{"id":40326,"date":"2022-09-27T03:12:40","date_gmt":"2022-09-27T02:12:40","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=40326"},"modified":"2023-05-20T10:04:35","modified_gmt":"2023-05-20T09:04:35","slug":"ashley-kaltwasser-trainingsplan-2","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/de\/ashley-kaltwasser-o-plano-de-treino-completo-2\/","title":{"rendered":"Ashley Kaltwasser, der komplette Trainingsplan"},"content":{"rendered":"<h2><strong>Entdecken Sie den Trainingsplan der Sportlerin Ashley Kaltwasser<\/strong><\/h2>\n<p>Ashley Kaltwasser foi a vencedora da categoria Bikini no Olympia 2015. N\u00e3o s\u00f3 no Olympia 2015, mas tamb\u00e9m nos dois anos anteriores!<\/p>\n<p>\u00c9 uma atleta americana, que mede 1,65m e pesa 55kg.<\/p>\n<p>Faz cinco treinos semanais, em que aposta normalmente em 3 a 4 s\u00e9ries por exerc\u00edcio e 10 repeti\u00e7\u00f5es. Para al\u00e9m disso faz treino cardio tr\u00eas vezes por semana.<\/p>\n<p>Entdecken Sie Ashley Kaltwassers Trainingsplan.<\/p>\n<p>Caso n\u00e3o conhe\u00e7as algum exerc\u00edcio, basta clicares em cima do nome para teres acesso a uma imagem do mesmo.<\/p>\n<h2 style=\"text-align: center;\"><strong>Segunda-Feira\u00a0 &#8211; Pernas<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/agachamento-smith.jpg\"  rel=\"noopener\">Smith-Kniebeuge<\/a> \u2013 4 S\u00e4tze x 10 Wiederholungen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\"  rel=\"noopener\">Beinbeuger<\/a> \u2013 4 S\u00e4tze x 10 Wiederholungen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/agachamento-1-perna.jpg\"  rel=\"noopener\">Einbeinige Kniebeuge<\/a> \u2013 3 S\u00e4tze x 10 Wiederholungen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/peso-morto-pernas-esticadas.jpg\"  rel=\"noopener\">Kreuzheben mit gestreckten Beinen<\/a> \u2013 3 S\u00e4tze x 10 Wiederholungen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/agachamento-sumo.jpg\"  rel=\"noopener\">Sumo-Kniebeuge mit Kurzhanteln<\/a> \u2013 3 S\u00e4tze x 10 Wiederholungen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-de-gemeos-em-maquina-sentado\/\"  rel=\"noopener\">Wadenheben<\/a> \u2013 3 s\u00e9ries x 20 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley-kaltwasser2.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-9220 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley-kaltwasser2.jpg\" alt=\"Ashley Kaltwasser-Trainingsplan\" width=\"1320\" height=\"1020\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley-kaltwasser2.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley-kaltwasser2-300x232.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley-kaltwasser2-768x593.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley-kaltwasser2-1300x1005.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley-kaltwasser2-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley-kaltwasser2-1024x792.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley-kaltwasser2-20x15.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley-kaltwasser2-600x464.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley-kaltwasser2-610x471.jpg 610w\" sizes=\"(max-width: 1320px) 100vw, 1320px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Ter\u00e7a-Feira \u2013 Peito, tr\u00edceps e cardio<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-halter\/\"  rel=\"noopener\">Brustdr\u00fccken mit Kurzhanteln<\/a> \u2013 4 s\u00e9ries x 10 repeti\u00e7\u00f5es (Alterna entre plano e inclinado)<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peck-deck\/\"  rel=\"noopener\">PeckDeck<\/a> \u2013 3 S\u00e4tze x 10 Wiederholungen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/\"  rel=\"noopener\">Extens\u00e3o de tr\u00edceps na m\u00e1quina<\/a> \u2013 3 S\u00e4tze x 10 Wiederholungen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/fundos-na-cadeira-com-peso.jpg\"  rel=\"noopener\">Mit Gewicht auf den Stuhl sto\u00dfen<\/a> \u2013 3 S\u00e4tze x 10 Wiederholungen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/flexoes-com-maos-juntas.jpg\"  rel=\"noopener\">Flex\u00f5es com m\u00e3os juntas<\/a> \u2013 3 s\u00e9ries x 20 repeti\u00e7\u00f5es<\/li>\n<li>25 Minuten Cardio<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley15.png\"><img decoding=\"async\" class=\"aligncenter wp-image-9227\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley15.png\" alt=\"Ashley Kaltwasser-Training\" width=\"500\" height=\"748\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Quarta-Feira \u2013 Costas e b\u00edceps<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes\/\"  rel=\"noopener\">Erhebungen<\/a> \u2013 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/\"  rel=\"noopener\">Remada na m\u00e1quina com cabo<\/a> \u2013 3 s\u00e9ries x 10 repeti\u00e7\u00f5es*<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/remada-trx.png\"  rel=\"noopener\">TRX-Reihe<\/a> \u2013 3 s\u00e9ries x 10 repeti\u00e7\u00f5es*<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/hiperextensoes-invertidas.jpg\"  rel=\"noopener\">Umgekehrte Hyperextensionen<\/a> \u2013 3 S\u00e4tze x 10 Wiederholungen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/curl-martelo.jpg\"  rel=\"noopener\">Hammercurl<\/a>\u00a0kombiniert mit <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\">Seiten<\/a> \u2013 3 S\u00e4tze x 15 Wiederholungen<\/li>\n<\/ul>\n<p>*Por vezes \u00e9 feito em supers\u00e9rie, e s\u00e3o adicionados alguns exerc\u00edcios funcionais.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley2.jpg\"><img decoding=\"async\" class=\"size-full wp-image-9222 aligncenter\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley2.jpg\" alt=\"ashley2\" width=\"1366\" height=\"1056\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley2.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley2-300x232.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley2-768x593.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley2-1300x1005.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley2-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley2-600x464.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley2-20x15.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley2-1024x792.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley2-610x471.jpg 610w\" sizes=\"(max-width: 1366px) 100vw, 1366px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Quinta-Feira \u2013 Gl\u00fateos e cardio<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/kickback-com-banda.jpg\"  rel=\"noopener\">Kickback com banda el\u00e1stica<\/a>\u00a0\u2013 3 S\u00e4tze x 15 Wiederholungen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/salto-pliom\u00e9trico.png\"  rel=\"noopener\">Salto pliom\u00e9trico<\/a> \u2013 3 S\u00e4tze x 10 Wiederholungen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/peso-morto-com-uma-perna.png\"  rel=\"noopener\">Einbeiniges Kreuzheben mit Hantel<\/a> \u2013 3 S\u00e4tze x 10 Wiederholungen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/kick-up-na-maquina-leg-curl.jpg\"  rel=\"noopener\">Kick up na m\u00e1quina de leg curl<\/a> \u2013 3 S\u00e4tze x 15 Wiederholungen <span style=\"text-decoration: underline;\">ODER<\/span>\u00a0<a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/eleva\u00e7\u00e3o-gluteos.jpg\"  rel=\"noopener\">Eleva\u00e7\u00e3o de gl\u00fateos<\/a> \u2013 3 s\u00e9ries x 5 repeti\u00e7\u00f5es<\/li>\n<li>30 Minuten Cardio<\/li>\n<\/ul>\n<p>*Alguns exerc\u00edcios podem ser feitos em circuito ou supers\u00e9rie<\/p>\n<h2 style=\"text-align: center;\"><strong>S\u00e1bado \u2013 Ombros e cardio<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\"  rel=\"noopener\">Schulterdr\u00fccken mit der Kurzhantel<\/a> \u2013 4 S\u00e4tze x 12 Wiederholungen <span style=\"text-decoration: underline;\">ODER<\/span>\u00a0<a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/eleva\u00e7\u00e3o-em-pino.jpg\"  rel=\"noopener\">Eleva\u00e7\u00e3o em pino<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\"  rel=\"noopener\">Seiten<\/a> \u2013 3 S\u00e4tze x 10 Wiederholungen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/frontais.jpg\"  rel=\"noopener\">Fronten<\/a> kombiniert mit <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\"  rel=\"noopener\">Seiten<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/posteriores-trxc.jpg\"  rel=\"noopener\">T-f\u00f6rmiger hinterer TRX<\/a> \u2013 3 S\u00e4tze x 10 Wiederholungen<\/li>\n<li>Cardio<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley3.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-9224 aligncenter\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley3.jpg\" alt=\"ashley3\" width=\"1366\" height=\"1056\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley3.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley3-300x232.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley3-768x593.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley3-1300x1005.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley3-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley3-610x471.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley3-600x464.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley3-1024x791.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley3-20x15.jpg 20w\" sizes=\"(max-width: 1366px) 100vw, 1366px\" \/><\/a><\/p>\n<h1 style=\"text-align: center;\"><strong>Extra<\/strong><\/h1>\n<p><span style=\"text-decoration: underline;\">Ficam aqui algumas dicas dadas pela Ashley Kaltwasser no seu Facebook para ajudar no desenvolvimento dos gl\u00fateos:<\/span><\/p>\n<p><strong>Mant\u00eam o peso nos calcanhares<\/strong> \u2013 Podes n\u00e3o pensar muito nisso, mas focares-te em puxar o peso atrav\u00e9s dos calcanhares, pode aumentar significamente a activa\u00e7\u00e3o dos teus gl\u00fateos e isquiotibiais em alguns exerc\u00edcios, como o agachamento, os lunges e o peso-morto.<\/p>\n<p><strong>Varia a coloca\u00e7\u00e3o dos p\u00e9s<\/strong> \u2013 Em vez de colocares os teus p\u00e9s para a frente, experimenta coloca-los com um \u00e2ngulo diferente. Experimenta coloca-los mais afastados, ou mais pr\u00f3ximos. Isto vai funcionar muito bem no agachamento e no peso-morto! Podes tamb\u00e9m tentar repeti\u00e7\u00f5es com apenas uma perna. Quando fizeres lunges, n\u00e3o te esque\u00e7as de experimentar lunges na diagonal e lunges cruzados.<\/p>\n<p><strong>Mant\u00eam os p\u00e9s alinhados com os joelhos<\/strong> \u2013 Isto \u00e9 importante para evitar les\u00f5es, e para conseguir tirar os melhores resultados do treino. Certifica-te que os joelhos n\u00e3o dobram para dentro ou para fora! Se isto acontecer, talvez seja uma boa ideia reduzir o peso para que a forma de execu\u00e7\u00e3o do exerc\u00edcio n\u00e3o sofra.<\/p>\n<p><strong>Utiliza a conex\u00e3o mente-m\u00fasculo<\/strong> \u2013 Vamos pensar no exerc\u00edcio que estamos a fazer e n\u00e3o nos limitarmos apenas a fazer o movimento. \u00c9 f\u00e1cil perder o foco quando estamos nas \u00faltimas s\u00e9ries. Concentra-te no m\u00fasculo que est\u00e1s a trabalhar.<\/p>\n<p><strong>Pr\u00e9-exaust\u00e3o dos gl\u00fateos<\/strong> \u2013 Tenta um pequeno esquema de altas repeti\u00e7\u00f5es e pouco peso de um exerc\u00edcio para gl\u00fateos antes de come\u00e7ares o teu treino! Um exemplo seria 20 repeti\u00e7\u00f5es de kickback com cabo (para cada perna) antes do in\u00edcio do treino!<\/p>\n<p><strong>Varia as repeti\u00e7\u00f5es e pesos<\/strong> \u2013 N\u00e3o deixes que os teus gl\u00fateos se habituem a um certo peso ou n\u00famero de repeti\u00e7\u00f5es. \u00c9 sempre bom ir mudando as coisas e surpreender o teu corpo! Isto \u00e9 tamb\u00e9m muito bom em termos mentais, j\u00e1 que n\u00e3o te vais aborrecer t\u00e3o depressa com o teu treino.<\/p>\n<p><strong>Introduz exerc\u00edcios pliom\u00e9tricos<\/strong> \u2013 Os exerc\u00edcios pliom\u00e9tricos s\u00e3o muito bons para tonificar os gl\u00fateos, e ainda por cima s\u00e3o poss\u00edveis de fazer praticamente em qualquer s\u00edtio!<\/p>\n<p>Informa\u00e7\u00e3o retirada do website evolutionofbodybuilding.net e do facebook oficial da atleta.<\/p>\n<p><a href=\"https:\/\/www.facebook.com\/BikiniProAshley\" target=\"_blank\" rel=\"nofollow noopener\">Facebook Ashley Kaltwasser<\/a><\/p>\n<p><a href=\"https:\/\/www.instagram.com\/ashleykfit\/\" target=\"_blank\" rel=\"nofollow noopener\" data-schema-attribute=\"mentions\">Instagram Ashley Kaltwasser<\/a><\/p>\n<p><a href=\"http:\/\/.\" target=\"_blank\" rel=\"noopener\">Offizielle Website<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Fica a conhecer o plano de treino da atleta Ashley Kaltwasser Ashley Kaltwasser foi a vencedora da categoria Bikini no Olympia 2015. N\u00e3o s\u00f3 no [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":40317,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"Plano de treino de Ashley Kaltwasser: dicas e s\u00e9ries","_seopress_titles_desc":"Descobre o plano de treino de Ashley Kaltwasser, atleta de topo e vencedora no Olympia. Dicas e rotinas para maximizar os 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N\u00e3o s\u00f3 no Olympia 2015, mas tamb\u00e9m nos dois anos anteriores!\\r\\n\\r\\n\u00c9 uma atleta americana, que mede 1,65m e pesa 55kg.\\r\\n\\r\\nFaz cinco treinos semanais, em que aposta normalmente em 3 a 4 s\u00e9ries por exerc\u00edcio e 10 repeti\u00e7\u00f5es. Para al\u00e9m disso faz treino cardio tr\u00eas vezes por semana.\\r\\n\\r\\nFica a conhecer o plano de treino da Ashley Kaltwasser.\\r\\n\\r\\nCaso n\u00e3o conhe\u00e7as algum exerc\u00edcio, basta clicares em cima do nome para teres acesso a uma imagem do mesmo.\\r\\n\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\r\\nSegunda-Feira\u00a0 - Pernas\\r\\n\\r\\n \\tAgachamento na Smith \u2013 4 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tLeg Curl \u2013 4 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tAgachamento com uma perna \u2013 3 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tPeso-morto com pernas esticadas \u2013 3 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tAgachamento sumo com halteres \u2013 3 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tEleva\u00e7\u00e3o de g\u00e9meos \u2013 3 s\u00e9ries x 20 repeti\u00e7\u00f5es\\r\\n\\r\\n\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\r\\nTer\u00e7a-Feira \u2013 Peito, tr\u00edceps e cardio\\r\\n\\r\\n \\tPress de peito com halteres \u2013 4 s\u00e9ries x 10 repeti\u00e7\u00f5es (Alterna entre plano e inclinado)\\r\\n \\tPeck-deck \u2013 3 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tExtens\u00e3o de tr\u00edceps na m\u00e1quina \u2013 3 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tFundos na cadeira com peso \u2013 3 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tFlex\u00f5es com m\u00e3os juntas \u2013 3 s\u00e9ries x 20 repeti\u00e7\u00f5es\\r\\n \\t25 minutos de cardio\\r\\n\\r\\n\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\r\\nQuarta-Feira \u2013 Costas e b\u00edceps\\r\\n\\r\\n \\tEleva\u00e7\u00f5es \u2013 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es\\r\\n \\tRemada na m\u00e1quina com cabo \u2013 3 s\u00e9ries x 10 repeti\u00e7\u00f5es*\\r\\n \\tRemada TRX \u2013 3 s\u00e9ries x 10 repeti\u00e7\u00f5es*\\r\\n \\tHiperextens\u00f5es invertidas \u2013 3 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tCurl martelo\u00a0combinados com laterais \u2013 3 s\u00e9ries x 15 repeti\u00e7\u00f5es\\r\\n\\r\\n*Por vezes \u00e9 feito em supers\u00e9rie, e s\u00e3o adicionados alguns exerc\u00edcios funcionais.\\r\\n\\r\\n\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\r\\nQuinta-Feira \u2013 Gl\u00fateos e cardio\\r\\n\\r\\n \\tKickback com banda el\u00e1stica\u00a0\u2013 3 s\u00e9ries x 15 repeti\u00e7\u00f5es\\r\\n \\tSalto pliom\u00e9trico \u2013 3 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tPeso-morto com uma perna c\/ halter \u2013 3 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tKick up na m\u00e1quina de leg curl \u2013 3 s\u00e9ries x 15 repeti\u00e7\u00f5es OU\u00a0Eleva\u00e7\u00e3o de gl\u00fateos \u2013 3 s\u00e9ries x 5 repeti\u00e7\u00f5es\\r\\n \\t30 minutos de cardio\\r\\n\\r\\n*Alguns exerc\u00edcios podem ser feitos em circuito ou supers\u00e9rie\\r\\n\\r\\n\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\r\\nS\u00e1bado \u2013 Ombros e cardio\\r\\n\\r\\n \\tPress de ombros com halteres \u2013 4 s\u00e9ries x 12 repeti\u00e7\u00f5es OU\u00a0Eleva\u00e7\u00e3o em pino\\r\\n \\tLaterais \u2013 3 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tFrontais combinados com laterais \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es\\r\\n \\tTRX posteriores em T \u2013 3 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tCardio\\r\\n\\r\\n\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\r\\nExtra\\r\\nFicam aqui algumas dicas dadas pela Ashley Kaltwasser no seu Facebook para ajudar no desenvolvimento dos gl\u00fateos:\\r\\n\\r\\nMant\u00eam o peso nos calcanhares \u2013 Podes n\u00e3o pensar muito nisso, mas focares-te em puxar o peso atrav\u00e9s dos calcanhares, pode aumentar significamente a activa\u00e7\u00e3o dos teus gl\u00fateos e isquiotibiais em alguns exerc\u00edcios, como o agachamento, os lunges e o peso-morto.\\r\\n\\r\\nVaria a coloca\u00e7\u00e3o dos p\u00e9s \u2013 Em vez de colocares os teus p\u00e9s para a frente, experimenta coloca-los com um \u00e2ngulo diferente. Experimenta coloca-los mais afastados, ou mais pr\u00f3ximos. Isto vai funcionar muito bem no agachamento e no peso-morto! Podes tamb\u00e9m tentar repeti\u00e7\u00f5es com apenas uma perna. Quando fizeres lunges, n\u00e3o te esque\u00e7as de experimentar lunges na diagonal e lunges cruzados.\\r\\n\\r\\nMant\u00eam os p\u00e9s alinhados com os joelhos \u2013 Isto \u00e9 importante para evitar les\u00f5es, e para conseguir tirar os melhores resultados do treino. Certifica-te que os joelhos n\u00e3o dobram para dentro ou para fora! Se isto acontecer, talvez seja uma boa ideia reduzir o peso para que a forma de execu\u00e7\u00e3o do exerc\u00edcio n\u00e3o sofra.\\r\\n\\r\\nUtiliza a conex\u00e3o mente-m\u00fasculo \u2013 Vamos pensar no exerc\u00edcio que estamos a fazer e n\u00e3o nos limitarmos apenas a fazer o movimento. \u00c9 f\u00e1cil perder o foco quando estamos nas \u00faltimas s\u00e9ries. Concentra-te no m\u00fasculo que est\u00e1s a trabalhar.\\r\\n\\r\\nPr\u00e9-exaust\u00e3o dos gl\u00fateos \u2013 Tenta um pequeno esquema de altas repeti\u00e7\u00f5es e pouco peso de um exerc\u00edcio para gl\u00fateos antes de come\u00e7ares o teu treino! Um exemplo seria 20 repeti\u00e7\u00f5es de kickback com cabo (para cada perna) antes do in\u00edcio do treino!\\r\\n\\r\\nVaria as repeti\u00e7\u00f5es e pesos \u2013 N\u00e3o deixes que os teus gl\u00fateos se habituem a um certo peso ou n\u00famero de repeti\u00e7\u00f5es. \u00c9 sempre bom ir mudando as coisas e surpreender o teu corpo! Isto \u00e9 tamb\u00e9m muito bom em termos mentais, j\u00e1 que n\u00e3o te vais aborrecer t\u00e3o depressa com o teu treino.\\r\\n\\r\\nIntroduz exerc\u00edcios pliom\u00e9tricos \u2013 Os exerc\u00edcios pliom\u00e9tricos s\u00e3o muito bons para tonificar os gl\u00fateos, e ainda por cima s\u00e3o poss\u00edveis de fazer praticamente em qualquer s\u00edtio!\\r\\n\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\r\\nInforma\u00e7\u00e3o retirada do website evolutionofbodybuilding.net e do facebook oficial da atleta.\\r\\n\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\r\\n\\r\\nFacebook Ashley Kaltwasser\\r\\n\\r\\nInstagram Ashley Kaltwasser\\r\\n\\r\\nWebsite 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