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Sexy Kurven durch Sport!

In mir fließt italienisches Blut und ich habe daher aus Veranlagung schon einen kurvigen Körper plus eine Menge Temperament. Ich liebe meine Kurven, aber will sie auch schön formen und straffen – das schaffe ich nur durch hartes Training und eine gesunde Ernährung. Dabei helfen mir vor allem die Produkte meines Sponsors Scitec, welche ich allen wärmstens empfehle. Nackt besser aussehen und sowohl im Bikini am Strand als auch auf der Straße viele Komplimente zu bekommen, genieße ich sehr. Welches Mädchen wünscht sich das nicht? Darum habe ich hier einen Plan für euch zusammengestellt, der euch hilft in 8 Wochen ein bisschen mehr eure Kurven zum Vorschein zu bringen und einen straffen Körper zu formen. Der Fokus dabei liegt auf Bauch Beinen Po. Der 8 WEEK CURVES TRAINER ist ein BBP-Programm, das es in sich hat! Ich bin mir sicher, dass du deinen Traumkörper erreichen kannst. In jedem von uns steckt eine Kämpfernatur. Los geht’s!

CURVES TRAINER - DAY 1: LEG WORKOUT WITH VALERIA AMMIRATO


My goal for this workout split is that on both leg days the thighs and the buttocks are stressed more than on the other. On day 1, the focus is on the thighs. Gluten, i. e. the gluteal muscles, is naturally also stressed. I generally keep the breaks short during my training. On the leg days, the breaks between the exercises should be approx. for 60 seconds.

Training:

  • Deep lunging steps with elevation
    3 sets, 12 reps per leg
  • Leg press (insulation over 90°)
    3 sets, 12 reps
  • Single-legged kicks (45° leg press)
    3 sets, 12-15 reps
  • Sumo squat (low) super set with Hipthrust
    3 sets, 12 reps

Exercise 1 Deep lunging steps with elevation:

During these lunge steps you have a lot of tension in the back thigh due to the elevation at the box. I prefer this exercise to normal lunging steps because in the bikini class the buttocks and the back thighs are the most important.

Exercise 2 Leg press (insulation over 90°):

Here, the focus should again be on the back thigh muscles, the hamstrings. I put the heel as far as I can to the edge of the leg press, with some plates it doesn't work because they are too big, but I try to get an angle of 90°. This will increase the voltage.

The weight should vary according to your strength during the day. The most important thing for me in all my exercises is that I feel the muscles. Going to the limit and using my maximum weight every time is not my style.

Exercise 3 one-legged kicks (45° leg press):

For this exercise I sit on the side of the leg press. It is important that the back is straight and the body's center is firm. The aim is rather to kick the weight away in a slow movement. With this exercise you will train the middle gluteal muscle and the inner thigh. Often only the big gluteal muscles are trained, but since the bottom is so important in the bikini class, I think it is great to work with exercises that strengthen this muscle in a more differentiated way. Of course, the big gluteal muscle is also stressed. Take less weight, the breaks are about approx. 30 seconds. I always train first one leg and then the other, then I take a short break.

Exercise 4 Sumo Squat (low) Superset with Hipthrust:

The last two exercises are my favorite ones. Here the big gluteal muscle is best felt.

For the squats, it is important that you have a wide stand (hence the name "Sumo") and that you avoid the pelvis when going up and pinch your buttocks together. Afterwards I go directly to Hipthrust at the loudspeaker. The weight plate should be on the pelvic/abdominal area. I'm doing the whole movement, that is, I'm walking all the way down with my hip. However, it is important to keep your back straight at all times. When I go up, I push the pelvis as far up as possible and pinch my buttocks tightly together. The break should be here again at approx. 60 seconds, because the exercises are very strenuous.

There's a reason I'm putting these exercises to the end. Since the motivation in the training usually diminishes at the end, my favorite exercise comes last, so that I give again 100%.

TRAINING SPLIT

Tag 1
BEINE
GO
Tag 2
RESTDAY
Tag 3
OBERKÖRPER
GO
Tag 4
CARDIO
Tag 5
BEINE
GO
Tag 6
RESTDAY
Tag 7
CARDIO
 
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