Los mejores 4 entrenamientos para trabajar los músculos de las piernas

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Las piernas son una de las partes más importantes de nuestro cuerpo. Con ellos, nos movemos y nos paramos. Es necesario que las piernas permanezcan sanas y fuertes para que funcionen correctamente durante toda la vida. Por lo tanto, presentaremos hoy los 4 mejores entrenamientos para trabajar los músculos de las piernas .

Cuclillas completas

Esa práctica está llena de sentadillas. La postura en cuclillas es muy efectiva para trabajar las piernas. En este ejercicio, normalmente se calcula cuadriceps , glúteos, pantorrillas y aductores .

Antes de empezar a entrenar, hidrátate bien y calienta tus músculos. Un poco de estiramiento y cinco minutos de trote son suficientes para calentar y poner a trabajar las piernas.

  • Cinco series de veinte sentadillas: al ser el primer ejercicio de entrenamiento, son sólo sentadillas regulares, por lo que los músculos de las piernas están más calientes. Al hacer una postura en cuclillas, es muy importante no poner el cuerpo hacia adelante, sino hacia atrás.

Para ayudarle a ponerse en cuclillas correctamente, puede empezar con una silla o un banco . Haga el movimiento como si fuera a sentarse, pero sin sentarse realmente. Sus pantorrillas deben estar en un ángulo de noventa grados. Es muy importante hacer este ejercicio correctamente para trabajar los músculos de las piernas.

  • Cinco series de veinte sentadillas de salto: Esta sentadilla es como una sentadilla normal, pero con un salto antes. Es decir, saltar y caer en cuclillas. De esa misma postura en cuclillas toma el impulso de saltar de nuevo.
  • Cinco series de veinte ocupantes ilegales de sumo: los ocupantes ilegales de sumo son un tipo de sentadilla que simula la pose hecha en sumo. Usted debe abrir las piernas ligeramente y hacer la postura en cuclillas un poco más baja que la postura en cuclillas normal.
Mira también:   Cómo ganar masa muscular sin aparatos de gimnasia

Este primer entrenamiento es un buen comienzo para trabajar los músculos de las piernas . Las sentadillas siempre estarán presentes en los entrenamientos de piernas, ya que aportan muchos beneficios. Además de tonificar y girar, queman grasa y dan fuerza a los músculos.

Hermosas piernas moribundas

Piernas hermosas son simplemente piernas sanas . Este tipo de entrenamiento se puede realizar dos veces por semana, para que las piernas tengan un día de descanso. Si el entrenamiento se hace fácil, puede usar pesas o aumentar las repeticiones gradualmente .

La idea es avanzar si no sólo quieres trabajar los músculos de las piernas, sino también desarrollarlos.

Cinco rondas de los siguientes ejercicios:

  • Treinta tacones de tijeras.
  • Veinticinco sentadillas.
  • Veinticinco sentadillas de salto.
  • Dez burpees . Los burpees son un ejercicio en CrossFit , donde se debe saltar, flexionar y volver a la posición inicial. Si no está familiarizado con burpees , puede averiguarlo haciendo clic aquí .
  • Cincuenta omitiendo . El saltar es como un trote, pero llevando las rodillas a la altura de la cadera.

Trabajar los músculos de las piernas: adiós a la flacidez

Trabajo, tono, giro . Todo esto requiere esfuerzo y constancia. En los primeros días de cualquiera de estos entrenamientos, es probable que le duelan las piernas. Sin embargo, esto es normal e incluso bueno, porque significa que incluso has trabajado tus músculos. Poco a poco, el dolor disminuirá a medida que los músculos ganen fuerza .

Ese otro entrenamiento a seguir requiere mucha dedicación. Recuerde que cuando trabaje las piernas debe usar zapatos adecuados y hacer los ejercicios sobre una superficie sin irregularidades.

Tres rondas de los siguientes ejercicios:

  • Veinticinco tacones de tijeras.
  • Quince burpees
  • Treinta sentadillas
  • Veinte sentadillas de sumo
  • Quince sentadillas pistola . Esta postura en cuclillas es un tipo de postura en cuclillas que se realiza con una pierna estirada hacia adelante y la otra hacia abajo. Si todavía no tienes mucha fuerza, puedes agacharte a mitad de camino, o agarrarte con la ayuda de un poste o poste.
  • Veinte sobornos con cada pierna. Los sobornos se hacen colocando las rodillas y las manos en el suelo. Mantenga la espalda recta y estire una pierna lo más alto posible, luego regrese a la posición inicial. Haga esto veinte veces en cada pierna.
  • Diez sentadillas con un salto.
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Patas de acero

Este último ejercicio para trabajar los músculos de las piernas es el más difícil . Debe calentar muy bien antes de empezar a trabajar duro. Durante el entrenamiento, puedes escuchar música o incluso invitar a tus amigos a entrenar contigo. Esto ayudará en la formación.

Dos rondas de los siguientes ejercicios:

  • Treinta sentadillas .
  • .

  • Cincuenta tacones de tijeras.
  • Veinticinco sentadillas de salto.
  • Quince burpees .
  • .

Cuatro rondas de 45 segundos de los siguientes ejercicios:

  • El cangrejo camina: son pasos para ponerse en cuclillas. Es decir, haces una sentadilla y te mueves de lado sin dejar la posición.
  • Comisiones alternando cada pierna.
  • Saltar.
  • Sentarse en la pared de la punta del pie: este ejercicio consiste en apoyar la espalda en la pared mientras se está en cuclillas, pero con los dedos de los pies doblados. Es decir, en la punta del pie.

¡No dejes que nada te impida entrenar!

Trabajar los músculos de las piernas puede ser un poco doloroso al principio . No durante el entrenamiento, sino al día siguiente. Por lo tanto, se recomienda que después del entrenamiento haga un pequeño estiramiento para refrescar y oxigenar los músculos. También puede hacer algunos masajes con crema o aceite de coco antes de acostarse.

Estos entrenamientos de los músculos de las piernas pueden parecer complejos. Sin embargo, esta no es razón para no intentarlo. Nadie dijo que sería fácil tener músculos firmes. Además, estos entrenamientos pueden ser la motivación y el comienzo de otras grandes metas . ¡Adelante! Hacia tener patas de acero!

Los cinco mejores ejercicios para aumentar la masa muscular en las piernas En la práctica, uno de los principales objetivos de muchos de los que asisten regularmente al gimnasio es aumentar la masa muscular. Leer más «

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