Glúteos firmes para este Año Nuevo

¿Quién no ha deseado alguna vez tener unos glúteos firmes para lucir palmito? No esperes que se cumpla tu deseo, muévete con estilo y hazlo realidad. Te proponemos una tabla de 5 sencillos ejercicios. Con una rutina de 10 minutos 2  o 3 veces por semana notarás la diferencia en 1 mes.

  1. Sentadillas (squats) o Sentadillas apoyadas en la pared

Es el ejercicio más básico y conocido para fortalecer glúteos. Con la sentadilla se trabajan directamente los músculos de muslo,cadera y glúteos además de fortalecer huesos,ligamentos y tendones de piernas y caderas.

– Espalda erguida, pies separados y puedes adelantar los brazos para conservar el equilibrio manteniéndolos
estirados con las palmas de las manos hacia abajo.Sacamos el culo hacia fuera y comienza a agacharte ,
mientras el tronco permanece recto pero sin bajar demasiado para no perjudicar las rodillas, y subimos contrayendo glúteos.
Puedes probar al principio a mirarte en un espejo para asegurarte que la posición sea la correcta.

sentadillas_mueveteconestilo

Para empezar 3 series de 10 sentadillas con descanso entre ellas. Según avancemos aumentaremos el número de sentadillas.

Si te cuesta mucho al principio puedes apoyarte en la pared para asegurarte que tu espalda esté recta.
Para este ejercicio, apoyas la parte superior de tu espalda, cabeza y hombros contra una pared y te deslizas hacia abajo, formando un ángulo de 90º en tus caderas. Tus rodillas deben quedar directamente sobre tus talones.

sentadillas_contrala_pared

  1. Zancadas alternas o manteniendo la posición.

Permiten entrenar no sólo la dureza de los glúteos sino la estabilidad. De pie en posición relajada da un paso largo hacia delante, pon recta la cadera. Despacio y de forma controlada, baja hasta que la rodilla de la pierna más atrasada casi toque el suelo. Sube haciendo presión con el talón en el suelo y repite con la otra pierna.

Haz 10 repeticiones con cada pierna.

  1. En cuadrupedia patada posterior

Nos colocamos en posición de cuadrupedia y evitando el arqueo de la columna  llevamos la pierna hacia atrás estirándola o doblándola. Apreta el glúteo y el abdomen para que no se curve la espalda.

Patada posterior

10 repeticiones con cada pierna

  1. Puente

Empieza tumbada boca arriba. Levanta la pelvis hacia el techo, apretando los glúteos y los abdominales. Las plantas de los pies quedan bien apoyadas en el suelo y los brazos, a los lados del cuerpo. Encoge los glúteos mientras elevas la cadera. Manténte así durante 5 segundos y regresa a la posición inicial. Realiza 10 elevaciones

puente_mueveteconestilo

  1. Elevación Lateral de Pierna

Acuéstate sobre un costado con las piernas estiradas y apóyate sobre el antebrazo para que logres estabilidad, levanta la pierna y estírala lo más que puedas, no debes doblar las rodillas ni apoyar las piernas en ninguna parte, vuelve a la posición original lentamente.

elevacionpiernaletral

Tres series de 10 repeticiones con cada pierna.

No esperes al próximo año y empieza estas Navidades.

¡¡FELIZ NAVIDAD DESDE MUÉVETE CON ESTILO!!

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Glúteos firmes para este Año Nuevo