{"id":40326,"date":"2022-09-27T03:12:40","date_gmt":"2022-09-27T02:12:40","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=40326"},"modified":"2023-05-20T10:04:35","modified_gmt":"2023-05-20T09:04:35","slug":"plan-de-entrenamiento-ashley-kaltwasser-2","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/es\/ashley-kaltwasser-o-plano-de-treino-completo-2\/","title":{"rendered":"Ashley Kaltwasser, el plan de entrenamiento completo"},"content":{"rendered":"<h2><strong>Descubra el plan de entrenamiento de la atleta Ashley Kaltwasser<\/strong><\/h2>\n<p>Ashley Kaltwasser fue la ganadora de la categor\u00eda Bikini en los Juegos Ol\u00edmpicos de 2015. \u00a1No solo en los Juegos Ol\u00edmpicos de 2015, sino tambi\u00e9n en los dos a\u00f1os anteriores!<\/p>\n<p>Es una atleta estadounidense, que mide 1,65 m y pesa 55 kg.<\/p>\n<p>Hace cinco entrenamientos a la semana, generalmente de 3 a 4 series de cada ejercicio y 10 repeticiones. Tambi\u00e9n hace entrenamiento cardiovascular tres veces por semana.<\/p>\n<p>Descubre el plan de entrenamiento de Ashley Kaltwasser.<\/p>\n<p>Si no conoces alg\u00fan ejercicio, simplemente haz clic en el nombre para acceder a una imagen del mismo.<\/p>\n<h2 style=\"text-align: center;\"><strong>Lunes \u2013 Piernas<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/agachamento-smith.jpg\"  rel=\"noopener\">Sentadilla Smith<\/a> \u2013 4 series x 10 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\"  rel=\"noopener\">Leg Curl<\/a> \u2013 4 series x 10 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/agachamento-1-perna.jpg\"  rel=\"noopener\">Sentadilla con una pierna<\/a> \u2013 3 series x 10 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/peso-morto-pernas-esticadas.jpg\"  rel=\"noopener\">Peso muerto con piernas rectas<\/a> \u2013 3 series x 10 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/agachamento-sumo.jpg\"  rel=\"noopener\">Sentadilla sumo con mancuernas<\/a> \u2013 3 series x 10 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-de-gemeos-em-maquina-sentado\/\"  rel=\"noopener\">elevaci\u00f3n de pantorrilla<\/a> \u2013 3 series x 20 repeticiones<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley-kaltwasser2.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-9220 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley-kaltwasser2.jpg\" alt=\"Plan de entrenamiento de Ashley Kaltwasser\" width=\"1320\" height=\"1020\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley-kaltwasser2.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley-kaltwasser2-300x232.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley-kaltwasser2-768x593.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley-kaltwasser2-1300x1005.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley-kaltwasser2-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley-kaltwasser2-1024x792.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley-kaltwasser2-20x15.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley-kaltwasser2-600x464.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley-kaltwasser2-610x471.jpg 610w\" sizes=\"(max-width: 1320px) 100vw, 1320px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Martes \u2013 Pecho, tr\u00edceps y cardio<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-halter\/\"  rel=\"noopener\">Press de pecho con mancuernas<\/a> \u2013 4 series x 10 repeticiones (Alterna entre plano e inclinado)<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peck-deck\/\"  rel=\"noopener\">cubierta de picoteo<\/a> \u2013 3 series x 10 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/\"  rel=\"noopener\">Extensi\u00f3n de tr\u00edceps en la m\u00e1quina<\/a> \u2013 3 series x 10 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/fundos-na-cadeira-com-peso.jpg\"  rel=\"noopener\">Fondos en la silla con peso.<\/a> \u2013 3 series x 10 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/flexoes-com-maos-juntas.jpg\"  rel=\"noopener\">Flexiones con las manos juntas<\/a> \u2013 3 series x 20 repeticiones<\/li>\n<li>25 minutos de cardio<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley15.png\"><img decoding=\"async\" class=\"aligncenter wp-image-9227\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley15.png\" alt=\"entrenamiento de ashley kaltwasser\" width=\"500\" height=\"748\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Mi\u00e9rcoles \u2013 Espalda y b\u00edceps<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes\/\"  rel=\"noopener\">Elevaciones<\/a> \u2013 4 series x 8-10 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/\"  rel=\"noopener\">Remo en m\u00e1quina con cable<\/a> \u2013 3 series x 10 repeticiones*<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/remada-trx.png\"  rel=\"noopener\">fila TRX<\/a> \u2013 3 series x 10 repeticiones*<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/hiperextensoes-invertidas.jpg\"  rel=\"noopener\">Hiperextensiones invertidas<\/a> \u2013 3 series x 10 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/curl-martelo.jpg\"  rel=\"noopener\">Curl de martillo<\/a>\u00a0combinado con <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\">lados<\/a> \u2013 3 series x 15 repeticiones<\/li>\n<\/ul>\n<p>*A veces se realiza en superconjuntos y se a\u00f1aden algunos ejercicios funcionales.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley2.jpg\"><img decoding=\"async\" class=\"size-full wp-image-9222 aligncenter\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley2.jpg\" alt=\"ashley2\" width=\"1366\" height=\"1056\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley2.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley2-300x232.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley2-768x593.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley2-1300x1005.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley2-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley2-600x464.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley2-20x15.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley2-1024x792.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley2-610x471.jpg 610w\" sizes=\"(max-width: 1366px) 100vw, 1366px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Jueves \u2013 Gl\u00fateos y cardio<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/kickback-com-banda.jpg\"  rel=\"noopener\">Retroceso con banda el\u00e1stica<\/a>\u00a0\u2013 3 series x 15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/salto-pliom\u00e9trico.png\"  rel=\"noopener\">Salto pliom\u00e9trico<\/a> \u2013 3 series x 10 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/peso-morto-com-uma-perna.png\"  rel=\"noopener\">Peso muerto a una pierna con mancuerna<\/a> \u2013 3 series x 10 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/kick-up-na-maquina-leg-curl.jpg\"  rel=\"noopener\">Patada hacia arriba en la m\u00e1quina de curl de piernas<\/a> \u2013 3 series x 15 repeticiones <span style=\"text-decoration: underline;\">O<\/span>\u00a0<a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/eleva\u00e7\u00e3o-gluteos.jpg\"  rel=\"noopener\">Elevaci\u00f3n de gl\u00fateos<\/a> \u2013 3 series x 5 repeticiones<\/li>\n<li>30 minutos de cardio<\/li>\n<\/ul>\n<p>*Algunos ejercicios se pueden realizar en circuitos o superconjuntos.<\/p>\n<h2 style=\"text-align: center;\"><strong>S\u00e1bado \u2013 Hombros y cardio<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\"  rel=\"noopener\">Press de hombros con mancuernas<\/a> \u2013 4 series x 12 repeticiones <span style=\"text-decoration: underline;\">O<\/span>\u00a0<a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/eleva\u00e7\u00e3o-em-pino.jpg\"  rel=\"noopener\">Levantamiento de parada de manos<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\"  rel=\"noopener\">Lados<\/a> \u2013 3 series x 10 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/frontais.jpg\"  rel=\"noopener\">Frontales<\/a> combinado con <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\"  rel=\"noopener\">lados<\/a> \u2013 3 series x 8 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/posteriores-trxc.jpg\"  rel=\"noopener\">TRX posterior en forma de T<\/a> \u2013 3 series x 10 repeticiones<\/li>\n<li>Cardio<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley3.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-9224 aligncenter\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley3.jpg\" alt=\"ashley3\" width=\"1366\" height=\"1056\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley3.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley3-300x232.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley3-768x593.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley3-1300x1005.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley3-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley3-610x471.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley3-600x464.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley3-1024x791.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/09\/ashley3-20x15.jpg 20w\" sizes=\"(max-width: 1366px) 100vw, 1366px\" \/><\/a><\/p>\n<h1 style=\"text-align: center;\"><strong>Extra<\/strong><\/h1>\n<p><span style=\"text-decoration: underline;\">Aqu\u00ed hay algunos consejos dados por Ashley Kaltwasser en su Facebook para ayudar a desarrollar los gl\u00fateos:<\/span><\/p>\n<p><strong>Mantenga el peso sobre los talones.<\/strong> Puede que no pienses mucho en ello, pero concentrarte en tirar del peso a trav\u00e9s de los talones puede aumentar significativamente la activaci\u00f3n de los gl\u00fateos y los isquiotibiales en ciertos ejercicios, como sentadillas, estocadas y levantamientos de peso muerto.<\/p>\n<p><strong>Var\u00eda la colocaci\u00f3n de tus pies<\/strong> En lugar de colocar los pies rectos hacia adelante, intenta colocarlos en un \u00e1ngulo diferente. Intenta separarlos o juntarlos. \u00a1Esto funciona de maravilla para sentadillas y peso muerto! Tambi\u00e9n puedes intentar repeticiones con una sola pierna. Al hacer zancadas, no olvides probar las diagonales y las cruzadas.<\/p>\n<p><strong>Mantenga los pies alineados con las rodillas.<\/strong> Esto es importante para evitar lesiones y obtener los mejores resultados de tu entrenamiento. \u00a1Aseg\u00farate de que tus rodillas no se doblen hacia adentro ni hacia afuera! Si esto ocurre, ser\u00eda buena idea reducir el peso para que tu t\u00e9cnica no se vea afectada.<\/p>\n<p><strong>Utiliza la conexi\u00f3n mente-m\u00fasculo<\/strong> Pensemos en el ejercicio que estamos haciendo y no solo en el movimiento. Es f\u00e1cil perder la concentraci\u00f3n en las \u00faltimas series. Conc\u00e9ntrate en el m\u00fasculo que est\u00e1s trabajando.<\/p>\n<p><strong>Preagotamiento de gl\u00fateos<\/strong> \u2013 \u00a1Prueba un ejercicio peque\u00f1o de gl\u00fateos con muchas repeticiones y poco peso antes de empezar tu entrenamiento! Un ejemplo ser\u00edan 20 repeticiones de patadas con polea (con cada pierna) antes de empezar tu entrenamiento.<\/p>\n<p><strong>Var\u00eda las repeticiones y los pesos<\/strong> No dejes que tus gl\u00fateos se acostumbren a un peso o n\u00famero de repeticiones determinado. \u00a1Siempre es bueno variar y sorprender a tu cuerpo! Esto tambi\u00e9n es excelente para tu mente, ya que no te aburrir\u00e1s tan r\u00e1pido del entrenamiento.<\/p>\n<p><strong>Introduce ejercicios pliom\u00e9tricos<\/strong> \u2013 Los ejercicios pliom\u00e9tricos son fant\u00e1sticos para tonificar los gl\u00fateos y, adem\u00e1s, \u00a1se pueden realizar pr\u00e1cticamente en cualquier lugar!<\/p>\n<p>Informaci\u00f3n extra\u00edda del sitio web evolutionofbodybuilding.net y de la p\u00e1gina oficial de Facebook del atleta.<\/p>\n<p><a href=\"https:\/\/www.facebook.com\/BikiniProAshley\" target=\"_blank\" rel=\"nofollow noopener\">FacebookAshley Kaltwasser<\/a><\/p>\n<p><a href=\"https:\/\/www.instagram.com\/ashleykfit\/\" target=\"_blank\" rel=\"nofollow noopener\" data-schema-attribute=\"mentions\">InstagramAshley Kaltwasser<\/a><\/p>\n<p><a href=\"http:\/\/.\" target=\"_blank\" rel=\"noopener\">P\u00e1gina web oficial<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Fica a conhecer o plano de treino da atleta Ashley Kaltwasser Ashley Kaltwasser foi a vencedora da categoria Bikini no Olympia 2015. N\u00e3o s\u00f3 no [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":40317,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"Plano de treino de Ashley Kaltwasser: dicas e s\u00e9ries","_seopress_titles_desc":"Descobre o plano de treino de Ashley Kaltwasser, atleta de topo e vencedora no Olympia. 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N\u00e3o s\u00f3 no Olympia 2015, mas tamb\u00e9m nos dois anos anteriores!\\r\\n\\r\\n\u00c9 uma atleta americana, que mede 1,65m e pesa 55kg.\\r\\n\\r\\nFaz cinco treinos semanais, em que aposta normalmente em 3 a 4 s\u00e9ries por exerc\u00edcio e 10 repeti\u00e7\u00f5es. Para al\u00e9m disso faz treino cardio tr\u00eas vezes por semana.\\r\\n\\r\\nFica a conhecer o plano de treino da Ashley Kaltwasser.\\r\\n\\r\\nCaso n\u00e3o conhe\u00e7as algum exerc\u00edcio, basta clicares em cima do nome para teres acesso a uma imagem do mesmo.\\r\\n\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\r\\nSegunda-Feira\u00a0 - Pernas\\r\\n\\r\\n \\tAgachamento na Smith \u2013 4 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tLeg Curl \u2013 4 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tAgachamento com uma perna \u2013 3 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tPeso-morto com pernas esticadas \u2013 3 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tAgachamento sumo com halteres \u2013 3 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tEleva\u00e7\u00e3o de g\u00e9meos \u2013 3 s\u00e9ries x 20 repeti\u00e7\u00f5es\\r\\n\\r\\n\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\r\\nTer\u00e7a-Feira \u2013 Peito, tr\u00edceps e cardio\\r\\n\\r\\n \\tPress de peito com halteres \u2013 4 s\u00e9ries x 10 repeti\u00e7\u00f5es (Alterna entre plano e inclinado)\\r\\n \\tPeck-deck \u2013 3 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tExtens\u00e3o de tr\u00edceps na m\u00e1quina \u2013 3 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tFundos na cadeira com peso \u2013 3 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tFlex\u00f5es com m\u00e3os juntas \u2013 3 s\u00e9ries x 20 repeti\u00e7\u00f5es\\r\\n \\t25 minutos de cardio\\r\\n\\r\\n\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\r\\nQuarta-Feira \u2013 Costas e b\u00edceps\\r\\n\\r\\n \\tEleva\u00e7\u00f5es \u2013 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es\\r\\n \\tRemada na m\u00e1quina com cabo \u2013 3 s\u00e9ries x 10 repeti\u00e7\u00f5es*\\r\\n \\tRemada TRX \u2013 3 s\u00e9ries x 10 repeti\u00e7\u00f5es*\\r\\n \\tHiperextens\u00f5es invertidas \u2013 3 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tCurl martelo\u00a0combinados com laterais \u2013 3 s\u00e9ries x 15 repeti\u00e7\u00f5es\\r\\n\\r\\n*Por vezes \u00e9 feito em supers\u00e9rie, e s\u00e3o adicionados alguns exerc\u00edcios funcionais.\\r\\n\\r\\n\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\r\\nQuinta-Feira \u2013 Gl\u00fateos e cardio\\r\\n\\r\\n \\tKickback com banda el\u00e1stica\u00a0\u2013 3 s\u00e9ries x 15 repeti\u00e7\u00f5es\\r\\n \\tSalto pliom\u00e9trico \u2013 3 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tPeso-morto com uma perna c\/ halter \u2013 3 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tKick up na m\u00e1quina de leg curl \u2013 3 s\u00e9ries x 15 repeti\u00e7\u00f5es OU\u00a0Eleva\u00e7\u00e3o de gl\u00fateos \u2013 3 s\u00e9ries x 5 repeti\u00e7\u00f5es\\r\\n \\t30 minutos de cardio\\r\\n\\r\\n*Alguns exerc\u00edcios podem ser feitos em circuito ou supers\u00e9rie\\r\\n\\r\\n\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\r\\nS\u00e1bado \u2013 Ombros e cardio\\r\\n\\r\\n \\tPress de ombros com halteres \u2013 4 s\u00e9ries x 12 repeti\u00e7\u00f5es OU\u00a0Eleva\u00e7\u00e3o em pino\\r\\n \\tLaterais \u2013 3 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tFrontais combinados com laterais \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es\\r\\n \\tTRX posteriores em T \u2013 3 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tCardio\\r\\n\\r\\n\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\r\\nExtra\\r\\nFicam aqui algumas dicas dadas pela Ashley Kaltwasser no seu Facebook para ajudar no desenvolvimento dos gl\u00fateos:\\r\\n\\r\\nMant\u00eam o peso nos calcanhares \u2013 Podes n\u00e3o pensar muito nisso, mas focares-te em puxar o peso atrav\u00e9s dos calcanhares, pode aumentar significamente a activa\u00e7\u00e3o dos teus gl\u00fateos e isquiotibiais em alguns exerc\u00edcios, como o agachamento, os lunges e o peso-morto.\\r\\n\\r\\nVaria a coloca\u00e7\u00e3o dos p\u00e9s \u2013 Em vez de colocares os teus p\u00e9s para a frente, experimenta coloca-los com um \u00e2ngulo diferente. Experimenta coloca-los mais afastados, ou mais pr\u00f3ximos. Isto vai funcionar muito bem no agachamento e no peso-morto! Podes tamb\u00e9m tentar repeti\u00e7\u00f5es com apenas uma perna. Quando fizeres lunges, n\u00e3o te esque\u00e7as de experimentar lunges na diagonal e lunges cruzados.\\r\\n\\r\\nMant\u00eam os p\u00e9s alinhados com os joelhos \u2013 Isto \u00e9 importante para evitar les\u00f5es, e para conseguir tirar os melhores resultados do treino. Certifica-te que os joelhos n\u00e3o dobram para dentro ou para fora! Se isto acontecer, talvez seja uma boa ideia reduzir o peso para que a forma de execu\u00e7\u00e3o do exerc\u00edcio n\u00e3o sofra.\\r\\n\\r\\nUtiliza a conex\u00e3o mente-m\u00fasculo \u2013 Vamos pensar no exerc\u00edcio que estamos a fazer e n\u00e3o nos limitarmos apenas a fazer o movimento. \u00c9 f\u00e1cil perder o foco quando estamos nas \u00faltimas s\u00e9ries. Concentra-te no m\u00fasculo que est\u00e1s a trabalhar.\\r\\n\\r\\nPr\u00e9-exaust\u00e3o dos gl\u00fateos \u2013 Tenta um pequeno esquema de altas repeti\u00e7\u00f5es e pouco peso de um exerc\u00edcio para gl\u00fateos antes de come\u00e7ares o teu treino! Um exemplo seria 20 repeti\u00e7\u00f5es de kickback com cabo (para cada perna) antes do in\u00edcio do treino!\\r\\n\\r\\nVaria as repeti\u00e7\u00f5es e pesos \u2013 N\u00e3o deixes que os teus gl\u00fateos se habituem a um certo peso ou n\u00famero de repeti\u00e7\u00f5es. \u00c9 sempre bom ir mudando as coisas e surpreender o teu corpo! Isto \u00e9 tamb\u00e9m muito bom em termos mentais, j\u00e1 que n\u00e3o te vais aborrecer t\u00e3o depressa com o teu treino.\\r\\n\\r\\nIntroduz exerc\u00edcios pliom\u00e9tricos \u2013 Os exerc\u00edcios pliom\u00e9tricos s\u00e3o muito bons para tonificar os gl\u00fateos, e ainda por cima s\u00e3o poss\u00edveis de fazer praticamente em qualquer s\u00edtio!\\r\\n\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\r\\nInforma\u00e7\u00e3o retirada do website evolutionofbodybuilding.net e do facebook oficial da atleta.\\r\\n\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\r\\n\\r\\nFacebook Ashley Kaltwasser\\r\\n\\r\\nInstagram Ashley Kaltwasser\\r\\n\\r\\nWebsite 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