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Specialist creates challenge to leave butt hard in 14 days

Specialist creates challenge to leave butt hard in 14 days

Does the search for the hard butt seem impossible to you? The physical instructor Sara Haley has created a challenge that can define the butt in 14 days, it is only five exercises that can be done anywhere.

Exercises should be performed on both sides of the body, the specialist recommends that participants do 14 repetitions of each exercise on the first day of the challenge. At the end of the second week the person will be doing 27 repetitions of each movement.

In addition to being easy to do, exercises do not require accessories or equipment to perform them. Get to know the series that will help you win the hard butt:

Exercise 1: in the four-way position, flex the foot and raise the leg back, contracting the butt during movement. Return to the starting position and do the 14 reps on each leg.

Exercise 2: The activity is similar to the first, but the toes are pointed out, slightly increasing the hip lift.

Exercise 3 : in the four-way position, start by raising the flexed leg, and then extend fully to the side, keeping your hips in line with the ground.

Exercise 4: of the legs back, without elevation. Make the upward and downward movement by keeping your toes pointed to the ground.

Exercise 5: start in the four-position position, with one leg stretched back, in the direction of the spine. Then move the leg from side to side, always extended.


Ibirapuera Park has functional training formula this weekend

Ibirapuera Park has functional training formula this weekend

This Saturday, from 8:30 am, the Ibirapuera Park will receive a charity benefit from functional training. The event is organized by ProAction Sports, has free admission, and aims to collect food and clothing that will be donated to the Casa do Zezinho Institution. National names such as Chico Salgado, Rodrigo Ruiz, Galego, Camila Monteiro and others will be present at the event To know more about the programming of the functional training session at Ibirapuera, visit the website of the Free Ratchet.

(Fitness)

Tabata method consists of short and intense training

Tabata method consists of short and intense training

Tabata protocol is an interval training method which was developed by the Japanese researcher Izumi Tabata, initially to be used with the speed skating team of Japan. The proposed method came from working and developing cardiorespiratory and strength / resistance skills simultaneously in a short a period of time bringing to the table a high energy expenditure and the promise to raise what we call COPD (excess post-exercise oxygen consumption) that in theory helps to burn more fats.

(Fitness)