{"id":3376,"date":"2024-01-11T18:51:12","date_gmt":"2024-01-11T17:51:12","guid":{"rendered":"https:\/\/www.fitshop.es\/blog\/?p=3376"},"modified":"2024-01-11T18:51:12","modified_gmt":"2024-01-11T17:51:12","slug":"entrenamiento-de-piernas-en-casa","status":"publish","type":"post","link":"https:\/\/www.fitshop.es\/blog\/entrenamiento-de-piernas-en-casa\/","title":{"rendered":"Fortalecimiento de gl\u00fateos: Entrenamiento de piernas en casa"},"content":{"rendered":"<p>Entrenar espec\u00edficamente los m\u00fasculos gl\u00fateos en la polea: con estos 2 ejercicios, puedes conseguir el fortalecimiento de gl\u00fateos con tu entrenamiento de piernas en casa. Te mostramos en nuestra Taurus Elite Crossover Polea el movimiento correcto para que puedas entrenar de manera segura y efectiva en casa o en el gimnasio.<\/p>\n<p><!--more--><\/p>\n<p><b>\u00bfPor qu\u00e9 es tan importante el entrenamiento de piernas?<\/b><\/p>\n<p>Despu\u00e9s de mostrar una variedad de ejercicios para la parte superior del cuerpo en nuestras \u00faltimas publicaciones, hoy nos enfocamos en los m\u00fasculos de las piernas. Las piernas d\u00e9biles no solo pueden ser un inconveniente est\u00e9tico, sino tambi\u00e9n perjudiciales para la salud debido al desequilibrio muscular. Es por eso que hoy presentamos dos efectivos ejercicios para las piernas. Tus piernas deben soportar el peso de tu cuerpo durante el d\u00eda, y para ello, necesitan ser fuertes. De lo contrario, el exceso de carga podr\u00eda provocar dolores en las rodillas o caderas. Para contrarrestar el desequilibrio muscular entre la parte superior e inferior del cuerpo, hoy nos centramos en el entrenamiento de las piernas, en particular, los m\u00fasculos gl\u00fateos y los m\u00fasculos externos de la cadera. En los ejercicios de abducci\u00f3n y los &#8216;kickbacks&#8217; en la polea, los siguientes m\u00fasculos est\u00e1n especialmente activos:<\/p>\n<p>&#8211; Gl\u00fateo mayor (M. gluteus maximus)<br \/>\n&#8211; Gl\u00fateo medio (M. gluteus medius)<br \/>\n&#8211; Gl\u00fateo menor (M. gluteus minimus)<br \/>\n&#8211; Tensor de la fascia lata (M. tensor fascia lata)<\/p>\n<p><b>Nuestros ejercicios para los m\u00fasculos gl\u00fateos:<\/b><\/p>\n<p>En el siguiente video [en alem\u00e1n], Finn muestra el movimiento correcto. Si deseas realizar estos ejercicios en el gimnasio m\u00e1s adelante, no dudes en pausar el video para comprender mejor los movimientos.<\/p>\n<p><iframe loading=\"lazy\" title=\"Bein-\u00dcbungen mit dem Taurus Elite Crossover Kabelzug\" width=\"625\" height=\"352\" src=\"https:\/\/www.youtube.com\/embed\/QzGmoRyfnow?start=14&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p><b>1. Ejercicio para los m\u00fasculos gl\u00fateos: Abducci\u00f3n en la polea<\/b><\/p>\n<p>Para la abducci\u00f3n, utiliza los lazos especiales para los pies. Col\u00f3cate de lado frente a la polea baja y sujeta el soporte con una mano para mantener la estabilidad durante el ejercicio. Levanta la pierna externa, equipada con el lazo para el pie, hacia arriba y luego desci\u00e9ndela lentamente. Presta atenci\u00f3n a realizar el movimiento de forma lenta y precisa para entrenar \u00f3ptimamente los m\u00fasculos gl\u00fateos.<\/p>\n<p><b>2. Ejercicio para las piernas: &#8216;Kickbacks&#8217; en la polea<\/b><\/p>\n<p>En los &#8216;Kickbacks&#8217;, tambi\u00e9n utiliza los lazos para los pies y f\u00edjalos a la pierna deseada. P\u00e1rate a una distancia de un brazo delante de la polea baja y sujeta el soporte. Una vez que hayas colocado la pierna con el lazo en el centro frente a la polea, contrae los gl\u00fateos y lleva la pierna hacia atr\u00e1s. Mant\u00e9n la pierna de apoyo ligeramente flexionada y la espalda recta. Tambi\u00e9n aqu\u00ed, aseg\u00farate de realizar el movimiento de manera lenta y precisa para activar \u00f3ptimamente tus m\u00fasculos.<\/p>\n<p><b>\u00a1Hecho!<\/b><\/p>\n<p>Has realizado con \u00e9xito un fortalecimiento de gl\u00fateos con tu entrenamiento de piernas en casa. \u00bfMa\u00f1ana toca entrenamiento de la parte superior del cuerpo?<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"lazy loaded aligncenter wp-image-20210\" title=\"En nuestros videos de entrenamiento, encontrar\u00e1s ejercicios para brazos, pecho y espalda para entrenar eficazmente en la polea.\" src=\"https:\/\/www.sport-tiedje.de\/blog\/wp-content\/uploads\/2023\/03\/kabelzug-training-1024x664.png\" alt=\"En nuestros videos de entrenamiento, encontrar\u00e1s ejercicios para brazos, pecho y espalda para entrenar eficazmente en la polea.\" width=\"1024\" height=\"664\" data-src=\"https:\/\/www.sport-tiedje.de\/blog\/wp-content\/uploads\/2023\/03\/kabelzug-training-1024x664.png\" data-srcset=\"https:\/\/www.sport-tiedje.de\/blog\/wp-content\/uploads\/2023\/03\/kabelzug-training-1024x664.png 1024w, https:\/\/www.sport-tiedje.de\/blog\/wp-content\/uploads\/2023\/03\/kabelzug-training-300x194.png 300w, https:\/\/www.sport-tiedje.de\/blog\/wp-content\/uploads\/2023\/03\/kabelzug-training-768x498.png 768w, https:\/\/www.sport-tiedje.de\/blog\/wp-content\/uploads\/2023\/03\/kabelzug-training-624x404.png 624w, https:\/\/www.sport-tiedje.de\/blog\/wp-content\/uploads\/2023\/03\/kabelzug-training.png 1080w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" data-was-processed=\"true\" \/><\/p>\n<p>\u00a1No te pierdas nuestros <a href=\"https:\/\/www.youtube.com\/watch?v=4hPpDnuZEdI\">videos de ejercicios<\/a> [en alem\u00e1n], <a href=\"https:\/\/www.fitshop.es\/blog\/5-ejercicios-para-iniciarte-en-el-entrenamiento-miofascial\/\">entrenamientos de fascia<\/a> o sesiones de<a href=\"https:\/\/www.fitshop.es\/blog\/yoga-para-principiantes-7-posturas-para-eliminar-estres\/\"> yoga<\/a>! \ud83d\udca5\ud83d\ude0d<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Entrenar espec\u00edficamente los m\u00fasculos gl\u00fateos en la polea: con estos 2 ejercicios, puedes conseguir el fortalecimiento de gl\u00fateos con tu entrenamiento de piernas en casa. Te mostramos en nuestra Taurus Elite Crossover Polea el movimiento correcto para que puedas entrenar de manera segura y efectiva en casa o en el gimnasio.<\/p>\n","protected":false},"author":7,"featured_media":3377,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1],"tags":[29,41,106,32,270],"class_list":["post-3376","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categoria","tag-en-forma","tag-entrenamiento-de-fuerza","tag-entrenamiento-funcional","tag-salud","tag-tendencias"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Fortalecimiento de gl\u00fateos: Entrenamiento de piernas en casa<\/title>\n<meta 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