✅ Rutina de glúteos de Sol Pérez

 

 

 

Rutina de gluteos de sol perez 1

 






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La popular Solci Pérez nos dejo impresionados a todos por su increíble cuerpo tras verla en TV. La famosa chica del tiempo en Argentina tiene un cuerpo lindo y tonificado, y ella muestra en numerosos vídeos algunos de sus entrenamientos, aunque no muestra la totalidad de sus rutinas. Tiene un entrenador personal que le ayuda a completar los ejercicios y la va guiando.

 

Ella patinaba hace muchos años, pero quería ganar fuerza para los saltos y por eso se decantó por el gimnasio para ganar fuerza en las piernas. Y desde entonces lleva ya varios años entrenando en el gimnasio.





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  • Peso: 57 kg
  • Altura: 1.58 metros

Entrenamiento de Sol Pérez

Rutina de gluteos de sol perez 2




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No tenemos detalles concretos de la rutina de Sol Pérez, pero si que ella ha mostrado algunos ejercicios que realiza para entrenar piernas y concretamente glúteos, por lo que nos da a entender que a ella le gusta entrenar glúteos principalmente y es donde se enfoca con todo el conjunto de piernas.

 

 

 

 

Día 1: Glúteos

  • Sentadilla con disco: 3 series x 10 repeticiones (calentamiento)
  • Sentadillas: 5 series x 15-12 repeticiones
  • Patada trasera con bandas elásticas: 4 series x 20 repeticiones
  • Hip Thrust: 4 series x 10 repeticiones
  • Zancada inversa con barra: 4 series x 10 repeticiones
  • Peso muerto sumo con mancuerna: 5 series x 10 repeticiones

Día 2: Espalda + Pectorales

  • Remo con barra: 4 series x 10 repeticiones
  • Jalón con agarre ancho: 3 series x 12 repeticiones
  • Remo en máquina: 3 series x 12 repeticiones
  • Press banca con mancuernas: 3 series x 10 repeticiones
  • Aperturas con bandas elásticas: 3 series x 12 repeticiones
  • Elevación piernas: 3 series x 15 repeticiones

Día 3: Cuádriceps + Bíceps

  • Saltos en Box: 3 series x 15 repeticiones
  • Sentadilla con pesa rusa: 4 series x 12-10 repeticiones
  • Prensa en máquina (pies juntos): 4 series x 10 repeticiones
  • Extensión cuádriceps en pierna: 3 series x 15-12 repeticiones
  • Curl mancuernas sentado: 4 series x 10 repeticiones
  • Curl barra en polea: 3 series x 12 repeticiones

Día 4: Femoral/Glúteos

  • Sentadilla con barra: 4 series x 10 repeticiones
  • Peso muerto rumano: 4 series x 10 repeticiones
  • Hip Thrust: 4 series x 12 repeticiones
  • Curl femoral echada: 3 series x 15 repeticiones
  • Elevaciones ambas piernas para glúteos: 3 series x 20 repeticiones
  • Abdominales en V: 5 series x 20 repeticiones

Día 5: Hombros + Tríceps

  • Elevación lateral con mancuerna: 3 series x 12 repeticiones
  • Press militar sentado con mancuernas: 4 series x 10 repeticiones
  • Extensión tríceps con banda elástica: 3 series x 15 repeticiones
  • Patada mancuerna: 3 series x 12 repeticiones
  • Rueda abdominales: 3 series x 15 repeticiones
  • Plancha: 3 series x 1 minuto

Día 6 y 7: Descanso

Creemos que estos días Sol Pérez los deja de descanso o para realizar otra actividad física (cardio).





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No sabemos cuanto tiempo le dedica al cardio, pero estimamos que podría realizar 30-45 minutos de cardio 5 veces por semana. Anime en Español

 

 





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(function ($) { var $self = $('.adace-loader-67483d82d6aea'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483d82d6aea = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483d82d6abb%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d82d6aea(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d82d6aea(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







(function ($) { var $self = $('.adace-loader-67483d82d6b6b'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483d82d6b6b = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483d82d6b3c%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d82d6b6b(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d82d6b6b(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







(function ($) { var $self = $('.adace-loader-67483d82d71f1'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483d82d71f1 = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483d82d71bc%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d82d71f1(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d82d71f1(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







(function ($) { var $self = $('.adace-loader-67483d82d7274'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483d82d7274 = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483d82d7245%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d82d7274(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d82d7274(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







(function ($) { var $self = $('.adace-loader-67483d82d72e8'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483d82d72e8 = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483d82d72bb%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d82d72e8(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d82d72e8(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->


Por supuesto cabe mencionar que sólo con la rutina no lograrás un cuerpo como el de Sol Pérez, debes de tener una buena alimentación, comer variado y ser estricto con las comidas. Una dieta de Sol Pérez incluye suplementos deportivos como batidos de proteína, seguramente también creatina.

 

 

 








(function ($) { var $self = $('.adace-loader-67483d82d74db'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483d82d74db = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483d82d74a7%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d82d74db(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d82d74db(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







(function ($) { var $self = $('.adace-loader-67483d82d755c'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483d82d755c = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483d82d752f%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d82d755c(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d82d755c(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







(function ($) { var $self = $('.adace-loader-67483d82d75d6'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483d82d75d6 = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483d82d75a9%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d82d75d6(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d82d75d6(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->


✅ Rutina de glúteos de Sol Pérez

Día 1: GlúteosDía 2: Espalda + PectoralesDía 3: Cuádriceps + BícepsDía 4: Femoral/GlúteosDía 5: Hombros + TrícepsDía 6 y 7: Descanso

wfitzone

es

https://bacterianutritiva.es/static/images/wfitzone--rutina-de-gluteos-de-sol-perez-5590-0.jpg

2025-01-11

 

Rutina de gluteos de sol perez 1
Rutina de gluteos de sol perez 1
Rutina de gluteos de sol perez 1
Rutina de gluteos de sol perez 1

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