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𝗣𝗲𝗿𝘀𝗼𝗻𝗮𝗹 𝗜𝘀𝗮𝗯𝗲𝗹𝗹𝗮 𝗗
Se eu pudesse escolher apenas 4 exercícios para construir quadríceps, seriam esses: 1. Agachamento livre: base para força, estabilidade e construção de massa muscular. 2. Afundo no Smith com 2 steps: excelente para trabalhar o quadríceps de forma unilateral e explorar uma boa amplitude. 3. Cadeira extensora: aqui é quadríceps sem conversa: controle, contração e intensidade. 4. Leg Press 45°: perfeito para colocar carga e acumular volume com segurança. Não precisa inventar 15 exercícios difere...
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