Saludos amigos bienvenidos a mi blog 🌟
Estas dos semanas no he podido ir al gimnasio, pero esto no ha impedido que haga mis ejercicios desde casa, me he sentido cómoda haciéndolos pero me hacen falta mis amiga, ya la otra semana espero poder hacer con ellas ejercicios pues me divierto a la vez que hago ejercicio, aunque estos días en casa no la he pasado mal ya que algo que me ha gustado es que los hago en mi tiempo libre y no me levanto temprano, además que pongo la música que me gusta y esto me ha relajado mucho.
He tratado de que mi hija se anime hacer los ejercicios pero nada que coopera por ella misma, pensé que eso me desmotivada a mi también pero que va, cuando uno está acostumbrado hacer ejercicio el cuerpo lo pide, así que hoy les comparto tres ejercicios para glúteos que podemos hacer en casa con mancuernas.
### Sentadilla con peso.
Lo primero que haremos es colocar los pies a la altura de los hombros, vamos a abrir un poquito las piernas hacia los lados, vamos a tomar nuestra pesa y vamos a bajar a fondo el glúteo donde nuestros codos toquen las rodillas y volvemos a subir, haremos de este ejercicio cuatro series de 15 repeticiones.
Este ejercicio ayuda mucho a fortalecer los glúteos y las piernas, también nos ayuda a tener estabilidad, lo bueno de tener pesas en casa es que podemos hacer nuestros ejercicios de fuerza.
### Peso Muerto
El peso muerto es otro ejercicio que no puede faltar a la hora de hacer glúteos ya que este ayuda mucho a los mismos a los isquiotibiales y a la parte baja este ejercicio se realiza colocando los pies a la altura de los hombros flexionando un poco las rodillas vamos a bajar el torso colocando nuestros glúteos hacia atrás y manteniendo la espalda recta bajaremos hasta los pies y volvemos a subir con nuestro peso, este ejercicio es excelente para fortalecer lumbares y la columna, claro so se hace correctamente, de lo contrario puede doler la columna.
### zancadas Lounge de lado
Este ejercicio tenía tiempo que no lo hacía y realmente sirve mucho para la mantener la estabilidad y me costó ya que tenía algún tiempo que no lo hacía este ejercicio sirve para tonificar y fortalecer los músculos del tren inferior, glúteos, cuadriceps, además ayuda a fortalecer movilidad de las caderas.
Consiste en colocar una pierna hacia adelante flexionada y la otra baja hacia atrás y luego hacia el otro lado, de este ejercicio haremos cuatro series de 15 repeticiones, realmente me costó más de un lado que del otro mantener el equilibrio, pero si se hace seguido nos ayuda a fortalecer el mismo.
Estos fueron algunos de los ejercicios que pude realizar para fortalecer los glúteos en casa, si tenemos alguna pesa o algo que nos ayude podemos hacerlo sin necesidad de ir a un gimnasio; Así que si no puedes ir al gimnasio también puedes hacer tus ejercicios en casa no hay excusas.
--- >! [ENGLISH] > > #### Greetings friends of Hive welcome to my blog 🌟 > >These two weeks I have not been able to go to the gym, but this has not prevented me from doing my exercises from home, I have felt comfortable doing them but I need my friends, and the next week I hope to do exercises with them because I have fun while I exercise, although these days at home I have not had a bad time because something that I have liked is that I do them in my free time and I do not get up early, plus I put the music I like and this has relaxed me a lot. > >I have tried to encourage my daughter to do the exercises but nothing that she cooperates by herself, I thought that this would demotivate me too but that's not the case, when you are used to exercise your body asks for it, so today I share with you three exercises for buttocks that we can do at home with dumbbells. > >### Squat with weights. > >The first thing we will do is place our feet at shoulder height, we will open our legs a little to the sides, we will take our weights and we will lower our buttocks to the bottom where our elbows touch our knees and we will go back up, we will do four sets of 15 repetitions of this exercise. > >This exercise helps to strengthen the buttocks and legs, it also helps us to have stability, the good thing about having weights at home is that we can do our strength exercises. > >### Dead Weight > >The dead weight is another exercise that can not miss when it comes to making buttocks as this helps a lot to the same to the hamstrings and the lower part of this exercise is performed by placing the feet at shoulder height by bending the knees a little we will lower the torso by placing our buttocks back and keeping your back straight down to the feet and back up with our weight, this exercise is excellent for strengthening the lower back and spine, of course if done correctly, otherwise it can hurt the spine. > >### side lounge lunges > >This exercise has been a long time since I did it and it really helps me to maintain stability and it was difficult as I had not done it for some time. This exercise helps to tone and strengthen the muscles of the lower body, buttocks, quadriceps, and it also helps to strengthen the mobility of the hips. > >It consists of placing one leg bent forward and the other leg lowered backwards and then to the other side. We will do four sets of 15 repetitions of this exercise, it really cost me more on one side than the other to keep my balance, but if it is done often it helps us to strengthen it. > >These were some of the exercises that I could do to strengthen the buttocks at home, if we have some weights or something to help us we can do it without going to a gym; So if you can't go to the gym you can also do your exercises at home there are no excuses. >
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--- >! [ENGLISH] > > #### Greetings friends of Hive welcome to my blog 🌟 > >These two weeks I have not been able to go to the gym, but this has not prevented me from doing my exercises from home, I have felt comfortable doing them but I need my friends, and the next week I hope to do exercises with them because I have fun while I exercise, although these days at home I have not had a bad time because something that I have liked is that I do them in my free time and I do not get up early, plus I put the music I like and this has relaxed me a lot. > >I have tried to encourage my daughter to do the exercises but nothing that she cooperates by herself, I thought that this would demotivate me too but that's not the case, when you are used to exercise your body asks for it, so today I share with you three exercises for buttocks that we can do at home with dumbbells. > >### Squat with weights. > >The first thing we will do is place our feet at shoulder height, we will open our legs a little to the sides, we will take our weights and we will lower our buttocks to the bottom where our elbows touch our knees and we will go back up, we will do four sets of 15 repetitions of this exercise. > >This exercise helps to strengthen the buttocks and legs, it also helps us to have stability, the good thing about having weights at home is that we can do our strength exercises. > >### Dead Weight > >The dead weight is another exercise that can not miss when it comes to making buttocks as this helps a lot to the same to the hamstrings and the lower part of this exercise is performed by placing the feet at shoulder height by bending the knees a little we will lower the torso by placing our buttocks back and keeping your back straight down to the feet and back up with our weight, this exercise is excellent for strengthening the lower back and spine, of course if done correctly, otherwise it can hurt the spine. > >### side lounge lunges > >This exercise has been a long time since I did it and it really helps me to maintain stability and it was difficult as I had not done it for some time. This exercise helps to tone and strengthen the muscles of the lower body, buttocks, quadriceps, and it also helps to strengthen the mobility of the hips. > >It consists of placing one leg bent forward and the other leg lowered backwards and then to the other side. We will do four sets of 15 repetitions of this exercise, it really cost me more on one side than the other to keep my balance, but if it is done often it helps us to strengthen it. > >These were some of the exercises that I could do to strengthen the buttocks at home, if we have some weights or something to help us we can do it without going to a gym; So if you can't go to the gym you can also do your exercises at home there are no excuses. >
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