to possess beautiful and modeled legs It can also be a sign of health. According to physical educator Gabriela Olive, “exercising the lower limbs is extremely important for blood circulation. Does it facilitate venous blood return, avoiding varicose veins, increasing muscle tone, strength and endurance ?.
If the subject is female legs, one name stands out among the others: Ivete Sangalo. Almost unanimous in the matter, the Bahian has the most desired legs of the country, and an enviable pique to withstand the heavy routine of shows and travel.
Which is ivete's secret to keep the famous thighs you own? Get off now, following an exercise program to win legs as sexy as the singer's.
Squat
Keep your feet shoulder width apart. Fit the hip and lower it back while contracting the anterior and posterior thigh muscles without moving the knee forward. Raise and squat until your legs reach a 90 degree angle. Do 3 sets with 20 repetitions each.
Advance
Position your left leg forward and right back, keeping your rear leg heel elevated and bending your knees. Go down to your limit and return to the starting position, always with the upright posture and the abdomen contracted. Do 3 sets of 20 repetitions each with both legs.
Elevation
Standing with a wall to lean on, start by flexing one leg up, keeping your body straight. Raise the leg to hip height and then lower it to the starting position. Repeat the movement with the other leg. Do 3 sets of 15 repetitions each with both legs.
Adductors with pads
Lie on your stomach. Bending your knees, place a pillow or pillow between your two legs. Tighten the cushion with your thighs in small, continuous resistance movements. Do 3 sets with 30 repetitions each.
Simple adductors
Lying on your side, rest your elbow on the floor. Flex the upper leg to the height of the other knee, then reverse the side. Do 3 sets of 15 repetitions each with both legs.
Lateral clearance
Standing with your spine erect, spread your legs and lower your hips, trying not to move your knees. Do 3 sets of 20 repetitions each.
Abduction
Lie on your side once more, resting one leg over the other. Make moves by raising the upper leg diagonally, reversing the position later. Do 3 sets of 15 repetitions each with both legs.
Be sure to stretch your body well before you start and after your workout. Women who are not used to physical activity should start with smaller, lighter sets, increasing the intensity gradually.
MELHORES EXERCÍCIOS PARA ENFATIZAR O QUADRÍCEPS - Eva Andressa (March 2024)
- Fitness, Fitness
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