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Gracyanne Barbosa's Training - Exercises and Tips

Gracyanne Barbosa has been practicing bodybuilding for years, and parades an incredibly sculpted body with a very low percentage of fat. The wife of singer Belo shares her routine on social networks and shows that she takes care of food, but her workout is one of the main secrets of fitness, helping to inspire many women in their workouts physicists.

The training of Gracyanne Barbosa helped the brunette to conquer the body trincado that sports today. If you admire her and look for the strength to adopt a more active and healthy life, continue to check the tips she gives us:

Project butt at the nape

The hashtags mark the identity of Gracyanne Barbosa's training posts: #bumbumnanuca and #bumbumdurinho are the main ones, not only used by the brunette, but also by fans and followers.

With a very well designed butt, she shares some tips and methodologies of movements in order to efficiently reach the muscle fibers of the gluteal region.

The training of Gracyanne Barbosa is accompanied by thousands of followers who wish to have a butt steep like that of the brunette, and so it gives some tips to better reach the fibers of the region body.

Among the main exercises, she highlights the free squats and Leg Press, both very functional for gluteal development. It is worth mentioning that in order to perform these exercises, a professional should be counseled because the loads and wrong execution of the movements can result in articulations.

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Quadriceps, posterior and gluteal

  • Free squat squats: 2 sets -> 20 repetitions (light load);
  • Extending Chair: 10 sets -> 8 reps (5 seconds rest);
  • Free squat (with barbell and dumbbells) 4 sets -> 12 repetitions;
  • Hack Machine: 4 series -> 10 + 10 reps;
  • Conjugate: Leg Press: 4 sets -> 15 repetitions / Squatting (no load): 3 sets -> 20 repetitions;
  • Conjugate: Earth squat: 3 sets -> 12 repetitions / Smith: 3 sets -> 15 repetitions ½ down;
  • Flexora table lying down: 5 series -> 10 repetitions;
  • Flexor table lies (unilateral: 3 series -> 12 repetitions;
  • Adduction: 4 series -> 15 repetitions;
  • Stiff: 4 sets -> 10 reps;
  • Abduction: 4 sets -> 10 repetitions (2 seconds contraction). At the end, 15 repetitions, without rest.

Rest

It is foolish to think that the model trains every day. In fact, the training of Gracyanne Barbosa recognizes the great importance of the days of rest, because it is exactly in them that the muscles can recover from the impacts of daily workouts, exactly where muscle growth occurs, since on the other days there is exhaustion.

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It is essential that you respect this rest period of your muscles, because this way you will be able to notice the anabolic benefits and result of every effort applied in the exercises. Planning with different limb training allows the preservation of muscle fibers for at least 48 hours.

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Varied workout

Our conditioning and physical resistance vary according to the challenges posed to our body. Therefore, the instructor Xande Negão proposes that the training of Gracyanne Barbosa is changed and / or readapted periodically, so the body does not get used to the stimuli and always feels challenged to overcome the level of previous training.

It is important to remember that the conditioning of the brunette is advanced, which allows these initiatives to be put into practice. So if this tip pleases you, ask the professional accompanying you and seek to tailor a particular, convenient workout with your goals.

The training of Gracyanne Barbosa usually changes the methodology periodically, with different series, repetitions and supersets. These changes can occur at varying times, such as every week, every 15 days, or month by month. Here is an example of training:

1. Superset 01:

  • Chair: 10 short reps + 10 complete;
  • Stiff: 4 sets -> 8 reps.

2. Superset 02:

  • Flexor table: 5 series -> 6 repetitions (heavy);
  • Standing bending: 15 repetitions.

3. Flexor table:15 repetitions (stopping in the middle).

4. Superset 03:

  • Hack machine unilateral: 15 repetitions;
  • Hack machine: 3 series -> 10 short (descending slowly and stopping in depth).

5. Superset 04:

  • Squatting (in machine): 3 sets -> 15 repetitions;
  • Leg Press: 3 sets -> 12 reps.

6. Flexible Chair:10 series -> 10 repetitions (with isometry of 5 seconds).

7. Extending chair:Progressive from 2 to 10 repetitions.

Gracyanne Barbosa's Pre-Carnival Training

Gracyanne Barbosa is queen of drums in the Carnival of São Paulo and Rio de Janeiro. To ramp up the catwalk, she intensifies her workouts in the months leading up to the carnival. His instructor, Xande Negão, confesses that he increases the number of repetitions and reduces the loads used, thus avoiding injuries that could harm the girl, besides keeping the body in shape and trincado.

The routine of rehearsals in the samba schools must be taken into account, and samba becomes a new aerobic activity for the brunette, which collaborates, along with bodybuilding exercises, so that she appears with muscles even more evident on the day of the parade.

She reserves two days to train the gluteal region, one day to exercise the upper limbs and the other to the legs.

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Check out Gracyanne Barbosa's training routine before the parades:

1st Week

Legs: Monday and Thursday

Heating in the extensor chair 1 series -> 30 repetitions (can be conjugated with other apparatus)

Choose an exercise option to be conjugated with the extension chair:

  • Option 01: Free squat (with parallel feet): 4 sets -> 8 repetitions
  • Option 02: Leg 45 °: 1 series -> 15, 12, 10, 8, 6 (decreasing repetitions and increasing load).
    Option 03: Leg Press: 4 sets -> 10 repetitions
  • Option 04: Extending chair: 5 sets -> 10 repetitions (rest of 10 seconds).

- Posterior of legs

  • Leg Bending (standing): 4 sets -> 10 repetitions
  • Flexor table: 5 series -> 8 repetitions
  • Stiff: 4 sets -> 10 reps

- Thighs

  • Adduction: 6 series -> 12 repetitions

- Calf:

  • Cavalinho: 4 series -> 20 repetitions
  • Standing: 3 sets -> 30 reps

Buttocks: Tuesday and Friday

  • 4 supports: 3x -> Pyramid (8, 6, 5, 4, 3, 2, 1, 0).
  • Past (in Smith): 3x -> 3 short + 1 complete, ending with pyramid (8, 6, 5, 4, 3, 2, 1, 0).
  • Gluteus on low pulley: 4 sets -> 8 reps
  • Coice (in the machine): 4 series -> 10 repetitions (heavy load).
  • Abduction: With trunk positioned at the front - 4 series -> 15 repetitions (with 2 seconds of isometry + 30 direct).
  • Hip extension with elastic (diagonal): 3 sets -> 15 repetitions (with 2 seconds of isometry).
  • Conjugate: Climbing on the bench with shin + Pelvic elevation in bosu: 3 sets -> 10 + 20 repetitions (2 seconds of isometry).

Upper limbs: Wednesday

  • Straight (on machine): 3 sets -> 15 repetitions
  • Inclined bench press: 3 series -> 12 repetitions
  • Conjugate: Flying + Boson Flex: 3 sets -> 10 + 10 repetitions
  • Pulled with high pulley (with open footprint): 3 series -> 12 repetitions
  • Low (one-sided) rowing: 3 sets -> 12 reps
  • High pull (with triangle): 3 sets -> 12 repetitions
  • Development (with open footprint): 3 series -> 12 repetitions
  • Development (with neutral footprint): 3 series -> 12 repetitions
  • Lateral lift (shoulders): 4 sets -> 15 repetitions
  • Direct thread (with bar and washers): 3 series -> 12 repetitions
  • Direct thread (alternating): 3 series -> 12 repetitions
  • Triceps (on high pulley): 4 sets -> 15 reps
  • Triceps (string): 3 sets -> 12 repetitions
  • Triceps-brow: 3 series - & g; 2 repetitions

2nd Week

Legs: Monday and Thursday

  • Flexor chair: 2 sets -> 30 repetitions
  • Flexor table: Pyramid: (15, 12, 10, 8, 6) starting with low load, increasing gradually.
  • Stiff one-sided: 3 sets -> 12 repetitions
  • Free squat: Pyramid (12, 10, 8, 8, 6) starting with low load, gradually increasing.
  • Leg Press: 5 sets -> 8 reps (heavy load)
  • Extending chair: Pyramid (6, 8, 10, 12, 15, 20) Starting with heavy load, decreasing gradually.
  • Leg press: Pyramid: (12, 10, 8, 6, 4) starting with low load, increasing gradually.
  • Adduction: 5 sets -> 15 repetitions (10 seconds rest)
  • Calf (in Smith): 4 sets -> 20 repetitions
  • Cavalinho: 4 series -> 15 repetitions (2 seconds of isometry)

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Buttocks: Tuesday and Friday

  • Extension of legs with elastic (lateral sense): 3 series -> 50 repetitions
  • Abduction: 10 sets -> 10 repetitions (rest of 10 seconds).
  • Gluteus on low pulley: 3 sets -> 6 repetitions stopping + 6 direct reps
  • Extension of legs (in the machine): 3 series -> 8 repetitions stopping + 8 direct
  • Passed - with Step (in Smith): Pyramid (12, 10, 8, 6).
  • Bank climb (with shin guards): Pyramid (15, 12, 10, 8, 6). (10 seconds rest).
  • Unilateral pelvic elevation (in bosu): 3 sets -> 30 repetitions

Upper limbs: Wednesday

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  • Straight Supine: 4 sets -> 12 repetitions
  • Cross over: 3 series -> 15 repetitions
  • Inclined bench press: 3 series -> 12 repetitions
  • Seated Rowing: 3 sets -> 12 reps
  • Pulled with high pulley - from the front (with open footprint): 3 series -> 12 repetitions
  • Rowing (on machine): 3 sets -> 12 repetitions
  • Development (with open footprint): 3 series -> 12 repetitions
  • Flying (back): 3 series -> 12 repetitions
  • Lateral lift (shoulders): 4 sets -> 10 reps
  • Direct thread (with bar and washers): 3 series -> 12 repetitions
  • Alternate direct thread (in the machine): 3 series -> 12 repetitions
  • Triceps (on high pulley): 4 sets -> 12 reps
  • Triceps (string): 3 sets -> 12 repetitions
  • Bench (triceps): 3 sets -> 15 repetitions

What did you think of Gracyanne Barbosa's training tips? Do you do something similar in your series at the gym? You admire the brunette's body? Comment below!

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