{"id":2539,"date":"2014-03-16T11:04:06","date_gmt":"2014-03-16T11:04:06","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=2539"},"modified":"2019-09-12T12:18:17","modified_gmt":"2019-09-12T11:18:17","slug":"plan-de-formation-fractionnee","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/fr\/plano-treino-split\/","title":{"rendered":"Plan de formation fractionn\u00e9"},"content":{"rendered":"<h2><strong>Plan d&#039;entra\u00eenement fractionn\u00e9 effectu\u00e9 quatre fois par semaine.<\/strong><\/h2>\n<h3><!--more--><\/h3>\n<p>\u00c0 procura de um treino para ganhar massa muscular?<\/p>\n<p>Este \u00e9 um treino organizado em\u00a0split, ou seja, treinas os grupos musculares de forma separada.<\/p>\n<p>\u00c9 um treino simples mas que te vai dar bons resultados.<\/p>\n<p>\u00c9 baseado em exerc\u00edcios compostos e destina-se a quem\u00a0pretende ganhar massa muscular.<\/p>\n<p><span style=\"text-decoration: underline;\">N\u00e3o \u00e9 aconselhado a iniciados.<\/span><\/p>\n<h2 style=\"text-align: center;\"><strong>Treino A &#8211; Peito e Triceps<\/strong><\/h2>\n<ul>\n<li><a title=\"Presse \u00e0 banc plat\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\">Presse \u00e0 banc plat<\/a> 4 s\u00e9ries \u2013 10-10-8-6<\/li>\n<li><a title=\"Presse pectorale inclin\u00e9e\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-inclinado\/\">Presse pectorale inclin\u00e9e<\/a> 3 s\u00e9ries \u2013 8-8-6<\/li>\n<li><a title=\"Ouvertures\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas\/\">Ouvertures<\/a> 3 s\u00e9ries &#8211; 10-10-10<\/li>\n<li><a title=\"Fonds\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/fundos\/\">Fonds<\/a> 3 s\u00e9ries at\u00e9 \u00e0 falha<\/li>\n<li><a title=\"D\u00e9velopp\u00e9 couch\u00e9 \u00e0 prise courte\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-pega-curta\/\">Prise courte du d\u00e9velopp\u00e9 couch\u00e9<\/a> 3 series &#8211; 10-8-8<\/li>\n<li><a title=\"Triceps \u00e0 la barre frontale\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/tricep-a-testa-barra\/\">Le triceps barre le front<\/a> 3 series &#8211; 10-8-8<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Treino B &#8211; Pernas<\/strong><\/h2>\n<ul>\n<li><a title=\"S&#039;accroupir\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\">S&#039;accroupir<\/a> 4 s\u00e9ries &#8211; 10-8-8-6<\/li>\n<li><a title=\"Presse\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\">Presse<\/a> 4 s\u00e9ries &#8211; 10-8-8-6<\/li>\n<li><a title=\"Fentes\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\">Fentes<\/a> 3 s\u00e9ries &#8211; 10-8-8<\/li>\n<li><a title=\"Extension des jambes\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\">Extension des jambes<\/a> 3 s\u00e9ries &#8211; 10-10-10<\/li>\n<li><a title=\"Flexion des jambes\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\">Flexion des jambes<\/a> 3 s\u00e9ries &#8211; 10-10-10<\/li>\n<\/ul>\n<p style=\"text-align: center;\">\n<h2 style=\"text-align: center;\"><strong>Treino C &#8211; Costas e Biceps<\/strong><\/h2>\n<ul>\n<li><a title=\"Poids mort\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\">Poids mort<\/a> 4 s\u00e9ries &#8211; 10-8-8-6<\/li>\n<li><a title=\"Rang\u00e9e d&#039;halt\u00e8res\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-barra\/\">Rang\u00e9e d&#039;halt\u00e8res<\/a> 3 s\u00e9ries &#8211; 10-8-8<\/li>\n<li><a title=\"Machine \u00e0 d\u00e9rouler\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\">Machine \u00e0 d\u00e9rouler<\/a> 3 s\u00e9ries &#8211; 10-8-8<\/li>\n<li><a title=\"\u00c9l\u00e9vations\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes\/\">\u00c9l\u00e9vations<\/a> 3 s\u00e9ries at\u00e9 \u00e0 falha<\/li>\n<li><a title=\"Curl de la barre de biceps\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\">Curl biceps <\/a>3 s\u00e9ries &#8211; 10-8-6<\/li>\n<li><a title=\"Banc de concentration biceps\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-concentrado-banco\/\">Concentr\u00e9 biceps<\/a> 3 s\u00e9ries &#8211; 10-8-8<\/li>\n<li>Hiperextens\u00f5es 3 s\u00e9ries ate \u00e0 falha<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Treino D &#8211; Ombros e Abdominais<\/strong><\/h2>\n<ul>\n<li><a title=\"Presse \u00e0 \u00e9paules licou\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\">Presse \u00e0 \u00e9paules<\/a>\u00a04 s\u00e9ries &#8211; 10-8-8-6<\/li>\n<li><a title=\"Presse Arnold\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/arnold-press\/\">Arnold<\/a> 3 s\u00e9ries &#8211; 10-8-8<\/li>\n<li><a title=\"C\u00f4t\u00e9s licou\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\">C\u00f4t\u00e9s<\/a> 3 s\u00e9ries &#8211; 10-10-10<\/li>\n<li><a title=\"Rang\u00e9e haute\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-alta\/\">Rang\u00e9e haute<\/a> 3 s\u00e9ries &#8211; 10-10-10<\/li>\n<li><a title=\"Modawalk abdominale\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominal-modawalk\/\">Modawalk abdominale<\/a> 3 s\u00e9ries<\/li>\n<li><a title=\"C\u00f4t\u00e9 abdominal\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominal-lateral\/\">C\u00f4t\u00e9 abdominal<\/a> 3 s\u00e9ries<\/li>\n<li><a title=\"Abdominale en V\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominal-v\/\">Abdominale en V<\/a> 3 s\u00e9ries<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Suppl\u00e9ments<\/strong><\/h2>\n<p>N\u00e3o s\u00e3o obrigat\u00f3rios, mas se est\u00e1s interessado em usar, aqui ficam algumas sugest\u00f5es para optimizar os teus resultados.<\/p>\n<p><a title=\"La cr\u00e9atine simplifi\u00e9e\" href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-a-creatina\/\"  rel=\"noopener noreferrer\"><strong>Cr\u00e9atine<\/strong><\/a><\/p>\n<p>A creatina vai ajudar-te a ganhar for\u00e7a e massa muscular, 5 gramas por dia.<\/p>\n<p><a title=\"Caf\u00e9ine\" href=\"https:\/\/ginasiovirtual.com\/cafeina\/\"><strong>Caf\u00e9ine<\/strong><\/a><\/p>\n<p>A cafe\u00edna antes do treino \u00e9 uma boa ajuda para garantires energia no treino, podes utilizar caf\u00e9.<strong><br \/>\n<\/strong><\/p>\n<p><strong><a title=\"Prote\u00edna Whey \u2013 O Guia!\" href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\"  rel=\"noopener noreferrer\">Prot\u00e9ine de lactos\u00e9rum<\/a><\/strong><\/p>\n<p>Usa depois do treino ou quando n\u00e3o conseguires obter prote\u00edna numa refei\u00e7\u00e3o, vai ajudar-te a atingir a quantidade de prote\u00edna di\u00e1ria necess\u00e1ria e com qualidade.<\/p>\n<p><strong><a title=\"Smoothie de salle de sport virtuelle\" href=\"https:\/\/ginasiovirtual.com\/batido-ginasio-virtual\/\">Shake de gym virtuel<\/a><\/strong><\/p>\n<p>N\u00e3o \u00e9 que seja propriamente um suplemento, mas acrescenta um batido destes diariamente a tua alimenta\u00e7\u00e3o e ter\u00e1s bastantes calorias de excelente qualidade para te ajudar a construir massa muscular.<\/p>\n<p><strong>Acrescenta tamb\u00e9m os alimentos essenciais para ganhar massa muscular, podes encontrar alguns dos mais importantes <a title=\"Les meilleurs aliments pour prendre du poids\" href=\"https:\/\/ginasiovirtual.com\/top-alimentos\/\">dans cet article<\/a>.<\/strong><\/p>","protected":false},"excerpt":{"rendered":"<p>Plan d&#039;entra\u00eenement fractionn\u00e9 effectu\u00e9 quatre fois par semaine.<\/p>","protected":false},"author":1218,"featured_media":31832,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Guia Completo: Plano Treino Split 4x por Semana","_seopress_titles_desc":"Descobre um plano treino split eficaz para ganhar massa muscular. 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