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{background-color:#f0ad4e;}.litespeed-label-warning[href]:hover,.litespeed-label-warning[href]:focus {background-color:#ec971f;}.litespeed-label-danger {background-color:#d9534f;}.litespeed-label-danger[href]:hover,.litespeed-label-danger[href]:focus {background-color:#c9302c;}.litespeed-shell {width:98%;background:#141414;margin:20px auto 0 10px;box-shadow:0 0 5px rgba(0, 0, 0, 0.4);-webkit-border-radius:3px;-moz-border-radius:3px;border-radius:3px;position:relative;height:224px;}.litespeed-shell-header {z-index:999;position:absolute;top:0;right:0;width:50px;height:34px;padding:5px 0;}.litespeed-shell-header-bg {opacity:0.4;background-color:#CCCCCC;position:absolute;top:0;bottom:0;right:0;left:0;z-index:4;-webkit-border-radius:3px;-moz-border-radius:3px;border-top-radius:3px;}.litespeed-shell-header-bar {position:absolute;top:0;left:0;z-index:10;height:2px;background-color:#F48024;}.litespeed-shell-header-icon-container {position:absolute;top:10px;right:10px;width:29px;height:34px;z-index:6;}ul.litespeed-shell-body {position:absolute;top:0;left:0;right:0;bottom:0;overflow-y:scroll;margin:0;padding:5px;list-style:none;background:#141414;color:#45D40C;font:0.8em 'Andale Mono', Consolas, 'Courier New';line-height:1.6em;-webkit-border-bottom-right-radius:3px;-webkit-border-bottom-left-radius:3px;-moz-border-radius-bottomright:3px;-moz-border-radius-bottomleft:3px;border-bottom-right-radius:3px;border-bottom-left-radius:3px;}.litespeed-shell-body li:before {content:'>';position:absolute;left:0;top:0;}.litespeed-shell-body li {word-wrap:break-word;position:relative;padding:0 0 0 15px;margin:0;}.litespeed-widget-setting {background-color:#ecebdc;padding:5px 14px;margin:5px -15px;}.litespeed-callout {margin:1.5rem 0;border-right:1px solid #e5e5e5;border-top:1px solid #e5e5e5;border-bottom:1px solid #e5e5e5;background:#f9f9f9;}.litespeed-callout h4:not(:last-child) {margin-bottom:0.5rem;margin-top:1em;}.litespeed-callout p {margin-left:0;}.litespeed-callout ol,.litespeed-callout ul {margin-left:1em;}.litespeed-callout.notice-warning h4 {color:#e59544;}.litespeed-callout.notice-error h4 {color:#dc3232;}.litespeed-callout-bg {margin:1.5rem 0;background:#f9f9f9;border-top:none;border-bottom:none;border-right:none;}.litespeed-tick-wrapper {margin-left:-5px;}.litespeed-tick {display:inline-block;background:#f2f9ff;padding:5px 0 5px 0px;border-radius:3px;cursor:pointer;margin:5px 5px 5px 0;}.litespeed-tick-list .litespeed-tick {display:block;margin-bottom:3px;margin-top:0;background:none;}.litespeed-tick-list .litespeed-tick input[type="checkbox"] {margin-left:0;}.litespeed-tick-list .litespeed-tick label {color:inherit;}.litespeed-tick input[type="checkbox"] {height:18px;width:18px;vertical-align:middle;margin:0 10px;-webkit-appearance:none;-moz-appearance:none;appearance:none;-webkit-border-radius:3px;border-radius:3px;cursor:pointer;}.litespeed-tick input[type="checkbox"]:not(:disabled):hover {border-color:#538ac6;}.litespeed-tick input[type="checkbox"]:active:not(:disabled) {border-color:#538ac6;}.litespeed-tick input[type="checkbox"]:focus {outline:none;}.litespeed-tick input[type="checkbox"]:checked {border-color:#538ac6;background-color:#538ac6;-moz-box-shadow:none;-webkit-box-shadow:none;box-shadow:none;}.litespeed-tick input[type="checkbox"]:checked:before {content:'';display:block;width:5px;height:11px;border:solid #fff;border-width:0 2px 2px 0;-webkit-transform:rotate(45deg);transform:rotate(45deg);margin-left:5px;margin-top:-1px;cursor:pointer;}.litespeed-tick label {padding:2px 0px 2px 0;font-size:14px;color:#264d73;}.litespeed-tick label:hover {min-width:115px;color:#6699cc;}.litespeed-radio-row {margin-bottom:12px;position:relative;padding-left:1.5rem;}.litespeed-radio-row input[type=radio] {margin-top:0;margin-bottom:0;position:absolute;line-height:1;left:0;top:0.7em;transform:translateY(-50%);}.litespeed-radio-row 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{background-image:url("../img/icons/img_optm_disabled.svg");}p.litespeed-media-p {margin-bottom:1px !important;}p.litespeed-txt-webp {color:#83b04a;}p.litespeed-txt-ori {color:#5967b3;}p.litespeed-txt-disabled {color:#ced2d9;}.litespeed-media-svg {vertical-align:middle;margin:5px;width:25px;height:auto;}@keyframes litespeed-circle-chart-fill {to {stroke-dasharray:0 100;}}.litespeed-pie {vertical-align:middle;margin:5px 5px 5px 0;}circle.litespeed-pie_bg {stroke:#efefef;stroke-width:2;fill:none;}circle.litespeed-pie_circle {animation:litespeed-circle-chart-fill 2s reverse;transform:rotate(-90deg);transform-origin:center;animation:litespeed-pie-fill 2s reverse;stroke:#28a745;stroke-width:2;stroke-linecap:round;fill:none;}.litespeed-pie.litespeed-pie-tiny {margin:0 2px 0 0;}.litespeed-pie.litespeed-pie-tiny text {font-weight:bold;fill:#828282;}.litespeed-pie.litespeed-pie-tiny circle {stroke-linecap:initial;}.litespeed-pie-tiny circle.litespeed-pie_bg,.litespeed-pie-tiny 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▷ Ejercicios para piernas | ENTRENA GYM
Saltar al contenido Acabas de ingresar al lugar correcto, donde tenemos todo lo que buscas para tener unas piernas lindas y que siempre luzcan deportivas ; con nosotros tienes más que una página de entrenamiento, tienes tu propio entrenador personalizado gratis, así que no te vayas, no dudes comentar y ponerte en contacto con nosotros para poder hacer parte de tu entrenamiento para pierna en casa o en el gym.
Ejercicios para piernasLa siguiente lista de entrenamientos para piernas, sirven tanto para mujeres como para hombres y pueden ser realizados en gimnasio o en casa.
Ejercicios para piernas en casa ¿Por qué ejercitar las piernas?Es de gran importancia ejercitar las piernas porque son éstas, las que permiten que realicemos la mayoría de actividades cotidianas de nuestras vidas y en muchas ocasiones, las que menos se trabajan precisamente porque suelen ser entrenamientos pesados y que cansan más de lo normal.
Lo anterior pasa más en hombres que en mujeres y es por eso típico ver que hay hombres que se enfocan en entrenar sólo la parte superior de su cuerpo, dejando las piernas con poca fuerza y entrenamiento y haciendo que luzcan más delgadas que el reseto de su cuerpo.
Ahora bien, hay que tener en cuenta que las piernas son el grupo muscular más grande el cuerpo, cosa que influye en el resultado que se quiera conseguir con el entrenamiento en gym o en casa que se esté realizando.
Ya sea para bajar de peso o para subir de peso, es necesario entrenar pierna pues esto causará que se genere estrés deportivo al cuerpo, estrés necesario para que el cuerpo se adapte al ejercicio, lo aproveche, aumente su capacidad física y genere un desarrollo correcto de los músculos del resto del cuerpo y se quemen las calorías y excesos de grasas innecesarios.
Los ejercicios para piernas hacen que el cuerpo libere grandes cantidades de hormonas de crecimiento y de testosterona, lo cual ayuda en el crecimiento de la masa muscular y no solo de las piernas, sino de los demás músculos del cuerpo.
Así las cosas, siempre será necesario entrenar las piernas para cualquier resultado que se desee conseguir deportivamente .
Por otro lado, indudablemente unas piernas trabajadas y tonificadas, hacen que el cuerpo se vea más atlético, aportan un toque sexy al cuerpo y hacen que te veas mucho mejor.
Tanto en mujeres como en hombres, unas piernas bien desarrolladas, bien trabajadas, llaman mucho la atención y hacen que el cuerpo se vea verdaderamente atlético y parejo o armónico y que no te veas como el conocido Johnny Bravo, dibujo animado famoso por haber entrenado tanto la parte superior de su cuerpo, que parece un triángulo, es decir, su espalda es ancha y sus piernas super delgadas.
Así que hay que entrenar piernas también, para evitar parecerse a Johnny Bravo y no lograr un cuerpo armónico.
¿Cómo tener piernas lindas?Ahora podemos decir que para tener unas piernas lindas obviamente hay que entrenarlas pero no sólo entrenar las piernas, sino que se hace necesario entrenar todo el cuerpo y no solo con ejercicios de pesas sino también, con ejercicios aeróbicos o ejercicios de cardio que ayuden a quemar excesos de grasas.
Por otro lado, se hace necesario que sea cual sea el ejercicio que realices para tener unas piernas lindas, se mantenga una adecuada alimentación deportiva a lo largo del día, pues de esta depende el éxito de tu entrenamiento de pierna.
En resumen, para tener unas piernas lindas debes realizar ejercicios con pesas o peso, ejercicios para tonificar los músculos de las piernas, ejercitar el resto del cuerpo, mantener una buena alimentación e hidratación , tener buenos hábitos de vida como no fumar, no consumir alcohol ni sustancias alucinógenas y complementar todo lo anterior con actividades como caminatas o senderismo y un descanso adecuado.
¿Cómo ejercitar las piernas?Existen muchas formas de ejercitarlas piernas y de hecho, todos los días lo hacemos cuando nos dirigimos a nuestro destino y caminamos, cuando subimos y bajamos escaleras, cuando nos agachamos a recoger algún objeto, cuando bajamos del andén, etcétera, pero es necesario aprender a enfocar y realizar ejercicios propios para piernas.
Los ejercicios que encuentras al principio del artículo, pueden ser realizados tanto en casa como en el gym , por hombres o por mujeres y según la intensidad con que se trabajen, ayudarán a aumentar la masa muscular de las piernas o a bajar de peso y adelgazar las piernas pero tonificarlas.
Ahora bien, es necesario saber cómo realizar los diferentes ejercicios para piernas sea cual sea el ejercicio que vayas a realizar, pues es común ver que todos realizan rutinas de pierna pero muy pocos ejecutan cada movimiento con la técnica adecuada.
Dependiendo de la técnica del ejercicio al momento de su ejecución o realización, se lograrán excelentes resultados y se pueden evitar lesiones.
Empecemos por recordar que sin importar el ejercicio que se realice, sea de pierna o no, la espalda debe estar siempre recta y debe utilizarse cinturón deportivo preferiblemente , para poder realizar cualquier ejercicio con un poco más de tranquilidad.
En segundo lugar, en todo ejercicio para pierna que se deba realizar de pie como las famosas sentadillas (ya sean en máquina o libres), al momento de realizar el levantamiento del peso o de estirar el cuerpo para quedar erguido, hay que evitar bloquear las rodillas o hiperextensionar las piernas de modo que queden totalmente rectas porque esto puede generar lesiones sobre las rodillas, desestabilizar el cuerpo y evitar que el peso se maneje correctamente.
Lo mismo pasa con los ejercicios como el de extensiones para pierna, donde estando sentado hay que levantar un peso anclado por así decirlo, a los pies. Cuando se estiran las piernas para subir el peso, al momento de estirarlas y dejarlas arriba, no deben quedar bloqueadas o extendidas en su totalidad, siempre debe haber una pequeña semiflexión.
En tercer lugar, debe aprenderse a respirar , es decir, se debe inhalar o tomar aire cuando se va a iniciar el movimiento (en el caso de las sentadillas), cuando se va a bajar el cuerpo o a realizar la sentadilla para luego exhalar o soltar el aire cuando se va a subir el cuerpo.
En cuarto lugar y con igual importancia a todo lo anterior, es conocer las cargas que puedes manejar porque si bien cuando se entrena con peso, es bueno subirle cada vez un poco más, tampoco hay que exagerar y hay que aprender a manejar cargas que si bien generen presión, tampoco obliguen a realizar el ejercicio demasiado lento, pues no queremos atrofiar el músculo y no se quiere que éste se vuelva lento.
¿Cómo hacer piernas en gimnasio? Un breve resumen del punto anterior es aprender a cómo hacer piernas en el gimnasio sin lesionarse y logrando excelentes resultados.
Para hacer piernas en el gym es necesario tener una excelente técnica en la ejecución de cada movimiento , teniendo en cuenta que la espalda siempre debe estar recta, nunca se deben bloquear o hiperextensionar las rodillas, siempre debe haber una semiflexión, debe respirarse con calma y tienen que manejarse cargas o pesos que se puedan manejar sin esfuerzo excesivo.
El aspecto del manejo de pesas o cargas, es de gran importancia pues es dependiendo de esto, que se lograrán los diferentes resultados y habrá una técnica adecuada en el movimiento o ejercicio.
En el caso del gym es común ver que muchas personas levantan pesos que hacen que los ejercicios se hagan muy lento y no se logren hacer todas las repeticiones dentro de cada serie, haciendo que el ejercicio no sea efectivo al 100%, que el músculo se vuelva lento y que se puedan generar lesiones.
Por ende, todo ejercicio para pierna en gimnasio así como para el resto del cuerpo, debe realizarse con pesos que se puedan manejar por sí solos , sin la ayuda de nadie más, de manera continua y con una velocidad normal y que permitan realizar al menos el 80% de las repeticiones de cada serie, es decir que en una serie de 10 repeticiones, al menos puedan hacerse 8 (esto para el caso de las rutinas que buscan engordar las piernas).
Pasa igual para cuando se realizan ejercicios en gimnasio para bajar de peso, deben manejarse cargas o pesos moderados que permitan hacer de 12 a 15 repeticiones por serie , de manera continua y a velocidad normal, pues esto ayudará a quemar grasas y a tonificar el músculo adecuadamente.
Por otra parte, hay que complementar todos los ejercicios en gimnasio de peso, con ejercicios aeróbicos o de cardio , pero dependiendo de la contextura y finalidad de cada persona, se graduará su intensidad, es decir que para aquellas personas que desean subir de peso, se deben realizar máximo 10 minutos de cardio o calentamiento cicla o elíptica por ejemplo, mientras que quien quiere perder peso, debe realizar al menos de 15 a 20 minutos seguidos.
Por último, es de gran importancia calentar las piernas antes de empezar a hacer ejercicio, pues con esto se garantiza un buen desempeño a lo largo de la rutina y se evitan lesiones.
¿Cómo hacer piernas con mancuernas? Para hacer ejercicios para piernas con mancuernas hay que tener en cuenta también que dichos ejercicios se deben realizar con pesos moderados o pesos que puedan ser manejados de forma adecuada, sin dañar la técnica del ejercicio.
Así las cosas, la gran mayoría de ejercicios de pierna en gym, se pueden hacer con mancuernas , como las sentadillas, ejercicios para glúteos y demás, pero muchos de éstos, son realizados con una técnica inadecuada y en especial, con mancuernas con pesos que no son los correctos para la fuerza que se tenga en el momento.
Por lo anterior, es necesario aprender a hacer piernas con mancuernas de manera tal que se logre aprovechar el ejercicio al máximo, sin afectar tu salud ni afectar la técnica del estilo.
Lo primero que hay que tener en cuenta para hacer piernas con mancuernas, es qué ejercicio vas a hacer y ya sea sentadillas, ejercicios para glúteos con mancuernas, la espalda ha de estar recta en todos los ejercicios que realices pues con esto se disminuye el riesgo de una lesión y se logra estabilizar el cuerpo y por ende, generar mucha más fuerza con más facilidad.
En segundo lugar hay que tener en cuenta qué peso puedes manejar o qué mancuerna es la adecuada para lograr realizar el ejercicio sin forzar demasiado el cuerpo o en éste caso, las piernas, pues si bien la idea es aumentar la fuerza, tampoco es volver lento el músculo con movimientos toscos o lentos y por el contrario, aumentar la fuerza y tener músculos ágiles.
Para lograr lo anterior se hace necesario que el ejercicio que se esté realizando, se haga de manera continua , es decir que si haces 10 repeticiones de algún ejercicio, dichas repeticiones se hagan de forma seguida y a una velocidad normal, ni muy lenta ni muy rápida y por ende, es que se hace necesario utilizar mancuernas que se puedan manejar y que permitan la realización del movimiento de dicha forma.
En tercer lugar se debe tener en cuenta también que además de una buena postura y un peso correcto , se debe ejercitar el resto del cuerpo en su totalidad, no sólo pierna pero en días diferentes a los que se ejercite la pierna (si no se está realizando un entrenamiento en ciclo en el cual se ejercita el cuerpo totalmente en un día o se hace una rutina full body).
Siguiendo lo anterior, podríamos realizar la siguiente distribución de cargas o entrenamientos a lo largo de la semana:
Lunes: pecho – espalda Martes: brazo (bíceps, tríceps, hombro) Miércoles: pierna (si el martes no se hace hombro, se puede hacer con pierna) Jueves: pecho – espalda Viernes: brazo Sábado: pierna ¿Cómo sacar piernas en casa? Si has leído todo lo anterior, ya sabes que para sacar piernas en casa al igual que en el gimnasio, se necesita de la realización de ejercicios para pierna (que encuentras al inicio de la página) y preferiblemente con peso extra además de con el peso corporal (el cual está bien para un inicio).
Para poder sacar pierna en casa, dichos ejercicios que realices en el hogar, deben ser hechos con buena técnica y de manera continua ; puedes realizarlos con pesos realizados en tu casa o con bandas elásticas o con TRX, que son instrumentos fáciles de conseguir y ayudan al 100% en tu entrenamiento en casa para pierna.
Ahora, por más que hagas ejercicios para piernas en gym o en casa, con peso o sin peso y por más que los hagas bien, éstos no van a dar frutos si no te alimentas correctamente , por ende, éste es uno de los puntos más importantes a tener en cuenta.
Dicha dieta para aumentar las piernas, debe contener siempre proteínas, carbohidratos, vitaminas y minerales necesarios que en una alimentación normal en casa, se pueden adquirir de los huevos, carnes, pollo, arroz, granos, verduras y algunos dulces.
Es aconsejable comer alrededor de 5 veces al día , pues esto ayudará a aumentar la masa muscular de las piernas o mejor dicho a sacar pierna y permitirá que igualmente el músculo aproveche al máximo el ejercicio que se realice y aumente mucho más su fuerza.
Por último, no con menos importancia, tenemos que si haces buenos ejercicios para pierna, te alimentas bien pero no duermes lo suficiente o no le das descanso al músculo, éste tampoco va a responder igual y por ende, es también de gran importancia no trasnochar, dormir adecuadamente al menos 8 horas diarias , dado que al darle descanso al cuerpo o al músculo, éste se recuperará mejor y más rápido y podrá rendir mucho más.
¿Cómo aumentar el tamaño de las piernas?Empecemos por aclarar que en éste título, no te daremos ejercicios para aumentar el tamaño de las piernas, puesto que éstos están al inicio del artículo, pero si, te daremos los mejores consejos para aumentar el tamaño de las piernas ya sea en el gym o ya sea en casa.
Puesto que ya lo hemos dicho a lo largo del artículo, haremos una breve lista de los consejos y cosas que debes hacer para lograr aumentar el tamaño de las piernas o aumentar la masa muscular de las piernas:
Realizar ejercicios con peso Realizar ejercicios con buena técnica de ejecución No realizar los ejercicios para pierna de manera lenta Hacer dichos ejercicios de forma continua Ejercitar el resto del cuerpo Alimentarse muy bien Hidratarse muy bien a lo largo del día No consumir bebidas alcohólicas Evitar el consumo de bebidas gaseosas No consumir cigarrillo No consumir sustancias psicoactivas No trasnochar, descansar bien Complementar con actividades como senderismo Éstas son entonces, las principales claves para poder aumentar el tamaño de las piernas e igualmente son aplicables al resto de músculos del cuerpo, pues son prácticamente, la base de una vida sana y deportiva.
Al inicio de nuestro artículo, te dejamos una lista de los mejores ejercicios para pierna para aumentar su tamaño, no dudes en verlos y realizarlos, pues sabemos que te serán de gran utilidad, pero igualmente, te invitamos a dejar tus comentarios y a ponerte en contacto con nosotros para ayudar en tu entrenamiento diario y desarrollo diario.
No olvides, somos tu entrenador personal online gratis, sin complicaciones y con todo el agrado del mundo disponibles para ti y para tu entrenamiento de pierna en gimnasio o en casa.
¿Cómo tonificar las piernas?De seguro que te has preguntado también ¿cómo endurecer las piernas?, pues bien, esto es lo mismo que tonificar las piernas.
Tonificar un músculo y en éste caso las piernas, significa ponerlas duras , que el músculo no se vea flácido, caído, con poco tono muscular o sin fuerza, es hacer todo lo contrario, que se vea y se sienta duro el músculo, deportivo, esbelto y muy sensual.
Por ende para tonificar las piernas, se hace necesaria la realización de ejercicios y una dieta para tonificar complementada con otro tipo de actividades.
Cuál es la mejor manera de tonificar las piernas Para tonificar las piernas, la mejor manera es hacer ejercicios aeróbicos junto con ejercicios de peso moderado que permita una ejecución continua y a una velocidad normal con intensidades de alrededor de 4 series cada una con 12 a 15 repeticiones del movimiento .
En lo referente a los ejercicios para tonificar las piernas, puedes hacer todos los ejercicios para piernas que dejamos para ti al inicio de éste artículo, pero deben ser realizados con la intensidad mencionada anteriormente y complementados con ejercicios de cardio o ejercicios aeróbicos, es decir, ejercicios que puedas realizar por tiempos prolongados o por más de 20 minutos seguidos tales como la natación, el atletismo o el ciclismo.
La natación de hecho, es uno de los mejores ejercicios y deportes para tonificar las piernas , puesto que puedes enfocarte en trabajar sólo las piernas y sin darte cuenta, ejercitarás todo el cuerpo y quemarás esos excesos de grasa indeseados en las piernas, brazos y abdomen.
Ahora bien, es necesario realizar ejercicios de cardio además de los de pierna precisamente para eso, para quemar esos excesos de grasa que no dejan que el músculo se vea y se tonifique.
Por otro lado y haciendo ahora referencia a la dieta para tonificar las piernas, es necesario evitar el consumo elevado de grasas y frituras , puesto que como ya dijimos, éstas se deben quemar para lograr hacer que el músculo se vea fuerte y eliminar la flacidez de las piernas.
Así mismo, una dieta para tonificar debe contener proteínas y carbohidratos provenientes de carnes como la de cerdo, pescado y pollo, granos y cereales, debe evitarse el consumo excesivo de azúcares o dulces después del medio día y mantenerse una adecuada hidratación a lo largo del día.
En cuanto a esto último, hay que hidratarse antes, durante y después de cada rutina de ejercicios, pues de ello también depende la recuperación muscular.
Por último, además de ejercicio, alimentación e hidratación, es aconsejable realizar otras actividades tales como senderismo o caminatas de al menos 30 minutos , puesto que esto igualmente ayudará a quemar excesos de calorías y grasas y ayudará en gran medida a tonificar las piernas; de hecho la famosa cantante Ariana Grande, también famosa por su cuerpo y sus piernas esbeltas y tonificadas, lleva una vida deportiva y alimenticia muy similar o igual a lo explicado anteriormente.
Pero queda una cosa más que es de gran importancia para tonificar las piernas y que quizás no estás haciendo bien, que es dormir, descansar al menos 8 horas diarias. El trasnochar hace que el músculo no asimile el ejercicio bien, se autodestruya por así decirlo y no se logren los resultados deseados, por ende recuerda, dormir bien.
Tampoco olvides que puedes dejar tus dudas y comentarios en cada rutina de Entrena Gym o que puedes ponerte en contacto con nosotros y con gusto, seremos tu entrenador online gratis .
¿Cómo tener piernas delgadas?Caso contrario a quienes quieren aumentar la masa muscular de las piernas, es quienes quieren tener piernas más delgadas, cosa que en su mayoría se presenta por excesos de grasas acumulados en las piernas.
Pueden presentarse dos casos, uno el que ya mencionamos que sea por excesos de grasa o dos, por excesos de músculo y éste último es un poco más difícil de trabajar.
Para adelgazar las piernas cuando se trata de músculo es necesario disminuir entonces el consumo excesivo de proteínas y mantenerlo en una cantidad normal y así mismo, si se realizan diferentes ejercicios que impliquen el levantamiento de peso, evitar hacerlos o empezar a levantar menos peso, pues esto genera aún más masa muscular.
Para el caso de cuando hay excesos de grasa alojados en las piernas y se quiere que éstas se vean más delgadas, es necesario en primer lugar, cambiar hábitos alimenticios , dejar de comer frituras, grasas, gaseosas, excesos de dulce y (si lo haces), dejar de consumir bebidas alcohólicas, cigarrillos, sustancias alucinógenas y demás por el estilo.
Se hace necesario empezar a hidratarse bien a lo largo del día , consumir frutas, verduras, carnes, pollo, pescado, cereales, granos y otros alimentos por el estilo, pero en porciones adecuadas, sin exagerar.
Además de eso, es necesario que empieces a realizar ejercicio, dependiendo de tu peso, puedes empezar por hacer caminatas de 10, 15 o 20 minutos al inicio (según tu resistencia o capacidad) y esto, todos los días para que al menos cada 5 o 10 días, aumentes el tiempo de dichas caminatas así sean 5 minutos.
Si por el contario puedes hacer más ejercicio, es aconsejable realizar trotes por más de 15 o 30 minutos y complementar esto con otros ejercicios de cardio para el cuerpo entero como la natación para bajar de peso.
Lo importante aquí es eso, tener tanto una buena alimentación como realizar ejercicios de cardio pues éstos, ayudan a quemar esa grasita que queremos quitar de las piernas para que éstas luzcan más delgadas y además de ello, realizar también ejercicios para tonificar las piernas.
Tales ejercicios puedes encontrarlos al inicio del artículo y deben ser hechos en intensidades de por ejemplo, 4 series de 12 a 15 repeticiones del movimiento cada una.
No dudes en dejar tus comentarios y preguntas y con mucho gusto estaremos atento en responder y ayudar en tu entrenamiento de piernas.
¿Cómo descansar las piernas?Como lo mencionamos a lo largo del artículo, una de las principales cosas a tener en cuenta para lograr que las piernas luzcan esbeltas, bellas, sensuales y con buen tono muscular, es darles descanso.
Así las cosas, para descansar las piernas debes recordar en primer lugar que si haces ejercicios para piernas, debes estirarlas después de haber acabado tu rutina de entrenamiento , pues esto ayuda a eliminar las acumulaciones de ácido láctico en ellas y hace que igualmente se sientan más aliviadas y con menos fatiga.
En segundo lugar, para lograr descansar las piernas correctamente es aconsejable darse un baño con agua a temperatura ambiente y masajearlas suavemente de arriba hacia abajo, sin olvidar masajear los pies también, esto ayudará en gran medida a descansar las piernas.
En tercer lugar otra cuestión de gran importancia es dormir al menos 8 horas como ya lo dijimos en contadas ocasiones anteriormente, pues lo más reparador para el músculo, es el sueño, ya que éste permite que se recupere y se adapte al ejercicio correctamente.
No olvides no sobrecargar o sobreentrenar el músculo, manejar pesos adecuados y no excesivos, pues si lo haces, no estarás dando descanso adecuado a las piernas y nada de lo explicado a lo largo del artículo, va a servir.
Por último, Entrena Gym te invita a dejar tus comentarios, críticas o dudas, para poder estar al tanto de lo que necesitas, de lo que te gusta o no te gusta pues ya eres parte de nosotros y por ende, ahora somos tu entrenador personal gratis, sin ningún inconveniente y desde la comodidad de tu casa, con los mejores tips, consejos, rutinas y dietas, para tu entrenamiento diariario.