{"id":9016,"date":"2015-07-23T20:43:57","date_gmt":"2015-07-23T20:43:57","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=9016"},"modified":"2017-01-18T18:24:23","modified_gmt":"2017-01-18T18:24:23","slug":"trainingsplan-pushpulllegs","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/de\/plano-de-treino-pushpulllegs\/","title":{"rendered":"Trainingsplan f\u00fcr Dr\u00fccken\/Ziehen\/Beine"},"content":{"rendered":"<h1><strong>Ein Push\/Pull\/Beine-Trainingsplan<\/strong><\/h1>\n<p><!--more--><\/p>\n<p>Existem v\u00e1rias maneiras de dividir o plano de treino, e sim, existe vida para al\u00e9m do peito e b\u00edcep \u00e0 segunda.<\/p>\n<p>Umas dessas alternativas \u00e9 a rotina Push\/Pull\/Legs, o que traduzido \u00e0 letra significa, Empurrar\/Puxar\/Pernas.<\/p>\n<p>Das bedeutet, dass Sie Ihren Trainingsplan nach dem gleichen Schema gestalten: Sto\u00dftraining, Zugtraining und Beintraining.<\/p>\n<p>Este m\u00e9todo de treino deve ser executado pelo menos tr\u00eas vezes por semana, e pode ser feito at\u00e9 seis vezes por semana, treinando assim todos os m\u00fasculos duas vezes.<\/p>\n<p><strong>Verwirrt?<\/strong><br \/>\n<span style=\"text-decoration: underline;\">N\u00e3o fiques.<\/span><\/p>\n<p>O treino de empurrar consiste normalmente em peito, ombros e tr\u00edceps.<\/p>\n<p>Das Zugtraining basiert auf R\u00fccken und Bizeps.<\/p>\n<p>E por fim, o treino de pernas, que se baseia em&#8230;pernas.<\/p>\n<p>Denken Sie daran, wenn Sie es tun <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\">Bankdr\u00fccken mit der Langhantel<\/a>, du schiebst die Stange nach oben.<\/p>\n<p>Wenn Sie das tun <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-militar\/\">Milit\u00e4rpresse<\/a>, tamb\u00e9m empurras a barra.<\/p>\n<p>J\u00e1 quando fazes <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\">Eigengewicht<\/a>, tens de puxar a barra do ch\u00e3o.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-halter\/\">Kurzhantelcurl f\u00fcr den Bizeps<\/a>? Du musst die Hanteln nach oben ziehen.<\/p>\n<p>Este \u00e9 um m\u00e9todo interessante para trabalhares, j\u00e1 que quando fazes por exemplo supino plano, est\u00e1s tamb\u00e9m a trabalhar os tr\u00edceps e os ombros.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-barra\/\">Langhantelrudern<\/a>? Est\u00e1s a trabalhar significativamente os b\u00edceps.<\/p>\n<p>Was das Bauchtraining angeht, integrieren Sie es am Beintag.<\/p>\n<p><strong>Fica aqui um treino exemplo com o m\u00e9todo Push-Pull-Legs em pr\u00e1tica.<\/strong><\/p>\n<p><strong>Treino A \u2013 Push<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\">Flaches Bankdr\u00fccken<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-inclinado\/\">Schr\u00e4ghanteldr\u00fccken<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\">Langhantel-Schulterdr\u00fccken<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\">Seiten<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/tricep-a-testa-barra\/\">Trizeps mit Langhantel zur Stirn<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/fundos\/\">Mittel<\/a><\/li>\n<\/ul>\n<p><strong>Treino B \u2013 Pull<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\">Eigengewicht<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\">Pulldown<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-barra\/\">Langhantelrudern<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\">Curl mit Stange<\/a><\/li>\n<li>Hammercurl<\/li>\n<\/ul>\n<p><strong>Treino C &#8211; Pernas<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\">Hocken<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\">Ausfallschritte<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\">Dr\u00fccken Sie<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\">Beinverl\u00e4ngerung<\/a><\/li>\n<li>Wadenheben im Stehen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominal-v\/\">V-Up<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominal-modawalk\/\">Modawalk Abdominal<\/a><\/li>\n<\/ul>\n<p><strong>\u00c9 esta a \u00fanica maneira de utilizares este m\u00e9todo?<\/strong><\/p>\n<p><span style=\"text-decoration: underline;\">N\u00e3o, isto \u00e9 apenas uma rotina exemplo, que podes muito bem adaptar com exerc\u00edcios que aches mais apropriados, e aumentar ou diminuir o volume.<\/span><\/p>\n<p>Utiliza cerca de 3 a 4 s\u00e9ries por exerc\u00edcio e entre 6 a 10 repeti\u00e7\u00f5es, dependendo sempre do teu objetivo, e do n\u00famero de vezes que pretendes treinar por semana.<\/p>\n<p>Caso pretendas fazer treino cardio, coloca sempre no final e nunca no \u00ednicio, para n\u00e3o prejudicar a tua rotina de treino de muscula\u00e7\u00e3o.<\/p>\n<p>Uma das grandes vantagens deste treino, \u00e9 a facilidade com que te permite treinar cada m\u00fasculo mais do que uma vez por semana, embora n\u00e3o seja obrigat\u00f3rio.<\/p>\n<p>Para al\u00e9m disso, caso optes por treinar por exemplo seis vezes por semana, podes separar o treino em ABCDEF, treinando cada m\u00fasculo duas vezes por semana, mas com exerc\u00edcios diferentes.<\/p>\n<p>E n\u00e3o te esque\u00e7as, um bom treino deve ser sempre acompanhado de uma <a href=\"https:\/\/ginasiovirtual.com\/category\/nutricao\/\">boa alimenta\u00e7\u00e3o<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"<p>Ein Push\/Pull\/Beine-Trainingsplan<\/p>","protected":false},"author":1218,"featured_media":9020,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Optimiza o Teu Treino com o M\u00e9todo Push Pull Legs","_seopress_titles_desc":"Maximize o treino com a rotina Push Pull Legs. 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