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Abdução em decúbito lateral com elástico 3x20 para cada lado Parte principal Afundo 2 tempos embaixo Agachamento sumo conjugado com agachamento isométrico 3x 12 + 1 min isometria Flexão nórdica reversa 4x12 a 15 Abdução alternada com elástico, conjugado com elevação pélvica 3x20 + 15 Búlgaro com degrau ou step ATENÇÃO:esse movimento só será validado com amplitude máxima, caso vc não consiga faça o búlgaro convencional sem step! #EstrelaDeFamília
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🫡 FLEXÃO NÓRDICA REVERSA Esse exercício vai POTENCIALIZAR o desenvolvimento do seu reto femural . Estabilize os seus joelhos firmemente num colchonete e com as mãos nos ombros, não flexonar o quadril. Desça com os joelhos Flexionados o máximo possível e retornar sem ultilizar as mãos ou o quadril para fazer força, utilizando apenas a coxa para subir.
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