{"id":7975,"date":"2021-11-11T06:37:39","date_gmt":"2021-11-11T06:37:39","guid":{"rendered":"http:\/\/localhost:8888\/fitpass\/?p=7975"},"modified":"2023-01-12T15:19:14","modified_gmt":"2023-01-12T15:19:14","slug":"ejercicios-para-fortalecer-y-delinear-nuestro-booty","status":"publish","type":"post","link":"https:\/\/www.fitpass.com\/mx\/blog\/2021\/11\/11\/ejercicios-para-fortalecer-y-delinear-nuestro-booty\/","title":{"rendered":"Ejercicios para fortalecer y delinear nuestro booty"},"content":{"rendered":"
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Los gl\u00fateos son probablemente una de las partes del cuerpo m\u00e1s complicadas de trabajar. Como todo ejercicio, requiere de esfuerzo y dedicaci\u00f3n, sin embargo, es una de las partes del cuerpo en la que tanto mujeres como hombres tienden a fijarse en su pareja. As\u00ed que sin lugar a duda, valdr\u00e1 la pena el esfuerzo. <\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Lee m\u00e1s: <\/span>\u00bfBailar ayuda a ejercitarnos?<\/span><\/a><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Algunos<\/span> ejercicios<\/span> para<\/span> fortalecer<\/span> y<\/span> delinear<\/span> nuestro<\/span> booty<\/span><\/div>\n<\/div>\n
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Peso<\/span> muerto<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Es<\/span> un<\/span> ejercicio<\/span> ideal<\/span> para<\/span> trabajar<\/span> la<\/span> parte posterior<\/span><\/a> de<\/span> nuestras<\/span> piernas.<\/span> Debemos<\/span> tener<\/span> cuidado<\/span> al<\/span> realizarlo<\/span> para<\/span> no<\/span> lastimarnos<\/span> y<\/span> que<\/span> nuestros<\/span> gl\u00fateos,<\/span> isquiosurales<\/span> y<\/span> aductores<\/span> largos<\/span> trabajen<\/span> de<\/span> la<\/span> mejor<\/span> manera<\/span> posible.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Para<\/span> realizarlo,<\/span> debemos<\/span> ponernos<\/span> de<\/span> pie<\/span> y<\/span> apoyar<\/span> solo<\/span> una<\/span> pierna.<\/span> Se<\/span> recomienda<\/span> flexionar<\/span> un<\/span> poco<\/span> nuestra<\/span> pierna<\/span> de<\/span> apoyo<\/span> y<\/span> tambi\u00e9n<\/span> colocaremos<\/span> nuestros<\/span> brazos<\/span> rectos<\/span> paralelos<\/span> a<\/span> dicha<\/span> pierna.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Hay<\/span> que<\/span> bajar<\/span> el<\/span> cuerpo<\/span> y<\/span> al<\/span> mismo<\/span> tiempo<\/span> elevar<\/span> la<\/span> pierna<\/span> hacia<\/span> el<\/span> lado<\/span> contrario.<\/span> Debemos<\/span> mantener<\/span> nuestra<\/span> espalda<\/span> recta<\/span> como<\/span> si<\/span> estuvi\u00e9ramos<\/span> formando<\/span> una<\/span> l\u00ednea<\/span> horizontal,<\/span> al<\/span> terminar<\/span> alternamos<\/span> la<\/span> pierna.<\/span> Se<\/span> recomienda<\/span> hacer<\/span> 10<\/span> repeticiones<\/span> durante<\/span> 4<\/span> series.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Desplantes<\/span><\/div>\n<\/div>\n
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Al<\/span> realizar<\/span> este<\/span> ejercicio<\/span> podemos<\/span> utilizar<\/span> mancuernas<\/span> por<\/span> si<\/span> queremos<\/span> aumentar<\/span> un<\/span> poco<\/span> la<\/span> dificultad.<\/span> Estando<\/span> de<\/span> pie<\/span> vamos<\/span> a<\/span> mantener<\/span> nuestra<\/span> espalda<\/span> recta,<\/span> despu\u00e9s<\/span> flexionamos<\/span> un<\/span> poco<\/span> las<\/span> rodillas<\/span> y<\/span> damos<\/span> un<\/span> paso<\/span> ya<\/span> sea<\/span> hacia<\/span> al<\/span> frente<\/span> o<\/span> hacia<\/span> atr\u00e1s.<\/span><\/div>\n<\/div>\n
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Mantenemos<\/span> esa<\/span> posici\u00f3n,<\/span> nos<\/span> elevamos<\/span> y<\/span> hacemos<\/span> lo<\/span> mismo<\/span> con<\/span> la<\/span> otra<\/span> pierna.<\/span> Se<\/span> recomienda<\/span><\/a> hacer<\/span> este<\/span> ejercicio<\/span> de<\/span> 10<\/span> a<\/span> 15<\/span> repeticiones<\/span> (cada<\/span> pierna)<\/span> durante<\/span> 4<\/span> series.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Frog<\/span> Pump<\/span><\/div>\n<\/div>\n
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Puede<\/span> parecer<\/span> un<\/span> ejercicio<\/span> un<\/span> tanto<\/span> fuera<\/span> de<\/span> lo<\/span> ordinario,<\/span> no<\/span> obstante,<\/span> es<\/span> muy<\/span> efectivo.<\/span> Para<\/span> hacerlo,<\/span> hay<\/span> que<\/span> estar<\/span> en<\/span> el<\/span> suelo,<\/span> boca<\/span> arriba,<\/span> con<\/span> las<\/span> piernas<\/span> abiertas<\/span> en<\/span> posici\u00f3n<\/span> de<\/span> mariposa<\/span> y<\/span> juntando<\/span> las<\/span> plantas<\/span> de<\/span> los<\/span> pies.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Debemos<\/span> elevar<\/span> el<\/span> booty<\/span> hacia<\/span> arriba,<\/span> mientras<\/span> nos<\/span> apoyamos<\/span> de<\/span> nuestros<\/span> codos<\/span> y<\/span> contraemos<\/span> los<\/span> gl\u00fateos<\/span> lo<\/span> m\u00e1s<\/span> que<\/span> podamos.<\/span> Hay<\/span> que<\/span> mantener<\/span> esta<\/span> posici\u00f3n<\/span> durante<\/span> un<\/span> segundo<\/span> antes<\/span> de<\/span> bajar.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Patada<\/span> de<\/span> gl\u00fateo<\/span><\/div>\n<\/div>\n
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Para<\/span> hacerlo<\/span> de<\/span> forma<\/span> adecuada<\/span> hay<\/span> que<\/span> poner<\/span> ambas<\/span> manos<\/span> en<\/span> el<\/span> piso<\/span> y<\/span> apoyar<\/span> una<\/span> rodilla.<\/span> Con<\/span> la<\/span> mirada<\/span> al<\/span> frente<\/span> vamos<\/span> a<\/span> elevar<\/span> la<\/span> otra<\/span> pierna,<\/span> manteniendo<\/span> la<\/span> espalda<\/span> recta<\/span> y<\/span> contrayendo<\/span> al<\/span> m\u00e1ximo<\/span> el<\/span> gl\u00fateo.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Se<\/span> recomienda<\/span> que<\/span> la<\/span> pierna<\/span> con<\/span> la<\/span> que<\/span> estamos<\/span> trabajando<\/span> no<\/span> sobrepase<\/span> el<\/span> l\u00edmite<\/span> de<\/span> la<\/span> otra<\/span> pierna<\/span> apoyada<\/span> para<\/span> darle<\/span> mayor<\/span> enfoque<\/span> al<\/span> gl\u00fateo<\/span> en<\/span> lugar<\/span> de<\/span> a<\/span> otros<\/span> m\u00fasculos.<\/span> Se<\/span> aconseja<\/span> hacer<\/span> de<\/span> 10<\/span> a<\/span> 12<\/span> repeticiones<\/span> durante<\/span> 4<\/span> series.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Elevaci\u00f3n<\/span> de<\/span> pelvis<\/span> con<\/span> una<\/span> pierna<\/span><\/div>\n<\/div>\n
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Para<\/span> fortalecer<\/span> nuestro<\/span> booty<\/span> con<\/span> este<\/span> ejercicio,<\/span> debemos<\/span> recostarnos<\/span> boca<\/span> arriba,<\/span> con<\/span> rodillas<\/span> flexionadas<\/span> y<\/span> los<\/span> brazos<\/span> apoyados<\/span> a<\/span> los<\/span> lados<\/span> del<\/span> cuerpo.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Vamos<\/span> a<\/span> levantar<\/span> el<\/span> booty<\/span> del<\/span> suelo<\/span> empujando<\/span> con<\/span> un<\/span> pie<\/span> de<\/span> apoyo,<\/span> mientras<\/span> el<\/span> otro<\/span> se<\/span> encuentra<\/span> en<\/span> el<\/span> aire.<\/span> Mantenemos<\/span> la<\/span> posici\u00f3n<\/span> por<\/span> un<\/span> segundo<\/span> al<\/span> estar<\/span> elevados<\/span> y<\/span> exhalamos<\/span> al<\/span> descender<\/span> sin<\/span> apoyar<\/span> los<\/span> gl\u00fateos<\/span> en<\/span> el<\/span> piso.<\/span> Alternamos<\/span> con<\/span> el<\/span> otro<\/span> pie<\/span> y<\/span> realizamos<\/span> 10<\/span> repeticiones<\/span> durante<\/span> 4<\/span> series,<\/span> con<\/span> cada<\/span> pierna.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Estos<\/span> son<\/span> otros<\/span> consejos<\/span> que<\/span> pueden<\/span> ayudarnos<\/span> a<\/span> tonificar<\/span> nuestro<\/span> booty<\/span><\/div>\n<\/div>\n