{"id":11754,"date":"2020-09-19T10:59:00","date_gmt":"2020-09-19T10:59:00","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=11754"},"modified":"2020-09-20T13:40:37","modified_gmt":"2020-09-20T13:40:37","slug":"rotina-de-musculacao-para-maiores-de-40-anos-pdf-incluido","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/09\/19\/rotina-de-musculacao-para-maiores-de-40-anos-pdf-incluido\/","title":{"rendered":"Rotina de muscula\u00e7\u00e3o para maiores de 40 anos (PDF inclu\u00eddo)"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Se voc\u00ea \u00e9 jovem e cheio de energia, sem les\u00f5es ou problemas biomec\u00e2nicos, ent\u00e3o eu diria que, com um treinador, use levantamento terra, agachamento, supino pesado e desenvolvimento militar como base para o seu treinamento de muscula\u00e7\u00e3o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Isso criar\u00e1 uma \u00f3tima base de for\u00e7a e massa muscular.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">No entanto, se assim como eu, voc\u00ea tem uma s\u00e9rie de les\u00f5es, especialmente nos quadris e na regi\u00e3o lombar \u2013 que possivelmente foram causadas por uma m\u00e1 execu\u00e7\u00e3o do agachamento e do levantamento terra \u2013 ent\u00e3o provavelmente \u00e9 melhor evitar esses exerc\u00edcios ou, pelo menos, faz\u00ea-los com cargas leves e execu\u00e7\u00e3o perfeita.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Enfim, feita essa explica\u00e7\u00e3o para aqueles que morrem de agachamentos e exerc\u00edcios de resist\u00eancia, aqui est\u00e1 um programa que eu elaborei para o meu amigo\u2026<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Use o rolo de espuma antes e depois de cada sess\u00e3o.<\/li><li>Pessoalmente, descobri que os halteres exercem menos press\u00e3o nos meus ombros e cotovelos do que as barras, mas isso pode n\u00e3o ser verdade para todos.<\/li><li>Comece com um pouco de cardio e depois fa\u00e7a 2 s\u00e9ries de aquecimento.<\/li><li>Repeti\u00e7\u00f5es \u2013 se a repeti\u00e7\u00e3o tiver uma faixa de valores, por exemplo, de 8 a 12, ent\u00e3o, com forma\/t\u00e9cnica perfeitas, busque atingir a falha muscular entre 8 e 12 repeti\u00e7\u00f5es. Para come\u00e7ar, voc\u00ea pode tentar atingir a falha muscular apenas na \u00faltima s\u00e9rie.<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Dia 1<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><strong>Exerc\u00edcio<\/strong><\/td><td><strong>Conjuntos<\/strong><\/td><td><strong>Representantes<\/strong><\/td><td><strong>Notas<\/strong><\/td><\/tr><tr><td>10 a 20 minutos de exerc\u00edcios cardiovasculares<\/td><td><\/td><td><\/td><td>Comece devagar, <br>O objetivo \u00e9 come\u00e7ar a suar.<\/td><\/tr><tr><td>Supino com halteres<\/td><td>3<\/td><td>8-12<\/td><td><\/td><\/tr><tr><td>Leg Press<\/td><td>3<\/td><td>12-15<\/td><td><\/td><\/tr><tr><td>Push press com halteres<\/td><td>2<\/td><td>8<\/td><td>Procure por explos\u00f5es <br>\u2013 tamb\u00e9m bom com bandas<\/td><\/tr><tr><td>Agachamento e desenvolvimento com halteres<\/td><td>2<\/td><td>8<\/td><td>Procure por explos\u00f5es<br> \u2013 tamb\u00e9m bom com bandas<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dia 3<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><tbody><tr><td><strong>Exerc\u00edcio<\/strong><\/td><td><strong>Conjuntos<\/strong><\/td><td><strong>Representantes<\/strong><\/td><td><strong>Notas<\/strong><\/td><\/tr><tr><td>10 a 20 minutos de exerc\u00edcios cardiovasculares<\/td><td><\/td><td><\/td><td><\/td><\/tr><tr><td>Puxada Lat para baixo*<\/td><td>3<\/td><td>8-12<\/td><td><\/td><\/tr><tr><td>Remada unilateral com haltere<\/td><td>2<\/td><td>12-15<\/td><td>Mantenha o abd\u00f4men forte<\/td><\/tr><tr><td>Rosca direta D&#039;bel**<\/td><td>2<\/td><td>20<\/td><td>10 repeti\u00e7\u00f5es para cada bra\u00e7o<\/td><\/tr><tr><td>Eleva\u00e7\u00f5es de perna na barra fixa<\/td><td>2<\/td><td>m\u00e1ximo<\/td><td>Fa\u00e7a primeiro as eleva\u00e7\u00f5es de joelho.<\/td><\/tr><tr><td>Crunches<\/td><td>2<\/td><td>m\u00e1ximo<\/td><td><\/td><\/tr><tr><td><\/td><td><\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Dia 5<\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Exerc\u00edcio<\/td><td>Conjuntos<\/td><td>Representantes<\/td><td>Notas<\/td><\/tr><tr><td>10 a 20 minutos de exerc\u00edcios cardiovasculares<\/td><td><\/td><td><\/td><td><\/td><\/tr><tr><td>Desenvolvimento de ombros<\/td><td>2<\/td><td>8-12<\/td><td><\/td><\/tr><tr><td>Remada na m\u00e1quina\/barra<\/td><td>2<\/td><td>8-12<\/td><td><\/td><\/tr><tr><td>Extens\u00f5es de tr\u00edceps<\/td><td>3<\/td><td>10-15<\/td><td><\/td><\/tr><tr><td>Rosca b\u00edceps<\/td><td>3<\/td><td>10-15<\/td><td><\/td><\/tr><tr><td>Eleva\u00e7\u00f5es dorsais <\/td><td>2<\/td><td>10-15<\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ap\u00f3s 6 semanas, altere a ordem dos exerc\u00edcios e inclua alguns novos tamb\u00e9m.<\/p>\n\n\n\n<p class=\"has-white-color has-blue-background-color has-text-color has-background wp-block-paragraph\">Para um programa periodizado completo, do iniciante ao especialista, baixe meu <a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophytrainingprogram-3.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">PDF aqui<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Baixe aqui um PDF com uma rotina de muscula\u00e7\u00e3o para iniciantes e avan\u00e7ados \u2013 <a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophytrainingprogram-3.pdf\">https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophytrainingprogram-3.pdf<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>If you are a young wipper-snapper, with no injuries or biomechnical issues, then I would say, with a coach, use deadlifts, squats and heavy bench press and millitary press as a base for your bodybuilding. This will build a great foundation of strength and muscle mass. However, if like me, you have a range of [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[1],"tags":[],"class_list":["post-11754","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Bodybuilding Routine for Over 40s (.pdf included) - 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\/2020\/09\/19\/rotina-de-musculacao-para-maiores-de-40-anos-pdf-incluido\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bodybuilding Routine for Over 40s (.pdf included) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"If you are a young wipper-snapper, with no injuries or biomechnical issues, then I would say, with a coach, use deadlifts, squats and heavy bench press and millitary press as a base for your bodybuilding. 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This will build a great foundation of strength and muscle mass. However, if like me, you have a range of [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/09\/19\/rotina-de-musculacao-para-maiores-de-40-anos-pdf-incluido\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2020-09-19T10:59:00+00:00","article_modified_time":"2020-09-20T13:40:37+00:00","author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tempo estimado de leitura":"2 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2020\/09\/19\/bodybuilding-routine-for-over-40s-pdf-included\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2020\/09\/19\/bodybuilding-routine-for-over-40s-pdf-included\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Bodybuilding Routine for Over 40s (.pdf included)","datePublished":"2020-09-19T10:59:00+00:00","dateModified":"2020-09-20T13:40:37+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2020\/09\/19\/bodybuilding-routine-for-over-40s-pdf-included\/"},"wordCount":367,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"articleSection":["Uncategorized"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2020\/09\/19\/bodybuilding-routine-for-over-40s-pdf-included\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2020\/09\/19\/bodybuilding-routine-for-over-40s-pdf-included\/","url":"https:\/\/blackbeltwhitehat.com\/2020\/09\/19\/bodybuilding-routine-for-over-40s-pdf-included\/","name":"Rotina de muscula\u00e7\u00e3o para maiores de 40 anos (PDF inclu\u00eddo) - 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Algumas pesquisas (estudo aqui) sugerem que 1 s\u00e9rie por grupo muscular \u00e9 t\u00e3o eficaz para ganho de for\u00e7a quanto 3 s\u00e9ries. Certifique-se de aquecer bem - sue bastante! Execute cada s\u00e9rie com t\u00e9cnica perfeita - falhe entre 6 e 12 repeti\u00e7\u00f5es.","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/hindupressups.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":8315,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2017\/10\/25\/infografico-de-condicionamento-de-forca-para-mma\/","url_meta":{"origin":11754,"position":1},"title":"Infogr\u00e1fico de For\u00e7a e Condicionamento F\u00edsico para MMA","author":"Dave","date":"Outubro 25, 2017","format":false,"excerpt":"Ainda em desenvolvimento... veja nosso programa de for\u00e7a e condicionamento para MMA e o PDF aqui. Eu tamb\u00e9m recomendo fazer bastante trabalho unilateral, como agachamentos b\u00falgaros, pliometria unilateral (cuidado com les\u00f5es na pliometria) e agachamentos unilaterais, al\u00e9m de agachamentos tradicionais e\/ou...","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"mma infographic","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":15499,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2024\/10\/21\/plano-de-treino-em-casa-de-6-semanas-em-pdf-para-2024\/","url_meta":{"origin":11754,"position":2},"title":"6 Week Home Workout Plan .pdf [2025]","author":"Dave","date":"Outubro 21, 2024","format":false,"excerpt":"Treino em casa, com dura\u00e7\u00e3o de 6 semanas. Ideal para quem tem um n\u00edvel moderado de condicionamento f\u00edsico, mas se voc\u00ea for iniciante, reduza as s\u00e9ries pela metade. Exercite-se por sua conta e risco - consulte seu m\u00e9dico antes de iniciar um novo programa de exerc\u00edcios. Equipamentos: kettlebell, faixa el\u00e1stica. Inclua um\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":12640,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/01\/18\/levantamento-terra-com-faixa-elastica-como-fazer-levantamento-terra-com-uma-faixa-elastica\/","url_meta":{"origin":11754,"position":3},"title":"Levantamento terra com faixa el\u00e1stica \u2013 Como fazer levantamento terra com uma faixa el\u00e1stica","author":"Dave","date":"Janeiro 18, 2022","format":false,"excerpt":"O levantamento terra \u00e9 um exerc\u00edcio composto fundamental para desenvolver for\u00e7a nos gl\u00fateos, lombar, pernas e, em certa medida, na parte superior das costas e trap\u00e9zios. As faixas de resist\u00eancia s\u00e3o \u00f3timas para iniciantes por serem muito f\u00e1ceis de usar, mas tamb\u00e9m s\u00e3o uma ferramenta avan\u00e7ada para desenvolver pot\u00eancia e for\u00e7a na extens\u00e3o completa do movimento. Levantamento terra\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/01\/resistancebanddeadlift.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":9515,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2018\/10\/07\/treino-de-conor-mcgregor\/","url_meta":{"origin":11754,"position":4},"title":"Treino de Conor McGregor (Obtenha vantagem competitiva)","author":"Dave","date":"Outubro 7, 2018","format":false,"excerpt":"\u00a0 Ame-o ou odeie-o, Conor McGregor \u00e9 um grande lutador e seu f\u00edsico condiz com sua capacidade atl\u00e9tica. Nem todos querem ser lutadores de MMA, no entanto; \u00e9 preciso muito trabalho duro, dedica\u00e7\u00e3o e dor, e seu corpo n\u00e3o lhe agradecer\u00e1 por todas as les\u00f5es que voc\u00ea inevitavelmente sofrer\u00e1\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":8478,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2017\/11\/06\/treino-gsp\/","url_meta":{"origin":11754,"position":5},"title":"Treino GSP","author":"Dave","date":"Novembro 6, 2017","format":false,"excerpt":"GSP - um cara legal, \u00f3timo lutador e um potencial modelo de cuecas. 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