✅ Rutina y dieta de Tamra Dae -

 

 

 

Rutina y dieta de tamra dae 1

 






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A Tamra Dae siempre le ha apasionado el entrenamiento y desde muy joven jugó al fútbol. Dae pronto encontró un nuevo amor por el culturismo. Dae se ha dejado ver en el mundo del fitness y de la moda. Ha trabajado como top model y también ha participado en múltiples competiciones de culturismo. Es una gran inspiración para miles de personas que la siguen en sus redes sociales.

 

  • Peso: 65 kilogramos
  • Altura: 1.57 metros

Dieta de Tamra Dae

A Tamra Dae le gusta seguir una dieta sencilla y normalmente utiliza fuentes de alimentos integrales para las proteínas y sus otras macros. Por la tarde toma una multivitamina para su sistema inmunológico.





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(function ($) { var $self = $('.adace-loader-67483cd902a78'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483cd902a78 = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483cd902a3e%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483cd902a78(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483cd902a78(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







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  • Desayuno: Huevo y tostadas.
  • Merienda: Batido de proteínas.
  • Almuerzo: Carne roja y judías.
  • Cena: Arroz integral y pescado.

Tamra también utiliza algunos suplementos para aumentar sus ganancias, algunos de estos suplementos son los batidos de proteínas y multivitaminas.

 

 

Entrenamiento de Tamra Dae


Rutina y dieta de tamra dae 2




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(function ($) { var $self = $('.adace-loader-67483cd8f3c4d'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483cd8f3c4d = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483cd8f3c1e%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483cd8f3c4d(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483cd8f3c4d(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->



A Tamra Dae siempre le han gustado las diferentes formas de entrenamiento y, durante su carrera como futbolista, empezó a levantar pesas. Normalmente hace los ejercicios que le convienen para ese día, dependiendo de cómo se sienta su cuerpo. Dae considera que es más importante escuchar a nuestro cuerpo que seguir un programa de entrenamiento estricto.

 

 





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Lunes: Isquiotibiales y glúteos

  • Sentadillas en máquina Smith: 4 series x 10-8-6-4 repeticiones.
  • Sentadilla con mancuerna: 3 series x 12 repeticiones.
  • Sentadilla abiertas búlgaras: 3 series x 12 repeticiones.
  • Press de piernas: 3 series x 25- 15-10 repeticiones.
  • Curl de piernas sentado: 3 series x 12 repeticiones.
  • Kickbacks con cable: 4 series x 25 repeticiones.

Martes: Hombros y tríceps

  • Pájaros con mancuernas: 4 series x 12 repeticiones.
  • Rotación externa en polea: 3 series x 12 repeticiones.
  • Extensiones de polea por encima de la cabeza: 3 series x 12 repeticiones.
  • Press de hombros con mancuernas: 3 series x 12 repeticiones.
  • Extensión de tríceps en polea: 3 series x 15 repeticiones.
  • Flexiones: 1 series hasta el fallo

Miércoles: Espalda y abdominales

  • Flexiones con apertura ancha: 3 series x 12 repeticiones.
  • Remo con barra: 3 series x 12 repeticiones.
  • Remo sentado en polea: 3 series x 12 repeticiones.
  • Remo invertido TRX: 3 series x 12 repeticiones.
  • Giros rusos: 3 series x 25 repeticiones.

Jueves: Descanso

Este día Tamra Dae se lo toma de descanso total. Trámites de notarias un USA para hispanos

 

 





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Viernes: Piernas

  • Extensión de cuádriceps: 3 series x 25-15-10 repeticiones.
  • Sentadilla frontal con barra: 3 series hasta el fallo.
  • Elevación hacia atrás de una pierna (con mancuerna en mano): 3 series x 20 repeticiones.
  • Pequeños saltos en caja con cada pie: 3 series x 60 repeticiones.
  • Jumping jacks: 1 series x 100 repeticiones.
  • Saltos en caja: 3 series x 12 repeticiones.

Sábados y Domingos: Descanso






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El finde semana al igual que el jueves, Tamra Dae se toma los días con descanso total.

 

 

 








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✅ Rutina y dieta de Tamra Dae -

Lunes: Isquiotibiales y glúteosMartes: Hombros y trícepsMiércoles: Espalda y abdominalesJueves: DescansoViernes: PiernasSábados y Domingos: Descanso

wfitzone

es

https://bacterianutritiva.es/static/images/wfitzone--rutina-y-dieta-de-tamra-dae--5541-0.jpg

2025-01-10

 

Rutina y dieta de tamra dae 1
Rutina y dieta de tamra dae 1
Rutina y dieta de tamra dae 1
Rutina y dieta de tamra dae 1

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