{"id":5638,"date":"2015-03-03T23:36:31","date_gmt":"2015-03-03T23:36:31","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=5638"},"modified":"2021-04-12T22:36:59","modified_gmt":"2021-04-12T21:36:59","slug":"bella-falconi-plan-de-entrenamiento","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/es\/bella-falconi-plano-de-treino\/","title":{"rendered":"Bella Falconi &#8211; Plano de Treino"},"content":{"rendered":"<h1><strong>Descubra el plan de entrenamiento de la atleta brasile\u00f1a Bella Falconi.<\/strong><\/h1>\n<p><!--more--><\/p>\n<p>O plano de treino da Bella Falconi \u00e9 feito seis vezes por semana,\u00a0e tal como \u00e9 normal nos treinos femininos,\u00a0tem\u00a0um grande enfoque na zona inferior do corpo.<\/p>\n<p>Varia entre 3 a 4 s\u00e9ries por exerc\u00edcio e normalmente faz entre 12 a 15 repeti\u00e7\u00f5es em cada s\u00e9rie.<\/p>\n<p>Para al\u00e9m disso, treina abdominais 3 vezes por semana e faz <a title=\"entrenamiento HIIT\" href=\"https:\/\/ginasiovirtual.com\/treino-hiit\/\"  rel=\"noopener noreferrer\">entrenamiento HIIT<\/a> dos veces por semana y cardio de intensidad moderada una vez por semana.<\/p>\n<p><strong>Descubre el plan de entrenamiento de Bella Falconi a continuaci\u00f3n.<\/strong><\/p>\n<h1><\/h1>\n<h1 style=\"text-align: center;\"><strong>Segunda-Feira \u2013 Pernas e Abdominais<\/strong><\/h1>\n<ul>\n<li><a title=\"Ponerse en cuclillas\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\">Ponerse en cuclillas<\/a> \u2013 4 series x 15 repeticiones<\/li>\n<li><a title=\"Extensi\u00f3n de pierna\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\">Extensi\u00f3n de pierna<\/a> \u2013 4 series x 12 repeticiones<\/li>\n<li><a title=\"Prensa\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\">Prensa<\/a> \u2013 4 series x 12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/prensa-smith.gif\"  rel=\"noopener noreferrer\">Prensa en Smith<\/a> \u2013 4 series x 15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/agachamento-sumo.jpg\"  rel=\"noopener noreferrer\">Sentadilla de sumo<\/a> \u2013 4 series x 12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/crunch-lateral.jpg\"  rel=\"noopener noreferrer\">Crujido lateral con bal\u00f3n medicinal<\/a> \u2013 3 series x 20 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/abs-tesoura.jpg\"  rel=\"noopener noreferrer\">Tijeras abdominales<\/a> \u2013 3 series x 20 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/abdominal-cadeira.jpg\"  rel=\"noopener noreferrer\">Abdominales en la silla<\/a> \u2013 3 series x 20 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/crunch-invertido.jpg\"  rel=\"noopener noreferrer\">Crujido invertido<\/a> \u2013 3 series x 20 repeticiones<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/bella-falconi-sensualiza-e-exibe-tatuagem-em-selfie-no-espelho.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-5643 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/bella-falconi-sensualiza-e-exibe-tatuagem-em-selfie-no-espelho.jpg\" alt=\"Bella Falconi\" width=\"768\" height=\"768\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/bella-falconi-sensualiza-e-exibe-tatuagem-em-selfie-no-espelho.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/bella-falconi-sensualiza-e-exibe-tatuagem-em-selfie-no-espelho-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/bella-falconi-sensualiza-e-exibe-tatuagem-em-selfie-no-espelho-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/bella-falconi-sensualiza-e-exibe-tatuagem-em-selfie-no-espelho-12x12.jpg 12w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/bella-falconi-sensualiza-e-exibe-tatuagem-em-selfie-no-espelho-600x600.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/bella-falconi-sensualiza-e-exibe-tatuagem-em-selfie-no-espelho-20x20.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/bella-falconi-sensualiza-e-exibe-tatuagem-em-selfie-no-espelho-70x70.jpg 70w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/bella-falconi-sensualiza-e-exibe-tatuagem-em-selfie-no-espelho-610x610.jpg 610w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/a><\/p>\n<h1 style=\"text-align: center;\"><strong>Ter\u00e7a-Feira \u2013 Gl\u00fateos e Cardio<\/strong><\/h1>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/bons-dias.jpg\"  rel=\"noopener noreferrer\">Buenos d\u00edas<\/a> \u2013 4 series x 20 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/kickback-bola.jpg\"  rel=\"noopener noreferrer\">Contragolpe del bal\u00f3n medicinal<\/a> \u2013 5 s\u00e9ries x 15 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/agachamento-pernas-abertas.png\"  rel=\"noopener noreferrer\">Sentadilla con las piernas separadas<\/a> \u2013 4 series x 15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/step-up-halteres.jpg\"  rel=\"noopener noreferrer\">Intensificar con mancuernas<\/a> \u2013 4 series x 15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/ponte-com-disco.jpg\"  rel=\"noopener noreferrer\">Puente de disco<\/a> \u2013 4 series x 20 repeticiones<\/li>\n<li>25 minutos <a title=\"entrenamiento HIIT\" href=\"https:\/\/ginasiovirtual.com\/treino-hiit\/\">HIIT<\/a> en paso<\/li>\n<\/ul>\n<p style=\"text-align: center;\">\n<h1 style=\"text-align: center;\"><strong>Quarta-feira \u2013 Isquiotibiais e Abdominais<\/strong><\/h1>\n<ul>\n<li><a title=\"Peso muerto\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\">Peso muerto<\/a> \u2013 4 series x 12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/peso-morto-cabo.jpg\"  rel=\"noopener noreferrer\">Peso muerto con cable<\/a> \u2013 4 series x 12 repeticiones<\/li>\n<li><a title=\"Leg Curl\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\">Leg Curl<\/a> \u2013 4 series x 12 repeticiones<\/li>\n<li><a title=\"Estocadas\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\"  rel=\"noopener noreferrer\">Estocadas caminando<\/a> \u2013 4 series x 15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/isquiotibiais-curl.jpg\"  rel=\"noopener noreferrer\">Curl de isquiotibiales con bal\u00f3n medicinal<\/a> \u2013 4 series x 15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/obliquos-cabo.jpg\"  rel=\"noopener noreferrer\">Obl\u00edquos com Cabo<\/a> \u2013 3 series x 12 repeticiones<\/li>\n<li><a title=\"Junta\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prancha-2\/\">Junta<\/a> \u2013 Durante cerca de 4 minutos no total<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/eleva\u00e7ao-pernas-suspensao.png\"  rel=\"noopener noreferrer\">Eleva\u00e7\u00e3o de Pernas em Suspens\u00e3o<\/a> \u2013 3 series x 12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/rezas.jpg\"  rel=\"noopener noreferrer\">Orar<\/a> \u2013 4 series x 20 repeticiones<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/bella_falconi.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-5645 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/bella_falconi.jpg\" alt=\"plan de entrenamiento bella falconi\" width=\"620\" height=\"620\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/bella_falconi.jpg 620w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/bella_falconi-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/bella_falconi-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/bella_falconi-12x12.jpg 12w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/bella_falconi-610x610.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/bella_falconi-600x600.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/bella_falconi-70x70.jpg 70w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/bella_falconi-20x20.jpg 20w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/a><\/p>\n<h1 style=\"text-align: center;\"><strong>Quinta-feira \u2013 Costas, B\u00edceps e Cardio<\/strong><\/h1>\n<ul>\n<li><a title=\"Elevaciones\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes\/\">Elevaciones<\/a> \u2013 3 series x 12 repeticiones<\/li>\n<li><a title=\"M\u00e1quina desplegable\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\">Pulldown na M\u00e1quina<\/a> \u2013 4 series x 10 repeticiones<\/li>\n<li><a title=\"Remo sentado en m\u00e1quina\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/\"  rel=\"noopener noreferrer\">Remo de cable sentado<\/a> \u2013 3 series x 12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/hiperextensoes.png\"  rel=\"noopener noreferrer\">hiperextensiones<\/a> \u2013 3 series x 12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/bicep-inclinado.jpg\"  rel=\"noopener noreferrer\">B\u00edceps con mancuerna en banco inclinado<\/a> \u2013 3 series x 12 repeticiones<\/li>\n<li><a title=\"Banco de concentraci\u00f3n de b\u00edceps\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-concentrado-banco\/\">Concentrado de rizos<\/a> \u2013 3 series x 12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/curl-martelo.jpg\"  rel=\"noopener noreferrer\">Martillo de rizo<\/a> \u2013 3 series x 12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/spider-curl.jpg\"  rel=\"noopener noreferrer\">rizo de ara\u00f1a<\/a> \u2013 3 series x 12 repeticiones<\/li>\n<li>25 minutos <a title=\"entrenamiento HIIT\" href=\"https:\/\/ginasiovirtual.com\/treino-hiit\/\">HIIT<\/a> en el\u00edptica<\/li>\n<\/ul>\n<h1 style=\"text-align: center;\"><strong>Sexta-feira \u2013 Tr\u00edceps, Cardio e Ombros<\/strong><\/h1>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/tricep-kickbacks.jpg\"  rel=\"noopener noreferrer\">Contragolpe<\/a> \u2013 3 series x 12 repeticiones<\/li>\n<li><a title=\"M\u00e1quina de extensi\u00f3n de tr\u00edceps\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/\">Extens\u00e3o Triceps na M\u00e1quina<\/a> \u2013 3 series x 12 repeticiones<\/li>\n<li><a title=\"Fondos\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/fundos\/\">Fondos<\/a> \u2013 4 series x 10 repeticiones<\/li>\n<li><a title=\"Barra de tr\u00edceps a frente\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/tricep-a-testa-barra\/\">Triceps com Barra \u00e1 Testa<\/a> \u2013 3 series x 12 repeticiones<\/li>\n<li><a title=\"Lagartijas\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/flexoes\/\">Lagartijas<\/a> \u2013 3 series x 15 repeticiones<\/li>\n<li><a title=\"Prensa Arnold\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/arnold-press\/\">prensa arnold<\/a> \u2013 3 series x 12 repeticiones<\/li>\n<li>45 Minutos na passadeira com inclina\u00e7\u00e3o<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/photo-4-11.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-5646 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/photo-4-11.jpg\" alt=\"entrenamiento de gimnasio bella falconi\" width=\"600\" height=\"600\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/photo-4-11.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/photo-4-11-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/photo-4-11-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/photo-4-11-12x12.jpg 12w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/photo-4-11-70x70.jpg 70w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/photo-4-11-20x20.jpg 20w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<h1 style=\"text-align: center;\"><strong>S\u00e1bado \u2013 Pernas e Abdominais<\/strong><\/h1>\n<ul>\n<li><a title=\"Ponerse en cuclillas\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\">Ponerse en cuclillas<\/a> \u2013 4 series x 15 repeticiones<\/li>\n<li><a title=\"Extensi\u00f3n de pierna\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\">Extensi\u00f3n de pierna<\/a> \u2013 4 series x 12 repeticiones<\/li>\n<li><a title=\"Prensa\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\">Prensa<\/a> \u2013 4 series x 12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/prensa-smith.gif\"  rel=\"noopener noreferrer\">Prensa en Smith<\/a> \u2013 4 series x 15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/agachamento-sumo.jpg\"  rel=\"noopener noreferrer\">Sentadilla de sumo<\/a> \u2013 4 series x 12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/crunch-lateral.jpg\"  rel=\"noopener noreferrer\">Crujido lateral con bal\u00f3n medicinal<\/a> \u2013 3 series x 20 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/abs-tesoura.jpg\"  rel=\"noopener noreferrer\">Tijeras abdominales<\/a> \u2013 3 series x 20 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/abdominal-cadeira.jpg\"  rel=\"noopener noreferrer\">Abdominales en la silla<\/a> \u2013 3 series x 20 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/crunch-invertido.jpg\"  rel=\"noopener noreferrer\">Crujido invertido<\/a> \u2013 3 series x 20 repeticiones<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/bella-falconi543.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-5661 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/bella-falconi543.jpg\" alt=\"Bella Falconi\" width=\"720\" height=\"720\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/bella-falconi543.jpg 720w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/bella-falconi543-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/bella-falconi543-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/bella-falconi543-12x12.jpg 12w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/bella-falconi543-600x600.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/bella-falconi543-20x20.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/bella-falconi543-70x70.jpg 70w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/bella-falconi543-610x610.jpg 610w\" sizes=\"(max-width: 720px) 100vw, 720px\" \/><\/a><\/p>\n<p><strong>Redes sociales<\/strong><\/p>\n<p><a href=\"https:\/\/www.facebook.com\/login\/?next=https%3A%2F%2Fwww.facebook.com%2Foficialbellafalconi%3Ffref%3Dts\" target=\"_blank\" rel=\"noopener noreferrer\">Bella Falconi Facebook<\/a><\/p>\n<p>Bella Falconi Instagram<\/p>","protected":false},"excerpt":{"rendered":"<p>Descubra el plan de entrenamiento de la atleta brasile\u00f1a Bella Falconi.<\/p>","protected":false},"author":1218,"featured_media":5640,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Plano de Treino Intenso de Bella Falconi","_seopress_titles_desc":"Conhe\u00e7a o treino de Bella Falconi com foco na zona inferior e abdominais. Seis dias intensos com HIIT e cardio. Inspire-se agora!","_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 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