Escalones o step ups, el 煤nico ejercicio que necesitas a los 50 para levantar gl煤teos

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Hacer escalones es el trabajo m谩s sencillo del mundo... 隆y el m谩s efectivo a cualquier edad!","articleBody":"Cuando se trata de esculpir un trasero m谩s redondo y firme, no faltan rutinas de ejercicios que prometen resultados incre铆bles. Pero no todos son efectivos a cualquier edad, y menos a partir de los 50. Lo m谩s importante cuando se intenta trabajar los gl煤teos es concentrarse en los ejercicios correctos que generen el mayor impacto. Y nada hay m谩s sencillo que hacer escalones, tambi茅n conocidos como step-ups.Quiz谩 te sorprenda ver que los escalones por encima de las sentadillas, pero hay razones de peso. No solo el rango de movimiento de un step-up es mejor que el que muchas personas pueden realizar en una sentadilla tradicional, sino que los escalones en realidad activan los gl煤teos bastante m谩s que la mayor铆a de los ejercicios. No necesitas ning煤n equipo sofisticado para realizar este ejercicio, solo una superficie elevada y resistente. Los escalones se pueden realizar pr谩cticamente en cualquier lugar, lo que los convierte en una forma vers谩til de trabajar los gl煤teos sin tener que arrastrarte hasta el gimnasio. Cuando se trata de apuntar a los gl煤teos, los step-ups son los reyes. Comienzas frente a una superficie elevada, como un banco de pesas, una silla o un caj贸n. Una superficie elevada. A continuaci贸n, ponte erguida con los pies separados aproximadamente al ancho de los hombros o un poco m谩s. Coloca un pie en el banco y activa los gl煤teos. Empuja con el tal贸n para poner el cuerpo en posici贸n de pie sobre el banco. De forma controlada, baja hasta el suelo. Repite tantas veces como desees y cambia a la otra pierna.Familiar铆zate con el movimiento antes de pensar en a帽adir peso. Te sorprender谩 lo dif铆cil que puede ser mantener el equilibrio mientras realizas este ejercicio, especialmente en un banco de pesas, que tiene cierta flexibilidad. Una vez te sientas c贸moda con el movimiento, experimenta con el ritmo, piensa en una velocidad explosiva o en un ritmo muy lento y controlado. Te sorprender谩 lo dif铆cil que puede resultar este ejercicio si lo ajustas al ritmo. Intenta hacer al menos 10 repeticiones por pierna en tres series.Hacer escalones a los 50 a帽os es estupendo porque sus beneficios te vendr谩n de lujo, especialmente si quieres levantar tu trasero, tener unos gl煤teos duros y trabajar bien las piernas. Son excelentes para fortalecer los m煤sculos de la parte inferior del cuerpo y mejorar la fuerza central, la estabilidad y el equilibrio.El ejercicio de step-up mejora la estabilidad y el equilibrio cuando se practica con regularidad. Seg煤n un estudio publicado en el Journal of Physical Therapy Science, ayuda a mejorar el equilibrio porque necesitas controlar el peso mientras te mueves hacia arriba y hacia abajo, hacia adelante y hacia atr谩s. Te ayuda a evitar ca铆das, especialmente a medida que sumas a帽os. Otro beneficio es que este ejercicio fortalece las piernas individualmente, desarrollando la misma fuerza.Los step-ups aumentan la fuerza de las piernas y ayudan a desarrollar los m煤sculos. Trabajan los gl煤teos, los isquiotibiales, los cu谩driceps, las pantorrillas y el core. Por lo tanto, este ejercicio ayuda a fortalecer los m煤sculos de la parte inferior del cuerpo. Con m谩s fuerza en los m煤sculos de la parte inferior del cuerpo, podr谩s realizar mejor cualquier otro ejercicio. De paso, hacer escalones aumenta la frecuencia card铆aca, lo que ayuda a quemar m谩s calor铆as. Puedes agregar este ejercicio mientras entrenas con pesas o durante el trabajo de resistencia para quemar m谩s calor铆as. Son un excelente ejercicio cardiovascular que, a su vez, puede ayudarte a perder peso. Adem谩s, los ejercicios cardiovasculares fortalecen el coraz贸n, algo necesario siempre, y m谩s a partir de los 50.Y dado que el ejercicio de los escalones trabaja todos los m煤sculos de la pierna, tendr谩s rodillas m谩s fuertes en poco tiempo. Vas a fortalecer los cu谩driceps (la parte delantera del muslo).Un estudio publicado en el Journal of Experimental Orthopaedics confirm贸 que este ejercicio tambi茅n ayuda a fortalecer los cu谩driceps y proteger la rodilla.Ajusta la altura de los escalones seg煤n tu nivel de condici贸n f铆sica y disfruta de una mayor condici贸n f铆sica y variedad en los entrenamientos. Adem谩s, los step-ups son un ejercicio extremadamente f谩cil y se pueden hacer pr谩cticamente en cualquier lugar, ya que se necesita el equipo m铆nimo: basta un escal贸n, una caja o un banco, y quiz谩 algunas pesas si quieres a帽adirle desaf铆o. Perfecto siempre, pero m谩s a partir de los 50 a帽os. 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voc-article-special--detail--box voc-article-special--detail--sl voc-article-special--detail--sl-v4 voc-article-special--detail--sl-t1">  <div class="voc-special-img-container fw-xs"> <picture> <img src="//static.mujerhoy.com/www/multimedia/202411/20/media/cortadas/step-up-50-kNqE-U23070400785MY-952x1360@MujerHoy.jpg" srcset="//static.mujerhoy.com/www/multimedia/202411/20/media/cortadas/step-up-50-kNqE-U23070400785MY-952x1360@MujerHoy.jpg 952w, //static.mujerhoy.com/www/multimedia/202411/20/media/cortadas/step-up-50-kNqE-U23070400785MY-1904x2720@MujerHoy.jpg 1904w"> </picture> <p class="figure-caption"> <span class="voc-photo-caption">La actriz Sarah Jessica Parker. </span> <span class="voc-photo-author">GTRES</span> </p> </div>  <div class="voc-special-info-container"> <div class="voc-special-info-container__wrapper"> <h1 class="voc-title">Escalones o step ups, el 煤nico ejercicio que necesitas a los 50 para levantar gl煤teos</h1> <h2 class="voc-sub-title"> Si has llegado a los 50 a帽os y est谩s buscando el mejor ejercicio para levantar tus gl煤teos, 驴para qu茅 complicarse la vida? Hacer escalones es el trabajo m谩s sencillo del mundo... 隆y el m谩s efectivo a cualquier edad!</h2> </div> </div> </article> </div> </div>  <div id="article-special-content" class="wrapper"> <div class="voc-advertising voc-advertising--head"> <div id="megabanner" class="voc-advertising__item voc-advertising__item--head"> <div data-voc-vam data-voc-vam-position="megabanner" data-voc-vam-outofpage="false" > </div> </div> </div> <div class="voc-area-container voc-area-container--pad-top voc-area-container--wxs"> <div class="voc-detail voc-detail--sl"> <div class="voc-author-timesocial ">  <div class="voc-author-timesocial__signature ">  <div class="voc-author-timesocial__info" data-mrf-recirculation="Autor"> <div class="voc-author-info"> <author> <a class="voc-author" href="/autor/tamara-vila-4527.html" data-mrf-link="https://www.mujerhoy.com/autor/tamara-vila-4527.html">Tamara Vila</a> </author> <time datetime="2024-11-23T07:27:04Z" data-timestamp="">Publicado 路 <span data-voc-date-modified-short>23 de noviembre de 2024, 08:27 h</span></time> </div> </div> </div> <div class="voc-author-timesocial__social"> <span class="voc-comments"> <a href="#comments" data-voc-vtm-id="btncomentar" data-voc-vtm-info="fixed" data-voc-anchor-displacement><i class="voc-icons comment"></i></a> <span class="voc-number" data-voc-comments-count="" data-voc-comments-count-zero-text=""></span> </span> <a title="facebook" data-voc-vtm-id="compartirrrss" data-voc-vtm-info="fixed-facebook" class="voc-social-btn voc-facebook-share" data-voc-social-sharer="facebook" data-voc-type-button="fixed-btn" > <span class="icon icon--facebook-cb3 voc-icons facebook"></span> </a> <a title="x" data-voc-vtm-id="compartirrrss" data-voc-vtm-info="fixed-twitter" class="voc-social-btn voc-twitter-share" data-voc-social-sharer="twitter" data-voc-type-button="fixed-btn"> <span class="icon icon--twitter-cb3 voc-icons twitter"></span> </a> <a title="whatsapp" data-voc-vtm-id="compartirrrss" data-voc-vtm-info="fixed-whatsapp" class="voc-social-btn voc-whatsapp-share" data-voc-social-sharer="whatsapp" data-voc-type-button="fixed-btn"> <span class="icon icon--whatsapp-cb3 voc-icons whatsapp"></span> </a> <a title="telegram" data-voc-vtm-id="compartirrrss" data-voc-vtm-info="fixed-telegram" class="voc-social-btn voc-telegram-share" data-voc-social-sharer="telegram"> <span class="icon icon--telegram-cb3 voc-icon-telegram"></span> </a> <a data-voc-vtm-id="compartirrrss" data-voc-vtm-info="fixed-linkedin" class="voc-social-btn voc-linkedin-share" data-voc-social-sharer="linkedin" data-voc-type-button="fixed-btn"> <span class="icon icon--linkedin-cb3 voc-icons linkedin"></span> </a> <a class="voc-social-btn voc-more-share" data-voc-seahorse="barraAutor"> <span class="icon icon--more-cb3 voc-icons dots"></span> </a> <a title="Favorito" data-voc-vtm-id="btnleerdespues" data-voc-vtm-info="fixed" class="voc-social-btn voc-bookmarks" data-voc-starred> <span class="icon icon--bookmarks-cb3 voc-icons bookmark"></span> </a> </div> </div> <p class="voc-paragraph" data-mrf-recirculation="Link art铆culo">Cuando se trata de esculpir un trasero m谩s redondo y firme, no faltan rutinas de ejercicios que prometen resultados incre铆bles. Pero no todos son efectivos a cualquier edad, y menos a partir de los 50. Lo m谩s importante cuando se intenta <a data-voc-vtm-id="in-text-traffic" href="https://www.mujerhoy.com/vivir/fitness/reverse-hyper-hiperextensiones-inversas-ejercicio-gluteos-20241114083638-nt.html" data-mrf-link="https://www.mujerhoy.com/vivir/fitness/reverse-hyper-hiperextensiones-inversas-ejercicio-gluteos-20241114083638-nt.html">trabajar los gl煤teos</a> es concentrarse en los ejercicios correctos que generen el mayor impacto. Y nada hay m谩s sencillo que hacer escalones, <strong>tambi茅n conocidos como step-ups</strong>. </p> <p class="voc-paragraph" data-mrf-recirculation="Link art铆culo">Quiz谩 te sorprenda ver que los escalones por encima de las sentadillas, pero hay razones de peso. No solo el rango de movimiento de un step-up es mejor que el que muchas personas pueden realizar en una <a data-voc-vtm-id="in-text-traffic" href="https://www.mujerhoy.com/vivir/fitness/sentadillas-pistola-ejercicio-perfecto-desafiante-para-tonificar-piernas-gluteos-mejorar-estabilidad-20241120075533-nt.html" data-mrf-link="https://www.mujerhoy.com/vivir/fitness/sentadillas-pistola-ejercicio-perfecto-desafiante-para-tonificar-piernas-gluteos-mejorar-estabilidad-20241120075533-nt.html">sentadilla tradicional</a> , sino que los escalones en realidad activan los gl煤teos bastante m谩s que la mayor铆a de los ejercicios. </p> <div class="voc-detail__cmp"> <div class="voc-grouper-related__wrapper"> <section class="voc-grouper-related voc-detail-section voc-detail-section--bdr-bottom"> <h4 class="voc-grouper-related-title voc-title-section voc-title-section--underline"> TE RECOMENDAMOS </h4> <div class="voc-grouper-related__grid voc-grid voc-grid--2-cols"> <div class="voc-article-container"> <article class="voc-article voc-article--cmp-related voc-article--cmp-related--2-cols voc-article--photo-left voc-home-tit-st "> <div class="voc-img-container "> <picture> <a href="/vivir/fitness/flexiones-cerradas-ejercicio-definitivo-para-tonificar-espalda-brazos-hombros-20241109184759-nt.html#vca=modulos&vso=mujerhoy&vmc=noticias-rel-cmp&vli=vivir/fitness" class="voc-horizontal voc-img-icon-link"> <img alt="Flexiones cerradas, el ejercicio definitivo para tonificar espalda, brazos y hombros" loading="lazy" src=" //static3.mujerhoy.com/www/multimedia/202411/06/media/cortadas/flexiones-cerradas-k35C-U2201744350670rrF-624x624@MujerHoy.jpg "> </a> </picture> </div> <div class="voc-info-container"> <h3 class="voc-title"> <a href="/vivir/fitness/flexiones-cerradas-ejercicio-definitivo-para-tonificar-espalda-brazos-hombros-20241109184759-nt.html#vca=modulos&vso=mujerhoy&vmc=noticias-rel-cmp&vli=vivir/fitness" title="Flexiones cerradas, el ejercicio definitivo para tonificar espalda, brazos y hombros"> Flexiones cerradas, el ejercicio definitivo para tonificar espalda, brazos y hombros </a> </h3> <div class="voc-author-onplus-container"> <span class="voc-article-author"> <author> <a href="/autor/tamara-vila-4527.html" title="Tamara Vila" class="voc-author"><span> Tamara Vila </span></a> </author> </span> </div> </div> </article> </div> <div class="voc-article-container"> <article class="voc-article voc-article--cmp-related voc-article--cmp-related--2-cols voc-article--photo-left voc-home-tit-st "> <div class="voc-img-container "> <picture> <a href="/vivir/fitness/saludo-a-la-luna-secuencia-yoga-femenina-energia-estres-20241109180113-nt.html#vca=modulos&vso=mujerhoy&vmc=noticias-rel-cmp&vli=vivir/fitness" class="voc-horizontal voc-img-icon-link"> <img alt="Saludo a la luna, la secuencia de yoga perfecta para mujeres de 40 que eleva la energ铆a y controla el estr茅s" loading="lazy" src=" //static1.mujerhoy.com/www/multimedia/202411/06/media/cortadas/saludo-luna-kbZG-U2201743934433WhC-624x624@MujerHoy.jpg "> </a> </picture> </div> <div class="voc-info-container"> <h3 class="voc-title"> <a href="/vivir/fitness/saludo-a-la-luna-secuencia-yoga-femenina-energia-estres-20241109180113-nt.html#vca=modulos&vso=mujerhoy&vmc=noticias-rel-cmp&vli=vivir/fitness" title="Saludo a la luna, la secuencia de yoga perfecta para mujeres de 40 que eleva la energ铆a y controla el estr茅s"> Saludo a la luna, la secuencia de yoga perfecta para mujeres de 40 que eleva la energ铆a y controla el estr茅s </a> </h3> <div class="voc-author-onplus-container"> <span class="voc-article-author"> <author> <a href="/autor/tamara-vila-4527.html" title="Tamara Vila" class="voc-author"><span> Tamara Vila </span></a> </author> </span> </div> </div> </article> </div> </div> </section> </div> </div> <div class="voc-detail__cmp voc-detail__cmp--title voc-detail__cmp--no-margin"> <h3 class="voc-detail__title" > C贸mo hacer escalones </h3> </div> <p class="voc-paragraph" data-mrf-recirculation="Link art铆culo">No necesitas ning煤n equipo sofisticado para realizar este ejercicio, solo una superficie elevada y resistente. Los escalones se pueden realizar pr谩cticamente en cualquier lugar, lo que los convierte en una <strong>forma vers谩til de trabajar los gl煤teos</strong> sin tener que arrastrarte hasta el gimnasio. Cuando se trata de apuntar a los gl煤teos, los step-ups son los reyes. </p> <p class="voc-paragraph" data-mrf-recirculation="Link art铆culo">Comienzas frente a una superficie elevada, como un banco de pesas, una silla o un caj贸n. Una superficie elevada. A continuaci贸n, ponte erguida con los pies separados aproximadamente al ancho de los hombros o un poco m谩s. <strong>Coloca un pie en el banco y activa los gl煤teos</strong>. Empuja con el tal贸n para poner el cuerpo en posici贸n de pie sobre el banco. De forma controlada, baja hasta el suelo. Repite tantas veces como desees y cambia a la otra pierna. </p> <p class="voc-paragraph" data-mrf-recirculation="Link art铆culo">Familiar铆zate con el movimiento antes de pensar en a帽adir peso. Te sorprender谩 lo dif铆cil que puede ser mantener el equilibrio mientras realizas este ejercicio, especialmente en un <a data-voc-vtm-id="in-text-traffic" href="https://www.mujerhoy.com/vivir/fitness/curl-scott-predicador-como-hacer-bien-este-ejercicio-alto-nivel-tonifica-brazos-hombros-20230506153258-nt.html" data-mrf-link="https://www.mujerhoy.com/vivir/fitness/curl-scott-predicador-como-hacer-bien-este-ejercicio-alto-nivel-tonifica-brazos-hombros-20230506153258-nt.html">banco de pesas</a> , que tiene cierta flexibilidad. Una vez te sientas c贸moda con el movimiento, experimenta con el ritmo, piensa en una velocidad explosiva o en un ritmo muy lento y controlado. Te sorprender谩 lo dif铆cil que puede resultar este ejercicio si lo ajustas al ritmo. Intenta <strong>hacer al menos 10 repeticiones</strong> por pierna en tres series. </p> <div class="voc-detail__cmp voc-detail__cmp--title voc-detail__cmp--no-margin"> <h3 class="voc-detail__title" > Por qu茅 hacer escalones a los 50 a帽os </h3> </div> <div class="voc-detail__cmp hidden-sm"> <div class="v-cmp-spr"> <div class="voc-grid voc-grid--2-cols"> <div class="voc-grid__col"> <div class="voc-advertising voc-advertising--native voc-advertising--c"> <div id="boton_native" class="voc-advertising__item voc-advertising__item--native"> <div data-voc-vam data-voc-vam-position="boton_native" data-voc-vam-outofpage="false" > </div> </div> </div> </div> <div class="voc-grid__col"> <div class="voc-advertising voc-advertising--native voc-advertising--c"> <div id="boton_native_extra" class="voc-advertising__item voc-advertising__item--native"> <div data-voc-vam data-voc-vam-position="boton_native_extra" data-voc-vam-outofpage="false" > </div> </div> </div> </div> </div> </div> </div> <p class="voc-paragraph" data-mrf-recirculation="Link art铆culo">Hacer escalones a los 50 a帽os es estupendo porque sus beneficios te vendr谩n de lujo, especialmente si quieres levantar tu trasero, <strong>tener unos gl煤teos duros y trabajar bien las piernas</strong>. Son excelentes para fortalecer los m煤sculos de la parte inferior del cuerpo y mejorar la fuerza central, la estabilidad y el equilibrio. </p> <p class="voc-paragraph" data-mrf-recirculation="Link art铆culo">El ejercicio de step-up mejora la estabilidad y el equilibrio cuando se practica con regularidad. Seg煤n un estudio publicado en el Journal of Physical Therapy Science, ayuda a mejorar el equilibrio porque necesitas controlar el peso mientras te mueves hacia arriba y hacia abajo, hacia adelante y hacia atr谩s. <strong>Te ayuda a evitar ca铆das</strong>, especialmente a medida que sumas a帽os. Otro beneficio es que este ejercicio fortalece las piernas individualmente, desarrollando la misma fuerza. </p> <p class="voc-paragraph" data-mrf-recirculation="Link art铆culo">Los step-ups aumentan la fuerza de las piernas y ayudan a desarrollar los m煤sculos. Trabajan los gl煤teos, los isquiotibiales, los cu谩driceps, las pantorrillas y el core. Por lo tanto, este ejercicio ayuda a <a data-voc-vtm-id="in-text-traffic" href="https://www.mujerhoy.com/vivir/fitness/estocada-inversa-puente-gluteos-ejercicios-sustituir-sentadillas-problemas-piernas-20240928085554-nt.html" data-mrf-link="https://www.mujerhoy.com/vivir/fitness/estocada-inversa-puente-gluteos-ejercicios-sustituir-sentadillas-problemas-piernas-20240928085554-nt.html">fortalecer los m煤sculos de la parte inferior del cuerpo</a> . Con m谩s fuerza en los m煤sculos de la parte inferior del cuerpo, podr谩s realizar mejor cualquier otro ejercicio. </p> <div class="voc-area-container-fw"> <div class="voc-advertising voc-advertising--footer"> <div class="voc-advertising__item voc-advertising__item--footer"> <div id="megabanner_dos"> <div data-voc-vam data-voc-vam-position="megabanner_dos" data-voc-vam-outofpage="false" > </div> </div> </div> </div> </div> <div class="voc-detail__cmp"> <div class="voc-article-container"> <article class="voc-article voc-article--cmp-photo-text"> <div class="voc-img-container"> <picture> <div class="voc-horizontal voc-img-icon-link"> <img loading="lazy" src="//static2.mujerhoy.com/www/multimedia/202411/20/media/cortadas/escalones-gluteos-kNqE-U23070400785xxC-624x624@MujerHoy.jpg" alt="Mujer con un estilismo de punto deportivo. " width="624" height="624"> </div> </picture> <p class="figure-caption "> Mujer con un estilismo de punto deportivo. / <span class="voc-photo-author"> INSTAGRAM @ALO </span> </p> </div> </article> </div> </div> <p class="voc-paragraph" data-mrf-recirculation="Link art铆culo">De paso, hacer escalones aumenta la frecuencia card铆aca, lo que ayuda a quemar m谩s calor铆as. Puedes agregar este ejercicio mientras entrenas con pesas o durante el trabajo de resistencia para quemar m谩s calor铆as. Son un <a data-voc-vtm-id="in-text-traffic" href="https://www.mujerhoy.com/vivir/fitness/ejercicios-cardio-buenos-perder-peso-mejores-rutinas-20231209090140-nt.html" data-mrf-link="https://www.mujerhoy.com/vivir/fitness/ejercicios-cardio-buenos-perder-peso-mejores-rutinas-20231209090140-nt.html">excelente ejercicio cardiovascular</a> que, a su vez, puede ayudarte a perder peso. Adem谩s, los ejercicios cardiovasculares fortalecen el coraz贸n, algo necesario siempre, y m谩s a partir de los 50. </p> <div class="voc-mdl-sponsor voc-mdl-sponsor--brd-top voc-mdl-sponsor--brd-bottom"> <div class="voc-grid voc-grid--3-cols"> <div class="voc-grid__col"> <div class="voc-article-container"> <article class="voc-article voc-article--spr voc-article--spr--t3 voc-article--photo-top voc-article--photo-top--right-xs voc-article--s"> <div class="voc-img-container"> <picture> <a href="http://pubads.g.doubleclick.net/gampad/clk?id=6839938205&iu=/4900/vocento.hoymujer/portada" class="voc-horizontal" rel="sponsored" target="_blank" > <img loading="lazy" data-original="https://static3.mujerhoy.com/www/multimedia/202411/15/media/Directora%20de%20Sostenibilidad%20Mapfre-8%20(2)_300x300-U17340616247Fat-302x302@MujerHoy.jpg" alt="驴C贸mo medir la igualdad? 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Vas a fortalecer los cu谩driceps (la parte delantera del muslo).Un estudio publicado en el Journal of Experimental Orthopaedics confirm贸 que este ejercicio tambi茅n ayuda a <strong>fortalecer los cu谩driceps y proteger la rodilla</strong>. </p> <div class="voc-detail__cmp voc-detail__cmp--title voc-detail__cmp--no-margin"> <h3 class="voc-detail__title" > Vers谩til y f谩cil de hacer </h3> </div> <p class="voc-paragraph" data-mrf-recirculation="Link art铆culo">Ajusta la altura de los escalones seg煤n tu nivel de condici贸n f铆sica y disfruta de una mayor condici贸n f铆sica y variedad en los entrenamientos. Adem谩s, los step-ups son un ejercicio extremadamente f谩cil y se pueden hacer pr谩cticamente en cualquier lugar, <strong> ya que se necesita el equipo m铆nimo</strong>: basta un escal贸n, una caja o un banco, y quiz谩 algunas pesas si quieres a帽adirle desaf铆o. 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Escalones o step ups, el 煤nico ejercicio que necesitas a los 50 para levantar gl煤teos | Mujerhoy