bienestar, ejercicio, ecolog&iacute;a, libertad de movimiento. Estos son los piropos espont&aacute;neos con los que nuestra mente se recrea al pensar en las ventajas que tiene andar en bici. As&iacute; lo demuestran recientes estudios &ndash;locales e internacionales&ndash; sobre los h&aacute;bitos que desarrollamos al pedalear. Para la mayor&iacute;a de los encuestados,&acirc;&euro;&lsaquo; esta pr&aacute;ctica es sin&oacute;nimo de salud, el 50% la vincula con hacer deporte, y cuatro de cada 10 con preservar el medio ambiente, por delante de la movilidad y el ocio. Si para ti solo forma t&aacute;ndem con la pereza, el cansancio o la incomodidad, sigue leyendo: quiz&aacute;s termines d&aacute;ndole una nueva oportunidad. Go!Fen&oacute;meno mundial La popularidad de este deporte traspasa fronteras. Rita Ora, Kalie Kloss, Charlize Theron y Madonna se declaran aficionadas. &ldquo;Viajo a menudo a California para saber qu&eacute; tendencias de fitness se manejan. El fen&oacute;meno del ciclismo empez&oacute; all&iacute; en el 2012 con el uso de la bici urbana y la apertura de gimnasios exclusivos para practicar spinning. Ahora se ha expandido a las de monta&ntilde;a y carreteras, con salidas en grupo, muchos solo de mujeres&rdquo;, explica Marcos Fl&oacute;rez, director de una web de entrenadores a domicilio. Y es que la afici&oacute;n femenina va en aumento en un nicho, hasta ahora, liderado por hombres. Recientemente se hizo viral el video de la ciclista suiza Nicole Hanselmann, obligada a dejar de pedalear cuando estaba alcanzando al pelot&oacute;n masculino en una carrera por equipos diferenciados seg&uacute;n el sexo en B&eacute;lgica. Para orgullo de todo M&eacute;xico, Ariadna Guti&eacute;rrez gan&oacute; medalla de oro en los recientes Campeonato Panamericano de Ciclismo y una foto suya es la primera imagen que ves al entrar en el website de la Federaci&oacute;n Mexicana de Ciclismo, una inspiraci&oacute;n para el p&uacute;blico femenino. Los beneficios f&iacute;sicos de esta pr&aacute;ctica, seg&uacute;n Fl&oacute;rez, son notables: &ldquo;Es una actividad muy completa a nivel cardiovascular y los estudios certifican que mejora la densidad &oacute;sea en la parte baja de la espalda. Adem&aacute;s, se trabajan los gl&uacute;teos y las piernas, sin impacto para las articulaciones&rdquo;.Comienza el show Seas fan o no del gimnasio, las clases indoor merecen una oportunidad por el espect&aacute;culo y la motivaci&oacute;n que contagian. Juegos de luces iluminan la sala oscura, suena m&uacute;sica vibrante y los instructores, como artistas de rock, te animan a bailar en el asiento. &iquest;Alguien dijo que el spinning era aburrido? En Estados Unidos se inici&oacute; lo que denomina &ldquo;ciclismo para el alma&rdquo;, que va m&aacute;s all&aacute; del deporte, como S&iacute;clo, una versi&oacute;n que naci&oacute; en M&eacute;xico. &ldquo;Nuestras sesiones pretenden convertirse en tu mejor hora del d&iacute;a. Se genera una sensaci&oacute;n de adrenalina y de comunidad que te hace vivir una experiencia incre&iacute;ble&rdquo;, se&ntilde;ala Leticia Od&eacute;riz, Brand Manager de esta modalidad que se imparte internacionalmente en ciudades como Madrid. A diferencia de las clases rodadas, aqu&iacute; se trabaja todo el cuerpo. &ldquo;Tonificamos los cu&aacute;driceps y los gl&uacute;teos, pero tambi&eacute;n el abdomen, la espalda y los brazos utilizando mancuernas&rdquo;, a&ntilde;ade Od&eacute;riz. En tanto, quemar&aacute;s entre 330 y 600 Kcal por sesi&oacute;n. Lo ideal es que se realicen entre dos y tres sesiones por semana.Tendencia en casa Juan Vilarrasa sol&iacute;a volver desde el trabajo a casa corriendo, pero una fascitis plantar le impidi&oacute; seguir con el running. A ra&iacute;z de la lesi&oacute;n, el m&eacute;dico le recomend&oacute; que se pasara a la bicicleta est&aacute;tica. Busc&oacute; un modelo que no desentonara con su casa y que se controlara desde una app para optimizar los entrenamientos. No encontr&oacute; ninguno. As&iacute; se decidi&oacute; a crear Minimbike. &ldquo;Se trata de una smart bike de dise&ntilde;o &uacute;nico, fabricada en Espa&ntilde;a con un derivado del pl&aacute;stico reciclable para compostaje, que se maneja con el celular a trav&eacute;s de la aplicaci&oacute;n Mininfit&rdquo;, cuenta el fundador y CEO de la empresa. Un entrenador virtual pauta las rutinas de los entrenamientos: 30 a 40 minutos por sesi&oacute;n, de tres a cinco d&iacute;as por semana seg&uacute;n la condici&oacute;n f&iacute;sica. Siempre se combinan ejercicios sobre la bicicleta con otros fuera de ella (sentadillas, remo, lagartijas, etc.), para trabajar la fuerza con peque&ntilde;as mancuernas o el propio peso corporal, que es fant&aacute;stica combinaci&oacute;n.La buena t&eacute;cnica Si te vas a subir por primera vez en una bici, una postura correcta es b&aacute;sica para obtener resultados y evitar lesiones. Empieza por ajustar el asiento. &ldquo;Ponlo a la altura del hueso de la cadera, aunque la referencia perfecta es que, al dar una pedaleada, realices una extensi&oacute;n casi completa de la pierna. Despu&eacute;s, coloca el manubrio a la misma altura o ligeramente por encima, sobre todo, si tu punto d&eacute;bil son las lumbares&rdquo;, advierte Jorge Herranz, del Club David Lloyd Aravaca. Por otro lado, cuando la sesi&oacute;n sea dirigida, respeta la intensidad que marca el entrenador y trabajar&aacute;s sin riesgos articulares.Piernas estilizadas Hay quien es constante, le gusta retarse y, al cabo de los meses, empieza a notar que las piernas est&aacute;n cada vez m&aacute;s musculosas. Esto es m&aacute;s f&aacute;cil en el entrenamiento indoor, donde los cambios de ritmo son habituales. Pero si tu objetivo consiste en perder volumen, estas sesiones mantenidas a mediolargo plazo, logran justo todo lo contrario, aumentando los cu&aacute;driceps, isquiotibiales y gemelos. &ldquo;El spinning es perfecto para tonificar a cualquier fisionom&iacute;a, pero si no quieres ampliar el di&aacute;metro de tus muslos y pantorrillas, aconsejo trabajar a una intensidad una ruta con un desnivel de m&aacute;s de 1,000 metros, muestra de que s&iacute; se puede.<img src="https://magarticles.magzter.com/articles/7557/370440/5d760a612034f/1568016981_loc.jpg"" owidth=993 oheight=775" />En compa&ntilde;&iacute;a Websites especializados en esta actividad, como labiciurbana. com.mx, adem&aacute;s de motivarte mediante testimonios reales, te enlazan con grupos para que compartas experiencias y te muestran rutas espec&iacute;ficas por las zonas para ciclistas. Tambi&eacute;n te pueden servir los consejos pr&aacute;cticos de p&aacute;ginas oficiales, como federacionmexicanadeciclismo.com.mx, que promueven y organizan acciones con diferentes colectivos, entre los cuales destaca Mujeres en Bici, responsable de una revista bimestral que aborda temas relacionados al ciclismo y la movilidad urbana, adem&aacute;s tambi&eacute;n ofrecen clases para personas de todas las edades. Otra opci&oacute;n es velominata.mx, donde puedes comprar o vender una bici; ah&iacute; puedes consultar todos los art&iacute;culos de su Y si te da temor, recuerda que una gran ruta comienza siempre dando unas t&iacute;midas pedaleadas con las que paulatinamente avanzar&aacute;s hasta tu meta.

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"Soy Alexa Moreno, soy Campeóna y Finalista Mundial" - El nombre de la gimnasta mexicana ya forma parte de la historia de México, y durante el Aerie Fest la conocimos un poco más.

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¿Está encendido esto? - Cuando se trata de Ashley Park, la respuesta siempre ha sido sí: mientras filmaba Emily en París, mientras dominaba un escenario de Broadway o mientras protagonizaba algunos de los proyectos más destacados de los últimos años

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