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Mayra Cardi's powerful squat to have a hard butt

Mayra Cardi's powerful squat to have a hard butt

To keep fit, coach Mayra Cardi does not give up training enough and of course, to do his squats. Squats are one of the most important exercises to define and strengthen the legs. "It can be considered one of the most complete exercises that exist, because the composition of muscles, joints and tendons involved is great," says bodybuilder Tatiane Cupertino.

In a video posted by his trainer, physical educator Sergio Jr., Mayra shows an even more potent version of this exercise, made over an unstable base called bosu, and holding a washer in the hands, increasing the weight for the legs.

A post shared by Team Sergio Jr (@team_sergio_jr ) on Jan 29, 2018 at 4:53 PST

Squatting on bosu

Squatting on bosu does a work of proprioception, which creates an imbalance. This, in turn, causes all body musculature to be recruited to perform the movement.

  • On the bosu, leave the feet apart at the shoulder line
  • The posture must be erect and you should always look forwards
  • Squat at the maximum range of motion (as if you sit on a chair), but without removing the heels of the bosu and keeping the abdomen contracted
  • Return to the starting position, exhaling the air when performing this movement.

When adding weights and objects, be careful with the load used so as not to overload the column too much. If the object is heavy enough to make you round your back by bending it forward, it is better to decrease the load.

Exercises in bosu

Functional training with bosu helps to define muscles


10 'Before and after' Instagram

10 'Before and after' Instagram

The process of weight loss can be tiring at times, but whenever demotivation strikes, it is important to seek inspiration. With that in mind, we've put together some of Instagram's most amazing 'before and after' stories, with stories of people who have achieved their goals and today help show that you can too!

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Understand if your footprint has a problem

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Evaluating a footprint seems like a task done only for experts, after all , is not something people often do. And this only occurs because we seldom care to observe how we step on, unless we have some pain or other discomfort in our feet. For this reason, this article has been made so that everyone can get an idea of ​​how to identify the main changes in footprint and thus escape unnecessary problems.

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