{"id":71106,"date":"2014-05-06T08:52:20","date_gmt":"2014-05-06T06:52:20","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/piernas-perfectas\/"},"modified":"2022-11-09T20:34:23","modified_gmt":"2022-11-09T18:34:23","slug":"piernas-perfectas","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/es\/piernas-perfectas\/","title":{"rendered":"Piernas perfectas"},"content":{"rendered":"<h5>Ejercicios y rutinas para lucir unas piernas perfectas<\/h5>\n<p>Se acerca el verano y todas queremos saber <strong>como tener piernas perfectas<\/strong> para lucir. Nuestra entrenadora personal Elisabeth Briegas ha preparado esta <strong>rutina de pierna mujer<\/strong> sencilla para que empieces desde ya a conseguir esas <strong>bonitas piernas<\/strong>.<\/p>\n<p><!--more--><\/p>\n<h5><strong><span style=\"text-decoration: underline;\">Ejercicio 1:<\/span><\/strong><\/h5>\n<p><strong><span style=\"text-decoration: underline;\">Posici\u00f3n inicial:<\/span><\/strong><\/p>\n<p>Tumbada boca abajo piernas y brazos extendidos talones y piernas juntas<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Acci\u00f3n<\/strong>:<\/span><\/p>\n<p>Contrayendo gl\u00fateos, piernas y espalda , elevamos piernas y  brazos sin flexionar ambas articulaciones<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2830\" title=\"Piernas bonitas\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/Ejercicio-piernas-1.jpg\" alt=\"Piernas bonitas\" width=\"600\" height=\"300\" \/><\/p>\n<h5><\/h5>\n<h5><strong><span style=\"text-decoration: underline;\">Ejercicio 2:<\/span><\/strong><\/h5>\n<p><strong><span style=\"text-decoration: underline;\">Posici\u00f3n inicial:<\/span><\/strong><\/p>\n<p>Tumbado de lado en posici\u00f3n lateral y codos flexionados a la altura de los hombros.<\/p>\n<p><strong><span style=\"text-decoration: underline;\">Acci\u00f3n:<\/span><\/strong><\/p>\n<p>Elevamos cadera con la pierna que se encuentra debajo. Hacemos elevaciones y descensos cortos con la pierna que se encuentra arriba.<\/p>\n<h5><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2831\" title=\"rutina ejercicios piernas\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/Ejercicio-piernas-2.jpg\" alt=\"rutina ejercicios piernas\" width=\"600\" height=\"300\" \/><\/h5>\n<h5><strong><span style=\"text-decoration: underline;\">Ejercicio 3:<\/span><\/strong><\/h5>\n<p><strong><span style=\"text-decoration: underline;\">Posici\u00f3n inicial:<\/span><\/strong><\/p>\n<p>Posici\u00f3n vertical de pie, llevando una pierna hacia atr\u00e1s apoyando solo la punta del pie.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Acci\u00f3n<\/strong>:<\/span><\/p>\n<p>Elevaci\u00f3n y descenso de la rodilla trasera sin apoyar el tal\u00f3n en el suelo.<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2832\" title=\"Como tener piernas perfectas\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/Ejercicio-piernas-3.jpg\" alt=\"Como tener piernas perfectas\" width=\"600\" height=\"600\" \/><\/p>\n<h5><strong><span style=\"text-decoration: underline;\">Ejercicio 4:<\/span><\/strong><\/h5>\n<p><strong><span style=\"text-decoration: underline;\">Posici\u00f3n inicial:<\/span><\/strong><\/p>\n<p>Piernas abiertas a la altura de los hombros con la punta del pie hacia afuera.<\/p>\n<p><strong><span style=\"text-decoration: underline;\">Acci\u00f3n:<\/span><\/strong><\/p>\n<p>Dirigimos la cadera hacia abajo y atr\u00e1s (las rodillas  no pasan la punta del pie). Dejamos el peso del cuerpo hacia una pierna elevando la pierna contraria lo m\u00e1ximo posible, volvemos al centro sent\u00e1ndonos y realizamos la misma acci\u00f3n con la otra pierna. Movimiento continuo  alternando pierna con pierna.<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2833\" title=\"deporte tonificar piernas\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/Ejercicio-piernas-4.jpg\" alt=\"tonificar piernas\" width=\"600\" height=\"300\" \/><\/p>\n<h5><strong><span style=\"text-decoration: underline;\">Ejercicio 5:<\/span><\/strong><\/h5>\n<p><strong><span style=\"text-decoration: underline;\">Posici\u00f3n inicial: <\/span><\/strong><\/p>\n<p>Apoyado contra la pared, tocando la pared vertebra a vertebra. Talones juntos, puntas de los pies abiertas y gl\u00fateos contra\u00eddos.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Acci\u00f3n:<\/strong><\/span><\/p>\n<p>Flexi\u00f3n de rodillas realizando un descenso de caderas, elevaci\u00f3n de talones y extensi\u00f3n de rodillas. Contrayendo en todo momento gl\u00fateos.<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2834\" title=\"piernas y gluteos perfectos\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/Ejercicio-piernas-5.jpg\" alt=\"piernas y gl\u00fateos perfectos\" width=\"438\" height=\"601\" \/><\/p>\n<p>\u00bfConoces m\u00e1s <strong>ejercicios para tener unas piernas bonitas<\/strong>?<\/p>\n<p>Si te ha gustado esta <strong>rutina de fitness<\/strong>, no te pierdas:<\/p>\n<ul>\n<li>Ejercicios en el agua<\/li>\n<li><a title=\"Ejercicios para una espalda sana\" href=\"https:\/\/shawellness.com\/shamagazine\/es\/ejercicios-para-una-espalda-sana\/\" target=\"_blank\" rel=\"noopener noreferrer\">Ejercicios para una espalda sana<\/a><\/li>\n<li><a title=\"total body conditioning\" href=\"https:\/\/shawellness.com\/shamagazine\/es\/tbc-total-body-conditioning\/\" target=\"_blank\" rel=\"noopener noreferrer\">Total Body Conditioning<\/a><\/li>\n<li><a title=\"Gimnasia pasiva\" href=\"https:\/\/shawellness.com\/shamagazine\/es\/gimnasia-pasiva\/\" target=\"_blank\" rel=\"noopener noreferrer\">Gimnasia Pasiva<\/a><\/li>\n<li><a title=\"Entrenamiento funcional\" href=\"https:\/\/shawellness.com\/shamagazine\/es\/entrenamiento-funcional-el-mejor-entrenamiento-para-tu-dia-a-dia\/\" target=\"_blank\" rel=\"noopener noreferrer\">Entrenamiento funcional<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Ejercicios y rutinas para lucir unas piernas perfectas Se acerca el verano y todas queremos saber como tener piernas perfectas para lucir. Nuestra entrenadora personal Elisabeth Briegas ha preparado esta rutina de pierna mujer sencilla para que empieces desde ya a conseguir esas bonitas piernas.<\/p>\n","protected":false},"author":8,"featured_media":79835,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[1416],"tags":[],"class_list":["post-71106","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-deporte"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Piernas perfectas - SHA Magazine<\/title>\n<meta name=\"description\" content=\"Ejercicios y rutinas para lucir unas piernas perfectas Se acerca el verano y todas queremos saber como tener piernas perfectas para lucir. 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