{"id":38264,"date":"2021-06-02T14:52:39","date_gmt":"2021-06-02T13:52:39","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=38264"},"modified":"2021-08-22T08:21:37","modified_gmt":"2021-08-22T07:21:37","slug":"wie-man-gluteos-schnell-anhebt","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/de\/como-aumentar-os-gluteosrapido\/","title":{"rendered":"So vergr\u00f6\u00dfern Sie Ihre Ges\u00e4\u00dfmuskulatur ... schnell"},"content":{"rendered":"<h2><strong>O guia completo para aumentares os gl\u00fateos<\/strong><\/h2>\n\n<p>Gl\u00fateos, o grupo muscular que a grande maioria das mulheres que anda no gin\u00e1sio procura, especialmente, desenvolver.<\/p>\n<p>E poucas coisas d\u00e3o tanto nas vistas com uns bons gl\u00fateos.<\/p>\n<p>Para al\u00e9m disso, os gl\u00fateos s\u00e3o um dos maiores grupos musculares do nosso corpo, e participam em imensos exerc\u00edcios como o agachamento ou mesmo a corrida.<\/p>\n<p>Se o que procuras \u00e9 desenvolver uns bons gl\u00fateos, est\u00e1s no s\u00edtio certo, j\u00e1 que vamos abordar os temas essenciais para o conseguir como por exemplo.<\/p>\n<ul>\n<li>Os melhores exerc\u00edcios para os gl\u00fateos.<\/li>\n<li>Excelentes planos de treino para gl\u00fateos.<\/li>\n<li>Tipps, um sie schnell zu entwickeln.<\/li>\n<\/ul>\n<p>Se tens treinado e treinado\u2026e treinado, e nada muda, isso est\u00e1 prestes a mudar ap\u00f3s leres este artigo, e claro, colocares em pr\u00e1tica.<\/p>\n<h2><strong>Como aumentar os gl\u00fateos<\/strong><\/h2>\n<p>Podemos resumir em tr\u00eas pontos a base para conseguires os tais gl\u00fateos que tanto procuras.<\/p>\n<ul>\n<li>Usar os exerc\u00edcios certos para os desenvolver.<\/li>\n<li>Werden Sie mit der Zeit immer st\u00e4rker.<\/li>\n<li>Essen Sie genug f\u00fcr den Muskelaufbau.<\/li>\n<\/ul>\n<p>Vamos ent\u00e3o abordar em maior detalhe cada um dos tr\u00eas pontos.<\/p>\n<h2><strong>1. Usar os exerc\u00edcios certos para desenvolver os gl\u00fateos<\/strong><\/h2>\n<p>A maior parte dos guias para aumentar os gl\u00fateos recomendam demasiados exerc\u00edcios isoladores e m\u00e1quinas, e poucos exerc\u00edcios compostos.<\/p>\n<p>Isto \u00e9 errado.<\/p>\n<p>O segredo para conseguir uns bons gl\u00fateos \u00e9 ficar o mais forte poss\u00edvel nos exerc\u00edcios compostos que treinam gl\u00fateos, n\u00e3o \u00e9 andar a passear nas m\u00e1quinas.<\/p>\n<p>Isto significa que deves passar a maioria do tempo no gin\u00e1sio a fazer exerc\u00edcios como o agachamento, peso morto, hip thrusts ou lunges e deixar os exerc\u00edcios isolados para o final do treino.<\/p>\n<p>Uma boa regra a seguir \u00e9 que 80% do teu tempo no gin\u00e1sio deve ir para os exerc\u00edcios compostos que trabalham os gl\u00fateos, e os restantes 20% podes usar em exerc\u00edcios isoladores e m\u00e1quinas.<\/p>\n<h2><strong>2. Vai ganhando for\u00e7a ao longo do tempo<\/strong><\/h2>\n<p>Se parares de ficar mais forte, os teus gl\u00fateos v\u00e3o parar de crescer (isto aplica-se a todos os grupos musculares).<\/p>\n<p>\u00c9 por isso que deves tentar acrescentar peso ou repeti\u00e7\u00f5es em todos os exerc\u00edcios e em todos os treinos.<\/p>\n<p>Por vezes vais conseguir, outras vezes nem por isso. \u00c9 normal.<\/p>\n<p>Isto \u00e9 chamado sobrecarga progressiva e \u00e9 a forma que leva o m\u00fasculo a crescer.<\/p>\n<p>Ao usares mais carga os teus m\u00fasculos v\u00e3o precisar de se adaptar a esse est\u00edmulo, e portanto, crescer.<\/p>\n<p>E qual \u00e9 a melhor maneira de ganhar for\u00e7a?<\/p>\n<p>Deixa o treino de altas repeti\u00e7\u00f5es de lado e treina com peso a s\u00e9rio.<\/p>\n<p><strong>O que \u00e9 peso a s\u00e9rio?<\/strong><\/p>\n<p>Utiliza pesos a rondar os 75%-85% da tua repeti\u00e7\u00e3o m\u00e1xima, ou simplificando, entre 8-10 repeti\u00e7\u00f5es (~75% da tua repeti\u00e7\u00e3o m\u00e1xima) a 4-6 repeti\u00e7\u00f5es (~85%).<\/p>\n<p>Se nunca calculaste a tua repeti\u00e7\u00e3o m\u00e1xima, ou simplesmente n\u00e3o o queres fazer, as 8-10 repeti\u00e7\u00f5es e 4-6 devem ser executadas de forma a que n\u00e3o consigas mais nenhuma para al\u00e9m deste limite, ou talvez mais uma.<\/p>\n<p>Aten\u00e7\u00e3o, n\u00e3o estamos a falar de ir \u00e0 falha.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/como-aumentar-os-gluteos-1.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-full wp-image-38319\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/como-aumentar-os-gluteos-1.jpg\" alt=\"wie man die Ges\u00e4\u00dfmuskulatur st\u00e4rkt\" width=\"1285\" height=\"857\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/como-aumentar-os-gluteos-1.jpg 1285w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/como-aumentar-os-gluteos-1-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/como-aumentar-os-gluteos-1-768x512.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/como-aumentar-os-gluteos-1-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/como-aumentar-os-gluteos-1-610x407.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/como-aumentar-os-gluteos-1-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/como-aumentar-os-gluteos-1-20x13.jpg 20w\" sizes=\"(max-width: 1285px) 100vw, 1285px\" \/><\/a><\/p>\n<h2><strong>3. Essen Sie genug, um den Muskelaufbau zu unterst\u00fctzen.<\/strong><\/h2>\n<p>Para conseguires maximizar o crescimento dos gl\u00fateos vais precisar de um pequeno excedente cal\u00f3rico.<\/p>\n<p>Come\u00e7a por ingerir mais 10% de calorias do que seria o teu valor para manuten\u00e7\u00e3o.<\/p>\n<p>V\u00ea os resultados e caso seja necess\u00e1rio, adapta.<\/p>\n<p>A raz\u00e3o para o excedente cal\u00f3rico \u00e9 simples.<\/p>\n<p>Um regime hipercal\u00f3rico optimiza a capacidade de crescimento muscular do teu corpo, melhorando bastante a capacidade de recupera\u00e7\u00e3o e adapta\u00e7\u00e3o ao treino.<\/p>\n<p>A \u00fanica excep\u00e7\u00e3o a esta regra \u00e9 caso sejas completamente novo no gin\u00e1sio e nunca tenhas visto um halter \u00e0 frente.<\/p>\n<p>Nesse caso podes manter uma alimenta\u00e7\u00e3o com calorias para manuten\u00e7\u00e3o e mesmo assim aumentares os teus gl\u00fateos.<\/p>\n<p>Eventualmente, normalmente ap\u00f3s um ano, ou menos, de treinos regulares, vais precisar tamb\u00e9m do excedente cal\u00f3rico para continuares a ganhar m\u00fasculo.<\/p>\n<p>N\u00e3o te esque\u00e7as que precisas de comer prote\u00edna suficiente para que a tua massa muscular recupere e cres\u00e7a de forma eficaz.<\/p>\n<h2><strong>Exerc\u00edcios para desenvolver os gl\u00fateos rapidamente<\/strong><\/h2>\n<p>Agora j\u00e1 sabes que quando se trata de trabalhar os gl\u00fateos, a maioria das pessoas foca-se nos exerc\u00edcios errados.<\/p>\n<p>Para al\u00e9m disso, gastam muito tempo a fazer treino com altas repeti\u00e7\u00f5es em vez de usarem cargas mais altas e assim ficando mais fortes.<\/p>\n<p>\u00c9 por isso que os exerc\u00edcios nesta lista s\u00e3o exerc\u00edcios compostos que te permitem levantar cargas mais altas e de forma segura ir acrescentando peso ao longo do tempo.<\/p>\n<p>Exactamente o que traz melhores e mais r\u00e1pidos resultados.<\/p>\n<h2><strong>Langhantel-Kniebeuge<\/strong><\/h2>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/AGACHAMENTO-PERNAS.gif\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-38210\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/AGACHAMENTO-PERNAS.gif\" alt=\"Langhantel-Kniebeuge\" width=\"360\" height=\"202\" \/><\/a><\/p>\n<p><strong>Warum?<\/strong><br \/>\nO agachamento com barra \u00e9 o exerc\u00edcio mais eficaz para desenvolver for\u00e7a no geral e m\u00fasculo, e treina os gl\u00fateos de forma mais eficaz do que a maioria dos chamados exerc\u00edcios para gl\u00fateos.<\/p>\n<p>Zweite <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12173958\/\" target=\"_blank\" rel=\"noopener\" data-schema-attribute=\"\">diese Studie<\/a>, quanto mais desceres no movimento, maior \u00e9 a activa\u00e7\u00e3o dos gl\u00fateos.<\/p>\n<h2><strong>Kreuzheben mit Langhantel<\/strong><\/h2>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/Peso-Morto-Gif-2.gif\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-178\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/Peso-Morto-Gif-2.gif\" alt=\"Eigengewicht\" width=\"360\" height=\"202\" \/><\/a><\/p>\n<p><strong>Warum?<\/strong><\/p>\n<p>O peso morto \u00e9 sem d\u00favida o melhor exerc\u00edcio para trabalhar a parte posterior do teu corpo, incluindo os teus gl\u00fateos.<\/p>\n<p>Tamb\u00e9m te permite usar cargas altas, o que \u00e9 ideal para ganhar for\u00e7a e m\u00fasculo.<\/p>\n<p>Se n\u00e3o conseguires, por alguma raz\u00e3o, fazer o peso morto convencional, tenta o <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto-sumo-2\/\"  rel=\"noopener\" data-schema-attribute=\"\">Saft Eigengewicht<\/a> oder der <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto-com-trap-bar\/\"  rel=\"noopener\" data-schema-attribute=\"\">Kreuzheben mit Fallstange<\/a>.<\/p>\n<p>Ambos treinam os gl\u00fateos com bastante efic\u00e1cia e algumas pessoas sentem-se melhor a fazer estas varia\u00e7\u00f5es.<\/p>\n<h2><strong>H\u00fcftsto\u00df<\/strong><\/h2>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/Hip-Thrust.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-38269\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/Hip-Thrust.jpg\" alt=\"H\u00fcftsto\u00df\" width=\"1024\" height=\"366\" \/><\/a><\/p>\n<p><strong>Warum?<\/strong><\/p>\n<p>Devido \u00e0 forma como a barra est\u00e1 colocada durante este movimento, os teus gl\u00fateos s\u00e3o for\u00e7ados a trabalhar arduamente em toda a extens\u00e3o do movimento.<\/p>\n<h2><strong>Ausfallschritte mit der Langhantel<\/strong><\/h2>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/lunges-com-barra.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-38270\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/lunges-com-barra.jpg\" alt=\"Ausfallschritte mit der Langhantel\" width=\"1024\" height=\"543\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/lunges-com-barra.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/lunges-com-barra-300x159.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/lunges-com-barra-768x407.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/lunges-com-barra-18x10.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/lunges-com-barra-610x323.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/lunges-com-barra-16x8.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/lunges-com-barra-20x11.jpg 20w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n<p><strong>Warum?<\/strong><\/p>\n<p>Segundo este estudo, os lunges s\u00e3o um dos melhores exerc\u00edcios para treinar todos os teus membros inferiores, incluindo os gl\u00fateos.<\/p>\n<p>Outra vantagem deste exerc\u00edcio \u00e9 o trabalho de equil\u00edbrio e coordena\u00e7\u00e3o que leva a exercitar os m\u00fasculos estabilizadores.<\/p>\n<h2><strong>Agachamento b\u00falgaro com halteres<\/strong><\/h2>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/agachamento-bulgaro.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-38271\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/agachamento-bulgaro.jpg\" alt=\"Bulgarische Kniebeuge\" width=\"1024\" height=\"663\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/agachamento-bulgaro.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/agachamento-bulgaro-300x194.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/agachamento-bulgaro-768x497.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/agachamento-bulgaro-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/agachamento-bulgaro-610x395.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/agachamento-bulgaro-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/agachamento-bulgaro-16x10.jpg 16w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n<p><strong>Warum?<\/strong><\/p>\n<p>Zweite <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22222320\/\" target=\"_blank\" rel=\"noopener\" data-schema-attribute=\"\">diese Studie<\/a>, o agachamento b\u00falgaro com halteres \u00e9 um excelente exerc\u00edcio para treinar os gl\u00fateos.<\/p>\n<p>Como o agachamento b\u00falgaro treina apenas uma perna de cada vez, \u00e9 bastante \u00fatil para identificar e resolver poss\u00edveis desequil\u00edbrios musculares que possas ter.<\/p>\n<h2><strong>Rum\u00e4nisches Langhantel-Kreuzheben<\/strong><\/h2>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/peso-morto-romeno-com-barra.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-38272\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/peso-morto-romeno-com-barra.jpg\" alt=\"Rum\u00e4nisches Kreuzheben mit Langhantel\" width=\"1024\" height=\"650\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/peso-morto-romeno-com-barra.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/peso-morto-romeno-com-barra-300x190.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/peso-morto-romeno-com-barra-768x488.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/peso-morto-romeno-com-barra-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/peso-morto-romeno-com-barra-610x387.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/peso-morto-romeno-com-barra-16x10.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/peso-morto-romeno-com-barra-20x13.jpg 20w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n<p><strong>Warum?<\/strong><\/p>\n<p>O peso morto romeno treina a zona posterior do corpo de uma forma bastante similar ao peso morto convencional, no entanto, a diferen\u00e7a do movimento, coloca maior enf\u00e2se nos isquiotibiais e nos gl\u00fateos e menos nas costas em compara\u00e7\u00e3o com a varia\u00e7\u00e3o comum.<\/p>\n<p>\u00c9 tamb\u00e9m menos cansativo do que o peso morto convencional, o que significa que o podes fazer mais vezes no teu treino.<\/p>\n<h2><strong>5 Treinos para aumentar os gl\u00fateos<\/strong><\/h2>\n<p>At\u00e9 agora j\u00e1 fal\u00e1mos sobre como deves treinar e comer para aumentar os teus gl\u00fateos, tal como os melhores exerc\u00edcios para isso.<\/p>\n<p>Est\u00e1 na hora de falar sobre planos de treino.<\/p>\n<h4><strong>Plano de treino 1 \u2013 Barras<\/strong><\/h4>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener\" data-schema-attribute=\"\">Langhantel-Kniebeuge<\/a> \u2013 3 s\u00e9ries x 4-6 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto-romeno-com-barra\/\"  rel=\"noopener\" data-schema-attribute=\"\">Rum\u00e4nisches Eigengewicht<\/a> \u2013 3 S\u00e4tze x 8-10 Wiederholungen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges-com-barra\/\"  rel=\"noopener\" data-schema-attribute=\"\">Ausfallschritte mit der Langhantel<\/a> \u2013 3 S\u00e4tze x 8-10 Wiederholungen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/hip-thrust\/\"  rel=\"noopener\" data-schema-attribute=\"\">H\u00fcftschub mit Langhantel<\/a> \u2013 3 S\u00e4tze x 8-10 Wiederholungen<\/li>\n<\/ul>\n<p>Se preferires barras, ou estiveres limitado ao treino com barras, este \u00e9 um dos melhores treinos que podes fazer para aumentar os teus gl\u00fateos.<\/p>\n<p>Exerc\u00edcios com barra s\u00e3o \u00f3ptimos para levantar cargas mais altas e ganhar for\u00e7a.<\/p>\n<h4><strong>Plano de treino 2 \u2013 Halteres<\/strong><\/h4>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento-bulgaro-2\/\"  rel=\"noopener\" data-schema-attribute=\"\">Bulgarische Kniebeuge<\/a> \u2013 3 s\u00e9ries x 4-6 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/peso-morto-romeno-com-halteres\/\"  rel=\"noopener\" data-schema-attribute=\"\">Rum\u00e4nisches Kreuzheben mit Kurzhanteln<\/a> \u2013 3 S\u00e4tze x 8-10 Wiederholungen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\"  rel=\"noopener\" data-schema-attribute=\"\">Ausfallschritte mit Kurzhanteln<\/a> \u2013 3 S\u00e4tze x 8-10 Wiederholungen<\/li>\n<\/ul>\n<p>Caso apenas tenhas acesso a halteres, tens aqui um plano de treino que te vai ajudar a desenvolver significativamente os teus gl\u00fateos.<\/p>\n<h4><strong>Plano de treino 3 \u2013 Barras e halteres<\/strong><\/h4>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener\" data-schema-attribute=\"\">Langhantel-Kniebeuge<\/a> \u2013 3 s\u00e9ries x 4-6 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/hip-thrust\/\"  rel=\"noopener\" data-schema-attribute=\"\">H\u00fcftschub mit Langhantel<\/a> \u2013 3 S\u00e4tze x 8-10 Wiederholungen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/peso-morto-romeno-com-halteres\/\"  rel=\"noopener\" data-schema-attribute=\"\">Rum\u00e4nisches Kreuzheben mit Kurzhanteln<\/a> \u2013 3 S\u00e4tze x 8-10 Wiederholungen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento-bulgaro-2\/\"  rel=\"noopener\" data-schema-attribute=\"\">Bulgarische Kniebeuge<\/a> \u2013 3 s\u00e9ries x 8 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p>Um treino completo com exerc\u00edcios de barra no in\u00edcio para o uso de cargas superiores, seguido de movimentos com halteres para complementar o treino.<\/p>\n<p>Este \u00e9 basicamente o treino ideal para desenvolveres os gl\u00fateos.<\/p>\n<h4><strong>Plano de treino 4 \u2013 Sem pesos<\/strong><\/h4>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento-bulgaro-2\/\"  rel=\"noopener\" data-schema-attribute=\"\">Bulgarische Kniebeuge<\/a> \u2013 3 s\u00e9ries x 10-20 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento-com-uma-perna\/\"  rel=\"noopener\" data-schema-attribute=\"\">Einbeinige Kniebeuge<\/a> \u2013 3 s\u00e9ries x 10-20 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/ponte\/\"  rel=\"noopener\" data-schema-attribute=\"\">Br\u00fccke<\/a> \u2013 3 s\u00e9ries x 10-20 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p>Ein einfacher, effizienter Trainingsplan, der \u00fcberall durchgef\u00fchrt werden kann.<\/p>\n<p>N\u00e3o se compara por exemplo ao plano de treino 3, mas em situa\u00e7\u00f5es em que n\u00e3o temos acesso a um gin\u00e1sio, \u00e9 \u00f3ptimo.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/aumentar-os-gluteos.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-38320\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/aumentar-os-gluteos.jpg\" alt=\"Vergr\u00f6\u00dfern Sie die Ges\u00e4\u00dfmuskulatur\" width=\"1292\" height=\"753\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/aumentar-os-gluteos.jpg 1292w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/aumentar-os-gluteos-300x175.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/aumentar-os-gluteos-768x448.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/aumentar-os-gluteos-18x10.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/aumentar-os-gluteos-16x9.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/aumentar-os-gluteos-610x356.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/aumentar-os-gluteos-20x12.jpg 20w\" sizes=\"(max-width: 1292px) 100vw, 1292px\" \/><\/a><\/p>\n<h2><strong>4 dicas para aumentar os gl\u00fateos rapidamente<\/strong><\/h2>\n<h2><strong>1 \u2013 Paci\u00eancia<\/strong><\/h2>\n<p>Isto pode parecer contraintuitivo, j\u00e1 que o t\u00edtulo do artigo \u00e9 como aumentar os gl\u00fateos\u2026r\u00e1pido, mas a realidade \u00e9 que existe um limite para a rapidez com que consegues construir m\u00fasculo nos teus gl\u00fateos (ou qualquer outro m\u00fasculo).<\/p>\n<p>Conta com 8 a 12 semanas de esfor\u00e7o consistente antes de ver quaisquer mudan\u00e7as evidentes na apar\u00eancia dos teus gl\u00fateos.<\/p>\n<p>\u00c9 um projeto de longo prazo, e mesmo depois de conseguires os gl\u00fateos que desejavas, tens de continuar a treinar adequadamente se os quiseres manter.<\/p>\n<h2><strong>2 \u2013 Tenta aumentar a carga em todos os treinos<\/strong><\/h2>\n<p>Para o m\u00fasculo crescer precisa de um est\u00edmulo.<\/p>\n<p>Esse est\u00edmulo \u00e9 o peso. O aumento de peso. Novas cargas.<\/p>\n<p>Isto vai levar a que o m\u00fasculo se adapte e cres\u00e7a para conseguir lidar com as novas cargas.<\/p>\n<p>Und dann versucht man immer wieder, die Lasten zu heben.<\/p>\n<p>O processo repete-se e as cal\u00e7as come\u00e7am a ficar muito justas.<\/p>\n<p>Est\u00e1s no bom caminho.<\/p>\n<h2><strong>3 \u2013 N\u00e3o exageres no treino<\/strong><\/h2>\n<p>Mais uma vez, um pouco contraintuitivo, mas necess\u00e1rio.<\/p>\n<p>O n\u00e3o exageres no treino significa n\u00e3o fazeres s\u00e9ries infinitas ou ir \u00e0 falha em todas elas.<\/p>\n<p>Es bedeutet, dem Plan zu folgen und dem Prozess zu vertrauen.<\/p>\n<p>Desde que ajustes as cargas correctamente, tenhas uma boa alimenta\u00e7\u00e3o, descanses o suficiente e sejas consistente no treino, ter\u00e1s resultados.<\/p>\n<p>Agora, se acampares no gin\u00e1sio todos os dias porque pensas que vais ter resultados mais r\u00e1pidos, vais ter uma desilus\u00e3o.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/gluteos4.jpeg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-38321\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/gluteos4.jpeg\" alt=\"Ges\u00e4\u00dfmuskeln4\" width=\"620\" height=\"349\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/gluteos4.jpeg 620w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/gluteos4-300x169.jpeg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/gluteos4-18x10.jpeg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/gluteos4-390x220.jpeg 390w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/gluteos4-20x11.jpeg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/gluteos4-610x343.jpeg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/gluteos4-16x9.jpeg 16w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/a><\/p>\n<h2><strong>4 \u2013 Suplementos<\/strong><\/h2>\n<p>Das Unwichtigste zum Schluss.<\/p>\n<p>N\u00e3o h\u00e1 nenhum suplemento obrigat\u00f3rio e consegues muito bem ter excelentes resultados sem eles.<\/p>\n<p>Einige k\u00f6nnen jedoch helfen.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\"  rel=\"noopener\" data-schema-attribute=\"\"><strong>Molkenprotein<\/strong><\/a> \u2013 O suplemento mais conhecido e utilizado por quem anda no gin\u00e1sio.<\/p>\n<p>\u00c9 \u00fatil para atingires as tuas necessidades di\u00e1rias de prote\u00edna de uma forma simples e pr\u00e1tica.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-a-creatina\/\"  rel=\"noopener\" data-schema-attribute=\"\"><strong>Kreatin<\/strong><\/a> \u2013 Um dos poucos suplementos provados que realmente funcionam.<\/p>\n<p>Aumento de for\u00e7a, massa muscular e performance.<\/p>\n<p>Vai ajudar a acelerar o projeto gl\u00fateos.<\/p>\n<p><strong>Pr\u00e9-treino<\/strong> \u2013 Caso sintas que precisas de algo para te dar um empurr\u00e3o para treinar, um pr\u00e9-treino pode ajudar.<\/p>\n<p>Para quem treina de manh\u00e3, bem cedo, por exemplo, pode ajudar a acordar e a conseguir ter um maior rendimento no treno.<\/p>\n<p>Artikel angepasst an den Artikel von <a href=\"https:\/\/legionathletics.com\/how-to-get-a-bigger-rounder-butt\" target=\"_blank\" rel=\"noopener\" data-schema-attribute=\"\">Leichtathletik der Legion<\/a>.<\/p>\n<ul>\n<li><a title=\"\u00dcbungen, die bei Ihrem Training im Fitnessstudio nicht fehlen d\u00fcrfen\" href=\"https:\/\/ginasiovirtual.com\/os-exercicios-que-nao-podem-faltar-no-teu-treino-de-ginasio\/\"  rel=\"noopener\">Os exerc\u00edcios que n\u00e3o podem faltar no teu treino de gin\u00e1sio.<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>O guia completo para aumentares os gl\u00fateos Gl\u00fateos, o grupo muscular que a grande maioria das mulheres que anda no gin\u00e1sio procura, especialmente, desenvolver. E [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":38318,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Exerc\u00edcios para Gl\u00fateos: Aumenta os Teus R\u00e1pido","_seopress_titles_desc":"Descobre como aumentar os gl\u00fateos com exerc\u00edcios eficazes e planos de treino. 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