{"id":22152,"date":"2024-01-17T20:52:11","date_gmt":"2024-01-17T20:52:11","guid":{"rendered":"https:\/\/bulevip.com\/blog\/entrenamiento-para-gluteo-2\/"},"modified":"2024-01-17T20:52:11","modified_gmt":"2024-01-17T20:52:11","slug":"entrenamiento-para-gluteo","status":"publish","type":"post","link":"https:\/\/www.bulevip.com\/blog\/entrenamiento-para-gluteo\/","title":{"rendered":"Entrenamiento para gl\u00fateo."},"content":{"rendered":"<p>Desde el blog de bulevip os presentamos un nuevo post orientado al entrenamiento de gl\u00fateo y todos los beneficios que conlleva. Hay infinidad de ejercicios espec\u00edficos para este grupo muscular, aqu\u00ed nos centraremos en 4 de ellos: hip thrust, zancada, sentadilla sumo y tijeras desde banco.<\/p>\n<p>Es importante saber que antes de comenzar con estos ejercicios, ser\u00e1 necesario activar el gl\u00fateo a trav\u00e9s de<em> bridge, cook hip o sentadillas con fitball,\u00a0<\/em>por nombrar algunos ejemplos:<\/p>\n<ul>\n<li><strong>Bridge<\/strong>: elevaci\u00f3n de cadera.<\/li>\n<\/ul>\n<figure id=\"attachment_631\" aria-describedby=\"caption-attachment-631\" style=\"width: 300px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/bulevip.com\/blog\/wp-content\/uploads\/2014\/01\/Elevaci\u00f3n-de-caderas.jpg\" rel=\"nofollow noopener\" target=\"_blank\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-631\" alt=\"Elevaci\u00f3n de cadera\" src=\"https:\/\/bulevip.com\/blog\/wp-content\/uploads\/2014\/01\/Elevaci\u00f3n-de-caderas-300x250.jpg\" width=\"300\" height=\"250\" \/><\/a><figcaption id=\"caption-attachment-631\" class=\"wp-caption-text\">Elevaci\u00f3n de cadera<\/figcaption><\/figure>\n<ul>\n<li><strong>Cook hip<\/strong>: elevaci\u00f3n de cadera unilateral<\/li>\n<\/ul>\n<figure id=\"attachment_440\" aria-describedby=\"caption-attachment-440\" style=\"width: 300px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/bulevip.com\/blog\/wp-content\/uploads\/2013\/12\/cook-hip-lift.jpg\" rel=\"nofollow noopener\" target=\"_blank\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-440\" alt=\"cook hip\" src=\"https:\/\/bulevip.com\/blog\/wp-content\/uploads\/2013\/12\/cook-hip-lift-300x198.jpg\" width=\"300\" height=\"198\" \/><\/a><figcaption id=\"caption-attachment-440\" class=\"wp-caption-text\">cook hip<\/figcaption><\/figure>\n<ul>\n<li><strong>Sentadillas con fitball<\/strong>: apoyamos lumbares en fitball y \u00e9ste apoyado en la pared. Hacemos sentadilla normal.\n<figure id=\"attachment_632\" aria-describedby=\"caption-attachment-632\" style=\"width: 300px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/bulevip.com\/blog\/wp-content\/uploads\/2014\/01\/Fit-Ball.jpg\" rel=\"nofollow noopener\" target=\"_blank\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-632\" alt=\"Sentadillas en fitball\" src=\"https:\/\/bulevip.com\/blog\/wp-content\/uploads\/2014\/01\/Fit-Ball-300x196.jpg\" width=\"300\" height=\"196\" \/><\/a><figcaption id=\"caption-attachment-632\" class=\"wp-caption-text\">Sentadillas en fitball<\/figcaption><\/figure>\n<p>Tras realizar la activaci\u00f3n de gl\u00fateo, pasaremos a los ejercicios espec\u00edficos:<\/li>\n<li><strong>Hip Thrust<\/strong>: elevaci\u00f3n de cadera con barra.\n<figure id=\"attachment_633\" aria-describedby=\"caption-attachment-633\" style=\"width: 300px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/bulevip.com\/blog\/wp-content\/uploads\/2014\/01\/hip-thrust1.jpg\" rel=\"nofollow noopener\" target=\"_blank\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-633\" alt=\"Hip Thrust\" src=\"https:\/\/bulevip.com\/blog\/wp-content\/uploads\/2014\/01\/hip-thrust1-300x95.jpg\" width=\"300\" height=\"95\" \/><\/a><figcaption id=\"caption-attachment-633\" class=\"wp-caption-text\">Hip Thrust<\/figcaption><\/figure>\n<p>&nbsp;<\/li>\n<li><strong>Zancada<\/strong>: pasos al frente con mancuernas en manos.\n<figure id=\"attachment_634\" aria-describedby=\"caption-attachment-634\" style=\"width: 300px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/bulevip.com\/blog\/wp-content\/uploads\/2014\/01\/zancada.jpg\" rel=\"nofollow noopener\" target=\"_blank\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-634\" alt=\"Zancada\" src=\"https:\/\/bulevip.com\/blog\/wp-content\/uploads\/2014\/01\/zancada-300x254.jpg\" width=\"300\" height=\"254\" \/><\/a><figcaption id=\"caption-attachment-634\" class=\"wp-caption-text\">Zancada<\/figcaption><\/figure>\n<p>&nbsp;<\/li>\n<li><strong>Sentadilla sumo<\/strong>: sentadilla con apertura de piernas el doble de anchura de las caderas.\n<figure id=\"attachment_635\" aria-describedby=\"caption-attachment-635\" style=\"width: 237px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/bulevip.com\/blog\/wp-content\/uploads\/2014\/01\/sentadilla_sumo.jpg\" rel=\"nofollow noopener\" target=\"_blank\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-635\" alt=\"Sentadilla sumo\" src=\"https:\/\/bulevip.com\/blog\/wp-content\/uploads\/2014\/01\/sentadilla_sumo.jpg\" width=\"237\" height=\"173\" \/><\/a><figcaption id=\"caption-attachment-635\" class=\"wp-caption-text\">Sentadilla sumo<\/figcaption><\/figure>\n<p>&nbsp;<\/li>\n<li><strong>Tijeras desde banco<\/strong>: zancada unilateral desde banco.\n<figure id=\"attachment_636\" aria-describedby=\"caption-attachment-636\" style=\"width: 300px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/bulevip.com\/blog\/wp-content\/uploads\/2014\/01\/zancada-desde-banco.jpg\" rel=\"nofollow noopener\" target=\"_blank\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-636\" alt=\"Zancada desde banco\" src=\"https:\/\/bulevip.com\/blog\/wp-content\/uploads\/2014\/01\/zancada-desde-banco-300x203.jpg\" width=\"300\" height=\"203\" \/><\/a><figcaption id=\"caption-attachment-636\" class=\"wp-caption-text\">Zancada desde banco<\/figcaption><\/figure>\n<p>Una buena progresi\u00f3n de estos ejercicios, ser\u00eda comenzar con cargas bajas y altas repeticiones para activar gl\u00fateo, para posteriormente aumentar peso e ir reduciendo repeticiones. El n\u00famero de series podr\u00e1 oscilar entre 3-5 y repeticiones 8-15 siempre dependiendo del deportista y nivel de \u00e9ste. Si trabajas adecuadamente las agujetas no tardar\u00e1n en aparecer!!!<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Desde el blog de bulevip os presentamos un nuevo post orientado al entrenamiento de gl\u00fateo y todos los beneficios que conlleva. Hay infinidad de ejercicios espec\u00edficos para este grupo muscular, aqu\u00ed nos centraremos en 4 de ellos: hip thrust, zancada, sentadilla sumo y tijeras desde banco. Es importante saber que antes de comenzar con estos [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":21000,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2794],"tags":[],"class_list":["post-22152","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-endurance"],"_links":{"self":[{"href":"https:\/\/www.bulevip.com\/blog\/wp-json\/wp\/v2\/posts\/22152"}],"collection":[{"href":"https:\/\/www.bulevip.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bulevip.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bulevip.com\/blog\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bulevip.com\/blog\/wp-json\/wp\/v2\/comments?post=22152"}],"version-history":[{"count":0,"href":"https:\/\/www.bulevip.com\/blog\/wp-json\/wp\/v2\/posts\/22152\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bulevip.com\/blog\/wp-json\/wp\/v2\/media\/21000"}],"wp:attachment":[{"href":"https:\/\/www.bulevip.com\/blog\/wp-json\/wp\/v2\/media?parent=22152"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bulevip.com\/blog\/wp-json\/wp\/v2\/categories?post=22152"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bulevip.com\/blog\/wp-json\/wp\/v2\/tags?post=22152"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}