{"id":987,"date":"2014-01-17T20:22:05","date_gmt":"2014-01-17T20:22:05","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=987"},"modified":"2020-11-03T04:31:04","modified_gmt":"2020-11-03T04:31:04","slug":"comment-developper-la-poitrine","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/fr\/como-desenvolver-o-peito\/","title":{"rendered":"Comment gagner de la masse musculaire au niveau de la poitrine (efficacement)"},"content":{"rendered":"

Aumenta a massa muscular na zona do peito de forma eficaz<\/strong><\/h1>\n

<\/p>\n

Segunda feira \u00e9 o dia oficial do treino de peito.<\/p>\n

L\u00e1grimas, sangue e suor\u00a0s\u00e3o largados no banco de supino.<\/p>\n

No entanto, as cargas s\u00e3o grandes, mas o desenvolvimento muscular muitas vezes nem por isso.<\/p>\n

Se achas que o teu peito est\u00e1 a ficar para tr\u00e1s, e n\u00e3o est\u00e1s a ter os resultados que pretendes, continua a ler este artigo.<\/p>\n

O erro principal<\/strong><\/h2>\n

Vamos come\u00e7ar por falar no erro principal.<\/p>\n

Est\u00e1 presente em qualquer treino, de qualquer m\u00fasculo, mas t\u00eam o seu pico no treino de peito.<\/p>\n

O principal erro no treino de peito chama-se EGO<\/strong> e normalmente anda de m\u00e3o dada com o supino<\/a>.<\/p>\n

O supino \u00e9 o exerc\u00edcio principal para trabalhar o peitoral, e \u00e9 tamb\u00e9m aquele que serve de medida de for\u00e7a nas conversas de caf\u00e9.<\/p>\n

Provavelmente nunca te perguntaram quanto \u00e9 que fazes de lunges, mas muito provavelmente j\u00e1 te perguntaram quanto \u00e9 que fazes no supino.<\/p>\n

Deixa o ego de parte, n\u00e3o s\u00f3 no supino mas em todos os exerc\u00edcios.<\/strong><\/p>\n

Preocupa-te em aumentar as cargas sim, mas com uma forma correta (ou perto disso!).<\/p>\n

Provavelmente j\u00e1 te pediram ajuda para uma s\u00e9rie de supino e acabas-te por fazer uma s\u00e9rie de remada.<\/p>\n

N\u00e3o caias neste erro, n\u00e3o deixes que o ego controle o teu treino.<\/p>\n

Outra das consequ\u00eancias do ego e que o torna o grande vil\u00e3o do treino de peito \u00e9: a forma de execu\u00e7\u00e3o do exerc\u00edcio.<\/strong><\/p>\n

\u00c9 comum ver-se meias repeti\u00e7\u00f5es em vez de repeti\u00e7\u00f5es completas, tudo para levantar\u00a0mais que o colega do lado ou impressionar a nova mi\u00fada do gin\u00e1sio.<\/p>\n

\"como<\/p>\n

A solu\u00e7\u00e3o<\/strong><\/h2>\n

Com isto em mente, precisamos tamb\u00e9m de uma boa rotina de treino para peito.<\/p>\n

Algo bem estruturado e que te v\u00e1 dar os melhores ganhos poss\u00edveis.<\/p>\n

Fica aqui o plano a seguir.<\/p>\n

Plano de treino<\/strong><\/h2>\n

[box type=”shadow” align=”aligncenter” ]<\/strong><\/p>\n

Press Peito Inclinado<\/a> 4 S\u00e9ries 10-8-8-6<\/strong><\/p>\n

Supino Plano<\/a>\u00a04 S\u00e9ries 8-8-8<\/strong><\/p>\n

Aberturas Inclinadas<\/a> 3 S\u00e9ries 10-10-8<\/strong><\/p>\n

Em Super-S\u00e9rie<\/a> com<\/em><\/strong><\/p>\n

Flex\u00f5es<\/a> 3 S\u00e9ries at\u00e9 a Falha<\/a><\/strong>\u00a0<\/strong><\/p>\n

\n

Instru\u00e7\u00f5es<\/strong><\/h2>\n

Os pesos devem ser escolhidos de forma apropriada com as repeti\u00e7\u00f5es a efectuar.<\/strong><\/p>\n

Para uma s\u00e9rie de 10 repeti\u00e7\u00f5es vais escolher um peso que n\u00e3o consigas realizar 11 ou 12 repeti\u00e7\u00f5es, da mesma forma que n\u00e3o vais fazer apenas 6 ou 7 repeti\u00e7\u00f5es nessa mesma s\u00e9rie.<\/p>\n

Vais escolher um peso em que consigas fazer 10 repeti\u00e7\u00f5es, ponto.<\/p>\n

Nos exerc\u00edcios press de peito inclinado e supino plano\u00a0\u00e9 permitido reduzir uma repeti\u00e7\u00e3o caso o peso se justifique. <\/strong><\/p>\n

Ou seja, em vez de 8 podes fazer 7 repeti\u00e7\u00f5es, ou em vez de 6 podes fazer 5, mas.. Quando?<\/p>\n

Quando fores fazer uma carga que nunca fizeste, ou seja, uma carga nova, um aumento de peso.<\/p>\n

Nunca fa\u00e7as menos s\u00e9ries do que aquelas que est\u00e3o estipuladas no plano.<\/strong><\/p>\n

No entanto,\u00a0se estiveres inspirado, podes fazer mais uma ou duas s\u00e9ries, desde que descanses bem e estejas a seguir uma dieta hipercal\u00f3rica<\/a>.<\/p>\n

Tenta aumentar as cargas de treino para treino, nem que seja apenas em um\u00a0exerc\u00edcio.<\/strong><\/p>\n

Tenta progredir de treino para treino.<\/p>\n

N\u00e3o te esque\u00e7as claro de acompanhar com uma boa dieta, se queres ganhar massa muscular no peito precisas de uma dieta hipercal\u00f3rica.<\/strong><\/p>\n

Segue a rotina durante pelo menos 2 meses.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Augmente efficacement la masse musculaire au niveau de la poitrine<\/p>","protected":false},"author":1218,"featured_media":31413,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Treino de Peito: Aumenta a Massa Muscular Eficazmente","_seopress_titles_desc":"Descobre como otimizar o treino de peito e ganhar massa muscular, sem deixar o ego atrapalhar o teu progresso. Aumenta o peito de forma eficaz!","_seopress_robots_index":"","_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","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":"","adv-header-id-meta":"","stick-header-meta":"","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":[82,166],"class_list":["post-987","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-treino","tag-peito","tag-supino"],"featured_image_src":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/x2qjanzvws8-1300x867.jpg","blog_images":{"medium":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/x2qjanzvws8-300x200.jpg","large":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/x2qjanzvws8-1300x867.jpg"},"ams_acf":[],"jetpack_featured_media_url":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/x2qjanzvws8.jpg","spectra_custom_meta":{"_yoast_wpseo_linkdex":["75"],"_edit_last":["1190"],"_edit_lock":["1686429970:1190"],"layout_key":[""],"post_slider_check_key":["0"],"_yoast_wpseo_focuskw":["peito"],"_wpml_media_duplicate":["1"],"_wpas_skip_7507240":["1"],"_wpas_skip_7507237":["1"],"_jetpack_related_posts_cache":["a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1423547583;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:112;}i:1;a:1:{s:2:\"id\";i:1959;}i:2;a:1:{s:2:\"id\";i:1027;}}}}"],"custom_total_hits":["000000703"],"tie_post_head":["thumb"],"tie_post_slider":["4957"],"tie_views":["4756"],"_yoast_wpseo_focuskw_text_input":["peito"],"_yoast_wpseo_content_score":["60"],"_jetpack_dont_email_post_to_subs":["1"],"taq_review_style":["stars"],"jnh_switched_jarida":["yes"],"_yst_prominent_words_version":["1"],"_facebook_shares":["0"],"_pinterest_shares":["0"],"_google_plus_shares":["0"],"_twitter_shares":["0"],"_linkedin_shares":["0"],"_total_shares":["0"],"swp_cache_timestamp":["442925"],"_thumbnail_id":["31413"],"ilj_linkdefinition":["a:1:{i:0;s:5:\"peito\";}"],"_metaseo_metatitle":["Como ganhar massa muscular no peito (de forma eficaz)"],"_metaseo_metadesc":["N\u00e3o \u00e9 s\u00f3 fazer supino para ganhar massa muscular no peito. Segue este plano e aumenta a massa muscular no teu peito de forma eficaz."],"psp_kw":["wie man muskelmasse in der brust gewinnt (effektiv)"],"psp_meta":["a:14:{s:5:\"title\";s:51:\"Wie man Muskelmasse in der Brust gewinnt (effektiv)\";s:11:\"description\";s:49:\"Erh\u00f6ht effektiv die Muskelmasse im Brustbereich.\";s:8:\"keywords\";s:139:\"wie man muskelmasse in der brust gewinnt (effektiv), eine, nicht, wiederholungen, bankdr\u00fccken, machen, wenn, oder, training, k\u00f6nnen, aber\";s:13:\"focus_keyword\";s:51:\"wie man muskelmasse in der brust gewinnt (effektiv)\";s:14:\"mfocus_keyword\";s:51:\"wie man muskelmasse in der brust gewinnt (effektiv)\";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:51:\"wie man muskelmasse in der brust gewinnt (effektiv)\";a:4:{s:2:\"kw\";s:51:\"wie man muskelmasse in der brust gewinnt (effektiv)\";s:5:\"score\";s:4:\"42.5\";s:7:\"density\";a:3:{s:8:\"nb_words\";i:296;s:13:\"kw_occurences\";i:0;s:7:\"density\";i:0;}s:4:\"data\";a:20:{s:5:\"title\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:51:\"wie man muskelmasse in der brust gewinnt (effektiv)\";s:8:\"focus_kw\";s:51:\"wie man muskelmasse in der brust gewinnt (effektiv)\";}s:5:\"score\";i:1;s:3:\"msg\";s:101:\"Great, the SEO title contains between 5 and 70 characters and also it begins with your focus keyword.\";}s:18:\"title_enough_words\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:85:\"Great, the SEO title contains 4 allowed words and the recommended minimum is 3 words.\";}s:10:\"page_title\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:51:\"wie man muskelmasse in der brust gewinnt (effektiv)\";s:8:\"focus_kw\";s:51:\"wie man muskelmasse in der brust gewinnt (effektiv)\";}s:5:\"score\";s:4:\"1.00\";s:3:\"msg\";s:171:\"Great, the page title contains 51 characters and it's 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:49:\"erh\u00f6ht effektiv die muskelmasse im brustbereich.\";s:8:\"focus_kw\";s:51:\"wie man muskelmasse in der brust gewinnt (effektiv)\";}s:5:\"score\";i:0;s:3:\"msg\";s:115:\"Bad, the page meta description contains 48 characters, which is less than the recommended minimum of 70 characters.\";}s:13:\"meta_keywords\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:139:\"wie man muskelmasse in der brust gewinnt (effektiv), eine, nicht, wiederholungen, bankdr\u00fccken, machen, wenn, oder, training, k\u00f6nnen, aber\";s:8:\"focus_kw\";s:51:\"wie man muskelmasse in der brust gewinnt (effektiv)\";}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:59:\"https:\/\/ginasiovirtual.com\/de\/wie-man-die-brust-entwickelt\/\";s:8:\"focus_kw\";s:49:\"wie-man-muskelmasse-in-der-brust-gewinnt-effektiv\";}s:5:\"score\";i:0;s:3:\"msg\";s:128:\"Bad, the focus keyword wie-man-muskelmasse-in-der-brust-gewinnt-effektiv<\/strong> does not appear in the page permalink.\";}s:15:\"first_paragraph\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:49:\"erh\u00f6ht effektiv die muskelmasse im brustbereich.\";s:8:\"focus_kw\";s:51:\"wie man muskelmasse in der brust gewinnt (effektiv)\";}s:5:\"score\";i:0;s:3:\"msg\";s:144:\"Bad, the focus keyword wie man muskelmasse in der brust gewinnt (effektiv)<\/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 (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 296 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 1 images and 1 images contains an alt attribute.\";}s:9:\"html_bold\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:89:\"Bad, the page content has 21 bold elements, but none of them contains your focus keyword.\";}s:11:\"html_italic\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:89:\"Bad, the page content has 1 italic elements and none of them contains your focus keyword.\";}s:14:\"html_underline\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:49:\"Bad, the page content has no underlined elements.\";}s:11:\"subheadings\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:172:\"Bad, the page content has 4 <h1>, 1 <h2>, 0 <h3> subheading tags and 0 <h1>, 0 <h2>, 0 <h3> 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:75:\"Great, the page content has 8 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:296;s:13:\"kw_occurences\";i:0;s:7:\"density\";i:0;}s:5:\"score\";i:0;s:3:\"msg\";s:159:\"Bad, keyword density is 0%, because the focus keyword wie man muskelmasse in der brust gewinnt (effektiv)<\/strong> does not appear in the page content.\";}}}}"],"psp_score":["42.5"],"slim_seo":["a:2:{s:5:\"title\";s:53:\"Como ganhar massa muscular no peito (de forma eficaz)\";s:11:\"description\";s:135:\"N\u00e3o \u00e9 s\u00f3 fazer supino para ganhar massa muscular no peito. Segue este plano e aumenta a massa muscular no teu peito de forma eficaz.\";}"],"_lwptoc_settings":["a:3:{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;}"],"tie_primary_category":["37"],"_yoast_wpseo_newssitemap-exclude":["off"],"_yoast_wpseo_newssitemap-genre":["a:0:{}"],"_yoast_wpseo_metadesc":["Se est\u00e1s com dificuldades em aumentar a massa muscular no teu peito, d\u00e1 uma vista de olhos neste guia e pode ser que tenhas uma surpresa."],"_yoast_wpseo_focuskeywords":["[{\"keyword\":\"treino de peito\",\"score\":\"ok\"},{\"keyword\":\"ganhar massa muscular no peito\",\"score\":\"ok\"},{\"keyword\":\"aumentar o peito\",\"score\":\"ok\"},{\"keyword\":\"trabalhar o peito\",\"score\":\"ok\"}]"],"_yoast_wpseo_keywordsynonyms":["[\"\",\"\",\"\",\"\",\"\"]"],"review_overall_rating":[""],"ampforwp_custom_content_editor":[""],"ampforwp_custom_content_editor_checkbox":[null],"ampforwp-amp-on-off":["default"],"ampforwp-ia-on-off":["default"],"_oembed_99476269dcb9b1a41a7403c93ad0b996":["

Hipertrofia muscular: miofibrilar e sarcoplasm\u00e1tica<\/a><\/blockquote>