{"id":4576,"date":"2015-02-02T23:41:34","date_gmt":"2015-02-02T23:41:34","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?page_id=4576"},"modified":"2015-02-11T01:21:33","modified_gmt":"2015-02-11T01:21:33","slug":"superserie-2","status":"publish","type":"page","link":"https:\/\/ginasiovirtual.com\/es\/o-que-e\/superserie\/","title":{"rendered":"Superserie"},"content":{"rendered":"<h2><strong>O que \u00e9 uma supers\u00e9rie?<\/strong><\/h2>\n<h4>Uma supers\u00e9rie (ou superset) \u00e9 quando escolhes dois exerc\u00edcios e os fazes seguidos, sem nenhum descanso entre cada um deles.<\/h4>\n<p>Pueden ser ejercicios para el mismo m\u00fasculo o para dos m\u00fasculos diferentes.<\/p>\n<h3><strong>Ejemplo 1<\/strong><\/h3>\n<p><strong>Superserie<\/strong><\/p>\n<p><a title=\"Press de pecho con mancuernas\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-halter\/\">Press de pecho con mancuernas<\/a> &#8211; 5 s\u00e9ries x 8 repeti\u00e7\u00f5es<br \/>\n<a title=\"Aperturas\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas\/\">Aperturas<\/a> &#8211; 5 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/p>\n<p>Neste caso come\u00e7avas por fazer 8 repeti\u00e7\u00f5es de press de peito com halter e, mal terminasses essas 8 repeti\u00e7\u00f5es, passavas imediatamente para as aberturas e fazias 8 repeti\u00e7\u00f5es deste exerc\u00edcio.<\/p>\n<p>S\u00f3 no final das aberturas \u00e9 que terias um per\u00edodo de descanso.<\/p>\n<p><strong>Neste caso seria uma supers\u00e9rie para o mesmo m\u00fasculo, peito.<\/strong><\/p>\n<h3><strong>Ejemplo 2<\/strong><\/h3>\n<p><strong>Superserie<\/strong><\/p>\n<p><a title=\"Barra de tr\u00edceps a frente\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/tricep-a-testa-barra\/\">Tr\u00edceps con barra hasta la frente<\/a> &#8211; 3 s\u00e9ries x 10 repeti\u00e7\u00f5es<br \/>\n<a title=\"Curl con barra de b\u00edceps\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\">Curl de b\u00edceps con barra<\/a> &#8211; 3 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/p>\n<p>Neste exemplo come\u00e7avas com o exerc\u00edcio tricep com barra \u00e1 testa, executavas 10 repeti\u00e7\u00f5es e, no final destas 10 repeti\u00e7\u00f5es de tricep com barra a testa passavas imediatamente para o exerc\u00edcio curl bicep com barra, sem descanso.<\/p>\n<p>S\u00f3 ao terminar o curl de bicep \u00e9 que se dava por terminada uma s\u00e9rie desta supers\u00e9rie e o \u00ednicio de um pequeno per\u00edodo de descanso.<\/p>\n<p><strong>Neste caso seria uma supers\u00e9rie para dois m\u00fasculos diferentes e antagonistas, tricep e b\u00edcep.<\/strong><\/p>","protected":false},"excerpt":{"rendered":"<p>O que \u00e9 uma supers\u00e9rie? Uma supers\u00e9rie (ou superset) \u00e9 quando escolhes dois exerc\u00edcios e os fazes seguidos, sem nenhum descanso entre cada um deles. [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":0,"parent":4605,"menu_order":0,"comment_status":"open","ping_status":"closed","template":"","meta":{"_seopress_titles_title":"Supers\u00e9ries: Melhore o Treino sem Descanso","_seopress_titles_desc":"Melhora teu treino com supers\u00e9ries: executa exerc\u00edcios seguidos, sem descanso. Perfeito para trabalhar o mesmo m\u00fasculo ou m\u00fasculos diferentes.","_seopress_robots_index":"","_seopress_robots_follow":"","_seopress_robots_imageindex":"","_seopress_robots_snippet":"","_seopress_robots_primary_cat":"","_seopress_robots_breadcrumbs":"","_seopress_robots_freeze_modified_date":"","_seopress_robots_custom_modified_date":"","_seopress_robots_canonical":"","_seopress_social_fb_title":"","_seopress_social_fb_desc":"","_seopress_social_fb_img":"","_seopress_social_fb_img_attachment_id":0,"_seopress_social_fb_img_width":0,"_seopress_social_fb_img_height":0,"_seopress_social_twitter_title":"","_seopress_social_twitter_desc":"","_seopress_social_twitter_img":"","_seopress_social_twitter_img_attachment_id":0,"_seopress_social_twitter_img_width":0,"_seopress_social_twitter_img_height":0,"_seopress_redirections_value":"","_seopress_redirections_enabled":"","_seopress_redirections_enabled_regex":"","_seopress_redirections_logged_status":"","_seopress_redirections_param":"","_seopress_redirections_type":0,"_seopress_analysis_target_kw":"","_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 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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:11:\"superseries\";s:8:\"focus_kw\";s:11:\"superseries\";}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:328:\"\u30b9\u30fc\u30d1\u30fc\u30b7\u30ea\u30fc\u30ba\u3068\u306f\u4f55\u3067\u3059\u304b?\n\u30b9\u30fc\u30d1\u30fc\u30b7\u30ea\u30fc\u30ba(\u307e\u305f\u306f\u30b9\u30fc\u30d1\u30fc\u30bb\u30c3\u30c8)\u306f\u30012\u3064\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3092\u9078\u629e\u3057\u3066\u9023\u7d9a\u3057\u3066\u884c\u3046\u3068\u304d\u306b\u3001\u305d\u308c\u305e\u308c\u306e\u9593\u306b\u4f11\u606f\u3092\u53d6\u3089\u306a\u3044\u5834\u5408\u3067\u3059\u3002\n\u5f7c\u3089\u306f\u540c\u3058\u7b4b\u8089\u30842\u3064\u306e\u7570\u306a\u308b\u7b4b\u8089\u306e\u305f\u3081\u306e\u904b\u52d5\u3059\u308b\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002\";s:8:\"focus_kw\";s:11:\"superseries\";}s:5:\"score\";d:0.5;s:3:\"msg\";s:97:\"Bad, the focus keyword <strong>superseries<\/strong> does not appear in the page meta description.\";}s:13:\"meta_keywords\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:243:\"superseries, \u3053\u306e\u5834\u5408, 8\u7e70\u308a\u8fd4\u3057, 10\u7e70\u308a\u8fd4\u3057, superseries, \u984d\u306b\u30d0\u30fc\u3092\u7f6e\u3044\u3066\u4e09\u982d\u7b4b\u904b\u52d5\u3092\u59cb\u3081, 3\u30b7\u30ea\u30fc\u30bax, \u30d0\u30fc\u4ed8\u304d\u30ab\u30fc\u30eb\u4e8c\u982d\u7b4b, 3\u30b7\u30ea\u30fc\u30ba, \u3053\u306e\u4f8b\u3067\u306f, \u30b9\u30fc\u30d1\u30fc\u30b7\u30ea\u30fc\u30ba\u3068\u306f\u4f55\u3067\u3059\u304b\";s:8:\"focus_kw\";s:11:\"superseries\";}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:105:\"https:\/\/ginasiovirtual.com\/ja\/o-what-and\/%e3%82%b9%e3%83%bc%e3%83%91%e3%83%bc%e3%82%bb%e3%83%aa%e3%82%a8\/\";s:8:\"focus_kw\";s:11:\"superseries\";}s:5:\"score\";i:0;s:3:\"msg\";s:90:\"Bad, the focus keyword <strong>superseries<\/strong> does not appear in the page permalink.\";}s:15:\"first_paragraph\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:328:\"\u30b9\u30fc\u30d1\u30fc\u30b7\u30ea\u30fc\u30ba\u3068\u306f\u4f55\u3067\u3059\u304b?\n\u30b9\u30fc\u30d1\u30fc\u30b7\u30ea\u30fc\u30ba(\u307e\u305f\u306f\u30b9\u30fc\u30d1\u30fc\u30bb\u30c3\u30c8)\u306f\u30012\u3064\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3092\u9078\u629e\u3057\u3066\u9023\u7d9a\u3057\u3066\u884c\u3046\u3068\u304d\u306b\u3001\u305d\u308c\u305e\u308c\u306e\u9593\u306b\u4f11\u606f\u3092\u53d6\u3089\u306a\u3044\u5834\u5408\u3067\u3059\u3002\n\u5f7c\u3089\u306f\u540c\u3058\u7b4b\u8089\u30842\u3064\u306e\u7570\u306a\u308b\u7b4b\u8089\u306e\u305f\u3081\u306e\u904b\u52d5\u3059\u308b\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002\";s:8:\"focus_kw\";s:11:\"superseries\";}s:5:\"score\";i:0;s:3:\"msg\";s:104:\"Bad, the focus keyword <strong>superseries<\/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:0;s:3:\"msg\";s:105:\"Bad, the page content contains 39 allowed words, which is less than the recommended minimum of 250 words.\";}s:10:\"images_alt\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:36:\"Bad, the page content has no images.\";}s:9:\"html_bold\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:88:\"Bad, the page content has 7 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: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 0 &lt;h1&gt;, 1 &lt;h2&gt;, 2 &lt;h3&gt; 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