Aprenda de uma vez por todas a montar seu próprio treino de musculação! Divida os treinos de acordo com sua rotina entendendo um pouco mais como se dá a recuperação muscular dos diferentes tipos de músculos! Então, tá pronto pra sair da mesmice? Vem com o Gorgonoid!
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Principais informações contidas no vídeo:
- Quais os tipos de músculos existentes?
- Qual a maneira correta de dividir os treinos?
- Devo treinar abdomen todo dia?
- É certo treinar o mesmo músculo várias vezes por semana?
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Índice do Vídeo:
- 0:01 – Introdução
- 0:37 – Quantas vezes você pode treinar por semana?
- 0:57 – É certo treinar o mesmo músculo várias vezes na semana?
- 1:50 – A diferença entre fibras brancas e vermelhas
- 4:29 – Comparação entre treino várias vezes na semana para os dois tipos de fibras
- 6:53 – A divisão do meu treino
- 9:50 – Considerações e dicas finais
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Divisões de treino, observações gerais:
- Sempre que for necessário, opte por fazer os descansos entre os dias de treino, ex.: se for treinar 5 dias, seria melhor um descanso na quarta e outro no domingo, do que descansar sábado e domingo direto.
- Quando tiver que descansar dois dias direto, não fique parado os dois dias, faça pelo menos um aeróbico, uma corrida, uma bicicleta que seja.
- Lembrando que a variação entre panturrilhas, abdomens e trapézio, deve ser de acordo com suas prioridades, eu, por exemplo, estou priorizando as panturrilhas, mas você pode priorizar qualquer um destes.
→ Divisão de treino para 6 dias (meu treino)(GERALMENTE PARA HOMENS)
- Segunda: Triceps e Panturrilhas
- Terça: Bíceps e abdomens
- Quarta: Peito e panturrilhas
- Quinta: Costas e abdomens
- Sexta: Ombro, trapézio e panturrilhas
- Sábado: Pernas completo
- Domingo: Descanso
→ Divisão de treino para 6 dias (GERALMENTE PARA MULHERES)
- Segunda: Femural e Glúteos
- Terça: Bíceps e costas
- Quarta: Quadriceps e panturrilhas
- Quinta: peito, triceps e abdomens
- Sexta: Pernas completo, glúteos e panturrilhas
- Sábado: Peito e costas
- Domingo: Descanso
Obs.: Os treinos das partes superiores não são tão intensos quanto os de membros inferiores.
→ Divisão de treino para 5 dias
- Segunda: Peito, Triceps e Panturrilhas
- Terça: Bíceps e abdomens
- Quarta: pernas completo
- Quinta: Descanso
- Sexta: Costas e abdomens
- Sábado: Ombro, trapézio e panturrilhas
- Domingo: Descanso
→ Divisão de treino para 4 dias
- Segunda: Peito, Triceps e panturrilhas
- Terça: Bíceps, costas e abdomens
- Quarta: Descanso
- Quinta: Pernas completo e panturrilhas
- Sexta: Ombro, trapézio e abdomens
- Sábado: Descanso
- Domingo: Descanso
→ Divisão de treino para 3 dias
- Segunda: Peito, Triceps, Ombro e panturrilhas
- Terça: Descanso
- Quarta: Pernas completo e Abdomens
- Quinta: Descanso
- Sexta: Bíceps, Costas, trapézio e Panturrilhas
- Sábado: Descanso
- Domingo: Descanso
→ Divisão de treino para INICIANTES (AB):
Divida o treino o quanto puder, independente da quantidade de dias por semana, sempre alternando entre A e B
- TREINO A: Peito, Triceps, Ombro, Femoral (parte de trás da perna) e panturrilhas
- TREINO B: Bíceps, Costas, trapézio, Quatdríceps (parte da frente da perna) e Abdomens
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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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