@ironshapeapp: Pernas de ferro: o guia definitivo! 🦵🔥 ​Cansado de treinar pernas e não ver os cortes que você deseja? O segredo não está apenas na carga, mas na posição estratégica dos pés. ​Um pequeno ajuste no Smith ou no Leg Press pode ser a chave para destravar glúteos mais fortes, quadríceps marcados ou aquele adutor definido. Assista ao vídeo, aprenda as variações e transforme seu treino de inferiores hoje mesmo! 👊🦾

IronShape
IronShape
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Region: BR
Friday 15 May 2026 13:25:58 GMT
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domramones1
JESUS REI DOS REIS. :
Pés a frente só sobrecarrega a lombar.
2026-06-22 21:33:53
24
liiadiazz_
Nathalia Com TH 🐉 :
Pés em baixo da barra galera !!!
2026-06-28 20:39:25
4
patyvictor4
Paty❤️✨️ :
Pés a frente sa barra não existe!!
2026-06-28 01:25:23
7
marcos.costa5557
Marcos costa :
obrigado pelas dicas
2026-05-15 19:47:46
1
lulukimkim
Luluzinha :
o que fazer pra não sentir os joelhos ? kkkk
2026-07-01 18:21:26
2
maiconmm48
TTKmaicommm :
E muito personal ensina errado
2026-05-18 17:51:23
2
givatectotal
givatectotal :
Top a explicação com vídeo
2026-05-18 01:11:48
1
jose.eduardo.alve96
Eduardo Alves :
Dica Sensacional
2026-05-16 08:51:27
1
ivonemoreira685
ivonemoreira685 :
otimo dica
2026-05-18 10:21:21
1
thiagoramos.oficial
Thiago Ramos :
é repetição do mesmo exercício.
2026-06-27 01:43:58
1
karlaaraujo244
Karla Araújo :
Meu Deus do céu sempre malhei errado então😂
2026-06-25 02:24:13
1
user63177395572310
Maguila :
Legal 👍🏽
2026-05-23 02:47:14
1
tarcisiomarques78
Tarcisio Marques :
então tá!
2026-06-26 11:19:18
1
guiadapordeus6368
GuiadaporDeus :
seguidora nova por cá 🥰
2026-06-22 16:49:40
2
rosilndia.fonseca
Rosilândia Fonseca :
Amo os vídeos!
2026-06-26 09:46:21
1
_vtzinho_00
_vtzinho_00 :
Neyma
2026-06-25 13:26:22
1
mesquitagalvo
Junior Galvão :
me falaram que nao pode unir os pes , vai da problema na minha lombar vai entender
2026-05-25 11:48:46
2
kellymoreira9501
Kelly Moreira950 :
muito bom gostei
2026-06-22 19:59:37
1
dayhany_lima
dayhannylima :
Qual nome desse aplicativo que faz os vídeo.
2026-06-29 00:20:23
1
luciosorriso
Lucio Sorriso :
👏👏 bom dia
2026-06-21 13:20:49
1
lillrapa
Carlitto’s :
Pés na frente não morx
2026-07-01 01:30:22
0
weltonaraujo64
weltoncavalcante :
gostei
2026-07-01 20:58:33
0
fabiojs44
Fabio Silva :
aprendi👏
2026-06-22 15:43:18
1
elizamendes765
┈━═☆❣️Betinha❣️☆═━┈ :
Não entendo! uns falam que não pode pés na frente da barra e outros ensina que pode, vai entender!
2026-05-18 23:57:28
1
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A quick, nutritious, Mediterranean-inspired vegetarian stuffed peppers filled with protein-rich lentils, greens, and fresh herbs, perfect for meal prep. Ingredients: - 4 large bell peppers (any color) - 1 cup dry green or brown lentils - 2 cups water - 2 cups fresh spinach, chopped - 1 cup diced tomatoes (fresh or canned, no added salt) - 1/4 cup crumbled low-sodium feta cheese - 2 tablespoons extra virgin olive oil - 3 cloves garlic, minced - 1 small onion, finely chopped - 2 tablespoons chopped fresh dill - 2 tablespoons chopped fresh parsley - 2 tablespoons hemp seeds (optional, for extra protein) - Salt and pepper to taste (use minimal salt or omit) Instructions: 1. Preheat your oven to 375°F (190°C). 2. Cook the lentils in water until tender, about 20-25 minutes. Drain excess water if necessary. 3. While lentils cook, prepare the peppers: cut the tops off and remove seeds and membranes. Set aside. 4. Heat 1 tablespoon of olive oil in a large skillet over medium heat. 5. Add chopped onion and minced garlic; sauté until fragrant and translucent, about 2-3 minutes. 6. Add cooked lentils, chopped spinach, diced tomatoes, dill, and parsley to the skillet. Stir well and cook for 2-3 minutes until heated through. 7. Remove from heat and stir in feta cheese and hemp seeds if using. Season with pepper and a pinch of salt. 8. Stuff each bell pepper with the lentil mixture, pressing down gently to fill. 9. Place stuffed peppers in a baking dish. Drizzle the tops with the remaining 1 tablespoon olive oil. 10. Cover with foil and bake for 25-30 minutes until peppers are tender and filling is heated through. 11. Remove from oven, let cool slightly, and serve. #Recipe #cooking #foodtiktok #homemade #EasyRecipes #DinnerIdeas #mealprep Save this for later!
A quick, nutritious, Mediterranean-inspired vegetarian stuffed peppers filled with protein-rich lentils, greens, and fresh herbs, perfect for meal prep. Ingredients: - 4 large bell peppers (any color) - 1 cup dry green or brown lentils - 2 cups water - 2 cups fresh spinach, chopped - 1 cup diced tomatoes (fresh or canned, no added salt) - 1/4 cup crumbled low-sodium feta cheese - 2 tablespoons extra virgin olive oil - 3 cloves garlic, minced - 1 small onion, finely chopped - 2 tablespoons chopped fresh dill - 2 tablespoons chopped fresh parsley - 2 tablespoons hemp seeds (optional, for extra protein) - Salt and pepper to taste (use minimal salt or omit) Instructions: 1. Preheat your oven to 375°F (190°C). 2. Cook the lentils in water until tender, about 20-25 minutes. Drain excess water if necessary. 3. While lentils cook, prepare the peppers: cut the tops off and remove seeds and membranes. Set aside. 4. Heat 1 tablespoon of olive oil in a large skillet over medium heat. 5. Add chopped onion and minced garlic; sauté until fragrant and translucent, about 2-3 minutes. 6. Add cooked lentils, chopped spinach, diced tomatoes, dill, and parsley to the skillet. Stir well and cook for 2-3 minutes until heated through. 7. Remove from heat and stir in feta cheese and hemp seeds if using. Season with pepper and a pinch of salt. 8. Stuff each bell pepper with the lentil mixture, pressing down gently to fill. 9. Place stuffed peppers in a baking dish. Drizzle the tops with the remaining 1 tablespoon olive oil. 10. Cover with foil and bake for 25-30 minutes until peppers are tender and filling is heated through. 11. Remove from oven, let cool slightly, and serve. #Recipe #cooking #foodtiktok #homemade #EasyRecipes #DinnerIdeas #mealprep Save this for later!

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