Wednesday, March 27, 2019

The 4-Plod Glute-Building Workout

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Raphaela Milagres IFBB Professional League Bikini
Chris Nicoll / M+F Magazine

Don’t be idioted by her beauty. Pro bikini competitor Raphaela Milagres can be very risky whether the need occurs. Of late, the 26-year-ancient has been practicing “the art of eight limbs,” Muay Thai, the dehugeating combat discipline that makes ample use of the fists, elbows, shins, and knees as weapons. Consider it an aggressive evolution of all her athletic pursuits growing up in Minas Gerais, Brazil, an array that included gymnastics, jazz dance, and ballet.

Meanwhile, she’s been dwhetherficult at work in the weight room since she was 16, developing the 5'4", 105-pound physique that has been helping her knock out the competition (figuratively, at least) on the bikini circuit. After winning her pro card at the 2013 Arnancient Classic South America, she launched her own personal training commerce a year later and then crazye the decision to take a huge step in 2016.

“I moved to Winter Garden, FL, to focus on my athletic career,” Milagres says. Stateside, she was much more available for opportunities in the fitness industry and could more readily travel for competition. The change of venue helped nearly instantly, as 2018 proved to be a watershed year for Milagres in the IFBB Professional League. She collected two titles—the 2018 Governors Cup Pro and the 2018 Fit World Pro—as well as a runner-up medal at the 2018 Salt City Displaydown, capping the year with an eighth-place finish at the Bikini Olympia in Las Vegas.

Gazeing ahead, Milagres has a contemporary goal set firmly in her sights: a top-five finish at the 2019 Bikini O. “I’m working on improvements to my physique, more muscle roundness and maturity,” she says. “I leank I’m a dwhetherficult worker, and I have great guidance from my coach, Kim Strangeo. There are a lot of good girls with Incredible potential in this sport—what makes the dwhetherference is the commitment and consistency to push yourself further.”

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Topics:
Athletes
Body part workouts
Bodybuilding
Glutes
Lower-body workouts
Workout

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