{"id":161856,"date":"2022-05-25T17:58:07","date_gmt":"2022-05-25T15:58:07","guid":{"rendered":"https:\/\/www.sideaita.it\/?p=161856"},"modified":"2025-12-19T11:48:02","modified_gmt":"2025-12-19T10:48:02","slug":"sentadilla-isquiotibial-en-banco","status":"publish","type":"post","link":"https:\/\/www.sideaita.it\/es\/2022\/05\/25\/hamstring-sissy-squat-bench\/","title":{"rendered":"BANCO PARA ISQUIOTIBIALES Y SENTADILLAS SISSY"},"content":{"rendered":"<h2>CURL N\u00d3RDICO DE ISQUIOTIBIALES<\/h2>\n<p>Ejercicio utilizado en fitness, entrenamiento atl\u00e9tico y medicina deportiva, el Nordic Ham Curl se ha convertido en uno de los movimientos m\u00e1s utilizados en la prevenci\u00f3n de lesiones.<\/p>\n<p>Tambi\u00e9n llamado curl ruso de piernas, o curl inverso, se trata de una simple flexi\u00f3n-extensi\u00f3n de rodilla, sin embargo la tensi\u00f3n no se genera moviendo una sobrecarga externa, sino moviendo el propio cuerpo en el espacio.<\/p>\n<p>El ejercicio se realiza arrodill\u00e1ndose sobre una almohadilla con el torso recto, asegurando los pies bajo un soporte estable como una barra, almohadillas de m\u00e1quina de abdominales lat, una barra de pared o simplemente sujetado en el suelo por un compa\u00f1ero.  Desde esta posici\u00f3n, se baja el torso hacia el suelo, intentando frenar el descenso.<\/p>\n<div class=\"row row-small\"  id=\"row-605851196\">\n\n\t<div id=\"col-1563206892\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1164598073\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" data-no-translation=\"\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"693\" height=\"693\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-1-rotated-1.jpg\" class=\"attachment-large size-large\" alt=\"HAMSTRING-SISSY-SQUAT-BENCH-1-rotated\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-1-rotated-1.jpg 693w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-1-rotated-1-400x400.jpg 400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-1-rotated-1-300x300.jpg 300w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-1-rotated-1-100x100.jpg 100w\" sizes=\"auto, (max-width: 693px) 100vw, 693px\" data-no-translation=\"\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1164598073 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1458739178\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_354403899\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" data-no-translation=\"\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"693\" height=\"693\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-2-rotated-1.jpg\" class=\"attachment-large size-large\" alt=\"HAMSTRING-SISSY-SQUAT-BENCH-2-rotated\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-2-rotated-1.jpg 693w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-2-rotated-1-400x400.jpg 400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-2-rotated-1-300x300.jpg 300w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-2-rotated-1-100x100.jpg 100w\" sizes=\"auto, (max-width: 693px) 100vw, 693px\" data-no-translation=\"\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_354403899 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<div class=\"row row-small\"  id=\"row-786860880\">\n\n\t<div id=\"col-1444675700\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_2047416655\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" data-no-translation=\"\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"693\" height=\"693\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-3-rotated-1.jpg\" class=\"attachment-large size-large\" alt=\"HAMSTRING-SISSY-SQUAT-BENCH-3-rotated\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-3-rotated-1.jpg 693w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-3-rotated-1-400x400.jpg 400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-3-rotated-1-300x300.jpg 300w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-3-rotated-1-100x100.jpg 100w\" sizes=\"auto, (max-width: 693px) 100vw, 693px\" data-no-translation=\"\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_2047416655 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1728930873\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1361374162\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" data-no-translation=\"\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"693\" height=\"693\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-4-rotated-1.jpg\" class=\"attachment-large size-large\" alt=\"HAMSTRING-SISSY-SQUAT-BENCH-4-rotated\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-4-rotated-1.jpg 693w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-4-rotated-1-400x400.jpg 400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-4-rotated-1-300x300.jpg 300w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-4-rotated-1-100x100.jpg 100w\" sizes=\"auto, (max-width: 693px) 100vw, 693px\" data-no-translation=\"\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1361374162 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<h2>PREVENCI\u00d3N DE ACCIDENTES<\/h2>\n<p>El Curl N\u00f3rdico de Isquiotibiales es uno de los ejercicios m\u00e1s utilizados para la prevenci\u00f3n de lesiones por estiramiento en la musculatura posterior del muslo, as\u00ed como uno de los m\u00e1s referenciados en la literatura cient\u00edfica junto con la sentadilla, los levantamientos ol\u00edmpicos y el peso muerto. Se cree que el NHC es uno de los mejores ejercicios para este fin debido a su biomec\u00e1nica y especialmente a su perfil de resistencia, o perfil de resistencia. De hecho, a diferencia de las variaciones del curl de piernas con m\u00e1quinas de levas (weight stack) en las que la tensi\u00f3n m\u00e1xima se produce en el momento de m\u00e1ximo acortamiento muscular, en el NHC esta tensi\u00f3n corresponde a la m\u00e1xima elongaci\u00f3n de las fibras de los m\u00fasculos posteriores del muslo.<\/p>\n<p>Esto hace que el ejercicio sea predominantemente exc\u00e9ntrico por naturaleza, lo que resulta muy beneficioso en disciplinas como el esqu\u00ed, el snowboard, el f\u00fatbol, el baloncesto, el atletismo y muchas otras en las que el deportista se ve \"forzado\" a realizar movimientos que someten a las articulaciones y los m\u00fasculos a una tensi\u00f3n m\u00e1xima en muy poco tiempo.<\/p>\n<h2>MAYOR RENDIMIENTO<\/h2>\n<p>Existen decenas de estudios sobre la correlaci\u00f3n entre este ejercicio y la prevenci\u00f3n de lesiones en deportistas. De hecho, el momento de fuerza expresado durante la flexi\u00f3n de la rodilla est\u00e1 fuertemente correlacionado con la velocidad del sprint. Precisamente en el sprint, los m\u00fasculos posteriores del muslo se contraen tanto para extender las caderas como para flexionar las rodillas y crear propulsi\u00f3n hacia delante. De ello se deduce que el entrenamiento del movimiento de flexi\u00f3n de las rodillas, con un perfil de resistencia diferente al de las m\u00e1quinas cl\u00e1sicas, tambi\u00e9n puede ser muy \u00fatil para aumentar el rendimiento en los sprints y los saltos horizontales.<\/p>\n<p>Hay que hacer una aclaraci\u00f3n importante. Realizar NHC, y por tanto aumentar la fuerza exc\u00e9ntrica en flexi\u00f3n de rodilla, no previene a priori las lesiones. De hecho, se ha visto que las lesiones de rodilla (y de los m\u00fasculos relacionados) est\u00e1n relacionadas con m\u00faltiples factores como la flexibilidad, la fuerza, la fatiga, la estabilidad del core y cualquier lesi\u00f3n previa.<\/p>\n<p>Un atleta puede poseer mucha fuerza para absorber la tensi\u00f3n exc\u00e9ntrica, altos niveles de flexibilidad en los isquiotibiales para poder estirarse lo suficiente durante una sobrecarga repentina, pero aun as\u00ed sufrir una lesi\u00f3n debido a una fatiga excesiva (por ejemplo, a mediados o finales de la competici\u00f3n) o a una lesi\u00f3n previa.<\/p>\n<h2>ACTIVACI\u00d3N NEUROMUSCULAR<\/h2>\n<p>El NHC es un ejercicio cada vez m\u00e1s utilizado en fitness y musculaci\u00f3n para aumentar la masa muscular en la parte posterior de los muslos. En diversos estudios, los resultados en t\u00e9rminos de activaci\u00f3n muscular investigados mediante electromiograf\u00eda (EMG) superaron al curl de piernas sentado, las elevaciones de piernas semiextendidas y los buenos d\u00edas.<\/p>\n<p>Por lo tanto, es cierto que el NHC aporta altos niveles de activaci\u00f3n de la musculatura posterior del muslo y, por lo tanto, debe incluirse en un protocolo completo en combinaci\u00f3n con otros ejercicios como las elevaciones de piernas semiextendidas, las elevaciones de gl\u00fateos y las flexiones de piernas en las m\u00e1quinas.<\/p>\n<h2>CONFIGURACI\u00d3N DEL EJERCICIO<\/h2>\n<p>Uno de los mayores problemas a la hora de realizar este ejercicio es, sin duda, la dificultad de la posici\u00f3n inicial, o configuraci\u00f3n. De hecho, encontrar una posici\u00f3n c\u00f3moda y segura en un gimnasio comercial, as\u00ed como en un gimnasio dom\u00e9stico, resulta complicado. La estaci\u00f3n creada por Sidea permite realizar el ejercicio sin tener que cargar ninguna barra para estabilizarse, ni buscar una almohadilla lo suficientemente blanda como para no hacerse da\u00f1o en las rodillas.<\/p>\n<p>La estaci\u00f3n est\u00e1 inmediatamente lista y es ajustable para cada tipo de usuario. Su gran peso garantiza una gran estabilidad incluso para el atleta m\u00e1s pesado o para movimientos bruscos como la \u00faltima fase exc\u00e9ntrica del movimiento NHC, en la que se tiende a soltarse debido a la tensi\u00f3n por encima del l\u00edmite cuando el f\u00e9mur est\u00e1 casi paralelo al suelo.<\/p>\n<h1>SENTADILLA RUMANA<\/h1>\n<p>En realidad, esta estaci\u00f3n no s\u00f3lo se dise\u00f1\u00f3 para el NHC, sino tambi\u00e9n para el movimiento de la sentadilla rumana en silla, o sentadilla romana en banco. Este ejercicio, que m\u00e1s tarde se conoci\u00f3 (err\u00f3neamente) como la sentadilla Sissy, somete a los cu\u00e1driceps a una gran tensi\u00f3n incluso sin la ayuda de sobrecargas.<\/p>\n<div class=\"row row-small\"  id=\"row-506326812\">\n\n\t<div id=\"col-1179930547\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_747918297\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" data-no-translation=\"\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"693\" height=\"693\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-5-rotated-1.jpg\" class=\"attachment-large size-large\" alt=\"HAMSTRING-SISSY-SQUAT-BENCH-5-rotated\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-5-rotated-1.jpg 693w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-5-rotated-1-400x400.jpg 400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-5-rotated-1-300x300.jpg 300w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-5-rotated-1-100x100.jpg 100w\" sizes=\"auto, (max-width: 693px) 100vw, 693px\" data-no-translation=\"\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_747918297 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1884076892\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_345588564\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" data-no-translation=\"\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"693\" height=\"693\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-6-rotated-1.jpg\" class=\"attachment-large size-large\" alt=\"HAMSTRING SISSY SQUAT BENCH rotated\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-6-rotated-1.jpg 693w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-6-rotated-1-400x400.jpg 400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-6-rotated-1-300x300.jpg 300w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/06\/HAMSTRING-SISSY-SQUAT-BENCH-6-rotated-1-100x100.jpg 100w\" sizes=\"auto, (max-width: 693px) 100vw, 693px\" data-no-translation=\"\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_345588564 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<p>Sin embargo, junto con los m\u00fasculos, el tend\u00f3n rotuliano tambi\u00e9n est\u00e1 sometido a una gran tensi\u00f3n, por lo que este movimiento debe utilizarse con precauci\u00f3n. Sin embargo, hay casos en los que este ejercicio resulta extremadamente \u00fatil, casi imprescindible. En deportes como el esqu\u00ed o el snowboard, la posici\u00f3n forzada de las rodillas es muy similar a la de la sentadilla rumana, con la diferencia de que la tensi\u00f3n es mucho mayor ya que esta posici\u00f3n se alcanza a velocidades muy altas o tras aterrizajes y\/o cambios de direcci\u00f3n.<\/p>\n<h2>ENFOQUE PROGRESIVO<\/h2>\n<p>Para prevenir las lesiones de isquiotibiales, as\u00ed como para aumentar el rendimiento, incorporar RCS al protocolo de entrenamiento puede ser una opci\u00f3n muy inteligente, especialmente cuando se combina con ejercicios como sentadillas con barra, sentadillas a una pierna y extensiones de isquiotibiales en m\u00e1quinas. Para evitar lesiones en el tend\u00f3n rotuliano o en el ligamento cruzado anterior, deben realizarse dos tipos de progresiones:<\/p>\n<ul>\n<li>Amplitud de movimiento: comience con un movimiento m\u00e1s corto y descienda a lo largo del entrenamiento.<\/li>\n<li>Sobrecarga: comience con el cuerpo libre y luego utilice una sobrecarga, s\u00f3lo si la amplitud de movimiento es completa (de lo contrario, trabaje primero en eso).<\/li>\n<\/ul>\n<h2>CONCLUSIONES<\/h2>\n<p>La estaci\u00f3n de trabajo creada por Sidea es extremadamente c\u00f3moda por su inmediatez de uso y sencillez, adem\u00e1s de muy estable y segura para todo tipo de usuarios. Adem\u00e1s, la amplia gama de ejercicios que se pueden realizar como Nordic Hamstring Curl, Romanian Chair Squat o Bulgarian Split Squat tambi\u00e9n la hacen vers\u00e1til como estaci\u00f3n multiejercicio.<\/p>\n<ul class=\"ux-products-list product_list_widget\">\n\t\t\t\t\t<li>\n\t<a href=\"https:\/\/www.sideaita.it\/es\/attrezzatura-fitness\/9123-ghd-sissy-squat-hamstring-bench\/\" title=\"9123 Sentadilla Ghd &amp; Sissy - Banco isquiotibial\">\n\t\t<img loading=\"lazy\" decoding=\"async\" width=\"100\" height=\"100\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/12\/9123-ghd-sisssy-squat-color-nuovo-2-100x100.jpg\" class=\"attachment-woocommerce_gallery_thumbnail size-woocommerce_gallery_thumbnail\" alt=\"9123 Sentadilla Ghd &amp; Sissy - Banco isquiotibial\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/12\/9123-ghd-sisssy-squat-color-nuovo-2-100x100.jpg 100w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/12\/9123-ghd-sisssy-squat-color-nuovo-2-400x400.jpg 400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/12\/9123-ghd-sisssy-squat-color-nuovo-2-800x800.jpg 800w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/12\/9123-ghd-sisssy-squat-color-nuovo-2-300x300.jpg 300w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/12\/9123-ghd-sisssy-squat-color-nuovo-2-768x768.jpg 768w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/12\/9123-ghd-sisssy-squat-color-nuovo-2-12x12.jpg 12w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/12\/9123-ghd-sisssy-squat-color-nuovo-2-700x700.jpg 700w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/12\/9123-ghd-sisssy-squat-color-nuovo-2.jpg 1000w\" sizes=\"auto, (max-width: 100px) 100vw, 100px\" title=\"9123 Sentadilla Ghd &amp; Sissy - Banco isquiotibial\" \/>\t\t<span class=\"product-title\">9123 Sentadilla Ghd &amp; Sissy - Banco isquiotibial<\/span>\n\t<\/a>\n\t\t<span class=\"ywcrbp_regular_price\"><span class=\"woocommerce-Price-amount amount\"><bdi>455,98<span class=\"woocommerce-Price-currencySymbol\">\u20ac<\/span><\/bdi><\/span> <\/span> <small class=\"woocommerce-price-suffix\">tasas e impuestos no incluidos<\/small><\/li>\n\t\t\n\t\t<\/ul>\n<h2>REFERENCIAS<\/h2>\n<ol start=\"5\">\n<li>Attar, W.s.a. Al, et al. \"Effect of Injury Prevention Programs That Include the Nordic Hamstring Exercise on Hamstring Injury Rates in Soccer Players: A Systematic Review and Meta-Analysis\".\u00a0<em>Revista de Ciencia y Medicina del Deporte<\/em>, vol. 20, 2017, doi:10.1016\/j.jsams.2017.01.124.<\/li>\n<li>Attar, W.s.a. Al, et al. \"Effect of Injury Prevention Programs That Include the Nordic Hamstring Exercise on Hamstring Injury Rates in Soccer Players: A Systematic Review and Meta-Analysis\".\u00a0<em>Revista de Ciencia y Medicina del Deporte<\/em>, vol. 20, 2017, doi:10.1016\/j.jsams.2017.01.124.<\/li>\n<li>Brukner, Peter. \"Lesiones de isquiotibiales: prevenci\u00f3n y tratamiento: una actualizaci\u00f3n\".\u00a0<em>Revista Brit\u00e1nica de Medicina Deportiva<\/em>, vol. 49, n.\u00ba 19, 2015, pp. 1241-1244., doi:10.1136\/bjsports-2014-094427.<\/li>\n<li>Cameron, Matthew L., et al. \"Effect of the HamSprint Drills Training Programme on Lower Limb Neuromuscular Control in Australian Football Players\".\u00a0<em>Revista de Ciencia y Medicina del Deporte<\/em>, vol. 12, n\u00ba 1, 2009, pp. 24-30., doi:10.1016\/j.jsams.2007.09.003.<\/li>\n<li>Presland, J., et al. \"The Effect of High or Low Volume Nordic Hamstring Exercise Training on Eccentric Strength and Biceps Femoris Long Head Architectural Adaptations\".\u00a0<em>Revista de Ciencia y Medicina del Deporte<\/em>, vol. 20, 2017, p. 12., doi:10.1016\/j.jsams.2017.09.213.<\/li>\n<\/ol>\n\n\t<section class=\"section\" id=\"section_628118974\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t<div class=\"section-bg-overlay absolute fill\"><\/div>\n\t\t\t\n\t<div class=\"is-border\"\n\t\tstyle=\"border-color:rgb(235, 235, 235);border-width:0px 0px 0px 0px;\">\n\t<\/div>\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n<div class=\"row row-large align-middle align-center\"  id=\"row-60703022\">\n\n\t<div id=\"col-532867556\" class=\"col medium-6 small-12 large-6 col-divided\"  >\n\t\t\t\t<div class=\"col-inner box-shadow-2 box-shadow-5-hover\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_2088148128\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-overlay-remove image-cover dark\" 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0.16)\"><\/div>\n\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_2088148128 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-532867556 > .col-inner {\n  padding: 0px 0px 0px 0px;\n  margin: 0px 0px -30px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-534425035\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner text-center dark\"  >\n\t\t\t\n\t\t\t\n<p>&nbsp;<\/p>\n<h2 style=\"text-align: left;\"><a href=\"http:\/\/www.glutex.it\/\">Davide Arrigoni<\/a><\/h2>\n<ul>\n<li style=\"text-align: left;\">Experto en entrenamiento femenino y culturismo<\/li>\n<li style=\"text-align: left;\">Propietario del estudio de entrenamiento personal GluteX<\/li>\n<li style=\"text-align: left;\">Licenciada en Ciencias del Ejercicio y entrenadora de \u00e9lite de la ISSA USA<\/li>\n<\/ul>\n<a href=\"https:\/\/www.sideaita.it\/es\/autor\/davide-personaltrainer\/\" target=\"_blank\" class=\"button primary\" 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alt=\"sidea rigidez agilidad preparaci\u00f3n f\u00edsica fuerza y acondicionamiento f\u00fatbol entrenamiento 1\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/06\/sidea-stiffness-agilita-preparazione-atletica-strength-and-conditioning-calcio-training-1-711x400.jpg 711w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/06\/sidea-stiffness-agilita-preparazione-atletica-strength-and-conditioning-calcio-training-1-1400x788.jpg 1400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/06\/sidea-stiffness-agilita-preparazione-atletica-strength-and-conditioning-calcio-training-1-768x432.jpg 768w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/06\/sidea-stiffness-agilita-preparazione-atletica-strength-and-conditioning-calcio-training-1-1536x864.jpg 1536w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/06\/sidea-stiffness-agilita-preparazione-atletica-strength-and-conditioning-calcio-training-1-18x10.jpg 18w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/06\/sidea-stiffness-agilita-preparazione-atletica-strength-and-conditioning-calcio-training-1-700x394.jpg 700w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/06\/sidea-stiffness-agilita-preparazione-atletica-strength-and-conditioning-calcio-training-1.jpg 1920w\" sizes=\"auto, (max-width: 711px) 100vw, 711px\" \/>\t\t\t\t\t\t\t<\/a>\n  \t\t\t\t\t\t\t<div class=\"overlay\" style=\"background-color: rgba(0, 0, 0, 0.56)\"><\/div>  \t\t\t\t\t\t\t  \t\t\t\t\t\t<\/div>\n  \t\t\t\t\t\t  \t\t\t\t\t<\/div>\n          \t\t\t\t\t<div class=\"box-text text-center\" >\n\t\t\t\t\t<div class=\"box-text-inner blog-post-inner\">\n\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<h5 class=\"post-title is-smaller uppercase\">\n\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/es\/2026\/06\/30\/agilita-delite-perche-cambiare-direzione-non-e-solo-una-questione-di-forza\/\" class=\"plain\">Agilidad de \u00e9lite: por qu\u00e9 cambiar de direcci\u00f3n no es solo una cuesti\u00f3n de fuerza<\/a>\n\t\t\t\t\t<\/h5>\n\t\t\t\t\t<div class=\"post-meta is-small op-8\">30 de junio de 2026<\/div>\t\t\t\t\t<div class=\"is-divider\"><\/div>\n\t\t\t\t\t                    \n\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/es\/2026\/06\/30\/agilita-delite-perche-cambiare-direzione-non-e-solo-una-questione-di-forza\/\" class=\"button  is-outline is-small mb-0\">\n\t\t\t\t\t\t\tLeer\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div><div class=\"col post-item\" >\n\t\t\t<div class=\"col-inner\">\n\t\t\t\t<div class=\"box box-normal box-text-bottom box-blog-post has-hover\">\n            \t\t\t\t\t<div class=\"box-image\" >\n  \t\t\t\t\t\t<div class=\"image-color image-overlay-remove image-cover\" style=\"padding-top:144%;\">\n\t\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/es\/2026\/05\/15\/ipertrofia-e-forza-essere-piu-muscolosi-significa-davvero-essere-piu-forti\/\" class=\"plain\" aria-label=\"Hipertrofia y fuerza: \u00bfser m\u00e1s musculoso significa realmente ser m\u00e1s fuerte?\">\n\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"711\" height=\"400\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/02\/Sidea-summit-of-strength-strongfirst-fabio-zonin-1-711x400.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"Sidea cumbre de la fuerza strongfirst fabio zonin conferencia etapa 1\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/02\/Sidea-summit-of-strength-strongfirst-fabio-zonin-1-711x400.jpg 711w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/02\/Sidea-summit-of-strength-strongfirst-fabio-zonin-1-1400x788.jpg 1400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/02\/Sidea-summit-of-strength-strongfirst-fabio-zonin-1-768x432.jpg 768w, 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href=\"https:\/\/www.sideaita.it\/es\/2026\/05\/15\/ipertrofia-e-forza-essere-piu-muscolosi-significa-davvero-essere-piu-forti\/\" class=\"plain\">Hipertrofia y fuerza: \u00bfser m\u00e1s musculoso significa realmente ser m\u00e1s fuerte?<\/a>\n\t\t\t\t\t<\/h5>\n\t\t\t\t\t<div class=\"post-meta is-small op-8\">15 mayo 2026<\/div>\t\t\t\t\t<div class=\"is-divider\"><\/div>\n\t\t\t\t\t                    \n\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/es\/2026\/05\/15\/ipertrofia-e-forza-essere-piu-muscolosi-significa-davvero-essere-piu-forti\/\" class=\"button  is-outline is-small mb-0\">\n\t\t\t\t\t\t\tLeer\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div><div class=\"col post-item\" >\n\t\t\t<div class=\"col-inner\">\n\t\t\t\t<div class=\"box box-normal box-text-bottom box-blog-post has-hover\">\n            \t\t\t\t\t<div class=\"box-image\" >\n  \t\t\t\t\t\t<div class=\"image-color image-overlay-remove image-cover\" style=\"padding-top:144%;\">\n\t\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/es\/2026\/04\/02\/guida-pratica-per-preparare-la-tua-prima-gara-hyrox\/\" class=\"plain\" aria-label=\"Gu\u00eda pr\u00e1ctica para preparar tu primera carrera HYROX\">\n\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"711\" height=\"400\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/03\/Sidea-push-sled-hyrox-functional-training-711x400.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"Equipo de fitness profesional para entrenamientos de alta intensidad, ideal para mejorar la fuerza y la resistencia.\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/03\/Sidea-push-sled-hyrox-functional-training-711x400.jpg 711w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/03\/Sidea-push-sled-hyrox-functional-training-1400x788.jpg 1400w, 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is-smaller uppercase\">\n\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/es\/2026\/04\/02\/guida-pratica-per-preparare-la-tua-prima-gara-hyrox\/\" class=\"plain\">Gu\u00eda pr\u00e1ctica para preparar tu primera carrera HYROX<\/a>\n\t\t\t\t\t<\/h5>\n\t\t\t\t\t<div class=\"post-meta is-small op-8\">2 abril 2026<\/div>\t\t\t\t\t<div class=\"is-divider\"><\/div>\n\t\t\t\t\t                    \n\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/es\/2026\/04\/02\/guida-pratica-per-preparare-la-tua-prima-gara-hyrox\/\" class=\"button  is-outline is-small mb-0\">\n\t\t\t\t\t\t\tLeer\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div><div class=\"col post-item\" >\n\t\t\t<div class=\"col-inner\">\n\t\t\t\t<div class=\"box box-normal box-text-bottom box-blog-post has-hover\">\n            \t\t\t\t\t<div class=\"box-image\" >\n  \t\t\t\t\t\t<div class=\"image-color image-overlay-remove image-cover\" style=\"padding-top:144%;\">\n\t\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/es\/2026\/03\/20\/guida-hyrox-nutrizione-e-fisiologia-della-performance-ibrida-by-sidea\/\" class=\"plain\" aria-label=\"Gu\u00eda HYROX: Nutrici\u00f3n y fisiolog\u00eda del rendimiento h\u00edbrido por Sidea\">\n\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"711\" height=\"400\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/05\/stand-fibo-colonia-2025-push-sled-711x400.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"stand fibo colonia 2025 trineo de empuje\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/05\/stand-fibo-colonia-2025-push-sled-711x400.jpg 711w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/05\/stand-fibo-colonia-2025-push-sled-1400x788.jpg 1400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/05\/stand-fibo-colonia-2025-push-sled-768x432.jpg 768w, 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por Sidea<\/a>\n\t\t\t\t\t<\/h5>\n\t\t\t\t\t<div class=\"post-meta is-small op-8\">20 de marzo de 2026<\/div>\t\t\t\t\t<div class=\"is-divider\"><\/div>\n\t\t\t\t\t                    \n\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/es\/2026\/03\/20\/guida-hyrox-nutrizione-e-fisiologia-della-performance-ibrida-by-sidea\/\" class=\"button  is-outline is-small mb-0\">\n\t\t\t\t\t\t\tLeer\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div><div class=\"col post-item\" >\n\t\t\t<div class=\"col-inner\">\n\t\t\t\t<div class=\"box box-normal box-text-bottom box-blog-post has-hover\">\n            \t\t\t\t\t<div class=\"box-image\" >\n  \t\t\t\t\t\t<div class=\"image-color image-overlay-remove image-cover\" style=\"padding-top:144%;\">\n\t\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/es\/2026\/02\/20\/panca-a-terra-con-braccio-teso-e-flesso\/\" class=\"plain\" aria-label=\"Fuerza de brazos 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nella prevenzione degli infortuni. Chiamato anche leg curl russo, o curl inverso, si tratta di una semplice flesso-estensione di ginocchio, tuttavia la tensione viene generata non spostando un sovraccarico esterno, [&#8230;]\n","protected":false},"author":1,"featured_media":163324,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4754],"tags":[],"class_list":["post-161856","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-preparazione-atletica"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.1 (Yoast SEO v28.1) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>HAMSTRING &amp; SISSY SQUAT BENCH - Sidea | Attrezzatura Fitness Professionale<\/title>\n<meta name=\"description\" content=\"Sidea | Attrezzatura Fitness Professionale - HAMSTRING &amp; SISSY SQUAT BENCH -\" \/>\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.sideaita.it\/es\/2022\/05\/25\/sentadilla-isquiotibial-en-banco\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"HAMSTRING &amp; 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