Aprenda a dejar los glúteos definidos con ejercicios

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Músculos más definidos hacen que nuestro cuerpo sea más bello, sea cual sea ese músculo. Si quiere dejar sus glúteos definidos y quiere maximizar tanto la fuerza y la apariencia de los músculos en esta área como la de sus piernas, debe saber que hay algunos ejercicios clave con los que podemos trabajar.

Las nalgas no son sólo para ayudarnos a vernos bien en nuestra ropa. De hecho, las nalgas están compuestas de 3 músculos principales: glúteo mayor, glúteo medio y glúteo menor.

Todos ellos trabajan juntos para ayudar a mover las piernas en todas las direcciones. Al estar unidos a la cadera, la parte baja de la espalda y las piernas, el fortalecimiento de los glúteos contribuye a estabilizar la espalda, entre otros beneficios.

Así que si eres una de esas personas que quiere dejar los glúteos con ejercicios, te recomendamos combinar opciones cardiovasculares con otros ejercicios más específicos para tonificar la parte inferior del cuerpo.

Algunos ejemplos serían flexión o hundimiento en cuclillas. Además, no hay que olvidar que la paciencia y la motivación deben estar siempre presentes, ya que los resultados no aparecen de la noche a la mañana.

Beneficios de tener un trasero más definido

Antes de repasar algunos ejercicios para dejar que sus nalgas se asienten, usted debe saber que tener estos músculos desarrollados tiene algunos beneficios para la salud. No es sólo estética! Son los siguientes:

  • Mejor movilidad y estabilidad de la cadera.
  • Reducir el estrés muscular de la espalda .
  • Mejora la postura de la espalda.
  • Reduce el riesgo de lesiones de rodilla .
  • Baja susceptibilidad a lesiones en el tendón posterior del muslo.
  • Mayor rendimiento deportivo .
Mira también:   ¿Cuánto tiempo se tarda en cambiar de formación?

Ejercicios para dejar los glúteos definidos

Hay muchas maneras de dejar los glúteos definidos, como subir las escaleras o caminar por la playa o la montaña. Sin embargo, hemos preparado una pequeña lista con algunos ejercicios que se pueden hacer en el gimnasio o en casa . Escríbalas e incorpórelas a sus entrenamientos. No te arrepentirás!

1-Fregadero en cuclillas

El primer ejercicio que presentamos son las sentadillas que se hunden. Para empezar, debes colocar los pies paralelos a la altura de la cadera y dar un paso gigante hacia adelante o hacia atrás. Luego, poco a poco, baje su cuerpo mientras dobla ambas rodillas.

No olvide que la flexión no debe exceder los 90 grados, y que es importante mantener la rodilla delantera alineada con el tobillo delantero. Lo ideal es alternar las piernas. Puedes hacer todas las repeticiones con una pierna y cambiar a la otra si no tienes mucho equilibrio.

2. Extensiones de las patas

En segundo lugar están las extensiones de las piernas. Son otro ejercicio ideal para tonificar y dejar los glúteos definidos. El ejercicio consiste básicamente en poner una pierna detrás de tu cuerpo. Pero debe hacer el movimiento lentamente y bajo control, mientras aprieta las nalgas y mantiene el tronco estable.

Recomendamos hacer 3 series de 15 repeticiones y luego cambiar de pierna.

«La fuerza no proviene de la capacidad física. Viene de una voluntad inmanejable»

-Mahatma Gandhi-

Puente

Para realizar el puente, debe acostarse boca arriba con las rodillas dobladas y los pies en el suelo, separados en el ancho de las caderas.

Lentamente, debe retirar la columna vertebral del suelo manteniendo la tensión de los glúteos e isquiotibiales, hasta que haya creado una línea diagonal desde los hombros hasta las rodillas. Para terminar, vuelva a poner lentamente la espalda en el suelo.

Mira también:   Ejercicios para ejercitar los tríceps y completar el entrenamiento

4. agacharse

Por último, presentamos uno de los mejores ejercicios que puedes hacer para dejar los glúteos definidos.

En cuclillas. Para hacerlo, debe mantener los pies paralelos y separados en el ancho de los hombros. Baje lentamente las caderas, asegurándose de no dejar que las rodillas pasen por encima de los dedos de los pies.

Al ponerse en cuclillas, mantenga las rodillas sobre los tobillos, presione con los pies y apriete las nalgas mientras se pone de pie. ¡No olvides que las variaciones de este ejercicio son infinitas!

Si quieres mejores resultados, te recomendamos añadir pesos a los movimientos básicos. Puede hacer esto con sentadillas o extensiones de pierna para maximizar los beneficios del ejercicio.

Finalmente, recuerda que un gran entrenamiento es sólo una parte de la meta. Así que no olvide que una buena nutrición es igualmente importante.

Conoce los 5 mejores ejercicios de GAP: glúteos, abdominales y piernas. Para los amantes de la actividad física que quieren tonificar la parte inferior o el abdomen, los ejercicios GAP son ideales. Conócelos! Leer más «

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