{"id":14703,"date":"2017-04-11T18:29:48","date_gmt":"2017-04-11T18:29:48","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=14703"},"modified":"2022-12-02T13:57:21","modified_gmt":"2022-12-02T13:57:21","slug":"les-exercices-qui-ne-peuvent-manquer-dans-votre-entrainement-gym","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/fr\/os-melhores-exercicios-de-ginasio\/","title":{"rendered":"Des exercices \u00e0 ne pas manquer lors de votre entra\u00eenement en salle de sport"},"content":{"rendered":"<p><iframe style=\"width: 100%; max-width: 660px; overflow: hidden; background: transparent;\" src=\"https:\/\/embed.podcasts.apple.com\/us\/podcast\/os-melhores-exerc%C3%ADcios-de-gin%C3%A1sio\/id1573269829?i=1000529071136\" 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\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n\n<p>H\u00e1 trabalhos melhores, h\u00e1 trabalhos piores, carros melhores e carros piores, <a href=\"https:\/\/ginasiovirtual.com\/category\/analises\/\"  rel=\"noopener noreferrer\">suplementos tamb\u00e9m<\/a>.<\/p>\n<p>Como \u00e9 \u00f3bvio, os exerc\u00edcios que podes fazer no gin\u00e1sio n\u00e3o s\u00e3o excep\u00e7\u00e3o, e h\u00e1 uns mais eficazes do que outros.<\/p>\n<p><u>Quais s\u00e3o eles?<\/u><\/p>\n<p>Organizados por m\u00fasculo, vais ficar a conhecer o melhor exerc\u00edcio para cada um deles.<\/p>\n<p>N\u00e3o s\u00e3o f\u00e1ceis, mas vais ver que o esfor\u00e7o vai valer a pena.<\/p>\n<p><strong>Estes s\u00e3o os exerc\u00edcios que n\u00e3o podem faltar no teu treino de gin\u00e1sio.<\/strong><\/p>\n<h2><strong>Poitrine? D\u00e9velopp\u00e9 couch\u00e9 ou d\u00e9velopp\u00e9 couch\u00e9 avec halt\u00e8res.<\/strong><\/h2>\n<p>Pr\u00e9visible, n&#039;est-ce pas ?<\/p>\n<p>No treino de peito, se perdeste alguma aposta, e agora s\u00f3 podes fazer um exerc\u00edcio para este m\u00fasculo, n\u00e3o tens muito que pensar.<\/p>\n<p>Pr\u00e9f\u00e9rez-vous les halt\u00e8res ou les halt\u00e8res ?<\/p>\n<p><strong>O melhor exerc\u00edcio para trabalhar o peito \u00e9\u00a0o supino\/press, seja com barra, ou halter.<\/strong><\/p>\n<p>O movimento \u00e9 o mesmo, s\u00f3 muda o material.<\/p>\n<p>N\u00e3o s\u00f3 \u00e9 o melhor movimento para o peito, como tamb\u00e9m\u00a0\u00e9 bastante vers\u00e1til, e podes adaptar de acordo com poss\u00edveis\u00a0pontos fracos que possas ter.<\/p>\n<p><strong>Partie sup\u00e9rieure de la poitrine sous-d\u00e9velopp\u00e9e\u00a0?<\/strong><\/p>\n<p>Soulevez un peu le banc et effectuez ce mouvement de mani\u00e8re inclin\u00e9e, c&#039;est-\u00e0-dire un d\u00e9velopp\u00e9 couch\u00e9 inclin\u00e9.<\/p>\n<p><strong>A parte inferior do teu peito est\u00e1 a ficar para tr\u00e1s?<\/strong><\/p>\n<p>Misez sur le d\u00e9velopp\u00e9 couch\u00e9 d\u00e9clin\u00e9.<\/p>\n<p>Si vous voulez voir comment se fait le d\u00e9velopp\u00e9 couch\u00e9 avec halt\u00e8res, cliquez sur <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\">ici<\/a>, avec des halt\u00e8res <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-halter\/\">ici<\/a>.<\/p>\n<p>Para mais exerc\u00edcios eficazes para trabalhar o peito, v\u00ea <a href=\"https:\/\/ginasiovirtual.com\/quais-os-melhores-exercicios-para-o-peito\/\">Cet article<\/a>.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-14711 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/peito-com-halteres.jpg\" alt=\"meilleurs exercices\" width=\"815\" height=\"543\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/peito-com-halteres.jpg 815w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/peito-com-halteres-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/peito-com-halteres-768x512.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/peito-com-halteres-600x400.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/peito-com-halteres-20x13.jpg 20w\" sizes=\"(max-width: 815px) 100vw, 815px\" \/><\/p>\n<h2><strong>Jambes? S&#039;accroupir.<\/strong><\/h2>\n<p>Mais um m\u00fasculo, mais um exerc\u00edcio previs\u00edvel.<\/p>\n<p>A n\u00e3o ser que nunca tenhas entrado num gin\u00e1sio, certamente j\u00e1 ouviste falar nas maravilhas do agachamento para desenvolver a zona inferior do corpo.<\/p>\n<p>Desde os gl\u00fateos, aos g\u00e9meos, passando pelos quadr\u00edceps e femorais.<\/p>\n<p><strong>Este \u00e9 simplesmente o melhor exerc\u00edcio que podes fazer para trabalhar os membros inferiores, e ter excelentes resultados.<\/strong><\/p>\n<p>Existem tamb\u00e9m v\u00e1rias varia\u00e7\u00f5es deste movimento, que\u00a0te v\u00e3o permitir dar maior aten\u00e7\u00e3o a zonas espec\u00edficas que queiras desenvolver.<\/p>\n<p>Desde varia\u00e7\u00f5es no posicionamento dos p\u00e9s, at\u00e9 ao agachamento frontal, em que d\u00e1 maior enf\u00e2se ao trabalho dos quadr\u00edceps.<\/p>\n<p><strong>\u00c9 sem d\u00favida um exerc\u00edcio extremamente completo, mas tamb\u00e9m dif\u00edcil.<\/strong><\/p>\n<p><u>Se n\u00e3o tens muita experi\u00eancia neste movimento, ou nunca o fizeste, pede a algu\u00e9m com conhecimento para te acompanhar, e te ajudar a atingir uma boa forma de execu\u00e7\u00e3o.<\/u><\/p>\n<p>Caso contr\u00e1rio, n\u00e3o s\u00f3 n\u00e3o vais ter os melhores resultados, como corres o risco de les\u00e3o.<\/p>\n<p>Se quiseres ver como se faz este exerc\u00edcio, clica <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\">ici<\/a>.<\/p>\n<p>Para mais exerc\u00edcios eficazes para trabalhar as pernas, v\u00ea <a href=\"https:\/\/ginasiovirtual.com\/quais-os-melhores-exercicios-para-as-pernas\/\">Cet article<\/a>.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-14712 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/agachamento.jpg\" alt=\"squats, l&#039;un des meilleurs exercices pour les jambes\" width=\"1090\" height=\"614\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/agachamento.jpg 1090w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/agachamento-300x169.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/agachamento-768x433.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/agachamento-600x338.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/agachamento-20x11.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/agachamento-1024x577.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/agachamento-390x220.jpg 390w\" sizes=\"(max-width: 1090px) 100vw, 1090px\" \/><\/p>\n<h2><strong>Dos? Soulev\u00e9s de terre et rang\u00e9es d&#039;halt\u00e8res.<\/strong><\/h2>\n<p>Ok, aqui n\u00e3o \u00e9 s\u00f3 um movimento, s\u00e3o dois.<\/p>\n<p>Pourquoi?<\/p>\n<p><strong>O melhor exerc\u00edcio entre os dois, \u00e9 sem d\u00favida, o peso morto.<\/strong><\/p>\n<p><u>Extremamente completo, e eficaz, mas tamb\u00e9m desgastante.<\/u><\/p>\n<p>Ach\u00e1mos importante colocar aqui uma alternativa ao principal, porque dependendo do treino que utilizes, podes precisar.<\/p>\n<p>Em treinos de corpo inteiro por exemplo, combinar o peso morto com o agachamento, nem sempre \u00e9 boa ideia.<\/p>\n<p>N\u00e3o s\u00f3 o impacto na zona lombar \u00e9 muito forte, como o desgaste a n\u00edvel f\u00edsico e mental \u00e9 enorme, e se n\u00e3o for bem planeado, pode ser prejudicial.<\/p>\n<p><strong>A remada com barra, a n\u00edvel do treino de costas, n\u00e3o fica a perder muito para o peso morto, e traz excelentes resultados tamb\u00e9m.<\/strong><\/p>\n<p><u>Este \u00e9 daqueles casos em que o melhor depende muito da situa\u00e7\u00e3o.<\/u><\/p>\n<p>O peso morto conta tamb\u00e9m com imensas varia\u00e7\u00f5es, e pode ser utilizado para trabalhar de forma muito eficaz as pernas por exemplo, com o peso morto romeno.<\/p>\n<p>Si vous voulez voir comment se fait le soulev\u00e9 de terre, cliquez sur <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\">ici<\/a>, pour l&#039;aviron avec halt\u00e8res, <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-barra\/\">ici<\/a>.<\/p>\n<p>Para mais exerc\u00edcios eficazes para trabalhar as costas, v\u00ea <a href=\"https:\/\/ginasiovirtual.com\/os-6-melhores-exercicios-para-costas\/\">Cet article<\/a>.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-14725 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/peso-morto-1.jpg\" alt=\"soulev\u00e9 de terre, l&#039;un des meilleurs exercices pour le dos\" width=\"714\" height=\"504\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/peso-morto-1.jpg 714w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/peso-morto-1-300x212.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/peso-morto-1-600x424.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/peso-morto-1-20x14.jpg 20w\" sizes=\"(max-width: 714px) 100vw, 714px\" \/><\/p>\n<h2><strong>\u00c9paules? Appuyez avec une barre ou des halt\u00e8res.<\/strong><\/h2>\n<p>Para um f\u00edsico completo, e aquela forma em V t\u00e3o desejada por quem anda no gin\u00e1sio, uns ombros bem trabalhados s\u00e3o essenciais.<\/p>\n<p><strong>O melhor exerc\u00edcio para trabalhar os ombros \u00e9 o press com barra, ou com halteres.<\/strong><\/p>\n<p>Pode ainda ser feito em p\u00e9, ou sentado.<\/p>\n<p>Seja com barra ou com halteres, em p\u00e9 ou sentado, todos eles s\u00e3o formas eficazes de trabalhar os ombros.<\/p>\n<p>Choisissez votre m\u00e9thode pr\u00e9f\u00e9r\u00e9e et appliquez-vous.<\/p>\n<p><u>H\u00e1 exerc\u00edcios que se focam mais em determinada \u00e1rea dos ombros, mas nenhum \u00e9 t\u00e3o eficaz a desenvolv\u00ea-los de forma completa como este movimento.<\/u><\/p>\n<p>Se optares pela forma em p\u00e9, n\u00e3o te esque\u00e7as de ter muita aten\u00e7\u00e3o \u00e0 postura, e o ideal ser\u00e1 teres algu\u00e9m contigo para se certificar que est\u00e1s a fazer de forma correcta.<\/p>\n<p>Se quiseres ver como se faz o\u00a0press de ombros clica <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\">ici<\/a>.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/press-de-ombros-com-barra.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-38690 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/press-de-ombros-com-barra.jpg\" alt=\"athl\u00e8te faisant une presse \u00e0 \u00e9paules avec une barre\" width=\"700\" height=\"456\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/press-de-ombros-com-barra.jpg 700w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/press-de-ombros-com-barra-300x195.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/press-de-ombros-com-barra-16x10.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/press-de-ombros-com-barra-610x397.jpg 610w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n<h2><strong>Tr\u00edceps? Supino com pega estreita.<\/strong><\/h2>\n<p>O supino volta a aparecer, e desta vez, \u00e9 para trabalhar parte dos bra\u00e7os.<\/p>\n<p><strong>O melhor exerc\u00edcio para trabalhares os teus tr\u00edceps \u00e9 o supino com a pega estreita.<\/strong><\/p>\n<p>No supino normal, colocas as m\u00e3os significativamente afastadas, desta forma, o trabalho dos tr\u00edceps diminui, e\u00a0o do peito aumenta.<\/p>\n<p>No entanto, se colocares as m\u00e3os pr\u00f3ximas, utilizando uma pega estreita, os tr\u00edceps\u00a0assumem a maior parte do trabalho.<\/p>\n<p><u>\u00c9 um exerc\u00edcio extremamente eficaz para trabalhar esta parte do bra\u00e7o, e que na maioria dos gin\u00e1sios, n\u00e3o recebe a aten\u00e7\u00e3o que devia.<\/u><\/p>\n<p>Se ainda n\u00e3o o utilizas, prepara-te para resultados impressionantes.\u00a0E dores musculares tamb\u00e9m.<\/p>\n<p>Si vous voulez voir comment se fait le d\u00e9velopp\u00e9 couch\u00e9 avec une prise \u00e9troite, cliquez sur <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-pega-curta\/\">ici<\/a>.<\/p>\n<p>Para mais exerc\u00edcios eficazes para trabalhar os tr\u00edceps, v\u00ea <a href=\"https:\/\/ginasiovirtual.com\/quais-os-melhores-exercicios-para-os-bracos\/\">Cet article<\/a>.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-14729 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/supino-pega-estreita.jpg\" alt=\"exercice de d\u00e9velopp\u00e9 couch\u00e9 \u00e0 prise rapproch\u00e9e pour les triceps\" width=\"640\" height=\"550\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/supino-pega-estreita.jpg 640w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/supino-pega-estreita-300x258.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/supino-pega-estreita-20x17.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/supino-pega-estreita-600x516.jpg 600w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/p>\n<h2><strong>B\u00edceps? Curl com barra ou halteres.<\/strong><\/h2>\n<p>Os b\u00edceps s\u00e3o m\u00fasculos pequenos, mas que recebem uma grande aten\u00e7\u00e3o.<\/p>\n<p>Se o teu objetivo \u00e9 aumentar os bra\u00e7os, \u00e9 fundamental desenvolveres n\u00e3o s\u00f3 os teus b\u00edceps, mas tamb\u00e9m os teus tr\u00edceps, j\u00e1 que s\u00e3o estes que d\u00e3o a maioria do volume ao bra\u00e7o.<\/p>\n<p><strong>Dito isto, para trabalhares os teus b\u00edceps, utiliza o famoso Curl.<\/strong><\/p>\n<p>Seja com barra, ou com halteres, ambos s\u00e3o eficazes para desenvolver esta zona do corpo.<\/p>\n<p>Existem ainda imensas varia\u00e7\u00f5es, desde diferentes tipos de barra, diferentes tipos de pegas, em p\u00e9 ou sentado.<\/p>\n<p><u>Opta pelas varia\u00e7\u00f5es que te permitem levantar mais peso, e evita aquelas dignas de demonstra\u00e7\u00f5es de gin\u00e1stica.<\/u><\/p>\n<p><strong>N\u00e3o \u00e9 por custar mais que te vai dar melhores resultados.<\/strong><\/p>\n<p>Si vous voulez voir comment se fait la flexion des biceps, cliquez sur <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\">ici<\/a>.<\/p>\n<p>Para mais exerc\u00edcios eficazes para trabalhar os b\u00edceps, v\u00ea <a href=\"https:\/\/ginasiovirtual.com\/quais-os-melhores-exercicios-para-os-bracos\/\">Cet article<\/a>.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-14731 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/curl-bicep-1.jpg\" alt=\"flexion des biceps, l&#039;un des meilleurs exercices\" width=\"960\" height=\"461\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/curl-bicep-1.jpg 960w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/curl-bicep-1-300x144.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/curl-bicep-1-768x369.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/curl-bicep-1-20x10.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/curl-bicep-1-600x288.jpg 600w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/p>\n<h2><strong>Gl\u00fateos? Agachamento!<\/strong><\/h2>\n<p>Se h\u00e1 alguns anos n\u00e3o era muito comum ver-se mulheres a treinar com pesos, hoje em dia, s\u00e3o cada vez mais.<\/p>\n<p><u>Et toujours bon.<\/u><\/p>\n<p><strong>A melhor forma de trabalhar os gl\u00fateos \u00e9 atrav\u00e9s de exerc\u00edcios com peso.<\/strong><\/p>\n<p>O melhor exerc\u00edcio para isto, tal como o \u00e9 para o resto dos membros inferiores, \u00e9 o famoso agachamento.<\/p>\n<p>Se procurares por atletas fitness que tenham esta zona bem desenvolvida, todas te v\u00e3o apresentar v\u00e1rios exerc\u00edcios para aumentar esta zona. Dos mais b\u00e1sicos aos mais ex\u00f3ticos.<\/p>\n<p>Et il y en a beaucoup.<\/p>\n<p>Uma coisa \u00e9 certa.<\/p>\n<p><strong>Nenhum deles \u00e9 melhor, ou t\u00e3o completo, como o agachamento, e nenhuma destas atletas abdica deste movimento.<\/strong><\/p>\n<p>Para mais exerc\u00edcios eficazes para trabalhar os gl\u00fateos (e n\u00e3o s\u00f3), v\u00ea <a href=\"https:\/\/ginasiovirtual.com\/trio-feminino\/\">Cet article<\/a>.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-14720 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/agachamento-gl\u00fateos.jpg\" alt=\"exercices de gymnastique\" width=\"800\" height=\"500\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/agachamento-gl\u00fateos.jpg 800w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/agachamento-gl\u00fateos-300x188.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/agachamento-gl\u00fateos-768x480.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/agachamento-gl\u00fateos-600x375.jpg 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h2><strong>Abdos? Cuisine.<\/strong><\/h2>\n<p>N\u00e3o \u00e9 a resposta que querias ouvir, mas \u00e9 a verdade.<\/p>\n<p><strong>O melhor exerc\u00edcio para conseguires excelentes abdominais, \u00e9 feito na cozinha, com a alimenta\u00e7\u00e3o correcta.<\/strong><\/p>\n<p><u>Podes ter os melhores m\u00fasculos abdominais do mundo, e passar horas a trein\u00e1-los, mas se estiverem cobertos de gordura, n\u00e3o aparecem.<\/u><\/p>\n<p>Isto n\u00e3o quer dizer que n\u00e3o precisas, ou n\u00e3o deves, trabalhar os abdominais de forma directa.<\/p>\n<p>Tu devrais.<\/p>\n<p><strong>Mas preocupa-te acima de tudo com a alimenta\u00e7\u00e3o e em baixar a percentagem de gordura corporal.<\/strong><\/p>\n<p>Se utilizares exerc\u00edcios como o agachamento e o peso morto, eles j\u00e1 s\u00e3o recrutados de forma muito significativa.<\/p>\n<p>Acrescenta um ou dois exerc\u00edcios no final do treino, de prefer\u00eancia com resist\u00eancia, e \u00e9 uma quest\u00e3o de eliminar a gordura at\u00e9 eles aparecerem. Em grande.<\/p>\n<p>N\u00e3o sabes que exerc\u00edcios de abdominais fazer? V\u00ea <a href=\"https:\/\/ginasiovirtual.com\/14-exercicios-de-abdominais\/\">cette liste<\/a>.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-14722 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/abdominais.jpg\" alt=\"abdominaux de cuisine\" width=\"714\" height=\"462\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/abdominais.jpg 714w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/abdominais-300x194.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/abdominais-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/abdominais-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/abdominais-610x395.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/abdominais-600x388.jpg 600w\" sizes=\"(max-width: 714px) 100vw, 714px\" \/><\/p>\n<h2><strong>Conclusion<\/strong><\/h2>\n<p>Voici une bonne liste d\u2019exercices \u00e0 faire au gym.<\/p>\n<p>Agora que j\u00e1 sabes quais s\u00e3o os que n\u00e3o podem faltar no teu treino de gin\u00e1sio, o que \u00e9 que vais fazer?<\/p>\n<p><u>Vais coloc\u00e1-los em pr\u00e1tica ou nem por isso?<\/u><\/p>\n<p>N\u00e3o chega saber quais s\u00e3o os melhores exerc\u00edcios, precisas de um plano de treino que os inclua, de forma inteligente.<\/p>\n<p>E precisas de o executar\u00a0de forma consistente, afinal de contas, esse \u00e9 o <a href=\"https:\/\/ginasiovirtual.com\/os-7-habitos-para-o-sucesso-no-ginasio\/\">h\u00e1bito principal para conseguires ter sucesso no gin\u00e1sio<\/a>.<\/p>\n<p>Apesar destes serem os melhores, n\u00e3o quer dizer que n\u00e3o existam outros tamb\u00e9m eficazes, e fica aqui uma lista que te pode ser \u00fatil.<\/p>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/quais-os-melhores-exercicios-para-o-peito\/\">Os melhores exerc\u00edcios para o peito<\/a>.<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/os-6-melhores-exercicios-para-costas\/\">Os melhores exerc\u00edcios para as costas<\/a>.<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/quais-os-melhores-exercicios-para-as-pernas\/\">Os melhores exerc\u00edcios para as pernas<\/a>.<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/quais-os-melhores-exercicios-para-os-bracos\/\">Os melhores exerc\u00edcios para os bra\u00e7os<\/a>.<\/li>\n<\/ul>\n<p>Para al\u00e9m disso, <a href=\"https:\/\/ginasiovirtual.com\/quantas-series-e-repeticoes-devo-fazer\/\">sabes quantas s\u00e9ries e repeti\u00e7\u00f5es deves fazer no teu treino<\/a>?<\/p>","protected":false},"excerpt":{"rendered":"<p>\ufeff H\u00e1 trabalhos melhores, h\u00e1 trabalhos piores, carros melhores e carros piores, suplementos tamb\u00e9m. Como \u00e9 \u00f3bvio, os exerc\u00edcios que podes fazer no gin\u00e1sio n\u00e3o [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":37632,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"Descobre os melhores exerc\u00edcios de gin\u00e1sio","_seopress_titles_desc":"Maximiza o teu treino com os melhores exerc\u00edcios de gin\u00e1sio por m\u00fasculo. Desde o supino ao agachamento, atinge grandes resultados!","_seopress_robots_index":"","_seopress_robots_follow":"","_seopress_robots_imageindex":"","_seopress_robots_snippet":"","_seopress_robots_primary_cat":"","_seopress_robots_breadcrumbs":"","_seopress_robots_freeze_modified_date":"","_seopress_robots_custom_modified_date":"","_seopress_robots_canonical":"","_seopress_social_fb_title":"","_seopress_social_fb_desc":"","_seopress_social_fb_img":"","_seopress_social_fb_img_attachment_id":0,"_seopress_social_fb_img_width":0,"_seopress_social_fb_img_height":0,"_seopress_social_twitter_title":"","_seopress_social_twitter_desc":"","_seopress_social_twitter_img":"","_seopress_social_twitter_img_attachment_id":0,"_seopress_social_twitter_img_width":0,"_seopress_social_twitter_img_height":0,"_seopress_redirections_value":"","_seopress_redirections_enabled":"","_seopress_redirections_enabled_regex":"","_seopress_redirections_logged_status":"","_seopress_redirections_param":"","_seopress_redirections_type":0,"_seopress_analysis_target_kw":"melhores exerc\u00edcios,exercicios ginasio,melhores exerc\u00edcios de gin\u00e1sio","_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"default","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":"default","adv-header-id-meta":"","stick-header-meta":"default","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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[37],"tags":[170,8089],"class_list":["post-14703","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-treino","tag-melhores-exercicios","tag-melhores-exercicios-de-ginasio"],"featured_image_src":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/melhores-exercicios-ginasio.jpg","blog_images":{"medium":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/melhores-exercicios-ginasio-300x201.jpg","large":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/melhores-exercicios-ginasio.jpg"},"ams_acf":[],"jetpack_featured_media_url":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/melhores-exercicios-ginasio.jpg","spectra_custom_meta":{"_edit_lock":["1669989326:1190"],"_edit_last":["1190"],"_yoast_wpseo_content_score":["30"],"_yoast_wpseo_focuskw_text_input":["exerc\u00edcios"],"_yoast_wpseo_focuskw":["melhores exerc\u00edcios de gin\u00e1sio"],"_yoast_wpseo_linkdex":["64"],"_yoast_wpseo_is_cornerstone":["1"],"_yst_prominent_words_version":["1"],"_facebook_shares":["64"],"_pinterest_shares":["0"],"_google_plus_shares":["0"],"_twitter_shares":["0"],"_linkedin_shares":["0"],"_total_shares":["64"],"saswp_review_details":["a:4:{s:23:\"saswp-review-item-title\";s:0:\"\";s:21:\"saswp-review-location\";s:1:\"1\";s:26:\"saswp-review-item-over-all\";s:0:\"\";s:35:\"saswp-review-item-description-title\";s:0:\"\";}"],"tie_primary_category":["37"],"tie_views":["11588"],"_yoast_wpseo_newssitemap-exclude":["off"],"_yoast_wpseo_newssitemap-genre":["a:1:{i:0;s:4:\"oped\";}"],"_yoast_wpseo_focuskeywords":["[{\"keyword\":\"os melhores exerc\u00edcios de gin\u00e1sio\",\"score\":\"ok\"},{\"keyword\":\"supino\",\"score\":\"ok\"},{\"keyword\":\"agachamento\",\"score\":\"ok\"},{\"keyword\":\"exerc\u00edcios de gin\u00e1sio\",\"score\":\"ok\"}]"],"_yoast_wpseo_keywordsynonyms":["[\"\",\"\",\"\",\"\",\"\"]"],"ampforwp_custom_content_editor":[""],"ampforwp_custom_content_editor_checkbox":[null],"ampforwp-amp-on-off":["default"],"ilj_linkdefinition":["a:1:{i:0;s:20:\"melhores exerc\u00edcios\";}"],"_daim_seo_power":["1000"],"_daim_enable_ail":["1"],"_thumbnail_id":["37632"],"_oembed_99476269dcb9b1a41a7403c93ad0b996":["<blockquote class=\"wp-embedded-content\" data-secret=\"6Qu1LWREyR\"><a href=\"http:\/\/tafitness.net\/hipertrofia-muscular-miofibrilar-sarcoplasmatica\/\">Hipertrofia muscular: miofibrilar e sarcoplasm\u00e1tica<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"&#8220;Hipertrofia muscular: miofibrilar e sarcoplasm\u00e1tica&#8221; &#8212; T\u00e1 Fitness\" src=\"http:\/\/tafitness.net\/hipertrofia-muscular-miofibrilar-sarcoplasmatica\/embed\/#?secret=6Qu1LWREyR\" data-secret=\"6Qu1LWREyR\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>"],"_oembed_time_99476269dcb9b1a41a7403c93ad0b996":["1601356078"],"_oembed_5801473afa1d53bb55276c99d4287473":["<iframe title=\"Squats Butt Building Workout in the Gym\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/NHoum2caBoM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>"],"_oembed_time_5801473afa1d53bb55276c99d4287473":["1601356079"],"_oembed_926d14fdcd53553d8648ad2f82000f70":["<iframe title=\"Deadlift Workout to Build a Better Butt and Backside\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/IyQBoxqnCYs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>"],"_oembed_time_926d14fdcd53553d8648ad2f82000f70":["1601356080"],"_oembed_638c1b04852885be91309f07befafe56":["<iframe title=\"Women Dumbbell Lunges\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/A-w6Jwv29dw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>"],"_oembed_time_638c1b04852885be91309f07befafe56":["1601356080"],"_oembed_dff889e0691fb0dfd020fabc654c3789":["<iframe title=\"TREINO COSTAS &amp; B\u00cdCEPS\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/qSG4-BnnlXM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>"],"_oembed_time_dff889e0691fb0dfd020fabc654c3789":["1601356097"],"_metaseo_metatitle":["Os exerc\u00edcios que n\u00e3o podem faltar no teu treino de gin\u00e1sio"],"_metaseo_metadesc":["Uma lista dos exerc\u00edcios que n\u00e3o podem faltar no teu treino de gin\u00e1sio. Fica a conhecer os melhores exerc\u00edcios para cada m\u00fasculo."],"psp_kw":["exercices que vous ne pouvez pas manquer dans votre s\u00e9ance d\u2019entra\u00eenement de gym"],"psp_meta":["a:14:{s:5:\"title\";s:84:\"Exercices que vous ne pouvez pas manquer dans votre s\u00e9ance d\u2019entra\u00eenement de gym\";s:11:\"description\";s:121:\"Il ya de meilleurs emplois, il ya des emplois pires, de meilleures voitures et de pires voitures, des suppl\u00e9ments aussi.\";s:8:\"keywords\";s:159:\"exercices que vous ne pouvez pas manquer dans votre s\u00e9ance d\u2019entra\u00eenement de gym, vous, pour, avec, exercices, travailler, plus, dans, exercice, voir, sont\";s:13:\"focus_keyword\";s:84:\"exercices que vous ne pouvez pas manquer dans votre s\u00e9ance d\u2019entra\u00eenement de gym\";s:14:\"mfocus_keyword\";s:84:\"exercices que vous ne pouvez pas manquer dans votre s\u00e9ance d\u2019entra\u00eenement de gym\";s:17:\"facebook_isactive\";s:0:\"\";s:14:\"facebook_titlu\";s:0:\"\";s:13:\"facebook_desc\";s:0:\"\";s:14:\"facebook_image\";s:0:\"\";s:23:\"facebook_opengraph_type\";s:0:\"\";s:12:\"robots_index\";s:0:\"\";s:13:\"robots_follow\";s:0:\"\";s:8:\"priority\";s:0:\"\";s:9:\"canonical\";s:0:\"\";}"],"psp_status":["a:1:{s:84:\"exercices que vous ne pouvez pas manquer dans votre s\u00e9ance d\u2019entra\u00eenement de gym\";a:4:{s:2:\"kw\";s:84:\"exercices que vous ne pouvez pas manquer dans votre s\u00e9ance d\u2019entra\u00eenement de gym\";s:5:\"score\";s:4:\"43.8\";s:7:\"density\";a:3:{s:8:\"nb_words\";i:943;s:13:\"kw_occurences\";i:1;s:7:\"density\";s:3:\"0.1\";}s:4:\"data\";a:20:{s:5:\"title\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:84:\"exercices que vous ne pouvez pas manquer dans votre s\u00e9ance d\u2019entra\u00eenement de gym\";s:8:\"focus_kw\";s:84:\"exercices que vous ne pouvez pas manquer dans votre s\u00e9ance d\u2019entra\u00eenement de gym\";}s:5:\"score\";i:0;s:3:\"msg\";s:98:\"Bad, the SEO title contains 80 characters, which is more than the viewable limit of 70 characters.\";}s:18:\"title_enough_words\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:85:\"Great, the SEO title contains 8 allowed words and the recommended minimum is 3 words.\";}s:10:\"page_title\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:84:\"exercices que vous ne pouvez pas manquer dans votre s\u00e9ance d\u2019entra\u00eenement de gym\";s:8:\"focus_kw\";s:84:\"exercices que vous ne pouvez pas manquer dans votre s\u00e9ance d\u2019entra\u00eenement de gym\";}s:5:\"score\";s:4:\"0.75\";s:3:\"msg\";s:174:\"Poor, the page title contains 80 characters and it's not between 5 and 70 characters, which is the recommended interval. Great, the page title begins with your focus keyword.\";}s:16:\"meta_description\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:121:\"il ya de meilleurs emplois, il ya des emplois pires, de meilleures voitures et de pires voitures, des suppl\u00e9ments aussi.\";s:8:\"focus_kw\";s:84:\"exercices que vous ne pouvez pas manquer dans votre s\u00e9ance d\u2019entra\u00eenement de gym\";}s:5:\"score\";d:0.5;s:3:\"msg\";s:170:\"Bad, the focus keyword <strong>exercices que vous ne pouvez pas manquer dans votre s\u00e9ance d\u2019entra\u00eenement de gym<\/strong> does not appear in the page meta description.\";}s:13:\"meta_keywords\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:159:\"exercices que vous ne pouvez pas manquer dans votre s\u00e9ance d\u2019entra\u00eenement de gym, vous, pour, avec, exercices, travailler, plus, dans, exercice, voir, sont\";s:8:\"focus_kw\";s:84:\"exercices que vous ne pouvez pas manquer dans votre s\u00e9ance d\u2019entra\u00eenement de gym\";}s:5:\"score\";i:1;s:3:\"msg\";s:58:\"Great, the page meta keywords contains your focus keyword.\";}s:9:\"permalink\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:89:\"https:\/\/ginasiovirtual.com\/fr\/exercices-que-peut-ne-pas-manquer-dans-votre-gym-formation\/\";s:8:\"focus_kw\";s:79:\"exercices-que-vous-ne-pouvez-pas-manquer-dans-votre-seance-dentrainement-de-gym\";}s:5:\"score\";i:0;s:3:\"msg\";s:158:\"Bad, the focus keyword <strong>exercices-que-vous-ne-pouvez-pas-manquer-dans-votre-seance-dentrainement-de-gym<\/strong> does not appear in the page permalink.\";}s:15:\"first_paragraph\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:121:\"il ya de meilleurs emplois, il ya des emplois pires, de meilleures voitures et de pires voitures, des suppl\u00e9ments aussi.\";s:8:\"focus_kw\";s:84:\"exercices que vous ne pouvez pas manquer dans votre s\u00e9ance d\u2019entra\u00eenement de gym\";}s:5:\"score\";i:0;s:3:\"msg\";s:177:\"Bad, the focus keyword <strong>exercices que vous ne pouvez pas manquer dans votre s\u00e9ance d\u2019entra\u00eenement de gym<\/strong> does not appear in the page content first paragraph.\";}s:16:\"embedded_content\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:114:\"Great, your web page content don't have any embedded content <i>(frame, iframe, object, embed or HTML5 video)<\/i>.\";}s:12:\"enough_words\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:92:\"Great, the page content contains 943 allowed words and the recommended minimum is 250 words.\";}s:10:\"images_alt\";a:2:{s:5:\"score\";d:0.5;s:3:\"msg\";s:75:\"Poor, the page content has 8 images and 8 images contains an alt attribute.\";}s:9:\"html_bold\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:96:\"Great, the page content has 25 bold elements and at least 1 of them contains your focus keyword.\";}s:11:\"html_italic\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:45:\"Bad, the page content has no italic elements.\";}s:14:\"html_underline\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:94:\"Bad, the page content has 10 underlined elements and none of them contains your focus keyword.\";}s:11:\"subheadings\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:172:\"Bad, the page content has 1 &lt;h1&gt;, 8 &lt;h2&gt;, 0 &lt;h3&gt; subheading tags and 0 &lt;h1&gt;, 0 &lt;h2&gt;, 0 &lt;h3&gt; subheading tags contains your focus keyword.\";}s:13:\"first100words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:81:\"Bad, the page content doesn't contains your focus keyword in the first 100 words.\";}s:12:\"last100words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:80:\"Bad, the page content doesn't contains your focus keyword in the last 100 words.\";}s:14:\"links_external\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:44:\"Bad, the page content has no external links.\";}s:14:\"links_internal\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:76:\"Great, the page content has 22 internal links and none of them are nofollow.\";}s:15:\"links_competing\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:103:\"Great, the page content doesn't have any potential competing links (which contains your focus keyword).\";}s:10:\"kw_density\";a:3:{s:7:\"details\";a:3:{s:8:\"nb_words\";i:943;s:13:\"kw_occurences\";i:1;s:7:\"density\";s:3:\"0.1\";}s:5:\"score\";i:0;s:3:\"msg\";s:319:\"Bad, keyword density is 0.1% and it's not between 2.0% and 4.5%, which is the recommended interval. Your page content has 943 allowed words and the number of focus keyword occurences in the content is 1. You need between 19 and 43 focus keyword occurences in the page content to be situated in the recommended interval.\";}}}}"],"psp_score":["43.8"],"slim_seo":["a:2:{s:5:\"title\";s:62:\"Os exerc\u00edcios que n\u00e3o podem faltar no teu treino de gin\u00e1sio\";s:11:\"description\";s:134:\"Uma lista dos exerc\u00edcios que n\u00e3o podem faltar no teu treino de gin\u00e1sio. Fica a conhecer os melhores exerc\u00edcios para cada m\u00fasculo.\";}"],"_lwptoc_settings":["a:7:{s:3:\"min\";i:3;s:5:\"depth\";i:2;s:12:\"hierarchical\";b:0;s:10:\"numeration\";s:7:\"decimal\";s:8:\"position\";s:17:\"afterfirstheading\";s:7:\"enabled\";b:1;s:15:\"processHeadings\";b:0;}"],"_prlipro-post-options":["a:3:{s:14:\"requested_slug\";s:0:\"\";s:19:\"hide_social_buttons\";b:0;s:20:\"disable_replacements\";b:0;}"],"_yoast_wpseo_metadesc":["H\u00e1 exerc\u00edcios que n\u00e3o podem faltar num bom treino. Fica a conhecer os melhores exerc\u00edcios de gin\u00e1sio, e se j\u00e1 os tens no teu plano."],"ampforwp-ia-on-off":["default"],"classic-editor-remember":["classic-editor"],"_last_editor_used_jetpack":["classic-editor"],"_trp_automatically_translated_slug_en_US":["the-exercises-that-cannot-be-missing-in-your-gym-training"],"_trp_automatically_translated_slug_es_ES":["los-ejercicios-que-no-pueden-faltar-en-tu-entrenamiento-gimnasio"],"_trp_automatically_translated_slug_fr_FR":["les-exercices-qui-ne-peuvent-manquer-dans-votre-entrainement-gym"],"_trp_automatically_translated_slug_nl_NL":["de-oefeningen-die-niet-mogen-missen-in-je-gym-training"],"_trp_automatically_translated_slug_sv_SE":["ovningarna-som-inte-kan-saknas-i-ditt-gym-traning"],"_trp_automatically_translated_slug_de_DE":["die-ubungen-die-in-ihrem-training-nicht-fehlen-durfen"],"_trp_automatically_translated_slug_it_IT":["gli-esercizi-che-non-possono-mancare-nel-tuo-allenamento-in-palestra"],"rank_math_description":["Uma lista com os melhores exerc\u00edcios de gin\u00e1sio para usares no teu treino e conseguires os melhores resultados poss\u00edveis."],"rank_math_focus_keyword":["melhores exerc\u00edcios,exercicios ginasio,melhores exerc\u00edcios de gin\u00e1sio"],"rank_math_news_sitemap_genres":["a:1:{i:0;s:4:\"oped\";}"],"rank_math_news_sitemap_exclude":["off"],"rank_math_pillar_content":["on"],"rank_math_news_sitemap_robots":["index"],"rank_math_robots":["a:1:{i:0;s:5:\"index\";}"],"rank_math_internal_links_processed":["1"],"rank_math_schema_Article":["a:9:{s:8:\"metadata\";a:5:{s:5:\"title\";s:7:\"Article\";s:4:\"type\";s:6:\"custom\";s:9:\"shortcode\";s:15:\"s-6074bd8c67173\";s:9:\"isPrimary\";s:1:\"1\";s:15:\"enableSpeakable\";s:7:\"disable\";}s:5:\"image\";a:2:{s:5:\"@type\";s:11:\"ImageObject\";s:3:\"url\";s:16:\"%post_thumbnail%\";}s:8:\"headline\";s:11:\"%seo_title%\";s:11:\"description\";s:17:\"%seo_description%\";s:8:\"keywords\";s:10:\"%keywords%\";s:5:\"@type\";s:7:\"Article\";s:6:\"author\";a:2:{s:5:\"@type\";s:12:\"Organization\";s:4:\"name\";s:6:\"%name%\";}s:13:\"datePublished\";s:20:\"%date(Y-m-dTH:i:sP)%\";s:12:\"dateModified\";s:24:\"%modified(Y-m-dTH:i:sP)%\";}"],"rank_math_permalink":["os-melhores-exercicios-de-ginasio"],"rank_math_primary_category":["0"],"rank_math_seo_score":["72"],"rank_math_advanced_robots":["a:3:{s:11:\"max-snippet\";s:2:\"-1\";s:17:\"max-video-preview\";s:2:\"-1\";s:17:\"max-image-preview\";s:5:\"large\";}"],"rank_math_facebook_enable_image_overlay":["off"],"rank_math_facebook_image_overlay":["play"],"rank_math_twitter_use_facebook":["on"],"rank_math_twitter_card_type":["summary_large_image"],"rank_math_twitter_enable_image_overlay":["off"],"rank_math_twitter_image_overlay":["play"],"_trp_automatically_translated_slug_en_GB":["the-exercises-you-cant-miss-in-your-gym-workout-2"],"_uucss_safelist":["[]"],"_uucss_blocklist":["[]"],"_wpar_repost_post_titles_active":["no"],"_wpar_repost_post_update_url":["no"],"_wpar_repost_post_titles":["Os exerc\u00edcios que n\u00e3o podem faltar no teu treino de gin\u00e1sio"],"rank_math_auto_redirect":["a:1:{i:0;i:42;}"],"_wp_old_slug":["os-exercicios-que-nao-podem-faltar-no-teu-treino-de-ginasio"],"rank_math_title":["Os melhores exerc\u00edcios de gin\u00e1sio %sep% %sitename%"],"ilj_blacklistdefinition":["a:0:{}"],"astra_style_timestamp_css":["1776509603"],"_lets_review_onoff":[""],"_wp_page_template":["default"],"site-sidebar-layout":["default"],"site-content-layout":["default"],"theme-transparent-header-meta":["default"],"stick-header-meta":["default"],"placid_social_images_temp_pinterest":["a:7:{s:10:\"built_from\";N;s:8:\"template\";N;s:3:\"url\";N;s:5:\"width\";N;s:6:\"height\";N;s:6:\"status\";N;s:4:\"path\";N;}"],"placid_social_images_temp_template_built_from":[""],"placid_social_images_temp_template":[""],"placid_social_images_temp_ogimage":["a:7:{s:10:\"built_from\";s:7:\"default\";s:8:\"template\";s:9:\"l1li0mfpu\";s:3:\"url\";N;s:5:\"width\";N;s:6:\"height\";N;s:6:\"status\";N;s:4:\"path\";N;}"],"placid_social_images_temp_twitter":["a:7:{s:10:\"built_from\";N;s:8:\"template\";N;s:3:\"url\";N;s:5:\"width\";N;s:6:\"height\";N;s:6:\"status\";N;s:4:\"path\";N;}"],"_cmplz_scanned_post":["1"],"rank_math_analytic_object_id":["117"],"_pretty-link":["266"],"wpil_sync_error":["1"],"mdp_speaker_analytics_init":["1"],"isc_post_images":["a:9:{i:14711;s:76:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/peito-com-halteres.jpg\";i:14712;s:69:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/agachamento.jpg\";i:14725;s:70:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/peso-morto-1.jpg\";i:38690;s:83:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/press-de-ombros-com-barra.jpg\";i:14729;s:78:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/supino-pega-estreita.jpg\";i:14731;s:70:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/curl-bicep-1.jpg\";i:14720;s:78:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/agachamento-gl\u00fateos.jpg\";i:14722;s:68:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/abdominais.jpg\";i:37632;a:2:{s:3:\"src\";s:85:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/melhores-exercicios-ginasio.jpg\";s:9:\"thumbnail\";b:1;}}"],"_uag_page_assets":["a:9:{s:3:\"css\";s:0:\"\";s:2:\"js\";s:0:\"\";s:18:\"current_block_list\";a:0:{}s:8:\"uag_flag\";b:0;s:11:\"uag_version\";i:1782253716;s:6:\"gfonts\";a:0:{}s:10:\"gfonts_url\";s:0:\"\";s:12:\"gfonts_files\";a:0:{}s:14:\"uag_faq_layout\";b:0;}"],"_plp_post_keywords_updated_at":["2024-07-29 01:49:18"],"_plp_post_urls_updated_at":["2024-07-29 01:50:10"],"wpil_sync_report3":["1"],"wpil_links_inbound_internal_count":["5"],"wpil_links_inbound_internal_count_data":["a:5:{i:0;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:61:\"https:\/\/ginasiovirtual.com\/os-melhores-exercicios-de-ginasio\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:15776;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:39:\"quais os exerc\u00edcios que deves utilizar\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:1;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:61:\"https:\/\/ginasiovirtual.com\/os-melhores-exercicios-de-ginasio\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:37230;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:62:\"Os exerc\u00edcios que n\u00e3o podem faltar no teu treino de gin\u00e1sio\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:2;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:61:\"https:\/\/ginasiovirtual.com\/os-melhores-exercicios-de-ginasio\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:38189;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:62:\"Os exerc\u00edcios que n\u00e3o podem faltar no teu treino de gin\u00e1sio\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:3;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:61:\"https:\/\/ginasiovirtual.com\/os-melhores-exercicios-de-ginasio\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:38264;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:63:\"Os exerc\u00edcios que n\u00e3o podem faltar no teu treino de gin\u00e1sio.\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:4;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:61:\"https:\/\/ginasiovirtual.com\/os-melhores-exercicios-de-ginasio\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:9818;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:16:\"bons exerc\u00edcios\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}}"],"wpil_links_outbound_internal_count":["22"],"wpil_links_outbound_internal_count_data":["a:22:{i:0;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:45:\"https:\/\/ginasiovirtual.com\/category\/analises\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:87;s:5:\"title\";N;s:4:\"type\";s:4:\"term\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:19:\"suplementos tamb\u00e9m\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:1;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:58:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:124;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:4:\"aqui\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:2;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:64:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-halter\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:129;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:4:\"aqui\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:3;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:69:\"https:\/\/ginasiovirtual.com\/quais-os-melhores-exercicios-para-o-peito\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:8936;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:11:\"este artigo\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:4;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:57:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:195;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:4:\"aqui\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:5;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:71:\"https:\/\/ginasiovirtual.com\/quais-os-melhores-exercicios-para-as-pernas\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";N;s:6:\"anchor\";s:11:\"este artigo\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:6;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:56:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:177;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:4:\"aqui\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:7;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:62:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-barra\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:189;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:4:\"aqui\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:8;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:64:\"https:\/\/ginasiovirtual.com\/os-6-melhores-exercicios-para-costas\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:38944;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:11:\"este artigo\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:9;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:64:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:225;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:4:\"aqui\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:10;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:63:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-pega-curta\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:248;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:4:\"aqui\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:11;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:71:\"https:\/\/ginasiovirtual.com\/quais-os-melhores-exercicios-para-os-bracos\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:10088;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:11:\"este artigo\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:12;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:62:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:238;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:4:\"aqui\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:13;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:71:\"https:\/\/ginasiovirtual.com\/quais-os-melhores-exercicios-para-os-bracos\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";r:226;s:6:\"anchor\";s:11:\"este artigo\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:14;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:41:\"https:\/\/ginasiovirtual.com\/trio-feminino\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:2558;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:11:\"este artigo\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:15;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:55:\"https:\/\/ginasiovirtual.com\/14-exercicios-de-abdominais\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:841;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:10:\"esta lista\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:16;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:66:\"https:\/\/ginasiovirtual.com\/os-7-habitos-para-o-sucesso-no-ginasio\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:11888;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:58:\"h\u00e1bito principal para conseguires ter sucesso no gin\u00e1sio\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:17;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:69:\"https:\/\/ginasiovirtual.com\/quais-os-melhores-exercicios-para-o-peito\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";r:70;s:6:\"anchor\";s:36:\"Os melhores exerc\u00edcios para o peito\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:18;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:64:\"https:\/\/ginasiovirtual.com\/os-6-melhores-exercicios-para-costas\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";r:163;s:6:\"anchor\";s:38:\"Os melhores exerc\u00edcios para as costas\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:19;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:71:\"https:\/\/ginasiovirtual.com\/quais-os-melhores-exercicios-para-as-pernas\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";N;s:6:\"anchor\";s:38:\"Os melhores exerc\u00edcios para as pernas\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:20;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:71:\"https:\/\/ginasiovirtual.com\/quais-os-melhores-exercicios-para-os-bracos\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";r:226;s:6:\"anchor\";s:39:\"Os melhores exerc\u00edcios para os bra\u00e7os\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:21;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:66:\"https:\/\/ginasiovirtual.com\/quantas-series-e-repeticoes-devo-fazer\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:13243;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:62:\"sabes quantas s\u00e9ries e repeti\u00e7\u00f5es deves fazer no teu treino\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}}"],"wpil_links_outbound_external_count":["0"],"wpil_links_outbound_external_count_data":["a:0:{}"],"wpil_sync_report2_time":["2024-08-11T21:00:11+00:00"],"_seopress_titles_title":["Descobre os melhores exerc\u00edcios de gin\u00e1sio"],"_seopress_titles_desc":["Maximiza o teu treino com os melhores exerc\u00edcios de gin\u00e1sio por m\u00fasculo. Desde o supino ao agachamento, atinge grandes resultados!"],"_seopress_analysis_target_kw":["melhores exerc\u00edcios,exercicios ginasio,melhores exerc\u00edcios de gin\u00e1sio"],"_elementor_page_assets":["a:0:{}"]},"uagb_featured_image_src":{"full":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/melhores-exercicios-ginasio.jpg",700,470,false],"thumbnail":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/melhores-exercicios-ginasio-150x150.jpg",150,150,true],"medium":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/melhores-exercicios-ginasio-300x201.jpg",300,201,true],"medium_large":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/melhores-exercicios-ginasio.jpg",700,470,false],"large":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/melhores-exercicios-ginasio.jpg",700,470,false],"1536x1536":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/melhores-exercicios-ginasio.jpg",700,470,false],"2048x2048":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/melhores-exercicios-ginasio.jpg",700,470,false],"trp-custom-language-flag":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/melhores-exercicios-ginasio-18x12.jpg",18,12,true]},"uagb_author_info":{"display_name":"GinasioVirtual","author_link":"https:\/\/ginasiovirtual.com\/fr\/author\/ginasiovirtual\/"},"uagb_comment_info":2,"uagb_excerpt":"\ufeff H\u00e1 trabalhos melhores, h\u00e1 trabalhos piores, carros melhores e carros piores, suplementos tamb\u00e9m. Como \u00e9 \u00f3bvio, os exerc\u00edcios que podes fazer no gin\u00e1sio n\u00e3o [&hellip;]","_links":{"self":[{"href":"https:\/\/ginasiovirtual.com\/fr\/wp-json\/wp\/v2\/posts\/14703","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ginasiovirtual.com\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ginasiovirtual.com\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ginasiovirtual.com\/fr\/wp-json\/wp\/v2\/users\/1218"}],"replies":[{"embeddable":true,"href":"https:\/\/ginasiovirtual.com\/fr\/wp-json\/wp\/v2\/comments?post=14703"}],"version-history":[{"count":0,"href":"https:\/\/ginasiovirtual.com\/fr\/wp-json\/wp\/v2\/posts\/14703\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ginasiovirtual.com\/fr\/wp-json\/wp\/v2\/media\/37632"}],"wp:attachment":[{"href":"https:\/\/ginasiovirtual.com\/fr\/wp-json\/wp\/v2\/media?parent=14703"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ginasiovirtual.com\/fr\/wp-json\/wp\/v2\/categories?post=14703"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ginasiovirtual.com\/fr\/wp-json\/wp\/v2\/tags?post=14703"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}