Autor: Paula Ferreira Nascimento Nunes | Publicado: 2012-11-12T03:36:00-08:00

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Queridos (as), voltei!



Infelizmente foi impossível
atualizar o blog semanalmente e peço desculpas para quem me acompanha aqui.

Graças a uma aluna muito querida,
retomei o blog hoje! Kátia obrigada pelo estímulo e confiança no meu trabalho.


Dona Zuleide, eu e Kátia. Adoro estas duas alunas amadas!!!


E recomeçando, coloco aqui um vídeo com uma ideia de
“exercícios sustentáveis”!



Saquinhos de areia! O que fiz foi pegar algumas sacolas plásticas
(de supermercado), colocar areia de praia dentro, amarrar bem e pesá-los. Pronto!
Halteres baratos (custo zero na verdade), permitem ajuste de carga e são muito eficientes. Vamos nos integrar com a
natureza minha gente (ela gosta de você magrinha... ehhe)!

Lembrando que o vídeo é de caráter informativo e motivacional!
É indispensável o
acompanhamento de um educador físico. Montei estes exercícios de acordo com a
minha periodização de treinamento. Neste dia minha prioridade era tríceps e
ombros. Combinei com movimentos de membros inferiores e que trabalham
intensamente o CORE.









Exercícios do vídeo:



1-&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; AQUECIMENTO : salto + prancha (BURPEE) + flexão tríceps 

2-&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;
STIFF
+ REMADA ALTA 

3-&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;
AFUNDO
+ TRÍCEPS FRANCÊS

4-&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;
ELEVAÇÃO
LATERAL + ABDUÇÃO PERNAS

5-&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;
TRÍCEPS
COICE + EXTENSÃO PERNAS

6-&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;
AGACHAMENTO
SUMÔ + ELEVAÇÃO FRONTAL (SWING)



Foi um treino intenso de apenas 30 minutos, sendo que
realizei todos os exercícios sem descanso 4x, aumentando os pesos a cada
rodada. Adorei!



E vocês amados (as) o que acharam? Preparadas para a
estação mais deliciosa do ano?



Beijo e ótima semana!