Variaciones del ejercicio de levantamiento de cadera

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La elevación de la cadera con las rodillas dobladas es un ejercicio ideal para trabajar, entre otras cosas, sobre el abdomen, los glúteos y los isquiotibiales. Además, debe saber que existen muchas variaciones de este ejercicio, ya sea con el equipo o con el peso del propio cuerpo.

Por lo tanto, presentamos en este artículo algunos ejercicios de levantamiento de cadera que le permitirán aumentar la intensidad de sus sesiones abdominales.

Los abdominales son uno de los músculos más difíciles de definir . Conseguir una barriga apretada sólo es posible si se cuida la alimentación, se realizan sesiones de cardio y se realizan los ejercicios adecuados.

A continuación se presentan algunos ejercicios con los cuales usted también trabajará en otros músculos de su cuerpo. Tome nota e inclúyalos en su rutina de entrenamiento!

Ejercicios de elevación Cadera con las rodillas dobladas

1-Elevaç cadera con las rodillas dobladas sin equipo

La elevación caderas con las rodillas dobladas es un buen ejercicio para trabajar las nalgas y los abdominales. En esta primera variación, no se necesita ningún tipo de equipo y es muy sencillo de hacer.

Todo lo que tiene que hacer es acostarse en el suelo, apoyando los brazos en el costado del cuerpo. Luego doble las rodillas y levante ligeramente los pies del suelo.

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Luego, debe acercar las rodillas hacia usted utilizando los músculos de la parte inferior del abdomen. Continúe moviéndose hasta que la cadera se separe del suelo . Exhale mientras hace el movimiento.

Al final de cada repetición, es mejor apretar los músculos abdominales y luego volver a la posición inicial mientras se inhala.

2-Alto Cadera con una pata

Aquí hay otro ejercicio de elevación para principiantes que permite trabajar con movilidad y resistencia. Los músculos involucrados son los glúteos, abdominales, isquiotibiales y caderas.

Además, no necesitas ningún tipo de equipo. Así que lo siguiente que hay que hacer es acostarse boca arriba en el suelo con la rodilla doblada y el talón bien apoyado en el suelo.

Para continuar, sostenga la rodilla opuesta y luego llévela a su pecho. Una vez allí, es hora de mantener la posición de la rodilla en el pecho durante todo el movimiento.

Lo más importante es estabilizar el tronco y levantar las caderas para que la pierna y los hombros de apoyo estén en línea recta. No olvide contraer los glúteos, mantener la posición y bajar para volver a la posición inicial.

«Puedes ser motivado por el miedo, y también por la recompensa. Pero ambos métodos son sólo temporales. Lo único que dura es la automotivación.

-Arroz casero

3. Elevación de cadera y flexión de rodilla en la pelota suiza

Aquí va otro ejercicio para trabajar la fuerza que involucra el trabajo de los músculos isquiotibiales, glúteos y espalda. Es un ejercicio sencillo, recomendado para un nivel intermedio y sólo se necesita una pelota suiza para poder hacerlo.

Al igual que con todos los demás ejercicios, usted debe comenzar en el suelo mirando hacia arriba y colocar sus pantorrillas en la pelota suiza. Para continuar, levante las caderas del suelo para formar una línea recta desde los pies hasta los hombros .

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A partir de ahí, es el momento de rodar la pelota hacia ti mientras flexionas las piernas y elevas las caderas. Debe terminar la repetición con los pies apoyados en el balón y dibujar una línea recta desde las rodillas hasta los hombros. Haga rodar la pelota de vuelta a la posición inicial y complete el resto de las repeticiones.

4 – Elevador de cadera con contracción de pelota médica

Finalmente, presentamos un ejercicio perfecto para trabajar los abdominales, glúteos, isquiotibiales, espalda y caderas. En cuanto al equipo, sólo se necesita una pelota médica y una alfombra para apoyar la espalda en el suelo.

Para comenzar el ejercicio, apoye la espalda en el suelo y doble las rodillas. Los brazos deben estar extendidos hacia los lados, los talones apoyados en el suelo y los pies separados a lo ancho de las caderas.

El ejercicio consiste en colocar una pelota medicinal entre las rodillas y mantener la posición lo más alta posible . Debes contraer los abdominales y empujar los talones hacia el suelo, al mismo tiempo que las caderas se elevan y las rodillas se contraen entre sí.

Asegúrese de terminar el movimiento contrayendo los glúteos, sin necesidad de usar la región lumbar, y luego regrese a la posición inicial.

Para terminar, no olvide que antes de hacer todos estos ejercicios debe hacer un buen calentamiento para evitar les ões . Estamos seguros de que obtendrá grandes resultados con estos ejercicios!

7 agachándose para tallar las nalgas Las sentadillas son sin duda uno de los mejores ejercicios para esculpir las nalgas. Hemos preparado una lista con diferentes variaciones. Leer más «

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