6 consejos importantes para tonificar los glúteos

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El objetivo de fortalecer y tonificar los glúteos previene lesiones en la parte baja de la espalda y nos ayuda a mantener el equilibrio corporal. Además, la forma de nuestro cuerpo mejora cuando trabajamos en esta área. Para aquellos que no saben cómo empezar, estos son algunos principios básicos para trabajar la región.

Un tamaño más grande equivale a menos repeticiones

Este es un máximo válido para todos los grupos musculares y cuando se trata de tonificar los glúteos no sería una excepción. En este caso en particular, no ayuda querer definir si no tenemos un buen tamaño muscular.

En este sentido, nuestros ejercicios se basarán en el peso y la fuerza del ejercicio, con pocas repeticiones. De 10 a 12 repeticiones con la máxima demanda estaremos haciendo más que suficiente.

Aumentar el peso progresivamente

Como vemos, lo ideal es empezar con pesas que nos ofrezcan un reto. Cuando se trata de nalgas, la carga suele ser bastante pesada, incluso para las mujeres. Esto se debe a que estos entrenamientos involucran el uso de otros grupos musculares como piernas, espalda y brazos.

Por todas estas razones, es esencial realizar el entrenamiento con peso . Esto se logra con el apoyo de mancuernas o, mejor aún, barras de peso. El entrenamiento avanzado nos llevará a llevar más que nuestro propio peso corporal y siempre excederá nuestros límites.

Mira también:   Los principales beneficios de caminar al trabajo

Ejercitar varias partes de sus nalgas

Hay ejercicios muy generales, como sentadillas o el pasado. Estos serán excelentes para empezar a fortalecerse, pero a medida que avance el entrenamiento debemos cambiar las posiciones, ángulos y áreas específicas. La buena noticia es que hay muchos ejercicios para esta área: Pases búlgaros, laterales y todo tipo de variaciones.

También debe recordar que debe cambiar su entrenamiento con bastante frecuencia, o de lo contrario el músculo se acostumbrará a ello. No hay peor motivación que una dinámica predecible. La idea es siempre buscar variaciones y asumir pesos nuevos y más difíciles.

El descanso también es importante

El hecho de que entrenemos el mismo músculo varias veces no implica que tengamos un mayor crecimiento o definición. El descanso es la clave para tonificar. Recuerda que después del estrés muscular necesitas una etapa de recuperación.

Por lo tanto, se recomienda entrenar este músculo como máximo dos veces por semana. La recuperación consiste en al menos 24 horas sin esfuerzo, dejando al menos dos días entre entrenamientos para tonificar los glúteos. Es importante evitar el esfuerzo excesivo durante este intervalo y dormir durante ocho horas completas.

No olvides ir a las lecciones de spinning

El hecho de que no incorporemos muchas repeticiones no significa que debamos evitar una buena ronda de esfuerzo cardiovascular. Las cintas de correr, el spinning y el senderismo son excelentes para este propósito. Las personas que están por encima de su tamaño ideal aprovecharán para quemar calorías en términos generales.

Sin embargo, si lo que queremos es acentuar el trabajo de la parte trasera, la mejor opción es trabajar con la bicicleta estática . Debemos recordar que bajo esta dinámica, nuestro principal soporte son precisamente los glúteos. Si queremos centrarnos en esta área, sólo tenemos que levantarnos de la silla y pedalear.

Mira también:   ¿Cuál es la mejor manera de entrenar? Consejos para un entrenamiento perfecto

Algunos ejercicios excelentes para tonificar los glúteos

  • El puente: este es uno de los pocos ejercicios que podemos hacer con nuestro peso corporal y aún así generar un impacto notable. La misión de este ejercicio es endurecer los glúteos y fortalecer la región lumbar.
  • Levantamiento de pesas romano: ponemos una barra de pesas en el suelo e inclinamos hacia adelante con los pies firmes. Las rodillas estarán dobladas y tendremos una abertura en forma de V entre las dos piernas. Luego simplemente subiremos y bajaremos la barra con la espalda firme.
  • Cuclillas laterales: este tipo de postura en cuclillas es ideal para trabajar cada glúteo y pierna de forma especializada. Mientras una pierna está completamente extendida, la otra hace el esfuerzo de bajar y levantar todo el peso corporal. Lo mejor es que podemos añadir peso con una mancuerna.

Recuerde que todo esto debe complementarse con una nutrición adecuada y suplementos apropiados de acuerdo con los objetivos de la formación. El tono y el aumento de tamaño van de la mano y todos podemos lograrlos.

Ejercicios para tonificar glúteos y piernas al mismo tiempo. Le presentamos varios ejercicios para tonificar los glúteos y las piernas al mismo tiempo. Es hora de decir adiós a la flacidez y ganar algo de confianza! Leer más «

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