Last Sunday (22), former President Lula drew attention to his physique after his fiancée, Rosângela da Silva, posted a photo of the two of them in Ceará. It was Lola’s legs, which were very fit, what surprised netizens the most
, who started asking how the former president got the results.
However, it is possible to get a leg stabilizer with simple exercises at home, using only body weight and free weights. Coach and personal trainer Nara Prado, a former player on the Brazilian handball team, teaches three basic exercises that can make you own Lula’s legs.
Nara suggests exercising only two to three times a week, thirty minutes to an hour. Throughout the week you should mix all of them with other types of training. The exercises, which use an average of 350 calories per exercise, work at a consistency that varies from person to person.
“Lower limb exercises, in the medium and long term, provide greater endurance, strength and agility for everyday activities,” says Nara.
Squatting with or without a small band
Nara explains that this squat can work the quadriceps (the front of the thigh muscle) and the hamstrings (the back of the thigh) and strengthen the knee and hip joints. With the use of the micro belt, which are rubber bands that enhance the exercise, it intensifies the muscular work. Bands are also used to stabilize the knees while squatting.
With legs hip-width apart and feet slightly apart and toes apart, perform a hip squat. Flex as if you were going to sit down.
“Be careful with your knees. They can’t move forward to avoid the possibility of overloading the joint,” he warns. To not do this, do the downward movement by inhaling and exhaling on the way. Use your heels to push your way up.
Hip abduction from a standing position with a small belt
Place the small belt over your legs, just above your ankles, and stand up straight. Leave one leg at the support and spread the other apart. Use your breath and exhale as you push and inhale the motion of the back, with your feet together as in the starting position. Try to “lock” or slow down the lap speed. Thus, hijackers are better recruited.
With your legs diagonally apart, one in front of the other, begin to bend the knees together. The front knee should drop until the thigh averages 90 degrees to the back leg and knee.
This knee should reach the floor with the torso slightly bent forward so as not to overload the lower back. To go up, press the heel of your front leg.
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