Cuatro excelentes ejercicios de postura en cuclillas para definir los glúteos

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Las sentadillas son uno de los mejores ejercicios para definir las nalgas, que están compuestas por el músculo más grande de la parte inferior del cuerpo. Este ejercicio, el además de ayudar a fortificar los glúteos, también trabaja las sillas, los muslos, las pantorrillas e incluso el núcleo.

Ciertamente, las sentadillas deberían ser un elemento básico de todo entrenamiento básico para la parte inferior del cuerpo. Si las sentadillas le hacen daño a sus rodillas, puede probar formas alternativas de este ejercicio.

Además, la clave para definir las nalgas y hacerlas firmes es ejercitar una variedad de ejercicios y actividades cardiovasculares . Es cierto que no siempre se puede cambiar la forma de los glúteos, pero se pueden hacer más firmes y fuertes con los ejercicios adecuados.

Cuatro ejercicios de postura en cuclillas para definir los glúteos

A continuación, presentaremos cuatro excelentes ejercicios de postura en cuclillas para definir los glúteos

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1. Saltar en cuclillas

El primero de los ejercicios que presentaremos es el salto en cuclillas. Es una forma segura de fortalecer las piernas y los glúteos, siendo una postura en cuclillas normal con la adición de un salto , lo que lo convierte en un entrenamiento intensivo de todo el cuerpo.

Al igual que una postura en cuclillas normal, ponerse en cuclillas con saltos es una excelente manera de acondicionar los músculos y las articulaciones de la parte inferior del cuerpo. Su fuerza central será probada, y el salto también se agrega como un elemento cardio, así que es una excelente opción.

Mira también:   Los mejores ejercicios para definir el abdomen rápidamente

Para realizar este ejercicio, necesita empezar con los pies separados en la anchura de los hombros. Inhale cuando baje las caderas hacia atrás y hacia abajo, suavemente, como una cuclillas estándar, para mantener los muslos ligeramente más altos que las rodillas.

Luego expira y salta al aire con toda la potencia que puedas . Debes evitar que el cuerpo gire, y mientras esté en el aire, y las manos deben estar sobre tu cabeza. Aterrice con las piernas ligeramente flexionadas antes de controlar la inmersión en cuclillas.

2. Cuclillas delanteras con barra

Como su nombre indica, la principal diferencia entre la postura en cuclillas delantera y la postura en cuclillas clásica es que se coloca la barra delante del cuello. Este es un ejercicio complejo que le permite construir músculo y fortalecer la parte inferior de su cuerpo.

Tenga en cuenta que ponerse en cuclillas con una barra de levantamiento de pesas añade resistencia a un ejercicio estándar de postura en cuclillas, lo que permite que sus músculos entrenen más intensamente.

Para realizar el squat delantero con barra, debe mantener la barra a la altura del pecho y sostenerla sobre los hombros. Luego cruce los brazos y coloque las manos sobre la barra. Los brazos deben estar paralelos al suelo. Una vez que tenga la barra en la posición correcta, doble las rodillas y póngase en cuclillas mientras sus caderas se doblan hacia atrás.

No debes olvidar que las rodillas y los pies deben estar apuntando en la misma dirección y que cada pie debe permanecer en el ancho de los hombros. Los muslos deben permanecer paralelos al suelo. Finalmente, mantenga esta posición durante dos segundos y luego levántese con la fuerza de sus pies y caderas.

Mira también:   Consejos para maximizar los resultados de sus ejercicios de espalda

3. En cuclillas en la caja

La postura en cuclillas en la caja es un ejercicio funcional que entrena todos los músculos que usa para sentarse o ponerse de pie con los cuádriceps y las nalgas, que soportan la mayor parte del trabajo.

Para empezar a hacer este ejercicio, necesitas una caja, una silla o algo sobre lo que puedas sentarte. Cuanto más pequeño sea, más difícil será el ejercicio. Una simple caja de unos 40 cm de altura será ideal. Esto le permitirá sentir sus nalgas e isquiotibiales paralelamente al suelo.

Con los pies separados a lo ancho de los hombros y los dedos de los pies apuntando ligeramente hacia afuera, si es cómodo, , baje el cuerpo hasta que los glúteos toquen la caja durante 1 ó 2 segundos. Luego apriete las nalgas y regrese a la posición inicial, levantando con la fuerza de los talones y las caderas. Tenga especial cuidado de mantener la espalda recta.

4. Cuclillas de una sola pierna

El último ejercicio de esta lista es una postura en cuclillas con una sola pierna. Adoptar esta posición apoyándose en una pierna puede generar un nuevo crecimiento muscular, además de ayudar a su movilidad, coordinación y estabilidad.

Ciertamente, es un ejercicio que mejora el equilibrio y requiere movilidad y estabilidad de las caderas, rodillas y tobillos. Cuanta más movilidad desarrollemos, más estabilidad y fuerza tendremos para controlar la amplitud de movimiento. Además, es un ejercicio muy difícil de realizar sin tener que añadir demasiada carga externa al cuerpo.

Para realizar el ejercicio, debe inclinarse bajo un pie y mantener la otra pierna extendida delante de usted. También puede mantener ambos brazos hacia adelante para ayudar a mantener el equilibrio durante el ejercicio. Agáchese lentamente lo más bajo que pueda.

Mira también:   ¿Es el dolor muscular post-entrenamiento la culpa del ácido láctico?

Además, asegúrese de que su rodilla no esté sobrepasando los dedos de los pies mientras está en cuclillas. Tome un descanso por un segundo y luego empuje hacia atrás con el talón, apretando los glúteos mientras se mueve.

Finalmente, tenga en cuenta que nuestra lista de ejercicios de postura en cuclillas para definir los glúteos es ideal para obtener la mejor apariencia de sus extremos inferiores. Pero no olvide que antes y después de cada sesión de entrenamiento debe hacer estiramientos para evitar cualquier tipo de lesión.

Sentadillas búlgaras: aprender a correr correctamente Puede que hayas oído hablar de la ocupación búlgara, pero no sabes cómo ejecutarla. Además, hay varios tipos de sentadillas búlgaras. Leer más «

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