{"id":10866,"date":"2016-04-14T19:17:53","date_gmt":"2016-04-14T19:17:53","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=10866"},"modified":"2021-04-16T07:37:03","modified_gmt":"2021-04-16T06:37:03","slug":"nikki-blackketter-allenamento-dieta","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/it\/nikki-blackketter-plano-treino-dieta\/","title":{"rendered":"Nikki Blackketter &#8211; Plano de treino e dieta"},"content":{"rendered":"<h2><strong>Scopri il piano di allenamento e la dieta dell&#039;atleta Nikki Blackketter<\/strong><\/h2>\n<p>Questa atleta di fitness fa allenamento con i pesi cinque volte a settimana, quattro di quei giorni esercitando gli arti inferiori.<\/p>\n<p>Faz normalmente entre duas a tr\u00eas s\u00e9ries por exerc\u00edcio,\u00a0utiliza circuitos, e normalmente as repeti\u00e7\u00f5es andam entre as 10 e as 15, embora nem sempre.<\/p>\n<p>J\u00e1 em rela\u00e7\u00e3o \u00e0 dieta, s\u00e3o cinco refei\u00e7\u00f5es di\u00e1rias e o uso de suplementos \u00e9 reduzido.<\/p>\n<p>Vamos come\u00e7ar por apresentar ent\u00e3o o plano de treino e de seguida a dieta, caso n\u00e3o conhe\u00e7as algum exerc\u00edcio, basta clicares em cima do nome do mesmo.<\/p>\n<h2 style=\"text-align: center;\"><strong>Segunda-Feira \u2013 Gl\u00fateos<\/strong><\/h2>\n<ul>\n<li><strong>Circuito 1<\/strong><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener noreferrer\">Tozzo<\/a>\u00a0\u2013 3 serie x 10 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\"  rel=\"noopener noreferrer\">Prensa com p\u00e9s afastados<\/a> \u2013 3 serie x 10 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/kickback.jpg\"  rel=\"noopener noreferrer\">Contraccolpo del cavo<\/a>\u00a0\u2013 3 serie x 10 ripetizioni<\/li>\n<\/ul>\n<ul>\n<li><strong>Circuito 2<\/strong><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/eleva\u00e7ao-anca-com-barra.jpg\"  rel=\"noopener noreferrer\">Eleva\u00e7\u00e3o de anca com barra<\/a> \u2013 3 serie x 10 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\"  rel=\"noopener noreferrer\">Affondi in movimento<\/a> \u2013 3 serie x 15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\"  rel=\"noopener noreferrer\">Pressa per gamba singola<\/a> \u2013 3 serie x 10 ripetizioni<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/Nikki-Blackketter.jpg\" rel=\"attachment wp-att-10874\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-full wp-image-10874\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/Nikki-Blackketter.jpg\" alt=\"Nikki Blackketter\" width=\"960\" height=\"960\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/Nikki-Blackketter.jpg 960w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/Nikki-Blackketter-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/Nikki-Blackketter-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/Nikki-Blackketter-768x768.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/Nikki-Blackketter-12x12.jpg 12w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/Nikki-Blackketter-20x20.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/Nikki-Blackketter-610x610.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/Nikki-Blackketter-70x70.jpg 70w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/Nikki-Blackketter-600x600.jpg 600w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Ter\u00e7a-Feira \u2013 Isquiotibiais<\/strong><\/h2>\n<ul>\n<li><strong>Circuito 1<\/strong><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/peso-morto-perna-esticada.jpg\"  rel=\"noopener noreferrer\">Stacco con gambe dritte e manubri<\/a> \u2013 3 serie x 10-12 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\"  rel=\"noopener noreferrer\">Arricciatura delle gambe<\/a> \u2013 3 serie x 10 ripetizioni<\/li>\n<\/ul>\n<ul>\n<li><strong>Circuito 2<\/strong><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/hiperextensao.jpg\"  rel=\"noopener noreferrer\">Hiperextens\u00e3o<\/a> \u2013 3 serie x 10 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/curl-femural.jpg\"  rel=\"noopener noreferrer\">Curl femorale con palla medica<\/a> \u2013 3 serie x 15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/leg-curl-sentado.jpg\"  rel=\"noopener noreferrer\">Piegatura delle gambe da seduti<\/a> \u2013 3 serie x 10 ripetizioni<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Quarta-Feira \u2013 Membros superiores<\/strong><\/h2>\n<ul>\n<li><strong>Circuito 1<\/strong><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes\/\"  rel=\"noopener noreferrer\">Prospetti<\/a> (com banda de resist\u00eancia) \u2013 3 s\u00e9ries x At\u00e9 \u00e0 falha<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/\"  rel=\"noopener noreferrer\">Vogare sulla macchina<\/a> \u2013 3 serie x 15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/remada-chao.jpg\"  rel=\"noopener noreferrer\">Remada com halteres no ch\u00e3o<\/a> \u2013 3 serie x 10 ripetizioni<\/li>\n<\/ul>\n<ul>\n<li><strong>Circuito 2<\/strong><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/fundos\/\"  rel=\"noopener noreferrer\">Fondi<\/a> \u2013 2 s\u00e9ries x 10-12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/frontais\/\"  rel=\"noopener noreferrer\">Frontali<\/a> \u2013 2 serie x 15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\"  rel=\"noopener noreferrer\">Lati<\/a> \u2013 2 serie x 15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-cabos\/\"  rel=\"noopener noreferrer\">incrociato<\/a> \u2013 3 serie x 10 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/flexoes\/\"  rel=\"noopener noreferrer\">Sollevamento<\/a> \u2013 2 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/11781894_1161208717239417_4660799230760619491_n.jpg\" rel=\"attachment wp-att-10876\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-10876\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/11781894_1161208717239417_4660799230760619491_n.jpg\" alt=\"11781894_1161208717239417_4660799230760619491_n\" width=\"960\" height=\"960\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/11781894_1161208717239417_4660799230760619491_n.jpg 960w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/11781894_1161208717239417_4660799230760619491_n-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/11781894_1161208717239417_4660799230760619491_n-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/11781894_1161208717239417_4660799230760619491_n-768x768.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/11781894_1161208717239417_4660799230760619491_n-12x12.jpg 12w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/11781894_1161208717239417_4660799230760619491_n-70x70.jpg 70w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/11781894_1161208717239417_4660799230760619491_n-20x20.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/11781894_1161208717239417_4660799230760619491_n-600x600.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/11781894_1161208717239417_4660799230760619491_n-610x610.jpg 610w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Quinta-Feira \u2013 Quadriceps<\/strong><\/h2>\n<ul>\n<li><strong>Circuito 1<\/strong><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/agachamento-frontal.jpg\"  rel=\"noopener noreferrer\">Squat frontale<\/a> \u2013 3 serie x 10 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\"  rel=\"noopener noreferrer\">Prensa com p\u00e9s juntos<\/a> \u2013 3 serie x 10 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\"  rel=\"noopener noreferrer\">Estensione della gamba<\/a> \u2013 3 serie x 10 ripetizioni<\/li>\n<\/ul>\n<ul>\n<li><strong>Circuito 2<\/strong><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\"  rel=\"noopener noreferrer\">Affondi in movimento con manubri<\/a> \u2013 3 serie x 15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/step-up-halter.jpg\"  rel=\"noopener noreferrer\">Fai un passo avanti con i manubri<\/a> \u2013 3 s\u00e9ries x 10 repeti\u00e7\u00f5es (Cada perna)<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Sexta-Feira \u2013 Corpo inteiro<\/strong><\/h2>\n<ul>\n<li><strong>Circuito 1<\/strong><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/agachamento-frontal.jpg\"  rel=\"noopener noreferrer\">Squat frontale<\/a> \u2013 3 s\u00e9ries x 20 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\"  rel=\"noopener noreferrer\">Pressa per le spalle<\/a> \u2013 3 s\u00e9ries x 20 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/lunges-com-salto.jpg\"  rel=\"noopener noreferrer\">Affondi con salto<\/a> \u2013 3 s\u00e9ries x 20 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/swing-kettlebell.jpg\"  rel=\"noopener noreferrer\">Swing con kettlebell<\/a> \u2013 3 s\u00e9ries x 20 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<ul>\n<li><strong>Circuito 2<\/strong><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/burpees.png\"  rel=\"noopener noreferrer\">Burpee<\/a> \u2013 3 s\u00e9ries x 20 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/flexoes-bola.jpg\"  rel=\"noopener noreferrer\">Flex\u00f5es alternadas com bola<\/a> \u2013 3 s\u00e9ries x 20 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/saltos-plataforma.jpg\"  rel=\"noopener noreferrer\">Salta sulla piattaforma<\/a> \u2013 3 serie x 15 ripetizioni<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/11863482_1180795378614084_6244393422537093798_n.jpg\" rel=\"attachment wp-att-10878\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-10878\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/11863482_1180795378614084_6244393422537093798_n.jpg\" alt=\"11863482_1180795378614084_6244393422537093798_n\" width=\"960\" height=\"960\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/11863482_1180795378614084_6244393422537093798_n.jpg 960w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/11863482_1180795378614084_6244393422537093798_n-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/11863482_1180795378614084_6244393422537093798_n-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/11863482_1180795378614084_6244393422537093798_n-768x768.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/11863482_1180795378614084_6244393422537093798_n-12x12.jpg 12w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/11863482_1180795378614084_6244393422537093798_n-610x610.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/11863482_1180795378614084_6244393422537093798_n-600x600.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/11863482_1180795378614084_6244393422537093798_n-70x70.jpg 70w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/11863482_1180795378614084_6244393422537093798_n-20x20.jpg 20w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<p>O treino cardio \u00e9 normalmente de baixa intensidade, mas por vezes, para conseguir resultados mais r\u00e1pidos, utiliza o <a href=\"https:\/\/ginasiovirtual.com\/treino-hiit\/\"  rel=\"noopener noreferrer\">m\u00e9todo HIIT<\/a>.<\/p>\n<h1 style=\"text-align: center;\"><strong>Dieta<\/strong><\/h1>\n<ul>\n<li><strong>Pasto 1<\/strong><\/li>\n<li>Uova<\/li>\n<li>Avena<\/li>\n<\/ul>\n<ul>\n<li><strong>Pasto 2<\/strong><\/li>\n<li>Pollo<\/li>\n<li>Pancetta di tacchino<\/li>\n<li>Verdure<\/li>\n<li>Fragole<\/li>\n<li>Formaggio feta<\/li>\n<li>Olio<\/li>\n<\/ul>\n<ul>\n<li><strong>Pasto 3<\/strong><\/li>\n<li>Pollo<\/li>\n<li>Patate<\/li>\n<li>Asparago<\/li>\n<li>Ketchup leggero<\/li>\n<\/ul>\n<ul>\n<li><strong>Pasto 4<\/strong><\/li>\n<li>Yogurt greco leggero<\/li>\n<li>Piment\u00f5es<\/li>\n<li>Fragole<\/li>\n<\/ul>\n<ul>\n<li><strong>Pasto 5<\/strong><\/li>\n<li>Torta potente Kodiak<\/li>\n<li>Uovo<\/li>\n<li>Burro di arachidi<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\">Per quanto riguarda gli integratori, questa atleta afferma di utilizzare regolarmente solo biotina e <a href=\"https:\/\/ginasiovirtual.com\/vitaminac\"  rel=\"noopener noreferrer\">Vitamina C<\/a>, e aggiunge sporadicamente <a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-bcaas\/\"  rel=\"noopener noreferrer\">BCAA&#8217;s<\/a> e un supplemento <a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/pre-treinos\/\"  rel=\"noopener noreferrer\">Pr\u00e9-Treino<\/a>.<\/span><\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/final.jpg\" rel=\"attachment wp-att-10880\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-10880\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/final.jpg\" alt=\"Finale\" width=\"1365\" height=\"1003\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/final.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/final-300x220.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/final-768x564.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/final-1300x955.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/final-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/final-610x448.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/final-1024x752.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/final-600x441.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/final-20x15.jpg 20w\" sizes=\"(max-width: 1365px) 100vw, 1365px\" \/><\/a><\/p>\n<p>Fonte: Facebook e Simplyshredded.com<\/p>\n<p><a href=\"https:\/\/www.facebook.com\/nikki.blackketter\" target=\"_blank\" rel=\"noopener noreferrer\">Facebook Nikki Blackketter<\/a><\/p>\n<p>Instagram Nikki Blackketter<\/p>","protected":false},"excerpt":{"rendered":"<p>Fica a conhecer o plano de treino e a dieta da atleta Nikki Blackketter Esta atleta fitness faz treino com pesos cinco vezes por semana, [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":10873,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Treino e Dieta: Plano de Nikki Blackketter","_seopress_titles_desc":"Descobre o plano de treino de Nikki Blackketter, com foco nos membros inferiores e uma dieta equilibrada. Inspira-te e melhora tua sa\u00fade e performance!","_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":[80],"tags":[31,215],"class_list":["post-10866","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-atletas-internacionais","tag-dieta","tag-plano-de-treino"],"featured_image_src":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/top5-1300x599.jpg","blog_images":{"medium":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/top5-300x138.jpg","large":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/top5-1300x599.jpg"},"ams_acf":[],"jetpack_featured_media_url":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/top5.jpg","spectra_custom_meta":{"_edit_lock":["1484712827:1"],"_edit_last":["1"],"_oembed_14ebdce4708254e4bd6276f7b5156a33":["{{unknown}}"],"tie_sidebar_pos":["default"],"tie_post_head":["thumb"],"tie_post_slider":["4957"],"_yoast_wpseo_primary_category":["80"],"_thumbnail_id":["10873"],"_yoast_wpseo_focuskw_text_input":["treino e dieta"],"_yoast_wpseo_focuskw":["treino e dieta"],"_yoast_wpseo_linkdex":["67"],"_yoast_wpseo_content_score":["90"],"_jetpack_dont_email_post_to_subs":["1"],"taq_review_style":["stars"],"jnh_switched_jarida":["yes"],"tie_views":["2225"],"_yst_prominent_words_version":["1"],"ilj_linkdefinition":["a:1:{i:0;s:14:\"treino e dieta\";}"],"_metaseo_metatitle":["Nikki Blackketter - Plano de treino e dieta"],"psp_status":["a:1:{s:43:\"nikki blackketter - plano de treino e dieta\";a:4:{s:2:\"kw\";s:43:\"nikki blackketter - plano de treino e dieta\";s:5:\"score\";s:4:\"50.0\";s:7:\"density\";a:3:{s:8:\"nb_words\";i:279;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:43:\"nikki blackketter - plano de treino e dieta\";s:8:\"focus_kw\";s:43:\"nikki blackketter - plano de treino e dieta\";}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 5 allowed words and the recommended minimum is 3 words.\";}s:10:\"page_title\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:43:\"nikki blackketter - plano de treino e dieta\";s:8:\"focus_kw\";s:43:\"nikki blackketter - plano de treino e dieta\";}s:5:\"score\";s:4:\"1.00\";s:3:\"msg\";s:171:\"Great, the page title contains 43 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:160:\"fica a conhecer o plano de treino e a dieta da atleta nikki blackketter\nesta atleta fitness faz treino com pesos cinco vezes por semana, em que quatro desses...\";s:8:\"focus_kw\";s:43:\"nikki blackketter - plano de treino e dieta\";}s:5:\"score\";d:0.5;s:3:\"msg\";s:129:\"Bad, the focus keyword <strong>nikki blackketter - plano de treino e dieta<\/strong> does not appear in the page meta description.\";}s:13:\"meta_keywords\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:138:\"nikki blackketter - plano de treino e dieta, s\u00e9ries, repeti\u00e7\u00f5es, circuito, refei\u00e7\u00e3o, halteres, treino, dieta, prensa, lunges, utiliza\";s:8:\"focus_kw\";s:43:\"nikki blackketter - plano de treino e dieta\";}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:64:\"https:\/\/ginasiovirtual.com\/nikki-blackketter-plano-treino-dieta\/\";s:8:\"focus_kw\";s:41:\"nikki-blackketter-plano-de-treino-e-dieta\";}s:5:\"score\";i:0;s:3:\"msg\";s:120:\"Bad, the focus keyword <strong>nikki-blackketter-plano-de-treino-e-dieta<\/strong> does not appear in the page permalink.\";}s:15:\"first_paragraph\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:195:\"fica a conhecer o plano de treino e a dieta da atleta nikki blackketter\nesta atleta fitness faz treino com pesos cinco vezes por semana, em que quatro desses dias exercitam os membros inferiores.\";s:8:\"focus_kw\";s:43:\"nikki blackketter - plano de treino e dieta\";}s:5:\"score\";i:0;s:3:\"msg\";s:136:\"Bad, the focus keyword <strong>nikki blackketter - plano de treino e dieta<\/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 279 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 4 images and 4 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 22 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:45:\"Bad, the page content has no italic elements.\";}s:14:\"html_underline\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:93:\"Bad, the page content has 1 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;, 6 &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:1;s:3:\"msg\";s:75:\"Great, the page content has 3 external links and none of them are nofollow.\";}s:14:\"links_internal\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:76:\"Great, the page content has 38 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:279;s:13:\"kw_occurences\";i:0;s:7:\"density\";i:0;}s:5:\"score\";i:0;s:3:\"msg\";s:151:\"Bad, keyword density is 0%, because the focus keyword <strong>nikki blackketter - plano de treino e dieta<\/strong> does not appear in the page content.\";}}}}"],"psp_score":["50.0"],"psp_kw":["nikki blackketter - plano de treino e dieta"],"psp_meta":["a:14:{s:5:\"title\";s:43:\"Nikki Blackketter - Plano de treino e dieta\";s:11:\"description\";s:160:\"Fica a conhecer o plano de treino e a dieta da atleta Nikki Blackketter\nEsta atleta fitness faz treino com pesos cinco vezes por semana, em que quatro desses...\";s:8:\"keywords\";s:138:\"nikki blackketter - plano de treino e dieta, s\u00e9ries, repeti\u00e7\u00f5es, circuito, refei\u00e7\u00e3o, halteres, treino, dieta, prensa, lunges, utiliza\";s:13:\"focus_keyword\";s:43:\"nikki blackketter - plano de treino e dieta\";s:14:\"mfocus_keyword\";s:43:\"nikki blackketter - plano de treino e dieta\";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:\"\";}"],"slim_seo":["a:1:{s:5:\"title\";s:43:\"Nikki Blackketter - Plano de treino e dieta\";}"],"rank_math_primary_category":["80"],"rank_math_focus_keyword":["treino e dieta"],"rank_math_news_sitemap_robots":["index"],"rank_math_robots":["a:1:{i:0;s:5:\"index\";}"],"_trp_automatically_translated_slug_fr_FR":["nikki-blackketter-training-plan-de-regime"],"rank_math_internal_links_processed":["1"],"_oembed_99476269dcb9b1a41a7403c93ad0b996":["{{unknown}}"],"_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":["1618384006"],"_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":["1618384006"],"_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":["1618384006"],"_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":["1618384007"],"_trp_automatically_translated_slug_en_US":["nikki-blackketter-training-diet-plan"],"_trp_automatically_translated_slug_de_DE":["nikki-blackketter-training-diat-plan"],"_trp_automatically_translated_slug_it_IT":["nikki-blackketter-allenamento-dieta"],"_trp_automatically_translated_slug_nl_NL":["nikki-blackketter-training-dieetplan"],"_trp_automatically_translated_slug_sv_SE":["nikki-blackketter-traningsdietplan"],"_trp_automatically_translated_slug_es_ES":["plan-de-dieta-de-entrenamiento-nikki-blackketter"],"_trp_automatically_translated_slug_en_GB":["nikki-blackketter-training-diet-plan-2"],"astra_style_timestamp_css":["1776610404"],"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":[null],"placid_social_images_temp_template":[null],"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;}"],"rank_math_analytic_object_id":["205"],"_pretty-link":["283"],"wpil_sync_error":["1"],"isc_post_images":["a:5:{i:10874;s:75:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/Nikki-Blackketter.jpg\";i:10876;s:105:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/11781894_1161208717239417_4660799230760619491_n.jpg\";i:10878;s:105:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/11863482_1180795378614084_6244393422537093798_n.jpg\";i:10880;s:63:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/final.jpg\";i:10873;a:2:{s:3:\"src\";s:62:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/top5.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:1780513396;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 02:00:21"],"_plp_post_urls_updated_at":["2024-07-29 02:01:21"],"wpil_sync_report3":["1"],"wpil_links_inbound_internal_count":["0"],"wpil_links_inbound_internal_count_data":["a:0:{}"],"wpil_links_outbound_internal_count":["20"],"wpil_links_outbound_internal_count_data":["a:20:{i:0;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:11:\"Agachamento\";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:52:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\";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:208;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:25:\"Prensa com p\u00e9s afastados\";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:52:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\";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:205;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:19:\"Lunges em movimento\";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:52:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";r:28;s:6:\"anchor\";s:20:\"Prensa com uma perna\";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:54:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\";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:198;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:8:\"Leg-curl\";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:55:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes\/\";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:171;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:\"Eleva\u00e7\u00f5es\";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:68:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/\";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:165;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:18:\"Remada na m\u00e1quina\";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:52:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/fundos\/\";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:251;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:6:\"Fundos\";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:54:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/frontais\/\";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:215;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:8:\"Frontais\";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:61:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-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:218;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:8:\"Laterais\";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:61:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-cabos\/\";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:156;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:9:\"Crossover\";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:53:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/flexoes\/\";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:1866;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:8:\"Flex\u00f5es\";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:52:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";r:28;s:6:\"anchor\";s:22:\"Prensa com p\u00e9s juntos\";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:59:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\";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:201;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:13:\"Leg Extension\";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:52:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";r:49;s:6:\"anchor\";s:30:\"Lunges em movimento c\/halteres\";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: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:14:\"Press de ombro\";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:39:\"https:\/\/ginasiovirtual.com\/treino-hiit\/\";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:2430;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:12:\"m\u00e9todo HIIT\";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:36:\"https:\/\/ginasiovirtual.com\/vitaminac\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";N;s:6:\"anchor\";s:10:\"Vitamina C\";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:53:\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-bcaas\/\";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:9144;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:12:\"BCAA&#8217;s\";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:47:\"https:\/\/ginasiovirtual.com\/o-que-e\/pre-treinos\/\";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:4663;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:\"Pr\u00e9-Treino\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}}"],"wpil_links_outbound_external_count":["1"],"wpil_links_outbound_external_count_data":["a:1:{i:0;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:42:\"https:\/\/www.facebook.com\/nikki.blackketter\";s:4:\"host\";s:12:\"facebook.com\";s:8:\"internal\";b:0;s:4:\"post\";N;s:6:\"anchor\";s:26:\"Facebook Nikki Blackketter\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}}"],"wpil_sync_report2_time":["2024-08-11T21:00:12+00:00"],"_seopress_analysis_target_kw":["treino e dieta"],"_seopress_titles_title":["Treino e Dieta: Plano de Nikki Blackketter"],"_seopress_titles_desc":["Descobre o plano de treino de Nikki Blackketter, com foco nos membros inferiores e uma dieta equilibrada. Inspira-te e melhora tua sa\u00fade e performance!"],"_elementor_page_assets":["a:0:{}"]},"uagb_featured_image_src":{"full":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/top5.jpg",1320,608,false],"thumbnail":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/top5-150x150.jpg",150,150,true],"medium":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/top5-300x138.jpg",300,138,true],"medium_large":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/top5-768x354.jpg",768,354,true],"large":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/top5-1300x599.jpg",1300,599,true],"1536x1536":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/top5.jpg",1320,608,false],"2048x2048":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/top5.jpg",1320,608,false],"trp-custom-language-flag":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/04\/top5-18x8.jpg",18,8,true]},"uagb_author_info":{"display_name":"GinasioVirtual","author_link":"https:\/\/ginasiovirtual.com\/it\/author\/ginasiovirtual\/"},"uagb_comment_info":0,"uagb_excerpt":"Fica a conhecer o plano de treino e a dieta da atleta Nikki Blackketter Esta atleta fitness faz treino com pesos cinco vezes por semana, [&hellip;]","_links":{"self":[{"href":"https:\/\/ginasiovirtual.com\/it\/wp-json\/wp\/v2\/posts\/10866","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ginasiovirtual.com\/it\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ginasiovirtual.com\/it\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ginasiovirtual.com\/it\/wp-json\/wp\/v2\/users\/1218"}],"replies":[{"embeddable":true,"href":"https:\/\/ginasiovirtual.com\/it\/wp-json\/wp\/v2\/comments?post=10866"}],"version-history":[{"count":0,"href":"https:\/\/ginasiovirtual.com\/it\/wp-json\/wp\/v2\/posts\/10866\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ginasiovirtual.com\/it\/wp-json\/wp\/v2\/media\/10873"}],"wp:attachment":[{"href":"https:\/\/ginasiovirtual.com\/it\/wp-json\/wp\/v2\/media?parent=10866"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ginasiovirtual.com\/it\/wp-json\/wp\/v2\/categories?post=10866"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ginasiovirtual.com\/it\/wp-json\/wp\/v2\/tags?post=10866"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}