{"id":15364,"date":"2017-11-08T18:31:03","date_gmt":"2017-11-08T18:31:03","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=15364"},"modified":"2021-08-22T12:17:29","modified_gmt":"2021-08-22T11:17:29","slug":"yanita-yancheva-o-training-plan","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/en\/yanita-yancheva-o-plano-de-treino\/","title":{"rendered":"Yanita Yancheva, the training plan"},"content":{"rendered":"<h2><strong>Discover this athlete&#039;s training plan<\/strong><\/h2>\n<p>A Yanita Yancheva \u00e9 uma atleta e modelo fitness b\u00falgara. Com 29 anos, mede 1,70m e pesa aproximadamente 52kg.<\/p>\n<p>O seu plano de treino consiste em quatro dias de treino de muscula\u00e7\u00e3o com pesos, em que treina um m\u00fasculo diferente todos os dias.<\/p>\n<p>Faz tamb\u00e9m um dia de treino cardio de alta intensidade e aposta em trabalhar os abdominais todos os dias em que faz treino de muscula\u00e7\u00e3o.<\/p>\n<p>O treino de abdominais encontras no final da p\u00e1gina.<\/p>\n<p>Find out about his training plan below.<\/p>\n<h2 style=\"text-align: left;\"><strong>Segunda-Feira &#8211; Costas e Abdominais<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes\/\"  rel=\"noopener noreferrer\">Elevations<\/a> \u2013 3 sets x 10 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-barra\/\"  rel=\"noopener noreferrer\">Barbell row<\/a> \u2013 3 sets x 10 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\"  rel=\"noopener noreferrer\">Wide pull on the machine<\/a> \u2013 3 sets x 10 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-halter\/\"  rel=\"noopener noreferrer\">Dumbbell row<\/a> \u2013 3 sets x 12 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/\"  rel=\"noopener noreferrer\">Rowing on the machine<\/a> \u2013 3 sets x 12 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/hiperextensoes\/\"  rel=\"noopener\" data-schema-attribute=\"\">Hyperextensions<\/a> &#8211; 4 s\u00e9ries x 20 repeti\u00e7\u00f5es<\/li>\n<li>Abs<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/Yanita-Yancheva-treino.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-full wp-image-15561\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/Yanita-Yancheva-treino.jpg\" alt=\"Yanita Yancheva training\" width=\"800\" height=\"800\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/Yanita-Yancheva-treino.jpg 800w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/Yanita-Yancheva-treino-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/Yanita-Yancheva-treino-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/Yanita-Yancheva-treino-768x768.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/Yanita-Yancheva-treino-20x20.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/Yanita-Yancheva-treino-70x70.jpg 70w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/Yanita-Yancheva-treino-600x600.jpg 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<h2 style=\"text-align: left;\"><strong>Ter\u00e7a-Feira &#8211; Ombros e Abdominais<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-alta\/\"  rel=\"noopener noreferrer\">High row<\/a> \u2013 3 sets x 10 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\"  rel=\"noopener noreferrer\">Dumbbell shoulder press<\/a> \u2013 4 sets x 12 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\"  rel=\"noopener noreferrer\">Sides<\/a> \u2013 3 sets x 15 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-militar\/\"  rel=\"noopener noreferrer\">Barbell Shoulder Press<\/a> \u2013 3 sets x 15 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/posteriores.jpg\"  rel=\"noopener noreferrer\">Posterior<\/a> &#8211; 3 s\u00e9ries x 18 repeti\u00e7\u00f5es<\/li>\n<li>Abs<\/li>\n<\/ul>\n<h2 style=\"text-align: left;\"><strong>Quarta-Feira &#8211; Bra\u00e7os e Abdominais<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/fundos\/\"  rel=\"noopener noreferrer\">Funds<\/a> \u2013 3 sets x 10 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-halter\/\"  rel=\"noopener noreferrer\">Dumbbell Curl<\/a> \u2013 3 sets x 12 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/kickback-com-halter\/\"  rel=\"noopener\" data-schema-attribute=\"\">Triceps kickback with dumbbell<\/a> \u2013 3 sets x 12 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-martelo\/\"  rel=\"noopener\" data-schema-attribute=\"\">Hammer Curl<\/a> \u2013 3 sets x 15 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-triceps-com-halter-sentado\/\"  rel=\"noopener\" data-schema-attribute=\"\">Dumbbell tricep extension<\/a> \u2013 3 sets x 12 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\"  rel=\"noopener noreferrer\">Curl de b\u00edcep com barra<\/a> &#8211; 1 s\u00e9ries de 21 repeti\u00e7\u00f5es<\/li>\n<li>Abs<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/Yanita-Yancheva-plano-de-treino.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-15563\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/Yanita-Yancheva-plano-de-treino.jpg\" alt=\"Yanita Yancheva training plan\" width=\"800\" height=\"800\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/Yanita-Yancheva-plano-de-treino.jpg 800w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/Yanita-Yancheva-plano-de-treino-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/Yanita-Yancheva-plano-de-treino-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/Yanita-Yancheva-plano-de-treino-768x768.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/Yanita-Yancheva-plano-de-treino-20x20.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/Yanita-Yancheva-plano-de-treino-70x70.jpg 70w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/Yanita-Yancheva-plano-de-treino-600x600.jpg 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<h2 style=\"text-align: left;\"><strong>Quinta-Feira &#8211; Pernas e Abdominais<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdutores-em-maquina\/\"  rel=\"noopener\" data-schema-attribute=\"\">Abductors<\/a> &#8211; 4 s\u00e9ries x 20 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener noreferrer\">Squat<\/a> \u2013 4 sets x 12 reps<\/li>\n<li><em>Superseries<\/em><\/li>\n<li>1.<a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdutores-em-maquina\/\"  rel=\"noopener\" data-schema-attribute=\"\">Abductors<\/a> &#8211; 3 s\u00e9ries x 30 repeti\u00e7\u00f5es<\/li>\n<li>2.<a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/abdutores.jpg\"  rel=\"noopener noreferrer\">Adductors<\/a> &#8211; 3 s\u00e9ries x 30 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\"  rel=\"noopener noreferrer\">Lunges<\/a> &#8211; 4 s\u00e9ries x 20 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto-romeno-com-barra\/\"  rel=\"noopener\" data-schema-attribute=\"\">Romanian dead weight<\/a> &#8211; 4 s\u00e9ries x 20 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-de-gemeos-em-pe-com-halteres\/\"  rel=\"noopener\" data-schema-attribute=\"\">Calf raise<\/a> &#8211; 4 s\u00e9ries x 20 repeti\u00e7\u00f5es<\/li>\n<li>Abs<\/li>\n<\/ul>\n<p>\u00c0 sexta-feira a atleta Yanita Yancheva\u00a0faz treino <a href=\"https:\/\/ginasiovirtual.com\/treino-hiit\/\"  rel=\"noopener noreferrer\">HIIT<\/a>, enquanto que ao s\u00e1bado e domingo opta por descansar e recuperar.<\/p>\n<p>As for abdominal training, it\u2019s below.<\/p>\n<h2 style=\"text-align: left;\"><strong>Abs<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominal-lateral-alternado\/\"  rel=\"noopener noreferrer\">Alternating side crunches<\/a> &#8211; 1 s\u00e9rie x 40 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominal-v\/\"  rel=\"noopener noreferrer\">V-Up Abs<\/a> &#8211; 1 s\u00e9rie x 40 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/knee-tucks.jpg\"  rel=\"noopener noreferrer\">Knee tucks<\/a>\u00a0&#8211; 1 s\u00e9rie x 40 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prancha-com-elevacao\/\"  rel=\"noopener noreferrer\">Prancha com eleva\u00e7\u00e3o<\/a> &#8211; 1 s\u00e9rie x 40 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominais-com-corda\/\"  rel=\"noopener\" data-schema-attribute=\"\">Pray<\/a> &#8211; 1 s\u00e9rie x 20 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/Yanita-Yancheva-treino-ginasio.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-15566\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/Yanita-Yancheva-treino-ginasio.jpg\" alt=\"Yanita Yancheva gym training\" width=\"800\" height=\"800\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/Yanita-Yancheva-treino-ginasio.jpg 800w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/Yanita-Yancheva-treino-ginasio-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/Yanita-Yancheva-treino-ginasio-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/Yanita-Yancheva-treino-ginasio-768x768.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/Yanita-Yancheva-treino-ginasio-70x70.jpg 70w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/Yanita-Yancheva-treino-ginasio-600x600.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/11\/Yanita-Yancheva-treino-ginasio-20x20.jpg 20w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<ul>\n<li><strong>Social media<\/strong><\/li>\n<li><a href=\"https:\/\/www.facebook.com\/yanitayancheva\/\" target=\"_blank\" rel=\"noopener noreferrer\">Facebook\u00a0Yanita Yancheva<\/a><\/li>\n<li>Instagram\u00a0Yanita Yancheva<\/li>\n<li><a href=\"http:\/\/www.yanitayancheva.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Website\u00a0Yanita Yancheva<\/a><\/li>\n<\/ul>\n<ul>\n<li><strong>Sources:<\/strong> Simplyshredded.com and social media.<\/li>\n<\/ul>\n<div id=\"gtx-trans\" style=\"position: absolute; left: 43px; top: 3363px;\">\n<div class=\"gtx-trans-icon\"><\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Fica a conhecer o plano de treino desta atleta A Yanita Yancheva \u00e9 uma atleta e modelo fitness b\u00falgara. Com 29 anos, mede 1,70m e [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":15560,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"Plano de Treino de Yanita Yancheva: Descobre Aqui","_seopress_titles_desc":"Descobre o intenso plano de treino de Yanita Yancheva. Muscula\u00e7\u00e3o e abdominais di\u00e1rios para um corpo esculpido. Acompanha nas redes 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