{"id":12576,"date":"2016-12-05T19:59:00","date_gmt":"2016-12-05T19:59:00","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=12576"},"modified":"2021-08-28T05:33:58","modified_gmt":"2021-08-28T04:33:58","slug":"velocidad-deben-los-ejercicios","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/es\/velocidade-devo-os-exercicios\/","title":{"rendered":"\u00bfQu\u00e9 tan r\u00e1pido debo hacer los ejercicios?"},"content":{"rendered":"<p><iframe style=\"width: 100%; max-width: 660px; overflow: hidden; background: transparent;\" src=\"https:\/\/embed.podcasts.apple.com\/us\/podcast\/com-que-velocidade-devo-fazer-os-exerc%C3%ADcios\/id1573269829?i=1000529109520\" 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\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n\n<p>Despu\u00e9s de discutir cu\u00e1nto tiempo debes descansar entre cada serie <a href=\"https:\/\/ginasiovirtual.com\/quanto-tempo-devo-descansar-entre-series\/\"  rel=\"noopener noreferrer\">en este articulo<\/a>, ahora abordaremos otro tema interesante, que es el tiempo de ejecuci\u00f3n de los ejercicios.<\/p>\n<p><strong>Movimientos lentos o r\u00e1pidos, \u00bfcu\u00e1l es la mejor opci\u00f3n?<\/strong><\/p>\n<p>Abordemos el tema en un contexto de hipertrofia, <span style=\"text-decoration: underline;\">justo<\/span>, as\u00ed que si quieres saber la velocidad ideal a la que debes hacer tu press de banca para ganar masa muscular, est\u00e1s en el lugar correcto.<\/p>\n<p>Por otro lado, si tu objetivo es ganar fuerza o velocidad, este no es el art\u00edculo ideal.<\/p>\n<p><span style=\"text-decoration: underline;\">Entonces, comencemos.<\/span><\/p>\n<h2><strong>\u00bfQu\u00e9 tan r\u00e1pido debo hacer los ejercicios?<\/strong><\/h2>\n<h2><strong>Exc\u00e9ntrico vs. Conc\u00e9ntrico<\/strong><\/h2>\n<p>La fase exc\u00e9ntrica, o negativa, es cuando bajas la barra. <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\"  rel=\"noopener noreferrer\">press de banca<\/a> hasta el pecho, o cuando lo bajas al suelo en el <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\"  rel=\"noopener noreferrer\">peso muerto<\/a>.<\/p>\n<p>Es la fase m\u00e1s f\u00e1cil, despu\u00e9s de todo, tienes la gravedad de tu lado y simplemente tienes que soltar el peso, aunque no es una buena idea si quieres ganar masa muscular.<\/p>\n<p>La fase conc\u00e9ntrica, o positiva, es cuando subes en <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener noreferrer\">ponerse en cuclillas<\/a> o empujar las mancuernas hacia arriba en el <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\"  rel=\"noopener noreferrer\">presa de hombro<\/a>.<\/p>\n<p><strong>B\u00e1sicamente es la fase donde hay mayor dificultad y donde se produce el fracaso.<\/strong><\/p>\n<p style=\"text-align: center;\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-12584 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino-2-scaled.jpg\" alt=\"\u00bfQu\u00e9 tan r\u00e1pido debo hacer los ejercicios?\" width=\"1320\" height=\"727\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino-2-scaled.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino-2-scaled-300x165.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino-2-scaled-768x423.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino-2-scaled-1300x716.jpg 1300w\" sizes=\"(max-width: 1320px) 100vw, 1320px\" \/><\/p>\n<h2><strong>Conc\u00e9ntrico r\u00e1pido<\/strong><\/h2>\n<p>Como sugiere el t\u00edtulo, la fase conc\u00e9ntrica debe ser r\u00e1pida, especialmente en movimientos complejos.<\/p>\n<p><strong>R\u00e1pido significa entre uno y dos segundos, lo que no siempre ser\u00e1 posible.<\/strong><\/p>\n<p>Si est\u00e1s trabajando con una buena carga, algo necesario para la hipertrofia, la fase positiva se ir\u00e1 haciendo m\u00e1s lenta a medida que avance la serie.<\/p>\n<p>Comienzas la primera repetici\u00f3n levantando el peso en 1 segundo, y la \u00faltima probablemente tard\u00f3 3 segundos en completarse.<\/p>\n<p>Esto es normal.<\/p>\n<p>Entonces, \u00bfqu\u00e9 deber\u00edas hacer?<\/p>\n<p><strong>Debes levantar el peso r\u00e1pidamente, pero con el suficiente control para sentir c\u00f3mo trabaja el m\u00fasculo que est\u00e1s entrenando.<\/strong><\/p>\n<p>Lo que debes evitar es hacer este movimiento intencionalmente de forma lenta, ya que esto solo provocar\u00e1 que tu volumen de entrenamiento disminuya.<\/p>\n<h2><strong>\u00bfLento exc\u00e9ntrico?<\/strong><\/h2>\n<p>Si en los ejercicios conc\u00e9ntricos no hay una gran discusi\u00f3n, en los exc\u00e9ntricos es muy com\u00fan abogar por movimientos m\u00e1s lentos, para permanecer m\u00e1s tiempo en tensi\u00f3n.<\/p>\n<p><strong>En comparaci\u00f3n con la fase conc\u00e9ntrica, la fase exc\u00e9ntrica debe ser m\u00e1s lenta y lo \u00faltimo que deseas aqu\u00ed es perder el peso.<\/strong><\/p>\n<p>Debes realizar el movimiento de forma controlada y debes poder sentir el m\u00fasculo en cuesti\u00f3n trabajando.<\/p>\n<p><span style=\"text-decoration: underline;\">Ahora bien, esto no significa que los negativos de 30 segundos dar\u00e1n mejores resultados.<\/span><\/p>\n<p>El tiempo que el m\u00fasculo est\u00e1 bajo tensi\u00f3n es importante, pero tambi\u00e9n lo es la carga, y si reduces significativamente la carga para aumentar el tiempo bajo tensi\u00f3n, terminas disminuyendo la magnitud de la tensi\u00f3n en s\u00ed.<\/p>\n<p>Por lo tanto, esta fase debe ser controlada, pero no necesariamente lenta, y algo entre 2 y 3 segundos ser\u00e1 ideal para no s\u00f3lo controlar el peso, estimulando as\u00ed el m\u00fasculo de forma efectiva, sino tambi\u00e9n para sentir el m\u00fasculo trabajando y evitar lesiones.<\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" class=\"aligncenter wp-image-12586 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep.jpg\" alt=\"\u00bfQu\u00e9 tan r\u00e1pido debo hacer los ejercicios?\" width=\"980\" height=\"457\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep.jpg 980w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep-300x140.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep-768x358.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep-20x9.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep-600x280.jpg 600w\" sizes=\"(max-width: 980px) 100vw, 980px\" \/><\/p>\n<h2><strong>\u00bfQu\u00e9 tan r\u00e1pido debo hacer los ejercicios? La conclusi\u00f3n.<\/strong><\/h2>\n<p>La velocidad con la que realizas los ejercicios cuando tu objetivo es la hipertrofia es importante, pero no es lo m\u00e1s importante y no necesitas llevar un cron\u00f3metro contigo.<\/p>\n<p><strong>Debes procurar realizar el movimiento conc\u00e9ntrico r\u00e1pidamente, pero con buena t\u00e9cnica, y una fase exc\u00e9ntrica de forma controlada, pero no excesivamente lenta.<\/strong><\/p>\n<p>Si puedes lanzar el peso al aire durante el movimiento positivo y sostenerlo durante 10 segundos durante el movimiento negativo, probablemente sea una buena idea aumentar el peso.<\/p>\n<p>Si tu positivo es lento desde la primera repetici\u00f3n y no puedes mantener m\u00e1s de un segundo en el negativo, entonces es posible que est\u00e9s usando demasiado peso.<\/p>\n<p><strong>Cada repetici\u00f3n completa debe durar de media entre 3 y 6 segundos, y aunque puedes, e incluso debes, experimentar con otros tiempos, estos deben ser la base de tu entrenamiento.<\/strong><\/p>\n<p>No lo olvides, debes controlar tu peso, y el peso no debe controlarte a ti, es decir, no hacer trampas para poder levantar m\u00e1s peso.<\/p>\n<p>Conc\u00e9ntrate en el movimiento y el grupo de m\u00fasculos que trabajas, y <a href=\"https:\/\/ginasiovirtual.com\/quanto-tempo-devo-descansar-entre-series\/\"  rel=\"noopener noreferrer\">Date suficiente tiempo entre series para recuperarte<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"<p>\ufeff Depois de discutirmos o tempo que deves descansar entre cada s\u00e9rie neste artigo, vamos agora abordar outro tema interessante, que \u00e9 o tempo de [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":30896,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Velocidade de Execu\u00e7\u00e3o dos Exerc\u00edcios para Hipertrofia","_seopress_titles_desc":"Descobre com que velocidade deves fazer os exerc\u00edcios para hipertrofia: r\u00e1pida na fase conc\u00eantrica e controlada na exc\u00eantrica. Melhora j\u00e1 os teus treinos!","_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":"default","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":[7435,8091],"class_list":["post-12576","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-treino","tag-movimentos-lentos-ou-rapidos-qual-e-a-melhor-opcao","tag-velocidade-dos-exercicios"],"featured_image_src":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/velocidade-exercicios-scaled-1300x867.jpeg","blog_images":{"medium":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/velocidade-exercicios-scaled-300x200.jpeg","large":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/velocidade-exercicios-scaled-1300x867.jpeg"},"ams_acf":[],"jetpack_featured_media_url":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/velocidade-exercicios-scaled.jpeg","spectra_custom_meta":{"_edit_lock":["1630125150:1190"],"_edit_last":["1190"],"_yoast_wpseo_content_score":["60"],"_yoast_wpseo_focuskw_text_input":["velocidade exerc\u00edcios"],"_yoast_wpseo_focuskw":["com que velocidade devo fazer os exerc\u00edcios"],"_yoast_wpseo_linkdex":["63"],"_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":["1585"],"tie_primary_category":["37"],"_yoast_wpseo_newssitemap-exclude":["off"],"_yoast_wpseo_newssitemap-genre":["a:1:{i:0;s:4:\"oped\";}"],"_yoast_wpseo_focuskeywords":["[{\"keyword\":\" exercicios de ginasio para fazer em casa\",\"score\":\"bad\"},{\"keyword\":\"exerc\u00edcios gin\u00e1sio devagar para baixo r\u00e1pido para cima\",\"score\":\"bad\"},{\"keyword\":\"ginasio exercicios\",\"score\":\"bad\"},{\"keyword\":\"como fazer bem os exercicios no ginasio\",\"score\":\"bad\"}]"],"_yoast_wpseo_keywordsynonyms":["[\"\",\"\",\"\",\"\",\"\"]"],"_thumbnail_id":["30896"],"ampforwp_custom_content_editor":[""],"ampforwp_custom_content_editor_checkbox":[null],"ampforwp-amp-on-off":["default"],"ilj_linkdefinition":["a:3:{i:0;s:22:\"velocidade exerc\u00edcios\";i:1;s:5:\"Array\";i:2;s:26:\"velocidade dos exerc\u00edcios\";}"],"_metaseo_metatitle":["Com que velocidade devo fazer os exerc\u00edcios?"],"_metaseo_metadesc":["Movimentos lentos ou r\u00e1pidos qual \u00e9 a melhor op\u00e7\u00e3o? Fica a saber a resposta neste artigo e o porqu\u00ea."],"psp_status":["a:1:{s:35:\"how fast should i do the exercises?\";a:4:{s:2:\"kw\";s:35:\"how fast should i do the exercises?\";s:5:\"score\";s:4:\"35.0\";s:7:\"density\";a:3:{s:8:\"nb_words\";i:375;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:42:\"quanto velocemente devo fare gli esercizi?\";s:8:\"focus_kw\";s:35:\"how fast should i do the exercises?\";}s:5:\"score\";d:0.5;s:3:\"msg\";s:109:\"Bad, the focus keyword <strong>how fast should i do the exercises?<\/strong> does not appear in the SEO title.\";}s:18:\"title_enough_words\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:85:\"Great, the SEO title contains 5 allowed words and the recommended minimum is 3 words.\";}s:10:\"page_title\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:42:\"quanto velocemente devo fare gli esercizi?\";s:8:\"focus_kw\";s:35:\"how fast should i do the exercises?\";}s:5:\"score\";s:4:\"0.50\";s:3:\"msg\";s:228:\"Great, the page title contains 42 characters and it's between 5 and 70 characters, which is the recommended interval. Bad, the focus keyword <strong>how fast should i do the exercises?<\/strong> does not appear in the page title.\";}s:16:\"meta_description\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:161:\"conosci la velocit\u00e0 ideale per ottenere i migliori risultati.\ndopo aver discusso il tempo che dovresti riposare tra ogni serie in questo articolo, affrontere...\";s:8:\"focus_kw\";s:35:\"how fast should i do the exercises?\";}s:5:\"score\";d:0.5;s:3:\"msg\";s:121:\"Bad, the focus keyword <strong>how fast should i do the exercises?<\/strong> does not appear in the page meta description.\";}s:13:\"meta_keywords\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:124:\"quanto velocemente devo fare gli esercizi?, peso, fase, essere, secondi, dovresti, muscolo, devi, quando, anche, concentrico\";s:8:\"focus_kw\";s:35:\"how fast should i do the exercises?\";}s:5:\"score\";i:0;s:3:\"msg\";s:118:\"Bad, the focus keyword <strong>how fast should i do the exercises?<\/strong> does not appear in the page meta keywords.\";}s:9:\"permalink\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:58:\"https:\/\/ginasiovirtual.com\/it\/speed-dovrebbe-the-esercizi\/\";s:8:\"focus_kw\";s:34:\"how-fast-should-i-do-the-exercises\";}s:5:\"score\";i:0;s:3:\"msg\";s:113:\"Bad, the focus keyword <strong>how-fast-should-i-do-the-exercises<\/strong> does not appear in the page permalink.\";}s:15:\"first_paragraph\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:241:\"conosci la velocit\u00e0 ideale per ottenere i migliori risultati.\ndopo aver discusso il tempo che dovresti riposare tra ogni serie in questo articolo, affronteremo ora un altro argomento interessante, che \u00e8 il momento di eseguire gli esercizi.\";s:8:\"focus_kw\";s:35:\"how fast should i do the exercises?\";}s:5:\"score\";i:0;s:3:\"msg\";s:128:\"Bad, the focus keyword <strong>how fast should i do the exercises?<\/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 375 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 2 images and 2 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 12 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 3 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 5 &lt;h1&gt;, 0 &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:0;s:3:\"msg\";s:44:\"Bad, the page content has no external links.\";}s:14:\"links_internal\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:75:\"Great, the page content has 6 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:375;s:13:\"kw_occurences\";i:0;s:7:\"density\";i:0;}s:5:\"score\";i:0;s:3:\"msg\";s:143:\"Bad, keyword density is 0%, because the focus keyword <strong>how fast should i do the exercises?<\/strong> does not appear in the page content.\";}}}}"],"psp_score":["35.0"],"psp_kw":["how fast should i do the exercises?"],"psp_meta":["a:14:{s:5:\"title\";s:42:\"Quanto velocemente devo fare gli esercizi?\";s:11:\"description\";s:161:\"Conosci la velocit\u00e0 ideale per ottenere i migliori risultati.\nDopo aver discusso il tempo che dovresti riposare tra ogni serie in questo articolo, affrontere...\";s:8:\"keywords\";s:124:\"quanto velocemente devo fare gli esercizi?, peso, fase, essere, secondi, dovresti, muscolo, devi, quando, anche, concentrico\";s:13:\"focus_keyword\";s:35:\"how fast should i do the exercises?\";s:14:\"mfocus_keyword\";s:35:\"how fast should i do the exercises?\";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:\"\";}"],"slim_seo":["a:2:{s:5:\"title\";s:45:\"Com que velocidade devo fazer os exerc\u00edcios?\";s:11:\"description\";s:105:\"Movimentos lentos ou r\u00e1pidos qual \u00e9 a melhor op\u00e7\u00e3o? Fica a saber a resposta neste artigo e o porqu\u00ea.\";}"],"_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":["Levantar o peso r\u00e1pido? Lento para baixo? Sabes com que velocidade deves fazer os teus exerc\u00edcios no gin\u00e1sio? Se n\u00e3o, este artigo \u00e9 para ti."],"_lwptoc_settings":["a:3:{s:8:\"position\";s:17:\"afterfirstheading\";s:7:\"enabled\";b:1;s:15:\"processHeadings\";b:0;}"],"review_overall_rating":[""],"ampforwp-ia-on-off":["default"],"_oembed_99476269dcb9b1a41a7403c93ad0b996":["<blockquote class=\"wp-embedded-content\" data-secret=\"26tiHuEieN\"><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=26tiHuEieN\" data-secret=\"26tiHuEieN\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>"],"_oembed_time_99476269dcb9b1a41a7403c93ad0b996":["1603860554"],"_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":["1603860555"],"_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":["1603860555"],"_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":["1603860556"],"_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":["1603860581"],"rank_math_description":["Levantar o peso r\u00e1pido? Aguentar devagar para baixo? Ao contr\u00e1rio? Com que velocidade devo fazer os exerc\u00edcios afinal? Sabe a resposta aqui."],"rank_math_focus_keyword":["com que velocidade devo fazer os exerc\u00edcios,exerc\u00edcios gin\u00e1sio devagar para baixo r\u00e1pido para cima,velocidade dos exerc\u00edcios,velocidade de execu\u00e7\u00e3o dos exerc\u00edcios na muscula\u00e7\u00e3o"],"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":["velocidad-deben-los-ejercicios"],"rank_math_internal_links_processed":["1"],"_trp_automatically_translated_slug_nl_NL":["snelheid-moet-de-oefeningen"],"_trp_automatically_translated_slug_de_DE":["geschwindigkeit-sollte-die-ubungen-2"],"_trp_automatically_translated_slug_sv_SE":["hastighet-ska-ovningarna"],"_trp_automatically_translated_slug_fr_FR":["vitesse-devrait-les-exercices"],"_trp_automatically_translated_slug_en_GB":["speed-should-the-exercises"],"_trp_automatically_translated_slug_en_US":["speed-should-the-exercises"],"_trp_automatically_translated_slug_it_IT":["speed-dove-the-esercizi-2"],"classic-editor-remember":["classic-editor"],"_last_editor_used_jetpack":["classic-editor"],"rank_math_permalink":["velocidade-devo-os-exercicios"],"rank_math_primary_category":["0"],"rank_math_seo_score":["72"],"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"],"_wpar_repost_post_titles_active":["no"],"_wpar_repost_post_update_url":["no"],"_wpar_repost_post_titles":["Com que velocidade devo fazer os exerc\u00edcios?"],"ilj_blacklistdefinition":["a:0:{}"],"_uucss_safelist":["[]"],"_uucss_blocklist":["[]"],"astra_style_timestamp_css":["1776557013"],"_lets_review_onoff":[""],"_wp_page_template":["default"],"site-sidebar-layout":["default"],"site-content-layout":["default"],"theme-transparent-header-meta":["default"],"stick-header-meta":["default"],"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":[null],"placid_social_images_temp_template":[null],"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":["170"],"_pretty-link":["269"],"wpil_sync_error":["1"],"isc_post_images":["a:3:{i:12584;s:73:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino-2-scaled.jpg\";i:12586;s:63:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep.jpg\";i:30896;a:2:{s:3:\"src\";s:87:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/velocidade-exercicios-scaled.jpeg\";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:1780519444;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 01:52:15"],"_plp_post_urls_updated_at":["2024-07-29 01:53:22"],"wpil_sync_report3":["1"],"wpil_links_inbound_internal_count":["0"],"wpil_links_inbound_internal_count_data":["a:0:{}"],"wpil_links_outbound_internal_count":["6"],"wpil_links_outbound_internal_count_data":["a:6:{i:0;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:68:\"https:\/\/ginasiovirtual.com\/quanto-tempo-devo-descansar-entre-series\/\";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:12506;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:12:\"neste 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:58:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\";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:124;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:6:\"supino\";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:56:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\";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:177;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:10:\"peso morto\";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:57:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\";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:195;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:\"agachamento\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:4;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:64:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\";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:225;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:15:\"press de ombros\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:5;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:68:\"https:\/\/ginasiovirtual.com\/quanto-tempo-devo-descansar-entre-series\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";r:7;s:6:\"anchor\";s:61:\"d\u00e1 tempo suficiente entre s\u00e9ries para conseguires recuperar\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}}"],"wpil_links_outbound_external_count":["0"],"wpil_links_outbound_external_count_data":["a:0:{}"],"wpil_sync_report2_time":["2024-08-11T21:00:12+00:00"],"_seopress_titles_desc":["Descobre com que velocidade deves fazer os exerc\u00edcios para hipertrofia: r\u00e1pida na fase conc\u00eantrica e controlada na exc\u00eantrica. Melhora j\u00e1 os teus treinos!"],"_seopress_analysis_target_kw":["com que velocidade devo fazer os exerc\u00edcios,exerc\u00edcios gin\u00e1sio devagar para baixo r\u00e1pido para cima,velocidade dos exerc\u00edcios,velocidade de execu\u00e7\u00e3o dos exerc\u00edcios na muscula\u00e7\u00e3o"],"_seopress_titles_title":["Velocidade de Execu\u00e7\u00e3o dos Exerc\u00edcios para Hipertrofia"],"_elementor_page_assets":["a:0:{}"]},"uagb_featured_image_src":{"full":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/velocidade-exercicios-scaled.jpeg",1700,1134,false],"thumbnail":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/velocidade-exercicios-scaled-150x150.jpeg",150,150,true],"medium":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/velocidade-exercicios-scaled-300x200.jpeg",300,200,true],"medium_large":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/velocidade-exercicios-scaled-768x512.jpeg",768,512,true],"large":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/velocidade-exercicios-scaled-1300x867.jpeg",1300,867,true],"1536x1536":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/velocidade-exercicios-scaled-1536x1025.jpeg",1536,1025,true],"2048x2048":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/velocidade-exercicios-scaled.jpeg",1700,1134,false],"trp-custom-language-flag":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/velocidade-exercicios-scaled-18x12.jpeg",18,12,true]},"uagb_author_info":{"display_name":"GinasioVirtual","author_link":"https:\/\/ginasiovirtual.com\/es\/author\/ginasiovirtual\/"},"uagb_comment_info":0,"uagb_excerpt":"\ufeff Depois de discutirmos o tempo que deves descansar entre cada s\u00e9rie neste artigo, vamos agora abordar outro tema interessante, que \u00e9 o tempo de [&hellip;]","_links":{"self":[{"href":"https:\/\/ginasiovirtual.com\/es\/wp-json\/wp\/v2\/posts\/12576","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ginasiovirtual.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ginasiovirtual.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ginasiovirtual.com\/es\/wp-json\/wp\/v2\/users\/1218"}],"replies":[{"embeddable":true,"href":"https:\/\/ginasiovirtual.com\/es\/wp-json\/wp\/v2\/comments?post=12576"}],"version-history":[{"count":0,"href":"https:\/\/ginasiovirtual.com\/es\/wp-json\/wp\/v2\/posts\/12576\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ginasiovirtual.com\/es\/wp-json\/wp\/v2\/media\/30896"}],"wp:attachment":[{"href":"https:\/\/ginasiovirtual.com\/es\/wp-json\/wp\/v2\/media?parent=12576"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ginasiovirtual.com\/es\/wp-json\/wp\/v2\/categories?post=12576"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ginasiovirtual.com\/es\/wp-json\/wp\/v2\/tags?post=12576"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}