{"id":4215,"date":"2015-01-20T13:55:48","date_gmt":"2015-01-20T13:55:48","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=4215"},"modified":"2021-12-15T15:07:58","modified_gmt":"2021-12-15T15:07:58","slug":"pecho-superior-xl","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/es\/aumentar-a-zona-superior-do-peito\/","title":{"rendered":"C\u00f3mo aumentar la zona superior del pecho"},"content":{"rendered":"<h2><strong>Aprende como aumentar a zona superior do peito com estas sugest\u00f5es<\/strong><\/h2>\n<p><iframe style=\"width: 100%; max-width: 660px; overflow: hidden; background: transparent;\" src=\"https:\/\/embed.podcasts.apple.com\/us\/podcast\/como-aumentar-a-zona-superior-do-peito\/id1573269829?i=1000528416201\" 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\"><\/iframe><\/p>\n\n<p>Por vezes certas partes do corpo ficam para tr\u00e1s, n\u00e3o acompanham o desenvolvimento dos outros grupos musculares.<\/p>\n<p>Todos temos m\u00fasculos que se desenvolvem mais facilmente, e todos temos outros que parece que n\u00e3o evoluem.<\/p>\n<p>Se no teu caso \u00e9 a zona superior do peito que teima em n\u00e3o crescer, d\u00e1 uma vista de olhos nestas dicas que temos para ti.<\/p>\n<h2><strong>Come\u00e7a o treino com um exerc\u00edcio composto para o peito superior<\/strong><\/h2>\n<p>Em vez de come\u00e7ares o treino de peito com o <a title=\"Press de banca plano\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\">press de banca plano<\/a>, come\u00e7a pelo <a title=\"Press de banca inclinado\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-inclinado\/\">press de banca inclinado<\/a>.<\/p>\n<p>Si usas habitualmente <a title=\"Press de pecho con mancuernas\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-halter\/\">prensa de pecho<\/a> como primeiro exerc\u00edcio, ajusta o banco e come\u00e7a a fazer <a title=\"Press de pecho inclinado\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-inclinado\/\">press de pecho inclinado<\/a> como primeiro exerc\u00edcio.<\/p>\n<p>No in\u00edcio do treino tens sempre mais for\u00e7a e energia.<\/p>\n<p>Ao colocares um exerc\u00edcio para a zona superior do peito como n\u00famero um, vais conseguir colocar mais alguma carga do que a que irias utilizar caso deixasses para segundo ou terceiro lugar.<\/p>\n<p>Disfrutar.<\/p>\n<p>Usa esta for\u00e7a extra para colocar mais peso, progredir e dar um novo est\u00edmulo ao m\u00fasculo.<\/p>\n<p>A escolha para primeiro exerc\u00edcio limita-se ao supino inclinado ou press inclinado, pois s\u00e3o os dois melhores exerc\u00edcios para trabalhar a zona superior do peito.<\/p>\n<p>Aten\u00e7\u00e3o ao \u00e2ngulo do banco no press inclinado, demasiada inclina\u00e7\u00e3o vai colocar demasiado \u00eanfase nos ombros e n\u00e3o \u00e9 isso que procuras.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/11\/young-male-push-up-exercise-to-build-up-chest-muscle-strength-at-fitness-sport-club-.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-39495\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/11\/young-male-push-up-exercise-to-build-up-chest-muscle-strength-at-fitness-sport-club-.jpg\" alt=\"aumentar el \u00e1rea superior del pecho\" width=\"1500\" height=\"1001\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/11\/young-male-push-up-exercise-to-build-up-chest-muscle-strength-at-fitness-sport-club-.jpg 1500w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/11\/young-male-push-up-exercise-to-build-up-chest-muscle-strength-at-fitness-sport-club--300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/11\/young-male-push-up-exercise-to-build-up-chest-muscle-strength-at-fitness-sport-club--768x513.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/11\/young-male-push-up-exercise-to-build-up-chest-muscle-strength-at-fitness-sport-club--1300x868.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/11\/young-male-push-up-exercise-to-build-up-chest-muscle-strength-at-fitness-sport-club--18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/11\/young-male-push-up-exercise-to-build-up-chest-muscle-strength-at-fitness-sport-club--360x240.jpg 360w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/a><\/p>\n<h2><strong>Faz um segundo exerc\u00edcio para o peito superior<\/strong><\/h2>\n<p>N\u00e3o te limites a utilizar apenas um exerc\u00edcio para a zona superior do peito se est\u00e1 realmente a ficar para tr\u00e1s.<\/p>\n<p>Caso inicies o treino com o supino inclinado, n\u00e3o tens obrigatoriamente de passar no segundo exerc\u00edcio imediatamente para um supino plano ou declinado.<\/p>\n<p>Podes utilizar um press de peito inclinado com um \u00e2ngulo diferente, ligeiramente mais baixo do que os 45 graus comuns dos bancos de supino inclinado.<\/p>\n<p>O puedes usar el <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-inclinadas\/\"  rel=\"noopener noreferrer\">aberturas<\/a> com a sua varia\u00e7\u00e3o para a zona superior do peito.<\/p>\n<h2><strong>Haz un segundo entrenamiento de pecho semanal<\/strong><\/h2>\n<p>Si solo entrenas cada grupo de m\u00fasculos una vez por semana, intenta agregar un segundo entrenamiento para el pecho.<\/p>\n<p>N\u00e3o te esque\u00e7as que tens de ter bastante aten\u00e7\u00e3o para conseguir tirar o melhor proveito deste m\u00e9todo.<\/p>\n<p>N\u00e3o fa\u00e7as os dois treinos de peito em dois dias seguidos e n\u00e3o fa\u00e7as um treino de peito no dia a seguir a fazeres um treino de ombro e triceps.<\/p>\n<p>Para al\u00e9m disso, aproveita este segundo treino semanal para mudares algumas vari\u00e1veis em rela\u00e7\u00e3o ao outro treino. Menos tempos de descanso entre s\u00e9ries. Mais tempo de descanso entre s\u00e9ries. Mais repeti\u00e7\u00f5es. Menos repeti\u00e7\u00f5es. Diferentes exerc\u00edcios.<\/p>\n<h2><strong>Colocar entrenamiento de pecho despu\u00e9s de un d\u00eda de descanso.<\/strong><\/h2>\n<p>Ap\u00f3s um dia descanso est\u00e1s mais fresco e com as baterias carregadas para ter o melhor treino poss\u00edvel.<\/p>\n<p>Si realmente quieres priorizar tu pecho, no hay nada como planificar tu entrenamiento para que tu entrenamiento de pecho siga a un d\u00eda de descanso.<\/p>\n<p>Descansa bien, come bien y duerme suficientes horas durante tu d\u00eda de descanso.<\/p>\n<p>No dia seguinte estar\u00e1s mais forte e vais tirar o melhor proveito poss\u00edvel do treino.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/muscular-man-using-machines-in-sports-club.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-30920 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/muscular-man-using-machines-in-sports-club.jpg\" alt=\"C\u00f3mo aumentar la zona superior del pecho\" width=\"2000\" height=\"1333\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/muscular-man-using-machines-in-sports-club.jpg 2000w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/muscular-man-using-machines-in-sports-club-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/muscular-man-using-machines-in-sports-club-768x512.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/muscular-man-using-machines-in-sports-club-1300x866.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/muscular-man-using-machines-in-sports-club-1536x1024.jpg 1536w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/muscular-man-using-machines-in-sports-club-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/muscular-man-using-machines-in-sports-club-610x407.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/muscular-man-using-machines-in-sports-club-1320x880.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/muscular-man-using-machines-in-sports-club-20x13.jpg 20w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/a><\/p>\n<h2><strong>Utiliza t\u00e9cnicas avan\u00e7adas<\/strong><\/h2>\n<p>Colocas 100kg no supino inclinado, fazes 10 repeti\u00e7\u00f5es e paras apenas porque no programa diz para fazer 10 repeti\u00e7\u00f5es?<\/p>\n<p>No.<\/p>\n<p>Se consegues fazer mais uma ou duas repeti\u00e7\u00f5es, faz mais uma ou duas repeti\u00e7\u00f5es. Mesmo que isso signifique <a title=\"ir al fracaso\" href=\"https:\/\/ginasiovirtual.com\/o-que-e\/ir-a-falha\/\">ir \u00e0 falha<\/a>.<\/p>\n<p>N\u00e3o deves ir constantemente \u00e0 falha, mas, <a title=\"ir al fracaso\" href=\"https:\/\/ginasiovirtual.com\/o-que-e\/ir-a-falha\/\">ir \u00e0 falha<\/a> na \u00faltima\/ultimas s\u00e9ries do teu primeiro exerc\u00edcio para a zona superior do peito, \u00e9 uma boa ideia para quebrar plateaus e progredir.<\/p>\n<p>Mas claro, n\u00e3o v\u00e1s \u00e0 falha em todos os exerc\u00edcios e em todas as s\u00e9ries.<\/p>\n<p>Para al\u00e9m de ires \u00e0 falha, podes utilizar outras t\u00e9cnicas avan\u00e7adas como <a title=\"Conjunto de ca\u00edda\" href=\"https:\/\/ginasiovirtual.com\/o-que-e\/drop-set\/\">conjuntos de ca\u00edda<\/a>, <a title=\"Negativos\" href=\"https:\/\/ginasiovirtual.com\/o-que-e\/negativas\/\">negativo<\/a> o <a title=\"repeticiones forzadas\" href=\"https:\/\/ginasiovirtual.com\/o-que-e\/repeticoes-forcadas\/\">repeti\u00e7\u00f5es for\u00e7adas<\/a>.<\/p>\n<p>Mais uma vez, n\u00e3o abuses destas t\u00e9cnicas.<\/p>\n<h2><strong>Repeti\u00e7\u00f5es<\/strong><\/h2>\n<p>Para terminar, experimenta alterar o n\u00famero de repeti\u00e7\u00f5es que fazes por s\u00e9rie.<\/p>\n<p>Se utilizas um esquema de 10-12 repeti\u00e7\u00f5es por exerc\u00edcio, tenta durante algumas semanas algo como 6-8 repeti\u00e7\u00f5es.<\/p>\n<p>Caso fa\u00e7as 6-8 repeti\u00e7\u00f5es, experimenta 10 repeti\u00e7\u00f5es por s\u00e9rie.<\/p>\n<p>N\u00e3o te limites a alterar apenas durante uma semana. Experimenta durante pelo menos 4 a 6 semanas para tirares uma conclus\u00e3o.<\/p>\n<h2><strong>Notas finales<\/strong><\/h2>\n<p>Basicamente se a zona superior do teu peito est\u00e1 claramente a ficar para tr\u00e1s, n\u00e3o deves continuar a fazer o mesmo que tens feito at\u00e9 aqui, mas sim testar novas ideias, novas abordagens.<\/p>\n<p>Se continuares a fazer o mesmo que tens feito, os resultados ser\u00e3o aqueles que tens tido at\u00e9 agora.<\/p>\n<p>Experimenta pelo menos algumas destas t\u00e9cnicas para teres melhores resultados.<\/p>\n<p>Se tens alguma dica que n\u00e3o est\u00e1 aqui presente, deixa na zona de coment\u00e1rios.<\/p>","protected":false},"excerpt":{"rendered":"<p>Aprende como aumentar a zona superior do peito com estas sugest\u00f5es Por vezes certas partes do corpo ficam para tr\u00e1s, n\u00e3o acompanham o desenvolvimento dos [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":31413,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Dicas eficazes para aumentar o peito superior j\u00e1","_seopress_titles_desc":"Aprende exerc\u00edcio eficaz para peito superior: inclina\u00e7\u00f5es, \u00e2ngulos corretos e treinos duplos semanais. 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