{"id":1027,"date":"2014-01-21T19:13:48","date_gmt":"2014-01-21T19:13:48","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=1027"},"modified":"2020-11-03T04:17:17","modified_gmt":"2020-11-03T04:17:17","slug":"developper-les-bras-2","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/fr\/desenvolver-os-bracos\/","title":{"rendered":"Comment d\u00e9velopper les biceps (et les triceps)"},"content":{"rendered":"<h1><strong>Aumenta o volume dos teus bra\u00e7os de forma eficaz<\/strong><\/h1>\n<h3><!--more--><\/h3>\n<p>Um dos objetivos mais comuns de quem anda no gin\u00e1sio, \u00e9 aumentar o tamanho dos bra\u00e7os.<\/p>\n<p>Normalmente, quem tem como objetivo ficar com bra\u00e7os enormes, faz exerc\u00edcios e s\u00e9ries infinitas para trabalhar os b\u00edceps.<\/p>\n<p>Infelizmente, esta n\u00e3o \u00e9 a melhor estrat\u00e9gia.<\/p>\n<h2 style=\"text-align: center;\"><strong>Tr\u00edceps e B\u00edceps<\/strong><\/h2>\n<p>Primeiro que tudo, se queres aumentar o tamanho dos teus bra\u00e7os, n\u00e3o te preocupes tanto com o treino de b\u00edceps mas sim com o treino de tr\u00edceps.<\/p>\n<p><strong>O que d\u00e1 a maior parte do volume aos bra\u00e7os n\u00e3o s\u00e3o os\u00a0b\u00edceps mas sim os tr\u00edceps.<\/strong><\/p>\n<p>Tr\u00edcep desenvolvido com b\u00edcep fraco?<\/p>\n<p>Bra\u00e7o mediano.<\/p>\n<p>Tr\u00edcep fraco com b\u00edcep desenvolvido?<\/p>\n<p>Bra\u00e7o pequeno.<\/p>\n<p><strong>Tr\u00edcep e b\u00edcep desenvolvido?<\/strong><\/p>\n<p><span style=\"text-decoration: underline;\">Bra\u00e7o\u00a0enorme<\/span><\/p>\n<p>N\u00e3o descuides o treino de b\u00edceps mas prioriza o treino de tr\u00edceps.<\/p>\n<h2 style=\"text-align: center;\"><strong>Peito e Costas<\/strong><\/h2>\n<p>Depois, ao treinar costas est\u00e1s a usar tamb\u00e9m os b\u00edceps, tal como no treino de peito est\u00e1s a recrutar os tr\u00edceps com alguma intensidade.<\/p>\n<p><strong>O que \u00e9 que isto significa?<\/strong><\/p>\n<p>Significa que ao treinares peito, est\u00e1s a treinar tamb\u00e9m tr\u00edcep.<\/p>\n<p>E\u00a0ao treinares costas, est\u00e1s a trabalhar tamb\u00e9m os b\u00edceps.<\/p>\n<p>Apenas n\u00e3o de uma forma isolada e concentrada como nos exerc\u00edcios espec\u00edficos para estes m\u00fasculos.<\/p>\n<p><u>\u00c9 poss\u00edvel conseguir uns bons bra\u00e7os sem trabalho isolado de b\u00edceps e tr\u00edceps, no entanto,\u00a0muitas vezes n\u00e3o \u00e9 o suficiente.<\/u><\/p>\n<p>Nestas situa\u00e7\u00f5es, a utiliza\u00e7\u00e3o de exerc\u00edcios espec\u00edficos para trabalhar estes m\u00fasculos \u00e9\u00a0importante, e reservar um dia para trabalhar apenas os bra\u00e7os pode ser uma boa estrat\u00e9gia.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-13758 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/aumenta-os-bra\u00e7os.jpg\" alt=\"b\u00edceps aumentar os bra\u00e7os\" width=\"900\" height=\"550\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/aumenta-os-bra\u00e7os.jpg 900w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/aumenta-os-bra\u00e7os-300x183.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/aumenta-os-bra\u00e7os-768x469.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/aumenta-os-bra\u00e7os-600x367.jpg 600w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/p>\n<h2 style=\"text-align: center;\"><strong>O que \u00e9 que fa\u00e7o ent\u00e3o?<\/strong><\/h2>\n<p>Vamos assumir que n\u00e3o est\u00e1s satisfeito com o tamanho dos teus bra\u00e7os.<\/p>\n<p>Que est\u00e3o realmente a ficar para tr\u00e1s e que simplesmente queres mais.<\/p>\n<p>Vamos dedicar um dia <strong>APENAS<\/strong> ao treino de bra\u00e7os, um dia em que ir\u00e1s treinar apenas b\u00edceps e tr\u00edceps.<\/p>\n<p><span style=\"text-decoration: underline;\">N\u00e3o fa\u00e7as este plano no dia a seguir a um treino de peito ou costas nem um dia antes.<\/span><\/p>\n<p>Podes incluir este treino no dia a seguir a um treino de pernas, por exemplo.<\/p>\n<p>Caso n\u00e3o conhe\u00e7as algum exerc\u00edcio, basta clicares em cima do nome para veres uma imagem do exerc\u00edcio.<\/p>\n<h2 style=\"text-align: center;\"><strong>Plano Bra\u00e7os<\/strong><\/h2>\n<p style=\"text-align: center;\">[box type=&#8221;shadow&#8221; align=&#8221;aligncenter&#8221; ]<\/p>\n<p style=\"text-align: center;\"><a title=\"Supino Pega Curta\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-pega-curta\/\"  rel=\"noopener noreferrer\">Supino com pega curta<\/a>\u00a0&#8211; 4 s\u00e9ries x 12-10-8-6 repeti\u00e7\u00f5es<\/p>\n<p style=\"text-align: center;\"><a title=\"Tricep a Testa Barra\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/tricep-a-testa-barra\/\"  rel=\"noopener noreferrer\">Tricep \u00e0 testa com barra<\/a>\u00a0&#8211; 3 s\u00e9ries x 10-8-8 repeti\u00e7\u00f5es<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/fundos\/\"  rel=\"noopener noreferrer\">Fundos<\/a>\u00a0&#8211; 3 s\u00e9ries x <a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/ir-a-falha\/\"  rel=\"noopener noreferrer\">a<\/a><a title=\"Ir \u00e1 falha\" href=\"https:\/\/ginasiovirtual.com\/o-que-e\/ir-a-falha\/\">t\u00e9 \u00e0 falha<\/a><\/p>\n<p style=\"text-align: center;\"><a title=\"Curl Bicep Barra\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\"  rel=\"noopener noreferrer\">Curl de b\u00edcep com barra<\/a>\u00a0&#8211; 3 s\u00e9ries x 10-8-8 repeti\u00e7\u00f5es<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/01\/curl-martelo.jpg\"  rel=\"noopener noreferrer\">Curl de b\u00edcep martelo<\/a> &#8211; 3 s\u00e9ries x 10-8-8<\/p>\n<p style=\"text-align: center;\"><a title=\"Eleva\u00e7\u00f5es Pega curta\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes-pega-curta\/\"  rel=\"noopener noreferrer\">Eleva\u00e7\u00f5es com pega curta<\/a>\u00a0&#8211; 3 s\u00e9ries x\u00a0<a title=\"Ir \u00e1 falha\" href=\"https:\/\/ginasiovirtual.com\/o-que-e\/ir-a-falha\/\"  rel=\"noopener noreferrer\">at\u00e9 \u00e0 falha<\/a><\/p>\n<p>Os exerc\u00edcios principais deste treino s\u00e3o o supino com pega curta e o curl de b\u00edcep\u00a0com barra.<\/p>\n<p>Tr\u00edceps e b\u00edceps, respetivamente.<\/p>\n<p><strong>S\u00e3o os exerc\u00edcios que te v\u00e3o permitir mover a maior carga, dar os melhores resultados e s\u00e3o os exerc\u00edcios em que te deves focar mais.<\/strong><\/p>\n<p>Procura subir principalmente nestes exerc\u00edcios, utiliza a ultima s\u00e9rie para executar um peso que nunca fizeste antes.<\/p>\n<p>Na s\u00e9rie de 6 de supino pega curta n\u00e3o h\u00e1 problema se s\u00f3 conseguires 5 repeti\u00e7\u00f5es, desde que estejas a utilizar um peso consider\u00e1vel, um peso que nunca utilizaste.<\/p>\n<p>N\u00e3o v\u00e1s constantemente \u00e0 falha, utiliza-a apenas esporadicamente nos exerc\u00edcios principais, e apenas na \u00faltima s\u00e9rie.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-13759 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/como-aumentar-os-biceps-e-triceps.jpg\" alt=\"tr\u00edceps aumentar os bra\u00e7os\" width=\"714\" height=\"466\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/como-aumentar-os-biceps-e-triceps.jpg 714w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/como-aumentar-os-biceps-e-triceps-300x196.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/como-aumentar-os-biceps-e-triceps-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/como-aumentar-os-biceps-e-triceps-600x392.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/como-aumentar-os-biceps-e-triceps-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/como-aumentar-os-biceps-e-triceps-610x398.jpg 610w\" sizes=\"(max-width: 714px) 100vw, 714px\" \/><\/p>\n<h2 style=\"text-align: center;\"><strong>Instru\u00e7\u00f5es<\/strong><\/h2>\n<ul>\n<li>Os fundos e as eleva\u00e7\u00f5es com pega curta devem ser realizados se poss\u00edvel com peso, e nesse caso, deves utilizar 3 s\u00e9ries e 10 repeti\u00e7\u00f5es\u00a0em vez de ir at\u00e9 \u00e0 falha.<\/li>\n<\/ul>\n<ul>\n<li>Se conseguires fazer mais de 25 repeti\u00e7\u00f5es de fundos e n\u00e3o conseguires adicionar peso, substitui esse exerc\u00edcio por <a title=\"Extensao Tricep Maquina\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/\">este<\/a> e faz 3 s\u00e9ries de 10 repeti\u00e7\u00f5es.<\/li>\n<\/ul>\n<ul>\n<li>Se conseguires fazer mais de 20 repeti\u00e7\u00f5es de eleva\u00e7\u00f5es com pega curta e n\u00e3o conseguires adicionar peso, substitui esse exerc\u00edcio por <a title=\"Bicep Halter Concentrado\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-halter-concentrado\/\">este<\/a> e faz 3 s\u00e9ries de 10 repeti\u00e7\u00f5es.<\/li>\n<\/ul>\n<ul>\n<li>Concentra-te no exerc\u00edcio, controla o movimento, n\u00e3o deixes simplesmente o peso cair, <strong><span style=\"text-decoration: underline;\">controla-o<\/span>.<\/strong><\/li>\n<\/ul>\n<ul>\n<li>N\u00e3o fa\u00e7as este treino mais do que uma vez por semana.<\/li>\n<\/ul>\n<ul>\n<li>D\u00e1 o <strong>M\u00c1XIMO<\/strong> em cada treino.<\/li>\n<li>Segue uma alimenta\u00e7\u00e3o <a title=\"Hipercal\u00f3rica\/Hipocal\u00f3rica\" href=\"https:\/\/ginasiovirtual.com\/nutricao\/hipercaloricahipocalorica\/\">hipercal\u00f3rica.<\/a><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Notas finais<\/strong><\/h2>\n<p>Se est\u00e1s com dificuldades em aumentar o tamanho dos teus bra\u00e7os, experimenta seguir este plano e as instru\u00e7\u00f5es de forma correcta.<\/p>\n<p>N\u00e3o esperes uma mudan\u00e7a de uma semana para a outra, d\u00e1 tempo para o programa fazer efeito.<\/p>\n<p>N\u00e3o te esque\u00e7as que sem uma boa alimenta\u00e7\u00e3o, n\u00e3o h\u00e1 nenhum programa de treino que fa\u00e7a milagres, por isso, uma dieta de qualidade \u00e9 obrigat\u00f3ria.<\/p>\n<p>Para terminar, n\u00e3o te esque\u00e7as de dar descanso aos m\u00fasculos para recuperarem e crescerem, e d\u00e1 tempo suficiente entre treinos para conseguires bons resultados.<\/p>\n<p><strong>N\u00e3o, fazer este plano todos os dias n\u00e3o te vai dar bra\u00e7os gigantes.<\/strong><\/p>\n<p><u>Vai apenas dar-te bra\u00e7os doridos, e eventualmente, uma les\u00e3o.<\/u><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aumenta o volume dos teus bra\u00e7os de forma 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