Esercizi di pilates per tonificare i glutei, il video tutorial

Il lato B di Pippa Middleton, l’aitante sorella della duchessa di Cambridge, ha davvero lasciato il segno. La ragazza giura di non aver fatto ricorso ad alcun tipo di ritocco estetico e che il merito della sua forma fisica perfetta è dei suoi allenamenti settimanali di Pilates. Abbiamo selezionato per voi alcuni esercizi, che trovate raccolti nel video, per tonificare le gambe. Potete svolgerli direttamente a casa purché stiate molto attenti alla posizione.

Esercizio numero 1.  Sdraiate supine, piegate le gambe. Ora dovete sollevare il bacino e riappoggiarlo a terra con un movimento lento durante il quale i glutei e la pancia sono durissimi e snocciolate le vertebre una alla volta. Ripetete l’operazione 10 volte. Mi raccomando i movimenti del pilates devono essere molto dolci e controllati.

Esercizio numero 2. Sempre nella stessa posizione (supina con le gambe piegate) andate in punti di piedi sollevando il bacino. Ripetete il movimento 20 volte. Mi raccomando il gluteo deve essere durissimi. Ora rimanendo sollevate, allunghiamo una gamba alla volta. Per restare in equilibrio bisogna controllare i muscoli addominali. La gamba va stesa prima in avanti e poi sollevata verso il soffitto. Alternate le parti.

Esercizio numero 3. Ora mettetevi a carponi: le gambe devono formare un angolo di 90° e la schiena deve essere dritta. Fate attenzione a non pesarvi troppo sulle ginocchia, andando in iperestensione. Ora distendente una gamba, come se fosse allineata con la schiena: contraete il gluteo. Ripetete 20 volte per lato.

Esercizio numero 4. Ora create un asse con il vostro corpo. Dalla posizione carponi stendete le gambe indietro. Dovete essere dritte, con l’addome ben duro e i glutei contratti. Ciò vi permetterà di restare in equilibrio. Ora sollevate un pochino le gambe, alternando le parti, per 20 volte.

Esercizio numero 5. Ultimo movimento. Distese prone, appoggiate i gomiti a terra, molto vicini all’addome (che è leggermente sollevato). Le spalle devono essere basse e le costole chiuse. Ora flettete verso i glutei (sempre belli contratti) le gambe in modo alternato per 20 volte.

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