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Conoce los ejercicios que te ayudarán a fortalecer y tener un cuerpo más atractivo.
El poder de la atracción ha sido vital en la vida desde que apareció el hombre en la tierra, el más fuerte y apto para conseguir los elementos básicos de supervivencia se convertía en el más atractivo y con más posibilidades de procrear. En la actualidad, hay muchos factores que se toman en cuenta para ser envestido con ese adjetivo, pero sin duda, fortalecer el cuerpo es sinónimo de ser atractivo.
Es por ello que te mostraremos una rutina sencilla y poderosa de Sexercise que te ayudará a tener el cuerpo más fuerte y a la vez atractivo. Los beneficios serán múltiples: desde una mente despejada, pasando por la liberación de endorfinas y disminución del estrés, hasta unos músculos fuertes y atractivos. Para ello, hemos buscado a dos de los entrenadores que presumen de tener un cuerpo de impacto para que nos ayuden con la rutina para hombres y mujeres.
Ejercicios de Sexercise
PARA ELLAS
Una figura envidiable que atraiga a los hombres al instante es la fórmula secreta. Ello no significa un esfuerzo interminable por ser estéticamente perfecta, basta con tonificar partes del cuerpo específicas:
GLÚTEOS.
Sentadilla sumo: Estando de pie, coloca las piernas un poco más abiertas a la altura de la cadera, los pies a la diagonal y ahora realiza una sentadilla llevando los glúteos hacía atrás y con la espalda completamente recta, vuelve a la posición inicial apretando los músculos.
Elevación de cadera: Coloca tu espalda al piso, flexiona las rodillas dejando perfectamente apoyadas tus plantas de los pies al piso, toma una pesa o algo pesado a la altura de tu cadera y despégala del piso manteniendo una pierna al aire y la otra fija al piso realiza así el movimiento, alternado, al subir aprieta los glúteos y al bajar relájalos. Realiza de 15 a 20 repeticiones por pierna y 4 series.
PIERNAS.
Sentadilla con salto: Coloca tus piernas un poco más abiertas que tus hombros flexiona las rodillas hasta bajar la sentadilla en un ángulo de 90 grados, realiza un salto hasta llegar a juntar las piernas y quedar de pie regresando con otro salto a la posición de sentadilla esto lo tienes que realizar sin parar el movimiento. Realiza de 15 a 20 Repeticiones 4 series.
ABDOMEN.
Giros con piernas juntas: Sentada con las manos apoyadas atrás, dibuja círculos con las piernas juntas y completamente estiradas hacía la derecha, sin bajar las piernas cambia de dirección al otro lado. Mantén las piernas juntas y el abdomen contraído. 20 segundos por lado en tres series.
Toques de talón: Recostada en el piso, mantente boca arriba con las plantas de los pies apoyadas en el piso, extiende tus brazos e intenta tocar talones de forma lateral. Realiza 20 repeticiones de cada lado en 4 series.
PARA ELLOS
Unos brazos tonificados que ayuden a sostener, unas piernas poderosas que sean capaces de acelerar ritmos y una espalda marcada son algunos de los aspectos que las mujeres prefieren en ellos, aquí ejercicios básicos:
BICEPS.
Curl Martillo: De pie, toma unas mancuernas a los costados del cuerpo, ahora elévalas al mismo tiempo a la altura del hombro y bajo lentamente, no despegues los codos del cuerpo. Realiza 4 series de 12 repeticiones en circuito.
21´s: Estando de pie, tomas unas mancuernas y las llevas a la altura de los codos, en las primeras 7 repeticiones el recorrido lo realizarás desde la parte inferior hasta que los brazos formen un ángulo recto, sin descansar, eleva los brazos sin flexionar pero esta vez desde la mitad hasta la altura de los hombros aproximadamente por 7 veces, por último realizar los dos ejercicios pero continuamente por 7 últimas repeticiones. Lograrás un conteo de 21.
PIERNAS.
Desplantes explosivos a una pierna: Pararte con los pies separados a la misma distancia de las caderas, con los brazos a los costados. Adelanta la pierna derecha para hacer un desplante, flexionando ambas rodillas en un ángulo de 90 grados, ahora salta hasta estirar las piernas por completo, debes de aterrizar suavemente con la pierna izquierda adelante y la derecha atrás. Realiza 10 repeticiones por cada pierna.
Desplantes: De pie, con una barra o mancuernas por encima de tus hombros, da un paso largo hacia el frente, la espalda derecha, el abdomen contraído. Flexiona ambas piernas formando un ángulo de 90 grados con cada una, baja en línea recta, manteniendo tus hombros sobre tus caderas. Sube extendiendo ambas piernas.
ESPALDA.
Remo con mancuernas: Piernas flexionadas abiertas a la altura de la cadera, abdomen apretado y llevas el tronco ligeramente inclinado hacia adelante, pompas hacía atrás, tomas unas mancuernas (agarre en pronación) y llévalas con los codos abiertos hacía atrás para detener a la altura de los hombros. Inhala abajo y exhala en el esfuerzo. Realiza 3 series de 20 repeticiones.
Superman: En cuadripedia con la espalda completamente recta (4 puntos), extiende uno de los brazos junto con la pierna contraria, después alterna con el otro brazo. Realiza 20 repeticiones.
Con estos ejercicios lograrás un cuerpo de alto impacto. Atrévete estas fechas a realizar las rutinas, incluso puedes hacerlas en compañía de tu pareja, te dará impulso y lograrán ser los más atractivos.
Bloguera de hueso colorado desde el 2008. Porqué siempre hay algo que decir yes@elblogdeyes.com
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