{"id":41,"date":"2019-09-22T22:12:20","date_gmt":"2019-09-22T19:12:20","guid":{"rendered":"http:\/\/gucluyasa.com\/index.php\/karin-popo-ve-kalca-bolgeyi-inceltmek-icin-hareketler-gucluyasa\/"},"modified":"2020-09-14T15:07:15","modified_gmt":"2020-09-14T12:07:15","slug":"karninizi-poponuzu-ve-kalcalarinizi-bolgeyi-inceltmek-icin-hareketler","status":"publish","type":"post","link":"https:\/\/www.gucluyasa.com\/es\/su-frasco-su-culo-y-muslos-su-zona-de-ozono-a-los-movimientos-de-precios\/","title":{"rendered":"Abdominal, trasero y cadera: movimientos para adelgazar la "regi\u00f3n""},"content":{"rendered":"
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Disminuye la "Zona" con estos 7 ejercicios. Foto: Valorie Darling<\/div>\n<\/div>\n<\/div>\n
Este art\u00edculo fue creado en base a lo que dijo el entrenador de pilates de Santa M\u00f3nica, Andrea Speir.<\/em><\/strong><\/div>\n
 <\/div>\n
A menudo, cuando les pregunto a los clientes cu\u00e1les son sus objetivos de condici\u00f3n f\u00edsica, de alguna manera se\u00f1alan la parte de su cuerpo que se encuentra aproximadamente desde la mitad de las caderas hasta la mitad del abdomen. S\u00ed, entiendo lo que significan! Esto es a lo que me referir\u00e9 como la "regi\u00f3n", esta regi\u00f3n fraudulenta donde muchas personas est\u00e1n muy confundidas acerca de c\u00f3mo apretar y examinar. Personalmente, tengo lo que ustedes llaman una "forma de pera", es decir, mis caderas internas y externas, el trasero y los m\u00fasculos abdominales inferiores siempre han sido mis \u00e1reas de enfoque para trabajar. <\/span>\u200b<\/div>\n
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\"Tenga<\/a>\n

 <\/p>\n

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Tenga en cuenta: \u00a1Independientemente de la forma de su cuerpo, usted es perfecto! Foto: Valorie Darling<\/div>\n<\/div>\n<\/div>\n
Es bueno tener los rizos y no creo que nadie deba tener la sensaci\u00f3n de que tienen que adelgazar sus cuerpos para verse sexys. Sin embargo, hay algunos ejercicios excelentes para estas partes espec\u00edficas del cuerpo, siga leyendo para ver lo que he combinado para apretar y fortalecer la "Zona" de mi propio trabajo y mis clientes. <\/div>\n

Apunte a sus abdominales<\/span><\/h2>\n
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\"Estos<\/a>\n

 <\/p>\n

 <\/p>\n

Estos movimientos romper\u00e1n sus m\u00fasculos abdominales, \u00a1en el buen sentido! Foto: Valorie Darling<\/div>\n<\/div>\n<\/div>\n

Alcance de tijera cruzada (5 repeticiones para ambos lados, 5 series)<\/span><\/h2>\n
preparaci\u00f3n<\/strong>: Acu\u00e9stese boca arriba, estirando las piernas hacia el techo y las manos y palmas sobre la cabeza.\n

 <\/p>\n

 <\/p>\n

movimiento<\/strong>: Baje una pierna en un \u00e1ngulo de 45 grados y recu\u00e9stese sobre su cuerpo de forma transversal con el brazo opuesto, hacia el dedo me\u00f1ique de su pie. Golpea 5 veces con tu cuerpo. Repita lo mismo para el otro lado.
\u200b
\u200bindicio<\/strong>: Estire sus abdominales y realmente gire su cuerpo para trabajar todos sus m\u00fasculos abdominales inferiores y oblicuos. <\/p>\n<\/div>\n

Teaser con una pierna (8 repeticiones por pierna)<\/span><\/h2>\n
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\"T\u00f3mate<\/a>\n

 <\/p>\n

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Tome un descanso en su espalda y deje que sus m\u00fasculos abdominales hagan ejercicio. Foto: Valorie Darling<\/div>\n<\/div>\n<\/div>\n
\u200bpreparaci\u00f3n<\/strong>: Acu\u00e9stese sobre su espalda, flexione una pierna hacia arriba y en un \u00e1ngulo de aproximadamente 45 grados. Dobla la otra pierna en un \u00e1ngulo de 90 grados. Mant\u00e9n las rodillas juntas.\n

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movimiento<\/strong>:<\/strong> Incline la cabeza y mantenga el pecho hacia arriba, estire los brazos hacia los dedos de los pies, acurruquese hasta la posici\u00f3n de sentado. Simplemente baje lentamente hasta el extremo inferior de la esc\u00e1pula, luego regrese inmediatamente. Cambia las piernas.<\/p>\n

indicio<\/strong>:<\/strong> Est\u00e9 conscientemente en contacto con sus abdominales para asegurarse de que hagan todo el trabajo. Si siente que su cintura est\u00e1 haciendo el trabajo en lugar de sus abdominales, sostenga suavemente la parte posterior de sus caderas en lugar de alcanzar los dedos de los pies.<\/p>\n<\/div>\n

Elevaci\u00f3n baja (10 repeticiones)<\/span><\/h2>\n
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\"Sigue<\/a>\n

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Sigue enfoc\u00e1ndote en tus m\u00fasculos abdominales. Foto: Valorie Darling<\/div>\n<\/div>\n<\/div>\n
preparaci\u00f3n<\/strong>: Acu\u00e9state boca arriba y estira las piernas hacia el techo.\n

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movimiento<\/strong>: Primero, doble la cabeza y el pecho hacia arriba con las palmas de las manos superpuestas detr\u00e1s de la cabeza. Luego baje las piernas en un \u00e1ngulo de 45 grados. Apriete los abdominales y levante las piernas rectas hasta 90 grados. Repite 10 veces.<\/p>\n

indicio<\/strong>: Conc\u00e9ntrese en mantener su camisa, el tirante del sujetador completo o el estern\u00f3n arrugado. Esto ayuda a mantener sus m\u00fasculos abdominales en una forma adecuada y mantener. <\/p>\n<\/div>\n

Apunte su trasero<\/span><\/h2>\n
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\"Estos<\/a>\n

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Estos movimientos mejorar\u00e1n tu trasero. Foto: Valorie Darling<\/div>\n<\/div>\n<\/div>\n

Puente (10 repeticiones para ambos lados)<\/span><\/h2>\n
\u200bpreparaci\u00f3n<\/strong>: Acu\u00e9state boca arriba, estira los brazos. Dobla las rodillas y los pies bien abiertos en las caderas. Mantenga sus talones casi tocando sus dedos.\n

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movimiento<\/strong> 1<\/strong>: Levante las caderas hasta el techo, mantenga la pelvis doblada en la parte inferior e incluya los m\u00fasculos de la cadera. Extienda una pierna hacia el techo, baje las caderas con peque\u00f1os movimientos y lev\u00e1ntelos al mismo tiempo. Repite 10 veces. Cambiar direcciones y repetir. <\/p>\n<\/div>\n

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\"Opere<\/a>\n

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Opere sus m\u00fasculos de la cadera y abdominales con un solo movimiento. Foto: Valorie Darling<\/div>\n<\/div>\n<\/div>\n
\u200bmovimiento<\/strong> 2<\/strong>: Lleve un tal\u00f3n diagonalmente sobre sus caderas, su rodilla hacia afuera. Baje y levante las caderas (incluidos los m\u00fasculos de la cadera). Repetir 1o veces. Cambia las piernas. <\/div>\n
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\"Imagina<\/a>\n

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Imagina tu trasero m\u00e1s firme. Foto: Valorie Darling<\/div>\n<\/div>\n<\/div>\n
\u200bindicio<\/strong>: Active su espalda e imagine los m\u00fasculos de su cadera mientras hace ejercicio. Considere el efecto de que entrenar estos m\u00fasculos funcionar\u00e1 en la "regi\u00f3n". Incluya sus abdominales en el estudio y evite que su cintura se doble en su lugar.<\/div>\n

Grasshopper Lift (3 series de 10 repeticiones)<\/span><\/h2>\n
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\"Use<\/a>\n

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Use los m\u00fasculos de la cadera para levantar las piernas, no la espalda. Foto: Valorie Darling<\/div>\n<\/div>\n<\/div>\n
preparaci\u00f3n<\/strong>: Acu\u00e9stese boca abajo, con las palmas de las manos como una almohada, debajo de la cabeza, superpuestas.\n

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movimiento<\/strong>: Separe las piernas tanto como la colchoneta, doble las rodillas y junte los dedos de los pies, mantenga las rodillas separadas. Levante las caderas hacia arriba desde la colchoneta, incluidos los m\u00fasculos de la cadera. Levanta las piernas hacia el techo y las caderas hacia arriba para que no toquen el tapete. Repite 10 veces. Respira r\u00e1pido entre series. Termine con la postura de descanso activo o la postura del ni\u00f1o para completar su cintura.<\/p>\n

indicio<\/strong>: En esta postura, el objetivo no es curvarse hacia arriba, es decir, mantener los abdominales tirados hacia el ombligo y apretar activamente los m\u00fasculos de la cadera para levantar las piernas. <\/p>\n<\/div>\n

\u200b<\/strong>Apunte sus caderas<\/span><\/h2>\n
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\"Este<\/a>\n

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Este movimiento apuntar\u00e1 a tus caderas internas. Foto: Valorie Darling<\/div>\n<\/div>\n<\/div>\n

Ajuste interno de la cadera (20 repeticiones)<\/span><\/h2>\n
\u200bpreparaci\u00f3n<\/strong>: Acu\u00e9stese de lado con las piernas ligeramente delante de su cuerpo. Mientras sostiene su cabeza con una mano, la otra mano debe estar fijada frente a sus abdominales.\n

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movimiento<\/strong> 1<\/strong>: Eleve la parte superior de la pierna a la altura de la cadera. Mueve la cintura hacia abajo mientras levantas la parte inferior de la pierna. Repite 20 veces.  <\/p>\n<\/div>\n

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\"Aumente<\/a>\n

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Aumente el ardor y mantenga las piernas juntas. Foto: Valorie Darling<\/div>\n<\/div>\n<\/div>\n
movimiento<\/strong> 2<\/strong>: Levante ambas piernas y mant\u00e9ngalas apretadas juntas. Bajar ambas piernas. Repite 20 veces.\n

 <\/p>\n

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indicio<\/strong>: Levanta las piernas lo m\u00e1s alto que puedas y no te apresures. Nos interesa la forma, no la rapidez. Esto no solo apretar\u00e1 las caderas internas, sino que tambi\u00e9n sujetar\u00e1 la cintura. <\/p>\n<\/div>\n

Esculpir la cadera externa (20 repeticiones)<\/span><\/h2>\n
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\"\u00a1Salta,<\/a>\n

 <\/p>\n

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\u00a1Salta, bota, salta y desciende! Foto: Valorie Darling<\/div>\n<\/div>\n<\/div>\n
\u200bpreparaci\u00f3n<\/strong>: Abra los pies un poco m\u00e1s que el ancho de las caderas y mantenga las manos sobre las caderas.
\u200b
movimiento<\/strong> 1<\/strong>: Dobla las rodillas y salta alto. Tome una posici\u00f3n de sentadilla profunda doblando las rodillas. Repite 20 veces.<\/div>\n
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\"Mantenga<\/a>\n

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Mantenga la espalda recta y recta. Foto: Valorie Darling<\/div>\n<\/div>\n<\/div>\n
movimiento<\/strong> 2<\/strong>: Mientras te arrodillas profundamente dobla, contrae. Repite 20 veces.
\u200b
indicio<\/strong>: P\u00e1rese derecho como si su espalda estuviera apoyada contra la pared. La clave para mantener esta longitud y columna vertebral en el cuerpo es incluir los abdominales.
 \u200b<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>
Incluya estos movimientos en su rutina deportiva diaria al menos 3 veces por semana. \u00a1Recuerde, la estabilidad es la palabra clave! Realizar estos movimientos marcar\u00e1 una diferencia en sus objetivos f\u00edsicos, lo que ayudar\u00e1 a ajustar el \u00e1rea objetivo.<\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<\/div>\n\n\n
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Comparte este art\u00edculo<\/h2>\n\n\n\n
<\/div>\n\n\n\n
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Disminuye la "Zona" con estos 7 ejercicios. Foto: Valorie Darling Este art\u00edculo fue creado en base a lo que dijo el entrenador de pilates de Santa M\u00f3nica, Andrea Speir. A menudo, cuando les pregunto a los clientes cu\u00e1les son sus objetivos de acondicionamiento f\u00edsico, de alguna manera se\u00f1alan la parte de su cuerpo que est\u00e1 aproximadamente desde la mitad de sus caderas hasta la mitad de su abdomen. S\u00ed, entiendo lo que significan! Como una "regi\u00f3n" [...]<\/p>","protected":false},"author":1,"featured_media":579,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"qubely_global_settings":"","qubely_interactions":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[15,7],"tags":[97,104,105,61],"aioseo_notices":[],"qubely_featured_image_url":{"full":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",695,462,false],"landscape":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",695,462,false],"portraits":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",481,320,false],"thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10-150x150.jpg",150,150,true],"medium":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10-300x199.jpg",300,199,true],"medium_large":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",695,462,false],"large":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",695,462,false],"1536x1536":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",695,462,false],"2048x2048":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",695,462,false],"trp-custom-language-flag":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",16,12,false],"public_opinion_plugin_featgal_small_thumb":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10-100x100.jpg",100,100,true],"qubely_landscape":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",695,462,false],"qubely_portrait":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",481,320,false],"qubely_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",140,93,false],"post-thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",695,462,false],"public_opinion_item_hero_fullwidth":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",695,462,false],"public_opinion_item_media":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10-550x444.jpg",550,444,true],"public_opinion_item_media_sm":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10-550x311.jpg",550,311,true],"public_opinion_fullwidth":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",695,462,false],"public_opinion_item_sidebar":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10-300x170.jpg",300,170,true],"woocommerce_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10-300x300.jpg",300,300,true],"woocommerce_single":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10-600x399.jpg",600,399,true],"woocommerce_gallery_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10-100x100.jpg",100,100,true],"shop_catalog":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10-300x300.jpg",300,300,true],"shop_single":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10.jpg",600,399,false],"shop_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/karninizi-poponuzu-kalcalarinizi-grafikler-1_10-100x100.jpg",100,100,true]},"qubely_author":{"display_name":"G\u00fc\u00e7l\u00fcya\u015fa","author_link":"https:\/\/www.gucluyasa.com\/es\/author\/gucluyasa\/"},"qubely_comment":0,"qubely_category":"Kad\u0131nlara \u00d6zel<\/a> V\u00fccut Geli\u015ftirme<\/a>","qubely_excerpt":"“B\u00f6lge”yi bu 7 egzersizle inceltin. Foto\u011fraf: Valorie Darling Bu makale Andrea Speir ad\u0131nda Santa Monica\u2019l\u0131 pilates antren\u00f6r\u00fcn\u00fcn s\u00f6yledikleri baz al\u0131narak olu\u015fturulmu\u015ftur.   \u00c7o\u011fu zaman m\u00fc\u015fterilere formda olma hedeflerinin ne oldu\u011funu sordu\u011fum zaman, bir \u015fekilde v\u00fccutlar\u0131n\u0131n yakla\u015f\u0131k olarak kal\u00e7alar\u0131n\u0131n orta k\u0131s\u0131mlar\u0131ndan, kar\u0131nlar\u0131n\u0131n orta k\u0131smlar\u0131na kadar olan k\u0131sm\u0131 i\u015faret ediyorlar. Evet, ne demek istediklerini anl\u0131yorum! \u201cB\u00f6lge\u201d olarak…","yoast_head":"\nKar\u0131n, Popo ve Kal\u00e7a: \u201cB\u00f6lge\u201dyi \u0130nceltmek \u0130\u00e7in Hareketler - G\u00dc\u00c7L\u00dcYA\u015eA<\/title>\n<meta name=\"description\" content=\"Han\u0131mlar, inat\u00e7\u0131 b\u00f6lgelerinizi bu 7 egzersizle inceltin. \u00c7o\u011fu zaman kad\u0131nlara formda olma hedeflerinin ne oldu\u011funu sordu\u011fumda, bir \u015fekilde kal\u00e7alar\u0131n\u0131n orta k\u0131s\u0131mlar\u0131ndan, kar\u0131nlar\u0131n\u0131n orta k\u0131smlar\u0131na kadar olan k\u0131sm\u0131 i\u015faret...\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.gucluyasa.com\/es\/your-flask-your-butt-and-thighs-your-zone-depleting-to-price-movements\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta 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bu 7 egzersizle inceltin. Foto\u011fraf: Valorie Darling Bu makale Andrea Speir ad\u0131nda Santa Monica\u2019l\u0131 pilates antren\u00f6r\u00fcn\u00fcn s\u00f6yledikleri baz al\u0131narak olu\u015fturulmu\u015ftur.   \u00c7o\u011fu zaman m\u00fc\u015fterilere formda olma hedeflerinin ne oldu\u011funu sordu\u011fum zaman, bir \u015fekilde v\u00fccutlar\u0131n\u0131n yakla\u015f\u0131k olarak kal\u00e7alar\u0131n\u0131n orta k\u0131s\u0131mlar\u0131ndan, kar\u0131nlar\u0131n\u0131n orta k\u0131smlar\u0131na kadar olan k\u0131sm\u0131 i\u015faret ediyorlar. Evet, ne demek istediklerini anl\u0131yorum! \u201cB\u00f6lge\u201d olarak…","_links":{"self":[{"href":"https:\/\/www.gucluyasa.com\/es\/wp-json\/wp\/v2\/posts\/41"}],"collection":[{"href":"https:\/\/www.gucluyasa.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.gucluyasa.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/es\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/es\/wp-json\/wp\/v2\/comments?post=41"}],"version-history":[{"count":0,"href":"https:\/\/www.gucluyasa.com\/es\/wp-json\/wp\/v2\/posts\/41\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/es\/wp-json\/wp\/v2\/media\/579"}],"wp:attachment":[{"href":"https:\/\/www.gucluyasa.com\/es\/wp-json\/wp\/v2\/media?parent=41"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/es\/wp-json\/wp\/v2\/categories?post=41"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/es\/wp-json\/wp\/v2\/tags?post=41"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}