Ejercicios para lograr el objetivo de tener glúteos definidos y firmes

¡Comparte!

Uno de los objetivos de todo atleta es tener definidas las nalgas. Aunque este «sueño» casi siempre se aplica a las mujeres, los hombres también lo quieren y trabajan duro por él y aunque no es una tarea sencilla…. ¡No es imposible! Aquí tienes algunos secretos para conseguirlo.

A medida que se acerca el verano, queremos ver resultados rápidos. Bueno, tenemos que aclarar que todo tipo de ejercicio requiere perseverancia y paciencia, así como calma. Si este verano no puedes usar el traje de baño ajustado que tanto te gusta, podrás hacerlo la próxima vez. Pero no hagas locuras, todo el mundo es un cuerpo de playa.

Te diremos cómo hacer un ejercicio de entrenamiento sencillo con el que es posible obtener buenos resultados, quizás un poco lentos pero duraderos.

Definir las nalgas no es un sueño

Incluso sin ir al gimnasio, puedes tener algunas nalgas definidas. Si ya va al gimnasio, puede reforzar su entrenamiento con estos sencillos ejercicios en casa. Sólo necesitas veinte minutos al día y un poco de esfuerzo. Le prometemos que los resultados serán realmente notables.

Las nalgas son músculos importantes del cuerpo, pero también son músculos que hacen poco esfuerzo y por lo tanto son más difíciles de tonificar. Pero no es imposible. Tome nota de este entrenamiento que le llevará a tener glúteos firmes y definidos.

Sentadillas

Este es sin duda el ejercicio más reconocido para trabajar esa parte del cuerpo. No debe empezar a hacer demasiadas cosas, puede empezar con 30 y subir cinco cada día hasta que llegue a un número razonable.

Mira también:   5 razones por las que no ves resultados en la academia

Doscientos cincuenta es lo que recomendamos, aunque no tienes que hacerlo todo a la vez. Puede detenerse unos segundos y continuar. Si haces eso, verás cómo en un mes empezarás a ver los resultados. Si en algún momento te cansas demasiado, puedes apoyarte contra la pared en algunos.

Escaleras

¿Quién no tiene escaleras en su edificio? Olvida el ascensor, sube las escaleras y bájate. Subir escaleras fuerza los músculos de la parte superior de las piernas y hace que los glúteos trabajen.

Descender no es tan efectivo, aunque entendemos que para ascender de nuevo, es necesario descender. Si usted vive en una planta baja o no quiere que sus vecinos lo vean subir y bajar escaleras, compre un escalón para tenerlo en casa.

Pasado

Otra manera de hacer que las nalgas trabajen inmensamente es a través de este llamado ejercicio del pasado.

Debe dar un paso ancho y doblar las rodillas mientras lo hace. Para ser eficaz – y es incluso más que ponerse en cuclillas – la rodilla no debe sobrepasar el dedo del pie.

Levante la cadera

Sobre una alfombra o un tapete de Pilates , apoye los codos y las rodillas mientras estira una pierna hacia atrás y luego la otra. Esto forzará los glúteos y promoverá su tonificación. Repita el ejercicio por lo menos cincuenta veces con cada pierna diariamente y verá los resultados antes de lo que piensa.

Ejecutar

Sí, correr como lo hiciste toda tu vida ayuda, pero estamos hablando de un ejercicio aún más efectivo conocido como rodillas altas. Consiste en correr en su lugar, sin moverse, pero levantando las rodillas lo más alto posible.

Mira también:   Entrenamiento de fitness para principiantes

Para lograr una mayor eficiencia, les decimos un truco. Ponga sus manos a la altura de su abdomen y haga que sus rodillas la golpeen. Este es un ejercicio agotador, pero trae resultados visibles y excelentes.

Se ha visto que es posible tener glúteos firmes y definidos. Con un simple entrenamiento en casa, puedes hacerlo. ¡A trabajar!

Ejercicios de levantamiento de glúteos: ¿cuáles son los mejores? Todos soñamos con tener glúteos firmes y bien torneados. ¿Qué podemos hacer para lograr este objetivo? ¿Hay ejercicios para levantar los glúteos? Leer más «

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