La definición de glúteo en el diccionario debería ser: músculo que todos/as desean tener fuerte y tonificado, redondeado, y sin celulitis. ¿Realmente es tan difícil de conseguir?
Hoy en día tanto hombres como mujeres le damos una importancia fundamental a la forma de los glúteos. Lo mejor para endurecerlos es el ejercicio, pero no te limites al ejercicio cardiovascular, estoy hablando de ejercicio de pesas, es cierto que necesitamos el ejercicio aeróbico para quemar la grasa que recubre el glúteo, pero únicamente eso no es suficiente.
Esta área muscular se compone de varios haces musculares, glúteo mayor, medio y menor, y su papel es dar estabilidad, mover la articulación de la cadera y mantenernos erectos. Ya sea tu objetivo tener un glúteo musculado o redondeado y ligeramente “respingón”, sigue estas pautas y notarás un cambio significativo:
- Realiza los ejercicios lentamente, sin aprovechar inercias.
- Se constante, no esperes los cambios en una ni dos semanas.
- Determina previamente las repeticiones, peso y/o tiempo que debes emplear en cada serie.
Nunca te guíes únicamente por libros o fotografías, no todo es aconsejable para todo el mundo, los ejercicios requieren una técnica. El componente estético es innegable pero ten en cuenta que con un buen trabajo de esta zona ayudas a evitar el dolor de la zona baja de la espalda, dolores de rodillas o isquiotibiales, etc.
A lo largo de este artículo te sugiero una serie de ideas, pero siempre pide asesoramiento a un profesional primero, para no cometer errores como:
- No entrenar realmente el glúteo, sino la zona baja de la espalda o femoral.
- Trabajar siempre de la misma manera, sin modificar ejercicios. Como ya he dicho los glúteos se componen de varios músculos diferentes y debes trabajarlos todos. Además no permitas que tu cuerpo se adapte y cambia la rutina cuando sea necesaria.
- No congestionar el músculo suficiente, por lo que no se producirá ninguna adaptación y por tanto ningún cambio.
- Entrenar demasiado este grupo muscular, al igual que con el resto del cuerpo, no debes ejercitarlo a diario. Si entrenas demasiadas veces lo que ocurre es que no das tiempo a las fibras musculares a recuperarse.
Doble Grado en Ciencias de la Actividad Física y el Deporte y Nutrición Humana y Dietética.
Entrenadora Personal con certificación profesional.
Master en Fisicoculturismo y Fitness (IFBB y FEFF) además de múltiple formación en otras diplomaturas, idiomas y especializaciones relacionadas con el sector, esta profesional del sector centra su trayectoria en el mundo deportivo hace más de 10 años, y cuenta con la experiencia y talento necesarios para ayudar a cualquier persona a conseguir su objetivo, como entrenadora y deportista conoce lo difícil que es lograrlo sin la ayuda de un profesional cualificado.
- Ejercicio durante el embarazo - 6 julio, 2022
- Preselección España para el mundial 2021 - 26 mayo, 2022
- Competición Jan Tana Pro - 26 mayo, 2022
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