Ejercicios de piernas para mujeres: fortalecimiento y definición

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Si tu objetivo es fortalecer y definir tus piernas, en el siguiente artículo te mostraremos ejercicios de piernas para un entrenamiento completo que puedes hacer en el gimnasio. Necesitará algún equipo específico, pero si entrena en casa, puede reemplazarlo con lo que tenga disponible.

Ejercicios de piernas para fortalecer y definir

Podríamos decir que los hombres se concentran en sus brazos cuando se trata de entrenar y las mujeres suelen prestar más atención a los ejercicios de piernas cuando se trata de entrenar. Es por ello que existen ejercicios específicos para cada sexo en función de sus objetivos.

En este caso, le mostraremos un entrenamiento completo con ejercicios de piernas que tiene como objetivo fortalecer y definir las extremidades inferiores. El programa puede repetirse dos o tres veces por semana y consta de los siguientes ejercicios:

1. fregadero de mancuerna

Párese con la espalda recta y una pesa en cada mano. Da un paso adelante con la pierna derecha, dobla la rodilla y baja el cuerpo al mismo tiempo que flexionas la pierna izquierda, hasta que esté muy cerca del suelo.

Mantenga pulsado durante unos segundos y vuelva a la posición inicial. Repita con la pierna izquierda hacia adelante.

2. cuclillas básicas

Ciertamente, ponerse en cuclillas es uno de los ejercicios de piernas que no puede faltar en un entrenamiento para fortalecer y definir las extremidades inferiores. Una vez dominada la postura en cuclillas básica, sólo se trata de intensificar la práctica. Pero para empezar, los tradicionales servirán.

Mira también:   Los 7 mejores consejos para hacer abdominales correctamente

Párese con las piernas separadas en el ancho de las caderas y la espalda recta. Luego doble las rodillas mientras baja el cuerpo. La idea es que las nalgas permanezcan’fuera’ y que las rodillas no vayan más allá de la línea imaginaria de puntillas.

3. clavija de pie

Necesitará dos mancuernas o pesas, una en cada mano. Párese y, si necesita mantener el equilibrio, coloque una silla o asiento frente a usted. Luego, levante los talones y lleve todo el peso del cuerpo hasta la punta de los pies.

Mantenga esta postura durante tres segundos y luego baje los talones lentamente. Repita 10 veces y complete tres series de esta manera.

4. ocupación en cuclillas con abs

Sí, aunque no lo creas, ambos ejercicios se pueden combinar, y lo mejor es que nos permiten fortalecer y fijar las piernas. Empiece como una postura en cuclillas básica, pero cuando levante su cuerpo, toque su rodilla derecha con su codo izquierdo.

Para hacer esto, usted necesitará dirigir el cuerpo ligeramente hacia este lado. Así que, baja la pierna, haz otra sentadilla y ahora levanta la pierna izquierda. Después de dominar la técnica, puede hacer este ejercicio con saltos doblando las rodillas.

5. círculos con patas

Para hacer este ejercicio, debe acostarse boca arriba en un colchón, con los brazos a los lados del cuerpo. Levante su pierna derecha, bien extendida, y luego circule en sentido horario y antihorario. Después de completar 10 repeticiones, baje la pierna, levante la izquierda y así complete la serie.

6. saltando en cuclillas

De nuevo la postura en cuclillas es la estrella de los ejercicios de piernas, aunque en este caso es una opción un poco más dinámica que la básica. Para hacer el ejercicio, usted debe usar su peso corporal para levantarse estirando las piernas y dando un salto. La idea es que los pies se levanten del suelo.

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

7. media cuclillas con pelota médica

Si no tiene este equipo, puede usar otro objeto grande. Párese con las piernas juntas y luego flexione ligeramente las rodillas. Recuerde no ir más allá de la línea imaginaria de puntillas con ellos.

Levante los brazos y sostenga la pelota médica por encima de la cabeza durante al menos 20 segundos. Luego baje los brazos y vuelva a la posición inicial. Haga 12 repeticiones y tres series.

8. sentadilla con patada lateral

El último de los ejercicios de piernas es otra variación de la postura en cuclillas. Comienza de la misma manera que lo básico, pero cuando te levantas, debes «patear» hacia atrás con la pierna derecha. Luego repita con la izquierda.

Así que, con estos ejercicios de piernas para mujeres, usted logrará su objetivo y mostrará piernas fuertes y bien definidas en poco tiempo. Verá los primeros resultados en aproximadamente un mes, si repite el ejercicio tres veces por semana y también mantiene una dieta equilibrada.

Mejores 4 entrenamientos para trabajar los músculos de las piernas Presentaremos hoy los 4 mejores entrenamientos para trabajar los músculos de las piernas, para que se despida de la celulitis y fortalezca sus miembros inferiores. Leer más «

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    I never found any interesting article like yours.

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    the {internet|net|web} will be {much more|a lot more} useful than ever before.|
    I {couldn’t|could not} {resist|refrain from} commenting.
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    your {email|e-mail} subscription {link|hyperlink} or {newsletter|e-newsletter} service.

    Do {you have|you’ve} any? {Please|Kindly} {allow|permit|let} me {realize|recognize|understand|recognise|know} {so that|in order that} I {may just|may|could} subscribe.
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    {It is|It’s} {appropriate|perfect|the best} time to make some plans
    for the future and {it is|it’s} time to be happy.

    {I have|I’ve} read this post and if I could I {want to|wish
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    {In my opinion|Personally|In my view}, if all {webmasters|site owners|website owners|web owners} and
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    internet {users|people|viewers|visitors}, its really
    really {nice|pleasant|good|fastidious} {article|post|piece
    of writing|paragraph} on building up new {blog|weblog|webpage|website|web site}.|
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    blog|your site|your web site|your website}!|
    Way cool! Some {very|extremely} valid points! I appreciate you {writing this|penning
    this} {article|post|write-up} {and the|and also the|plus the} rest of the {site is|website is} {also very|extremely|very|also really|really} good.|
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    great} {blog|website|web site|site}. I stumbledupon it 😉 {I
    will|I am going to|I’m going to|I may} {come back|return|revisit} {once again|yet
    again} {since I|since i have} {bookmarked|book marked|book-marked|saved as a favorite} it.
    Money and freedom {is the best|is the greatest} way to change, may you
    be rich and continue to {help|guide} {other people|others}.|
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    appeal|appearance}. I must say {that you’ve|you have|you’ve} done a {awesome|amazing|very good|superb|fantastic|excellent|great} job with this.
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    on {Safari|Internet explorer|Chrome|Opera|Firefox}.
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    These are {really|actually|in fact|truly|genuinely} {great|enormous|impressive|wonderful|fantastic} ideas in {regarding|concerning|about|on the topic of} blogging.
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    {I love|I really like|I enjoy|I like|Everyone
    loves} what you guys {are|are usually|tend to be} up too.
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    and {exposure|coverage|reporting}! Keep up the {superb|terrific|very good|great|good|awesome|fantastic|excellent|amazing|wonderful}
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    I came to {give it a look|look it over|take a look|check it out}.
    I’m definitely {enjoying|loving} the information. I’m {book-marking|bookmarking} and will be tweeting
    this to my followers! {Terrific|Wonderful|Great|Fantastic|Outstanding|Exceptional|Superb|Excellent} blog and {wonderful|terrific|brilliant|amazing|great|excellent|fantastic|outstanding|superb} {style and design|design and style|design}.|
    {I love|I really like|I enjoy|I like|Everyone loves}
    what you guys {are|are usually|tend to be} up too.

    {This sort of|This type of|Such|This kind of} clever work and {exposure|coverage|reporting}!
    Keep up the {superb|terrific|very good|great|good|awesome|fantastic|excellent|amazing|wonderful} works
    guys I’ve {incorporated|added|included} you guys
    to {|my|our|my personal|my own} blogroll.|
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    I’m {looking|planning|going} to start my
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    then most blogs and I’m looking for something {completely unique|unique}.
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    a {honest|reasonable|fair} price? {Thanks a lot|Kudos|Cheers|Thank
    you|Many thanks|Thanks}, I appreciate it!|
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    with it}!|
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    to do with {web browser|internet browser|browser} compatibility but I {thought|figured} I’d post to
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    the {book|e-book|guide|ebook|e book} in it or something.
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    {current|present|existing} at this {website|web site|site|web page} is
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    plugin or anything you can {advise|suggest|recommend}? I get so much
    lately it’s driving me {mad|insane|crazy} so any {assistance|help|support} is
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    produce|that will make} {the biggest|the largest|the greatest|the most important|the most significant} changes.
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    what the|just what the} theme {is called|is named}. {Thanks|Many thanks|Thank you|Cheers|Appreciate it|Kudos}!|
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    be written {any better|much better}! {Reading through|Looking at|Going through|Looking through} this
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    {this article|this information|this post} to him. {Pretty sure|Fairly certain} {he will|he’ll|he’s going
    to} {have a good|have a very good|have a great} read.

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    your views on {this website|this site|this web site}.|
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    every week|daily|on a regular basis}. Your {story-telling|writing|humoristic} style is {awesome|witty}, keep {doing what
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    {I wanted|I needed|I want to|I need to} to thank you for this {great|excellent|fantastic|wonderful|good|very good} read!!
    I {definitely|certainly|absolutely} {enjoyed|loved} every {little bit
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    {Hi|Hello|Hi there|What’s up}, just wanted to {mention|say|tell you},
    I {enjoyed|liked|loved} this {article|post|blog post}.

    It was {inspiring|funny|practical|helpful}. Keep on posting!|
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    site} post page to all my {friends|associates|contacts}, {because|since|as|for the reason that} if like to read it {then|after that|next|afterward} my {friends|links|contacts} will too.|
    My {coder|programmer|developer} is trying to {persuade|convince} me to move to .net from PHP.
    I have always disliked the idea because of the {expenses|costs}.
    But he’s tryiong none the less. I’ve been using {Movable-type|WordPress} on {a number of|a
    variety of|numerous|several|various} websites for about a year
    and am {nervous|anxious|worried|concerned} about switching to another platform.
    I have heard {fantastic|very good|excellent|great|good}
    things about blogengine.net. Is there a way I can {transfer|import} all my wordpress {content|posts}
    into it? {Any kind of|Any} help would be {really|greatly} appreciated!|
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