" Treinos para Hipertrofia Muscular "
Autor: Roberto Costa2010 | Publicado: 2013-06-30T18:25:00-07:00



&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; Treino de Circuito 



&nbsp; &nbsp; &nbsp; &nbsp; &nbsp;1-Peito,ombro e triceps: (A)Peito: Supino reto,inclinado e
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; voador... (B) Ombros:ombro sentado com a barra por
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; trás da nuca,levantamento frontal com alteres,levantamento
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; lateral com alteres...(C)Tríceps: Puxador na polia,tríceps testa 
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; deitado com a barra e sentado individual com alteres...
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;3x-10,8,8


&nbsp; &nbsp; &nbsp; &nbsp; &nbsp;2-Pernas,Panturrilhas e abdominais:(A) Pernas:agachamento,
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;leg, extensora,flexora...(B) Panturrilhas: em pé,sentado...
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;(C) Abdominais: deitado com a elevação de pernas,bicicleta no
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; ar deitado,e movimento encurvado no puxador...Sendo todas
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; as séries de 3x-10,8,8 para pernas e panturrilhas...e
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;3x-12,12,10 para abdominais


&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 3- Costas e Biceps: (A) Costas:Puxador sentado por trás,puxada
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;sentada tipo remada e série chamada serrote com alteres...
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; (B)Bíceps:Rosca em pé,sentado no banco scoot,individual
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; martelo com alteres,rosca inversa em pé com a barra e
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; punho sentado com a barra...Séries de 3x-8,8,8.


&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;Obs: Aumente os pesos moderadamente entre uma série
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;e outra...ex: faça uma de série de 10 com uma carga,
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;a de 8 com outra carga e assim sucessivamente...


&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;Este programa de treino é pra quem dispõe apenas de
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;um período curto na academia entre 45 min á 1:15 hr.


&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; ass: Roberto Costa

&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; em:30/06/2013