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:   5 ejercicios para fortalecer el abdomen

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:   Cómo hacer los abdominales correctamente y no sufrir lesiones

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:   Los mejores ejercicios de hombro para mujeres

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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  170. May I simply just say what a comfort to find someone that genuinely knows what they are talking about online. You definitely realize how to bring an issue to light and make it important. More and more people must read this and understand this side of the story. I was surprised you’re not more popular because you definitely have the gift.

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  180. I truly love your website.. Very nice colors & theme. Did you make this website yourself? Please reply back as I’m planning to create my own personal site and want to know where you got this from or just what the theme is named. Many thanks!

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  186. An outstanding share! I have just forwarded this onto a co-worker who had been conducting a little homework on this. And he actually bought me lunch due to the fact that I stumbled upon it for him… lol. So let me reword this…. Thank YOU for the meal!! But yeah, thanx for spending some time to discuss this topic here on your web page.

  187. I have to thank you for the efforts you have put in penning this blog. I’m hoping to view the same high-grade content by you in the future as well. In fact, your creative writing abilities has encouraged me to get my own, personal website now 😉

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  189. This is the perfect webpage for anyone who would like to find out about this topic. You understand a whole lot its almost hard to argue with you (not that I personally will need to…HaHa). You certainly put a fresh spin on a subject that has been written about for many years. Excellent stuff, just wonderful!

  190. You’re so cool! I don’t believe I’ve read through a single thing like this before. So great to discover another person with a few genuine thoughts on this issue. Seriously.. many thanks for starting this up. This web site is something that is needed on the internet, someone with a little originality!

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  196. I’m impressed, I have to admit. Rarely do I come across a blog that’s equally educative and amusing, and let me tell you, you’ve hit the nail on the head. The problem is something which not enough folks are speaking intelligently about. I am very happy I stumbled across this in my hunt for something regarding this.

  197. The very next time I read a blog, Hopefully it does not fail me just as much as this one. I mean, Yes, it was my choice to read, nonetheless I truly believed you would have something interesting to talk about. All I hear is a bunch of whining about something that you could fix if you weren’t too busy searching for attention.

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  204. You’re so cool! I don’t suppose I have read through anything like this before. So good to find somebody with some original thoughts on this issue. Really.. thank you for starting this up. This site is something that is required on the internet, someone with a bit of originality!

  205. When I initially left a comment I seem to have clicked on the -Notify me when new comments are added- checkbox and from now on whenever a comment is added I receive four emails with the exact same comment. There has to be a way you can remove me from that service? Kudos!

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  209. Having read this I thought it was really informative. I appreciate you spending some time and effort to put this content together. I once again find myself personally spending a lot of time both reading and commenting. But so what, it was still worth it!

  210. Can I just say what a comfort to uncover an individual who genuinely understands what they’re discussing on the internet. You definitely know how to bring a problem to light and make it important. More people should read this and understand this side of the story. I was surprised that you’re not more popular since you definitely have the gift.

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  218. Howdy! This post could not be written any better! Reading through this article reminds me of my previous roommate! He continually kept talking about this. I most certainly will send this information to him. Fairly certain he’s going to have a good read. Many thanks for sharing!

  219. After I initially commented I appear to have clicked the -Notify me when new comments are added- checkbox and from now on whenever a comment is added I recieve four emails with the exact same comment. There has to be an easy method you can remove me from that service? Cheers!

  220. When I originally left a comment I appear to have clicked the -Notify me when new comments are added- checkbox and now each time a comment is added I get 4 emails with the same comment. Perhaps there is a way you can remove me from that service? Cheers!

  221. An interesting discussion is definitely worth comment. There’s no doubt that that you should publish more about this topic, it might not be a taboo matter but typically folks don’t speak about such subjects. To the next! Many thanks!!

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  223. The next time I read a blog, I hope that it does not fail me as much as this particular one. After all, Yes, it was my choice to read, however I really thought you’d have something interesting to say. All I hear is a bunch of complaining about something that you could fix if you weren’t too busy seeking attention.

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