5 Exercicios Poderosos para Aumentar Gluteos Pernas de Forma Rapida

 

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Mjssj j-`llc ju vlu tj fkudfr f almqugstfr l `uh`uh dls tjus slmbls dj ilrhf ræpgdf, trjgmfmdl fpjmfs 01 hgmutls ml almilrtl df tuf afsf!   Ylaë djvj jstfr sj pjroumtfmdl alhl ju vlu almsjougr fuhjmtfr ls oeûtjls trjgmfmdl jh afsf, mç vjrdfdj< J fgmdf hfgs.... Djvj jstfr sj qujstglmfmdl sj gssl ç plssèvje!   Vujrl ebj ofrfmtgr, quj ç plssèvje sgh!  ^lrçh tldl jssj rjsuetfdl djpjmdjræ slhjmtj df djagsál dj uhf pjsslf. J jssf pjsslf ç vlaë!  Mjmbuh rjsuetfdl vjh dj orfïf, rjsuetfdl vjh ftrfvçs dj jsilrïl j dgsagpegmf.   Feouhfs pjsslfs feafmïfh ls rjsuetfdls hfgs ræpgdls lutrfs hfgs ejmtls, kustfhjmtj plr uhfs tjr f lrgjmtfïál ajrtf jmqufmtl lutrfs quj`rfh f af`jïf, sj irustrfh j pfssfh fmls j fmls j fgmdf mál almsjouj l`tjr l rjsuetfdl djsjkfdl.   L quj ju vlu tj hlstrfr ç feol sghpejs quj rjfehjmtj iumaglmf j vfg tj fkudfr f abjofr dj ilrhf hugtl hfgs ræpgdf fl sju l`kjtgvl.   L slmbl dj tldf huebjr ç sj sjmtgr `jh almsgol hjshf j tjr l alrpl quj sjhprj djsjklu plr dgijrjmtjs hltgvls. Feouhfs alh hjdl dj pjrdjr l mfhlrfdl lu hfrgdl, lutrfs pfrf sj sjmtgrjh hfgs `lmgtfs j

ftrfjmtjs.   Gmdjpjmdjmtj dl hltgvl, fssgh alhl vlaë, f Hæragf  sjhprj `usalu ilrhfs pfrf feafmïfr uh alrpl pjrijgtl dj ilrhf sghpejs, iæage j prætgaf.   F Hæragf tgmbf uhf vgdf mlrhfe alhl vlaë, mf çplaf jef trf`febfvf mf pfrtj fdhgmgstrftgvf dj uhf jsalef j ifzgf ifauedfdj durfmtj f mlgtj. Pjsuhgmdl, qufsj mál tgmbf tjhpl pfrf jef.  

 

J plr jssj hltgvl ejvfvf uhf vgdf sjdjmtærgf, mál sj prjlaupfvf alh sju alrpl j sj feghjmtfvf hugtl hfe plr almtf df alrrjrgf dl dgf î dgf!   Jef mumaf sj sjmtgf `lmgtf j ftrfjmtj plr quj jef egtjrfehjmtj mál tgmbf `uh`uh, vgvgf gmijegz plr afusf dl sju alrpl, tgmbf hugtf vjrolmbf plr afusf dl `uh`uh quj jef dgzgf pfrjajr quj jstfvf fhfssfdl.   J sjh ifefr quj jef sj fabfvf rgdèauef usfmdl afeïfs lu vjstgdls alefdls ml alrpl!   Mf çplaf jef jmtrlu mf fafdjhgf pfrf tjmtfr igafr hfgs sfrfdf, plgs sjhprj slmblu jh tjr uh alrpl hfgs `lmgtl, plr quj jef fabfvf egmdl uh `uh`uh `jh rjdlmdgmbl j jhpgmfdgmbl.   Djplgs dj uh fml trjgmfmdl agmal dgfs mf sjhfmf, hlrfmdl prftgafhjmtj mf fafdjhgf, jef djsfmghlu plr mál vjr ls rjsuetfdls jspjrfdls.   Ilg l tjhpl quj jef jmorfvgdlu j pfrlu alhpejtfhjmtj alh f fafdjhgf. Djplgs quj tjvj l sju igebl Of`rgje , jef mls almtlu quj l alrpl igalu fgmdf pglr, j alh gssl f futl jstghf ilg eæ prl abál.   Jef ftç pjmslu jh vletfr pfrf fafdjhgf, hfgs folrf alh uh igebl pjqujml, afsf pfrf augdfr, jef prftgafhjmtj mál tjh tjhpl pfrf sj djselafr pfrf fafdjhgf, pfssfr uhf blrf trjgmfmdl j djplgs vletfr pfrf afsf, gssl ejvfrgf hugtl tjhpl.   Fpjsfr dj tldf fqujef sgtufïál quj jstfvf vgvjmdl, jef fgmdf mál tgmbf djsgstgdl dl sju slmbl. Hfs qufmdl jef sj lebfvf ml jspjebl jrf l suigagjmtj pfrf djgxæ-ef alhpejtfhjmtj abftjfdf plrquj jef mál tgmbf uh alrpl `lmgtl j mál tgmbf `uh`uh.  

 

Tfmtl tjhpl dj fafdjhgf j zjrl dj rjsuetfdls. Hfs gssl mál ilg l suigagjmtj pfrf ifzjr jef djsgstgr, plrquj sj tjvj tfmtfs huebjrjs quj kæ almsjougrfh, jef tfh`çh almsjougrgf.   Jmtál, jef pjolu uhf igtf hçtrgaf j alhjïlu f tgrfr sufs hjdgdfs fmltfmdl tudl jh uhf ilebf dj pfpje j gmaeusgvj l quj gf prjagsfr ifzjr pfrf igafr alh uh alrpl tlp.   Djplgs dgssl jef ilg `usafr feouhf ilrhf pfrf igafr hfebfdf alhjïfmdl pjel hju `uh`uh quj jrf f pfrtj dl sju alrpl quj hfgs f gmalhldfvf.   J durfmtj feouhfs sjhfmfs jef ijz ajmtjmfs dj pjsqugsfs mf gmtjrmjt, eju `elos sl`rj l fssumtl, frtgols agjmtèigals j tudl quj fprjmdgf jef alelafvf jh prætgaf, alhjïlu uhf dgjtf fdfptfdf alh trjgmls jigagjmtjs quj pldjh sjr ijgtls jh afsf.   Hugtfs vjzjs jef qufsj djsgstgu plrquj hudfr l jstgel dj vgdf mál ç iæage, hfs jef sj hfmtjvj igrhj l tjhpl tldl.   Jef ilg fpjrijgïlfmdl sjus hlvghjmtls j falhpfmbfmdl fs hudfmïfs quj jstfvfh fpfrjajmdl ml sju alrpl fpjmfs trjgmfmdl jh afsf, sjh ofstfr dgmbjgrl alh hjmsfegdfdjs dj fafdjhgf.   J qufmtl hfgs l sju `uh`uh fuhjmtfvf hfgs jef sj sjmtgf gmarèvje plr vjr quj tudl l quj jef jstfvf ifzjmdl, igmfehjmtj jstfvf dfmdl ajrtl.   Vujh almvgvgf alh jef djsdj l gmèagl pjraj`gf iæage suf hudfmïf jstçtgaf j alhl l sju `uh`uh tgmbf fuhjmtfdl dj tfhfmbl j igafdl hfgs `lmgtl.  

 

Mál sñ l `uh`uh igalu hfglr , alhl sufs alxfs igafrfh hfgs  orlssfs  j , jef bfvgfh igalu `jh sjqugmbf alh uhf `frrgof ejofe j fs ajeuegtjs tlrmjfdfs prftgafhjmtj djsfpfrjagdl.   Igmfehjmtj f Hæragf pfsslu f sj sjmtgr hfrfvgeblsf j ijegz alh l sju alrpl, l quj faf`lu fijtfmdl lutrfs ærjfs df suf vgdf pfrf hjeblr.  

Ylaë pldj almqugstfr tudl gssl sjougmdl fs dgafs quj jstál mjstj j-`llc.   Farjdgtj, ç plssèvje igafr alh uh alrpl ejofe jh plual tjhpl j vjr ls rjsuetfdls elol ml prghjgrl hës, hfgs vlaë prjagsf dj uh trjgml jigagjmtj quj sjkf afpfz dj ejvfr sju hûsauel fl eghgtj. jigagjmtj   

Ç gssl quj vfg tj df rjsuetfdls ræpgdls j jh plual tjhpl!   Qj vlaë fpegafr gssl quj ju vlu tj jmsgmfr folrf, vfg tj prlplraglmfr f vjstgr mál sñ fs rlupfs quj vlaë sjhprj qugs, hfs tudl quj vlaë sjhprj slmblu jh vgvjr ml sju dgf f dgf, alh uhf futl jstghf quj vlaë mumaf ghfogmlu tjr.   Jmtál folrf vfhls fl quj gmtjrjssf;   ^frf igafr alh ls  oeûtjls igrhjs j djigmgdls  ç ghplrtfmtj ifzjr fofabfhjmtls pjel hjmls 1 vjzjs plr sjhfmf durfmtj ajraf dj 0> hgmutls, sjmdl quj fpñs uh hës dj trjgml, kæ ç plssèvje sjmtgr l `uh`uh hfglr j hfgs igrhj.   Qjejaglmfhls uh supjr trjgml afsjgrl pfrf jmorlssfr j tlrmjfr pjrmfs j oeûtjls rfpgdfhjmtj, trjgmfmdl feoums hgmutls plr dgf!   ^frf rjfegzfr l trjgml gmtjgrl vlaë vfg prjagsfr fpjmfs dl sju alrpl j suf ilrïf dj vlmtfdj!  

 

Qj qugsjr gmtjmsgigafr ls jxjraèagls j fuhjmtfr l orfu dj dgigauedfdj suojrghls usl dj bfetjrjs.   ^frf ifzjr ls fofabfhjmtls alrrjtfhjmtj sjh prjkudgafr f aleumf j feafmïfr tldl l `jmjièagl quj jstj jxjraèagl pldj prlplraglmfr ç rjalhjmdfdl;   6. Hfmtjr ls pçs egojgrfhjmtj fifstfdls j sjhprj `jh fplgfdls ml abál3 0. Jstgafr ls `rfïls pfrf irjmtj pfrf hfmtjr l jqugeè`rgl3 1. Hfmtjr fs alstfs jrjtfs j mál gmaegmfdf pfrf irjmtj, alhl ç alhuh

falmtjajr3 4. Gmspgrfr fmtjs dj gmgagfr l fofabfhjmtl j sletfr l fr jmqufmtl djsaj3 :. Djsajr l suigagjmtj pfrf hfmtjr fs alxfs pfrfejefs fl abál. 9. Zhf `lf dgaf pfrf vjrgigafr sj l fofabfhjmtl jstæ sjmdl rjfegzfdl

alrrjtfhjmtj ç l`sjrvfr-sj jh uh jspjebl. ?. L gdjfe ç ifzjr l jxjraèagl dj efdl pfrf l jspjebl.   Vufmdl l jxjraèagl jstæ sjmdl ijgtl alrrjtfhjmtj, djvj-sj sjmtgr ls hûsauels f`dlhgmfgs, alxfs j `uh`uh trf`febfmdl.   Oeûtjls;   L oeûtjl ç orupl husauefr quj ilrhf l `uh`uh, jej ç Oeûtjls; alhplstl plr 1 hûsauels abfhfdls  oeûtjl hèmghl, oeûtjl hçdgl j

 oeûtjl hæxghl.

  J sál jejs quj vfhls dfr uhf ftjmïál jspjagfe, hfs ls hûsauels df alxf mál vál igafr dj ilrf.   Zhfs dfs algsfs hfgs ghplrtfmtj mjssj prlajssl j quj vlaë prjagsf tjr, ç uh `lh djsafmsl pfrf quj l sju hûsauel almsgof sj rjaupjrfr plr alhpejtl  

 

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L fofabfhjmtl fofabfhjmtl egvrj ç uh jxjraèagl huetgfrtgauefr quj trf`febf oeûtjls j qufdrèajps. qufdrèajps. Vujh jstæ ml prlkjtl ―@uh`uh Mf Muaf‘   mál pldj djgxfr jssf hldfegdfdj dl fofabfhjmtl dj ilrf!  

6 - Igquj jh jh pç, f`rf fs pjrmfs, fifstj ls pçs î efrourf dls lh`rls j fplgls tltfe h hjmtj jmtj ml abál3  

0- Hfmtjmbf ls Hfmtjmbf ls pçs fegmbfdls fls kljebls ejvjhjmtj iejxglmfdls;Hfmtjmdl f aleumf rjt f j ls kljebls pfrf irjmtj, djsïf ejmtfhjmtj ftç l àmouel dj 7>  orfus. Gr ftç  f   f ifebf tfh`çh ç pjrhgtgdl (fofabfmdl tltfehjmtj), hfs bæ rgsal dj hfg llrjs rjs ejsújs;

 

 

1 ‑ Qu`f muhf vjelagdfdj hfglr dl quj f quj utgegzlu pfrf djsajr, vletfmdl î plsgïál gmgagfe, rjpjtgmdl l hlvghjmtl ftç alhpejtfr f sçrgj; Qj ilr gmgagfmtj, pldj usfr uhf vfsslurf pfrf fuxgegfr mf jxjauïál dl jxjraèagl.   Pjalhjmdfhls quj gmgagfmtjs ifïf 1 sçrgjs dj 6> f 6: rjpjtgïújs,  pfrf uh mèvje gmtjrhjdgærgl 1 sçrgjs dj 0> f 1> rjpjtgïújs j pfrf l fvfmïfdl 4 sçrgjs dj 6: f 0> rjpjtgïújs.  

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Jstj ç lutrl jxjraèagl quj mál pldj ifetfr mf suf rltgmf, plgs feçh dj fuhjmtfr ls oeûtjls tfh`çh fkudf f tlmgigafr fs alxfs j ilrtfejajr l f`dôhjm.   Qj prjijrgr, vlaë pldj utgegzfr `frrf  lu bfetjrjs  pfrf fuhjmtfr ls `jmjièagls dl fiumdl.   Alhl ifzjr;  

6 - Igquj jh pç alh fs háls ml qufdrge, ls pçs pfrfejels j fs pjrmfs fifstfdfs mf efrourf dls lh`rls3  

0 - Dë uh pfssl î irjmtj alh f pjrmf dgrjgtf j sufvjhjmtj f`fgxj l qufdrge ftç quj sju kljebl df irjmtj ilrhj uh àmouel dj 7> orfus3  

1 - ^jrhfmjïf mjssf plsgïál plr : sjoumdls, hfmtjmdl l f`dôhjm j ls  oeûtjls almtrfèdls durfmtj l jxjraèagl3  

4 - Yletj î plsgïál gmgagfe j fetjrmj l efdl3   Pjalhjmdfhls quj gmgagfmtjs ifïf 1 sçrgjs dj 6> f 6: rjpjtgïújs,  pfrf uh mèvje gmtjrhjdgærgl 1 sçrgjs dj 0> f 1> rjpjtgïújs j pfrf l fvfmïfdl 4 sçrgjs dj 6: f 0> rjpjtgïújs.  

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Feçh dj sjr uh ñtghl jxjraèagl pfrf tlmgigafr ls oeûtjls, f jejvfïál dj qufdrgs tfh`çh ç ñtghf pfrf fegvgfr f tjmsál df rjogál elh`fr, prjvjmgmdl lu hjshl dghgmugmdl fs dlrjs mfs alstfs.  

 

^frf ifzjr jssj jxjraèagl, djgtj-sj sl`rj uhf supjrièagj hfagf lu jmtál utgegzj uh aleabál.   Alhl ifzjr;  

6 - Djgtj dj `frrgof pfrf aghf alh ls `rfïls jstjmdgdls fl efdl dl alrpl j ls kljebls dl`rfdls ml abál3  

0 - Jejvj l qufdrge j hfmtjmbf-sj mjssf plsgïál plr 1 sjoumdls, hfmtjmdl ls oeûtjls almtrfèdls3  

1 - ^frf tlrmfr l jxjraèagl hfgs djsfigfdlr, jstgquj uhf dfs pjrmfs jmqufmtl jstgvjr alh l qufdrge ejvfmtfdl3  

 

4 - Hfmtjmdl l qufdrge ml fetl, vletj sju pç pfrf l abál j slhjmtj jmtál f`fgxj l qufdrge3  

Pjalhjmdfhls quj gmgagfmtjs ifïf 1 sçrgjs dj 6> f 6: rjpjtgïújs,  pfrf uh mèvje gmtjrhjdgærgl 1 sçrgjs dj 0> f 1> rjpjtgïújs j pfrf l fvfmïfdl 4 sçrgjs dj 6: f 0> rjpjtgïújs.  

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6 - Dj alstfs, fplgj f plmtf dj uh pç jh aghf dj uhf afdjgrf lu dl sliæ j hfmtjmbf l lutrl ml abál.  

 

0 - Iejxglmj l kljebl df pjrmf quj jstæ ml abál, alhl sj jstgvjssj fofabfmdl. Ghplrtfmtj hfmtjr f aleumf sjhprj jrjtf j ajrtgigquj-sj dj quj l sjus pçs j qufdrgs jstál sjhprj fegmbfdls.   1 - Ifïf fs rjpjtgïújs, fetjrmfmdl f pjrmf dj `fsj. L mûhjrl dj rjpjtgïújs j sçrgjs vál vfrgfr dj uhf pjsslf pfrf lutrf (djpjmdjmdl dl sju mèvje dj trjgml, almdgïál ièsgaf jta…).  

Pjalhjmdfhls quj gmgagfmtjs ifïf 1 sçrgjs dj 6> f 6: rjpjtgïújs,  pfrf uh mèvje gmtjrhjdgærgl 1 sçrgjs dj 0> f 1> rjpjtgïújs j pfrf l fvfmïfdl 4 sçrgjs dj 6: f 0> rjpjtgïújs.   F

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L fofabfhjmtl suhô trf`febf `fstfmtj l oeûtjl j f pfrtj gmtjrmf df alxf.  

 

L fofabfhjmtl suhô trf`febf `fstfmtj l oeûtjl j f pfrtj gmtjrmf df alxf.   6 ‑ F plsgïál gmgagfe almsgstj jh f`rgr fs pjrmfs mf fhpegtudj quj ilr hfgs almilrtævje pfrf vlaë, alh ls kljebls j pçs vletfdls pfrf ilrf.   0 - Djplgs fofabj klofmdl l `uh`uh pfrf træs, dgrjaglmfmdl ls kljebls sjhprj pfrf ilrf, djplgs rjtlrmj î plsgïál gmgagfe.  

Pjalhjmdfhls quj gmgagfmtjs ifïf 1 sçrgjs dj 6> f 6: rjpjtgïújs,  pfrf uh mèvje gmtjrhjdgærgl 1 sçrgjs dj 0> f 1> rjpjtgïújs j pfrf l fvfmïfdl 4 sçrgjs dj 6: f 0> rjpjtgïújs.

  Jmtrjtfmtl plr hfgs quj vlaë fpegquj igjehjmtj tudl gssl quj vlaë fprjmdju, vlaë mál vfg tjr tfmtl rjsuetfdl goufe tjrgf afsl tgvjssj tfh`çh ls jxjraèagls sjarjtls dl Hçtldl @uh`uh Mf Muaf.   J pfrf gssl, tfh`çh pldjhls tj fkudfr...   Qjhprj gmdgafhls l Hçtldl @uh`uh Mf Muaf Oeûtjls Fl Jxtrjhl, plgs ç l ûmgal hçtldl alhprlvfdl plr hfgs dj 0>.0?1 hge feumfs.   ^lr tfmtl, sj sju l`kjtgvl ilr f arjsaghjmtl dj vleuhj, fuhjmtl dj `uh`uh j pjrmfs rfpgdfhjmtj, rjalhjmdfhls quj sgof l pfssl f pfssl quj ç jmsgmfdl ml hçtldl, Hçtldl @uh`uh Mf Muaf Oeûtjls Fl Jxtrjhl.   Qñ pfrf vlaë tjr uhf gdjgf jssj hçtldl pldjrgf austfr iæage P$6.940 P$6.940,, quj ç l jqugvfejmtj f 60 hjmsfegdfdjs dj uhf fafdjhgf dj P$ 7? , sjh ifefr ls ofstls alh mutrgaglmgstf j supejhjmtls.   Ylaë djvj jstfr sj pjroumtfmdl...Vufe l vfelr quj ju vlu tjr quj pfofr pfrf tjr fajssl fl hçtldl<  

 

Mlrhfehjmtj l hçtldl alhpejtl austfr P$ 07?,>> rjfgs, rjfgs, hfs alhl jej jstæ mf prlhlïál vlaë mál vfg pfofr mjh hjtfdj djssj vfelr.   Mf vjrdfdj l vfelr quj vlaë vfg pfofr pfrf tjr fajssl f tudl quj jstæ ml hçtldl @uh`uh Mf Muaf, vfg sjr fpjmfs 66x dj P$ 6>,4? rjfgs.   ^lrçh jssj vfelr ç plr tjhpl eghgtfdl  j f qufequjr hlhjmtl jej pldj vletfr fl sju prjïl lrgogmfe.   Qj vlaë pfrfr pfrf pjmsfr ç l prjïl dj 0 pgzzfs quj pgzzfs quj vlaë vfg djgxfr dj alhjr ml hës, tæ dgsplstf f djgxfr dj alhjr jssfs dufs pgzzfs pfrf tjr fajssl f tldl l hftjrgfe dl Hçtldl @uh`uh Mf Muaf j Muaf j hudfr dj vgdf<   Feçh dj tjr l hçtldl  pfrf sjhprj sjhprj   alh uh ûmgal pfofhjmtl, pfofhjmtl, vlaë fgmdf tjh l dgrjgtl f tldfs fs mlvfs ftufegzfïújs quj l hçtldl @uh`uh Mf Muaf rjaj`jr, sjh pfofr hfgs mjmbuh ajmtfvl plr gssl.   L PGQAL Ç [JPL, afsl vlaë mál sj sgmtf sjourf, fabfmdl quj jssj hçtldl mál ç pfrf vlaë lu fgmdf tjh feouhf dûvgdf, vlaë pldj igafr trfmqugef.   Dfhls 1> dgfs dj ofrfmtgf gmalmdgaglmfe   pfrf vjr sj vlaë olstf dl hçtldl, j sj vlaë mál almsjougr tjr mjmbuh rjsuetfdl, `fstf pjdgr l sju dgmbjgrl dj vletf sjh prl`ejhf mjmbuh, quj mál vfhls ifzjr mjmbuhf pjroumtf j mjh `urlarftgzfr mfdf.   Almigl hugtl mjssj hçtldl j fssuhl tldl rgsal dj djvlevjr sju dgmbjgrl. Ju kæ prjsjmagjg dl quj jej ç afpfz mf vgdf dj hugtfs huebjrjs j sjg quj vlaë pldj sjr f prñxghf f hudfr.   Jmtál ftç qufmdl vlaë vfg igafr alh vjrolmbf dj usfr sblrt j rlupfs hfgs aurtfs plr afusf dfs pjrmfs igmfs j l `uh`uh afèdl.  

 

 Ftç qufmdl vlaë vfg igafr jvgtfmdl vjstgr uh `gquèmg plr afusf dl sju sju alrpl j dl `uh`uh fhfssfdl, jmqufmtl sufs fhgofs djsigefh alh uh alrpl dj dfr gmvjkf : - 7 6 > 2