E se eu lhe dissesse que um bumbum forte e tonificado é a chave para a longevidade? É verdade! A força dos glúteos é muito importante para a prevenção de lesões, a movimentação funcional e a manutenção da postura adequada, o que contribui para uma vida mais longa e saudável .
Embora não exista um movimento mágico para ganhar glúteos instantâneos, existem exercícios para glúteos que irão ativar e desenvolver glúteos bem arredondados.
À medida que envelhecemos, perdemos naturalmente massa muscular e densidade óssea, o que pode expor o corpo a lesões e dores, mas o treino de força como um todo é vital para mitigar a perda muscular.
Ter glúteos fortes protege ainda mais o corpo de lesões e dores, pois sua principal função é apoiar e estabilizar os quadris, que controlam o movimento dos joelhos e tornozelos, bem como de todo o tronco, do pescoço à pelve.
O que são os músculos glúteos e como são trabalhados?
Os glúteos incluem três músculos distintos: glúteo máximo, glúteo médio e glúteo mínimo.
O glúteo máximo é o maior e fornece a maior parte do formato das nádegas, e também mantém você em pé quando sentado e em pé, e atua como um gerador de energia para a parte inferior do corpo, permitindo que você corra, pule, fique de pé, agache e estenda ou gire a perna para fora e para trás.
O glúteo médio , que está localizado entre o glúteo máximo e o glúteo mínimo, e tem como principal função estabilizar a pelve. Também promove o movimento do quadril e da parte superior da perna, incluindo abdução do quadril, rotação externa do quadril e rotação interna do quadril.
O glúteo mínimo é o menor e está localizado logo abaixo do glúteo médio. Este músculo ajuda a produzir vários movimentos dos quadris e pernas, incluindo extensão do quadril, rotação interna do quadril e abdução do quadril.
Se o que você procura é obter glúteos poderosos, a chave é a variedade. Sim, os agachamentos são sempre muito importantes, incorporar novos movimentos irá ajudá-lo a realizar os três para enrijecê-los, tonificá-los e fortalecê-los.
A ponte
Por que é bom para você:
A ponte é um ótimo movimento para trabalhar a extensão do quadril. Você também sentirá um pouco de queimação no abdômen, já que segurar a ponte requer estabilidade e força central.
Como fazer:
Comece deitando-se de costas com os joelhos dobrados e os pés apoiados no chão, afastados na largura do quadril.
Envolva o núcleo, pressione os calcanhares e aperte os glúteos para levantar os quadris até que o corpo forme uma linha reta dos joelhos aos ombros.
Levante o joelho direito em direção ao peito, faça uma pausa e abaixe o pé direito.
Repita com a outra perna. Alterne com as duas pernas de cada lado.
10 vezes.
Chute para trás com banda
Por que é bom para você:
Este é um ótimo exercício para trabalhar os glúteos em extensão unilateralmente. Ao manter os quadris estáticos e permitir que a perna em movimento se estenda do corpo em direção ao teto, você isolará o glúteo máximo e sentirá aquela queimação de que o músculo está trabalhando.
Como fazer:
Ajoelhe-se e coloque uma ponta da faixa em volta do pé direito, colocando a outra ponta na coxa esquerda, logo acima do joelho.
Enquanto mantém o abdômen contraído, contraia lentamente os glúteos e chute a perna direita para trás até que fique reta.
Na extensão total, contraia os glúteos por mais um segundo. Abaixe-o com cuidado.
10 vezes de cada lado.
Flexão interna alternada
Como fazer:
Fique em pé com os pés afastados na largura do quadril e os braços ao lado do corpo. (Opção de completar com peso corporal ou segurar halteres, como mostra o vídeo).
Inspire e recue uma perna, baixando e dobrando ambos os joelhos cerca de 90 graus, mantendo uma boa postura e abdominais contraídos. Mantenha o joelho da frente acima ou ligeiramente à frente do tornozelo.
Expire e com controle retorne à posição inicial.
Repita com a outra perna.
Alterne e repita 5 vezes.
Agachamento búlgaro
Por que é bom para você:
Um dos movimentos de glúteos favoritos dos treinadores, este exercício trabalha o glúteo máximo inferior e o glúteo médio, ao mesmo tempo que fortalece o glúteo mínimo quando você adiciona uma ligeira rotação em direção ao quadril ativo.
Como fazer:
Fique em pé direito, com o joelho esquerdo dobrado sobre uma cadeira ou banquinho e o pé levantado do chão.
Dobre o joelho direito, estendendo a perna esquerda para baixo até que o joelho fique a alguns centímetros do chão, mantendo os braços estendidos ou dobrados à sua frente para manter o equilíbrio.
Volte lentamente ao início e alterne com o outro lado.
Repita 10 vezes.
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