Hola amigos de @fulldeportes espero que esten muy bien, por aca Martes de entrenar los gluteos 💪normalmente entreno al menos 2 dias a la semana tren inferior, con mayor enfoque en gluteos siempre, aunque como hago funcionales casi siempre, entreno el cuerpo completo! Pero tener una rutina especifica para los gluteos es indispensable si quieres ver avances!! Como siempre debe haber un calentamiento previo y luego vamos a la accion 💪💪
Hi @fulldeportes friends I hope you're doing great, over here Tuesday to train the glutes 💪I normally train at least 2 days a week lower body, with more focus on glutes always, although as I do functional almost always, I train the whole body! But having a specific routine for the glutes is a must if you want to see progress!!! As always there should be a warm up beforehand and then let's get to the action 💪💪.
PRIMER MOVIMIENTO:
Vamos a comenzar con zancada lateral, para ponerle un poco mas de intensidad, tomamos la pesa mientras nos desplazamos de lado a lado, haremos 20 repeticiones
FIRST MOVEMENT
Let's start with lateral stride, to put a little more intensity, we take the weight while we move from side to side, we will do 20 repetitions.
SEGUNDO MOVIMIENTO:
En el segundo movimiento vamos a hacer zancada tracera, toca hacerlas lentas porque me pega un poco en el pie, pero bueno aun asi hice 12 repeticiones
SECOND MOVEMENT
In the second movement we are going to do the back stride, it's time to do them slow because it hits my foot a little bit, but I still did 12 reps.
TERCER MOVIMIENTO:
Aca vamos a hacer sentadilla isometrica con aperturas, si tienen una liga, muchisimo mejor 💪haremos 20 repeticiones
THIRD MOVEMENT:
Here we are going to do isometric squat with openings, if you have a garter, much better 💪we will do 20 reps.
CUARTO MOVIMIENTO:
En el cuarto movimiento vamos a hacer hip thrust, con aperturas tambien para darle mas intensidad, si gluteos redondos quieren tener, Hip Thrust deben hacer, 20 repeticiones en total💪💪
FOURTH MOVEMENT:
In the fourth movement we are going to do hip thrust, with openings also to give it more intensity, if round glutes want to have, Hip Thrust should do, 20 repetitions in total💪💪💪.
QUINTO MOVIMIENTO:
Para el quinto vamos a hacer la patada de burro, lo mas arriba que podamos llevar el pie, haremos 20 de cada lado
FIFTH MOVEMENT:
For the fifth movement we will do the donkey kick, as high as we can take the foot, we will do 20 on each side.
En total son 5 ejercicios y vamos a hacer 5 rondas que sin duda nos van a dejar ese tren inferior a fuego🔥 espero se animen.
In total there are 5 exercises and we are going to do 5 rounds that will certainly leave us that lower body on fire🔥 I hope you are encouraged.
Gifs realizados en Capcut
Portada editada en PicsArt
Gifs made in Capcut
Cover edited in PicsArt