Rutina de glúteos para principiantes ✨./Glute workout for beginners. [Esp-Ing].

! [Hello to the whole #Hive and Hive account@fulldeportes community 👋🏼 I hope you’re all doing well, and I’m delighted to be back here sharing with you again. Today I’m bringing you a beginner’s routine consisting of easy-to-do exercises using equipment you might already have at home – it’s a glute routine. I usually include specific glute exercises as I only do spinning, but it’s also good to dedicate a bit of time to the glutes to strengthen the muscle and increase its size. This routine consists of 4 exercises, each with 4 sets of 20 repetitions. I explain it in more detail in the video.]

! [I start with a stretching routine for the hips and the entire lower back, as this helps make the exercises more effective, followed by a 15-minute warm-up on the spinning bike, which is excellent for preparing the joints and helps build the glutes, before moving on to the workout itself.]

Ejercicio 1/Exercise 1

Hip Trust/Empuje de Cadera.

! [A hip thrust is a strength and control exercise in which you rest your upper back against the floor and push your hips upwards to mainly work the glutes (and also the hamstrings and lower back to some extent, depending on the technique). It is performed by resting the upper back against a bench or chair, using a barbell or something heavy on the hips (in my case, I used a litre of water), lifting the hips upwards with force, squeezing the glutes at the top, and lowering in a controlled manner, keeping the core tight to protect the lower back. 4 sets of 20 repetitions. ]

Ejercicio 2/Exercise 2

Sentadilla Búlgara/Bulgarian Squat.

! [The Bulgarian split squat is a leg exercise in which you rest one foot on a raised surface (such as a bench) behind you and perform a squat with your front leg, leaning your body forwards; this primarily works the quadriceps, glutes and core stability (as well as improving balance significantly). Essentially, it helps to improve strength and balance. To improve your results, it is advisable to hold a dumbbell or something heavy in your hands. 4 sets of 20 repetitions.]

Ejercicio 3/Exercise 3

Sentadilla Sumó/Bulgarian Sumó

! [The Sumo squat is a variation of the squat where you start with your feet together, then spread them wider apart with your toes pointing outwards, lowering your body in a controlled manner to mainly target the adductors (inner thighs), glutes and quadriceps. 4 sets of 20 repetitions.]

Ejercicio 3/Exercise 3

Puente de Glúteo/Glute Bridge

! [The glute bridge is an exercise in which, lying on your back, you push against the floor with your heels to lift your hips, thereby mainly working your glutes (and also your hamstrings and lower back to some extent, depending on your technique). 4 sets of 20 repetitions.]

! [These four exercises are some of the most effective for strengthening your glutes and working other parts of your body too. I hope you’ve enjoyed today’s post, and I’ll be back soon with more interesting content. As always, sending you lots of love and blessings. 😘🙏🏼]

Hasta La Próxima.😉💖💞

Todas las fotos son tomadas con mi teléfono TecnoSpark20, editadas en Capcut, Filmora, PicsArt y Canva.

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See you next time.😉💖💞 ]

! [All photos are taken with my TecnoSpark20 phone, edited in Capcut, Filmora, PicsArt and Canva.]

Traducción: Deepl El Mejor Traductor Del Mundo

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