{"id":8759,"date":"2018-01-08T17:32:55","date_gmt":"2018-01-08T17:32:55","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=8759"},"modified":"2018-01-14T20:54:53","modified_gmt":"2018-01-14T20:54:53","slug":"treino-caseiro-para-o-corpo-de-pai","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2018\/01\/08\/treino-caseiro-para-o-corpo-de-pai\/","title":{"rendered":"Treino em casa para manter o corpo definido (tipo &quot;papai de barriga&quot;)"},"content":{"rendered":"<p>Percebi que as pessoas n\u00e3o d\u00e3o ouvidos a menos que voc\u00ea seja sarado\/magro, etc. Ent\u00e3o, enfim \u2013 perdi minha virgindade sem blusa com este treino de 5 minutos:<\/p>\n<p><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\/QogMvXYaDc4?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>Treino para costas, trap\u00e9zios e b\u00edceps para quem tem corpo de pai<\/h2>\n<p>A localiza\u00e7\u00e3o \u00e9 vari\u00e1vel, mas para efeito ilustrativo, escolhi o ber\u00e7\u00e1rio.<\/p>\n<p><strong>Equipamento<\/strong><\/p>\n<ul>\n<li>Barra de flex\u00f5es para porta \u2013 <a href=\"https:\/\/www.amazon.co.uk\/Powerbar-assembly-Folds-Design-protectors\/dp\/B00376I6G4\/ref=pd_lpo_vtph_200_tr_t_2?_encoding=UTF8&amp;psc=1&amp;refRID=44E3CPC9AA3EVRJAWYTP\" target=\"_blank\" rel=\"noopener\">Link da Amazon<\/a><\/li>\n<li>Tubos\/Faixas El\u00e1sticas de Resist\u00eancia \u2013 <a href=\"https:\/\/www.amazon.co.uk\/Escape-Fitness-03-Resistance-Tube\/dp\/B00LIZQT92\/ref=sr_1_13?ie=UTF8&amp;qid=1515435786&amp;sr=8-13&amp;keywords=resistance+bands+reebok\" target=\"_blank\" rel=\"noopener\">Link da Amazon<\/a><\/li>\n<li>Kettlebell \u2013 <a href=\"https:\/\/www.amazon.co.uk\/Costway-Kettlebell-Strength-Exercise-Kettlebells\/dp\/B071ZYZP8J\/ref=sr_1_1_sspa?s=sports&amp;ie=UTF8&amp;qid=1515435838&amp;sr=1-1-spons&amp;keywords=Kettlebell&amp;psc=1\" target=\"_blank\" rel=\"noopener\">Link da Amazon<\/a><\/li>\n<\/ul>\n<p>Algumas coisas a observar \u2013<\/p>\n<p>Se voc\u00ea n\u00e3o consegue fazer uma barra fixa, tente colocar uma cadeira na sua frente ou atr\u00e1s de voc\u00ea para apoiar os p\u00e9s (por sua conta e risco) ou pule e des\u00e7a \u2013 fa\u00e7a barras fixas negativas\/exc\u00eantricas ou flex\u00f5es de bra\u00e7o.<\/p>\n<p><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\/W_vw0P8EVwQ?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;start=167&#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<p>Tenha MUITO cuidado com exerc\u00edcios com kettlebell que sobrecarregam a regi\u00e3o lombar. Comece com um agachamento e desenvolvimento em vez de um arremesso.<\/p>\n<p><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\/jFgUTCgO11w?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;start=12&#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<hr \/>\n<h2>O treino do pai ruim<\/h2>\n<ul>\n<li>Comece o treino com 30 agachamentos e 10 burpees.<\/li>\n<li>2 s\u00e9ries de flex\u00f5es de bra\u00e7o com o peso do corpo (m\u00e1ximo de repeti\u00e7\u00f5es)<\/li>\n<li>2 s\u00e9ries de levantamentos com kettlebell \u2013 8 repeti\u00e7\u00f5es de cada lado. Depois, repita.<\/li>\n<li>2 s\u00e9ries de rosca direta com faixa el\u00e1stica<\/li>\n<\/ul>\n<p>Feito!<\/p>\n<hr \/>\n<p>&nbsp;<\/p>\n<p>Construir m\u00fasculos tem tudo a ver com intensidade \u2013 ou seja, treinar com a forma perfeita, mas at\u00e9 a falha muscular (at\u00e9 n\u00e3o aguentar mais) em ambas as s\u00e9ries.<\/p>\n<p>Para quem j\u00e1 tem um f\u00edsico mais definido, fa\u00e7a algumas repeti\u00e7\u00f5es negativas no final.<\/p>\n<p>Por exemplo, para fazer flex\u00f5es de bra\u00e7o na barra fixa, salte e depois abaixe o corpo:<\/p>\n<p><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\/RvF1cvXgKbU?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<p>Observa\u00e7\u00e3o: Eu nunca tive muita defini\u00e7\u00e3o muscular at\u00e9 reduzir drasticamente o consumo de carboidratos. Normalmente, fa\u00e7o uma refei\u00e7\u00e3o rica em carboidratos por dia, cerca de uma hora antes do treino.<\/p>\n<hr \/>\n<p>&nbsp;<\/p>\n<h2 style=\"text-align:justify;\">Treino caseiro para peito e ombros para definir o corpo de pai<\/h2>\n<p><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\/tpuzwZwH_No?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<p>Aquecimento -<br \/>\nFaixas de resist\u00eancia \u2013 10 eleva\u00e7\u00f5es laterais, 10 eleva\u00e7\u00f5es frontais, 10 desenvolvimentos militares. (Sem faixas? \u2013 fa\u00e7a 20 agachamentos e 10 flex\u00f5es)<\/p>\n<p>\u2013 M\u00e1ximo de flex\u00f5es x 2 s\u00e9ries<br \/>\n\u2013 Se flex\u00f5es tradicionais forem muito f\u00e1ceis, fa\u00e7a flex\u00f5es hindus.<br \/>\n\u2013 Flex\u00f5es com palmas x 2 s\u00e9ries de 6 repeti\u00e7\u00f5es<br \/>\n\u2013 Desenvolvimento militar com el\u00e1stico x 1 s\u00e9rie x repeti\u00e7\u00f5es m\u00e1ximas<br \/>\n\u2013 Desenvolvimento de ombros com faixa el\u00e1stica sentado x 1 s\u00e9rie x repeti\u00e7\u00f5es m\u00e1ximas<\/p>\n<hr \/>\n<p>Se voc\u00ea tem pouco tempo, pode literalmente fazer um treino decente em 5 a 10 minutos.<\/p>\n<p>Certifique-se de primeiro aquecer o corpo com alguns exerc\u00edcios de peso corporal antes de realizar movimentos &quot;explosivos&quot;, como swings com kettlebell, arremessos, etc.<\/p>\n<p>Lembre-se de que fazer algo \u00e9 infinitamente melhor do que n\u00e3o fazer nada, e h\u00e1 pesquisas que sugerem que apenas uma s\u00e9rie at\u00e9 a falha muscular \u00e9 necess\u00e1ria para o crescimento muscular:<\/p>\n<h3><\/h3>\n<h3 class=\"content-title\">Altera\u00e7\u00f5es na for\u00e7a e na composi\u00e7\u00e3o corporal em indiv\u00edduos com treinamento de for\u00e7a recreativo: compara\u00e7\u00e3o de programas de treinamento de resist\u00eancia com uma versus tr\u00eas s\u00e9ries.<\/h3>\n<blockquote><p><em>Conclus\u00f5es.<\/em>\u00a0Uma s\u00e9rie de treinamento de resist\u00eancia de alta intensidade foi t\u00e3o eficaz quanto tr\u00eas s\u00e9ries para aumentar a for\u00e7a dos grupos musculares da parte superior do corpo. O protocolo de uma \u00fanica s\u00e9rie tamb\u00e9m produziu redu\u00e7\u00f5es significativamente maiores na adiposidade.<\/p><\/blockquote>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3780552\/\" target=\"_blank\" rel=\"noopener\">Link para estudo<\/a><\/p>\n<h2>O que \u00e9 um &quot;corpo de pai&quot;?<\/h2>\n<p>H\u00e1 muita gente pesquisando essa pergunta no Google\u2026<\/p>\n<p>Ter um corpo de pai \u00e9 como o significado da vida \u2013 \u00e9 o que voc\u00ea quiser que seja!<\/p>\n<p>Eu s\u00f3 tenho um filho, ent\u00e3o \u00e9 mais f\u00e1cil para mim do que para outras pessoas, mas, por favor, n\u00e3o desista da sua sa\u00fade e bem-estar s\u00f3 porque voc\u00ea est\u00e1 ocupada e estressada. Tente fazer um total de 15 minutos de exerc\u00edcios por semana.<\/p>\n<p>O mais dif\u00edcil \u00e9 come\u00e7ar, mas d\u00ea um m\u00eas e, depois que o h\u00e1bito estiver formado, fica f\u00e1cil\u2026<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"8763\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2018\/01\/08\/treino-caseiro-para-o-corpo-de-pai\/actionmotivation\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/actionmotivation.jpg?fit=960%2C540&amp;ssl=1\" data-orig-size=\"960,540\" data-comments-opened=\"1\" data-image-title=\"actionmotivation\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/actionmotivation.jpg?fit=960%2C540&amp;ssl=1\" class=\"alignnone size-full wp-image-8763\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/actionmotivation.jpg?resize=960%2C540&#038;ssl=1\" alt=\"a\u00e7\u00e3omotiva\u00e7\u00e3o\" width=\"960\" height=\"540\" \/><\/p>\n<p>Paz<\/p>\n<p>x<\/p>\n<p>&nbsp;<\/p>\n<p>PS.<\/p>\n<p><a href=\"http:\/\/online-personal-trainer.co.uk\/personal-trainer\/\" target=\"_blank\" rel=\"noopener\">Para Treinamento Pessoal online, visite minha p\u00e1gina da ID Fitness.<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>I&#8217;ve noticed that people don&#8217;t listen etc unless you&#8217;re ripped\/lean etc. so anyway &#8211; I popped my topless cherry with this 5 minute workout: Dad Bod Back, Traps &amp; Biceps Workout Location is variable but for effect I&#8217;ve chosen the nursery Equipment Door Frame Chin-Up bar &#8211; Amazon link Resistance Tubes\/Bands &#8211; Amazon Link Kettlebell [&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_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":[29971,5189,12504,1677],"tags":[784152950,351027861,84363961,784152946,2633997,269141,5309,67,5677],"class_list":["post-8759","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-fitness","category-mma","category-nutrition","tag-bodybuilding","tag-dad-bod","tag-fitfam","tag-fitness","tag-home-workout","tag-muscle","tag-parenting","tag-sports","tag-workouts"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - 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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":9422,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2018\/09\/23\/treino-de-mma-em-casa-para-iniciantes-sem-necessidade-de-equipamentos\/","url_meta":{"origin":8759,"position":2},"title":"Treino de MMA em casa para iniciantes (sem necessidade de equipamentos!)","author":"Dave","date":"Setembro 23, 2018","format":false,"excerpt":"Um \u00f3timo treino completo para o corpo todo que voc\u00ea pode fazer em casa. Eu treino bastante em casa, \u00e0s vezes ao ar livre, outras vezes no quarto da minha filha! 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