5 exercícios eficazes para fortalecer e empinar os glúteos Por Redação Boa Forma

Elevação pélvica

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2

[{"selector":"#anim-90798e12-4969-44b7-b9d9-3a5df085b797","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-79efe1be-ab47-4387-b99a-c18b28a585d5","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-eb3165bb-3f6b-4002-bce2-08cf72d31478","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-53da3ead-7688-4dd1-9b63-95855fcac74d","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-47acc9cf-f1da-4f59-ba29-29d4e3e8fde6","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] É um ótimo exercício para fortalecer os membros inferiores e os glúteos. Além disso, favorece o equilíbrio do corpo.

3

[{"selector":"#anim-6ea0b650-4347-4a1b-8be0-9cdcfd9bc913","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-30dbb4b6-a005-488e-8823-3476fb40234d","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-72fa0e5e-5afc-49c8-bb10-ee39a2504f37","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6bcacc94-8c42-4091-9046-e84a97a237a3","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4d271946-338e-42f9-bd7f-e4b6e849aeef","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] É um exercício avançado, pois requer equilíbrio, estabilidade e coordenação, ao mesmo tempo que queima os glúteos.

4

[{"selector":"#anim-2d329f17-b609-4abd-b5aa-3ab48001bbe3","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2875fe37-fa78-419f-a85a-cd8dace69aec","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cb374a6e-6765-496a-b3cc-8878f9305a61","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-47bd1946-35bf-4104-9a9b-2f59bae6b456","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ceb48447-9ee5-4612-8161-26f53e930419","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] A ponte dos glúteos é um ótimo movimento para trabalhar a extensão do quadril. Você também sentirá uma pequena queimação no abdômen.

5

[{"selector":"#anim-c6cd28e3-5c7e-46ea-91ac-8dccf7642222","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b4004fef-2b3a-4b85-8aa2-45b759f75819","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2950edf8-9cb3-45ef-aa3e-686ec008b9be","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-024f576d-1484-4e0d-b2ff-7f831856f96a","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2571ce0c-feba-4397-81d7-676f793f0810","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] É um exercício que fortalece o bumbum e possui um desafio estabilizador. Trabalha principalmente o glúteo máximo inferior.

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[{"selector":"#anim-d2b43467-2374-4696-9abf-123237373b9b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d160e828-f1db-4687-96be-1261006f21ce","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cce729b6-9322-4c08-9f94-90926a28781a [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Clique aqui

Elevação pélvica

1

2

Avanço caminhando

3

Agachamento unilateral

4

Marcha na ponte dos glúteos

5

Step up

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