Female training, 3 exercises recommended by Gigi Hadid’s coach
Gorgeous Victoria’s Secret model Gigi Hadid trains every day , according to her personal trainer Rob Piela , a very young star trainer and head of New York’s Gotham Gym.
Gigi’s routine involves an hour a day of training between high-speed boxing exercises to burn calories plus strength exercises. But there are three exercises that according to Rob should not be missing in women’s training to sculpt the body from head to toe, here are which ones.
1) DONKEY KICKS:it is an exercise for the buttocks, which can be performed with the free body, but also with elastic bands to increase resistance or by pushing the bar of the smith machine. At Smith, I do it twice a week as a “recall” exercise for the legs and buttocks routine. Gigi Hadid’s coach recommends three sets of 20 reps of bodyweight. Here’s where to find some examples: here the free body donkey kicks, here with the rubber band and here at the smith.
2) BICYCLE CRUNCHES: they are a useful exercise to train the abdominals and especially to slim the waist. Herean example. Again, three or four sets of 20 repetitions. Gigi Hadid also does the plank and normal (abdominal) crunches.
3) BICEPS AND TRICEPS: the arms must also be trained with targeted exercises. The bicep curl can be done with dumbbells that we will gradually increase in weight, for 3-4 sets of how many repetitions we can do (no more than 15): here is an example with a barbell (but you can do the same thing by tightening a handlebar by hand). For triceps hyperextension you will only need one dumbbell – that’s the movement .
2) BICYCLE CRUNCHES: they are a useful exercise to train the abdominals and especially to slim the waist. Herean example. Again, three or four sets of 20 repetitions. Gigi Hadid also does the plank and normal (abdominal) crunches.
3) BICEPS AND TRICEPS: the arms must also be trained with targeted exercises. The bicep curl can be done with dumbbells that we will gradually increase in weight, for 3-4 sets of how many repetitions we can do (no more than 15): here is an example with a barbell (but you can do the same thing by tightening a handlebar by hand). For triceps hyperextension you will only need one dumbbell – that’s the movement .
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