Vivi Winkler: Glúteos (para las damas).
¿Piensas estrenar unos bikinis este verano? aquí tienes el entrenamiento y algunos consejos de Viviane Winkler, la más famosa modelo Wellness de Brasil.
Transcript
00:03Wellness, Brazil, 2017 first place. Wellness, Arnold classic, 2018 first place.
00:09Measurements: Height 5'3", weight 119 lbs., waist 25.5", hips 37.4"
00:18Routine: butt, hamstrings and calves. Frequency: once a week. Other parts of your body: 5-day split.
00:23Exercised bodyparts resting days: 6. Minimum period: 3 months. Maximum period: til reaching your goal.
00:29Daily supplements: Whey protein 1 scoop. Creatine 1 tablespoon together with protein.
00:32Vitamins A and D 1 capsule. Pre-workout 1 service 30 mins. before workout.
00:35Vitamin C 1000 mgs. after training. BCAA's 1 scoop between meals.
00:39Food to be added to daily intake: brown rice 150 grams, chicken breast 200 grams, scrambled eggs.
00:51The routine. Just one.
00:56warm up: cardio no more than 40 minutes at a moderate pace.
01:09Leg curl: 4 sets to failure.
01:24Stiff leg deadlift with barbell without weights: 4 sets to failure.
01:34Sumo deadlift with barbell: 4 sets 15, 15, 15, to failure.
01:56Romanian deadlift with dumbells: 4 sets to failure.
02:11Hip flexion: 4 sets to failure.
02:33Calf raises: 1 set to failure, holding the upper and lower positions for 2 secs.
02:47Leg curl: 4 sets to failure. Increase weight every set.
02:59Stiff leg deadlift with barbell and weights: 4 sets to failure.
03:12Sumo deadlift with barbell: 4 sets 15, 15, 15, to failure.
03:31Romanian deadlift with dumbells: 4 sets to failure.
03:46Calf raises: 1 set to failure, holding the upper and lower positions for 2 secs.