" Treino de Hipertrofia para Iniciantes "
Autor: Roberto Costa2010 | Publicado: 2013-07-14T18:41:00-07:00


&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;Treinos para as 2 primeiras semanas


&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 1.1-Esteira,bike: 05 minutos para cada equipamento.


&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;1.2-Treino para Resistência muscular:
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; (A) Pernas: Leg,hack,extensora,adução e panturrilhas...
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;3x10,10,10...Sendo executado com uma única carga


&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;1.3-Treino de: Peito,ombro e tricips...
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;(b)3x-10,10,10....Executar apenas 2 exercicios diferente
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;para cada grupo muscular.Ex:Peito:supino reto e voador...
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; Ombros:Sentado movimentando a barra por detrás da nuca e
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;elevação lateral com alteres...e assim por diante


&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 2.1-Segundo dia:(a) Bike 10 min...(b)Pernas:Flexora,abdutora e stiff
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;graviton 3x-10,10,10...Sendo executado com uma única carga


&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 2.2-Treino de:(c) Costas,bíceps e ante-braços:3x-10,10,10....Executar
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 2 exercícios diferentes pra cada grupo muscular.


&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 3.1-Terceiro dia:Trabalho cardio:bike,esteira,slipiti...e abdominais
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;(a)Bike 5 min.(b)Estera 10 á 15 min.(c)Slipiti 10 min.
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;(d)Abdominais:3x-8,10,12....Este é apenas um exemplo do numero
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;de repetições pra cada série e para cada tipo de abdominais que existem
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;e para cada tipo de pessoa.


&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 4.1-Quarto dia:Repeti-se o treino do primeiro dia,isolando apenas
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;o aeróbico(estera,bike,slipiti...)


&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;5.1-Quinto dia:Repeti-se os grupos e exercícios do segundo dia de treino



&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;6.Sexto e sétimo dias descanso total



&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;Obs: Os treinos de resistência muscular,não são uma regra a ser seguida
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;pois,os exercícios e os grupos musculares a serem executados vai
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;ficar a critério de cada profissional de musculação a qual o aluno
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;irá ser orientado e submetido.
&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; por: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; em: 14/07/2013



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