Ejercicios para tonificar las piernas de los hombres

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Las piernas son una de las partes más descuidadas del cuerpo en el entrenamiento de muchos hombres . Sin embargo, las posibilidades de fortalecerlos son ilimitadas. Por eso, en este artículo, hemos preparado una lista con algunos de los mejores ejercicios para tonificar las piernas de los hombres.

Ciertamente un buen tono muscular en las piernas permite evitar lesiones y prevenir molestias . Los principales grupos musculares son los cuádriceps, gemelos, isquiotibiales y glúteos.

Cuando se trata de músculos tan grandes, lo ideal es que dedique un día de su entrenamiento sólo a sus piernas y asegúrese de que su entrenamiento sea efectivo.

Hay una multitud de ejercicios para tonificar y fortalecer las piernas, uno de los grupos musculares más grandes y difíciles de trabajar en el cuerpo , por lo que es esencial entrenar bien. Los ejercicios para tonificar las piernas en los hombres se pueden realizar con pesas o máquinas.

Sabemos que a menudo se olvida el fondo en el gimnasio, pero no es menos importante que la parte superior .

Por esta razón, hemos preparado una lista de lo que consideramos los mejores ejercicios para tonificar las piernas de los hombres. Aprende y elige tus favoritos para incluir en tus sesiones de entrenamiento!

Ejercicios para tonificar las piernas de los hombres

1 – En cuclillas con barra

El primero de los ejercicios para tonificar las piernas en los hombres es ponerse en cuclillas con una barra. Para empezar, coloque una barra en la parte posterior de sus hombros en la base de su cuello .

Mira también:   Ejercicios de piernas para mujeres: fortalecimiento y definición

Separe los pies y sostenga la barra sobre la cabeza, colocando las manos ligeramente más anchas que el ancho de los hombros. Haga una pausa de un segundo cuando las rodillas estén dobladas 90 grados y los muslos estén paralelos en el suelo.

Mire hacia adelante, doble las rodillas, lance las nalgas hacia atrás, baje lentamente las caderas hasta el suelo y regrese a la posición inicial para completar una repetición .

Añadir la resistencia de una barra para desafiar sus límites y realizar un entrenamiento más exigente te permitirá pasar al siguiente nivel. Por lo tanto, le recomendamos que empiece con una sola barra y que, a medida que vaya ganando fuerza, añada gradualmente más peso.

2 – Elevación doble

A continuación, presentamos uno de los ejercicios ideales para fortalecer a sus gemelos . Este ejercicio tiene muchas variaciones, tales como incluir el peso para añadir alguna dificultad. Le recomendamos que preste especial atención a mantener la espalda recta en todo momento.

Para iniciar este ejercicio, seleccione el peso que desea cargar en la máquina. Lo siguiente es permanecer en la plataforma con los hombros debajo de las partes forradas .

Ambas manos deben estar ubicadas en la parte superior de la máquina, mientras flexiona ligeramente las rodillas. El ejercicio consiste en hacer extensiones de los pies levantando los talones y empujando con los pies hacia arriba.

3 – Saltos

Para realizar las zancadas debe ponerse de pie y avanzar una pierna, luego bajar las caderas hasta que ambas rodillas estén dobladas a un ángulo de 90 grados . Mantenga la rodilla más avanzada por encima del tobillo en lugar de empujarla hacia afuera. Trate de evitar que la rodilla trasera toque el piso.

Mira también:   Los beneficios de levantar más peso y consejos para llegar allí

En cuanto a la parte superior del cuerpo, es importante mantener la espalda recta, los hombros relajados y la barbilla levantada . Asegúrese de que el pecho esté bien encajado durante todo el movimiento. Es un ejercicio desafiante que requiere equilibrio, coordinación y buena postura, así como fuerza muscular.

4 – Extensión de la pata de la máquina

El último de los ejercicios para tonificar las piernas en los hombres son las extensiones de las piernas.  Este es un ejercicio de máquina en el que debe sentarse y levantar la barra con la fuerza de sus piernas . El ejercicio trabaja principalmente los músculos del cuádriceps de la parte delantera del muslo.

No olvide ajustar la máquina para que sus piernas puedan ser dobladas en un ángulo de 90 grados . No realice el ejercicio en un ángulo de menos de 90 grados, ya que esto causa tensión en la rodilla y a su vez puede causar lesiones.

Esperamos que a partir de este artículo con los mejores ejercicios para tonificar las piernas en los hombres, usted ha despertado un interés en este grupo de músculos . El siguiente paso es elegir sus ejercicios favoritos e iniciar sus sesiones de entrenamiento. ¿Qué estás esperando?

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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