{"id":2525,"date":"2014-03-12T18:56:59","date_gmt":"2014-03-12T18:56:59","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=2525"},"modified":"2021-04-16T06:41:55","modified_gmt":"2021-04-16T05:41:55","slug":"9-basic-tips","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/en\/9-dicas-basicas\/","title":{"rendered":"9 basic gym tips"},"content":{"rendered":"

Algumas dicas de gin\u00e1sio que te podem ajudar a ter melhores resultados<\/strong><\/h1>\n

Se entraste agora para o gin\u00e1sio, ou tens ainda pouca experi\u00eancia, \u00e9 perfeitamente normal que ainda percebas pouco sobre o assunto.<\/p>\n

\u00c9 natural que tenhas imensas d\u00favidas.<\/p>\n

Com o tempo vais aprender, mas reunimos aqui nove dicas b\u00e1sicas para te ajudar, e assim conseguires melhores resultados.<\/p>\n

N\u00e3o \u00e9 nada de revolucion\u00e1rio, mas s\u00e3o pequenos detalhes que juntos podem fazer uma enorme diferen\u00e7a.<\/p>\n

Se est\u00e1s doente, n\u00e3o treines<\/strong><\/h2>\n

Para alguns uma boa desculpa, para outros um sacrif\u00edcio.<\/p>\n

Quando est\u00e1s realmente comprometido com o treino e a dieta, est\u00e1s a fazer progressos e a gostar dos resultados, n\u00e3o ir treinar torna-se um desafio.<\/p>\n

No entanto, se est\u00e1s doente, n\u00e3o treines.<\/strong><\/p>\n

Se est\u00e1s com gripe, tira um dia ou dois para descansar.<\/p>\n

Estar\u00e1s mais fraco, o risco de les\u00e3o ser\u00e1 maior e o mais certo \u00e9 piorares se fizeres um treino intenso.<\/p>\n

Peanut butter<\/strong><\/h2>\n

Se est\u00e1s com dificuldades em ganhar peso, a manteiga de amendoim \u00e9 uma mais valia.<\/p>\n

Por cada 100g tem aproximadamente\u00a0600 kcal.<\/p>\n

Ou seja, ao meteres\u00a0um pouco de manteiga de amendoim aqui e ali, estar\u00e1s a acrescentar calorias \u00e0 tua dieta sem praticamente te aperceberes.<\/p>\n

Para quem tem dificuldades em aumentar o peso, ou tem pouco apetite, esta \u00e9 uma excelente estrat\u00e9gia.<\/strong><\/p>\n

Para al\u00e9m disso, por cada 100g cerca de 50g s\u00e3o gorduras de boa qualidade e 25g prote\u00edna.<\/p>\n

Aten\u00e7\u00e3o, opta por manteiga de amendoim natural (example<\/a>) e n\u00e3o por aquelas que se costumam vender nos hipermercados, carregadas de aditivos.<\/p>\n

\"gym<\/a><\/p>\n

A training plan<\/strong><\/h2>\n

Ir ao gin\u00e1sio sem plano de treino?<\/p>\n

\u00c9 o mesmo que tentar fazer um bolo sem a receita, com ingredientes ao calhas.<\/p>\n

Um pouco disto, um pouco daquilo… e no final?<\/p>\n

A piece of crap.<\/strong><\/p>\n

Set a training plan and follow it.<\/p>\n

N\u00e3o o alteres s\u00f3 porque ao final de uma semana n\u00e3o notaste diferen\u00e7as, s\u00ea\u00a0consistente.<\/strong><\/p>\n

training partner<\/strong><\/h2>\n

Ter um parceiro de treino \u00e9 \u00f3timo.<\/p>\n

Ter um parceiro de treino com os mesmos objetivos que tu \u00e9 ainda melhor.<\/strong><\/p>\n

Por vezes, e principalmente no in\u00edcio,\u00a0s\u00f3 o simples facto de teres algu\u00e9m para treinar contigo, \u00e9 o suficiente para ires treinar em vez de ficares em casa a ver a\u00a0casa dos segredos.<\/p>\n

Por outro lado,\u00a0um parceiro de treino que n\u00e3o tem grande vontade de treinar, e n\u00e3o tem objetivos, s\u00f3 te vai prejudicar.\"gym<\/a><\/p>\n

Cardio after<\/em> of training<\/strong><\/h2>\n

Seja o teu objetivo ganhar m\u00fasculo ou perder gordura, deixa o treino de cardio para depois do treino de muscula\u00e7\u00e3o.<\/p>\n

N\u00e3o h\u00e1 problema em fazer 5 ou 10 minutos de cardio antes do treino de muscula\u00e7\u00e3o, agora, uma hora de passadeira?<\/p>\n

Vai ser complicado tirares um bom rendimento do treino de muscula\u00e7\u00e3o.<\/p>\n

move<\/strong><\/h2>\n

Se est\u00e1s a tentar perder peso, n\u00e3o te limites a ir uma vez por dia ao gin\u00e1sio e passar o resto do dia sentado no sof\u00e1 a ver TV.<\/p>\n

Dar um passeio, fazer a p\u00e9 um percurso curto que costumas fazer de carro, ou qualquer outra actividade simples que te fa\u00e7a levantar do sof\u00e1.<\/p>\n

S\u00e3o pequenas calorias que queimas, que acumuladas, v\u00e3o fazer a diferen\u00e7a.<\/p>\n

Mant\u00eam-te\u00a0activo!<\/strong><\/p>\n

0% Fat, light or diet<\/strong><\/h2>\n

Existem ainda mais \u201cr\u00f3tulos\u201d famosos, no entanto, estes s\u00e3o os principais.<\/p>\n

Nem sempre um produto supostamente 0% gordura \u00e9 bom, e nem sempre algo light ou diet \u00e9 boa ideia.<\/p>\n

Olha sempre para o r\u00f3tulo e l\u00ea a tabela nutricional.<\/p>\n

Muitas vezes o 0% gordura est\u00e1 carregado de a\u00e7\u00facares e muitas vezes o light n\u00e3o \u00e9 assim t\u00e3o light.<\/strong><\/p>\n

N\u00e3o facilites<\/strong><\/h2>\n

N\u00e3o s\u00f3 no treino, mas tamb\u00e9m na alimenta\u00e7\u00e3o.<\/p>\n

N\u00e3o te deixes relaxar, n\u00e3o facilites.<\/p>\n

Segue a dieta\u00a0que planeaste e tenta melhorar sempre em cada treino.<\/strong><\/p>\n

Seja atrav\u00e9s de mais carga ou mais duas repeti\u00e7\u00f5es naquela ultima s\u00e9rie em que fizeste 4 ou 5 repeti\u00e7\u00f5es no ultimo treino.<\/p>\n

\"gym<\/p>\n

Rest<\/strong><\/h2>\n

A semana tem 7 dias mas isso n\u00e3o significa que deves treinar 7 vezes.<\/p>\n

O Jos\u00e9 trabalha das 9 as 5, \u00e9 um distribuidor de mercadorias e chega ao fim do seu dia de trabalho j\u00e1 um pouco cansado, mas ainda vai treinar.<\/p>\n

Treino de for\u00e7a, cargas elevadas, uma hora e meia a dar o m\u00e1ximo, 7 vezes por semana.<\/p>\n

O que achas que vai acontecer ao Jos\u00e9?<\/p>\n

O Jos\u00e9 vai come\u00e7ar a sentir-se desgastado, o Jos\u00e9 vai come\u00e7ar a ter um rendimento inferior no trabalho e um rendimento inferior no gin\u00e1sio.<\/p>\n

Ao fim de um m\u00eas o Jos\u00e9 n\u00e3o est\u00e1 contente com os seus resultados no gin\u00e1sio, as cargas n\u00e3o sobem e o espelho diz que ele est\u00e1 igual.<\/p>\n

Os dias de descanso s\u00e3o t\u00e3o importantes como os dias de treino, alimenta-te bem e tem dias em que n\u00e3o treinas para recuperares totalmente e conseguires evoluir.<\/strong><\/p>","protected":false},"excerpt":{"rendered":"

Algumas dicas de gin\u00e1sio que te podem ajudar a ter melhores resultados Se entraste agora para o gin\u00e1sio, ou tens ainda pouca experi\u00eancia, \u00e9 perfeitamente […]<\/p>\n","protected":false},"author":1218,"featured_media":31416,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Dicas de Gin\u00e1sio: Melhores Resultados no Treino","_seopress_titles_desc":"Maximiza o teu treino com nove dicas b\u00e1sicas de gin\u00e1sio! Evita erros comuns e alcan\u00e7a melhores resultados com estas estrat\u00e9gias pr\u00e1ticas.","_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":[3,37],"tags":[133,354],"class_list":["post-2525","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricao","category-treino","tag-dicas","tag-dicas-ginasio"],"featured_image_src":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/fitness-equipment-1300x868.jpg","blog_images":{"medium":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/fitness-equipment-300x200.jpg","large":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/fitness-equipment-1300x868.jpg"},"ams_acf":[],"jetpack_featured_media_url":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/fitness-equipment.jpg","spectra_custom_meta":{"_yoast_wpseo_linkdex":["61"],"_edit_lock":["1618551554:1190"],"_edit_last":["1190"],"layout_key":[""],"post_slider_check_key":["0"],"_yoast_wpseo_focuskw":["dicas de gin\u00e1sio"],"_wpas_skip_7507240":["1"],"_wpas_skip_7507237":["1"],"_jetpack_related_posts_cache":["a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1423553224;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1049;}i:1;a:1:{s:2:\"id\";i:2469;}i:2;a:1:{s:2:\"id\";i:2562;}}}}"],"custom_total_hits":["000000582"],"tie_post_head":["thumb"],"tie_post_slider":["4957"],"_yoast_wpseo_focuskw_text_input":["dicas gin\u00e1sio"],"_yoast_wpseo_content_score":["30"],"_jetpack_dont_email_post_to_subs":["1"],"taq_review_style":["stars"],"jnh_switched_jarida":["yes"],"tie_views":["1521"],"_yst_prominent_words_version":["1"],"_facebook_shares":["0"],"_pinterest_shares":["0"],"_google_plus_shares":["0"],"_twitter_shares":["0"],"_linkedin_shares":["0"],"_total_shares":["0"],"swp_cache_timestamp":["442925"],"tie_post_sub_title":["Nove dicas b\u00e1sicas para te ajudar no gin\u00e1sio"],"_yoast_wpseo_newssitemap-exclude":["off"],"_yoast_wpseo_newssitemap-genre":["a:1:{i:0;s:4:\"oped\";}"],"_yoast_wpseo_focuskeywords":["[{\"keyword\":\"Nove dicas b\u00e1sicas para te ajudar no gin\u00e1sio\",\"score\":\"ok\"},{\"keyword\":\"dicas para o teu treino de gin\u00e1sio\",\"score\":\"ok\"},{\"keyword\":\"dicas para come\u00e7ar no ginasio\",\"score\":\"ok\"},{\"keyword\":\" dicas ginasio\",\"score\":\"ok\"}]"],"_yoast_wpseo_keywordsynonyms":["[\"\",\"\",\"\",\"\",\"\"]"],"ampforwp_custom_content_editor":[""],"ampforwp_custom_content_editor_checkbox":[null],"ampforwp-amp-on-off":["default"],"_thumbnail_id":["31416"],"ilj_linkdefinition":["a:2:{i:0;s:14:\"dicas gin\u00e1sio\";i:1;s:5:\"Array\";}"],"_metaseo_metatitle":["9 dicas b\u00e1sicas de gin\u00e1sio"],"_metaseo_metadesc":["Nove dicas para quem anda no gin\u00e1sio e quer melhorar os seus resultados."],"psp_kw":["9\u57fa\u672c\u7684\u306a\u30b8\u30e0\u306e\u30d2\u30f3\u30c8"],"psp_meta":["a:14:{s:5:\"title\";s:31:\"9\u57fa\u672c\u7684\u306a\u30b8\u30e0\u306e\u30d2\u30f3\u30c8\";s:11:\"description\";s:168:\"\u3042\u306a\u305f\u304c\u4eca\u30b8\u30e0\u306b\u3044\u308b\u5834\u5408\u3001\u307e\u305f\u306f\u307e\u3060\u307b\u3068\u3093\u3069\u7d4c\u9a13\u304c\u306a\u3044\u5834\u5408\u306f\u3001\u305d\u308c\u306b\u3064\u3044\u3066\u307b\u3068\u3093\u3069\u6c17\u3065\u304b\u306a\u3044\u306e\u306f\u5b8c\u5168\u306b\u6b63\u5e38\u3067\u3059\u3002\";s:8:\"keywords\";s:441:\"9\u57fa\u672c\u7684\u306a\u30b8\u30e0\u306e\u30d2\u30f3\u30c8, \u591a\u304f\u306e\u5834\u5408, \u75c5\u6c17\u306e\u5834\u5408\u306f\u8a13\u7df4\u3057\u306a\u3044\u3067\u304f\u3060\u3055\u3044, \u7c21\u5358\u306b\u3057\u306a\u3044\u3067\u304f\u3060\u3055\u3044, \u3042\u306a\u305f\u304c\u4eca\u30b8\u30e0\u306b\u3044\u308b\u5834\u5408, \u5149\u307e\u305f\u306f\u30c0\u30a4\u30a8\u30c3\u30c8, \u306e\u8102\u80aa\u306f\u7cd6\u304c\u30ed\u30fc\u30c9\u3055\u308c, \u6804\u990a\u30c6\u30fc\u30d6\u30eb\u3092\u8aad\u3093\u3067\u304f\u3060\u3055\u3044, \u5e38\u306b\u30e9\u30d9\u30eb\u3092\u898b\u3066, \u5e38\u306b\u4f55\u304b\u8efd\u3044\u3082\u306e\u3084\u30c0\u30a4\u30a8\u30c3\u30c8\u304c\u826f\u3044\u8003\u3048\u3067\u306f\u3042\u308a\u307e\u305b\u3093, \u306e\u8102\u80aa\u304c\u826f\u3044\u3068\u601d\u308f\u308c\u308b\u88fd\u54c1\u3067\u306f\u306a\u3044\u3057\";s:13:\"focus_keyword\";s:31:\"9\u57fa\u672c\u7684\u306a\u30b8\u30e0\u306e\u30d2\u30f3\u30c8\";s:14:\"mfocus_keyword\";s:31:\"9\u57fa\u672c\u7684\u306a\u30b8\u30e0\u306e\u30d2\u30f3\u30c8\";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:31:\"9\u57fa\u672c\u7684\u306a\u30b8\u30e0\u306e\u30d2\u30f3\u30c8\";a:4:{s:2:\"kw\";s:31:\"9\u57fa\u672c\u7684\u306a\u30b8\u30e0\u306e\u30d2\u30f3\u30c8\";s:5:\"score\";s:4:\"40.0\";s:7:\"density\";a:3:{s:8:\"nb_words\";i:110;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:31:\"9\u57fa\u672c\u7684\u306a\u30b8\u30e0\u306e\u30d2\u30f3\u30c8\";s:8:\"focus_kw\";s:31:\"9\u57fa\u672c\u7684\u306a\u30b8\u30e0\u306e\u30d2\u30f3\u30c8\";}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:0;s:3:\"msg\";s:99:\"Bad, the SEO title contains 1 allowed words, which is less than the recommended minimum of 3 words.\";}s:10:\"page_title\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:31:\"9\u57fa\u672c\u7684\u306a\u30b8\u30e0\u306e\u30d2\u30f3\u30c8\";s:8:\"focus_kw\";s:31:\"9\u57fa\u672c\u7684\u306a\u30b8\u30e0\u306e\u30d2\u30f3\u30c8\";}s:5:\"score\";s:4:\"1.00\";s:3:\"msg\";s:171:\"Great, the page title contains 11 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:168:\"\u3042\u306a\u305f\u304c\u4eca\u30b8\u30e0\u306b\u3044\u308b\u5834\u5408\u3001\u307e\u305f\u306f\u307e\u3060\u307b\u3068\u3093\u3069\u7d4c\u9a13\u304c\u306a\u3044\u5834\u5408\u306f\u3001\u305d\u308c\u306b\u3064\u3044\u3066\u307b\u3068\u3093\u3069\u6c17\u3065\u304b\u306a\u3044\u306e\u306f\u5b8c\u5168\u306b\u6b63\u5e38\u3067\u3059\u3002\";s:8:\"focus_kw\";s:31:\"9\u57fa\u672c\u7684\u306a\u30b8\u30e0\u306e\u30d2\u30f3\u30c8\";}s:5:\"score\";i:0;s:3:\"msg\";s:115:\"Bad, the page meta description contains 56 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:441:\"9\u57fa\u672c\u7684\u306a\u30b8\u30e0\u306e\u30d2\u30f3\u30c8, \u591a\u304f\u306e\u5834\u5408, \u75c5\u6c17\u306e\u5834\u5408\u306f\u8a13\u7df4\u3057\u306a\u3044\u3067\u304f\u3060\u3055\u3044, \u7c21\u5358\u306b\u3057\u306a\u3044\u3067\u304f\u3060\u3055\u3044, \u3042\u306a\u305f\u304c\u4eca\u30b8\u30e0\u306b\u3044\u308b\u5834\u5408, \u5149\u307e\u305f\u306f\u30c0\u30a4\u30a8\u30c3\u30c8, \u306e\u8102\u80aa\u306f\u7cd6\u304c\u30ed\u30fc\u30c9\u3055\u308c, \u6804\u990a\u30c6\u30fc\u30d6\u30eb\u3092\u8aad\u3093\u3067\u304f\u3060\u3055\u3044, \u5e38\u306b\u30e9\u30d9\u30eb\u3092\u898b\u3066, \u5e38\u306b\u4f55\u304b\u8efd\u3044\u3082\u306e\u3084\u30c0\u30a4\u30a8\u30c3\u30c8\u304c\u826f\u3044\u8003\u3048\u3067\u306f\u3042\u308a\u307e\u305b\u3093, \u306e\u8102\u80aa\u304c\u826f\u3044\u3068\u601d\u308f\u308c\u308b\u88fd\u54c1\u3067\u306f\u306a\u3044\u3057\";s:8:\"focus_kw\";s:31:\"9\u57fa\u672c\u7684\u306a\u30b8\u30e0\u306e\u30d2\u30f3\u30c8\";}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:96:\"https:\/\/ginasiovirtual.com\/ja\/9-%e5%9f%ba%e6%9c%ac%e7%9a%84%e3%81%aa%e3%83%92%e3%83%b3%e3%83%88\/\";s:8:\"focus_kw\";s:91:\"9%e5%9f%ba%e6%9c%ac%e7%9a%84%e3%81%aa%e3%82%b8%e3%83%a0%e3%81%ae%e3%83%92%e3%83%b3%e3%83%88\";}s:5:\"score\";i:0;s:3:\"msg\";s:170:\"Bad, the focus keyword 9%e5%9f%ba%e6%9c%ac%e7%9a%84%e3%81%aa%e3%82%b8%e3%83%a0%e3%81%ae%e3%83%92%e3%83%b3%e3%83%88<\/strong> does not appear in the page permalink.\";}s:15:\"first_paragraph\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:168:\"\u3042\u306a\u305f\u304c\u4eca\u30b8\u30e0\u306b\u3044\u308b\u5834\u5408\u3001\u307e\u305f\u306f\u307e\u3060\u307b\u3068\u3093\u3069\u7d4c\u9a13\u304c\u306a\u3044\u5834\u5408\u306f\u3001\u305d\u308c\u306b\u3064\u3044\u3066\u307b\u3068\u3093\u3069\u6c17\u3065\u304b\u306a\u3044\u306e\u306f\u5b8c\u5168\u306b\u6b63\u5e38\u3067\u3059\u3002\";s:8:\"focus_kw\";s:31:\"9\u57fa\u672c\u7684\u306a\u30b8\u30e0\u306e\u30d2\u30f3\u30c8\";}s:5:\"score\";i:0;s:3:\"msg\";s:124:\"Bad, the focus keyword 9\u57fa\u672c\u7684\u306a\u30b8\u30e0\u306e\u30d2\u30f3\u30c8<\/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 (frame, iframe, object, embed or HTML5 video)<\/i>.\";}s:12:\"enough_words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:106:\"Bad, the page content contains 110 allowed words, which is less than the recommended minimum of 250 words.\";}s:10:\"images_alt\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:95:\"Great, the page content has 3 images and 3 images contains your focus keyword in alt attribute.\";}s:9:\"html_bold\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:89:\"Bad, the page content has 18 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:89:\"Bad, the page content has 1 italic elements and none of them contains your focus keyword.\";}s:14:\"html_underline\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:49:\"Bad, the page content has no underlined elements.\";}s:11:\"subheadings\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:172:\"Bad, the page content has 9 <h1>, 0 <h2>, 0 <h3> subheading tags and 0 <h1>, 0 <h2>, 0 <h3> 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 1 external links and none of them are nofollow.\";}s:14:\"links_internal\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:75:\"Great, the page content has 3 internal links and none of them are nofollow.\";}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:110;s:13:\"kw_occurences\";i:0;s:7:\"density\";i:0;}s:5:\"score\";i:0;s:3:\"msg\";s:139:\"Bad, keyword density is 0%, because the focus keyword 9\u57fa\u672c\u7684\u306a\u30b8\u30e0\u306e\u30d2\u30f3\u30c8<\/strong> does not appear in the page content.\";}}}}"],"psp_score":["40.0"],"slim_seo":["a:2:{s:5:\"title\";s:28:\"9 dicas b\u00e1sicas de gin\u00e1sio\";s:11:\"description\";s:73:\"Nove dicas para quem anda no gin\u00e1sio e quer melhorar os seus resultados.\";}"],"_lwptoc_settings":["a:3:{s:8:\"position\";s:17:\"afterfirstheading\";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;}"],"_yoast_wpseo_title":["%%title%% %%page%% %%sep%% %%sitename%%"],"_yoast_wpseo_metadesc":["Algumas dicas de gin\u00e1sio que podem fazer a diferen\u00e7a e ajudar-te a ter melhores resultados, mais rapidamente."],"review_overall_rating":[""],"ampforwp-ia-on-off":["default"],"_oembed_99476269dcb9b1a41a7403c93ad0b996":["

Hipertrofia muscular: miofibrilar e sarcoplasm\u00e1tica<\/a><\/blockquote>