Cinco ejercicios en casa para entrenar femoral y gluteos 😎🏃
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Música utilizada: Kygo - Happy Now ft. Sandro Cavazza
Esta semana ha sido ruda, el clima no me ha dejado salir de casa, las lluvias tiene caminos inundados y realmente prefiero evitar malos ratos ya que me transporto en motocicleta, con esto quiero decir que no he podido entrenar con peso en el gimnasio lo que va de semana, por lo cual la rutina de el día de hoy no la hare unicamente para calentar, sera un entrenamiento completo donde nos enfocaremos en trabajar la zona femoral y gluteos.
This week has been rough, the weather has not let me leave the house, the rains have flooded roads and I really prefer to avoid bad moments since I travel by motorcycle, with this I mean that I have not been able to train with weight in the gym so far this week, so today's routine will not be done only to warm up, it will be a complete workout where we will focus on working the femoral and gluteal area. |
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Haremos la rutina con sets, seran 4 series con el número de repeticiones que se especifica en cada imagen, no hay muchas variaciones que podamos realizar sin maquinas o poleas para priorizar el esfuerzo del femoral, solo pude pensar en estos cinco ejercicios aunque desde mi punto de vista seran sufuciente para no dejar pasar un día tan importante como lo es el dia de gluteos, concentrate en hacer las posturas correctamente.
We will do the routine with sets, there will be 4 series with the number of repetitions specified in each image, there are not many variations that we can perform without machines or pulleys to prioritize the effort of the femoral, I could only think of these five exercises but from my point of view will be enough to not miss a day as important as it is the gluteus day, concentrate on doing the postures correctly. |
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Para agregar algo de peso yo utilice un envase lleno de agua de 2.5L, pero puedes ser creativo y añadir algo más de carga con cosas que esten en casa, como por ejemplo: Un bolso, bolsas llenas de viveres o incluso libros pesados como enciclopedias. Además, para "elevación de pelvis" use un banquito plastico, realmente es más eficaz si tienes una plataforma con un poco menos de altura.
To add some weight I used a 2.5L container filled with water, but you can be creative and add some more weight with things around the house, such as: a purse, bags full of groceries or even heavy books like encyclopedias. Also, for "pelvis lifting" I used a plastic stool, it is really more effective if you have a platform with a little less height. |
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Ejercicio 1 Exercise 1 |
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Ejercicio 2 Exercise 2 |
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Ejercicio 3 Exercise 3 |
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Ejercicio 4 Exercise 4 |
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Ejercicio 5 Exercise 5 |
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Ejercicio 6 Exercise 6 |
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