Ejercicios de levantamiento de glúteos: ¿cuáles son los mejores?

¡Comparte!

Es un hecho que ser capaz de presumir de tener un bonito trasero nunca será malo , tanto si eres hombre como mujer. Todos hemos soñado con tener glúteos firmes y bien torneados. ¿Qué podemos hacer para lograr este objetivo? ¿Hay ejercicios para levantar los glúteos?

Si no cuidamos esta parte de nuestro cuerpo, tendremos músculos blandos o sin forma debido a una capa de grasa corporal que se acumula en el área.

¿Cómo evitar esta situación? Es simple: con una dieta adecuada y una rutina de ejercicios especialmente preparada para esa región . Estas son las claves para ganar volumen, firmeza y buena forma en esta parte del cuerpo.

Conseguir unos glúteos firmes y fuertes es posible gracias a que, como cualquier otro músculo, puede crecer si se estimula correctamente. En realidad el glúteo es uno de los músculos más grandes de todo el cuerpo , lo que le ayuda a crecer si se trabaja de la manera correcta.

Lo mejor de estos ejercicios de levantamiento de glúteos es que son muy fáciles de hacer. Si no tiene experiencia, es posible que inicialmente necesite la ayuda de un capacitador, pero con un poco de práctica podrá hacerlo todo usted solo.

A medida que mejore su técnica, puede introducir algunas variaciones , como sostener algunas pesas con las manos. De esta manera, sus glúteos no se acostumbrarán al estímulo y seguirán siendo necesarios durante los ejercicios.

Por lo tanto, le recomendamos que haga estos ejercicios específicos para fortalecer esta región del cuerpo, ejercicios para levantar los glúteos y dejarlos firmes. Además, si tienes la constancia como virtud, con sólo 20 minutos al día y 3 veces a la semana ya tendrás suficiente ejercicio para mantener unas nalgas sensacionales.

Algunos ejercicios de levantamiento de glúteos

Probablemente después de todo lo que hemos dicho, ya estás demasiado entusiasmado para trabajar en tus nalgas tan pronto como sea posible. Así que los siguientes son algunos ejercicios simples que se pueden realizar:

Gluteus 4 soportes dinámicos

Ponemos las manos y las rodillas en el suelo, y al mismo tiempo mantenemos el tronco completamente activado, contraído. Luego levantamos una pierna hacia arriba, como una patada, para que la rodilla se mantenga a 90 grados . El ejercicio será más completo si se realiza con mayor amplitud, es decir, si empujamos la pierna lo más lejos posible hasta llegar al aire mientras bajamos la espalda. Después de realizar repeticiones con una pierna, se debe realizar con la otra pierna.

En cuclillas

Cuando hablamos de ejercicios de levantamiento de glúteos, la postura en cuclillas es una de las más famosas. Parados y con las piernas abiertas en dirección a la abertura de los hombros, colocamos los brazos extendidos hacia adelante, o también cruzados detrás de la nuca, y hacemos un movimiento similar a sentarse, pero descendiendo lentamente y manteniendo la posición con la fuerza de nuestros muslos.

Nos bajamos hasta que nuestros muslos están paralelos al suelo, y nos levantamos para volver a la posición donde comenzó el ejercicio. Se debe tener cuidado de mantener las rodillas rectas en relación con el pie durante la postura en cuclillas, sin que apunten hacia adentro o hacia afuera en relación con la dirección de nuestros pies.

Levantamiento de pelvis

Este ejercicio puede dividirse en dos partes. Comienza con la espalda de la persona contra el suelo, y las rodillas dobladas con las plantas de los pies apoyadas en el suelo.

Mientras mantenemos el abdomen y el tronco firmes, levantamos la cadera, como si una línea nos arrastrara a través del ombligo, lo más alto posible. Los glúteos deben apretarse para alcanzar la altura máxima. Los hombros deben estar siempre en contacto con el suelo. Al bajar las caderas, los glúteos no deben tocar el suelo, sólo deben acercarse antes de volver a subir.

Glúteos 4 soportes isométricos

Similar al ejercicio anterior de 4 soportes, también deberíamos tener las rodillas y los codos apoyados en el suelo, intentando mantener el equilibrio. Luego, levantamos una de las piernas lo más alto posible y la mantenemos en esta posición durante unos segundos. Al bajar la pierna, esto se debe hacer lentamente para mantener la presión sobre los glúteos y aumentar la tensión muscular.

Cuclillas de sumo

Al realizar este otro tipo de postura en cuclillas, es importante tener en cuenta que cuanto más separados pongamos los pies, mayor será la activación producida en el músculo glúteo.

Con los pies separados y el abdomen firme, flexione las rodillas manteniendo las caderas apuntando hacia atrás. El movimiento es diferente de «sentarse» en la postura en cuclillas anterior, por lo que las nalgas deben retroceder y no hacia abajo. Podemos describir el movimiento como si alguien tirara de la persona hacia atrás por la cintura y no pudiera mover los pies, viéndose obligado a doblar las rodillas y empujar los glúteos tanto como sea posible. Cuando llegue el momento de volver a la posición inicial, debemos mantener los glúteos contraídos.

Patinaje lateral

Este ejercicio comienza desde una posición con ambos pies juntos y de pie. A partir de este punto, nos ponemos en cuclillas empujando la cadera hacia atrás, manteniendo la espalda recta y el abdomen firme. Intentamos mover el pie derecho de lado, aún agachado, lo más posible apoyado suavemente con la planta del pie en el suelo.

A continuación, saltamos con un impulso del pie izquierdo y una fuerza gluteal en el mismo lado, de modo que el pie derecho también se levanta y aterriza de nuevo agachado, pero ahora con el pie izquierdo alejado del cuerpo . Luego volvemos a saltar ahora con el impulso de los glúteos derechos, y así sucesivamente, yendo de un lado a otro.

Desplazamiento lateral

Empezando desde una posición con ambos pies juntos y de pie, ponemos el pie derecho a un lado e inclinamos la cadera hacia atrás mientras doblamos la rodilla en sentido contrario para hacer un cambio.

Partiendo de esta posición con la rodilla todavía doblada, empujamos el cuerpo hacia atrás hasta que estemos derechos y repetimos el movimiento hacia el lado opuesto: cambiamos el lado de la posición. Si la rodilla izquierda fue detenida y flexionada, en el siguiente descenso con la cadera la izquierda estará recta y separada y la derecha flexionada.

Crossover con patada trasera

Con los tobillos unidos al crossover, un dispositivo de gimnasia, levantamos la pierna hacia atrás y realizamos movimientos hacia arriba y hacia los lados. Luego repetimos el mismo proceso con la otra pierna. La rodilla debe permanecer a 90 grados del suelo durante todo el ejercicio.

Fregadero o avance

Este es uno de los ejercicios para levantar los glúteos más potentes. De pie, con los pies separados en la abertura del hombro, movemos una pierna hacia adelante mientras mantenemos el otro stop, flexionando ambos para bajar y manteniendo siempre el torso firme y elevado.

Es importante mantener la concentración y ascender y descender de forma correcta y controlada durante todo el ejercicio , de modo que el peso se mantenga en la pierna delantera para que sea más fácil mantener el equilibrio.

Paso

Para realizar este ejercicio, es necesario colocar un escalón en el suelo, justo delante de nosotros. Subimos y bajamos el escalón que tenemos enfrente, mientras movemos los brazos simulando una marcha militar. Es posible hacer lo mismo delante de un escalón o una escalera.

Mira también:   Sesiones de entrenamiento con pesas totales: un entrenamiento completo

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