5 consejos para ejercicios de glúteos que muestran excelentes resultados

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Uno de los problemas más comunes en el mundo académico es que no siempre tenemos los resultados que queremos. Tal vez es porque no estamos usando suficiente peso, o tal vez porque hemos establecido el número de repeticiones de la manera incorrecta. En este artículo le diremos cuáles son las claves para obtener buenos resultados de los ejercicios de los glúteos.

Consejos para que los ejercicios de glúteos surtan efecto

Más entrenadas por las mujeres, las nalgas son un poco tercas, porque parecen tener vida propia…. ¡Es muy difícil dejarlas como queremos! Para que la desesperación no te cuide y te haga dejar de entrenar, ten en cuenta estos consejos cuando hagas ejercicios para los glúteos:

1. No sólo entrene las nalgas

No sólo es el músculo más grande del cuerpo, sino también el área que más grasa acumula en las mujeres . ¡Por eso las nalgas son tan rebeldes! Uno de los errores más comunes en el gimnasio es concentrarse únicamente en esta área y descuidar las otras.

No olvide sus piernas, abdomen y espalda cuando organice su entrenamiento . Tenga en cuenta lo siguiente: los ejercicios que más activan los glúteos son las sentadillas, es decir, los mismos ejercicios que también trabajan los cuádriceps, las pantorrillas y las rodillas.

Mira también:   ¿Más peso o más repetición? ¿Qué es más efectivo en el culturismo?

Otra pregunta que debe tener en cuenta es: no entrene los glúteos en cada sesión. Los músculos necesitan tiempo para descansar y recuperarse del esfuerzo. Deje, al menos 48 horas para volver al mismo grupo muscular .

Si vas al gimnasio todos los días, intercala con ejercicios cardiovasculares o la parte superior del cuerpo.

2. Ser constante

Es muy importante que, una vez que comience el entrenamiento, lo conserve . No sirve de nada ir al gimnasio un día y entrenar al máximo si pasas el resto de la semana sentado en el trabajo o acostado en el sofá de tu casa.

La frecuencia trae resultados, no importa cuál sea su propósito. Debido a que es una zona tan rebelde, necesitamos aún más atención y compromiso.

3. Usar peso ligero al principio

No siempre utilizar muchas cargas es sinónimo de buenos resultados. En el caso de los ejercicios de los glúteos, se pueden obtener efectos contrarios a los esperados. Incluso recomendamos que no añada peso cuando esté empezando.

Puede practicar primero sentadillas’libres’ para fortalecer las rodillas y prevenir lesiones en la espalda . Lo ideal es aumentar la carga con la práctica. Como consejo: utilice el peso que le permite hacer hasta 15 repeticiones sin mucho esfuerzo.

4. Establezca una meta alcanzable

Por supuesto, a todos nos gustaría mostrar nalgas celosas en las vacaciones de verano…. Pero no podemos fingir que las tenemos como queremos si hemos empezado a entrenar dos semanas antes de ir a la playa!

Vea su meta y haga todo lo posible para alcanzarla a largo plazo. De esta manera, no se sentirá decepcionado ni deprimido. Incluso es preferible que se fijen metas intermedias que le den el impulso que necesita para continuar.

Los ejercicios de los glúteos no son mágicos. Debe esperar al menos un mes de entrenamiento constante para asimilar y ver los cambios . No te obsesiones con esta área, trabaja en las otras para lograr un resultado más armonioso.

5. Compruebe el número de repeticiones

Tampoco se trata de hacer cientos de repeticiones cada vez que vas al gimnasio. Por qué? Porque no sólo se puede lesionar y acalambrar, sino también porque los músculos en un momento dejan de «ponerse activos» y no importa cuántas veces los fuerces.

Lo ideal para los ejercicios de glúteos es realizar entre 8 y 12 repeticiones por serie (que no deben ser mayores de tres). Si usted hace menos repeticiones, ganará fuerza, pero no crecimiento muscular. Y si te pasas, cansarás tus músculos y el crecimiento será más lento.

13 maneras de hacer más efectivos los ejercicios con pesas Los ejercicios con pesas requieren constancia para que los resultados sean visibles. Te daremos muchos consejos para que puedas aprovecharlos al máximo. Leer más «

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  163. I’m amazed, I have to admit. Seldom do I come across a blog that’s both equally educative and entertaining, and let me tell you, you have hit the nail on the head. The problem is something which too few men and women are speaking intelligently about. Now i’m very happy that I found this during my hunt for something relating to this.

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  172. An outstanding share! I’ve just forwarded this onto a coworker who was conducting a little homework on this. And he actually ordered me lunch because I found it for him… lol. So let me reword this…. Thank YOU for the meal!! But yeah, thanks for spending some time to discuss this subject here on your internet site.

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  175. Having read this I thought it was extremely informative. I appreciate you spending some time and effort to put this content together. I once again find myself spending a significant amount of time both reading and leaving comments. But so what, it was still worthwhile!

  176. An impressive share! I have just forwarded this onto a coworker who had been doing a little homework on this. And he in fact bought me dinner because I stumbled upon it for him… lol. So let me reword this…. Thanks for the meal!! But yeah, thanks for spending time to discuss this subject here on your site.

  177. An outstanding share! I’ve just forwarded this onto a colleague who has been conducting a little research on this. And he actually bought me dinner due to the fact that I found it for him… lol. So let me reword this…. Thank YOU for the meal!! But yeah, thanx for spending some time to talk about this topic here on your internet site.

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  179. You are so awesome! I don’t suppose I’ve read through anything like this before. So wonderful to discover someone with some genuine thoughts on this subject matter. Seriously.. many thanks for starting this up. This web site is something that is required on the internet, someone with some originality!

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  185. An outstanding share! I have just forwarded this onto a friend who was conducting a little research on this. And he in fact bought me dinner due to the fact that I found it for him… lol. So allow me to reword this…. Thanks for the meal!! But yeah, thanks for spending some time to talk about this issue here on your website.

  186. Having read this I thought it was extremely informative. I appreciate you taking the time and energy to put this information together. I once again find myself personally spending a lot of time both reading and posting comments. But so what, it was still worth it!

  187. I’m amazed, I have to admit. Rarely do I come across a blog that’s equally educative and amusing, and without a doubt, you’ve hit the nail on the head. The problem is something which too few men and women are speaking intelligently about. I am very happy that I came across this during my hunt for something concerning this.

  188. May I simply say what a relief to discover a person that truly knows what they’re discussing over the internet. You definitely know how to bring a problem to light and make it important. A lot more people ought to look at this and understand this side of your story. I was surprised that you are not more popular since you certainly possess the gift.

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  228. Having read this I believed it was rather enlightening. I appreciate you spending some time and effort to put this short article together. I once again find myself spending a significant amount of time both reading and posting comments. But so what, it was still worth it

  229. Right here is the right web site for anyone who wishes to find out about this topic. You know so much its almost hard to argue with you (not that I personally would want to…HaHa). You definitely put a new spin on a subject that has been written about for years. Great stuff, just great!

  230. Hello there! This blog post couldn’t be written any better! Going through this post reminds me of my previous roommate! He always kept preaching about this. I’ll send this post to him. Pretty sure he’ll have a good read. Thank you for sharing!

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  232. Hi, I do think this is an excellent site. I stumbledupon it 😉 I may return yet again since i have book-marked it. Money and freedom is the greatest way to change, may you be rich and continue to guide other people.

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  236. May I just say what a relief to uncover someone that genuinely knows what they’re discussing on the web. You definitely realize how to bring an issue to light and make it important. More people really need to read this and understand this side of your story. I can’t believe you’re not more popular because you most certainly possess the gift.

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