{"id":12676,"date":"2017-04-03T18:59:47","date_gmt":"2017-04-03T18:59:47","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=12676"},"modified":"2022-03-03T05:33:18","modified_gmt":"2022-03-03T05:33:18","slug":"plan-dentrainement-et-de-regime-taylor-vertucci","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/fr\/taylor-vertucci-plano-de-treino-e-dieta\/","title":{"rendered":"Taylor Vertucci, le plan d&#039;entra\u00eenement et le r\u00e9gime"},"content":{"rendered":"<h2><strong>Plan d&#039;entra\u00eenement et r\u00e9gime alimentaire de l&#039;athl\u00e8te Taylor Vertucci<\/strong><\/h2>\n\n<p>A Taylor Vertucci \u00e9 uma atleta fitness com 21 anos, que mede 1,47m e pesa aproximadamente 44kg.<\/p>\n<p>O treino com pesos\u00a0\u00e9 feito seis vezes por semana, descansando apenas ao s\u00e1bado, e utiliza normalmente 4 s\u00e9ries por exerc\u00edcio e 10 repeti\u00e7\u00f5es.<\/p>\n<p>Opta por trabalhar as pernas e as costas diretamente duas vezes por semana, e os restantes m\u00fasculos apenas uma vez.<\/p>\n<p>Quanto \u00e0 sua dieta, que vais encontrar mais em baixo, s\u00e3o cinco refei\u00e7\u00f5es di\u00e1rias, com uma fonte de prote\u00edna de qualidade em todas elas.<\/p>\n<p>Por fim, fica ainda a suplementa\u00e7\u00e3o utilizada por esta atleta no final do artigo.<\/p>\n<p><span style=\"text-decoration: underline;\">Caso n\u00e3o conhe\u00e7as algum exerc\u00edcio, basta clicares em cima do nome para teres acesso a uma imagem do mesmo.<\/span><\/p>\n<h2 style=\"text-align: center;\"><strong>Segunda-Feira &#8211; Pernas<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/Leg-extension-com-uma-perna.jpg\"  rel=\"noopener noreferrer\">Extension de jambe avec une jambe<\/a> &#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\"  rel=\"noopener noreferrer\">Extension des jambes<\/a> &#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\"  rel=\"noopener noreferrer\">Poids mort<\/a> &#8211; 4 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\"  rel=\"noopener noreferrer\">Fentes<\/a> &#8211; 50 passos<\/li>\n<li>Agachamento hack invertido &#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/kickback-com-cabo.jpg\"  rel=\"noopener noreferrer\">Recul du c\u00e2ble<\/a> &#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-full wp-image-14826\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/taylor-vertucci-plano-de-treino-e-dieta.jpg\" alt=\"plan d&#039;entra\u00eenement et r\u00e9gime de Taylor Vertucci\" width=\"1080\" height=\"720\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/taylor-vertucci-plano-de-treino-e-dieta.jpg 1080w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/taylor-vertucci-plano-de-treino-e-dieta-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/taylor-vertucci-plano-de-treino-e-dieta-768x512.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/taylor-vertucci-plano-de-treino-e-dieta-600x400.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/taylor-vertucci-plano-de-treino-e-dieta-1024x683.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/taylor-vertucci-plano-de-treino-e-dieta-20x13.jpg 20w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/p>\n<h2 style=\"text-align: center;\"><strong>Ter\u00e7a-Feira &#8211; Costas<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/\"  rel=\"noopener noreferrer\">Rang\u00e9e assise \u00e0 prise courte<\/a> &#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\"  rel=\"noopener noreferrer\">Tirez avec une large poign\u00e9e<\/a> &#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-halter\/\"  rel=\"noopener noreferrer\">Rang\u00e9e d&#039;halt\u00e8res<\/a> \u2013 3 s\u00e9ries x 10 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/remada-com-um-bra\u00e7o.jpg\"  rel=\"noopener noreferrer\">Remada sentada com 1 bra\u00e7o<\/a> \u2013 3 s\u00e9ries x 10 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\"  rel=\"noopener noreferrer\">Poign\u00e9e courte<\/a> &#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Quarta-Feira &#8211; Ombros<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\"  rel=\"noopener noreferrer\">presse \u00e0 \u00e9paules<\/a> &#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-com-cabo-unilateral\/\"  rel=\"noopener\">C\u00f4t\u00e9s avec c\u00e2ble<\/a> &#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/frontais\/\"  rel=\"noopener noreferrer\">Frontaux<\/a> &#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-invertidas\/\"  rel=\"noopener\">Post\u00e9rieur<\/a> &#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-14825 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/taylor-vertucci20.jpg\" alt=\"plan d&#039;entra\u00eenement et r\u00e9gime de Taylor Vertucci\" width=\"675\" height=\"792\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/taylor-vertucci20.jpg 675w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/taylor-vertucci20-256x300.jpg 256w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/taylor-vertucci20-17x20.jpg 17w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/taylor-vertucci20-600x704.jpg 600w\" sizes=\"(max-width: 675px) 100vw, 675px\" \/><\/p>\n<h2 style=\"text-align: center;\"><strong>Quinta-Feira &#8211; Pernas<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/Leg-extension-com-uma-perna.jpg\"  rel=\"noopener noreferrer\">Extension de jambe avec une jambe<\/a> &#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\"  rel=\"noopener noreferrer\">Extension des jambes<\/a> &#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\"  rel=\"noopener noreferrer\">Presse<\/a> &#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener noreferrer\">S&#039;accroupir<\/a> \u2013 3 s\u00e9ries x 10 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/agachamento-com-salto.jpg\"  rel=\"noopener noreferrer\">Sauter et s&#039;accroupir<\/a> &#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lunges-laterais.jpg\"  rel=\"noopener noreferrer\">Fentes lat\u00e9rales<\/a> &#8211; 50 repeti\u00e7\u00f5es para cada lado<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Sexta-Feira &#8211; Abdominais<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-das-pernas-em-suspensao\/\"  rel=\"noopener\">La jambe de suspension se l\u00e8ve<\/a> &#8211; 4 s\u00e9ries x 15 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/abdominais-bola-medicinal.jpg\"  rel=\"noopener noreferrer\">Sit-ups de m\u00e9decine-ball<\/a> &#8211; 4 s\u00e9ries x 15 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-pernas\/\"  rel=\"noopener noreferrer\">Eleva\u00e7\u00e3o de pernas deitado<\/a> &#8211; 4 s\u00e9ries x 15 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-das-pernas-em-suspensao\/\"  rel=\"noopener\">La jambe de suspension se l\u00e8ve<\/a> &#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Domingo &#8211; Costas<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/\"  rel=\"noopener noreferrer\">Rang\u00e9e assise \u00e0 prise courte<\/a> &#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\"  rel=\"noopener noreferrer\">Tirez avec une large poign\u00e9e<\/a> &#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-barra\/\"  rel=\"noopener noreferrer\">Rang\u00e9e d&#039;halt\u00e8res<\/a> &#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/remada-com-um-bra\u00e7o.jpg\"  rel=\"noopener noreferrer\">Remada sentada com 1 bra\u00e7o<\/a> \u2013 3 s\u00e9ries x 10 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\"  rel=\"noopener noreferrer\">Poign\u00e9e courte<\/a> &#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-14817 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/taylor-v.jpg\" alt=\"plan d&#039;entra\u00eenement et r\u00e9gime de Taylor Vertucci\" width=\"640\" height=\"640\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/taylor-v.jpg 640w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/taylor-v-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/taylor-v-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/taylor-v-70x70.jpg 70w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/taylor-v-600x600.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/taylor-v-20x20.jpg 20w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/p>\n<h2 style=\"text-align: center;\"><strong>R\u00e9gime<\/strong><\/h2>\n<p><strong>Repas 1<\/strong><\/p>\n<ul>\n<li>\u0152ufs<\/li>\n<li>Am\u00eandoas<\/li>\n<\/ul>\n<p><strong>Repas 2<\/strong><\/p>\n<ul>\n<li>Carne de Per\u00fa magra<\/li>\n<li>riz brun<\/li>\n<li>L\u00e9gumes<\/li>\n<\/ul>\n<p><strong>Repas 3<\/strong><\/p>\n<ul>\n<li>viande rouge<\/li>\n<li>riz brun<\/li>\n<li>L\u00e9gumes<\/li>\n<\/ul>\n<p><strong>Repas 4<\/strong><\/p>\n<ul>\n<li>\u0152ufs<\/li>\n<li>salade<\/li>\n<\/ul>\n<p><strong>Repas 5<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\"  rel=\"noopener noreferrer\">Shake de lactos\u00e9rum<\/a><\/li>\n<li>Am\u00eandoas<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-14819 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/taylor-v2.jpg\" alt=\"photo de Taylor Vertucci\" width=\"640\" height=\"455\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/taylor-v2.jpg 640w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/taylor-v2-300x213.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/taylor-v2-20x14.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/taylor-v2-600x427.jpg 600w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/p>\n<h1 style=\"text-align: center;\"><strong>Suppl\u00e9ments<\/strong><\/h1>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Boire avec des glucides<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\"  rel=\"noopener noreferrer\">Prot\u00e9ine de lactos\u00e9rum<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-a-creatina\/\"  rel=\"noopener noreferrer\">Cr\u00e9atine<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-bcaas\/\"  rel=\"noopener noreferrer\">BCAA<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/glutamina-guia-completo\/\"  rel=\"noopener noreferrer\">Glutamine<\/a><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-14824\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/taylor-treino.jpg\" alt=\"entra\u00eenement de Taylor Vertucci\" width=\"587\" height=\"588\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/taylor-treino.jpg 587w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/taylor-treino-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/taylor-treino-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/taylor-treino-20x20.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/taylor-treino-70x70.jpg 70w\" sizes=\"(max-width: 587px) 100vw, 587px\" \/><\/p>\n<ul>\n<li><strong>Sources<\/strong><\/li>\n<li>R\u00e9seaux sociaux<\/li>\n<li>Simplyshredded.com<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>O plano de treino e a dieta da atleta Taylor Vertucci A Taylor Vertucci \u00e9 uma atleta fitness com 21 anos, que mede 1,47m e [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":14820,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"Taylor Vertucci: Plano de Treino e Dieta Fitness","_seopress_titles_desc":"Descobre o plano de treino e dieta de Taylor Vertucci. Treina 6x\/semana, dieta rigorosa e suplementos essenciais. 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