Entrena tus nalgas y piernas en casa!

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El hábito de hacer ejercicio en casa es una solución para aquellas personas que no siempre tienen tiempo para ir al gimnasio. Con el tiempo, usted encontrará que un cuerpo activo lo hace ganar más en las tareas de la vida diaria, especialmente cuando se trata de los glúteos y las piernas.

La constancia llega a todos

Contrariamente a lo que muchos creen, no es necesario pasar horas en un gimnasio para verse bien. Si queremos centrarnos en el trabajo de glúteos y piernas, casi cualquier entorno es favorable. Si acompañamos la actividad física con una buena alimentación, el lugar para hacer ejercicio no importa.

Podemos ejercitar las nalgas y las piernas en cualquier lugar. Lo ideal es entrenar dos veces por semana para que los músculos se recuperen adecuadamente. La tonificación se obtiene cuando alternamos ejercicios, evitando que el cuerpo se acostumbre al mismo esfuerzo.

En casa podemos realizar tanto series múltiples como series súper exigentes. Antes de empezar, no sería una mala idea correr durante al menos 10 minutos para completar el entrenamiento cardiovascular. A continuación, veremos algunos ejercicios que puede hacer poco después.

Ejercicios para glúteos y piernas en casa

En cuclillas

Este ejercicio es uno de los más conocidos por su eficacia, pero debe realizarse manteniendo una postura correcta. De lo contrario, podríamos lastimarnos la columna vertebral y la rodilla. El dolor en la parte baja de la espalda es una señal de que algo anda mal.

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Antes de comenzar la postura en cuclillas , los pies deben estar abiertos en el ancho de los hombros. Mirando hacia adelante y con los brazos en esa dirección también. Deberíamos presionar el abdomen para obtener mejores resultados.

Acérquese al banco

Aquí sólo tienes que buscar una caja que soporte tu cuerpo y en la que no te desequilibres al subir. Lo ideal es que esté por encima de las rodillas. Este ejercicio compuesto consiste en levantar la pierna derecha y dejar la izquierda medio flexionada en el aire. Luego alterna la pierna. Haga de 15 a 20 con cada uno.

Después de dominar el ejercicio, le recomendamos que haga sus propias mancuernas con botellas llenas de agua o arena. De esta manera, añadirá peso y, aunque nos exigirá más, ayudará mucho tener patas de acero.

Patadas

Una de las cosas que debemos considerar al practicar este ejercicio es la distancia de la pierna que será levantada. Es importante que no exceda lo que está soportado, sino que lo extendamos lo más atrás posible. Sólo entonces aislarás el músculo y lo fortalecerás.

Lo mejor es que hay variaciones en este ejercicio. Por ejemplo, otra buena idea es levantar la pierna con el talón hacia abajo en un ángulo de 90°. Mantenga dos segundos y más abajo: todo el peso debe caer sobre los glúteos y nunca sobre la parte baja de la espalda.

Saltos

Una rutina de piernas y glúteos sin este ejercicio es un grave error. Aunque parezcan simples, la verdad es que la disciplina y la postura correcta son necesarias. Para no lesionar las piernas, es esencial que la punta del pie no pase la rodilla.

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Realizar cuatro series de 15 ó 20 repeticiones será más que suficiente para tonificar los bíceps femorales, cuádriceps y glúteos. Tal vez al principio es difícil para nosotros dominar la técnica. Comenzar con cinco repeticiones bien ejecutadas será mejor que hacer 15 repeticiones mal ejecutadas. La concentración es fundamental.

Puente

Este es uno de los más simples, pero más efectivos. Sólo tienes que acostarte boca arriba y separar las piernas. Subimos por el tronco presionando las nalgas sin levantar los pies del suelo. Sus brazos deben estar relajados. Pronto, descenderemos lentamente.

A veces se cree que levantar la espalda es lo correcto. Esto es falso, y aunque está separado del suelo, son las caderas que se elevan . Algunos atletas eligen levantar los brazos para realizar un trabajo extra en el abdomen.

Cuclillas de Sumo

Aunque podemos hacerlo sin peso, añadirlo será beneficioso. Podemos buscar una bolsa y poner en ella productos que pesen. Luego separamos las patas y, con la espalda erguida, descendemos sosteniendo la bolsa lo más bajo posible. Cuatro series de 15 repeticiones serán más que suficientes.

Para tonificar un músculo necesitas disciplina. Sin embargo, es posible llegar hasta allí con estos sencillos ejercicios. Recuerda que en casa tienes todo para mantenerte en forma sin tener que ir a un gimnasio.

Ejercicios caseros de glúteos Si te has fijado el objetivo de tonificar tus glúteos y no puedes ir al gimnasio, entonces te dejamos con una serie de ejercicios para los glúteos. Leer más «

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