{"id":9954,"date":"2016-01-11T20:45:04","date_gmt":"2016-01-11T20:45:04","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=9954"},"modified":"2021-05-18T18:53:18","modified_gmt":"2021-05-18T17:53:18","slug":"hattie-boydle-trainingsplan","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/de\/hattie-boydle-plano-de-treino\/","title":{"rendered":"Hattie Boydle, der Trainingsplan"},"content":{"rendered":"<h2><strong>Entdecken Sie den Trainingsplan der Athletin Hattie Boydle<\/strong><\/h2>\n<p><!--more--><\/p>\n<p>Hattie Boydle ist eine 26-j\u00e4hrige australische WBFF-Athletin mit einer inspirierenden Verwandlung. Er misst etwa 1,60 m und wiegt 56 kg.<\/p>\n<p>O seu plano de treino est\u00e1 em baixo, mas ficas desde j\u00e1 avisado\/a, \u00e9 tudo menos f\u00e1cil! O exerc\u00edcio agachamento por exemplo \u00e9 feito todos os dias, utiliza normalmente\u00a05 s\u00e9ries por exerc\u00edcio e as repeti\u00e7\u00f5es come\u00e7am baixas e v\u00e3o aumentando ao longo do treino.<\/p>\n<p>O seu treino \u00e9 basicamente um esquema AB, em que utiliza bastante o m\u00e9todo de <a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/superserie\/\"  rel=\"noopener noreferrer\">Supers\u00e4tze<\/a> e tamb\u00e9m baixas repeti\u00e7\u00f5es em alguns dos exerc\u00edcios para conseguir utilizar cargas mais pesadas. Descansa apenas ao domingo e como treino\u00a0cardio \u00e9 adepta do HIIT.<\/p>\n<h2 style=\"text-align: center;\"><strong>Segunda-Feira &#8211; Treino A<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener noreferrer\">Reckkniebeuge<\/a> \u2013 5 s\u00e9ries x 5 repeti\u00e7\u00f5es*<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\"  rel=\"noopener noreferrer\">Beinbeuger<\/a> \u2013 5 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/bons-dias.png\"  rel=\"noopener noreferrer\">Gute Tage<\/a> \u2013 8 s\u00e9ries x 8 repeti\u00e7\u00f5es*<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/lombares.jpg\"  rel=\"noopener noreferrer\">Extens\u00f5es lombares<\/a> \u2013 5 s\u00e9ries x 20 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\"  rel=\"noopener noreferrer\">Seiten<\/a> \u2013 5 s\u00e9ries x 12 repeti\u00e7\u00f5es*<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-halter\/\"  rel=\"noopener noreferrer\">Hantelrudern<\/a> \u2013 5 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p>*Supers\u00e9ries<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/hattie-boydle.jpg\" rel=\"attachment wp-att-9958\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-9958 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/hattie-boydle.jpg\" alt=\"Hattie Boydle Trainingsplan\" width=\"640\" height=\"640\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/hattie-boydle.jpg 640w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/hattie-boydle-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/hattie-boydle-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/hattie-boydle-12x12.jpg 12w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/hattie-boydle-610x610.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/hattie-boydle-600x600.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/hattie-boydle-70x70.jpg 70w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/hattie-boydle-20x20.jpg 20w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/a><\/p>\n<p style=\"text-align: center;\">\n<h2 style=\"text-align: center;\"><strong>Ter\u00e7a-Feira &#8211; Treino B<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/agachamento-frontal.jpg\"  rel=\"noopener noreferrer\">Frontkniebeuge<\/a> \u2013 5 s\u00e9ries x 5 repeti\u00e7\u00f5es*<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\"  rel=\"noopener noreferrer\">Beinbeuger<\/a> \u2013 5 s\u00e9ries x 5 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\"  rel=\"noopener noreferrer\">Flaches Bankdr\u00fccken<\/a> \u2013 5 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/face-pul.jpg\"  rel=\"noopener noreferrer\">Puxada \u00e0 frente<\/a> \u2013 5 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-inclinado\/\"  rel=\"noopener noreferrer\">Schr\u00e4ge Brustpresse<\/a> \u2013 5 s\u00e9ries x 12 repeti\u00e7\u00f5es*<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/pendlay.png\"  rel=\"noopener noreferrer\">Pendlay-Reihe<\/a> \u2013 5 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li>Cardio \u2013 <a href=\"https:\/\/ginasiovirtual.com\/treino-hiit\/\"  rel=\"noopener noreferrer\">HIIT<\/a>\u00a0&#8211; Feito \u00e0 tarde\/noite, separado do treino com pesos.<\/li>\n<\/ul>\n<p>*Supers\u00e9ries<\/p>\n<h2 style=\"text-align: center;\"><strong>Quarta-Feira &#8211; Treino A<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener noreferrer\">Low-Bar-Kniebeuge<\/a> \u2013 5 s\u00e9ries x 5 repeti\u00e7\u00f5es*<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\"  rel=\"noopener noreferrer\">Beinbeuger<\/a> \u2013 5 s\u00e9ries x 5 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/bons-dias.png\"  rel=\"noopener noreferrer\">Gute Tage<\/a> \u2013 8 s\u00e9ries x 8 repeti\u00e7\u00f5es*<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/lombares.jpg\"  rel=\"noopener noreferrer\">Extens\u00f5es lombares<\/a> \u2013 5 s\u00e9ries x 20 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\"  rel=\"noopener noreferrer\">Seiten<\/a> \u2013 5 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-halter\/\"  rel=\"noopener noreferrer\">Hantelrudern<\/a> \u2013 5 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p>*Supers\u00e9ries<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/3.jpg\" rel=\"attachment wp-att-9962\"><img decoding=\"async\" class=\"aligncenter wp-image-9962 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/3.jpg\" alt=\"Hattie Boydle-Trainingsplan\" width=\"1024\" height=\"768\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/3.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/3-300x225.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/3-768x576.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/3-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/3-600x450.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/3-20x15.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/3-610x458.jpg 610w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n<p style=\"text-align: center;\">\n<h2 style=\"text-align: center;\"><strong>Quinta-Feira &#8211; Treino B<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/agachamento-frontal.jpg\"  rel=\"noopener noreferrer\">Frontkniebeuge<\/a> \u2013 5 s\u00e9ries x 5 repeti\u00e7\u00f5es*<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\"  rel=\"noopener noreferrer\">Beinbeuger<\/a> \u2013 5 s\u00e9ries x 5 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\"  rel=\"noopener noreferrer\">Flaches Bankdr\u00fccken<\/a> \u2013 5 s\u00e9ries x 8 repeti\u00e7\u00f5es*<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/face-pul.jpg\"  rel=\"noopener noreferrer\">Puxada \u00e0 frente<\/a> \u2013 5 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-inclinado\/\"  rel=\"noopener noreferrer\">Schr\u00e4ge Brustpresse<\/a> \u2013 5 s\u00e9ries x 12 repeti\u00e7\u00f5es*<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/pendlay.png\"  rel=\"noopener noreferrer\">Pendlay-Reihe<\/a> \u2013 5 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li>Cardio \u2013 <a href=\"https:\/\/ginasiovirtual.com\/treino-hiit\/\"  rel=\"noopener noreferrer\">HIIT<\/a>\u00a0&#8211; Feito \u00e0 tarde\/noite, separado do treino com pesos.<\/li>\n<\/ul>\n<p>*Supers\u00e9ries<\/p>\n<p style=\"text-align: center;\">\n<h2 style=\"text-align: center;\"><strong>Sexta-Feira &#8211; Treino A<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener noreferrer\">Reckkniebeuge<\/a> \u2013 5 s\u00e9ries x 5 repeti\u00e7\u00f5es*<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\"  rel=\"noopener noreferrer\">Beinbeuger<\/a> \u2013 5 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/bons-dias.png\"  rel=\"noopener noreferrer\">Gute Tage<\/a> \u2013 8 s\u00e9ries x 8 repeti\u00e7\u00f5es*<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/lombares.jpg\"  rel=\"noopener noreferrer\">Extens\u00f5es lombares<\/a> \u2013 5 s\u00e9ries x 20 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\"  rel=\"noopener noreferrer\">Seiten<\/a> \u2013 5 s\u00e9ries x 12 repeti\u00e7\u00f5es*<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-halter\/\"  rel=\"noopener noreferrer\">Hantelrudern<\/a> \u2013 5 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p>*Supers\u00e9ries<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/4.jpg\" rel=\"attachment wp-att-9964\"><img decoding=\"async\" class=\"aligncenter wp-image-9964 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/4.jpg\" alt=\"Hattie Boydle-Trainingsplan\" width=\"1024\" height=\"768\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/4.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/4-300x225.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/4-768x576.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/4-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/4-20x15.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/4-600x450.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/4-610x458.jpg 610w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n<p style=\"text-align: center;\">\n<h2 style=\"text-align: center;\"><strong>S\u00e1bado &#8211; Treino B<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/agachamento-frontal.jpg\"  rel=\"noopener noreferrer\">Frontkniebeuge<\/a> \u2013 5 s\u00e9ries x 5 repeti\u00e7\u00f5es*<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\"  rel=\"noopener noreferrer\">Beinbeuger<\/a> \u2013 5 s\u00e9ries x 5 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\"  rel=\"noopener noreferrer\">Flaches Bankdr\u00fccken<\/a> \u2013 5 s\u00e9ries x 8 repeti\u00e7\u00f5es*<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/face-pul.jpg\"  rel=\"noopener noreferrer\">Puxada \u00e0 frente<\/a> \u2013 5 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-inclinado\/\"  rel=\"noopener noreferrer\">Schr\u00e4ge Brustpresse<\/a> \u2013 5 s\u00e9ries x 12 repeti\u00e7\u00f5es*<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/pendlay.png\"  rel=\"noopener noreferrer\">Pendlay-Reihe<\/a> \u2013 5 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li>Cardio \u2013 <a href=\"https:\/\/ginasiovirtual.com\/treino-hiit\/\"  rel=\"noopener noreferrer\">HIIT<\/a>, sprintet<\/li>\n<\/ul>\n<p>*Supers\u00e9ries<\/p>\n<p>Quelle: simplyshredded.com und das offizielle Facebook-Konto des Athleten<\/p>\n<p><a href=\"https:\/\/www.facebook.com\/hattieboydlePT?fref=ts\" target=\"_blank\" rel=\"noopener noreferrer\">Facebook Hattie Boydle<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Entdecken Sie den Trainingsplan der Athletin Hattie Boydle<\/p>","protected":false},"author":1218,"featured_media":9957,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Descobre o Plano de Treino da Hattie Boydle","_seopress_titles_desc":"Explora o plano de treino feminino da Hattie Boydle, australiana WBFF. Supers\u00e9ries, HIIT e mais para te desafiar!","_seopress_robots_index":"","_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","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":"","adv-header-id-meta":"","stick-header-meta":"","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":[86],"tags":[],"class_list":["post-9954","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-planos-de-treino"],"featured_image_src":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/12247001_619782124827591_6085723439658964192_n.jpg","blog_images":{"medium":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/12247001_619782124827591_6085723439658964192_n-300x200.jpg","large":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/12247001_619782124827591_6085723439658964192_n.jpg"},"ams_acf":[],"jetpack_featured_media_url":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/12247001_619782124827591_6085723439658964192_n.jpg","spectra_custom_meta":{"_edit_lock":["1621360279:1190"],"_edit_last":["1190"],"tie_post_head":["standard"],"tie_post_slider":["4957"],"_thumbnail_id":["9957"],"_yoast_wpseo_focuskw_text_input":["hattie boydle treino"],"_yoast_wpseo_focuskw":["hattie boydle treino"],"_yoast_wpseo_linkdex":["60"],"_yoast_wpseo_content_score":["90"],"_jetpack_dont_email_post_to_subs":["1"],"_yoast_wpseo_primary_category":[""],"taq_review_style":["stars"],"jnh_switched_jarida":["yes"],"tie_views":["2589"],"_yst_prominent_words_version":["1"],"ilj_linkdefinition":["a:1:{i:0;s:20:\"hattie boydle treino\";}"],"_metaseo_metatitle":["Hattie Boydle - 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