{"id":72200,"date":"2018-02-15T08:55:38","date_gmt":"2018-02-15T06:55:38","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/entrena-tus-gluteos-en-10-minutos\/"},"modified":"2022-11-09T20:36:42","modified_gmt":"2022-11-09T18:36:42","slug":"entrena-tus-gluteos-en-10-minutos","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/es\/entrena-tus-gluteos-en-10-minutos\/","title":{"rendered":"Entrena tus gl\u00fateos en 10 minutos"},"content":{"rendered":"<p>Uno de los <strong>pilares m\u00e1s importantes<\/strong> de la <strong>salud<\/strong> y el <strong>bienestar<\/strong> es el <strong>ejercicio<\/strong>. Si queremos <strong>estar sanos<\/strong> y <strong>mantenernos en forma<\/strong>, tenemos que <strong>dedicar tiempo a entrenar regularmente<\/strong>. Por lo tanto, es <strong>esencial<\/strong> que encuentres un <strong>programa de fitness<\/strong> que te funcione y te <strong>mantenga motivado<\/strong> para continuar. Los <strong>expertos de fitness<\/strong> en <a href=\"https:\/\/shawellness.com\/shamagazine\/\" target=\"_blank\" rel=\"noopener noreferrer\">SHA<\/a> tambi\u00e9n <strong>recomiendan cambiar<\/strong> tu <strong>rutina de ejercicios cada 4-6 semanas<\/strong> ya que los <strong>m\u00fasculos tienen memoria<\/strong> y, una vez que se acostumbran a un ejercicio, los <strong>efectos son menos visibles<\/strong>.<\/p>\n<p>El <strong>equipo de fitness de SHA<\/strong> ha creado esta <strong>sencilla rutina de ejercicio de gl\u00fateos<\/strong> que se puede hacer en cualquier parte y tan solo se tarda entre<strong> 15-20 minutos<\/strong>. Este plan de ejercicio no requiere ning\u00fan tipo de material, tan solo un poco de espacio para poder moverte libremente.<\/p>\n<p><strong>Consejos<\/strong>:<\/p>\n<ul style=\"list-style-type: disc;\">\n<li><strong>Empieza<\/strong> siempre con unos <strong>5-10 minutos de calentamiento<\/strong> antes de ejecutar cualquier ejercicio. Puedes calentar haciendo<strong> saltos de tijera<\/strong>, <strong>saltando a la comba<\/strong> o haciendo <strong>sentadillas<\/strong>. Si est\u00e1s en el gimnasio puedes utilizar cualquier<strong> m\u00e1quina de cardio<\/strong>.<\/li>\n<li><strong>Haz<\/strong> al menos <strong>3 circuitos de todos los ejercicios<\/strong> y <strong>aumenta las repeticiones<\/strong> cada semana.<\/li>\n<li>Para obtener mejores resultados, <strong>completa<\/strong> esta serie <strong>2-3 veces por semana<\/strong>.<\/li>\n<li>Siempre <strong>termina la sesi\u00f3n con una serie de estiramientos<\/strong>.<\/li>\n<\/ul>\n<p>\u00a1Ponte tu equipo de entrenar y <strong>empieza a tonificar tus gl\u00fateos<\/strong>!<\/p>\n<p>&nbsp;<\/p>\n<p>Si tambi\u00e9n quieres <strong>tonificar tu abdomen<\/strong>, \u00a1prueba este<a href=\"https:\/\/shawellness.com\/shamagazine\/entrenamiento-de-core\/\" target=\"_blank\" rel=\"noopener noreferrer\"> entrenamiento de core de 15 minutos<\/a>!<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Uno de los pilares m\u00e1s importantes de la salud y el bienestar es el ejercicio. Si queremos estar sanos y mantenernos en forma, tenemos que dedicar tiempo a entrenar regularmente. Por lo tanto, es esencial que encuentres un programa de fitness que te funcione y te mantenga motivado para continuar. Los expertos de fitness en [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":74308,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"single-formats\/single-template-video.php","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[1416],"tags":[],"class_list":["post-72200","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>Entrena tus gl\u00fateos en 10 minutos | SHA Magazine<\/title>\n<meta name=\"description\" content=\"Ponte en forma en tan solo 10 minutos con esta sencilla rutina de ejercicio de gl\u00fateos creada por los expertos de fitness de SHA.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, 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