5 ejercicios para piernas y glúteos para hacer en casa

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Si no eres un fan de ir al gimnasio y tienes poco espacio en casa para adquirir materiales, este artículo es para ti. Te mostraremos 5 ejercicios para piernas y glúteos sin equipo. Tendrás la libertad de ejercitarte donde quieras. Lo único que necesitarás es mucho esfuerzo!

Un estilo de vida sedentario causa retención de líquidos, lo cual no es nada atractivo estéticamente. Sin embargo, la apariencia es el menor de los problemas, ya que lo importante en este caso son los problemas de salud que pueden surgir al no moverse y hacer ejercicios para piernas y glúteos.

Incluso, acumular grasa y no prestar atención al bienestar de las piernas y los glúteos puede convertirse en un obstáculo, porque puede llegar a un punto en el que ni siquiera se pueden hacer movimientos simples, como subir escaleras o hacer sentadillas .

No esperes a que llegue ese momento, pon en práctica los siguientes ejercicios para piernas y glúteos. Puedes hacerlas donde quieras!

Ejercicios para piernas y glúteos sin equipo

1. Sentadillas

Las sentadillas son un ejercicio maravilloso por sus diferentes beneficios. Entre ellos destacan  mejora la postura, elimina la grasa y tonifica los músculos . Además, hay diferentes tipos de sentadillas que usted puede hacer. De esta manera, usted tendrá los mismos beneficios sin realizar un entrenamiento aburrido!

Ahora, antes de probar diferentes y más eficientes estilos de postura en cuclillas, es necesario que realice bien la postura en cuclillas tradicional. Esto es muy importante porque si no realiza la postura en cuclillas correctamente, corre el riesgo de lesionarse .

Mira también:   Pistola de cuclillas: ¿qué es este ejercicio y cómo hacerlo?

Además, para ejercitar las piernas y los glúteos, es necesario aprovechar al máximo el ejercicio. La manera correcta de hacer una sentadilla es la siguiente:

  1. Colóquese de pie con el abdomen contraído.
  2. Coloque sus manos extendidas a la altura de los hombros.
  3. Dobla las rodillas como si fueras a sentarte en una silla.
  4. Sus pantorrillas deben estar en un ángulo de 90 grados. Esto significa que sus rodillas no deben estar delante de sus dedos.
  5. Estirar y volver a la posición inicial. Puede hacer entre 15 y 20 repeticiones por serie.

2. Tacones de tijera

Los saltos de tijera son muy comunes en cualquier entrenamiento, se utilizan principalmente para calentar. Sin embargo, son un ejercicio muy poderoso para ejercitar los brazos, las piernas, el abdomen y los glúteos.

También es esencial que, entre los ejercicios realizados, haya uno que estimule el sistema cardiovascular, como éste.  Los ejercicios cardiovasculares promueven el flujo sanguíneo y queman calorías incluso después del entrenamiento.

Para realizar los saltos de tijera, sólo debe saltar abriendo y cerrando los brazos y las piernas. Es importante que mantenga una buena postura en todo momento.

Tienes dos maneras de implementarlo: haciendo varias series de 20, o 3 minutos de salto con tijeras. En ambos casos, puedes escuchar música para aumentar tu rendimiento deportivo, porque es un ejercicio que te dejará sin aliento.

3. Puente

Este ejercicio le dará muslos y nalgas firmes tallados por los dioses.  Vale la pena notar que también ejercita el tronco y las pantorrillas . Ejecutar es muy fácil, tumbarse boca arriba y doblar las rodillas con los pies en el suelo. Sus pies deben estar separados en el ancho de las caderas.

Mira también:   ¿Conoces el entrenamiento de las 100 repeticiones?

Luego, levante las caderas lo más alto posible con los brazos extendidos y tocando el suelo. Puede hacer este ejercicio isométricamente, es decir, manteniendo esta posición a intervalos de 15 segundos, o también haciendo al menos 10 repeticiones.

4. Burpees

Los burbujas son un ejercicio característico de calistenia y ajuste cruzado. Este ejercicio debe realizarse rápidamente, lo que lo convierte en un aliado para mejorar la coordinación y el control del cuerpo.

Además, trabaja los diferentes músculos que componen las piernas y los glúteos. Usted no necesita nada más que una superficie plana con suficiente espacio para realizarlo:

  • Levántate y mira hacia adelante.
  • Da un salto de altura y luego acércate al suelo para hacer una flexión de brazos.
  • Después de hacer la flexión, suba a la posición en cuclillas.
  • Desde esta postura en cuclillas, tome el impulso de saltar de nuevo y repita todo el procedimiento.

5. Patadas traseras

Los principales músculos sobre los que trabaja este ejercicio son el glúteo mayor, los aductores y los músculos isquiotibiales. Además, este ejercicio alinea la columna vertebral y, si mantiene el abdomen contraído, también quemará grasa en esa área .

Hacerlo es muy sencillo, póngase de pie sobre su estómago, apoyándose en sus rodillas y brazos. Luego, levante una de sus piernas lo más alto que pueda, recuerde mirar hacia adelante. Puede realizar 4 series de 10 repeticiones con cada pierna.

Con estos ejercicios, usted puede ejercitar las piernas y los glúteos sin usar pesas o máquinas. Como resultado, puedes entrenar en casa, en el parque, en la playa, donde quieras! No espere más para aprovechar al máximo estos ejercicios. Los resultados valen la pena. ¡Ánimo!

Mira también:   Ejercicios básicos para corredores

Todo lo que necesitas saber sobre la alimentación post-entrenamiento Dependiendo de la dieta post-entrenamiento que hagamos, podremos lograr más o menos resultados. ¿A qué esperas para conseguir la comida adecuada? Leer más «

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