Functional training by Isis Valverde to gain muscle mass –

A calm and green sea is the ideal invitation to relax on the beach. Not for Isis Valverde! “I’m hyperactive. On the anniversary of our relationship with André, we celebrated on a two-hour trail. It’s not normal, right?”, he jokes, in an interview with .

On the trip we took with her to Aruba, in the Caribbean, she used her free time to take a stand-up paddle class, explore new beaches and do yoga postures, a modality that came into her life a year ago. “During the apnea training, I heard from the teacher that he needed to control his anxiety and improve his concentration in order to increase the time without breathing underwater – and that yoga could help”, recalls Isis.

The recommendation from my yogi friends was unanimous: the ashtanga, with fluid, vigorous and dynamic sequences. “The change in the body is evident. My arms and abs are much more defined,” she says. The classes, which take place two or three times a week at her home, brought more than unprecedented firmness.

“I learned to be resilient. One day she was angry for not being able to do the inverted position, which she already mastered. My instructor wisely said, ‘Each day is different. Today will not be the same as yesterday or tomorrow. You have to respect’. I took it for life. If you practice a lot, everything will come.”

#Focused

The actress’s designed abdomen and legs have a lot to do with the work done with the personal Alice Miranda, from Rio de Janeiro. “Our objective is to increase lean mass”, says the teacher. The duo invests in training two to three times a week.

“When I’m travelling, I receive sequences via WhatsApp and I even work out in the room”, says Isis, who made our style editor, Nelize Dezzen, sweat in the hotel’s gym: “She’s very focused: she doesn’t use her cell phone during her exercises doesn’t even make small talk”, says Nelize.

The train

Each part of the workout unites an exercise for the lower limbs and one for the abdominal region, done in a circuit: as soon as you complete the repetitions of the first movement of the series, jump to the second and then come back to the previous one, without stopping. Repeat each sequence three times before starting the next one. Rest 1 minute between them.

SEQUENCE 1

1. Squat with weight

– (Mariana Cagnin/)

The. Stand with your legs slightly wider than hip-width apart and hold a dumbbell in each hand.
B. Bend your knees and bring your hips back until your thighs are parallel to the floor. Don’t let your knees go past your toes. Focus strength on the glutes and come up to the starting position. Do 8 to 10 repetitions.

2. Abdominal knife

– (Mariana Cagnin/)

The. Lying on your back, keep your arms extended beside your head and your legs straight.
B. Contract your abs and at the same time raise your torso and legs, forming a V with your body. The arms are parallel with the legs. Hold the position for a second and come back (tip: if you can’t, bend your knees). Do 15 repetitions.

SEQUENCE 2

1. Advance with weight

– (Mariana Cagnin/)

The. Standing, spread your legs (left in front and right behind, with your foot on the demi-pointe). Hold a dumbbell in each hand at your sides.
B. Bend your knees until your left thigh is parallel to the floor, without letting your right knee touch the floor. Hold the pose, return to the starting position and start again by stepping forward with your right leg. Do 8 to 10 repetitions with each leg (Tip: Increase the weight if you can easily do 10 reps).

2. Reverse abdominal

– (Mariana Cagnin/)

The. Lying on your back, place your arms at your sides and legs facing upwards, with your knees bent.
B. Lift your hips off the floor until your feet point toward the ceiling and back down. Do 15 repetitions.

SEQUENCE 3

1. Climbing the bank

– (Mariana Cagnin/)

The. Step with your left foot on a box (or on two steps, one on top of the other) and climb on the accessory, until you extend your left knee. The right leg is stretched out behind, without touching the box.
B. Go back to the beginning and switch sides. Do 10 repetitions with each leg.

2. Trunk and hip flexion with ball

– (Mariana Cagnin/)

The. Lying down, extend your legs and hold a Swiss ball with both hands above your head, touching the ground.
B. Lift your torso off the ground while lifting your legs and bringing the accessory towards your feet.
w. Hold the ball at shin height and lay down again. Now, do the opposite. Do 15 repetitions.

SEQUENCE 4

1. One-leg bench squats

– (Mariana Cagnin/)

The. With your back to a bench, raise your right leg and keep your arms straight in front of you.
B. Focus your weight on your left leg and sit down (don’t bend your right leg). Without touching the ground, go back to the beginning and start over (Tip: if it’s easy, do the movement without the help of the bench). Do 10 reps or as much as you can with each leg.

2. Side plank

– (Mariana Cagnin/)

The. Lying on your side, support your body weight on your right forearm and ankle, lifting your hips off the floor. The spine and legs should form a straight diagonal line from the head to the feet.
B. Place your hand on your hips to help with balance. Go back and switch sides. Stay for 30 seconds on each side

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3. Front board

– (Mariana Cagnin/)

Lying on your stomach, support your forearms and toes on the floor. Then, lift your torso and hips off the ground, keeping your body aligned from head to toe. Stay for 45 seconds.