Ejercicios para fortalecer los glúteos en casa

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¿Quieres fortalecer tus nalgas? Tenga en cuenta que no es esencial inscribirse en una academia para lograr este objetivo. Esto se debe a que hay varios ejercicios que le permiten tonificar los glúteos en su propia casa.

La famosa excusa de la falta de tiempo

Sin duda es la excusa más común entre aquellos que no pueden mantener una rutina de ejercicios, pero que no dejan de soñar con el físico perfecto. Para mostrar un cuerpo envidiable y sentirse bien, disciplina y perseverancia son conceptos que no pueden ser ignorados.

Hay ejercicios clásicos para fortalecer los glúteos en casa. Se trata de entrenamientos rápidos que requieren sólo unos pocos minutos y un equipo reducido – básicamente ropa y zapatos adecuados.

Además, también hay entrenamientos más complejos que también se pueden hacer en la comodidad del hogar.

Acuclillarse: el ejercicio clave para fortalecer los glúteos

En primer lugar, este no es el único ejercicio disponible para fortalecer los glúteos. Pero si uno de los objetivos principales es tonificar y mantener esta área del cuerpo manchado, se deben incluir las sentadillas . Su ejecución es extremadamente simple:

  • Párese con las piernas extendidas sobre los hombros. Además, los brazos permanecen rectos hacia adelante, ligeramente por encima de la altura de la cabeza y con las palmas hacia el piso.
  • Luego, flexione las rodillas al mismo tiempo que las nalgas retroceden , hasta que estén «sentadas» en una silla imaginaria. Mientras desciende, mueva los brazos y manténgalos rectos hasta que estén justo por encima de las caderas, con las palmas hacia arriba.
  • Mantenga la posición durante unos segundos. Luego reanude la posición inicial; realice cuatro series de 15 repeticiones cada una a intervalos de 30 segundos.
Mira también:   4 grandes ejercicios para entrenar la espalda

Media cuclillas

Squat ofrece variaciones útiles para diversificar su entrenamiento. También podemos usar variaciones para ejercitar simultáneamente pantorrillas y muslos . Una de las modificaciones más populares es el medio de postura en cuclillas.

  • La posición inicial es la misma. Basta con cambiar la distribución de los brazos: en este ejercicio van hacia los lados, totalmente relajados y con las palmas de las manos hacia adentro.
  • Da un gran paso con el pie derecho . Antes, doble la rodilla izquierda hasta que casi toque el piso. Los brazos deben permanecer colgando de los lados sin hacer ningún movimiento. La espalda tiene que estar completamente recta, mientras que la rodilla que está delante no puede exceder la línea del dedo del pie.
  • Mantenga la postura durante unos segundos y devuelva el pie derecho a su punto de origen. Inmediatamente realice un nuevo paso, esta vez avanzando la pierna izquierda y flexionando la rodilla derecha hasta que casi toque el suelo.
  • Realice cuatro series de 20 repeticiones cada una (10 para cada pierna) a intervalos de 30 segundos.

Cuerda para saltar

Además de servir para fortalecer los glúteos en casa, este ejercicio es un excelente aliado para mejorar la resistencia . En general, se puede hacer en cualquier lugar, el equipo y los requisitos de espacio son mínimos.

El ejercicio se puede dividir de la siguiente manera: dos intervalos de un minuto con 20 segundos de descanso. Luego dos intervalos adicionales de un minuto y medio, aumentando el período de descanso a 30 segundos.

También hay diferentes tipos de saltos que puedes probar para ver cuál prefieres.

Mira también:   Se lanza el desafío: 30 días de formación con bar

Subir escaleras

Las escaleras son un ejercicio simple, fácil de hacer , y también muy positivo entre los que ocurren fuera de la academia. Incluso algunos entrenadores de fitness en estos espacios a menudo incluyen esta actividad entre sus prácticas.

Así que, usando los dedos como punto de apoyo y con los brazos a cintura, suba los escalones en sentido contrario, tratando de doblar las rodillas lo menos posible.

Al final, complete tres pisos (o una distancia aproximada), con intervalos de 30 segundos entre un piso y otro.

Contracción de los glúteos

  • En un colchón, párese sobre cuatro soportes con las rodillas, los codos y los antebrazos apoyados en el suelo. La espalda debe estar en línea recta y el abdomen contraído.
  • Levante la pierna derecha y lleve la rodilla (sin estirarla) a la altura de la cadera . Mantenga su postura durante dos segundos, mientras contrae los glúteos .
  • A continuación, vuelva a la posición inicial y realice el movimiento con la pierna izquierda. Finalmente, realice cuatro series de 20 repeticiones (10 con cada pierna).

5 consejos para que los ejercicios de glúteos den excelentes resultados Uno de los problemas más comunes en el mundo académico es que no siempre logramos nuestros objetivos. Vea por qué los ejercicios para los glúteos no funcionan. Leer más «

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