'Gracyanne Barbosa Brazilian Fitness model and carnaval dancer abs,booty,quads,back training video.'

04:12 Jul 19, 2022 6 5

'You always ask me for abdominal videos. I confess that I love training abdomen, in my humble opinion helps in many things from day to day and goes far beyond the set ... Gaining abdominal strength with the practice of exercises, you create a balance and improves the resistance of the muscles of the back, increases the flexibility, the strengthening and the movement range of the core muscles. My super tip for those who do not have the habit of training abdomen, start as soon as possible! Remembering two indispensable factors 1- correct feeding  2- the assistance / guidance of a professional. Deltoides training   01. Side-front lifting with dumbbells (1 lateral, 1 frontal, 2 lateral, 2 frontal ... increasing until failure);  3x to failure  02. On the low pulley, with straight bar and supinated footprint. Arnold Press movement without rotation. Hold the bar shoulder-width apart.  3x20 / 15/12 + 20 (short movements); 03. Unilateral front elevation on low pulley with catch. Footprint pronated.  3x15 without rest  04. Development with dumbbells. (Holds in the initial position, makes a movement in each arm, plus a movement with both arms); 3x to failure  05. Crucifix in reverse crossover, middle pulley (shoulder height) and use grippers.  3x15  + Front lift with halter (sitting on a bench without backrest) 3x12  06. Lateral elevation in the machine.  (Full motion with increasing contraction peak.  1 repetition 1 sec.  2 repetitions 2 sec.  3 repetitions 3 sec. so on until failure  3x to failure  07. Reverse crucifix in the machine 3x15 + 12 (neutral inverted, standing and full movement + neutral, seated, short movement).  Eighth Emphasis on Posteriors  1- Cad Flexora 5x50 / 40/30/20/10 Rep-1 min Rest  2- Hip Extension bc Roman 4x12 Rep - 1 min Rest  3- Flexor table 4x10rep alternated + 10rep simultaneous with 3 sec Isometria each rep - 1 min rest  4- Stiff Bar 4x10rep - 1 min rest  5- Cad Driver 3x50rep -45 sec rest  6- Free Squatting 5x8 to 12 rep - 1: 30min rest  7- Standing calves 5x15 to 20 rep - 1 min rest   1. Good morning 4 until failure  2. Abdomen 5 x 20 leaning + until failure with front trunk  3. Pelvic elevation 4 x 15 with 2 strokes + direct to failure  4. Side on cable 3 x every 2 to 2 up to 20  5. Cable 4 x 15 stopping 2 + 30 short Look  #teamgracyanne #naintegra #bumbumnanuca #fitness #treinodagra #fitnessmotivation #treinoanimal #max #GetHealthy#HealthyLife#HealthTalk #EatClean#EatLocal#FitFood#GlutenFree #HealthyEating#HealthyRecipes#Nutrition#Paleo#Vegan#FitQuote#FitnessMotivation #Fitspo#GetFit#GoalSetting#YouCanDoIt#FitnessGoals#TrainHard#NoExcuses #Marathon#MarathonTraining#MondayMiles#Runners#RunningTips#SeenOnMyRun #TrailRun#Cardio#Cycling#Elliptical#FitFam#FitLife#Fitness#FitnessAddict#GetOutside#GetStrong#GirlsWhoLift#GymLife#GymTime#NoPainNoGain#PersonalTrainer#Sweat#Treadmill#Weights#WeightTraining#Workout #abdomendagra #abdomen  

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