{"id":333,"date":"2024-08-27T03:16:23","date_gmt":"2024-08-27T07:16:23","guid":{"rendered":"https:\/\/www.smartfit.cl\/blog\/?p=333"},"modified":"2024-08-30T11:12:26","modified_gmt":"2024-08-30T15:12:26","slug":"cuatro-ejercicios-para-gluteos","status":"publish","type":"post","link":"https:\/\/www.smartfit.cl\/blog\/cuatro-ejercicios-para-gluteos\/","title":{"rendered":"Potencia a tus Gl\u00fateos con estos Cuatro Ejercicios Esenciales"},"content":{"rendered":"\n<h3 class=\"wp-block-heading\"><\/h3>\n\n\n\n<p>Tener unos gl\u00fateos firmes y tonificados no solo mejora tu apariencia, sino que tambi\u00e9n contribuye a la salud de tu columna vertebral y al rendimiento en actividades f\u00edsicas diarias. A continuaci\u00f3n, te presentamos cuatro ejercicios esenciales que te ayudar\u00e1n a darle potencia a tus gl\u00fateos. \u00a1Incorp\u00f3ralos en tu rutina y ver\u00e1s los resultados! <\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><div class=\"wp-block-aioseo-table-of-contents\"><ul><li><a class=\"aioseo-toc-item\" href=\"#aioseo-ejercicio-1-hip-thrust\">Ejercicio 1: Hip Thrust<\/a><\/li><li><a class=\"aioseo-toc-item\" href=\"#aioseo-ejercicio-2-peso-muerto-rumano\">Ejercicio 2: Peso Muerto Rumano<\/a><\/li><li><a class=\"aioseo-toc-item\" href=\"#aioseo-ejercicio-3-sentadilla-bulgara\">Ejercicio 3: Sentadilla B\u00falgara<\/a><\/li><li><a class=\"aioseo-toc-item\" href=\"#aioseo-ejercicio-4-patada-en-polea\">Ejercicio 4: Patada en Polea<\/a><ul><\/ul><\/li><\/ul><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-media-text alignwide has-media-on-the-right is-stacked-on-mobile is-vertically-aligned-top\" style=\"grid-template-columns:auto 25%\"><div class=\"wp-block-media-text__content\">\n<h3 class=\"wp-block-heading\" id=\"aioseo-ejercicio-1-hip-thrust\">Ejercicio 1: Hip Thrust<\/h3>\n\n\n\n<p><strong>Enfoque principal<\/strong>: Femoral y gl\u00fateo<\/p>\n\n\n\n<p>El Hip Thrust es uno de los mejores ejercicios para trabajar los gl\u00fateos de manera efectiva. Aumenta la fuerza y el volumen de esta \u00e1rea, y es ideal para desarrollar esa curva deseada. <\/p>\n\n\n\n<p>Para realizarlo, si\u00e9ntate en el suelo con la parte superior de tu espalda apoyada en un banco, rodillas dobladas y pies firmemente en el suelo. <\/p>\n\n\n\n<p>Coloca una barra con peso sobre tu pelvis y empuja hacia arriba, apretando los gl\u00fateos al m\u00e1ximo en la parte superior del movimiento.<\/p>\n<\/div><figure class=\"wp-block-media-text__media\"><video controls src=\"https:\/\/www.smartfit.cl\/blog\/wp-content\/uploads\/sites\/2\/2024\/08\/ejercicio_1.mp4\"><\/video><\/figure><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile is-vertically-aligned-top\" style=\"grid-template-columns:25% auto\"><figure class=\"wp-block-media-text__media\"><video controls src=\"https:\/\/www.smartfit.cl\/blog\/wp-content\/uploads\/sites\/2\/2024\/08\/ejercicio_2.mp4\"><\/video><\/figure><div class=\"wp-block-media-text__content\">\n<h3 class=\"wp-block-heading\" id=\"aioseo-ejercicio-2-peso-muerto-rumano\">Ejercicio 2: Peso Muerto Rumano<\/h3>\n\n\n\n<p><strong>Enfoque principal<\/strong>: Femoral<\/p>\n\n\n\n<p>El Peso Muerto Rumano es excelente para trabajar la parte posterior de las piernas, incluyendo los gl\u00fateos y los femorales. <\/p>\n\n\n\n<p>Mant\u00e9n la barra cerca de tus piernas mientras te inclinas hacia adelante con una ligera flexi\u00f3n en las rodillas, asegur\u00e1ndote de no perder la tensi\u00f3n en los m\u00fasculos durante todo el ejercicio. <\/p>\n\n\n\n<p>Este movimiento no solo fortalece, sino que tambi\u00e9n mejora tu postura.<\/p>\n<\/div><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<div class=\"wp-block-media-text alignwide has-media-on-the-right is-stacked-on-mobile is-vertically-aligned-top\" style=\"grid-template-columns:auto 25%\"><div class=\"wp-block-media-text__content\">\n<h3 class=\"wp-block-heading\" id=\"aioseo-ejercicio-3-sentadilla-bulgara\">Ejercicio 3: Sentadilla B\u00falgara<\/h3>\n\n\n\n<p><strong>Enfoque principal<\/strong>: Gl\u00fateos<\/p>\n\n\n\n<p>La Sentadilla B\u00falgara es un ejercicio unilateral que se centra en los gl\u00fateos y quads, adem\u00e1s de mejorar el equilibrio. <\/p>\n\n\n\n<p>Con una pierna apoyada en un banco detr\u00e1s de ti y la otra firme en el suelo, baja el cuerpo en una sentadilla profunda mientras mantienes la espalda recta. <\/p>\n\n\n\n<p>Este ejercicio es efectivo para construir gl\u00fateos m\u00e1s grandes y fuertes.<\/p>\n<\/div><figure class=\"wp-block-media-text__media\"><video controls src=\"https:\/\/www.smartfit.cl\/blog\/wp-content\/uploads\/sites\/2\/2024\/08\/ejercicio_3.mp4\"><\/video><\/figure><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile\" style=\"grid-template-columns:25% auto\"><figure class=\"wp-block-media-text__media\"><video controls src=\"https:\/\/www.smartfit.cl\/blog\/wp-content\/uploads\/sites\/2\/2024\/08\/ejercicio_4.mp4\"><\/video><\/figure><div class=\"wp-block-media-text__content\">\n<h3 class=\"wp-block-heading\" id=\"aioseo-ejercicio-4-patada-en-polea\">Ejercicio 4: Patada en Polea<\/h3>\n\n\n\n<p><strong>Enfoque principal<\/strong>: Gl\u00fateo<\/p>\n\n\n\n<p>La Patada en Polea es perfecta para aislar los gl\u00fateos. <\/p>\n\n\n\n<p>Coloca la polea en la posici\u00f3n m\u00e1s baja y engancha el tobillo con la correa. Desde una posici\u00f3n estable, empuja la pierna hacia atr\u00e1s y hacia arriba, apretando los gl\u00fateos en la parte superior del movimiento. <\/p>\n\n\n\n<p>Este ejercicio es ideal para a\u00f1adirlo al final de tu rutina para un extra de activaci\u00f3n en los gl\u00fateos.<\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"aioseo-supera-tus-limites-solo-en-smart-fit\">Supera tus l\u00edmites, solo en Smart Fit<\/h2>\n\n\n\n<p>Incorpora estos ejercicios en tu rutina y prep\u00e1rate para ver cambios reales en la fuerza y el aspecto de tus gl\u00fateos. En Smart Fit, te brindamos las mejores instalaciones y el ambiente perfecto para que lleves tu entrenamiento al siguiente nivel. \u00a1Es hora de superar tus l\u00edmites y lograr los resultados que deseas! <\/p>\n\n\n\n<p><strong>\u00a1No olvides&nbsp;compartir este art\u00edculo con tus amigos y seguirnos en nuestras redes sociales para m\u00e1s consejos de entrenamiento y motivaci\u00f3n diaria!<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-social-links is-content-justification-center is-layout-flex wp-container-core-social-links-is-layout-16018d1d wp-block-social-links-is-layout-flex\"><li class=\"wp-social-link wp-social-link-facebook  wp-block-social-link\"><a href=\"https:\/\/www.facebook.com\/SmartFitChile\" class=\"wp-block-social-link-anchor\"><svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M12 2C6.5 2 2 6.5 2 12c0 5 3.7 9.1 8.4 9.9v-7H7.9V12h2.5V9.8c0-2.5 1.5-3.9 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C20.99,14.751,21,14.444,21,12s-0.01-2.751-0.054-3.711c-0.044-0.958-0.196-1.612-0.418-2.185c-0.23-0.592-0.538-1.094-1.038-1.594 c-0.5-0.5-1.002-0.808-1.594-1.038c-0.572-0.222-1.227-0.375-2.185-0.418C14.751,3.01,14.444,3,12,3L12,3z M12,7.378 c-2.552,0-4.622,2.069-4.622,4.622S9.448,16.622,12,16.622s4.622-2.069,4.622-4.622S14.552,7.378,12,7.378z M12,15 c-1.657,0-3-1.343-3-3s1.343-3,3-3s3,1.343,3,3S13.657,15,12,15z M16.804,6.116c-0.596,0-1.08,0.484-1.08,1.08 s0.484,1.08,1.08,1.08c0.596,0,1.08-0.484,1.08-1.08S17.401,6.116,16.804,6.116z\"><\/path><\/svg><span class=\"wp-block-social-link-label screen-reader-text\">Instagram<\/span><\/a><\/li>\n\n<li class=\"wp-social-link wp-social-link-tiktok  wp-block-social-link\"><a href=\"https:\/\/www.tiktok.com\/@smartfitcl\" class=\"wp-block-social-link-anchor\"><svg width=\"24\" height=\"24\" viewBox=\"0 0 32 32\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M16.708 0.027c1.745-0.027 3.48-0.011 5.213-0.027 0.105 2.041 0.839 4.12 2.333 5.563 1.491 1.479 3.6 2.156 5.652 2.385v5.369c-1.923-0.063-3.855-0.463-5.6-1.291-0.76-0.344-1.468-0.787-2.161-1.24-0.009 3.896 0.016 7.787-0.025 11.667-0.104 1.864-0.719 3.719-1.803 5.255-1.744 2.557-4.771 4.224-7.88 4.276-1.907 0.109-3.812-0.411-5.437-1.369-2.693-1.588-4.588-4.495-4.864-7.615-0.032-0.667-0.043-1.333-0.016-1.984 0.24-2.537 1.495-4.964 3.443-6.615 2.208-1.923 5.301-2.839 8.197-2.297 0.027 1.975-0.052 3.948-0.052 5.923-1.323-0.428-2.869-0.308-4.025 0.495-0.844 0.547-1.485 1.385-1.819 2.333-0.276 0.676-0.197 1.427-0.181 2.145 0.317 2.188 2.421 4.027 4.667 3.828 1.489-0.016 2.916-0.88 3.692-2.145 0.251-0.443 0.532-0.896 0.547-1.417 0.131-2.385 0.079-4.76 0.095-7.145 0.011-5.375-0.016-10.735 0.025-16.093z\" \/><\/svg><span class=\"wp-block-social-link-label screen-reader-text\">TikTok<\/span><\/a><\/li><\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tener unos gl\u00fateos firmes y tonificados no solo mejora tu apariencia, sino que tambi\u00e9n contribuye a la salud de tu columna vertebral y al rendimiento en actividades f\u00edsicas diarias. <\/p>\n","protected":false},"author":25,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[26,27,30,28,29],"class_list":["post-333","post","type-post","status-publish","format-standard","hentry","category-fitness","tag-gluteos","tag-hip-trust","tag-patada-en-polea","tag-peso-muerto","tag-sentadilla"],"acf":{"banner_imagem":351,"banner_link":"https:\/\/www.smartfit.cl\/gimnasios?utm_source=blog&amp;utm_medium=banner_v&amp;utm_campaign=post333","banner_target":"_blank","cta":{"label":" \u00a1Lleg\u00f3 el d\u00eda!\ud83e\udd73 Inscr\u00edbete en Smart Fit y potencia tu entrenamiento","link":"https:\/\/www.smartfit.cl\/gimnasios?utm_source=blog&amp;utm_medium=CTA&amp;utm_campaign=post333","target":"_blank"}},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.smartfit.cl\/blog\/wp-json\/wp\/v2\/posts\/333","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.smartfit.cl\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.smartfit.cl\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.smartfit.cl\/blog\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/www.smartfit.cl\/blog\/wp-json\/wp\/v2\/comments?post=333"}],"version-history":[{"count":16,"href":"https:\/\/www.smartfit.cl\/blog\/wp-json\/wp\/v2\/posts\/333\/revisions"}],"predecessor-version":[{"id":430,"href":"https:\/\/www.smartfit.cl\/blog\/wp-json\/wp\/v2\/posts\/333\/revisions\/430"}],"wp:attachment":[{"href":"https:\/\/www.smartfit.cl\/blog\/wp-json\/wp\/v2\/media?parent=333"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.smartfit.cl\/blog\/wp-json\/wp\/v2\/categories?post=333"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.smartfit.cl\/blog\/wp-json\/wp\/v2\/tags?post=333"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}