{"id":1252,"date":"2014-01-01T15:22:40","date_gmt":"2014-01-01T15:22:40","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=1252"},"modified":"2019-06-04T07:46:32","modified_gmt":"2019-06-04T07:46:32","slug":"rotinas-de-treinamento-programas","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/pt\/fitness\/rotinas-de-treinamento-programas\/","title":{"rendered":"Rotinas\/Programas de Treinamento F\u00edsico"},"content":{"rendered":"<p><span style=\"color:#ff0000;\">Treine por sua conta e risco.<\/span><\/p>\n<p>Comece sempre com um aquecimento que inclua exerc\u00edcios cardiovasculares de intensidade moderada, alguns alongamentos din\u00e2micos e pelo menos uma s\u00e9rie de cada exerc\u00edcio com pouco ou nenhum peso.<br \/>\nO aquecimento reduz o risco de les\u00f5es e pesquisas sugerem que ele, na verdade, aumenta sua for\u00e7a e pot\u00eancia durante o treino.<\/p>\n<h2 style=\"text-align:center;\"><span style=\"color:#ff0000;\"><strong><br \/>\nTreino b\u00e1sico de muscula\u00e7\u00e3o dividido em 4 dias<\/strong><\/span><\/h2>\n<p><span style=\"text-decoration:underline;\">Dia 1<\/span><\/p>\n<p>Supino com barra: 3 s\u00e9ries de 10 repeti\u00e7\u00f5es<\/p>\n<p>Supino inclinado com halteres \u2013 2 s\u00e9ries de 8 repeti\u00e7\u00f5es<\/p>\n<p>Flex\u00f5es em barras paralelas \u2013 2 s\u00e9ries de 12 repeti\u00e7\u00f5es<\/p>\n<p>Crucifixo com halteres \u2013 2 s\u00e9ries de 15 repeti\u00e7\u00f5es<\/p>\n<p>Extens\u00e3o de tr\u00edceps unilateral \u2013 1 s\u00e9rie de 12 repeti\u00e7\u00f5es<\/p>\n<p>Prensa Francesa \u2013 1 s\u00e9rie de 15 repeti\u00e7\u00f5es<\/p>\n<p>Abdominais: 2 s\u00e9ries de 20 repeti\u00e7\u00f5es<\/p>\n<p><span style=\"text-decoration:underline;\">Dia 2<\/span><\/p>\n<p>Barra fixa com pegada supinada: 2 s\u00e9ries de 12 repeti\u00e7\u00f5es<\/p>\n<p>Puxada na polia alta: 2 s\u00e9ries de 10 repeti\u00e7\u00f5es<\/p>\n<p>Remada unilateral: 3 s\u00e9ries de 12 repeti\u00e7\u00f5es<\/p>\n<p>Remada na m\u00e1quina: 2 s\u00e9ries de 8 repeti\u00e7\u00f5es<\/p>\n<p>Rosca b\u00edceps alternada com halteres sentado - 2 s\u00e9ries de 16 repeti\u00e7\u00f5es<\/p>\n<p>Rosca concentrada: 1 s\u00e9rie de 12 repeti\u00e7\u00f5es<\/p>\n<p>Eleva\u00e7\u00f5es dorsais: 2 s\u00e9ries de 15 repeti\u00e7\u00f5es<\/p>\n<p><span style=\"text-decoration:underline;\">Dia 3<\/span><\/p>\n<p>Desenvolvimento de ombros com halteres - 3 s\u00e9ries de 10 repeti\u00e7\u00f5es<\/p>\n<p>Eleva\u00e7\u00e3o lateral: 2 s\u00e9ries de 12 repeti\u00e7\u00f5es<\/p>\n<p>Eleva\u00e7\u00e3o frontal: 1 s\u00e9rie de 12 repeti\u00e7\u00f5es<\/p>\n<p>Remada vertical: 2 s\u00e9ries de 12 repeti\u00e7\u00f5es<\/p>\n<p>Levantamento terra romeno com uma perna s\u00f3: 2 s\u00e9ries de 10 repeti\u00e7\u00f5es<\/p>\n<p><span style=\"text-decoration:underline;\">Dia 4<\/span><\/p>\n<p>Agachamentos: 3 s\u00e9ries de 12 repeti\u00e7\u00f5es<\/p>\n<p>Leg Press - 2 s\u00e9ries de 10 repeti\u00e7\u00f5es<\/p>\n<p>Extens\u00e3o de pernas: 1 s\u00e9rie de 15 repeti\u00e7\u00f5es<\/p>\n<p>Flex\u00e3o de pernas: 2 s\u00e9ries de 12 repeti\u00e7\u00f5es<\/p>\n<p>Eleva\u00e7\u00e3o de panturrilha em p\u00e9: 1 s\u00e9rie de 30 repeti\u00e7\u00f5es<\/p>\n<p>Eleva\u00e7\u00e3o de panturrilha sentado - 1 s\u00e9rie de 20 repeti\u00e7\u00f5es<\/p>\n<p>Eleva\u00e7\u00e3o de pernas na barra fixa: 2 s\u00e9ries de 15 repeti\u00e7\u00f5es<\/p>\n<div align=\"center\">\n<h2><\/h2>\n<h2><span style=\"color:#333333;\"><strong><span style=\"font-size:large;\">Divis\u00e3o em 3 dias \u2013 Massa<\/span><\/strong><\/span><\/h2>\n<p align=\"left\"><span style=\"color:#ff0000;\">Exercite-se por sua pr\u00f3pria conta e risco.<\/span>. <span style=\"color:#ff0000;\">Deixe pelo menos 1 dia de intervalo entre os treinos.<\/span>. Adote essa rotina por no m\u00e1ximo 6 semanas antes de alter\u00e1-la.<br \/>\nPara obter maiores ganhos de massa, enfatize a fase negativa\/exc\u00eantrica do movimento. Por exemplo, ao abaixar o peso no supino, conte at\u00e9 3. Voc\u00ea pode at\u00e9 adicionar algumas repeti\u00e7\u00f5es negativas no final da \u00faltima s\u00e9rie \u2013 pe\u00e7a para algu\u00e9m te auxiliar levantar o peso enquanto voc\u00ea o abaixa. Lembre-se que esse m\u00e9todo \u00e9 agressivo para as articula\u00e7\u00f5es, portanto, use com modera\u00e7\u00e3o e evite combin\u00e1-lo com exerc\u00edcios de isolamento ou com cabos.<\/p>\n<p align=\"left\"><span style=\"text-decoration:underline;color:#333333;\"><span style=\"text-decoration:underline;\">Dia 1<br \/>\n<\/span><\/span><span style=\"color:#333333;\">Supino com barra: 3 s\u00e9ries de 8 repeti\u00e7\u00f5es<\/span><\/p>\n<p align=\"left\">Agachamentos: 3 s\u00e9ries de 8 repeti\u00e7\u00f5es<\/p>\n<p align=\"left\">Barra fixa com pegada supinada: 3 s\u00e9ries de 8 repeti\u00e7\u00f5es<\/p>\n<p align=\"left\">Remada unilateral: 3 s\u00e9ries de 10 repeti\u00e7\u00f5es (10 em cada bra\u00e7o)<\/p>\n<p align=\"left\">Abdominais: 2 s\u00e9ries de 25 repeti\u00e7\u00f5es<\/p>\n<p align=\"left\">\n<\/div>\n<div align=\"left\">\n<p><span style=\"text-decoration:underline;\">Dia 2<\/span><\/p>\n<p>Levantamento terra: 4 s\u00e9ries de 6 repeti\u00e7\u00f5es<\/p>\n<p>Flex\u00f5es de bra\u00e7o com peso - 3 s\u00e9ries de 8 repeti\u00e7\u00f5es<\/p>\n<p>Levantamento terra com barra (Hang Clean) - 3 s\u00e9ries de 6 repeti\u00e7\u00f5es<\/p>\n<p>Remada com barra: 3 s\u00e9ries de 10 repeti\u00e7\u00f5es<\/p>\n<p>Eleva\u00e7\u00e3o de pernas na barra fixa: 2 s\u00e9ries de 10 repeti\u00e7\u00f5es<\/p>\n<p><span style=\"text-decoration:underline;\">Dia 3<\/span><\/p>\n<p>Desenvolvimento militar: 2 s\u00e9ries de 10 repeti\u00e7\u00f5es<\/p>\n<p>Desenvolvimento de ombros com halteres: 2 s\u00e9ries de 6 repeti\u00e7\u00f5es<\/p>\n<p>Leg Press - 3 s\u00e9ries de 8 repeti\u00e7\u00f5es<\/p>\n<p>Puxada na polia alta: 3 s\u00e9ries de 8 repeti\u00e7\u00f5es<\/p>\n<p>Extens\u00f5es de costas\/eleva\u00e7\u00f5es dorsais: 2 s\u00e9ries de 12 repeti\u00e7\u00f5es<\/p>\n<h2 align=\"center\"><span style=\"color:#ff0000;font-size:medium;\"><strong><br \/>\nTreino completo de 40 minutos para o corpo todo \/ condicionamento f\u00edsico<\/strong><\/span><\/h2>\n<p align=\"left\"><span style=\"color:#000000;\">2 minutos de baixa intensidade na bicicleta ergom\u00e9trica<\/span><\/p>\n<p align=\"left\"><span style=\"color:#000000;\">3 minutos de alta intensidade na bicicleta ergom\u00e9trica<\/span><\/p>\n<p>5 minutos de alta intensidade no el\u00edptico<\/p>\n<p>5 minutos de alta intensidade no stepper<\/p>\n<p>Fa\u00e7a cada s\u00e9rie at\u00e9 n\u00e3o conseguir mais realizar outra repeti\u00e7\u00e3o com a forma perfeita.<br \/>\n<span style=\"color:#ff0000;\">Puxada Lat para baixo\u00a0<\/span>Fa\u00e7a de 10 a 15 repeti\u00e7\u00f5es e, em seguida, imediatamente fa\u00e7a:<br \/>\n<span style=\"color:#ff0000;\">Supino<\/span>\u00a0Fa\u00e7a de 10 a 15 repeti\u00e7\u00f5es.<br \/>\nRetorne imediatamente \u00e0 puxada na barra fixa, depois ao supino, e continue at\u00e9 completar 3 s\u00e9ries de cada exerc\u00edcio (supino e puxada na barra fixa). Voc\u00ea precisar\u00e1 diminuir a carga a cada s\u00e9rie.<\/p>\n<p><span style=\"color:#ff0000;\">Desenvolvimento de ombros<\/span>\u00a0Fa\u00e7a de 10 a 15 repeti\u00e7\u00f5es.<br \/>\nEm seguida, escreva imediatamente:<br \/>\n<span style=\"color:#ff0000;\">Leg Press<\/span>\u00a0Fa\u00e7a de 12 a 20 repeti\u00e7\u00f5es.<br \/>\nContinue at\u00e9 completar 3 s\u00e9ries de desenvolvimento de ombros e desenvolvimento de pernas.<\/p>\n<p><span style=\"color:#ff0000;\">Flex\u00f5es de tr\u00edceps no banco<\/span>\u00a0Fa\u00e7a de 10 a 15 repeti\u00e7\u00f5es.<br \/>\nEm seguida, responda com:<br \/>\n<span style=\"color:#ff0000;\">Rosca b\u00edceps com barra EZ\u00a0<\/span>para 10-15 repeti\u00e7\u00f5es<br \/>\nContinue at\u00e9 que 2 s\u00e9ries de cada exerc\u00edcio sejam realizadas.<\/p>\n<p><span style=\"color:#ff0000;\"><br \/>\nRemada unilateral com halteres (drop set)<\/span><br \/>\nComece com um peso que permita realizar cerca de 10 repeti\u00e7\u00f5es com a forma perfeita.<br \/>\nExecute 10 repeti\u00e7\u00f5es com esse peso.,<br \/>\nEm seguida, sem descanso, selecione um peso 20% mais leve e execute o m\u00e1ximo de repeti\u00e7\u00f5es poss\u00edvel com esse peso.<br \/>\nExecute 2 s\u00e9ries de redu\u00e7\u00e3o de carga (drop-sets) para ambos os bra\u00e7os.<\/p>\n<p><span style=\"color:#000000;\"><span style=\"color:#ff0000;\"><br \/>\nAgachamentos alternados com halteres<br \/>\n<span style=\"color:#000000;\">Execute 10 repeti\u00e7\u00f5es.<\/span><\/span><\/span><span style=\"color:#000000;\">\u00e7\u00f5es em cada perna.\u00a0<\/span><br \/>\nComplete 2 conjuntos<\/p>\n<p>Esteira \u2013 Baixa intensidade, 5 minutos<\/p>\n<p>Esticar<\/p>\n<h2 style=\"text-align:center;\">Treinamento de for\u00e7a e condicionamento f\u00edsico para MMA - Programa dividido em 2 dias<\/h2>\n<p><span style=\"text-decoration:underline;\">Dia 1<\/span><br \/>\nComece o aquecimento com algo funcional \u2013 como movimentos de arremesso de camar\u00e3o, rolamentos para frente, rolamentos Granby, pular corda, etc.<\/p>\n<p>rolo de espuma<br \/>\nFa\u00e7a alguns alongamentos din\u00e2micos \u2013 por exemplo, balan\u00e7os de perna, agachamentos sum\u00f4, c\u00edrculos com os bra\u00e7os.<br \/>\n<strong><br \/>\n<\/strong>\u2013 Supino com barra x 3 s\u00e9ries x 6 repeti\u00e7\u00f5es.<br \/>\nAs duas \u00faltimas s\u00e9ries s\u00e3o combinadas com 6 repeti\u00e7\u00f5es de passe de bola medicinal no peito.<strong><br \/>\n<\/strong>\u2013 Subidas na corda ou flex\u00f5es de bra\u00e7o com pegada tailandesa x 2 s\u00e9ries<br \/>\n\u2013 Agachamentos frontais x 3 s\u00e9ries de 12 repeti\u00e7\u00f5es<br \/>\n\u2013 Saltos em profundidade x 2 s\u00e9ries x 6 repeti\u00e7\u00f5es<br \/>\n\u2013 Prancha com bola de estabilidade e flex\u00e3o de bra\u00e7o x 2 s\u00e9ries x repeti\u00e7\u00f5es m\u00e1ximas<br \/>\n\u2013 Desenvolvimento com halteres x 3 x 6 repeti\u00e7\u00f5es<br \/>\n\u2013 Fa\u00e7a 2 s\u00e9ries de 12 repeti\u00e7\u00f5es de balan\u00e7o com o martelo no pneu (alternando o bra\u00e7o direito com o esquerdo a cada repeti\u00e7\u00e3o).<\/p>\n<p>\u2013 Use o rolo de espuma novamente e fa\u00e7a alongamentos \u2013 a regi\u00e3o lombar, os flexores do quadril e o peitoral devem ser alongados ap\u00f3s cada treino (e todos os dias, na minha opini\u00e3o).<\/p>\n<p><strong><br \/>\n<\/strong><span style=\"text-decoration:underline;\">Dia 2<\/span><strong><br \/>\n<\/strong>aquecimento<br \/>\n\u2013 Remada com argolas ol\u00edmpicas (apoie os p\u00e9s em algo, segure uma argola com uma m\u00e3o e puxe-se para cima) x 2 s\u00e9ries de 12 repeti\u00e7\u00f5es<\/p>\n<p>\u2013 Encolhimentos de ombros com pot\u00eancia x 3 s\u00e9ries x 4 repeti\u00e7\u00f5es<strong><br \/>\n<\/strong>\u2013 Levantamento terra com pot\u00eancia (Power Clean) x 3 s\u00e9ries de 2 repeti\u00e7\u00f5es<br \/>\n\u2013 Agachamentos com uma perna s\u00f3 ou agachamentos b\u00falgaros x 2 s\u00e9ries x 12 repeti\u00e7\u00f5es<br \/>\n\u2013 Rosca b\u00edceps com kettlebell x 2 s\u00e9ries de 12 repeti\u00e7\u00f5es<br \/>\n\u2013 Hiperextens\u00e3o reversa x 2 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/p>\n<p><span style=\"text-decoration:underline;\">Dia 3<\/span><br \/>\nAquecimento<br \/>\n\u2013 Levantamento terra x 3 s\u00e9ries de 3 a 8 repeti\u00e7\u00f5es<br \/>\n\u2013 Chutes para tr\u00e1s com cabo ou varia\u00e7\u00e3o de (qualquer exerc\u00edcio de extens\u00e3o de quadril) x 3 s\u00e9ries de 15 repeti\u00e7\u00f5es<br \/>\nFa\u00e7a isso de forma explosiva. Deve ajudar com bloqueios e na defesa de quedas de uma perna s\u00f3.<br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/saUmTcxhIXM?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><br \/>\n\u2013 Flex\u00f5es pliom\u00e9tricas x 3 s\u00e9ries de 10 repeti\u00e7\u00f5es<br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/mgkyTtQ0ODE?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><br \/>\n\u2013 Flex\u00f5es de bra\u00e7o explosivas ou muscle-ups x 2 s\u00e9ries de 6 repeti\u00e7\u00f5es<br \/>\n\u2013 Flex\u00f5es de joelho na bola de estabilidade x 2 s\u00e9ries de 20 repeti\u00e7\u00f5es<br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/3QThxLlo-a8?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<h2 style=\"text-align:left;\"><\/h2>\n<h2 style=\"text-align:center;\">Programa de fortalecimento para futebol.<\/h2>\n<p>Do iniciante ao treinamento com pesos:<br \/>\nDescanse de 2 a 3 minutos entre as s\u00e9ries para permitir que o SNC se recupere.<br \/>\n<span style=\"text-decoration:underline;\"><br \/>\nDia 1<\/span> \u2013<br \/>\nAquecimento<br \/>\nSupino com barra x 2 s\u00e9ries de 8 a 12 repeti\u00e7\u00f5es<br \/>\nDesenvolvimento militar com barra x 2 s\u00e9ries de 8 a 12 repeti\u00e7\u00f5es<br \/>\nRemada unilateral curvada com halteres x 2 s\u00e9ries de 8 a 12 repeti\u00e7\u00f5es<br \/>\nPuxada na barra fixa (Lat Pulldown) x 2 s\u00e9ries de 8 a 12 repeti\u00e7\u00f5es<br \/>\nBarra fixa x 1 s\u00e9rie at\u00e9 a falha<br \/>\nPrancha com bola de estabilidade x 2 s\u00e9ries de 60 segundos de intensidade m\u00e1xima<br \/>\nCortes de madeira com bola medicinal x 2 conjuntos de 10 de cada lado (total de 4 conjuntos)<\/p>\n<p><span style=\"text-decoration:underline;\">Dia 3<\/span><br \/>\nAgachamentos com halteres x 2 s\u00e9ries de 15 a 20 repeti\u00e7\u00f5es<br \/>\nAfundos multidirecionais x 2 s\u00e9ries de 12 repeti\u00e7\u00f5es<br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/0JpRuAzeNqg?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><br \/>\nSubidas alternadas de perna em caixa ou banco com halteres (literalmente, subir em algo segurando os halteres) x 2 s\u00e9ries de 20 repeti\u00e7\u00f5es<br \/>\nFlex\u00e3o de perna (isquiotibiais): 2 s\u00e9ries de 12 a 15 repeti\u00e7\u00f5es.<br \/>\nEleva\u00e7\u00e3o de panturrilha unilateral em p\u00e9 x 2 s\u00e9ries de 10 repeti\u00e7\u00f5es<\/p>\n<p>Programa Intermedi\u00e1rio<br \/>\n<span style=\"text-decoration:underline;\">Dia 1<br \/>\n<\/span>Supino com halteres x 2 s\u00e9ries de 8 a 12 repeti\u00e7\u00f5es<br \/>\nDesenvolvimento com barra x 4 s\u00e9ries de 3 repeti\u00e7\u00f5es (com halteres ou kettlebells tamb\u00e9m funciona)<br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/g0gEsMc1JZ4?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><br \/>\nEncolhimentos de ombros com pot\u00eancia ou arremessos com kettlebell x 3 s\u00e9ries de 6 repeti\u00e7\u00f5es<br \/>\nAfundos multidirecionais x 2 s\u00e9ries de 12 repeti\u00e7\u00f5es<br \/>\nBarra fixa com pegada supinada x 2 s\u00e9ries de repeti\u00e7\u00f5es m\u00e1ximas<br \/>\nEleva\u00e7\u00e3o de pernas na barra fixa x 2 s\u00e9ries de 10 repeti\u00e7\u00f5es<br \/>\nRota\u00e7\u00f5es russas x 2 s\u00e9ries de 20 repeti\u00e7\u00f5es<\/p>\n<p><span style=\"text-decoration:underline;\">Dia 2<br \/>\n<\/span>Levantamento terra romeno com uma perna s\u00f3 x 10 repeti\u00e7\u00f5es em cada perna x 2 s\u00e9ries (4 s\u00e9ries no total, peso leve, parte do aquecimento)<br \/>\nAgachamento b\u00falgaro x 2 s\u00e9ries de 12 repeti\u00e7\u00f5es em cada perna<br \/>\nSalto pliom\u00e9trico com uma perna s\u00f3 (exclua se tiver problemas nas costas ou nos joelhos) x 3 s\u00e9ries de 10 repeti\u00e7\u00f5es em cada perna<br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/PqXk9-HUI_g?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><br \/>\nLevantamento e desenvolvimento com kettlebell x 2 s\u00e9ries de 12 repeti\u00e7\u00f5es<br \/>\nRemada curvada com barra x 2 s\u00e9ries de 8 a 12 repeti\u00e7\u00f5es<br \/>\nFlex\u00f5es de bra\u00e7o (dips) x 2 s\u00e9ries de 8 a 12 repeti\u00e7\u00f5es<br \/>\nEleva\u00e7\u00f5es dorsais x 1 s\u00e9rie de 12 repeti\u00e7\u00f5es<br \/>\nPrancha com bola de estabilidade x 60 segundos x 2<\/p>\n<p style=\"text-align:center;\"><strong>Treino do Metro Boy<\/strong><\/p>\n<p>Fa\u00e7a um aquecimento antes de cada treino.<br \/>\nDeixe um intervalo de 90 segundos a 2 minutos entre as s\u00e9ries.<\/p>\n<p><span style=\"text-decoration:underline;\">Dia 1<\/span><\/p>\n<p>Supino com barra: 2 s\u00e9ries de 8 a 12 repeti\u00e7\u00f5es<\/p>\n<p>Supino inclinado com halteres: 2 s\u00e9ries de 6 a 10 repeti\u00e7\u00f5es<\/p>\n<p>Flex\u00f5es em barras paralelas \u2013 2 s\u00e9ries de 12 a 15 repeti\u00e7\u00f5es<\/p>\n<p>Crucifixo com halteres \u2013 2 s\u00e9ries de 15 repeti\u00e7\u00f5es<\/p>\n<p>Extens\u00e3o de tr\u00edceps unilateral \u2013 1 s\u00e9rie de 12 repeti\u00e7\u00f5es<\/p>\n<p>Prensa Francesa \u2013 1 s\u00e9rie de 15 repeti\u00e7\u00f5es<\/p>\n<p>Abdominais com bola de estabilidade: 2 s\u00e9ries de 20 repeti\u00e7\u00f5es<\/p>\n<p><span style=\"text-decoration:underline;\"><br \/>\nDia 2<\/span><\/p>\n<p>Barra fixa com pegada supinada: 2 s\u00e9ries de 10 a 12 repeti\u00e7\u00f5es (ou o m\u00e1ximo de repeti\u00e7\u00f5es)<\/p>\n<p>Puxada na polia alta (Lat Pulldown): 2 s\u00e9ries de 6 a 10 repeti\u00e7\u00f5es.<\/p>\n<p>Remada unilateral: 2 s\u00e9ries de 8 a 12 repeti\u00e7\u00f5es<\/p>\n<p>Remada na m\u00e1quina: 2 s\u00e9ries de 6 a 8 repeti\u00e7\u00f5es.<\/p>\n<p>Rosca b\u00edceps alternada com halteres sentado - 2 s\u00e9ries de 16 repeti\u00e7\u00f5es<\/p>\n<p>Rosca concentrada: 1 s\u00e9rie de 12 repeti\u00e7\u00f5es<\/p>\n<p>Eleva\u00e7\u00f5es dorsais: 2 s\u00e9ries de 15 repeti\u00e7\u00f5es<\/p>\n<p><span style=\"text-decoration:underline;\"><br \/>\nDia 3<\/span><\/p>\n<p>Desenvolvimento de ombros com halteres: 3 s\u00e9ries de 6 a 10 repeti\u00e7\u00f5es<\/p>\n<p>Eleva\u00e7\u00e3o lateral: 2 s\u00e9ries de 12 a 15 repeti\u00e7\u00f5es<\/p>\n<p>Eleva\u00e7\u00e3o frontal: 1 s\u00e9rie de 12 repeti\u00e7\u00f5es<\/p>\n<p>Supino com barra com pegada fechada (pegada estreita, cotovelos junto ao corpo) 2 s\u00e9ries de 6 a 10 repeti\u00e7\u00f5es<\/p>\n<p>Encolhimento de ombros com halteres: 2 s\u00e9ries de 15 repeti\u00e7\u00f5es<\/p>\n<p>Eleva\u00e7\u00e3o de pernas na barra fixa: 2 s\u00e9ries com o m\u00e1ximo de repeti\u00e7\u00f5es.<\/p>\n<p><span style=\"text-decoration:underline;\">Dia 4<\/span><\/p>\n<p>10 minutos de exerc\u00edcios cardiovasculares de alta intensidade<\/p>\n<p>Abdominais com bola de estabilidade x 2 s\u00e9ries de 15 repeti\u00e7\u00f5es (use um haltere para resist\u00eancia extra)<\/p>\n<p>Eleva\u00e7\u00f5es de joelho com bola de estabilidade x 2 s\u00e9ries de 15 repeti\u00e7\u00f5es<\/p>\n<p>Abdominal com bola medicinal, 2 s\u00e9ries de 12 repeti\u00e7\u00f5es.<\/p>\n<p>Eleva\u00e7\u00f5es dorsais \/ extens\u00f5es de costas x 2 s\u00e9ries de 10 repeti\u00e7\u00f5es<\/p>\n<div align=\"center\"><\/div>\n<p style=\"text-align:left;\">\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Train at your own risk Always warm up with steady state cardio, some dynamic stretching, and at least one set of each exercise with a low\/no weight. Warming up reduces the risk of injury, and research suggests it actually increases your strength and power during the session. Basic Bodybuilding Style 4 Day Split Day 1\u2028\u2028 [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":2418,"menu_order":4,"comment_status":"open","ping_status":"open","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_wpcom_ai_launchpad_about_page":false,"_wpcom_ai_launchpad_gallery_page":false,"_wpcom_ai_launchpad_contact_page":false,"_wpcom_ai_launchpad_events_page":false,"_wpcom_ai_launchpad_video_page":false,"_wpcom_ai_launchpad_portfolio_piece":false,"footnotes":""},"class_list":["post-1252","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Fitness Training Routines \/ Programmes - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/pt\/fitness\/rotinas-de-treinamento-programas\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fitness Training Routines \/ Programmes - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Train at your own risk Always warm up with steady state cardio, some dynamic stretching, and at least one set of each exercise with a low\/no weight. 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Workout &#8211; Strength &amp; Hypertrophy Program  .pdf  [2026]","author":"Dave","date":"Maio 18, 2019","format":false,"excerpt":"MMA Hypertrophy Workout - Build a Functional Physique Like Joe Rogan Hypertrophy Training Program pdf [16] Week Strength & Hypertrophy Training\u00a0Programme\u00a0 Last Updated - 2nd June 2021 All exercises are set out in a neat, table format in the pdf which can be downloaded near the bottom of the page...\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"sample hypertrophy programme","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophyprogramme.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophyprogramme.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophyprogramme.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophyprogramme.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophyprogramme.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":217,"url":"https:\/\/blackbeltwhitehat.com\/pt\/fitness\/sistema-de-treino\/","url_meta":{"origin":1252,"position":1},"title":"Treinamento de For\u00e7a e Condicionamento F\u00edsico para MMA - Do Iniciante ao Avan\u00e7ado (PDF)","author":"Dave","date":"Fevereiro 28, 2013","format":false,"excerpt":"EXERCITE-SE POR SUA CONTA E RISCO Sistema ULTIMMA 100 Rotina de exerc\u00edcios em casa ou na academia Exercite-se por sua conta e risco Etapa 1 - Construa uma base de for\u00e7a e t\u00e9cnica Esta etapa envolve exerc\u00edcios com o peso do corpo com maior n\u00famero de repeti\u00e7\u00f5es para estabelecer uma base de for\u00e7a e condicionamento f\u00edsico geral. Para come\u00e7ar, a dura\u00e7\u00e3o n\u00e3o \u00e9\u2026","rel":"","context":"With 2 comments","block_context":{"text":"With 2 comments","link":"https:\/\/blackbeltwhitehat.com\/pt\/fitness\/sistema-de-treino\/#comments"},"img":{"alt_text":"Workout System","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/02\/ultimatemma.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":4840,"url":"https:\/\/blackbeltwhitehat.com\/pt\/fitness\/metodo-de-treinamento-do-lado-oeste\/","url_meta":{"origin":1252,"position":2},"title":"M\u00e9todo de Treinamento com Barra Westside para Iniciantes","author":"Dave","date":"Maio 25, 2016","format":false,"excerpt":"M\u00e9todo de Treinamento Westside - O m\u00e9todo de levantamento de peso de Louie Simmons. O Treinamento com Barra Westside incorpora 4 treinos por semana. Dia 1 - Levantamento m\u00e1ximo - Levantamento terra\/Agachamento Dia 2 - Descanso Dia 3 - Levantamento m\u00e1ximo - Supino Dia 4 - Descanso Dia 5 - Levantamento din\u00e2mico para membros inferiores Dia 6 - Descanso Dia 7\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":4895,"url":"https:\/\/blackbeltwhitehat.com\/pt\/fitness\/programa-de-treinamento-5-3-1\/","url_meta":{"origin":1252,"position":3},"title":"Programa de Treinamento 5 3 1","author":"Dave","date":"Maio 26, 2016","format":false,"excerpt":"O programa 5-3-1 \u00e9 excelente para desenvolver for\u00e7a e massa muscular. Ele foca nos exerc\u00edcios compostos: levantamento terra, agachamento e supino. Para este programa, voc\u00ea precisa calcular sua repeti\u00e7\u00e3o m\u00e1xima (1RM). Cada microciclo dura 4 semanas e consiste em uma carga e n\u00famero de repeti\u00e7\u00f5es diferentes.","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":4642,"url":"https:\/\/blackbeltwhitehat.com\/pt\/fitness\/programa-de-treinamento-funcional-para-iniciantes-2\/","url_meta":{"origin":1252,"position":4},"title":"Programa de Treinamento Funcional para Iniciantes","author":"Dave","date":"Maio 17, 2016","format":false,"excerpt":"Exerc\u00edcio por sua conta e risco. Programa de Treinamento Funcional para Iniciantes \/ Dia 1 do Programa: Tabata Intervalado \u2013 Agachamentos com Halteres (ou agachamentos com o peso do corpo). Tente fazer agachamentos com salto nas \u00faltimas 5 repeti\u00e7\u00f5es. Supino \/ Flex\u00f5es \u2013 2 s\u00e9ries de 8 a 12 repeti\u00e7\u00f5es. Supino \/ Flex\u00f5es \u2013 2 s\u00e9ries de\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/sTpmLJVChNc\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1774,"url":"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/condicionamento-de-mma\/aumentar-o-supino\/","url_meta":{"origin":1252,"position":5},"title":"Aumentando o supino","author":"Dave","date":"Junho 11, 2014","format":false,"excerpt":"Supino: Treine por sua conta e risco. O supino exerce muita press\u00e3o sobre as articula\u00e7\u00f5es dos ombros. O supino \u00e9 o exerc\u00edcio mais superestimado, mais propenso a les\u00f5es e menos funcional j\u00e1 inventado. Mas as pessoas o adoram, ent\u00e3o aqui v\u00e3o algumas dicas de como melhorar e aumentar sua for\u00e7a nesse exerc\u00edcio:\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/bGH3BeRRLDE\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/pages\/1252","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/comments?post=1252"}],"version-history":[{"count":9,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/pages\/1252\/revisions"}],"predecessor-version":[{"id":10241,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/pages\/1252\/revisions\/10241"}],"up":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/pages\/2418"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=1252"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}