CAMPEONATO MUNDIAL WFF 2016 - IRLANDA - CAMPEA SUPERBODYMR. UNIVERSE 2016 - INGLATERRA - CAMPEA FIGURE IIMR. UNIVERSE 2015 - INGLATERRA - CAMPEA FIGURE IICAMPEONATO MUNDIAL NABBA 2015 - MALTA - CAMPEA OVERALLMR. UNIVERSE 2014 - INGLATERRA - VICE CAMPEACAMPEONATO MUNDIAL NABBA 2014 - IRLANDA - 3o LUGARMR. UNIVERSE 2013 - INGLATERRA - 3o LUGARCAMPEONATO SULAMERICANO NABBA 2013 - CAMPEA OVERALLCAMPEONATO BRASILEIRO 2013 - CAMPEA OVERALLMais fotos Facebook - Cinara Polido AtletaInstagram - @cinaratletaON LINE CONSULTANCY GASTROCNEMIO(CALVES)GEMEOS NO APARELHO DE PE(STANDING CALF MACHINE)GEMEOS NO APARELHO DE PE - 2(CALF MACHINE 2)GEMEOS DE PE NO SMITH(SMITH CALF)GEMEOS DE PE UNILATERAL COM HALTER(STANDING CALF DUMBELL ONE SIDE)GEMEOS NO LEG PRESS 45o(LEG PRESS CALF)SOLEOGEMEOS NO APARELHO SENTADO(CALF SITTING MACHINE) EXERCICIOS ISOLADOS PARA GLUTEOS(GLUTES)4 APOIOS - PERNAS ESTENDIDAS(GLUTE KICKIBACK EXTENSION LEGS)4 APOIOS - EXTENSAO E FLEXAO DE PERNA(KICKIBACK EXTENSION AND FLEXION LEGS)4 APOIOS NO SMITH(SMITH KICKIBACK)Video exercisehttps://www.youtube.com/watch?v=LJyuwllFf58APARELHOS PARA GLUTEOS 1(GLUTE EXTENSION MACHINE)APARELHO PARA GLUTEOS 2(GLUTE MACHINE)APARELHO PARA GLUTEOS 3(MACHINE HIP & GLUTE)GLUTEOS NA POLIA - PERNA ESTENDIDA(GLUTE EXTENSION CABLE)HYPER REVERSE - TRONCO APOIADO COM FLEXAO E EXTENSAO DE PERNAS (RA)ELEVACAO DE PELVE(BUTT LIFT "BRIDGE")ELEVACAO DE PELVE NO SMITH(SMITH BRIDGE) LOMBARES(LUMBAR)LEVANTAMENTO TERRA(DEADLIFT)HIPEREXTENSAO LOMBAR NO BANCO(HYPEREXTENSION LUMBAR)HIPEREXTENSAO LOMBAR NO BANCO HORIZONTAL(HYPEREXTENSION LUMBAR)BOM DIA(GOOD MORNING) ABDOMEMSUPERIORCRUNCH NO SOLO(CRUNCH SOIL)CRUNCH PERNAS ELEVADAS(CRUNCH LEGS ELEVATED)CRUNCH COM OS PES FIXOS(CRUNCH FIXED FEET)CRUNCH COM AS PERNAS APOIADAS(CRUNCH SUPPORTED LEGS)CRUNCH NO APARELHO(CRUNCH MACHINE)ELEVACAO DE TRONCO NA PRANCHA(DECLINE CRUNCH)ABDOMINAL COM RODA(AB WHEEL ROLLOUT)CRUNCH SENTADO NA POLIA ALTA(CRUNCH BENCH CABLE)CRUNCH NA POLIA ALTA(CABLE CRUNCH)INFERIORELEVACAO DE BACIA DO CHAO(LEG RAISE)ELEVACAO DE PERNAS NA PRANCHA INCLINADA(DECLINE REVERSE CRUNCH)ELEVACAO DE PERNAS NA PARALELA(DIP/LEG RAISE COMBO)CANIVETE BANCO FLEXAO PERNAS (SEATED FLAT BENCH LEG PULL)OBLIQUOSFLEXOES LATERAIS DEITADO(SIDE CRUNCHES)CRUNCH COM ROTACAO(CRUNCH ROTATION)FLEXAO LATERAL COM HALTER(DUMBELL CRUNCH SIDE)FLEXAO LATERAL NA POLIA BAIXA(CABLE CRUNCH SIDE)FLEXAO LATERAL NO BANCO(BOARD CRUNCH SIDE) QUADRICEPS E POSTERIORES(Quadriceps and Hamstrings )AGACHAMENTO LIVRE(SQUAT)AGACHAMENTO COM AS PERNAS AFASTADAS(SQUAT LEGS APART)AGACHAMENTO SUMO(SQUAT SUMO)AGACHAMENTO SUMO COM HALTER(SQUAT SUMO DUMBBELL)Video exercisehttps://www.youtube.com/watch?v=zfueqNVmADAAGACHAMENTO COM HALTERES(SQUAT DUMBELL)AGACHAMENTO NO SMITH OU BARRA GUIADA(SMITH SQUAT)AGACHAMENTO NO HACK(HACK MACHINE)LEG PRESS 45oVideo exercisehttps://www.youtube.com/watch?v=Me5XVyZrWc4LEG PRESS 45o UNILATERAL(LEG PRESS 45 ONE SIDE)Video exercisehttps://www.youtube.com/watch?v=g7o2skNMDawAFUNDO COM BARRA(BARBELL LUNGES) AFUNDO COM HALTERES(LUNGES DUMBBELL)AFUNDO COM HALTERES NO STEP(LUNGES DUMBELL STEP/BENCH)AFUNDO NO SMITH COM BANCO / CAIXOTE(SMITH LUNGES STEP/BENCH)Video exercisehttps://www.youtube.com/watch?v=CNa0967CIrQAFUNDO NO GRAVITON(LUNGES ASSIST DIP) Video exercisehttps://www.youtube.com/watch?v=hoG0BLlI-qw QUADRICEPSCADEIRA EXTENSORA(LEG EXTENSION)Video exercisehttps://www.youtube.com/watch?v=aSN6iYqrqYkPOSTERIORES DE COXAS(HAMSTRINGS)MESA FLEXORA(LEG CURL)FLEXORA DE PE UNILATERAL(LEG CURL ONE SIDE)FLEXORA SENTADO(SEATED LEG CURL)STIFFSTIFF HACK MACHINEVideo exercisehttps://www.youtube.com/watch?v=5kjo40Nj0eE"BOM DIA" - FLEXAO DE TRONCO PARA FRENTE("GOOD MORNING") ANTEBRACOS(FOREARMS)ROSCA INVERSA UNILATERAL SCOTT(SCOTT REVERSE DUMBBELL CURL ONE SIDE)ROSCA INVERSA SIMULTANEA COM HALTERES(REVERSE DUMBBELL CURL)ROSCA INVERSA COM BARRA(REVERSE BARBELL CURL)FLEXOES DE PUNHOS COM BARRA(PALMS-UP BARBELL WRIST CURL)EXTENSAO DE PUNHO COM BARRA(PALMS-DOWN BARBELL WRIST CURL) My name is Cinara Polido, I am Coach Fitness and I help people through an International Program totally customized to gain self esteem and confidence, having great physical and psychological improvement.Like many women, I suffered from my appearance, needed to lose fat and was addicted mainly to sweets.But I learned to do a mental reprogramming and so began to change my physique managing to find mental devices to follow and maintain an unfinished diet and training routine, making my lifestyle.And through this lifestyle I became an athlete, learning to manipulate