\/strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Un dels errors m\u00e9s comuns en fer l&#8217;esquat b\u00falgar \u00e9s tenir una alineaci\u00f3 indeguda del genoll. Cal recordar que aquests <strong>s\u00f3n molt delicats<\/strong> i que les postures i moviments incorrectes poden posar-hi massa pressi\u00f3, <strong>incrementant el risc de lesions en els tendons i lligaments<\/strong>.<\/p>\n\n\n\n<p>Quan parlem de mala alineaci\u00f3, ens referim al fet que aquesta <strong>es desplaci cap a dins o cap a fora, a causa de la inestabilitat<\/strong> que causa el mateix exercici. Per a corregir-la, cal mantenir la <strong>concentraci\u00f3 en el genoll durant tota l&#8217;execuci\u00f3<\/strong> de l&#8217;esquat b\u00falgar, perqu\u00e8 quedi sempre alineat amb el turmell. <a href=\"https:\/\/fisiolution.com\/propiocepcion\/\">Entrenar el sistema propioceptiu tamb\u00e9 pot ajudar<\/a>.<\/p>\n\n\n\n<p>Un altre punt a tenir en compte \u00e9s que s&#8217;ha d&#8217;evitar que el genoll passi en exc\u00e9s la l\u00ednia per sobre dels dits dels peus. Si b\u00e9 hi ha qui argumenta que aquest moviment es realitza de manera natural en pujar una escala, no cal excedir-se perqu\u00e8 implica una pressi\u00f3, sobretot si l&#8217;exercici es realitza carregant pes. <strong>El truc est\u00e0 a mantenir la posici\u00f3 del cos centrada, flexionar la cama davantera 90\u00b0 i ajudar-se amb la cama posterior<\/strong> per a l&#8217;equilibri.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignright size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/06\/sentadila-bulgara-587x880.jpg\" alt=\"\" class=\"wp-image-29132\" width=\"370\" height=\"555\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/06\/sentadila-bulgara-587x880.jpg 587w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/06\/sentadila-bulgara-293x440.jpg 293w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/06\/sentadila-bulgara-768x1152.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/06\/sentadila-bulgara-1024x1536.jpg 1024w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/06\/sentadila-bulgara-1365x2048.jpg 1365w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/06\/sentadila-bulgara-scaled.jpg 683w\" sizes=\"auto, (max-width: 370px) 100vw, 370px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Falta_destabilitat_i_equilibri\"><\/span><strong><strong>Falta d&#8217;estabilitat i equilibri<\/strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hem esmentat que l&#8217;esquat b\u00falgar treballa l&#8217;estabilitat i l&#8217;equilibri, i aix\u00f2 pot ser un problema en si mateix. Aquest exercici requereix <strong>un control molt prec\u00eds dels m\u00fasculs estabilitzadors<\/strong>, ja que es realitza sobre una sola cama. Si no tenim per costum treballar-los, \u00e9s probable que estiguin febles i que trontollem en tenir menys punts de suport. La falta d&#8217;estabilitat pot comprometre la t\u00e8cnica i disminuir l&#8217;efectivitat de l&#8217;exercici.<\/p>\n\n\n\n<p>Per a millorar tots dos en aquest exercici, es recomana comen\u00e7ar amb una c\u00e0rrega m\u00e9s lleugera, o directament realitzar-lo sense pes, i concentrar-se en la t\u00e8cnica correcta. A mesura que aquesta es millora, es pot anar augmentant la resist\u00e8ncia. <strong>El ioga \u00e9s efica\u00e7 per a treballar l&#8217;equilibri i l&#8217;estabilitat<\/strong>, per\u00f2 tamb\u00e9 hi ha exercicis que enforteixen els m\u00fasculs estabilitzadors, com els <em>lounges<\/em> o gambades i les planxes laterals, aix\u00ed com el <a href=\"https:\/\/www.mgc.es\/blog\/como-hacer-hip-thrust-barra\/\"><em>hip thrust<\/em><\/a>.<\/p>\n\n\n\n<p>A m\u00e9s, \u00e9s convenient assegurar-se de <strong>mantenir el tors al\u00e7at i els m\u00fasculs abdominals actius<\/strong> per a proporcionar estabilitat. Aquests \u00faltims, coneguts com a <em>core<\/em>, tenen un gran pes a l&#8217;hora de mantenir-nos en equilibri. Tamb\u00e9 es pot utilitzar una plataforma elevada per a donar suport al peu posterior i reduir la dificultat de l&#8217;exercici quan no es t\u00e9 la suficient pr\u00e0ctica.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Rang_de_moviment_limitat\"><\/span><strong><strong>Rang de moviment limitat<\/strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>El tercer error m\u00e9s com\u00fa en l&#8217;esquat b\u00falgar \u00e9s el rang limitat en l&#8217;execuci\u00f3 del moviment. Aquest fa refer\u00e8ncia a la <strong>capacitat per a descendir el tronc en vertical<\/strong>. Quan hi ha una limitaci\u00f3, es dificulta l&#8217;activaci\u00f3 muscular i l&#8217;exercici deixa de ser tan efica\u00e7 com realment podria ser.<\/p>\n\n\n\n<p>Per a augmentar el rang de moviment en l&#8217;esquat b\u00falgar, el que cal treballar \u00e9s la flexibilitat i la mobilitat dels malucs i els turmells. Per a aix\u00f2, es poden <strong>realitzar estiraments din\u00e0mics<\/strong> abans de l&#8217;exercici i dedicar temps a treballar la mobilitat d&#8217;aquestes articulacions.<\/p>\n\n\n\n<p>Encara que els exercicis de for\u00e7a i resist\u00e8ncia siguin totalment oposats als de flexibilitat i mobilitat, l&#8217;impacte d&#8217;aquests \u00faltims en els anteriors \u00e9s molt alt, per la qual cosa no han de descurar-se si es desitja millorar el rendiment en els entrenaments.<\/p>\n\n\n\n<p>Un altre consell interessant \u00e9s realitzar <strong>exercicis de mobilitat espec\u00edfics per als malucs i els turmells<\/strong>. Que inclouen els estiraments per a la mobilitzaci\u00f3 de maluc i els exercicis d&#8217;estirament dels isqui tibials. Tots dos milloren la mobilitat i, per tant, el rang de moviment en l&#8217;esquat b\u00falgar.<\/p>\n\n\n\n<p>Des d&#8217;<strong>MGC M\u00fatua<\/strong>, esperem que aquesta senzilla guia et serveixi per a millorar la teva t\u00e8cnica i el teu rendiment.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bibliografia\"><\/span>Bibliografia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/planetatriatlon.com\/sentadilla-bulgara-todo-lo-que-necesitas-saber\/\">https:\/\/planetatriatlon.com\/sentadilla-bulgara-todo-lo-que-necesitas-saber\/<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.menshealth.com\/es\/fitness\/a32640341\/sentadilla-bulgara-como-hacer-ejercicio-tecnica-gluteos-cuadriceps\/\">https:\/\/www.menshealth.com\/es\/fitness\/a32640341\/sentadilla-bulgara-como-hacer-ejercicio-tecnica-gluteos-cuadriceps\/<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/adnfit.info\/domina-la-sentadilla-bulgara-clave-para-lograr-resultados\/\">https:\/\/adnfit.info\/domina-la-sentadilla-bulgara-clave-para-lograr-resultados\/<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>La finalitat de l&#8217;entrenament no t\u00e9 per qu\u00e8 ser necess\u00e0riament transformar el nostre aspecte f\u00edsic. Per\u00f2 seria una hipocresia dir que els qui entrenen amb regularitat no aspiren a aconseguir resultats notables. Un dels exercicis m\u00e9s populars avui dia \u00e9s l&#8217;esquat b\u00falgar o &#8220;gambada amb l&#8217;altra cama&#8221;, que es considera una variant de les tradicionals. [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":29131,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[659,665],"tags":[410,437],"class_list":["post-29150","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-benestar","category-vida-sana-ca","tag-esport","tag-habits-saludables"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/06\/hacer-bien-sentadilla-bulgara-scaled.jpg","author_info":{"display_name":"Revista Inter\u00e8s Mutu","author_link":"https:\/\/www.mgc.es\/ca\/blog\/author\/interesmutu\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Errors comuns en l&#039;esquat b\u00falgar i com corregir-los per a maximitzar resultats - MGC M\u00fatua<\/title>\n<meta name=\"description\" content=\"Descobreix els errors m\u00e9s comuns en fer l&#039;esquat b\u00falgar i apr\u00e8n a corregir-los per millorar els teus resultats\" \/>\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.mgc.es\/ca\/blog\/errors-esquat-bulgar\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Errors comuns en l&#039;esquat b\u00falgar i com corregir-los per a maximitzar resultats - 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