Exercises for biceps, triceps, shoulders and forearms serve to tone and strengthen the arm muscles, reducing flaccidity in this region. However, for muscle to grow it is important to adapt the diet, consuming foods rich in proteins and in some cases, dietary supplements such as whey protein, with medical guidance. See which are the best […]
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Biceps training at home is simple, easy and helps you achieve different goals, from toning to increasing lean mass and muscle volume. These exercises can be done without the use of weights or with weights for faster results. However, it is important to take into account the physical conditions and limitations of the body to […]
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Exercises at home – The best ones and how to do them to get results Exercising at home is perfect for those who want to get out of a sedentary lifestyle but don’t have much time to spare. See our tips! Certainly, exercising at home is one of the trends of recent years. This occurs […]
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To define your abdomen at home, it is important to perform exercises that help strengthen and tone the abdominal region, as well as eliminate accumulated fat. It is also important to practice aerobic activities, such as running, dancing or cycling, in addition to having a balanced diet, rich in proteins, low in fats and carbohydrates. […]
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Pelvic elevation, or hip elevation, is a highly recommended exercise for strengthening and increasing the glutes, in addition to working the muscles of the abdomen, thighs, sides of the hips and lumbar spine. Pelvic elevation can be done at home or in the gym, with your body weight or using weights, such as dumbbells or […]
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Exercises to strengthen or hypertrophy the lower limbs, such as squats, stiffs, lunges, Bulgarian squats, leg presses, deadlifts and pelvic lifts, for example, must be performed respecting the limits of one’s own body and, preferably, under the guidance of a professional. of physical education to prevent the occurrence of injuries. To achieve hypertrophy, exercises must […]
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Some exercises to gain muscle mass include push-ups, lateral raises and squats, which should be done at least twice a week, to work various muscle groups and promote muscle gain. Exercises for muscle mass can be done at home, as they only use your own body weight, and there is no need to use gym […]
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Arm training includes exercises such as arm flexions, barbell curls, triceps curls on the bench and lateral raises, which can be done at home, using dumbbells or a PET bottle, with elastic bands or even with your own body weight. Exercises such as front pulls, articulated rows and triceps on a rope, for example, can […]
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A good strategy to lose belly fat quickly in 1 week is to run for 30 minutes every day and eat a diet low in calories, fat and sugar. Physical activity, together with nutrition, helps the body to avoid accumulating more fat and to burn existing fat, especially around the abdomen. In addition to aerobic […]
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Upper body training can include exercises such as hammer curls, front raises, push-ups or barbell curls, which can be done at home, using your own body weight or materials such as PET bottles or dumbbells, for example. Exercises such as barbell bench presses, front pulls, rope triceps or reverse flyes are some exercises that can […]
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