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permlink | obten-gluteos-fuertes-y-definidos-usando-un-botellon-de-agua-en-tus-ejerciciosget-strong-and-defined-glutes-by-using-a-water-bot |
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title | "Obten glúteos fuertes y definidos usando un botellón de agua en tus ejercicios//Get strong and defined glutes by using a water bottle in your workouts. " |
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body | "<div class="text-justify">
Feliz viernes de full rutina en @fulldeportes mis queridos amigos, hoy vengo con toda la energÃa para seguir ejercitándome, hoy vamos a realizar una rutina para aumentar glúteos desde nuestro hogar.
>Happy Friday of full routine in @fulldeportes my dear friends, today I come with all the energy to continue exercising, today we will perform a routine to increase buttocks from our home.
![png_20230203_010636_0000.png](https://files.peakd.com/file/peakd-hive/marianis/23x1DL5Ei54K5pUim7kKwCuw5vb4LNDgWQoGJC6ZfvxH9N7yYvSQ9xtfRme6DnWfs3nuh.png)
Para este ejercicio vamos a utilizar un botellón de agua de 5 litros, para mi es algo nuevo y sinceramente se que me costará mucho trabajar con este peso, pero como siempre digo sin dolor no hay éxito, yo lo que busco en mis rutinas desde ahora será agarrar un poquito más de fuerza y hacer que mi cuerpo esté más esbelto, quiero comentarles que antes de hacer ejercicio debemos estirar muy bien, además no nos quitara mucho tiempo asà que con responsabilidad haremos esto.
>For this exercise we are going to use a 5 liter water bottle, for me it is something new and sincerely I know that it will cost me a lot to work with this weight, but as I always say without pain there is no success, what I am looking for in my routines from now on will be to get a little more strength and make my body more slender, I want to tell you that before exercising we must stretch very well, also it will not take us much time so we will do this responsibly.
![IMG-20230202-WA0047.jpg](https://files.peakd.com/file/peakd-hive/marianis/243WaQPM7gMQ6M2eEyRoNUCrrzKxqTgc8xujjMw96hx8ui1dMkAmJpA5iv2Q63p87Thqg.jpg)
Ejercicio número 1 Sentadillas profundas: con este ejercicio vamos a fortalecer los músculos abdominales y tonifica los muslos u glúteos también es excelente para mejorar la postura y quemar calorÃas, el dÃa de hoy lo realizaremos con un botellón de agua de 5 litros.
>Exercise number 1 Deep squats: with this exercise we will strengthen the abdominal muscles and tones the thighs and buttocks is also excellent for improving posture and burn calories, today we will perform it with a 5 liter water bottle.
|Sentadillas profundas|Deep squats|
|-|-|
|Paso número 1:nos colocamos de pies con las piernas ligeramente abiertas y con el botellón agarrado con nuestros brazos a la altura del pecho y empezamos a bajar poco a poco como si nos fuéramos a sentar en una silla y volvemos a la posición inicial.|Step 1:we stand upright with our legs slightly open and with the bottle held with our arms at chest height and we start to lower ourselves little by little as if we were going to sit on a chair and we return to the initial position. |
*Este ejercicio lo realizaremos de 15 a 20 repeticiones en 2 series.*
>*This exercise will be performed for 15 to 20 repetitions in 2 series.*
![IMG-20230202-WA0041.jpg](https://files.peakd.com/file/peakd-hive/marianis/243WVtdWR3QGYhLZG3mQ2zwy59jVC8q9WfuSHc5ZccFBJW99HWM2jAtgm7kXK9NRjHjqz.jpg)
![IMG-20230202-WA0040.jpg](https://files.peakd.com/file/peakd-hive/marianis/243M7Wat1gHF4z7AWZd6Z8qR5a4erXGieaAQxsdFgcVMyQXwpernKUnUxDM7fWpz4CYvL.jpg)
![IMG-20230202-WA0046.jpg](https://files.peakd.com/file/peakd-hive/marianis/23xp4htooWN71mvhBHDuoxgVXpqWXZNVCr3Pj3NoqM1Utz7CCwEw8eL9oxjXQBAuUkDLK.jpg)
Ejercicio número 2 peso muerto : con este ejercicio podemos activar los músculos de las caderas , glúteos y todo el tren inferior y este ejercicio es el que más trabaja músculos ya que con el trabajamos tren inferior y superior ,solo hay que seguir el paso a paso del ejercicio para no tener ningún tipo de inconvenientes.
>Exercise number 2 dead weight: with this exercise we can activate the muscles of the hips, buttocks and the entire lower body and this exercise is the one that works the most muscles because we work with the lower and upper body, just follow the step by step exercise to not have any kind of inconvenience.
|Peso muerto| Dead weight |
|-|-|
|Paso número 1: nos colocamos de pies con las piernas ligeramente abiertas y sostenemos a la altura del pecho el botellón de agua de 5 litros y empezamos a bajar como si nos fuéramos a sentar pero a su ver estirar los brazos y bajar el botellón , luego flexionados luego los brazos mientras subimos a la posición inicial.|Step number 1: we stand on our feet with our legs slightly open and hold the 5 liter water bottle at chest level and start to lower as if we were going to sit down but at the same time stretch our arms and lower the bottle, then bend our arms while we go up to the initial position.|
*Este ejercicio lo realizaremos de 15 a 20 repeticiones en 2 series.*
>*This exercise will be performed for 15 to 20 repetitions in 2 series.*
![IMG-20230202-WA0048.jpg](https://files.peakd.com/file/peakd-hive/marianis/242ryXFMK9z5WyDDYmAViDpJ3WhE6VzN1XbAg1ZcZhKGeR2YinSAcQkCBqW7J9We4Zhvs.jpg)
![IMG-20230202-WA0042.jpg](https://files.peakd.com/file/peakd-hive/marianis/23yd7njWMaXAhy4uEPevuMhWMHxJQYbQh82Ra4YF3Spo7CwJ9kHFpTxNbuY5bBafAoWxU.jpg)
![IMG-20230202-WA0045.jpg](https://files.peakd.com/file/peakd-hive/marianis/2432KyvdfKoP32sSgw4noLq6vEnZQr7aruP3c2bEnPsP9jXMmW8BVyfzFyd15sxGuSDKh.jpg)
Ejercicio número 3 puente de glúteos con peso: con este ejercicio trabajaremos los glúteos y la parte trasera de las piernas y es excelente para fortalecer la musculatura del tronco y al agregarle peso los beneficios son mejores.
>Exercise number 3 gluteus bridge with weight: with this exercise we will work the gluteus and the back of the legs and it is excellent to strengthen the trunk muscles and by adding weight the benefits are even better.
|Puente de glúteos con peso|Weighted gluteal bridge|
|-|-|
|Paso número 1: vamos a sentarnos en el suelo agarrando con ambas manos el botellón de agua, después hay recostarse para atrás y terminar acostandonos boca arriba colocando el botellón de agua en la pelvis o vientre, entonces empezaremos a subir la pelvis despegando el glúteo del suelo y luego bajamos, haremos esto en varias ocasiones.|Step number 1: we are going to sit on the floor grabbing with both hands the water bottle, then we have to lie back and finish lying on our back placing the water bottle on the pelvis or belly, then we will start to raise the pelvis taking the buttock off the floor and then down, we will do this several times.|
*Este ejercicio lo realizaremos de 15 a 20 repeticiones en 2 series.*
>*This exercise will be performed for 15 to 20 repetitions in 2 series.*
![IMG-20230202-WA0043.jpg](https://files.peakd.com/file/peakd-hive/marianis/Ep3fHDNADWrqnNtS61ThJ5qmnTBpwZSa8rUdBTRy9Ygn917WLxnhhDPCnfS3QuSCYso.jpg)
![IMG-20230202-WA0044.jpg](https://files.peakd.com/file/peakd-hive/marianis/EoyRTMqE5mZyneQJs5xojK7FswyjeqaJBeDSM9BCeyFmz44wNx9P3KPeKJU8M4Bpym7.jpg)
Que felicidad tan enorme siento, cada dÃa que pasa estoy más fuerte y llena de energÃa para vencer todos los retos que me proponga, las mujeres somos guerreras asà que objetivo que se propongan luchen por lograrlos, y si fallan no importa, ya que la satisfacción de saber que lo intentaste jamás te abandonará, la verdad jamás pensé poder culminar estos ejercicios con tal peso, pero si lo logré que felicidad, que bonito esto, deseo que tenga una hermosa noche, muchos besitos y abrazos.
>
What a huge happiness I feel, every day that passes I am stronger and full of energy to overcome all the challenges that I propose, women are warriors so that goal that you propose fight to achieve them, and if you fail it does not matter, because the satisfaction of knowing that you tried will never leave you, the truth never thought I could complete these exercises with such weight, but if I succeeded that happiness, how nice this, I wish you have a beautiful night, many kisses and hugs.
![IMG-20230202-WA0039.jpg](https://files.peakd.com/file/peakd-hive/marianis/23y922zasYrsvFxsvN1ZUD34wiSb5EeDNvNjFmg2y4bEFwbJQuqK1ya94tqdV5qpJ96fr.jpg)
<div class="text-justify">
Todo el contenido que se encuentra en esta publicación es amplia-mente original del autor, cualquier duda y recopilación del mismo, deben hacer mención de mi persona.</div>
* El texto es original de: @marianis
* Todos los Derechos Reservados / @marianis
* FotografÃas tomadas de mi teléfono Huawei p30 lite y editadas en canvas.
* las fotografÃas son tomadas por mi esposo @edmundochauran.
</div>
<div class="text-justify">
>All the content found in this publication is largely original by the author, any doubt and compilation thereof, must make mention of me.
>* The text is original from: @marianis
>* All Rights Reserved / @marianis
>* Photographs taken from my Huawei p30 lite phone and edited in canvas.
>* the pictures are taken by my husband @edmundochauran.
</div>
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