{"id":12576,"date":"2016-12-05T19:59:00","date_gmt":"2016-12-05T19:59:00","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=12576"},"modified":"2021-08-28T05:33:58","modified_gmt":"2021-08-28T04:33:58","slug":"geschwindigkeit-sollte-die-ubungen-2","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/de\/velocidade-devo-os-exercicios\/","title":{"rendered":"Wie schnell soll ich die \u00dcbungen machen?"},"content":{"rendered":"<p><iframe style=\"width: 100%; max-width: 660px; overflow: hidden; background: transparent;\" src=\"https:\/\/embed.podcasts.apple.com\/us\/podcast\/com-que-velocidade-devo-fazer-os-exerc%C3%ADcios\/id1573269829?i=1000529109520\" height=\"175\" frameborder=\"0\" sandbox=\"allow-forms allow-popups allow-same-origin allow-scripts allow-storage-access-by-user-activation allow-top-navigation-by-user-activation\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n\n<p>Nachdem wir besprochen haben, wie lange Sie zwischen den einzelnen S\u00e4tzen ruhen sollten <a href=\"https:\/\/ginasiovirtual.com\/quanto-tempo-devo-descansar-entre-series\/\"  rel=\"noopener noreferrer\">In diesem Artikel<\/a>, kommen wir nun zu einem weiteren interessanten Thema, n\u00e4mlich der Ausf\u00fchrungszeit der \u00dcbungen.<\/p>\n<p><strong>Langsame oder schnelle Bewegungen, was ist die beste Option?<\/strong><\/p>\n<p>Betrachten wir das Thema im Zusammenhang mit Hypertrophie. <span style=\"text-decoration: underline;\">Nur<\/span>Wenn Sie also wissen m\u00f6chten, mit welcher Geschwindigkeit Sie beim Bankdr\u00fccken idealerweise Muskelmasse aufbauen sollten, sind Sie hier richtig.<\/p>\n<p>Wenn Ihr Ziel hingegen darin besteht, Kraft oder Geschwindigkeit aufzubauen, ist dies nicht der ideale Artikel.<\/p>\n<p><span style=\"text-decoration: underline;\">Also, fangen wir an.<\/span><\/p>\n<h2><strong>Wie schnell soll ich die \u00dcbungen machen?<\/strong><\/h2>\n<h2><strong>Exzentrisch vs. konzentrisch<\/strong><\/h2>\n<p>Die exzentrische oder negative Phase findet statt, wenn Sie die Stange senken. <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\"  rel=\"noopener noreferrer\">Bankdr\u00fccken<\/a> bis zur Brust, oder wenn Sie es auf den Boden senken in der <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\"  rel=\"noopener noreferrer\">Eigengewicht<\/a>.<\/p>\n<p>Dies ist die einfachste Phase, schlie\u00dflich haben Sie die Schwerkraft auf Ihrer Seite und m\u00fcssen das Gewicht nur fallen lassen, obwohl dies keine gute Idee ist, wenn Sie Muskelmasse aufbauen m\u00f6chten.<\/p>\n<p>Die konzentrische oder positive Phase ist, wenn Sie nach oben gehen <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener noreferrer\">Hocken<\/a> oder schieben Sie die Hanteln nach oben <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\"  rel=\"noopener noreferrer\">Schulterdr\u00fccken<\/a>.<\/p>\n<p><strong>Im Grunde handelt es sich dabei um die Phase, in der die gr\u00f6\u00dften Schwierigkeiten auftreten und es zu Misserfolgen kommt.<\/strong><\/p>\n<p style=\"text-align: center;\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-12584 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino-2-scaled.jpg\" alt=\"Wie schnell soll ich die \u00dcbungen machen?\" width=\"1320\" height=\"727\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino-2-scaled.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino-2-scaled-300x165.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino-2-scaled-768x423.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino-2-scaled-1300x716.jpg 1300w\" sizes=\"(max-width: 1320px) 100vw, 1320px\" \/><\/p>\n<h2><strong>Schnelle konzentrische<\/strong><\/h2>\n<p>Wie der Titel schon sagt, sollte die konzentrische Phase schnell sein, insbesondere bei komplexen Bewegungen.<\/p>\n<p><strong>Schnell bedeutet zwischen einer und zwei Sekunden, was nicht immer m\u00f6glich sein wird.<\/strong><\/p>\n<p>Wenn Sie mit einer guten Belastung arbeiten, was f\u00fcr die Hypertrophie notwendig ist, wird die positive Phase im Verlauf der Serie langsamer.<\/p>\n<p>Sie beginnen die erste Wiederholung, indem Sie das Gewicht in 1 Sekunde anheben, und die letzte hat wahrscheinlich 3 Sekunden gedauert.<\/p>\n<p>Das ist normal.<\/p>\n<p>Was sollten Sie also tun?<\/p>\n<p><strong>Sie sollten das Gewicht schnell, aber mit gen\u00fcgend Kontrolle anheben, um zu sp\u00fcren, wie der Muskel, den Sie trainieren, arbeitet.<\/strong><\/p>\n<p>Vermeiden Sie es, diese Bewegung absichtlich langsam auszuf\u00fchren, da dies nur zu einer Verringerung Ihres Trainingsvolumens f\u00fchrt.<\/p>\n<h2><strong>Langsamer Exzentriker?<\/strong><\/h2>\n<p>W\u00e4hrend bei konzentrischen \u00dcbungen keine gro\u00dfen Diskussionen stattfinden, ist es bei exzentrischen \u00dcbungen sehr \u00fcblich, langsamere Bewegungen zu bef\u00fcrworten, um l\u00e4nger unter Spannung zu bleiben.<\/p>\n<p><strong>Im Vergleich zur konzentrischen Phase sollte die exzentrische Phase langsamer sein und das Letzte, was Sie hier wollen, ist, das Gewicht fallen zu lassen.<\/strong><\/p>\n<p>Sie sollten die Bewegung kontrolliert ausf\u00fchren und die Arbeit des betreffenden Muskels sp\u00fcren.<\/p>\n<p><span style=\"text-decoration: underline;\">Dies bedeutet jedoch nicht, dass Sie mit 30-Sekunden-Negativen bessere Ergebnisse erzielen.<\/span><\/p>\n<p>Die Zeit, in der der Muskel unter Spannung steht, ist wichtig, aber auch die Belastung. Wenn Sie die Belastung deutlich verringern, um die Zeit unter Spannung zu erh\u00f6hen, verringern Sie letztendlich das Ausma\u00df der Spannung selbst.<\/p>\n<p>Daher muss diese Phase kontrolliert, aber nicht unbedingt langsam erfolgen. Ideal sind etwa 2 bis 3 Sekunden, um nicht nur das Gewicht zu kontrollieren und so den Muskel wirksam zu stimulieren, sondern auch die Muskelarbeit zu sp\u00fcren und Verletzungen zu vermeiden.<\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" class=\"aligncenter wp-image-12586 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep.jpg\" alt=\"Wie schnell soll ich die \u00dcbungen machen?\" width=\"980\" height=\"457\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep.jpg 980w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep-300x140.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep-768x358.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep-20x9.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep-600x280.jpg 600w\" sizes=\"(max-width: 980px) 100vw, 980px\" \/><\/p>\n<h2><strong>Wie schnell sollte ich die \u00dcbungen machen, das Fazit<\/strong><\/h2>\n<p>Die Geschwindigkeit, mit der Sie \u00dcbungen ausf\u00fchren, wenn Ihr Ziel Hypertrophie ist, ist zwar wichtig, aber nicht das Wichtigste, und Sie m\u00fcssen keine Stoppuhr mit sich herumtragen.<\/p>\n<p><strong>Ihr Ziel sollte es sein, die konzentrische Bewegung schnell, aber mit guter Technik auszuf\u00fchren, und eine exzentrische Phase kontrolliert, aber nicht zu langsam.<\/strong><\/p>\n<p>Wenn Sie das Gewicht w\u00e4hrend der positiven \u00dcbung in die Luft werfen und es w\u00e4hrend der negativen \u00dcbung 10 Sekunden lang halten k\u00f6nnen, ist es wahrscheinlich eine gute Idee, das Gewicht zu erh\u00f6hen.<\/p>\n<p>Wenn Ihre positive Position von der ersten Wiederholung an langsam ist und Sie die negative Position nicht l\u00e4nger als eine Sekunde halten k\u00f6nnen, verwenden Sie m\u00f6glicherweise zu viel Gewicht.<\/p>\n<p><strong>Jede vollst\u00e4ndige Wiederholung sollte im Durchschnitt zwischen 3 und 6 Sekunden dauern, und obwohl Sie mit anderen Zeiten experimentieren k\u00f6nnen und sogar sollten, sollten diese die Grundlage f\u00fcr Ihr Training sein.<\/strong><\/p>\n<p>Vergessen Sie nicht, dass Sie Ihr Gewicht kontrollieren m\u00fcssen und nicht das Gewicht Sie kontrollieren darf. Das hei\u00dft, Sie d\u00fcrfen nicht schummeln, um mehr Gewicht heben zu k\u00f6nnen.<\/p>\n<p>Konzentrieren Sie sich auf die Bewegung und die Muskelgruppe, die Sie trainieren <a href=\"https:\/\/ginasiovirtual.com\/quanto-tempo-devo-descansar-entre-series\/\"  rel=\"noopener noreferrer\">gib dir zwischen den S\u00e4tzen gen\u00fcgend Zeit, um dich zu erholen<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"<p>\ufeff Depois de discutirmos o tempo que deves descansar entre cada s\u00e9rie neste artigo, vamos agora abordar outro tema interessante, que \u00e9 o tempo de [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":30896,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Velocidade de Execu\u00e7\u00e3o dos Exerc\u00edcios para Hipertrofia","_seopress_titles_desc":"Descobre com que velocidade deves fazer os exerc\u00edcios para hipertrofia: r\u00e1pida na fase conc\u00eantrica e controlada na exc\u00eantrica. Melhora j\u00e1 os teus treinos!","_seopress_robots_index":"","_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[37],"tags":[7435,8091],"class_list":["post-12576","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-treino","tag-movimentos-lentos-ou-rapidos-qual-e-a-melhor-opcao","tag-velocidade-dos-exercicios"],"featured_image_src":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/velocidade-exercicios-scaled-1300x867.jpeg","blog_images":{"medium":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/velocidade-exercicios-scaled-300x200.jpeg","large":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/velocidade-exercicios-scaled-1300x867.jpeg"},"ams_acf":[],"jetpack_featured_media_url":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/velocidade-exercicios-scaled.jpeg","spectra_custom_meta":{"_edit_lock":["1630125150:1190"],"_edit_last":["1190"],"_yoast_wpseo_content_score":["60"],"_yoast_wpseo_focuskw_text_input":["velocidade exerc\u00edcios"],"_yoast_wpseo_focuskw":["com que velocidade devo fazer os exerc\u00edcios"],"_yoast_wpseo_linkdex":["63"],"_jetpack_dont_email_post_to_subs":["1"],"_yst_prominent_words_version":["1"],"_facebook_shares":["0"],"_pinterest_shares":["0"],"_google_plus_shares":["0"],"_twitter_shares":["0"],"_linkedin_shares":["0"],"_total_shares":["0"],"tie_views":["1585"],"tie_primary_category":["37"],"_yoast_wpseo_newssitemap-exclude":["off"],"_yoast_wpseo_newssitemap-genre":["a:1:{i:0;s:4:\"oped\";}"],"_yoast_wpseo_focuskeywords":["[{\"keyword\":\" exercicios de ginasio para fazer em casa\",\"score\":\"bad\"},{\"keyword\":\"exerc\u00edcios gin\u00e1sio devagar para baixo r\u00e1pido para cima\",\"score\":\"bad\"},{\"keyword\":\"ginasio exercicios\",\"score\":\"bad\"},{\"keyword\":\"como fazer bem os exercicios no ginasio\",\"score\":\"bad\"}]"],"_yoast_wpseo_keywordsynonyms":["[\"\",\"\",\"\",\"\",\"\"]"],"_thumbnail_id":["30896"],"ampforwp_custom_content_editor":[""],"ampforwp_custom_content_editor_checkbox":[null],"ampforwp-amp-on-off":["default"],"ilj_linkdefinition":["a:3:{i:0;s:22:\"velocidade exerc\u00edcios\";i:1;s:5:\"Array\";i:2;s:26:\"velocidade dos exerc\u00edcios\";}"],"_metaseo_metatitle":["Com que velocidade devo fazer os exerc\u00edcios?"],"_metaseo_metadesc":["Movimentos lentos ou r\u00e1pidos qual \u00e9 a melhor op\u00e7\u00e3o? Fica a saber a resposta neste artigo e o porqu\u00ea."],"psp_status":["a:1:{s:35:\"how fast should i do the exercises?\";a:4:{s:2:\"kw\";s:35:\"how fast should i do the exercises?\";s:5:\"score\";s:4:\"35.0\";s:7:\"density\";a:3:{s:8:\"nb_words\";i:375;s:13:\"kw_occurences\";i:0;s:7:\"density\";i:0;}s:4:\"data\";a:20:{s:5:\"title\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:42:\"quanto velocemente devo fare gli esercizi?\";s:8:\"focus_kw\";s:35:\"how fast should i do the exercises?\";}s:5:\"score\";d:0.5;s:3:\"msg\";s:109:\"Bad, the focus keyword <strong>how fast should i do the exercises?<\/strong> does not appear in the SEO title.\";}s:18:\"title_enough_words\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:85:\"Great, the SEO title contains 5 allowed words and the recommended minimum is 3 words.\";}s:10:\"page_title\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:42:\"quanto velocemente devo fare gli esercizi?\";s:8:\"focus_kw\";s:35:\"how fast should i do the exercises?\";}s:5:\"score\";s:4:\"0.50\";s:3:\"msg\";s:228:\"Great, the page title contains 42 characters and it's between 5 and 70 characters, which is the recommended interval. Bad, the focus keyword <strong>how fast should i do the exercises?<\/strong> does not appear in the page title.\";}s:16:\"meta_description\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:161:\"conosci la velocit\u00e0 ideale per ottenere i migliori risultati.\ndopo aver discusso il tempo che dovresti riposare tra ogni serie in questo articolo, affrontere...\";s:8:\"focus_kw\";s:35:\"how fast should i do the exercises?\";}s:5:\"score\";d:0.5;s:3:\"msg\";s:121:\"Bad, the focus keyword <strong>how fast should i do the exercises?<\/strong> does not appear in the page meta description.\";}s:13:\"meta_keywords\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:124:\"quanto velocemente devo fare gli esercizi?, peso, fase, essere, secondi, dovresti, muscolo, devi, quando, anche, concentrico\";s:8:\"focus_kw\";s:35:\"how fast should i do the exercises?\";}s:5:\"score\";i:0;s:3:\"msg\";s:118:\"Bad, the focus keyword <strong>how fast should i do the exercises?<\/strong> does not appear in the page meta keywords.\";}s:9:\"permalink\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:58:\"https:\/\/ginasiovirtual.com\/it\/speed-dovrebbe-the-esercizi\/\";s:8:\"focus_kw\";s:34:\"how-fast-should-i-do-the-exercises\";}s:5:\"score\";i:0;s:3:\"msg\";s:113:\"Bad, the focus keyword <strong>how-fast-should-i-do-the-exercises<\/strong> does not appear in the page permalink.\";}s:15:\"first_paragraph\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:241:\"conosci la velocit\u00e0 ideale per ottenere i migliori risultati.\ndopo aver discusso il tempo che dovresti riposare tra ogni serie in questo articolo, affronteremo ora un altro argomento interessante, che \u00e8 il momento di eseguire gli esercizi.\";s:8:\"focus_kw\";s:35:\"how fast should i do the exercises?\";}s:5:\"score\";i:0;s:3:\"msg\";s:128:\"Bad, the focus keyword <strong>how fast should i do the exercises?<\/strong> does not appear in the page content first paragraph.\";}s:16:\"embedded_content\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:114:\"Great, your web page content don't have any embedded content <i>(frame, iframe, object, embed or HTML5 video)<\/i>.\";}s:12:\"enough_words\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:92:\"Great, the page content contains 375 allowed words and the recommended minimum is 250 words.\";}s:10:\"images_alt\";a:2:{s:5:\"score\";d:0.5;s:3:\"msg\";s:75:\"Poor, the page content has 2 images and 2 images contains an alt attribute.\";}s:9:\"html_bold\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:89:\"Bad, the page content has 12 bold elements, but none of them contains your focus keyword.\";}s:11:\"html_italic\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:45:\"Bad, the page content has no italic elements.\";}s:14:\"html_underline\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:93:\"Bad, the page content has 3 underlined elements and none of them contains your focus keyword.\";}s:11:\"subheadings\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:172:\"Bad, the page content has 5 &lt;h1&gt;, 0 &lt;h2&gt;, 0 &lt;h3&gt; subheading tags and 0 &lt;h1&gt;, 0 &lt;h2&gt;, 0 &lt;h3&gt; subheading tags contains your focus keyword.\";}s:13:\"first100words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:81:\"Bad, the page content doesn't contains your focus keyword in the first 100 words.\";}s:12:\"last100words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:80:\"Bad, the page content doesn't contains your focus keyword in the last 100 words.\";}s:14:\"links_external\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:44:\"Bad, the page content has no external links.\";}s:14:\"links_internal\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:75:\"Great, the page content has 6 internal links and none of them are nofollow.\";}s:15:\"links_competing\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:103:\"Great, the page content doesn't have any potential competing links (which contains your focus keyword).\";}s:10:\"kw_density\";a:3:{s:7:\"details\";a:3:{s:8:\"nb_words\";i:375;s:13:\"kw_occurences\";i:0;s:7:\"density\";i:0;}s:5:\"score\";i:0;s:3:\"msg\";s:143:\"Bad, keyword density is 0%, because the focus keyword <strong>how fast should i do the exercises?<\/strong> does not appear in the page content.\";}}}}"],"psp_score":["35.0"],"psp_kw":["how fast should i do the exercises?"],"psp_meta":["a:14:{s:5:\"title\";s:42:\"Quanto velocemente devo fare gli esercizi?\";s:11:\"description\";s:161:\"Conosci la velocit\u00e0 ideale per ottenere i migliori risultati.\nDopo aver discusso il tempo che dovresti riposare tra ogni serie in questo articolo, affrontere...\";s:8:\"keywords\";s:124:\"quanto velocemente devo fare gli esercizi?, peso, fase, essere, secondi, dovresti, muscolo, devi, quando, anche, concentrico\";s:13:\"focus_keyword\";s:35:\"how fast should i do the exercises?\";s:14:\"mfocus_keyword\";s:35:\"how fast should i do the exercises?\";s:17:\"facebook_isactive\";s:0:\"\";s:14:\"facebook_titlu\";s:0:\"\";s:13:\"facebook_desc\";s:0:\"\";s:14:\"facebook_image\";s:0:\"\";s:23:\"facebook_opengraph_type\";s:0:\"\";s:12:\"robots_index\";s:0:\"\";s:13:\"robots_follow\";s:0:\"\";s:8:\"priority\";s:0:\"\";s:9:\"canonical\";s:0:\"\";}"],"slim_seo":["a:2:{s:5:\"title\";s:45:\"Com que velocidade devo fazer os exerc\u00edcios?\";s:11:\"description\";s:105:\"Movimentos lentos ou r\u00e1pidos qual \u00e9 a melhor op\u00e7\u00e3o? Fica a saber a resposta neste artigo e o porqu\u00ea.\";}"],"_prlipro-post-options":["a:3:{s:14:\"requested_slug\";s:0:\"\";s:19:\"hide_social_buttons\";b:0;s:20:\"disable_replacements\";b:0;}"],"_yoast_wpseo_title":["%%title%% %%page%% %%sep%% %%sitename%%"],"_yoast_wpseo_metadesc":["Levantar o peso r\u00e1pido? Lento para baixo? Sabes com que velocidade deves fazer os teus exerc\u00edcios no gin\u00e1sio? Se n\u00e3o, este artigo \u00e9 para ti."],"_lwptoc_settings":["a:3:{s:8:\"position\";s:17:\"afterfirstheading\";s:7:\"enabled\";b:1;s:15:\"processHeadings\";b:0;}"],"review_overall_rating":[""],"ampforwp-ia-on-off":["default"],"_oembed_99476269dcb9b1a41a7403c93ad0b996":["<blockquote class=\"wp-embedded-content\" data-secret=\"26tiHuEieN\"><a href=\"http:\/\/tafitness.net\/hipertrofia-muscular-miofibrilar-sarcoplasmatica\/\">Hipertrofia muscular: miofibrilar e sarcoplasm\u00e1tica<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"&#8220;Hipertrofia muscular: miofibrilar e sarcoplasm\u00e1tica&#8221; &#8212; T\u00e1 Fitness\" src=\"http:\/\/tafitness.net\/hipertrofia-muscular-miofibrilar-sarcoplasmatica\/embed\/#?secret=26tiHuEieN\" data-secret=\"26tiHuEieN\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>"],"_oembed_time_99476269dcb9b1a41a7403c93ad0b996":["1603860554"],"_oembed_5801473afa1d53bb55276c99d4287473":["<iframe title=\"Squats Butt Building Workout in the Gym\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/NHoum2caBoM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>"],"_oembed_time_5801473afa1d53bb55276c99d4287473":["1603860555"],"_oembed_926d14fdcd53553d8648ad2f82000f70":["<iframe title=\"Deadlift Workout to Build a Better Butt and Backside\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/IyQBoxqnCYs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>"],"_oembed_time_926d14fdcd53553d8648ad2f82000f70":["1603860555"],"_oembed_638c1b04852885be91309f07befafe56":["<iframe title=\"Women Dumbbell Lunges\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/A-w6Jwv29dw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>"],"_oembed_time_638c1b04852885be91309f07befafe56":["1603860556"],"_oembed_dff889e0691fb0dfd020fabc654c3789":["<iframe title=\"TREINO COSTAS &amp; B\u00cdCEPS\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/qSG4-BnnlXM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>"],"_oembed_time_dff889e0691fb0dfd020fabc654c3789":["1603860581"],"rank_math_description":["Levantar o peso r\u00e1pido? Aguentar devagar para baixo? Ao contr\u00e1rio? Com que velocidade devo fazer os exerc\u00edcios afinal? Sabe a resposta aqui."],"rank_math_focus_keyword":["com que velocidade devo fazer os exerc\u00edcios,exerc\u00edcios gin\u00e1sio devagar para baixo r\u00e1pido para cima,velocidade dos exerc\u00edcios,velocidade de execu\u00e7\u00e3o dos exerc\u00edcios na muscula\u00e7\u00e3o"],"rank_math_news_sitemap_genres":["a:1:{i:0;s:4:\"oped\";}"],"rank_math_news_sitemap_exclude":["off"],"rank_math_news_sitemap_robots":["index"],"rank_math_robots":["a:1:{i:0;s:5:\"index\";}"],"_trp_automatically_translated_slug_es_ES":["velocidad-deben-los-ejercicios"],"rank_math_internal_links_processed":["1"],"_trp_automatically_translated_slug_nl_NL":["snelheid-moet-de-oefeningen"],"_trp_automatically_translated_slug_de_DE":["geschwindigkeit-sollte-die-ubungen-2"],"_trp_automatically_translated_slug_sv_SE":["hastighet-ska-ovningarna"],"_trp_automatically_translated_slug_fr_FR":["vitesse-devrait-les-exercices"],"_trp_automatically_translated_slug_en_GB":["speed-should-the-exercises"],"_trp_automatically_translated_slug_en_US":["speed-should-the-exercises"],"_trp_automatically_translated_slug_it_IT":["speed-dove-the-esercizi-2"],"classic-editor-remember":["classic-editor"],"_last_editor_used_jetpack":["classic-editor"],"rank_math_permalink":["velocidade-devo-os-exercicios"],"rank_math_primary_category":["0"],"rank_math_seo_score":["72"],"rank_math_advanced_robots":["a:3:{s:11:\"max-snippet\";s:2:\"-1\";s:17:\"max-video-preview\";s:2:\"-1\";s:17:\"max-image-preview\";s:5:\"large\";}"],"rank_math_facebook_enable_image_overlay":["off"],"rank_math_facebook_image_overlay":["play"],"rank_math_twitter_use_facebook":["on"],"rank_math_twitter_card_type":["summary_large_image"],"rank_math_twitter_enable_image_overlay":["off"],"rank_math_twitter_image_overlay":["play"],"_wpar_repost_post_titles_active":["no"],"_wpar_repost_post_update_url":["no"],"_wpar_repost_post_titles":["Com que velocidade devo fazer os exerc\u00edcios?"],"ilj_blacklistdefinition":["a:0:{}"],"_uucss_safelist":["[]"],"_uucss_blocklist":["[]"],"astra_style_timestamp_css":["1776557013"],"_lets_review_onoff":[""],"_wp_page_template":["default"],"site-sidebar-layout":["default"],"site-content-layout":["default"],"theme-transparent-header-meta":["default"],"stick-header-meta":["default"],"placid_social_images_temp_ogimage":["a:7:{s:10:\"built_from\";s:7:\"default\";s:8:\"template\";s:9:\"l1li0mfpu\";s:3:\"url\";N;s:5:\"width\";N;s:6:\"height\";N;s:6:\"status\";N;s:4:\"path\";N;}"],"placid_social_images_temp_template_built_from":[null],"placid_social_images_temp_template":[null],"placid_social_images_temp_twitter":["a:7:{s:10:\"built_from\";N;s:8:\"template\";N;s:3:\"url\";N;s:5:\"width\";N;s:6:\"height\";N;s:6:\"status\";N;s:4:\"path\";N;}"],"placid_social_images_temp_pinterest":["a:7:{s:10:\"built_from\";N;s:8:\"template\";N;s:3:\"url\";N;s:5:\"width\";N;s:6:\"height\";N;s:6:\"status\";N;s:4:\"path\";N;}"],"rank_math_analytic_object_id":["170"],"_pretty-link":["269"],"wpil_sync_error":["1"],"isc_post_images":["a:3:{i:12584;s:73:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino-2-scaled.jpg\";i:12586;s:63:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep.jpg\";i:30896;a:2:{s:3:\"src\";s:87:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/velocidade-exercicios-scaled.jpeg\";s:9:\"thumbnail\";b:1;}}"],"_uag_page_assets":["a:9:{s:3:\"css\";s:0:\"\";s:2:\"js\";s:0:\"\";s:18:\"current_block_list\";a:0:{}s:8:\"uag_flag\";b:0;s:11:\"uag_version\";i:1779897785;s:6:\"gfonts\";a:0:{}s:10:\"gfonts_url\";s:0:\"\";s:12:\"gfonts_files\";a:0:{}s:14:\"uag_faq_layout\";b:0;}"],"_plp_post_keywords_updated_at":["2024-07-29 01:52:15"],"_plp_post_urls_updated_at":["2024-07-29 01:53:22"],"wpil_sync_report3":["1"],"wpil_links_inbound_internal_count":["0"],"wpil_links_inbound_internal_count_data":["a:0:{}"],"wpil_links_outbound_internal_count":["6"],"wpil_links_outbound_internal_count_data":["a:6:{i:0;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:68:\"https:\/\/ginasiovirtual.com\/quanto-tempo-devo-descansar-entre-series\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:12506;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:12:\"neste artigo\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:1;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:58:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:124;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:6:\"supino\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:2;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:56:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:177;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:10:\"peso morto\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:3;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:57:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:195;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:11:\"agachamento\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:4;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:64:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:225;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:15:\"press de ombros\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:5;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:68:\"https:\/\/ginasiovirtual.com\/quanto-tempo-devo-descansar-entre-series\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";r:7;s:6:\"anchor\";s:61:\"d\u00e1 tempo suficiente entre s\u00e9ries para conseguires recuperar\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}}"],"wpil_links_outbound_external_count":["0"],"wpil_links_outbound_external_count_data":["a:0:{}"],"wpil_sync_report2_time":["2024-08-11T21:00:12+00:00"],"_seopress_titles_desc":["Descobre com que velocidade deves fazer os exerc\u00edcios para hipertrofia: r\u00e1pida na fase conc\u00eantrica e controlada na exc\u00eantrica. Melhora j\u00e1 os teus treinos!"],"_seopress_analysis_target_kw":["com que velocidade devo fazer os exerc\u00edcios,exerc\u00edcios gin\u00e1sio devagar para baixo r\u00e1pido para cima,velocidade dos exerc\u00edcios,velocidade de execu\u00e7\u00e3o dos exerc\u00edcios na muscula\u00e7\u00e3o"],"_seopress_titles_title":["Velocidade de Execu\u00e7\u00e3o dos Exerc\u00edcios para Hipertrofia"],"_elementor_page_assets":["a:0:{}"]},"uagb_featured_image_src":{"full":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/velocidade-exercicios-scaled.jpeg",1700,1134,false],"thumbnail":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/velocidade-exercicios-scaled-150x150.jpeg",150,150,true],"medium":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/velocidade-exercicios-scaled-300x200.jpeg",300,200,true],"medium_large":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/velocidade-exercicios-scaled-768x512.jpeg",768,512,true],"large":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/velocidade-exercicios-scaled-1300x867.jpeg",1300,867,true],"1536x1536":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/velocidade-exercicios-scaled-1536x1025.jpeg",1536,1025,true],"2048x2048":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/velocidade-exercicios-scaled.jpeg",1700,1134,false],"trp-custom-language-flag":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/velocidade-exercicios-scaled-18x12.jpeg",18,12,true]},"uagb_author_info":{"display_name":"GinasioVirtual","author_link":"https:\/\/ginasiovirtual.com\/de\/author\/ginasiovirtual\/"},"uagb_comment_info":0,"uagb_excerpt":"\ufeff Depois de discutirmos o tempo que deves descansar entre cada s\u00e9rie neste artigo, vamos agora abordar outro tema interessante, que \u00e9 o tempo de [&hellip;]","_links":{"self":[{"href":"https:\/\/ginasiovirtual.com\/de\/wp-json\/wp\/v2\/posts\/12576","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ginasiovirtual.com\/de\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ginasiovirtual.com\/de\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ginasiovirtual.com\/de\/wp-json\/wp\/v2\/users\/1218"}],"replies":[{"embeddable":true,"href":"https:\/\/ginasiovirtual.com\/de\/wp-json\/wp\/v2\/comments?post=12576"}],"version-history":[{"count":0,"href":"https:\/\/ginasiovirtual.com\/de\/wp-json\/wp\/v2\/posts\/12576\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ginasiovirtual.com\/de\/wp-json\/wp\/v2\/media\/30896"}],"wp:attachment":[{"href":"https:\/\/ginasiovirtual.com\/de\/wp-json\/wp\/v2\/media?parent=12576"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ginasiovirtual.com\/de\/wp-json\/wp\/v2\/categories?post=12576"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ginasiovirtual.com\/de\/wp-json\/wp\/v2\/tags?post=12576"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}