Treino completo de pernas, ou seja, membros inferiores. Treino para quem quer desenvolver de verdade e sem lero lero. Exercícios simples mas que realmente funcionam.
→IMPORTANTE: Não é o exercício, em si, que faz você evoluir na academia, e sim a dieta! Você só vai obter ganhos de massa muscular em determinado grupo muscular caso você esteja em fase de ganho de peso! Não adianta nada você copiar o treino de qualquer pessoa se você come feito um retardado.
→IMPORTANTE: Deixe seu comentário, faça críticas, dê sugestões! A sua opinião é muito importante para a melhoria contínua dos vídeos do canal!
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Exercícios:
_______________________
• 1º – AGACHAMENTO LIVRE (+ PASSADA):
Exercício (PIRÂMIDE):
→ 0% – 12 repetições (Somente a barra)
→ 0% – 12 repetições (Somente o peso do corpo)
→ 25% – 12 repetições
→ 12 repetições (25% do peso do agachamento máximo)
→ 50% – 12 repetições
→ 12 repetições (25% do peso do agachamento máximo)
→ 75% – 10 repetições
→ 12 repetições (25% do peso do agachamento máximo)
→ 100% – 8 repetições
→ 100% – 8 repetições
→ 75% – 10 repetições
→ 50% – 12 repetições
→ 25% – 12 repetições
→ 0% – 12 repetições (Somente a barra)
• 2º – LEVANTAMENTO TERRA:
Exercício (4x)
→ MOVIMENTO COMPLETO – 8 a 12 repetições
• 3º – MESA FLEXORA:
Exercício (4x):
→ 8 a 12 repetições com os pés esticados
→ Prosseguir com os pés normal até a falha
• 4º – CADEIRA EXTENSORA:
Exercício (n vezes)
→ 8 a 12 repetições com no máximo 15 segundos de descanso até não aguentar mais olhar para a cadeira.
Obs.: Provavelmente nas últimas séries, você provavelmente não vai conseguir fazer as 8 repetições.
_____________________________________
Índice do Vídeo:
→ Índice não se aplica a este vídeo.
______________________________________
Sigam-me os bons!
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Nota: O meu objetivo aqui é apenas informar e mostrar o que aprendi com muito estudo e dedicação. Vejo que existe muita informação distorcida semeada na internet e quero apenas ajudar! Nenhuma orientação aqui presente deve substituir uma consulta a um profissional formado e licenciado. Não façam atividades físicas, musculação e dietas sem acompanhamento profissional.
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