{"id":10088,"date":"2016-01-18T19:29:22","date_gmt":"2016-01-18T19:29:22","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=10088"},"modified":"2022-11-28T13:26:12","modified_gmt":"2022-11-28T13:26:12","slug":"which-the-best-exercises-for-the-arms","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/en\/quais-os-melhores-exercicios-para-os-bracos\/","title":{"rendered":"What are the best exercises for the arms?"},"content":{"rendered":"<h2><strong>Os melhores exerc\u00edcios para os bra\u00e7os<\/strong><\/h2>\n<p><iframe style=\"width: 100%; max-width: 660px; overflow: hidden; background: transparent;\" src=\"https:\/\/embed.podcasts.apple.com\/us\/podcast\/quais-os-melhores-exerc%C3%ADcios-para-os-bra%C3%A7os\/id1573269829?i=1000528411853\" 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\"><\/iframe><\/p>\n\n<p>Queres aumentar os teus bra\u00e7os mas n\u00e3o sabes que exerc\u00edcios utilizar?<\/p>\n<p>Chegaste ao s\u00edtio certo.<\/p>\n<p><span style=\"text-decoration: underline;\">Primeiro que tudo, para ficares com uns bra\u00e7os enormes, deves dar prioridade aos triceps e n\u00e3o aos biceps.<\/span><\/p>\n<p>Os tr\u00edceps comp\u00f5em a maior parte do bra\u00e7o e s\u00e3o eles que v\u00e3o fazer com que ele se destaque.<\/p>\n<p>Isto n\u00e3o significa que n\u00e3o deves treinar b\u00edcep, pelo contr\u00e1rio, a seguir ao treino de peito o treino de bicep deve ser um dos favoritos de muitos, todos querem um enorme bicep.<\/p>\n<p>Escolhemos alguns dos exerc\u00edcios mais eficazes para trabalhares os teus bra\u00e7os e lev\u00e1-los para o pr\u00f3ximo n\u00edvel.<\/p>\n<h2><strong>Bench press with short grip<\/strong><\/h2>\n<p><span style=\"text-decoration: underline;\">O supino com pega curta \u00e9 excelente.<\/span><\/p>\n<p>Este exerc\u00edcio vai trabalhar de forma bastante eficaz os teus tr\u00edceps e vai-te permitir mover boas cargas, portanto, \u00e9 boa ideia teres um parceiro para te acompanhar neste exerc\u00edcio para conseguires tirar o m\u00e1ximo proveito dele em seguran\u00e7a, caso n\u00e3o seja poss\u00edvel, utiliza a m\u00e1quina smith.<\/p>\n<p>Este \u00e9 um bom exerc\u00edcio para utilizares baixas repeti\u00e7\u00f5es e dares um bom tratamento aos teus tr\u00edceps, mas&#8230;prepara-te para as dores do dia seguinte.<\/p>\n<figure id=\"attachment_1601\" aria-describedby=\"caption-attachment-1601\" style=\"width: 360px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/Supino-pega-curta.gif\"><img fetchpriority=\"high\" decoding=\"async\" class=\"size-full wp-image-1601\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/Supino-pega-curta.gif\" alt=\"Bench press short catch\" width=\"360\" height=\"202\" \/><\/a><figcaption id=\"caption-attachment-1601\" class=\"wp-caption-text\">Bench press short catch<\/figcaption><\/figure>\n<h2><strong>Triceps with barbell to forehead<\/strong><\/h2>\n<p>Mais um exerc\u00edcio muito bom para tr\u00edcep que feito de forma consistente, e sem batota, te vai trazer bons resultados.<\/p>\n<p>Coloca um peso desafiante para ti, faz 3 a 4 s\u00e9ries com pelo menos 6 repeti\u00e7\u00f5es e prepara-te para ver os teus triceps a crescer.<\/p>\n<figure id=\"attachment_255\" aria-describedby=\"caption-attachment-255\" style=\"width: 360px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/Tricep-a-testa-barra.gif\"><img decoding=\"async\" class=\"size-full wp-image-255\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/Tricep-a-testa-barra.gif\" alt=\"tricep with barbell to forehead\" width=\"360\" height=\"202\" \/><\/a><figcaption id=\"caption-attachment-255\" class=\"wp-caption-text\">Tricep with barbell to forehead<\/figcaption><\/figure>\n<h2><strong>Funds<\/strong><\/h2>\n<p>Para terminar os exerc\u00edcios para os triceps, fundos.<\/p>\n<p>Os fundos s\u00e3o um exerc\u00edcio muito bom para trabalhares este m\u00fasculo, embora para atletas mais avan\u00e7ados o ideal seja utilizar peso em vez de fazer 200 repeti\u00e7\u00f5es.<\/p>\n<p>Tem aten\u00e7\u00e3o \u00e0 execu\u00e7\u00e3o do exerc\u00edcio para evitares les\u00f5es, mais concretamente no ombro, e executa o exerc\u00edcio de forma controlada e n\u00e3o como movimento acrob\u00e1tico.<\/p>\n<p>The grip should be narrow to reduce chest work and increase triceps work.<\/p>\n<figure id=\"attachment_252\" aria-describedby=\"caption-attachment-252\" style=\"width: 360px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/Fundos.gif\"><img decoding=\"async\" class=\"size-full wp-image-252\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/Fundos.gif\" alt=\"funds\" width=\"360\" height=\"202\" \/><\/a><figcaption id=\"caption-attachment-252\" class=\"wp-caption-text\">Funds<\/figcaption><\/figure>\n<h2><strong>Dumbbell bicep curl<\/strong><\/h2>\n<p>Para come\u00e7ar os exerc\u00edcios de biceps, nada como o famoso curl com <a title=\"Dumbbell Workout Plan\" href=\"https:\/\/ginasiovirtual.com\/plano-de-treino-com-halteres\/\">dumbbells<\/a>.<\/p>\n<p>Este \u00e9 um exerc\u00edcio que te vai permitir usar uma carga significativa, e que como \u00e9 feito com halteres, te vai dar um bom controlo do movimento e vais sentir bem o m\u00fasculo a ser trabalhado.<\/p>\n<p>Utiliza pelo menos 8 repeti\u00e7\u00f5es por cada bra\u00e7o e pelo menos 3 s\u00e9ries.<\/p>\n<p>Como \u00e9 \u00f3bvio dobrar as costas \u00e9 batota, mas isso j\u00e1 tu sabes.<\/p>\n<figure id=\"attachment_245\" aria-describedby=\"caption-attachment-245\" style=\"width: 360px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/Bicep-halter.bak_-4.gif\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-245\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/Bicep-halter.bak_-4.gif\" alt=\"Dumbbell bicep curl\" width=\"360\" height=\"202\" \/><\/a><figcaption id=\"caption-attachment-245\" class=\"wp-caption-text\">Dumbbell bicep curl<\/figcaption><\/figure>\n<h2><strong>Concentrated curl with bar<\/strong><\/h2>\n<p>After the dumbbell curl, we move on to the concentrated barbell curl.<\/p>\n<p>Aqui o movimento n\u00e3o te vai permitir utilizar cargas t\u00e3o altas como o curl em p\u00e9 com halteres, mas o trabalho de biceps ser\u00e1 mais focado.<\/p>\n<p>Control your weight, especially in the negative phase, instead of letting your weight control you.<\/p>\n<p>Como \u00e9 \u00f3bvio, nada de meias repeti\u00e7\u00f5es.<\/p>\n<figure id=\"attachment_233\" aria-describedby=\"caption-attachment-233\" style=\"width: 360px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/Bicep-barra-concentrado.bak_-1.gif\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-233 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/Bicep-barra-concentrado.bak_-1.gif\" alt=\"Concentrated curl with bar\" width=\"360\" height=\"202\" \/><\/a><figcaption id=\"caption-attachment-233\" class=\"wp-caption-text\">Concentrated curl with bar<\/figcaption><\/figure>\n<h2><strong>Short grip lifts<\/strong><\/h2>\n<p>Por fim, as eleva\u00e7\u00f5es.<\/p>\n<p>As eleva\u00e7\u00f5es s\u00e3o mais conhecidas pelo seu trabalho na zona do dorsal, mas, se utilizares uma pega mais curta vais aumentar significativamente o recrutamento dos bra\u00e7os e basta fazeres uma s\u00e9rie deste movimento para confirmares isso mesmo.<\/p>\n<p>Se conseguires colocar peso neste exerc\u00edcio, coloca.<\/p>\n<p><span style=\"text-decoration: underline;\">Como colocar peso neste exerc\u00edcio?<\/span><\/p>\n<p>Com um cinto ou pedindo a algu\u00e9m para te colocar um halter nas pernas, s\u00ea criativo.<\/p>\n<figure style=\"width: 360px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/i0.wp.com\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/Eleva%C3%A7%C3%B5es-pega-curta.gif?resize=360%2C202\" target=\"_blank\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/Eleva%C3%A7%C3%B5es-pega-curta.gif?resize=360%2C202\" alt=\"Short grip lifts\" width=\"360\" height=\"202\" \/><\/a><figcaption class=\"wp-caption-text\">Short grip lifts<\/figcaption><\/figure>\n<h2><strong>Conclusion<\/strong><\/h2>\n<p>N\u00e3o existem exerc\u00edcios m\u00e1gicos, mas existem exerc\u00edcios superiores e exerc\u00edcios inferiores, e esta \u00e9 uma lista de alguns dos melhores que podes fazer para os teus bra\u00e7os.<\/p>\n<p>N\u00e3o esperes milagres destes exerc\u00edcios se n\u00e3o acompanhares com uma boa alimenta\u00e7\u00e3o, ou mesmo uma boa execu\u00e7\u00e3o dos mesmos.<\/p>\n<p>Para al\u00e9m disso, n\u00e3o precisas de os incluir a todos, planeia bem o teu treino e encaixa-os de forma a melhorar o teu treino.<\/p>\n<p><span style=\"text-decoration: underline;\">Como \u00e9 \u00f3bvio, s\u00ea consistente.<\/span><\/p>\n<p>Acrescentavas algum exerc\u00edcio a esta lista?<\/p>\n<p>Diz-nos qual na zona de coment\u00e1rios.<\/p>","protected":false},"excerpt":{"rendered":"<p>Os melhores exerc\u00edcios para os bra\u00e7os Queres aumentar os teus bra\u00e7os mas n\u00e3o sabes que exerc\u00edcios utilizar? Chegaste ao s\u00edtio certo. Primeiro que tudo, para [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":40473,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Os Melhores Exerc\u00edcios para Aumentar os Tr\u00edceps e B\u00edceps","_seopress_titles_desc":"Descobre os melhores exerc\u00edcios para aumentar os bra\u00e7os: supino, curl de bicep e mais. Torna teus tr\u00edceps e b\u00edceps impressionantes! \ud83c\udf4f\ud83d\udcaa","_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":"","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":[165,7430],"class_list":["post-10088","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-treino","tag-bracos","tag-quais-os-melhores-exercicios-para-os-bracos"],"featured_image_src":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/ginasiovirtual-treino-biceps-1300x867.webp","blog_images":{"medium":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/ginasiovirtual-treino-biceps-300x200.webp","large":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/ginasiovirtual-treino-biceps-1300x867.webp"},"ams_acf":[],"jetpack_featured_media_url":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/ginasiovirtual-treino-biceps-scaled-webp.webp","spectra_custom_meta":{"_edit_lock":["1669641848:1190"],"_edit_last":["1190"],"_oembed_3463babfc961ec7fa4f85cec2913df95":["{{unknown}}"],"_oembed_bc1b176c98c4bc44ff993aa71d46a2d4":["{{unknown}}"],"_oembed_a6d97e01cb7b016d0787e6dac22eac0d":["{{unknown}}"],"_oembed_8cd227cbb6a46fee1235eeb9f97d9aea":["{{unknown}}"],"_oembed_9f7d64832cac6ed49ae3597dbebc9ad5":["{{unknown}}"],"_oembed_c120c253eb559509471770cc2419b0ba":["<blockquote data-secret=\"59zH6yDYgd\" class=\"wp-embedded-content\"><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes-pega-curta\/\">Eleva\u00e7\u00f5es Pega curta<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"display:none;\" src=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes-pega-curta\/embed\/#?secret=59zH6yDYgd\" data-secret=\"59zH6yDYgd\" width=\"600\" height=\"338\" title=\"Artigo incorporado de WordPress\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>"],"_oembed_time_c120c253eb559509471770cc2419b0ba":["1453082162"],"_oembed_caacb143579fb824ea512d0085da7464":["{{unknown}}"],"_yoast_wpseo_focuskw_text_input":["bra\u00e7os"],"_yoast_wpseo_focuskw":["os melhores exerc\u00edcios para os bra\u00e7os"],"_yoast_wpseo_linkdex":["74"],"_yoast_wpseo_content_score":["90"],"_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":["4990"],"_thumbnail_id":["40473"],"tie_post_sub_title":["Fica a conhecer os melhores exerc\u00edcios para trabalhares os teus bra\u00e7os"],"tie_primary_category":["37"],"tie_featured_use_fea":["yes"],"tie_featured_bg_color":["#ffffff"],"tie_post_head":["standard"],"_yoast_wpseo_newssitemap-exclude":["off"],"_yoast_wpseo_newssitemap-genre":["a:1:{i:0;s:4:\"oped\";}"],"_yoast_wpseo_focuskeywords":["[{\"keyword\":\"aumentar os bra\u00e7os\",\"score\":\"ok\"},{\"keyword\":\"treino biceps\",\"score\":\"bad\"},{\"keyword\":\"curl de bicep\",\"score\":\"bad\"},{\"keyword\":\"exercicios biceps\",\"score\":\"bad\"}]"],"_yoast_wpseo_keywordsynonyms":["[\"\",\"\",\"\",\"\",\"\"]"],"ampforwp_custom_content_editor":[""],"ampforwp_custom_content_editor_checkbox":[null],"ampforwp-amp-on-off":["default"],"ilj_linkdefinition":["a:3:{i:0;s:7:\"bra\u00e7os\";i:1;s:6:\"biceps\";i:2;s:7:\"triceps\";}"],"_metaseo_metatitle":["Quais os melhores exerc\u00edcios para os bra\u00e7os?"],"_metaseo_metadesc":["Os melhores exerc\u00edcios para trabalhares os teus bra\u00e7os de forma eficaz est\u00e3o aqui, tanto a n\u00edvel de biceps como de triceps, aumenta os teus bra\u00e7os!"],"psp_kw":["quels sont les meilleurs exercices pour les bras?"],"psp_meta":["a:14:{s:5:\"title\";s:49:\"Quels sont les meilleurs exercices pour les bras?\";s:11:\"description\";s:71:\"Apprenez \u00e0 conna\u00eetre les meilleurs exercices pour travailler vos bras\";s:8:\"keywords\";s:128:\"quels sont les meilleurs exercices pour les bras?, pour, vous, avec, exercice, triceps, halt\u00e8res, biceps, bras, exercices, plus\";s:13:\"focus_keyword\";s:49:\"quels sont les meilleurs exercices pour les bras?\";s:14:\"mfocus_keyword\";s:49:\"quels sont les meilleurs exercices pour les bras?\";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:\"\";}"],"psp_status":["a:1:{s:49:\"quels sont les meilleurs exercices pour les bras?\";a:4:{s:2:\"kw\";s:49:\"quels sont les meilleurs exercices pour les bras?\";s:5:\"score\";s:4:\"47.5\";s:7:\"density\";a:3:{s:8:\"nb_words\";i:432;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:49:\"quels sont les meilleurs exercices pour les bras?\";s:8:\"focus_kw\";s:49:\"quels sont les meilleurs exercices pour les bras?\";}s:5:\"score\";i:1;s:3:\"msg\";s:101:\"Great, the SEO title contains between 5 and 70 characters and also it begins with your focus keyword.\";}s:18:\"title_enough_words\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:85:\"Great, the SEO title contains 6 allowed words and the recommended minimum is 3 words.\";}s:10:\"page_title\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:49:\"quels sont les meilleurs exercices pour les bras?\";s:8:\"focus_kw\";s:49:\"quels sont les meilleurs exercices pour les bras?\";}s:5:\"score\";s:4:\"1.00\";s:3:\"msg\";s:171:\"Great, the page title contains 49 characters and it's between 5 and 70 characters, which is the recommended interval. Great, the page title begins with your focus keyword.\";}s:16:\"meta_description\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:71:\"apprenez \u00e0 conna\u00eetre les meilleurs exercices pour travailler vos bras\";s:8:\"focus_kw\";s:49:\"quels sont les meilleurs exercices pour les bras?\";}s:5:\"score\";i:0;s:3:\"msg\";s:115:\"Bad, the page meta description contains 69 characters, which is less than the recommended minimum of 70 characters.\";}s:13:\"meta_keywords\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:128:\"quels sont les meilleurs exercices pour les bras?, pour, vous, avec, exercice, triceps, halt\u00e8res, biceps, bras, exercices, plus\";s:8:\"focus_kw\";s:49:\"quels sont les meilleurs exercices pour les bras?\";}s:5:\"score\";i:1;s:3:\"msg\";s:58:\"Great, the page meta keywords contains your focus keyword.\";}s:9:\"permalink\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:79:\"https:\/\/ginasiovirtual.com\/fr\/quels-sont-les-meilleurs-exercices-pour-les-bras\/\";s:8:\"focus_kw\";s:48:\"quels-sont-les-meilleurs-exercices-pour-les-bras\";}s:5:\"score\";i:1;s:3:\"msg\";s:54:\"Great, the page permalink contains your focus keyword.\";}s:15:\"first_paragraph\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:71:\"apprenez \u00e0 conna\u00eetre les meilleurs exercices pour travailler vos bras\";s:8:\"focus_kw\";s:49:\"quels sont les meilleurs exercices pour les bras?\";}s:5:\"score\";i:0;s:3:\"msg\";s:142:\"Bad, the focus keyword <strong>quels sont les meilleurs exercices pour les bras?<\/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 432 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 6 images and 6 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 10 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 4 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 7 &lt;h1&gt;, 1 &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:1;s:3:\"msg\";s:75:\"Great, the page content has 6 external links and none of them are nofollow.\";}s:14:\"links_internal\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:44:\"Bad, the page content has no internal links.\";}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:432;s:13:\"kw_occurences\";i:0;s:7:\"density\";i:0;}s:5:\"score\";i:0;s:3:\"msg\";s:157:\"Bad, keyword density is 0%, because the focus keyword <strong>quels sont les meilleurs exercices pour les bras?<\/strong> does not appear in the page content.\";}}}}"],"psp_score":["47.5"],"slim_seo":["a:2:{s:5:\"title\";s:46:\"Quais os melhores exerc\u00edcios para os bra\u00e7os?\";s:11:\"description\";s:152:\"Os melhores exerc\u00edcios para trabalhares os teus bra\u00e7os de forma eficaz est\u00e3o aqui, tanto a n\u00edvel de biceps como de triceps, aumenta os teus bra\u00e7os!\";}"],"_yoast_wpseo_title":["Quais os melhores exerc\u00edcios para os bra\u00e7os? %%sep%% %%sitename%%"],"_seo_editor_notes":["Quais os melhores exerc&iacute;cios para os bra&ccedil;os?"],"_yoast_wpseo_metadesc":["Aumentar o tamanho dos bra\u00e7os \u00e9 um objetivo comum, e aqui tens uma lista de exerc\u00edcios que te v\u00e3o levar a que o consigas."],"_lwptoc_settings":["a:7:{s:5:\"depth\";i:2;s:12:\"hierarchical\";b:0;s:10:\"numeration\";s:7:\"decimal\";s:8:\"position\";s:17:\"afterfirstheading\";s:16:\"skipHeadingLevel\";s:0:\"\";s:7:\"enabled\";b:1;s:15:\"processHeadings\";b:0;}"],"_prlipro-post-options":["a:3:{s:14:\"requested_slug\";s:0:\"\";s:19:\"hide_social_buttons\";b:0;s:20:\"disable_replacements\";b:0;}"],"amp_ad_on_off":["show"],"review_overall_rating":[""],"ampforwp-ia-on-off":["default"],"_oembed_99476269dcb9b1a41a7403c93ad0b996":["<blockquote class=\"wp-embedded-content\" data-secret=\"kN5mO4TvC7\"><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=kN5mO4TvC7\" data-secret=\"kN5mO4TvC7\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>"],"_oembed_time_99476269dcb9b1a41a7403c93ad0b996":["1603672840"],"_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":["1603672841"],"_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":["1603672841"],"_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":["1603672842"],"_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":["1603672863"],"classic-editor-remember":["classic-editor"],"_last_editor_used_jetpack":["classic-editor"],"bialty_cs_alt":[""],"_trp_automatically_translated_slug_de_DE":["welche-die-besten-ubungen-fur-die-arme-2"],"_trp_automatically_translated_slug_sv_SE":["vilka-de-basta-ovningarna-for-armarna"],"rank_math_title":["Quais os melhores exerc\u00edcios para os bra\u00e7os? %sep% %sitename%"],"rank_math_description":["Os melhores exerc\u00edcios para os bra\u00e7os para conseguires atingir os teus objetivos e ter uns bra\u00e7os que se destacam."],"rank_math_focus_keyword":["os melhores exerc\u00edcios para os bra\u00e7os,aumentar os bra\u00e7os,treino biceps,curl de bicep,exercicios biceps,aumentar os biceps,aumentar os triceps"],"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":["cuales-los-mejores-ejercicios-para-los-brazos"],"rank_math_internal_links_processed":["1"],"_trp_automatically_translated_slug_fr_FR":["quels-sont-les-meilleurs-exercices-pour-les-bras-2"],"_trp_automatically_translated_slug_nl_NL":["welke-de-beste-oefeningen-voor-de-armen"],"_trp_automatically_translated_slug_en_US":["which-the-best-exercises-for-the-arms"],"_trp_automatically_translated_slug_it_IT":["quali-i-migliori-esercizi-per-le-braccia"],"_trp_automatically_translated_slug_en_GB":["which-the-best-exercises-for-the-arms"],"_wpar_repost_post_titles_active":["no"],"_wpar_repost_post_update_url":["no"],"_wpar_repost_post_titles":["Quais os melhores exerc\u00edcios para os bra\u00e7os?"],"ilj_blacklistdefinition":["a:0:{}"],"tie_post_layout":["4"],"tie_post_featured":["no"],"_uucss_safelist":["[]"],"_uucss_blocklist":["[]"],"rank_math_permalink":["quais-os-melhores-exercicios-para-os-bracos"],"rank_math_primary_category":["0"],"rank_math_seo_score":["83"],"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"],"astra_style_timestamp_css":["1776509642"],"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":[""],"placid_social_images_temp_template":[""],"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":["225"],"_wp_page_template":["default"],"_lets_review_onoff":[""],"site-sidebar-layout":["default"],"site-content-layout":["default"],"theme-transparent-header-meta":["default"],"rank_math_og_content_image":["a:2:{s:5:\"check\";s:32:\"89a7e7cb900068bd3b67c39389301928\";s:6:\"images\";a:1:{i:0;i:1601;}}"],"_pretty-link":["172"],"wpil_sync_error":["1"],"isc_post_images":["a:6:{i:1601;s:91:\"https:\/\/imagedelivery.net\/YhXSdaNkKxMi5V1LJK0pRg\/fec18b24-65f2-4786-e4be-986e55786b00\/w=360\";i:255;s:78:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/Tricep-a-testa-barra.gif\";i:252;s:64:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/Fundos.gif\";i:245;s:77:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/Bicep-halter.bak_-4.gif\";i:233;s:88:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/Bicep-barra-concentrado.bak_-1.gif\";i:40473;a:2:{s:3:\"src\";s:99:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/ginasiovirtual-treino-biceps-scaled-webp.webp\";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:1780316671;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 02:05:18"],"_plp_post_urls_updated_at":["2024-07-29 02:06:11"],"wpil_sync_report3":["1"],"wpil_links_inbound_internal_count":["4"],"wpil_links_inbound_internal_count_data":["a:4:{i:0;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:71:\"https:\/\/ginasiovirtual.com\/quais-os-melhores-exercicios-para-os-bracos\/\";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:14703;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:\"este 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:71:\"https:\/\/ginasiovirtual.com\/quais-os-melhores-exercicios-para-os-bracos\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";r:7;s:6:\"anchor\";s:11:\"este artigo\";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:71:\"https:\/\/ginasiovirtual.com\/quais-os-melhores-exercicios-para-os-bracos\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";r:7;s:6:\"anchor\";s:39:\"Os melhores exerc\u00edcios para os bra\u00e7os\";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:71:\"https:\/\/ginasiovirtual.com\/quais-os-melhores-exercicios-para-os-bracos\/\";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:13243;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:8:\"tr\u00edceps\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}}"],"wpil_links_outbound_internal_count":["1"],"wpil_links_outbound_internal_count_data":["a:1:{i:0;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:56:\"https:\/\/ginasiovirtual.com\/plano-de-treino-com-halteres\/\";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:38116;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:8:\"halteres\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}}"],"wpil_links_outbound_external_count":["1"],"wpil_links_outbound_external_count_data":["a:1:{i:0;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:126:\"https:\/\/embed.podcasts.apple.com\/us\/podcast\/quais-os-melhores-exerc%C3%ADcios-para-os-bra%C3%A7os\/id1573269829?i=1000528411853\";s:4:\"host\";s:24:\"embed.podcasts.apple.com\";s:8:\"internal\";b:0;s:4:\"post\";N;s:6:\"anchor\";s:37:\"No anchor text, link is for an iframe\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}}"],"wpil_sync_report2_time":["2024-08-11T21:00:12+00:00"],"_seopress_titles_title":["Os Melhores Exerc\u00edcios para Aumentar os Tr\u00edceps e B\u00edceps"],"_seopress_titles_desc":["Descobre os melhores exerc\u00edcios para aumentar os bra\u00e7os: supino, curl de bicep e mais. Torna teus tr\u00edceps e b\u00edceps impressionantes! \ud83c\udf4f\ud83d\udcaa"],"_seopress_analysis_target_kw":["os melhores exerc\u00edcios para os bra\u00e7os,aumentar os bra\u00e7os,treino biceps,curl de bicep,exercicios biceps,aumentar os biceps,aumentar os triceps"]},"uagb_featured_image_src":{"full":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/ginasiovirtual-treino-biceps-scaled-webp.webp",2560,1707,false],"thumbnail":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/ginasiovirtual-treino-biceps-150x150.webp",150,150,true],"medium":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/ginasiovirtual-treino-biceps-300x200.webp",300,200,true],"medium_large":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/ginasiovirtual-treino-biceps-768x512.webp",768,512,true],"large":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/ginasiovirtual-treino-biceps-1300x867.webp",1300,867,true],"1536x1536":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/ginasiovirtual-treino-biceps-1536x1024.webp",1536,1024,true],"2048x2048":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/ginasiovirtual-treino-biceps-2048x1365.webp",2048,1365,true],"trp-custom-language-flag":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/ginasiovirtual-treino-biceps-18x12.webp",18,12,true]},"uagb_author_info":{"display_name":"GinasioVirtual","author_link":"https:\/\/ginasiovirtual.com\/en\/author\/ginasiovirtual\/"},"uagb_comment_info":1,"uagb_excerpt":"Os melhores exerc\u00edcios para os bra\u00e7os Queres aumentar os teus bra\u00e7os mas n\u00e3o sabes que exerc\u00edcios utilizar? Chegaste ao s\u00edtio certo. Primeiro que tudo, para [&hellip;]","_links":{"self":[{"href":"https:\/\/ginasiovirtual.com\/en\/wp-json\/wp\/v2\/posts\/10088","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ginasiovirtual.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ginasiovirtual.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ginasiovirtual.com\/en\/wp-json\/wp\/v2\/users\/1218"}],"replies":[{"embeddable":true,"href":"https:\/\/ginasiovirtual.com\/en\/wp-json\/wp\/v2\/comments?post=10088"}],"version-history":[{"count":0,"href":"https:\/\/ginasiovirtual.com\/en\/wp-json\/wp\/v2\/posts\/10088\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ginasiovirtual.com\/en\/wp-json\/wp\/v2\/media\/40473"}],"wp:attachment":[{"href":"https:\/\/ginasiovirtual.com\/en\/wp-json\/wp\/v2\/media?parent=10088"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ginasiovirtual.com\/en\/wp-json\/wp\/v2\/categories?post=10088"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ginasiovirtual.com\/en\/wp-json\/wp\/v2\/tags?post=10088"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}