{"id":15136,"date":"2017-06-27T18:21:29","date_gmt":"2017-06-27T18:21:29","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=15136"},"modified":"2021-08-31T11:32:03","modified_gmt":"2021-08-31T10:32:03","slug":"savane-prez-plan-d-entrainement-regime","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/fr\/savannah-prez-plano-de-treino-dieta\/","title":{"rendered":"Savannah Prez, le plan d&#039;entra\u00eenement et le r\u00e9gime"},"content":{"rendered":"<h2><strong>Plano de treino, dieta e suplementa\u00e7\u00e3o da atleta Savannah Prez<\/strong><\/h2>\n<p>A Savannah Prez \u00e9 uma atleta Belga de 21 anos com 1,60m e aproximadamente 59kg.<\/p>\n<p>O seu treino de muscula\u00e7\u00e3o \u00e9 feito de segunda a sexta-feira, em que ao s\u00e1bado faz apenas treino cardio e ao domingo descansa.<\/p>\n<p>Faz normalmente 4 s\u00e9ries por exerc\u00edcio, aposta muito em supers\u00e9ries, e como seria de esperar, d\u00e1 especial aten\u00e7\u00e3o aos membros inferiores.<\/p>\n<p>J\u00e1 a sua alimenta\u00e7\u00e3o \u00e9 composta por 7 refei\u00e7\u00f5es com alimentos de qualidade e vais encontrar depois do plano de treino.<\/p>\n<p>A n\u00edvel de suplementa\u00e7\u00e3o esta atleta mant\u00eam-se pelos b\u00e1sicos e s\u00e3o poucos os suplementos na sua lista.<\/p>\n<p>Caso n\u00e3o conhe\u00e7as algum exerc\u00edcio basta clicares em cima do mesmo para acederes a uma imagem demonstrativa.<\/p>\n<h2 style=\"text-align: center;\"><strong>Segunda-Feira &#8211; Ombros e Abdominais<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/Press-de-ombro-na-smith.jpg\">Presse \u00e0 \u00e9paule Smith<\/a> &#8211; 4 s\u00e9ries x 12 repeti\u00e7\u00f5es (Supers\u00e9rie)<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/frontais-barra.jpg\">Fa\u00e7ades avec barre<\/a> \u2013 4 s\u00e9ries x 12 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\">Presse \u00e0 \u00e9paules avec halt\u00e8res<\/a> &#8211; 4 s\u00e9ries x 12 repeti\u00e7\u00f5es (Supers\u00e9rie)<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/puxada-frontal-com-cabo.jpg\">C\u00e2ble de traction avant<\/a> \u2013 4 s\u00e9ries x 12 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\">C\u00f4t\u00e9s<\/a> &#8211; 3 s\u00e9ries x At\u00e9 \u00e0 falha (Drop Set)<\/li>\n<li><a title=\"Rel\u00e8vement de jambe de suspension\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-das-pernas-em-suspensao\/\"  rel=\"noopener\" data-schema-attribute=\"\">La jambe de suspension se l\u00e8ve<\/a> &#8211; 3 x At\u00e9 \u00e0 falha<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-pernas\/\">Eleva\u00e7\u00e3o de pernas deitado<\/a> &#8211; 4 s\u00e9ries x 15 repeti\u00e7\u00f5es (Supers\u00e9rie)<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominal-classico\/\">Abdominal cl\u00e1ssico<\/a> &#8211; 4 s\u00e9ries x At\u00e9 \u00e0 falha<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/savannah-prez-treino.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-full wp-image-15168\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/savannah-prez-treino.jpg\" alt=\"Plan d&#039;entra\u00eenement Savannah Prez\" width=\"1080\" height=\"810\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/savannah-prez-treino.jpg 1080w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/savannah-prez-treino-300x225.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/savannah-prez-treino-768x576.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/savannah-prez-treino-1024x768.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/savannah-prez-treino-20x15.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/savannah-prez-treino-600x450.jpg 600w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Ter\u00e7a-Feira &#8211; Quadriceps e G\u00e9meos<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\">Presse<\/a> &#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\">Prensa com p\u00e9s afastados<\/a> &#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\">Prensa com p\u00e9s aproximados<\/a> &#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/agachamento-hack-invertido.jpg\">Hack Squat invers\u00e9<\/a> &#8211; 4 s\u00e9ries x 12 repeti\u00e7\u00f5es (Supers\u00e9rie)<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/agachamento-sissy.jpg\">Sissy Squat<\/a> \u2013 4 s\u00e9ries x 12 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\">Extension des jambes<\/a> &#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"\u00c9l\u00e9vation des mollets debout\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-de-gemeos-em-pe-com-halteres\/\"  rel=\"noopener\" data-schema-attribute=\"\">\u00c9l\u00e9vation des mollets debout<\/a> \u2013 4 s\u00e9ries x 20 r\u00e9p\u00e9titions<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Quarta-Feira &#8211; Gl\u00fateos<\/strong><\/h2>\n<ul>\n<li><a title=\"\u00c9l\u00e9vation de la hanche\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/hip-thrust\/\"  rel=\"noopener\" data-schema-attribute=\"\">\u00c9l\u00e9vation de la hanche<\/a> &#8211; 15\/12\/10\/10\/8<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/agachamento-hack-invertido.jpg\">Hack Squat invers\u00e9<\/a> &#8211; 4 s\u00e9ries x 12 repeti\u00e7\u00f5es (Supers\u00e9rie)<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdutores-em-maquina\/\"  rel=\"noopener\" data-schema-attribute=\"\">Ravisseurs<\/a> &#8211; 4 s\u00e9ries x 15-20 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/lunges-na-smith.jpg\">Fentes invers\u00e9es chez Smith<\/a> \u2013 4 s\u00e9ries x 20 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/kickback-com-cabo.jpg\">Rebond du c\u00e2ble<\/a> \u2013 4 s\u00e9ries x 12 r\u00e9p\u00e9titions<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/savannah-prez-plano-de-treino.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-15170 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/savannah-prez-plano-de-treino.jpg\" alt=\"plan d&#039;entra\u00eenement f\u00e9minin\" width=\"850\" height=\"850\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/savannah-prez-plano-de-treino.jpg 850w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/savannah-prez-plano-de-treino-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/savannah-prez-plano-de-treino-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/savannah-prez-plano-de-treino-768x768.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/savannah-prez-plano-de-treino-70x70.jpg 70w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/savannah-prez-plano-de-treino-600x600.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/savannah-prez-plano-de-treino-20x20.jpg 20w\" sizes=\"(max-width: 850px) 100vw, 850px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Quinta-Feira &#8211; Costas e Abdominais<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes\/\">Ascenseurs \u00e0 large poign\u00e9e<\/a> (Chauffage)<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-barra\/\">Rang\u00e9e d&#039;halt\u00e8res<\/a> &#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\">Puxada na m\u00e1quina<\/a> &#8211; 12\/12\/10\/8<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/\">Rang\u00e9e assise<\/a> &#8211; 4 s\u00e9ries x 10-12 repeti\u00e7\u00f5es (Supers\u00e9rie)<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/puxada-na-m\u00e1quina-em-p\u00e9.jpg\">Puxada na m\u00e1quina em p\u00e9<\/a> \u2013 4 s\u00e9ries x 12 r\u00e9p\u00e9titions<\/li>\n<li><a title=\"La jambe de suspension se l\u00e8ve\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-das-pernas-em-suspensao\/\"  rel=\"noopener\" data-schema-attribute=\"\">La jambe de suspension se l\u00e8ve<\/a> &#8211; 4 s\u00e9ries x at\u00e9 \u00e0 falha<\/li>\n<li><a title=\"Prier\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominais-com-corda\/\"  rel=\"noopener\" data-schema-attribute=\"\">Prier<\/a> &#8211; 4 s\u00e9ries x 15-20 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Sexta-Feira &#8211; Isquiotibiais e Gl\u00fateos<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/peso-morto-pernas-esticadas.jpg\">Soulev\u00e9 de terre avec les jambes droites<\/a> \u2013 4 s\u00e9ries x 12 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/leg-curl-sentado.jpg\">Flexion des jambes assises<\/a> &#8211; 5 s\u00e9ries x 12-15 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/leg-curl-em-p\u00e9.png\">Flexion des jambes debout<\/a> \u2013 4 s\u00e9ries x 12 r\u00e9p\u00e9titions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/agachamento-hack-invertido.jpg\">Hack Squat invers\u00e9<\/a> \u2013 3 s\u00e9ries x 15 r\u00e9p\u00e9titions<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/savannah-prez77.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-15178 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/savannah-prez77.jpg\" alt=\"plan d&#039;entra\u00eenement et de r\u00e9gime savannah prez\" width=\"1080\" height=\"780\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/savannah-prez77.jpg 1080w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/savannah-prez77-300x217.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/savannah-prez77-768x555.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/savannah-prez77-20x14.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/savannah-prez77-1024x740.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/savannah-prez77-600x433.jpg 600w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>R\u00e9gime<\/strong><\/h2>\n<p>A alimenta\u00e7\u00e3o seguida por esta atleta consiste em 7 refei\u00e7\u00f5es com alimentos bastante nutritivos e de qualidade.<\/p>\n<ul>\n<li><strong>Repas 1<\/strong><\/li>\n<li>Avoine<\/li>\n<li>Poudre de prot\u00e9ines<\/li>\n<li>Yogurt faible en graisses<\/li>\n<li>Ma\u00e7\u00e3<\/li>\n<\/ul>\n<ul>\n<li><strong>Repas 2<\/strong><\/li>\n<li>Fromage blanc<\/li>\n<li>Banane<\/li>\n<li>Des noisettes<\/li>\n<\/ul>\n<ul>\n<li><strong>Repas 3<\/strong><\/li>\n<li>Poulet<\/li>\n<li>Riz<\/li>\n<li>L\u00e9gumes<\/li>\n<\/ul>\n<ul>\n<li><strong>Repas 4<\/strong><\/li>\n<li>Fromage blanc<\/li>\n<li>Ma\u00e7\u00e3<\/li>\n<li>Beurre d&#039;arachide<\/li>\n<\/ul>\n<ul>\n<li><strong>Repas 5 (apr\u00e8s l&#039;entra\u00eenement)<\/strong><\/li>\n<li>Batido de prote\u00edna e hidrato de carbono<\/li>\n<\/ul>\n<ul>\n<li><strong>Repas 6<\/strong><\/li>\n<li>Patates<\/li>\n<li>Poulet<\/li>\n<li>L\u00e9gumes<\/li>\n<\/ul>\n<ul>\n<li><strong>Repas 7<\/strong><\/li>\n<li>Fromage blanc<\/li>\n<li>Chocolat noir<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/savannah-prez10.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-15180 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/savannah-prez10.jpg\" alt=\"plan d&#039;entra\u00eenement et de r\u00e9gime savannah prez\" width=\"1080\" height=\"720\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/savannah-prez10.jpg 1080w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/savannah-prez10-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/savannah-prez10-768x512.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/savannah-prez10-1024x683.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/savannah-prez10-600x400.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/savannah-prez10-20x13.jpg 20w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Suppl\u00e9ments<\/strong><\/h2>\n<p>A n\u00edvel de suplementos a Savannah Prez faz uso de poucos produtos como podes ver na lista em baixo.<\/p>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\">Prote\u00edna<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-bcaas\/\">BCAA<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/multivitaminico\/\">Multivitamin<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/alimentos-muito-ricos-em-magnesio\/\">Magn\u00e9sio<\/a><\/li>\n<\/ul>\n<hr \/>\n<ul>\n<li><strong>R\u00e9seaux sociaux<\/strong><\/li>\n<li><a href=\"https:\/\/www.facebook.com\/savannahprezz\/\" target=\"_blank\" rel=\"noopener\">Facebook Savannah Prix<\/a><\/li>\n<\/ul>\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>Plano de treino, dieta e suplementa\u00e7\u00e3o da atleta Savannah Prez A Savannah Prez \u00e9 uma atleta Belga de 21 anos com 1,60m e aproximadamente 59kg. [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":15166,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"Plano de treino Savannah Prez: otimize o seu f\u00edsico","_seopress_titles_desc":"Descubra o plano de treino Savannah Prez e alcance seus objetivos fitness com treinos intensos e dieta equilibrada. Saiba mais sobre a atleta e suas 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