FOTOS 
En forma para bucear
La condición física es algo muy importante a tener en cuenta a la hora de practicar el buceo, contribuye a reducir el consumo de aire, te permite sumergirte más tiempo con menos esfuerzo, ayuda en el caso de que nos enfrentemos a una corriente e incluso reduce el riesgo de enfermedad de descompresión.
fit to dive
Si practicas el buceo con regularidad para mejorar nuestra capacidad cardio pulmonar es recomendable realizar habitualmente actividades fuera del agua como trotar, montar en bicicleta, jugar fútbol, baloncesto, entre otras actividades aeróbicas.
Lo ideal es tener un plan de ejercicios para todo el año, basta con realizar actividades aeróbicas tres veces por semana, no es necesario que sea una actividad muy intensa, lo importante es hacer ejercicios de tonificación, ejercicios de tronco para soportar el peso de los equipos y reforzar el tren inferior (caderas, gemelos, tibiales y tobillo) para tener un mejor aleteo y además que ayuda evitar calambres.
Algo muy importante a tener en cuenta de los ejercicios cuando vamos a bucear es descansar 24 horas antes y después de la práctica, ya que hacer ejercicios extenuantes antes de, puede provocar fatiga, deshidratación o puede convertirse en un problema de seguridad bajo el agua
A continuación, le dejamos una serie de ejercicios sencillos que puede realizar en casa:
Ejercicio de dedos
Tumbado de espaldas, trata de apuntar con tus dedos, estirando los músculos de las pantorrillas y manteniendo los pies tan tensos como sea posible. Conviene estar así durante un minuto y después relajar. Repetir tres veces con una pausa de 60 segundos entre ejercicio y ejercicio. Se puede hacer también sentado en una silla o incluso es una buena opción para practicar en pleno vuelo de camino a unas fascinantes vacaciones de buceo.
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El ‘agarre de mono’
Coloca un bolígrafo en el suelo y trata de cogerlo con los dedos de los pies. Sostenlo así durante 30 segundos. Repetir con ambos pies. Si no somos capaces de agarrar el boli, podemos probar con un pañuelo enrollado o algo similar, que sea más fácil de atrapar.
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Refuerzo de la base de la espalda
Tumbados boca abajo, debemos doblar los brazos y entrelazar las manos por debajo de la frente. El objetivo es levantar la cabeza, hombros y torso del suelo tanto como se pueda. Debemos sentir como el torso se estira y aguantar así durante 5 segundos. Luego, relajación y repetir.
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Muslos fuertes
De pie, y colocando la espalda pegada a la pared, debemos bajar doblando las rodillas hasta que los muslos estén paralelos al suelo y las rodillas dobladas 90º. Mantenerse así el tiempo que consideremos o hasta que no nos encontremos cómodos.
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Fortalecer las pantorrillas
De pie, y con las piernas separadas a la altura de los hombros, levantar los talones lentamente del suelo y luego repetir el proceso bajándolos hasta volver a hacer contacto total con el suelo. Repetir el ejercicio hasta que notemos las pantorrillas cansadas. Si hacemos esto 2 o 3 veces a la semana podremos aguantar cada vez más tiempo.
Si ya te has certificado o no lo has hecho, ¡anímate a explorar un barco hundido! ¡No solo hay arrecifes por explorar!
Infórmate en www.caribbeanprodive.com o a los teléfonos 301 5515886- 318 3898967
Fit to Dive
The physical condition is something very important to have an account when diving, contribute to reduce air consumption, allows you to submerge more time with less effort, help in the event that we face a current and even reduce risk of decompression sickness.
If you practice diving regularly to improve our pulmonary cardiovascular capacity, it is advisable to regularly perform activities outside the water such as jogging, cycling, playing football, basketball, among other aerobic activities.
The ideal is to have an exercise plan for the whole year, it is enough to perform aerobic activities three times a week, it does not need to be a very intense activity, the important thing is to do toning exercises, trunk exercises to support the weight of the equipment and improvements to the lower train (hips, twins, tibials and ankle) to have a better flutter and also helps prevent cramps.
Something very important is to keep track of the exercises when we are going to rest is 24 hours before and after the practice, since doing strenuous exercises before, can cause fatigue, dehydration or can become a safety problem under water
Here is a series of simple exercises you can do at home:
Finger exercise
Lying on your back, try to aim with your fingers, stretching the calf muscles and pressing your feet as tightly as possible. It should be like this for a minute and then relax. Repeat three times with a 60 second pause between exercise and exercise. It can also be done sitting in a chair or even a good option to practice in full flight on the way to a fascinating diving vacation.
The “monkey grip”
Place a pen on the floor and try to catch it with your toes. Hold it like this for 30 seconds. Repeat with both feet. If we are not able to grab the pen, we can try an inscribed handkerchief or something similar that is easier to catch.
Reinforcement of the base of the back
Lying face down, we should bend our arms and entwine hands below the forehead. The goal is to lift the head, shoulders and torso from the ground as much as possible. We need to feel how the torso is stretched and endure like this for 5 seconds. Then, relax and repeat.
Strong thighs
Standing, and placing the back attached to the wall, we must lower bending the knees until the muscles are parallel to the floor and knees bent 90º. Staying like this for as long as we consider or until we are comfortable.
Strengthen calves
Standing, and with your legs shoulder-width apart, lift your heels slowly from the floor and then repeat the process by lowering them until you make full contact with the floor again. Repeat the exercise until we notice the tired calves. If we do this 2 or 3 times a week we can endure more and more time.
If you are already certified or have not done so, go ahead and explore a sunken ship! There are not only reefs to explore!
Find out more at www.caribbeanprodive.com or at 301 5515886- 318 3898967
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