Conozca los 5 mejores ejercicios GAP: glúteos, abdominales y piernas.

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Para los amantes de la actividad física que quieren tonificar la parte inferior o el abdomen, los ejercicios GAP son ideales . Los entrenamientos de GAP , como indica la sigla, trabajan en glúteos, abdominales y piernas. Son ejercicios muy eficaces y positivos para el cuerpo, que sirven para fortalecer y tonificar.

Además, los ejercicios localizados mejoran la fuerza de los glúteos, aductores y cuádriceps. También mejoran la circulación sanguínea y aumentan la resistencia.

Cómo empezar a practicar ejercicios GAP

Este tipo de entrenamiento se puede hacer en cualquier lugar y sin excusas. En gimnasio , en un parque con amigos o simplemente en casa. Es conveniente llevar un traje adecuado que sea, sobre todo, cómodo.

Antes de comenzar esta serie de ejercicios GAP , es esencial hacer un calentamiento de al menos cinco minutos. Una carrera en el parque, ejercicios de estiramiento o ejercicios de caminata son algunas maneras de calentar los músculos antes de empezar a entrenar.

Trabajo de piernas y nalgas en el paso

El ejercicio de pasos le permite tonificar, adelgazar y remodelar sus piernas y glúteos . Además, hace que el sistema cardiovascular funcione eficazmente. El ejercicio es básico, pero podemos introducir variaciones a medida que avanza el entrenamiento….

Puedes hacer el ejercicio usando un banco si no tienes un paso. Un paso también servirá. El ejercicio consiste en levantar el pie derecho, luego el izquierdo y descender del mismo modo . En primer lugar, se recomienda que la altura sea pequeña, pero se puede aumentar gradualmente.

Mira también:   ¿Cómo ganar masa muscular? 7 consejos importantes para obtener resultados

Abdominales con patas

Este es un ejercicio compuesto en el que trabajamos en dos áreas muy importantes: los abdominales y las piernas. Para realizarlo correctamente , es necesario acostarse, con los brazos estirados en el suelo y asegurarse de que la espalda está totalmente apoyada en él.

Para completar el ejercicio, debe doblar las rodillas hasta el pecho con un ligero empujón, lo que le hará sentir el trabajo abdominal . Es muy importante mantener los miembros inferiores en la posición inicial.

En este tipo de ejercicios GAP, trabajamos tanto los abdominales inferiores como los superiores cuando volvemos a la posición inicial . Para variar el ejercicio, también es posible cruzar las piernas, lo que permitirá el trabajo de los músculos abdominales oblicuos.

Ejercicios para pantorrillas

Para tener piernas tonificadas y pantorrillas en forma, es necesario hacer ejercicios que trabajen los músculos gastrocnemianos .

Una manera muy fácil de practicarlo es apoyándose en una mesa y levantando, con una de las piernas doblada. Para continuar, manténgase de puntillas con la otra pierna. Vuelva a la posición inicial y repita el ejercicio en ambas piernas el mismo número de veces.

Es importante preocuparse por su postura al hacer este ejercicio. No se recomienda inclinar el tronco hacia adelante, para evitar una carga en la espalda y trabajar la región lumbar .

Cuclillas profundas: un clásico de GAP

Para empezar con la okupa, debe poner sus pies en el ancho de sus hombros . Las yemas de los dedos deben estar hacia adelante, así como debemos buscar una posición neutral del tronco y la cabeza.

El ejercicio continúa llevando las caderas hacia atrás en un movimiento similar al de sentarse en una silla . Es importante que las rodillas nunca pasen por la punta de los pies. Finalmente, levántese moviendo las caderas hacia adelante.

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Este tipo de postura en cuclillas es ideal para mover las nalgas y tonificarlas al mismo tiempo . Además, es un ejercicio que tiene muchas variaciones que pueden ser utilizadas de acuerdo a la aptitud de cada persona. La postura en cuclillas es un ejercicio ideal para entrenar con ejercicios GAP.

Ejercicio de muslos con su propio peso corporal

Este ejercicio es muy sencillo y trabaja una parte del cuerpo que para muchas mujeres es compleja: los muslos. Lo mejor de todo es que no necesitas peso extra, sino sólo el peso de tu propio cuerpo.

Para hacerlo, debe pararse con las piernas separadas y los pies firmes en el suelo. Para completar el ejercicio, inclínese sobre una pierna con todo el peso. Luego, repita el procedimiento con la otra pierna. Es esencial mantener la espalda recta durante el desarrollo del ejercicio.

¿Cómo permanecer con el cuerpo definido? Ver estrategias para lograr la definición Mientras que algunos atletas buscan aumentar su masa muscular, hay algunos que frecuentan el gimnasio y el entrenamiento para permanecer con el conjunto del cuerpo. ¿Cómo hacer esto? Leer más «

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