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Madrid Mar Saura es sinónimo de elegancia, pero también de un cuerpo espectacularmente tonificado . Sus glúteos firmes y definidos no son fruto de la casualidad, sino el resultado de una combinación de esfuerzo, disciplina y un estilo de vida saludable. Pues la modelo y actriz cuida meticulosamente su alimentación, apostando por una dieta equilibrada, además de un descanso adecuado. En otras palabras, es todo un ejemplo de un estilo de vida saludable.
Con la ayuda de la entrenadora personal Gemi Osorio, y tomando como referencia a Mar Saura, hemos diseñado una rutina completa que promete transformar tus glúteos, en puro acero. “Con el ritmo de vida que tenemos, no existe un momento específico para entrenar. Se tiene que convertir en un momento de escape y desconexión. El momento del día que elijamos nos va a hacer sentir bien y que mejoremos nuestra salud. En este caso, y aunque hemos tomado como referencia a la modelo, me gustaría hacer hincapié en que se trata de una rutina que se puede adaptar a todos los niveles y que no te llevará más de 15 minutos realizarla”, cuenta.
Añade que la combinaría con una rutina posterior de ejercicios de alta intensidad, o si por cualquier motivo no se pudiese realizar, haría una caminata intensa. “Esta sesión se divide en dos partes: ejercicios de suelo y de pie. Me he centrado en movimientos sencillos pero que activen diferentes grupos musculares para trabajar más zonas del cuerpo en un mismo movimiento”.
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Newsletter de Divinity ¡Suscríbete a la newsletter para enterarte de todo! Puente de glúteo con pausa arriba de 3 segundos: Acuéstate boca arriba, con las rodillas flexionadas y los pies apoyados en el suelo. Eleva la pelvis contrayendo los glúteos y mantén la posición arriba durante 3 segundos antes de bajar. Realiza 15 repeticiones. “Mantén la espalda alineada y no arquees la zona lumbar”, recomienda.Puente de glúteo isométrico con apertura de rodilla: En la misma posición inicial, eleva la pelvis y mantén la postura arriba. Desde ahí, abre y cierra las rodillas controlando el movimiento. Realiza 8 repeticiones con cada pierna. “Este ejercicio es excelente para trabajar los glúteos medios y mejorar la estabilidad”.Puente de glúteo, elevando una pierna: “Un ejercicio ideal para trabajar toda la musculatura posterior”. Eleva la pelvis y estira una pierna hacia el techo. Baja y sube la cadera manteniendo la pierna elevada. Realiza 15 repeticiones con cada pierna.Elevación de cadera con pies juntos y pausa arriba de 3 segundos: Junta los pies, eleva la pelvis contrayendo los glúteos y haz una pausa de 3 segundos en la posición más alta. Realiza 15 repeticiones. Toda la actualidad de Divinity en Google News Suscríbete Sentadilla amplia con rebotes cortos: Coloca los pies separados a la altura de las caderas y apunta las puntas hacia afuera. Baja en sentadilla y realiza de 3 a 4 pequeños rebotes antes de subir. Realiza 10 repeticiones. “Si haces los rebotes cortos aumentarás el tiempo bajo tensión y potenciarás los resultados”.Sentadilla amplia isométrica con pausa de 5 segundos: Baja en sentadilla amplia y mantén la posición durante 5 segundos antes de subir. Repite 10 veces.Zancada en el sitio: Da un paso adelante con una pierna y baja hasta que ambas rodillas formen un ángulo de 90 grados. Vuelve a la posición inicial y cambia de pierna. Realiza 8 repeticiones por pierna.Zancada con paso atrás y elevación de rodilla: Tras completar la zancada hacia atrás, eleva la rodilla de la pierna trasera al subir. Realiza 8 repeticiones por pierna.Zancada con paso atrás y propulsión: Al subir de la zancada hacia atrás, impulsa la pierna trasera hacia arriba con un pequeño salto. Haz 8 repeticiones por pierna.“Puedes repetir el circuito de dos a tres veces, dependiendo de tu forma física. La calidad del movimiento prima sobre la cantidad, por lo que es preferible realizar dos series bien ejecutadas a más repeticiones realizadas sin control. Además, incorporar hábitos saludables como una buena alimentación y el descanso adecuado potenciará tus resultados”, aclara Gemi.