Lais DeLeon jednostavno obara s nogu

Fitness model Lais DeLeon upornim vježbanjem izgradila je čvrsto i lijepo tijelo.

Atraktivna Brazilka ne samo da izgleda dobro, nego aktivno radi na tome kako bi motivirala druge da postignu svoje ciljeve.

Lais tvrdi da voli opuštanje i dobru hranu. Kako biste mogli uživati u tome morate biti “uporni i trenirati često”, ali ne uskraćivati si druge stvari kako ne bi poludjeli.

Kada je riječ o vlastitim treningu, DeLeon se ne boji unijeti promjene u način vježbanja. Za nju je dizanje utega osnovna aktivnost za gradnju mišića, ali nije jedina disciplina kojom se bavi. “Ne bojte se probati nešto novo”, savjetuje trenerica.

Iako je ponekad njezin raspored pun i ne može naći vremena za otići u teretanu, ona nikad ne odustaje od vježbanja. U takvim situacijama uzima rastezljivu traku za vježbanje i napravi trening kod kuće.
“Nikada ne postoji izgovor za preskakanje treninga”, zaključuje DeLeon.

Ona ističe da je najbitnije imati dobar plan: “Ispunite vrijeme planiranjem kako ćete uklopiti svaku vježbu
u svoj tjedan”. Tako ćete ih sigurno odraditi.

Happy Monday!! I have a rule: “Never Miss a Monday Workout” for myself. 💪🏽 it helps me start the week on a positive note. Hope you have an awesome week! – Some of you have told me you’re not seeing all my posts in your feed lately… In case you missed a few, here’s what I posted this past week: 💥 I shared my post Leg Workout Meal 💥 Workout video of the week: Back 💪🏽 💥 How I schedule rest & recovery days. 💥 I shared my personal experience with body image issues. 💥 My inspiring #WCW 💕 💥 What my morning routine looks like – I try to share info to help & motivate you with what’s worked for me! If you missed anything just tap into my page to check them out 👉🏽 @laisdeleon 😊

Fotografiju objavljuje Lais De Leon (@laisdeleon) Lip 27, 2016 u 11:42 PDT

TRENING ZA DONJI DIO TIJELA

Spremni ste da dobijete uvid kako njezine vježbe izgledaju? Dajte šansu ovom zanimljivom treningu za jačanje donjeg dijela tijela! Nakon što ga uvrstite u rutinu, noge će vam izgledati fantastično.

Imajte na umu da kada Lais pokušava izgubiti mast, ona će dodati 30-40 minuta jutarnjeg kardio treninga svaki dan osim nedjelje.

Trening: 

BARBELL SQUAT
4 serije, 8 ponavljanja

STIFF-LEGGED DEADLIFT
3 serije, 8 ponavljanja

WALKING LUNGE
3 serije, 10 ponavljanja

LEG EXTENSION
2 serije, 12 ponavljanja

HAMSTRING CURL
2 serije, 12 ponavljanja

STANDING CALF RAISES
2 serije, 15 ponavljanja

LYING LEG RAISE

3 serije, 10 ponavljanja

BICYCLE CRUNCH

3 serije, 20 ponavljanja

PLANK HOLD

2 srije, 30-60-sec. holda

Good Morning! Welp…. This is me currently. (Before breakfast this am) Sitting around 118-119lbs & if I had to guess: 18-20% body fat. Not checking my weight regularly & haven’t checked my body fat since I was between 10-14% (last summer) Not eating 5-6 meals per day. Eating whenever & whatever I want. 😬😏(Approx. 3 meals/day) DEFINITELY not measuring or tracking a single macro. I try to make healthy choices most of the time and enjoy other things if I want them. Not doing any high intensity cardio, just walking daily. Heavy lifting mayyybe once per week.(legs) Light/maintenance lifting 3-4 days/week. Home workouts 1-2 days/week. No doubt I have gained some fat and lost some muscle. But you know what? I just realized I’m 100% ok with that. I’m happy, I’m thinking clearly, I’ve been productive in LIFE. I still do some form of exercise daily that doesn’t completely drain me & I love it. My joints don’t hurt, I haven’t been getting the tension headaches I used to get from tight traps/back/neck. You know what else? I’m not obsessing over my body or scrutinizing it looking for things to “work on.” I just realized I haven’t taken a body selfie since April. Overall I’m just not focusing a majority of my time on fitness and looking a certain way, and I’m enjoying that. 😊 Exercise & healthy eating is a part of my life, not my whole life. But… I’m now officially 1 month out from a photoshoot. I don’t really “shoot” much anymore. I generally don’t enjoy the way I feel in preparation to look a certain way by a deadline. But here we go! Let’s see what improvements I can make in one month! – I’m trying to be more active on snapchat so I’ll be documenting what I’m doing there! 👻Snapchat: lais_deleon 💪🏽Workout IG: @laisdeleonfitness

Fotografiju objavljuje Lais De Leon (@laisdeleon) Kol 16, 2016 u 9:39 PDT

Hi, I’m Lais! 🙋🏽(pronounced Lah-ees) Most follow me for fitness posts and the occasional small glimpses of my personal life but allow me to properly introduce myself. . I was born in Brazil and have lived all over the world. I am Brazilian and Panamanian. 🇵🇦🇧🇷(Panazilian? Brazilanian?) I’m an outgoing introvert. I’ve been lifting & “body building” seriously for almost 9 years now! 💪🏽 Needless to say, fitness is a major passion of mine. If I’m not working at my desk I’m most likely cooking/eating, walking, working out, or shooting content for you here on IG & YouTube or for my Online Training Program. (where I share EVERYTHING I do to help me get and stay in shape) Being strong & healthy is awesome and it can come with some amazing perks… Hello abs & booty! 😏but also confidence and discipline. 👌🏽 . I’m passionate about fitness because it’s improved my life in more ways than just the physical and I LOVE sharing that with anyone who’ll listen! Fitness is a HUGE part of my life, but I’m passionate about so much more! I’m interested in all things business & entrepreneurship. I’m fascinated by human behavior as it pertains to relationships, mindset, habit forming, & motivation. I’m passionate about women’s health issues. (hormones, cycles, fertility) I’m constantly working on improving my productivity & organization. (trying to “adult”😂) I love girly stuff like all things beauty, skincare, healthy hair, and nails.💄💋💅🏽@laisdeleonbeauty and I LOVE Social Media! It introduced me to you! It’s amazing how we can connect with so many people so easily and it’s helped me find a new-found passion for photography & vlogging as a way to share my life, my passions, and my answers with all of you! . This was fun! I’d love to get to know you more! Drop me a comment anytime! 💕

Fotografiju objavljuje Lais De Leon (@laisdeleon) Srp 22, 2016 u 12:13 PDT

Home sweet home & back on my morning routine. 😊 As much as I love and I’m blessed to be able to travel often, I’m such a home body. I do best (more productive, mental clarity, health, better workouts, eating healthier) when I’m home and I can stick to my routine. I think a morning routine is one major key to success. Create a routine that works and helps you be your best then protect and stick to it! I don’t book or plan anything during that time because it’s essential for my personal development & well-being. My morning routine: ✅ 4oz lemon ginger tea w/ supplements required on empty stomach ✅Vanilla Protein Latte (coffee, almond milk, collagen & 1 scoop @nlaforher #HerWhey)) ✅ I walk w/ my pup at least 1 mile to get light exercise, fresh air, and sunlight. ✅ Stretching, foam rolling, SMR ✅ Breakfast ✅ List making (to-do, ideas, goals) ✅ Emails or 1-2 items from to-do list ✅ Workout ✅ Second meal + green juice. 👌🏽 Then I’m ready to crush the day! 💪🏽 ❓What’s your morning routine like?

Fotografiju objavljuje Lais De Leon (@laisdeleon) Lip 20, 2016 u 9:10 PDT