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Se você só tem 10 minutos antes do treino, faz isso aqui 👇🏼 🔄 Mobilidade de rotação do quadril Melhora o controle da rotação interna e externa e já prepara para agachar com mais estabilidade. ↔️ Agachamento lateral Abre adutores e virilha. Perfeito pra quem sente o quadril travado no fundo do agachamento. 🏃‍♀️ Afundo do corredor Alongamento profundo dos flexores do quadril, ótimo pra quem passa muito tempo sentado. 🙆‍♀️ Extensão de joelhos + braços Ativa quadríceps e ainda alonga ombros
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A DIFERENÇA ENTRE A FUNDO, RECUO E AVANÇO 👇🔥 À primeira vista parecem o mesmo exercício, mas cada variação muda completamente o foco muscular — e entender isso é o que separa quem treina de quem evolui de verdade
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Nunca mais erre no AFUNDO! O AFUNDO é um poderoso exercício para fortalecer coxas e glúteos, mas é preciso atentar para alguns detalhes posturais que vão evitar com que você s oce sinta dores nos joelhos. Os erros mais comuns são: Projetar o joelho muito à frente. O joelho não deve ir muito além da ponta do pé. ♫ Mysterious Clock Piar Vo)) Deixar o joelho ir pra dentro O joelho deve se manter na direção do quadril #afundo #nãoerremais #Treino
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