Page 40 - FITNESS STYLE 1 IN MARCH 2024
P. 40
EWA: As you transition from the underscores) and you will discover expenditure and the calories I
offseason to competition weight, how a BIKINI FITNESS athlete ingest.
what are the key elements in lives. All this to reach a caloric deficit.
your training and nutrition Answering your question: any
routines? sport taken to competition level is EWA: For young, hopeful women
BÁRBARA: I show my day to day not healthy, since it subjects the interested in following the Bikini
life when I am in season and metabolism to a very delicate state. Fitness path, what advice would
off-season on my social networks, My key element in training is to you give?
where I upload my workouts and continue doing what I had been BÁRBARA: Without a doubt, it is a
my lifestyle with many tips and doing in my 1-hour sessions in the very hard sporting discipline. It is
advice. You can follow me on my gym but increasing caloric something they have to keep in mind
Instagram @barbara__ab (two expenditure a little with added when they decide to follow this path.
cardio. And in nutrition, normal Starting from that base, the most
caloric intake is adapted by creating important thing of all, they have to
a balance between caloric know how to ENJOY the entire
process.
BIKINI FITNESS is a way of life,
not just a moment on stage. You have
to be passionate about it and live it
from the depth of your heart. There
will be better and worse days but
always know that you do it because
you like it and it moves your heart
inside.
BRIEF DESCRIPTION OF TRAINING :
I love all my workouts, especially shoulders, legs and glutes.
If I had to choose a favourite, it would be leg focused on glutes. I am a
basics girl and I consider that the basis of all training is glutes.
A super complete training would always be done with prior activation
and mobility:
EXERCISE TIPS
FREE SQUAT WITH BAR Place your feet in both the squat and the press one point out of the
width of your hips and do the press in the centre of the platform.
OR PRESS Push hard from your heels.
LYING DOWN Stretch completely on your way down and hold for a second on the
HAMSTRINGS contraction.
Find a bench that allows you to raise your hips and make them
parallel with the floor. Place your feet open a point out of the width
THRUST WITH BAR of your hips, toes facing outwards and at a distance that allows you
to create a ninety-degree angle when your hips are elevated at their
maximum contraction. IMPORTANT: bring your knees in the
direction of your toes, that is, outwards.
Place the pulley at knee height so you have more working distance.
PULLEY GLUTE KICK Explosive rise, bringing the toe of your foot outward, hold the
contraction for a second and slowly lower it.
ROMANIAN DEADLIFT Legs semi-bent, knees outward and body weight on the heels. Light
WITH DUMBBELL weight controlling the lumbar area very well.
ADDUCTOR MACHINE Only a little rest between sets and hold for a second during
contraction.
38 FITNESS STYLE
