Press – um dos melhores exercícios para a parte superior do corpo e cintura

  1. Pés afastados na posição do agachamento.

  2. Retirar a barra dos apoios. Recuar com pernas estendidas.

  3. Calcanhares à largura dos ombros. Pés para fora (cerca de 30º).

  4. Barra sobre os punhos. Antebraços verticais. Cotovelos diretamente por baixo da barra.

  5. Peito bem elevado. Pernas rígidas. Glúteos contraídos.

  6. Empurrar a barra e avançar os ombros.

  7. Barra termina alinhada pelo meio do pé e com os braços completamente estendidos.

Waist line workout

This workout puts emphasis on your midsection. Also known as “core” area. Do this workout with intensity and you’ll feel the results in the next 12 weeks. Combine it with good sleep and good nutrition and you will also see your body changing.
  1. Overhead squats
  2. Overhead squats
  3. Deadlift
  4. Deadlift
  5. Thruster (front squats + push press)
  6. Thruster
  7. Assisted chinups
  8. Assisted chinups
  9. Assisted dips
  10. Assisted dips
  11. Situps
  12. Situps

Frequency: do it 2 to 3 times a week.

Intensity: 1 set per exercise; do as many repetitions as possible until safe muscular faillure between 60 and 90 seconds. Rest according to your fitness level and your effort tolerance.

Progression: a) increase repetitions or time under load of each set; b) decrease rest between sets and exercises; c) increase the load.