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Plano de treino para mulheres – Corpo inteiro

  • 2599comentários
  • Exercício, Treino

    • Se há uns anos atrás os ginásios eram maioritariamente frequentados pelo sexo masculino, nos últimos tempos este fenómeno sofreu uma grande reviravolta, observando-se gradualmente cada vez mais mulheres a cuidar e definir o seu corpo. Talvez a necessidade de fugir à rotina do dia-a-dia, ou a procura por renovar energias e fortalecer os seus músculos, ou para relaxar e purificar a alma, ou pura e simplesmente para conseguir um físico definido e saudável sejam apenas alguns dos fatores que levam, hoje em dia, mais mulheres a praticar desporto.

    Assim, a pensar em todas as mulheres que tem uma vida atribulada delineamos um plano de treinos, o mais completo possível, para que possa ao mesmo tempo atingir os seus objetivos e rentabilizar o seu tempo. Este plano vai portanto ajudá-la a relaxar, definir e delinear todas as linhas do seu corpo, focando-se com especial atenção nos músculos das pernas e dos glúteos.

     

    Segunda-Feira (Pernas)

    – Agachamento com barra  |  Extensões de pernas

    – Peso morto/Levantamento de terra com pernas retas  |  Flexão de pernas deitado em máquina

    – Glúteos em polia baixa em pé  |  Elevações de gémeos

     

    Terça-Feira (Peito, Costas, Abdominais)

    – Supino com halteres  |  Peck deck

    – Puxada na frente com polia alta  |  Remada com polia baixa em semi-pronação

    – Encolhimentos de ombros com barra  |  Flexão do quadril suspenso em barra fixa

     

    Quinta-Feira (Pernas)

    – Afundos com halteres  |  Hip thrust

    – Flexão de pernas em pé  |  Glúteos na máquina smith

    – Máquina adutora  |  Elevações de gémeos na máquina

     

    Sexta-Feira (Ombros, Braços, Abdominais)

    – Press militar com halteres  |  Elevações laterais com halteres

    – Puxada de tríceps  |  Curl Scott com barra

    – Hiperextensões em banco inclinado  |  Prancha

     

    Observações

    Cardio: Antes de iniciar os treinos é estritamente recomendável, que se dedique a fazer cerca de 5 a 15 minutos de exercícios cardiovasculares com uma intensidade moderada.

    Número de séries: O número de séries a executar vai variar tendo em conta o seu nível de recuperação física. O mais recomendado é de 2 a 6 séries por cada exercício, exceto se estiveres a treinar as pernas, aí o número aconselhado é de 4 séries.

    Número de repetições: Para saber o nível de repetições ideal para si deverá em primeira instância definir o objetivo do treino. Se este passa por ganhar massa muscular ou estabilizar a massa magra, então o mais indicado é que se dedique a realizar entre 7 a 12 repetições por série na zona do tronco e 20 nos exercícios de pernas.

    Descanso: O descanso entre cada série vai variar dependendo da zona que está a trabalhar. No caso de estar a fazer exercícios para a parte superior do corpo o tempo de pausa vai dos 60 a 120 segundos, enquanto que, para a zona inferior o tempo deve estar compreendido entre os 120 e os 180 segundos.

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