{"id":6227,"date":"2021-02-23T18:26:35","date_gmt":"2021-02-23T17:26:35","guid":{"rendered":"https:\/\/aiguajoc.com\/como-nadar-a-crol-correctamente\/"},"modified":"2024-09-26T13:45:03","modified_gmt":"2024-09-26T11:45:03","slug":"com-nedar-a-crol-correctament","status":"publish","type":"post","link":"https:\/\/aiguajoc.com\/ca\/com-nedar-a-crol-correctament\/","title":{"rendered":"Com nedar a crol correctament"},"content":{"rendered":"

Com nedar a crol correctament<\/strong> sense malbaratar energia per a aix\u00ed optimitzar els teus entrenaments, pot ser a vegades una tasca complicada. Per aquest motiu, avui t’expliquem tot el que has de tenir en compte per a poder fer una revisi\u00f3 de com est\u00e0s nedant aquest estil. I si creus que, aix\u00ed i tot necessites ajuda per a millorar, pots fer un dels nostres cursos de nataci\u00f3<\/a><\/strong>.<\/p>\n

Encara que abans d’entrar en mat\u00e8ria, creiem que \u00e9s important que s\u00e0pigues que amb la t\u00e8cnica de crol, aix\u00ed com en tots els estils de nataci\u00f3, es\u00a0tonifica tot el cos i es millora la resist\u00e8ncia cardiopulmonar<\/strong>. En altres paraules, amb una\u00a0musculatura forta, uns pulmons resistents i un cor potent<\/strong>, la teva qualitat de vida millora. Disminueixes el teu\u00a0cansament<\/strong>, afrontes el\u00a0dia amb m\u00e9s for\u00e7a<\/strong> i amb\u00a0menys dolors<\/strong>. Ja veus, tota una ganga…<\/p>\n

Ara s\u00ed,\u00a0per a aconseguir estar en forma i minimitzar els dolors<\/strong>, \u00e9s important tenir una bona t\u00e8cnica. Ja que, si no \u00e9s aix\u00ed, pots no aconseguir els teus prop\u00f2sits. Aix\u00ed que comen\u00e7arem pel principi. Continua llegint per a poder esbrinar o revisar tot el que \u00e9s important en la t\u00e8cnica del crol.<\/p>\n<\/div><\/div><\/div><\/div><\/div>

Quina musculatura interv\u00e9 en l’estil de crol?<\/h2><\/div>

Perqu\u00e8 el teu cos venci la resist\u00e8ncia de l’aigua i puguis avan\u00e7ar \u00e9s necessari utilitzar b\u00e9 els bra\u00e7os<\/strong> i el seu moviment ha d’anar ben acompanyat de les\u00a0cames<\/strong> i del\u00a0tronc<\/strong>.<\/p>\n

En la bra\u00e7ada de crol<\/strong> intervenen principalment la musculatura\u00a0pectoral <\/strong>i del deltoide<\/strong> (espatlla). Malgrat que en aquest estil la\u00a0musculatura dorsal<\/strong> no \u00e9s priorit\u00e0ria, en l’\u00faltim moment de la bra\u00e7ada t\u00e9 un paper important. Cal no oblidar-se del\u00a0b\u00edceps<\/strong>, involucrat en la primera part de la fase aqu\u00e0tica i el tr\u00edceps<\/strong> que ho fa al final d’ella.<\/p>\n<\/div><\/div><\/div>

\"C\u00f3mo<\/span><\/div><\/div><\/div>

La puntada de crol<\/strong> es realitza gr\u00e0cies als qu\u00e0driceps i glutis<\/strong>. Per a mantenir una bona\u00a0alineaci\u00f3 del cos<\/strong> i\u00a0evitar dolors lumbars<\/strong>, \u00e9s necessari activar la\u00a0musculatura abdominal\u00a0<\/strong>i la\u00a0musculatura profunda de l’esquena<\/strong>.<\/p>\n

Segur que ara ja entens per qu\u00e8 els nedadors tenen aquest cos gaireb\u00e9 perfecte i ben compensat.<\/p>\n

Ara que ja has de tenir ganes de comen\u00e7ar a nedar aquest estil, toca posar en marxa la t\u00e8cnica i te l’expliquem pas a pas. T’expliquem com ha de ser la bra\u00e7ada<\/strong>, la puntada<\/strong>, l’alineaci\u00f3 del cos <\/strong>i la respiraci\u00f3.<\/strong><\/p>\n<\/div>

La bra\u00e7ada de crol. Com s’ha de realitzar correctament<\/h2><\/div>

Perqu\u00e8 deixis de preguntar-te \u00abcom nedar a crol correctament\u00bb comen\u00e7arem parlant de la bra\u00e7ada de crol passa per dues fases: fase a\u00e8ria o de recobrament i fase aqu\u00e0tica o de tracci\u00f3.<\/p>\n<\/div>

Fase a\u00e8ria o de recobrament<\/h4><\/div>

\u00c9s el recorregut que fa el\u00a0bra\u00e7 fora de l’aigua<\/strong>. Des que la m\u00e0 surt del mig fins a tornar a entrar en ell per davant del cap. El\u00a0colze ha de buscar la flexi\u00f3 de 90\u00ba<\/strong>, per a acabar arribant a l’entrada de la m\u00e0 en l’aigua,\u00a0estirant el bra\u00e7 per davant del cap.<\/strong><\/p>\n

Els errors m\u00e9s comuns en aquesta fase s\u00f3n principalment:<\/strong><\/p>\n

    \n
  • \n
      \n
    • Mantenir el bra\u00e7 estirat<\/strong> des que la m\u00e0 surt de l’aigua fins que torna a entrar.<\/li>\n
    • No allargar el bra\u00e7<\/strong> per davant del cap quan s’arriba a la fase d’entrada.<\/li>\n
    • Entrar el bra\u00e7<\/strong> en l’aigua obliquament<\/strong> en lloc de per davant del cap.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/div>

      Fase aqu\u00e0tica o de tracci\u00f3<\/h4><\/div>

      \u00c9s el recorregut que fa el bra\u00e7 dins de l’aigua i podem diferenciar tres moments. Continua llegint per a saber el que has de tenir en compte en cadascun d’ells:<\/p>\n

        \n
      • \n
          \n
        • \n
            \n
          • Fase d’entrada<\/strong>. \u00c9s el moment en el qual el bra\u00e7 entra a l’aigua. Primer entra la m\u00e0, amb el colze flexionat a 90\u00ba<\/strong>, una vegada dins de l’aigua el bra\u00e7 a d’estirar-se completament, molt important\u00a0per a guanyar recorregut\u00a0<\/strong>i alinear-ho amb l’espatlla<\/strong>.<\/strong><\/li>\n
          • Fase d’aferrament<\/strong>. La m\u00e0 ve de la fase anterior preparant-se per a aquest moment, en el qual ha de col\u00b7locar-se en\u00a0forma de cullera\u00a0<\/strong>amb\u00a0els dits junts<\/strong>, per a dirigir-la cap al costat oposar (cap enrere). Aquesta fase \u00e9s la que\u00a0ajuda a la propulsi\u00f3<\/strong>.<\/li>\n
          • Fase d’estirada i embranzida<\/strong>. \u00c9s la fase de recorregut del bra\u00e7 dins de l’aigua, dibuixant una \u201cs\u201d<\/strong>. Quan aquest arriba enrere ha d’estar estirat completament<\/strong>.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

            Els errors m\u00e9s comuns <\/strong>en aquesta fase s\u00f3n principalment:<\/p>\n

              \n
            • \n
                \n
              • \n
                  \n
                • No entrar amb el bra\u00e7 completament estirat<\/strong>.<\/li>\n
                • Entrar amb la m\u00e0 plana.<\/strong><\/li>\n
                • No dibuixar la \u201cs\u201d i en el seu lloc tra\u00e7ar una l\u00ednia recta de davant a enrere.<\/strong><\/li>\n
                • Fer el recorregut aqu\u00e0tic de la bra\u00e7ada pel costat del cos<\/strong>, en lloc de fer-la per sota d’ell.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/div>

                  La puntada de peu de crol. Com s’ha de realitzar correctament<\/h4><\/div>

                  Per a dur a terme la puntada de crol<\/strong> \u00e9s important tenir en compte aquests tres aspectes:<\/p>\n

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                  • \n
                      \n
                    • \n
                        \n
                      • Les cames <\/b>han d’estar estirades<\/strong> i pr\u00e0cticament juntes<\/strong>. \u00c9s a dir, que les parts internes de les cuixes es toquin entre elles.<\/li>\n
                      • Que el moviment de la cama <\/strong>surti del maluc d’una forma fluida<\/strong>, evitant la rigidesa en aquest moviment.<\/li>\n
                      • Que el turmell <\/strong>tingui un moviment lleuger<\/strong>, passant de la posici\u00f3 de flexi\u00f3 al d’extensi\u00f3 de forma natural i sense for\u00e7ar.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

                        Els errors m\u00e9s comuns <\/strong>en la puntada de crol s\u00f3n principalment:<\/p>\n

                          \n
                        • \n
                            \n
                          • \n
                              \n
                            • Nedar amb les cames separades<\/strong>.<\/li>\n
                            • Doblegar els genolls<\/strong> en moure les cames.<\/li>\n
                            • Mantenir els turmells r\u00edgids.<\/strong><\/li>\n
                            • Treure de l’aigua<\/strong> les cames <\/b>i peus<\/strong> completament.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/div>

                              La posici\u00f3 del cos i la respiraci\u00f3 en l’estil crol<\/h4><\/div>

                              Per a acabar de saber com nedar crol correctament, \u00e9s important parlar de com ha de ser la\u00a0respiraci\u00f3<\/strong> i la\u00a0posici\u00f3 del cos<\/strong> en tot moment. I per a tot aix\u00f2 \u00e9s important que entri en escena el fam\u00f3s\u00a0\u201crolido\u201d.<\/strong>\u00a0 Aquest \u00e9s la semi rotaci\u00f3 <\/strong>que anem fent amb el cos mentre nedem. <\/strong>I aquest \u00e9s m\u00e9s pronunciat en el moment de la respiraci\u00f3.<\/p>\n

                              L’aire s’agafa en la fase a\u00e8ria de la bra\u00e7ada, sempre\u00a0per la boca<\/strong>. I \u00e9s en aquest moment, en el qual el rolido s’ha de marcar b\u00e9 per a aix\u00ed poder alinear el\u00a0cap amb el cos<\/strong> i\u00a0secundar-la al bra\u00e7 que est\u00e0 dins de l’aigua<\/strong>. D’aquesta manera el cos quedar\u00e0 ben alineat, i aix\u00ed la\u00a0boca queda lliure<\/strong>, es pot\u00a0obrir<\/strong> i permetre l’entrada de l’aire<\/strong> d’una forma natural. Una vegada s’ha produ\u00eft la inhalaci\u00f3, el\u00a0cap<\/strong> entra en l’aigua, com la\u00a0mirada perpendicular al s\u00f2l<\/strong>, perqu\u00e8 aix\u00ed es formi una l\u00ednia recta entre\u00a0cap-glutis-turmells.<\/strong><\/p>\n

                              Per a acabar, \u00e9s important que puguis tenir una visi\u00f3 dels 5 errors m\u00e9s comuns<\/strong> de la t\u00e8cnica en conjunt:<\/p>\n

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                              • \n
                                  \n
                                • \n
                                    \n
                                  • Sobre el rolido:<\/strong> En lloc de fer la semi rotaci\u00f3 del cos i alinear el cap amb el bra\u00e7 que est\u00e0 en l’aigua, es gira el coll per a poder agafar aire per la boca<\/strong>. Podent provocar dolors cervicals.<\/li>\n
                                  • Sobre la puntada<\/strong>: A vegades sincronitzar bra\u00e7os i cames \u00e9s una tasca dif\u00edcil, ens oblidem de moure aquestes \u00faltimes i deixem tot el treball a les extremitats superiors. Aix\u00f2 fa que anem for\u00e7ats, sentim que ens falti l’aire i augmentem la<\/strong>\u00a0fatiga<\/strong>.<\/li>\n
                                  • Bra\u00e7ada:<\/strong> Quan no fem una bona fase aqu\u00e0tica, sentim que ens costa avan\u00e7ar.<\/li>\n
                                  • Quan no alineem b\u00e9 el cos<\/strong>, les cames s’enfonsen i podem acabar tenint mol\u00e8sties lumbars o cervicals<\/li>\n
                                  • Respiraci\u00f3: <\/strong>treure el cap de front per a respirar. Un altre error \u00e9s treure-la de costat i enlairar-la del bra\u00e7 que est\u00e0 estirat.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

                                    Si encara no saps com nedar crol correctament, pots entrar en el nostre Instagram i veure els v\u00eddeos que tenim sobre entrenament en l’aigua.<\/p>\n<\/div>\n\n

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                                    \n 5\/5 - (2 votes) <\/div>\n <\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":2440,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"class_list":["post-6227","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrenament"],"acf":[],"yoast_head":"\nCom nedar a crol correctament | Aiguajoc<\/title>\n<meta name=\"description\" content=\"Com nedar a crol correctament. Errors comuns i consells per a evitar-los. Millora la teva t\u00e8cnica i evita lesions. 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