Glutei di marmo, ecco come fanno le star

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di Redazione

Se il meteo ce le permetterà, tra poco sarà tempo di prova costume e chi vuole fare sfoggio di un bikini con slip alla brasiliana deve correre ai ripari, a meno che non provenga dalla patria di Gisele Bündchen. E se non avete tempo e finanze per andare in palestra ci sono sempre gli esercizi da fare a casa. Basta armarsi di santa pazienza e beata costanza. Ovviamente, oltre alla buona volontà è necessario fare attenzione all’alimentazione: meno grassi e zuccheri, e più acqua per drenare.

Quali esercizi fare?

Gli squat, piegamenti sulle ginocchia, accompagnati da stretching sono l’ideale per cominciare. Potete farli a casa, facendo attenzione però alla posizione delle schiena e delle gambe: la schiena deve essere dritta e non inarcata. Inoltre, quando eseguite l’affondo, le ginocchia non devono andare oltre le punte dei piedi.

Non serve stare ore in palestra

Allenandosi per soli 20 minuti si può mantenere i glutei tonici e a non perdere l’elasticità muscolare. L’ideale è fare gli esercizi al mattino in quanto si ha una migliore circolazione del sangue e il metabolismo è più attivo. Per ottenere il massimo delle performance si deve fare stretching: gli esercizi di allungamento prima e dopo ogni sessione di esercizi sono fondamentali.

Squat con sollevamento laterale gamba

Iniziate facendo uno squat centrale e tirate un calcio verso l’esterno con una gamba. Alternate le due gambe facendo 10 ripetizioni per gamba. A Molto efficaci, anche se un po’ faticosi, sono gli affondi. Fate 10 affondi per gamba seguiti da 10 saltelli. Durante i saltelli contraete gli addominali e fate sforzo su glutei e cosce. Ripetete 3 volte in tutto.

Foto Instagram

08/11/2022

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