Treino bi-set
Autor: Eric Simas Bomfim | Publicado: 2013-05-09T05:29:00-07:00

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O
sistema bi-set incorpora grupos ou sequencias de exercícios. Como o nome já
diz, consiste em grupos de dois exercícios. Os exercícios executados são para o
grande segmento corporal, como braços ou pernas, mas podem ser treinados
diferentes grupos musculares. Pouco ou nenhum intervalo é utilizado, e
normalmente três séries de cada exercício são executadas.












Bi-set
alternada por segmento e musculatura.
É uma série especial onde se realiza dois exercícios de forma direta, onde
estes não sejam da mesma articulação. Por exemplo: em bi série, um exercício de
membros superiores e um outro de membros inferiores.













































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   UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
  <w:LsdException Locked="false" Priority="64" SemiHidden="false"
   UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
  <w:LsdException Locked="false" Priority="65" SemiHidden="false"
   UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
  <w:LsdException Locked="false" Priority="66" SemiHidden="false"
   UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
  <w:LsdException Locked="false" Priority="67" SemiHidden="false"
   UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
  <w:LsdException Locked="false" Priority="68" SemiHidden="false"
   UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
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   UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
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  <w:LsdException Locked="false" Priority="66" SemiHidden="false"
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  <w:LsdException Locked="false" Priority="60" SemiHidden="false"
   UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
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   UnhideWhenUsed="false" Name="Light List Accent 5"/>
  <w:LsdException Locked="false" Priority="62" SemiHidden="false"
   UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
  <w:LsdException Locked="false" Priority="63" SemiHidden="false"
   UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
  <w:LsdException Locked="false" Priority="64" SemiHidden="false"
   UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
  <w:LsdException Locked="false" Priority="65" SemiHidden="false"
   UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
  <w:LsdException Locked="false" Priority="66" SemiHidden="false"
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   UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
  <w:LsdException Locked="false" Priority="70" SemiHidden="false"
   UnhideWhenUsed="false" Name="Dark List Accent 5"/>
  <w:LsdException Locked="false" Priority="71" SemiHidden="false"
   UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
  <w:LsdException Locked="false" Priority="72" SemiHidden="false"
   UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
  <w:LsdException Locked="false" Priority="73" SemiHidden="false"
   UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
  <w:LsdException Locked="false" Priority="60" SemiHidden="false"
   UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
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   UnhideWhenUsed="false" Name="Light List Accent 6"/>
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   UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
  <w:LsdException Locked="false" Priority="63" SemiHidden="false"
   UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
  <w:LsdException Locked="false" Priority="64" SemiHidden="false"
   UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
  <w:LsdException Locked="false" Priority="65" SemiHidden="false"
   UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
  <w:LsdException Locked="false" Priority="66" SemiHidden="false"
   UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
  <w:LsdException Locked="false" Priority="67" SemiHidden="false"
   UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
  <w:LsdException Locked="false" Priority="68" SemiHidden="false"
   UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
  <w:LsdException Locked="false" Priority="69" SemiHidden="false"
   UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
  <w:LsdException Locked="false" Priority="70" SemiHidden="false"
   UnhideWhenUsed="false" Name="Dark List Accent 6"/>
  <w:LsdException Locked="false" Priority="71" SemiHidden="false"
   UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
  <w:LsdException Locked="false" Priority="72" SemiHidden="false"
   UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
  <w:LsdException Locked="false" Priority="73" SemiHidden="false"
   UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
  <w:LsdException Locked="false" Priority="19" SemiHidden="false"
   UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
  <w:LsdException Locked="false" Priority="21" SemiHidden="false"
   UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
  <w:LsdException Locked="false" Priority="31" SemiHidden="false"
   UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
  <w:LsdException Locked="false" Priority="32" SemiHidden="false"
   UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
  <w:LsdException Locked="false" Priority="33" SemiHidden="false"
   UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
  
  
 
<![endif]--><!--[if gte mso 10]>

 /* Style Definitions */
 table.MsoNormalTable
 {mso-style-name:"Tabela normal";
 mso-tstyle-rowband-size:0;
 mso-tstyle-colband-size:0;
 mso-style-noshow:yes;
 mso-style-priority:99;
 mso-style-parent:"";
 mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
 mso-para-margin-top:0cm;
 mso-para-margin-right:0cm;
 mso-para-margin-bottom:10.0pt;
 mso-para-margin-left:0cm;
 line-height:115%;
 mso-pagination:widow-orphan;
 font-size:11.0pt;
 font-family:"Calibri","sans-serif";
 mso-ascii-font-family:Calibri;
 mso-ascii-theme-font:minor-latin;
 mso-hansi-font-family:Calibri;
 mso-hansi-theme-font:minor-latin;
 mso-bidi-font-family:"Times New Roman";
 mso-bidi-theme-font:minor-bidi;
 mso-fareast-language:EN-US;}

<![endif]-->Bi-set do mesmo segmento alternada por
musculatura. É a realização ou três exercícios de forma
direta, onde estes sejam da mesma articulação. Por exemplo: em bi série, dois
exercícios de membros superiores porém um sendo de peitoral e o outro sendo de
Bíceps.




























&nbsp; 

&nbsp;

&nbsp; 

&nbsp; 






<!--[if gte mso 9]>
 
  Normal
  0
  
  
  21
  
  
  false
  false
  false
  
  PT-BR
  X-NONE
  X-NONE
  
   
   
   
   
   
   
   
   
   
  
  
   
   
   
   
   
   
   
   
   
   
   
  
<![endif]--><!--[if gte mso 9]>
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  <w:LsdException Locked="false" Priority="34" SemiHidden="false"
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   UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
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   UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
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   UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
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   UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
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  <w:LsdException Locked="false" Priority="73" SemiHidden="false"
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   UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
  <w:LsdException Locked="false" Priority="63" SemiHidden="false"
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<![endif]--><!--[if gte mso 10]>

 /* Style Definitions */
 table.MsoNormalTable
 {mso-style-name:"Tabela normal";
 mso-tstyle-rowband-size:0;
 mso-tstyle-colband-size:0;
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 mso-para-margin-bottom:10.0pt;
 mso-para-margin-left:0cm;
 line-height:115%;
 mso-pagination:widow-orphan;
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<![endif]-->Bi-set do mesmo segmento e musculatura. É a realização de
dois exercícios de forma direta, onde estes sejam da mesma articulação e
executantes no mesmo grupo muscular. Por exemplo: em bi série, dois exercícios
de membros superiores utilizando o mesmo grupamento muscular. Exemplo: dois
exercícios combinados para peito.&nbsp;























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Para quem e para quê.







O treino bi-set é para pessoas que não possuem muito tempo para realizar
exercícios físicos, devido&nbsp;à correria do mundo moderno, mas lembrando
de&nbsp;que este método de treino deve ser aplicado a alunos que já tenham um
nível de treino intermediário ao avançado, pois iniciante precisa de melhor
condicionamento e fortalecimento de seus músculos, articulações e tendões, mas
depende do orientador físico qualificar o melhor treino para seu aluno, se o
mesmo achar que o aluno apresenta condições para executar o treino então deverá
ser aplicado, não se esquecendo&nbsp;de&nbsp;que o professor de educação física
é qualificado para está avaliação.







O método bi-set pode ser aplicado para treinos de resistência muscular
localizada, definição muscular, hipertrofia muscular, pois o que condiz para o
tipo de treino é a intensidade, densidade e volume de treinamento, ou seja, o
que determina se o treino vai ser hipertrofia ou qualquer outro é a intensidade
que nada mais é a quantidade de peso que é utilizado nas repetições,&nbsp;à
densidade que é o tempo de recuperação do exercício e o volume que&nbsp;são as
séries e repetições aplicadas ao treino. Então no método bi-set pode ser
realizado para&nbsp;vários tipos de treinos dependendo do objetivo de cada
aluno.



























Fontes de pesquisa:



GENTIL,
Paulo. Bases Científicas do Treinamento
de Hipertrofia. Rio de Janeiro: Sprint, 2005.



FLECK, S. J; KRAEMER,W. J. Fundamentos
do Treinamento de Força Muscular. Porto Alegre: Artes Medicas: 1999.



DELAVIER,
Frédéric; Guia dos Movimentos de
Musculação: Abordagem Anatômica. 2º ed. São Paulo – Editora Manole – 2.000.