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El glúteo es uno de los principales músculos, que sino se activa, se ve como si ese trasero estuviera muerto. Por suerte, el tener una desmemoria glútea o síndrome del trasero muerto es reversible, ya que al trabajar de manera ardua y adecuada podrás activar esa parte del cuerpo. Dicho síndrome se caracteriza por inflamación en los tendones de las nalgas, por lo suelen doler. Así que estos movimientos van a ayudar a activar los músculos . Empieza cuanto antes y enfócate.
Sentadilla profunda La sentadilla profunda es un movimiento que ayuda a activar los glúteos . Para ello, ponte de pie y usa las manos para tocar los huesos traseros. Contrae el músculo y sostenlo en la mano para sentir el trabajo. Baja de a poco y siéntate sobre los talones y haz énfasis en la parte posterior. Flexiona las rodillas y la cadera a medida que te vas agachando. Haz fuerza con los talones para que después de realizar la sentadilla puedas subir a la posición inicial.
Clamshell Con este ejercicio se activan los glúteos desde una dirección distinta a la acción lineal . Pero sin duda van a ayudar a promover el equilibrio en su funcionamiento. Acuéstate de lado, dobla las rodillas y apila la cadera. Apoya la cabeza en el codo y mantén los talones pegados a la vez que abres y cierras la rodilla de arriba. Para mayor intensidad, puedes colocar una banda o liga de resistencia por encima de las rodillas.
Peso muerto de una pierna El peso muerto a una sola pierna ayuda a activar los glúteos muertos . Ponte de pie y mantén el equilibrio sobre la pierna izquierda. Toma una mancuerna que cuelgue frente al muslo derecho. Inclínate hacia adelante sobre tu espinilla izquierda para que la mano derecha viaje hacia el tobillo izquierdo y se doble ligeramente la rodilla izquierda. Mantén el equilibrio en todas la repeticiones.
Puente de cadera El puente de cadera ayuda a concentrarte en la compresión del glúteo medio . Recuéstate boca arriba y flexiona las rodillas, colocando los pies a lo ancho de la cadera. Levanta la cadera para crear un puente desde la rodillas hasta los hombros. Haz una pausa de 3 segundos y relájate. Para mayor intensidad, hazlo a una sola pierna controlando la cadera para que no se caiga.
Si notas decaído el culo , no desesperes y empieza con estos ejercicios para ver el cambio. Solo recuerda que la constancia es clave para lograr la meta.
Erika
Licenciada en gastronomía por profesión y cocinera experimental por vocación. Con un estilo de vida saludable y responsable que va de la alimentación sana y el entrenamiento constante. Perfil de Linkedin