Descubre algunos ejercicios ideales para fortalecer a los gemelos

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Los gemelos son los músculos que se localizan en la pantorrilla, es decir, en el área de la parte posterior de la pierna que va desde la rodilla hasta el tobillo. Muchas personas creen que fortalecer a los gemelos es muy difícil. Por lo tanto, dejan de entrenar el área haciéndola incompatible con el resto de su cuerpo.

Sin embargo, no es tan difícil entrenar esa parte del cuerpo. Con un poco de paciencia y siendo constante no tendremos más dificultad que con cualquier otro músculo.

Además, los gemelos pueden ser fortalecidos en muchos lugares, sin necesidad de estar en el gimnasio o usar máquinas. Hoy os enseñaremos algunos ejercicios para fortalecer a los gemelos de una manera sencilla:

Elevación del talón

Para fortalecer a los gemelos, usted necesita incluir este ejercicio en su entrenamiento. es uno de los más simples y efectivos, y se puede hacer en casa. También es uno de los mejores ejercicios para fortalecer el sóleo, que es el músculo debajo de los gemelos. Siga estos pasos:

  • Suba a un escalón y deje que sólo sus dedos descansen sobre el escalón, dejando la planta del pie afuera.
  • Baje los talones lo más que pueda y trate de notar que los músculos de la pantorrilla se estiran y aguante unos cinco segundos.
  • Levante los talones lo más alto que pueda para permanecer de puntillas en el escalón durante aproximadamente otros cinco segundos.
  • Repita el movimiento de nuevo y estire los músculos tanto como pueda. Repita este movimiento unas 10 veces para completar una serie.
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  • Después de terminar todas las repeticiones, descanse las piernas un rato para comenzar la segunda parte del ejercicio. Vuelva a colocar las puntas de los pies en el escalón y separe los talones.
  • Haga el mismo movimiento que en la primera parte del ejercicio y repita 10 veces para completar una serie.
  • Finalmente, regrese para relajar las piernas y apoyar las yemas de los dedos y dejar los talones juntos, subiendo y bajando 10 veces. Así, completaremos la última parte del ejercicio.

Practicando este ejercicio unas cuatro veces a la semana podremos fortalecer nuestras piernas y, sobre todo, ganar volumen en los gemelos.

Usando los pasos para fortalecer a los gemelos

Uno de los mejores ejercicios para fortalecer a los gemelos, evitar lesiones y ganar tono muscular son los pasos . Podemos usarlos tanto en el gimnasio como en casa, además de ser un simple ejercicio similar al anterior.

Para empezar, sólo necesitamos un paso , es decir, un cajón o una caja que esté firmemente sujeta al suelo y colocada delante de nosotros. En caso de que no esté bien fijado al suelo porque no tiene una base antideslizante, se recomienda colocarlo sobre una alfombra, para evitar posibles resbalones y caídas.

Para trabajar los gemelos con los pasos correctamente, sólo tienes que seguir estos sencillos pasos:

  1. Nos paramos frente al escalón o la caja con la espalda, las patas y la cabeza derecha.
  2. El siguiente paso es poner el pie en el escalón y levantar el cuerpo, apoyándose en el pie y estirando la pierna lo más que podamos.
  3. Descendemos de nuevo para volver lentamente a la posición inicial.
  4. Cuando volvemos a la posición inicial, cambiamos de pierna y repetimos el mismo movimiento que hicimos con la otra.
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Finalmente, repetimos el movimiento unas 12 veces con cada pierna , descansamos un poco y hacemos las repeticiones de nuevo, para completar tres juegos. Es aconsejable practicar este ejercicio unas tres veces por semana, para fortalecer a los gemelos de la manera correcta.

Los gemelos pueden incluso necesitar más trabajo que otros músculos para fortalecerlos, pero con paciencia y consistencia podremos aumentar su volumen. Hemos visto dos ejercicios, pero hay una multitud de ellos que puedes hacer fácilmente en tu propia casa.

Pistola de cuclillas: ¿qué es este ejercicio y cómo hacerlo? Es hora de llevar la postura en cuclillas un paso más allá, así que le sugerimos que se atreva a probar la pistola de postura en cuclillas, un ejercicio grande y complejo. Leer más «

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