Come lavorare i glutei sul materassino

Esercizi per sviluppare i muscoli dei glutei a terra

Spesso, gli esercizi che svolgi stimolano contemporaneamente vari gruppi muscolari insieme. Anche se è positivo lavorare in maniera completa, esistono alcuni modi per sviluppare i glutei nello specifico, con solo un materassino.

Il gluteo possiede come azione principale l'estensione dell'anca. Per questo viene usato in movimenti come:salire le scale, saltare con una o due gambe, correre alla massima velocità, alzare un oggetto dal suolo, partendo con le gambe flesse, e tutti quei movimenti in cui si richieda l'estensione della gamba.

salire le scale, saltare con una o due gambe, correre alla massima velocità, alzare un oggetto dal suolo, partendo con le gambe flesse, e tutti quei movimenti in cui si richieda l'estensione della gamba.

Esercizi sul materassino per glutei

  1. Distenditi a pancia in su sul materassino. Tieni i piedi paralleli contro il pavimento, a larghezza fianchi. Piega le ginocchia.

    Alza il bacino spingendo l'ombelico verso l'alto, facendo forza con i glutei, inspirando. Devi alzare solo finché la schiena forma una linea tra le ginocchia e le spalle , devi evitare di inarcare la parte lombare della schiena, questo NON farà lavorare il gluteo, ma ti provocherà dolori e contratture in quella zona. Scendi ed espira, ripeti 30 volte.

  2. Nella stessa posizione iniziale dell'esercizio precedente. Adesso sali in 'due tempi' , tira su il bacino fino a metà percorso, facendo una breve pausa di un secondo e poi continua a salire fino alla fine, dove rimani ancora per un altro secondo. Scendi allo stesso modo espirando. Completa 30 ripetizioni.
  3. Stendi una gamba e fletti l'altra. Alza il bacino facendo forza su un solo gluteo, la gamba tesa si alza insieme ai fianchi, rimanendo sempre parallela al suolo. Ripeti 15 volte per ogni lato.
  4. Alza una gamba totalmente tesa, mirando con la punta del piede verso il soffitto, l'altra rimane flessa con il piede al suolo. Alza il bacino cercando di mantenere la gamba tesa in verticale. Completa 15 volte per lato.
  5. Distesa di spalle con le gambe flesse e i piedi a contatto con il suolo.
  6. Distesa a terra con le gambe flesse e i piedi a terra. Incrocia le gambe, tenendo la caviglia della gamba che incrocia sul ginocchio dell'altra. Alza il bacino come negli esercizi precedenti. Fai 15 volte per lato.

Finita la serie dei glutei fai stretching di tutta la muscolatura con cui hai lavorato.

IMPORTANTE: La missione del "Come lavorare i glutei sul materassino" è aiutarti a informarti, MAI sostituire il medico.

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