5 ejercicios para piernas más fuertes y definidas

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Debido a la gran cantidad de músculos que contienen, hay muchos ejercicios para las piernas.  Además de los beneficios estéticos, tener piernas fuertes es muy bueno para prevenir lesiones. Te mostraremos 8 grandes ejercicios para ejercitar esta parte del cuerpo.

Además de promover la movilidad y la agilidad, el entrenamiento de las piernas también será beneficioso para aumentar nuestro rendimiento deportivo, resistencia, fuerza y prevenir lesiones.

Las piernas están compuestas de músculos grandes y largos. La razón de esto es que deben soportar el peso corporal, además de las cargas pesadas y también permitir la movilidad de toda la estructura corporal. Sin embargo, también hay músculos más pequeños, responsables de la rotación y estabilización de las articulaciones.

5 ejercicios de piernas

Con estos ejercicios de piernas, usted puede ejercitar esta valiosa parte de nuestro cuerpo en el gimnasio, en su propia casa o al aire libre. Siempre es mejor aumentar progresivamente la demanda, ya sea en términos de repetición o de peso. Por supuesto, si usted tiene alguna condición que le impide desarrollarla normalmente, consulte a su médico antes de comenzar.

1. Acuclillas y saltos clásicos

Este ejercicio típico consiste en estar de pie, con los pies en la anchura de los hombros para empezar. Luego, usted debe tomar sus nalgas hacia abajo y hacia atrás, siempre manteniendo sus pies firmes y su espalda recta.

Este último es el punto fundamental del ejercicio; debemos abrir el pecho, mirar hacia adelante y contraer el abdomen. Mientras tanto, las manos pueden juntarse a la altura del pecho.

Una variación de este ejercicio efectivo es añadir un salto al final de cada repetición. De esta manera, cuando hagamos la extensión, subiremos ligeramente del suelo y luego caeremos y descenderemos inmediatamente, aprovechando así el impulso del salto.

2. Cuclillas de sumo

Puede parecer un ejercicio muy similar al anterior, pero en realidad el énfasis aquí está en el trabajo de los músculos abductores. Básicamente, la diferencia está en la posición de los pies. En este caso, pondremos la puntera en diagonal. De esta manera, al descender, trabajaremos principalmente en la parte interna de las piernas.

Tanto en el sumo como en la postura en cuclillas tradicional, podemos añadir peso al ejercicio con una barra o disco sobre los hombros o por encima de la cabeza (en el caso de los discos).

3. Fregadero

Es un ejercicio muy efectivo para trabajar los glúteos, isquiotibiales y cuádriceps ; además, necesitaremos pantorrillas y músculos abdominales para conseguir la estabilidad necesaria.

Es fácil de hacer: colóquese con ambos pies alineados, luego tome un pie hacia adelante como si estuviera dando un paso y, mientras tanto, baje el pie trasero para tocar el suelo con la rodilla. En el proceso, ambas rodillas se doblarán a 90°. Finalmente, vuelva a la posición inicial y hágalo con el otro pie.

También puede añadir peso a este ejercicio. Puede hacer esto con una pesa en cada mano o con una barra sobre los hombros.

4. Levantamiento del talón

Es un ejercicio ideal para ejercitar las pantorrillas. Es muy sencillo de hacer, pero necesitarás un poco de peso; puede ser una mancuerna o una barra. En el gimnasio, usted puede encontrar una máquina específica para cargar peso sobre sus hombros y realizar un levantamiento de talón.

Debes pararte con los pies separados en el ancho de los hombros y, manteniendo una postura firme y recta, levanta los talones, dejando los dedos de los pies como soporte en el suelo. Puede subir y bajar o permanecer con los talones levantados durante 15, 20 ó 30 segundos; usted elige cómo hacer este ejercicio de piernas.

5. Estudio del terreno

Uno de los mejores ejercicios de piernas, sin duda. Para ello, párese con una mancuerna en cada mano o sosteniendo una barra con o sin peso.

El ejercicio consiste en bajar el peso primero flexionando las caderas y luego las rodillas. Cuando vuelva a la posición inicial, comience por extender las rodillas y luego las caderas.

Recuerde que su espalda debe permanecer siempre recta y de ninguna manera debe levantar su peso con las caderas, sino sólo con las piernas.

Con estos ejercicios de piernas puedes fortalecer tus miembros inferiores y mejorar tu rendimiento en todas las áreas. No olvide que se trata de músculos complejos, por lo que debe tener perseverancia y paciencia para ver los resultados .

Mira también:   10 minutos de los mejores ejercicios para trabajar el abdomen

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