Ejercicios de glúteos para hacer en casa

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Si te has fijado la meta de tonificar tus nalgas y no sabes cómo hacerlo y no tienes tiempo para ir al gimnasio, entonces te dejamos con una serie de ejercicios para las nalgas que puedes hacer en casa y obtener los resultados que quieres.

Ejercicios de glúteos en casa

En cuclillas:

  • Empezamos de pie, con la espalda erguida, el abdomen contraído, las piernas separadas y los pies ligeramente separados.
  • Baje las caderas como si fuera a sentarse.
  • Asegúrese de que usted tenga el pecho levantado y la espalda recta.
  • En este descenso, preste atención para que las rodillas nunca excedan la línea de pies.
  • Comenzamos con tres series de diez repeticiones , que iremos aumentando gradualmente.
  • Con el tiempo, podemos añadir algo de peso para aumentar la dificultad.

Nunca olvide mantener la espalda recta y hacer de dos a tres series de diez a quince repeticiones.

Pisadas:

  • Comenzar parado y avanzar un pie lo más lejos posible.
  • Doble ambos muslos con sus piernas.
  • La parte inferior de la rodilla casi debe tocar el suelo.
  • Volver a la posición inicial.
  • Haga lo mismo con la pierna opuesta.
  • Tres conjuntos de diez repeticiones es bueno para empezar, ya que vamos a aumentarlo más tarde.

Puente:

  • Empezamos por acostarnos boca arriba.
  • Levante las rodillas, pero deje los pies apoyados.
  • Levante , siempre bien extendido, el tronco, muy lentamente.
  • Reducir la velocidad
  • Para aumentar la dificultad, no toque el suelo al descender.
  • Haga tres series de diez repeticiones.
Mira también:   Ejercicios para lograr el objetivo de tener glúteos definidos y firmes

Extensión de cadera simple:

  • Apóyese en sus antebrazos y rodillas en posición invertida. Debe tener buen equilibrio y comodidad.
  • Extienda una pierna para levantarla del suelo tanto como sea posible.
  • Volver a la posición inicial.
  • Repita tres juegos de diez en cada lado.

Jumping Jacks:

  • Empieza de pie, espalda recta, abdomen contraído, brazos en reposo y pies ligeramente separados.
  • Salta y divide tus piernas.
  • Al mismo tiempo, levante los brazos bien extendidos sobre la cabeza y dé golpecitos con las manos.
  • Repito.
  • Haga esto durante un minuto (estamos aumentando) tres veces durante el entrenamiento (inicio, medio y final).

Sube las escaleras:

  • Haga esto durante dos minutos, tres veces durante el entrenamiento, que aumentará con el tiempo.
  • Añada pesas en los tobillos para aumentar su eficiencia.
  • Como ejercicio extra, puede levantar los talones mientras está de pie en cualquier momento del día. Sólo levántate y apoya.
  • Es excelente para aumentar los glúteos, funciona muy bien en las pantorrillas y mejora significativamente la circulación, evitando la aparición de venas varicosas.

Levantamiento de tierras:

El levantamiento topográfico, junto con la postura en cuclillas, son los ejercicios más poderosos para construir glúteos de acero.

Para realizar este ejercicio, se necesita una barra con pesas.

  • Párese en el suelo con los pies ligeramente separados.
  • Inclínese hacia adelante y agarre la barra con las manos abiertas a la anchura de los hombros.
  • Levante el tronco con el peso en las manos. Haga esto lentamente y con la espalda ligeramente arqueada, hasta que la barra esté sobre sus rodillas.
  • Baje la barra de nuevo hasta que toque el suelo.
Mira también:   ¿Cómo saber la intensidad de la hipertrofia?

Tenga mucho cuidado con su espalda para evitar cualquier tipo de lesión. Haga al menos tres series de ocho a diez repeticiones.

Patada de caballo:

  • Permanezca en una posición como si fuera a gatear y patear hacia atrás hasta donde alcanza su pierna.
  • Realizar cuatro series de veinte repeticiones por pierna.
  • Si desea aumentar la dificultad, puede adquirir algunas pesas diseñadas para pegarse alrededor del tobillo que le ayudarán a progresar en la construcción de masa muscular.

A todos estos ejercicios se le pueden añadir posturas de correr, elípticas o incluso algunas posturas de Yoga, como la postura de puente o de silla. Infórmese y no ponga excusas para no hacer estos ejercicios de los glúteos!

Ejercicios para tonificar glúteos y piernas al mismo tiempo. Le presentamos varios ejercicios para tonificar los glúteos y las piernas al mismo tiempo. Es hora de decir adiós a la flacidez y ganar algo de confianza! Leer más «

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