{"id":11292,"date":"2016-05-30T19:14:57","date_gmt":"2016-05-30T19:14:57","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=11292"},"modified":"2021-04-14T08:07:28","modified_gmt":"2021-04-14T07:07:28","slug":"andreia-braciere-piano-di-allenamento-e-dieta","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/it\/andreia-brazier-plano-de-treino-e-dieta\/","title":{"rendered":"Andreia Brazier \u2013 Programma di allenamento e dieta"},"content":{"rendered":"<h2><strong>Dieta, treino e suplementa\u00e7\u00e3o da atleta Andreia Brazier<\/strong><\/h2>\n<p>Andreia Brazier \u00e9 uma atleta Brasileira com 1.65m e cerca de 53kg.<\/p>\n<p>O seu plano de treino \u00e9 feito seis vezes por semana, sendo que quinta-feira \u00e9 dia de descanso. Utiliza entre quatro a cinco s\u00e9ries por exerc\u00edcio e por norma faz 10 repeti\u00e7\u00f5es por cada s\u00e9rie.<\/p>\n<p>N\u00e3o utiliza muito exerc\u00edcios por treino, mas aqueles que utiliza s\u00e3o na sua maior parte de excelente qualidade e dos mais eficazes para bons resultados.<\/p>\n<p>No que toca \u00e0 alimenta\u00e7\u00e3o, \u00e9 uma dieta de pr\u00e9-competi\u00e7\u00e3o com seis refei\u00e7\u00f5es por dia, todas elas com fontes de prote\u00edna de qualidade, e em que a utiliza\u00e7\u00e3o de hidratos de carbono \u00e9 escassa.<\/p>\n<p>J\u00e1 na parte da suplementa\u00e7\u00e3o, utiliza os cl\u00e1ssicos <a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\"  rel=\"noopener\">batidos de prote\u00edna<\/a>, <a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-bcaas\/\"  rel=\"noopener\">BCAA&#8217;s<\/a> e alcuni altri integratori come vedrai di seguito.<\/p>\n<p><strong>Fica a conhecer a dieta, treino e suplementa\u00e7\u00e3o da Andreia Brazier em baixo.<\/strong><\/p>\n<h1 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>Piano di allenamento<\/strong><\/span><\/h1>\n<h2 style=\"text-align: center;\"><strong>Segunda-Feira \u2013 Peito<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\"  rel=\"noopener\">Distensione su panca piana<\/a> \u2013 4 serie x 10 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-inclinado\/\"  rel=\"noopener\">Distensione su panca inclinata<\/a> \u2013 4 serie x 10 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/flexoes\/\"  rel=\"noopener\">Sollevamento<\/a> \u2013 4 serie x 15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas\/\"  rel=\"noopener\">Aperture<\/a> \u2013 4 serie x 10 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-cabos\/\"  rel=\"noopener\">Aperture per cavi<\/a> \u2013 4 serie x 10 ripetizioni<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/andreiabrazier.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-full wp-image-11308\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/andreiabrazier.jpg\" alt=\"andreibrazier\" width=\"1881\" height=\"1751\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><\/h2>\n<h2 style=\"text-align: center;\"><strong>Ter\u00e7a-Feira \u2013 Costas e Abdominais<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes\/\"  rel=\"noopener\">Prospetti<\/a> \u2013 4 serie x 10 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\"  rel=\"noopener\">Tirata dorsale<\/a> \u2013 4 serie x 10 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-alta\/\"  rel=\"noopener\">Fila alta<\/a> \u2013 4 serie x 10 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/\"  rel=\"noopener\">Fila di seduti<\/a> \u2013 4 serie x 10 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/eleva\u00e7\u00e3o-de-pernas-em-suspens\u00e3o.jpg\"  rel=\"noopener\">Sollevamento delle gambe in sospensione<\/a> \u2013 4 serie x 10 ripetizioni<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><\/h2>\n<h2 style=\"text-align: center;\"><strong>Quarta-Feira \u2013 Pernas<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener\">Tozzo<\/a> \u2013 5 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\"  rel=\"noopener\">Premere<\/a> \u2013 5 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/peso-morto-sumo.jpg\"  rel=\"noopener\">Peso morto del sumo<\/a> \u2013 5 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\"  rel=\"noopener\">Estensione della gamba<\/a> \u2013 5 s\u00e9ries x 20 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/andreia-brazier-2.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-11310\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/andreia-brazier-2.jpg\" alt=\"andrea braciere 2\" width=\"960\" height=\"960\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/andreia-brazier-2.jpg 960w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/andreia-brazier-2-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/andreia-brazier-2-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/andreia-brazier-2-768x768.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/andreia-brazier-2-12x12.jpg 12w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/andreia-brazier-2-610x610.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/andreia-brazier-2-600x600.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/andreia-brazier-2-70x70.jpg 70w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/andreia-brazier-2-20x20.jpg 20w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><\/h2>\n<h2 style=\"text-align: center;\"><strong>Sexta-Feira \u2013 Peito, ombros e abdominais<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-halter\/\"  rel=\"noopener\">Pressa per il petto<\/a> \u2013 5 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\"  rel=\"noopener\">Pressa per spalle con manubri<\/a> \u2013 5 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/flexoes-declinadas.jpg\"  rel=\"noopener\">Flex\u00f5es declinadas<\/a> \u2013 5 s\u00e9ries x 15 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/puxada-lateral-com-cabos.png\"  rel=\"noopener\">Pulldown laterale con cavi<\/a> \u2013 8 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/abdominais-laterais-em-suspensao.jpg\"  rel=\"noopener\">Abdominais laterais em suspens\u00e3o<\/a> \u2013 8 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>S\u00e1bado \u2013 Pernas<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/peso-morto-pernas-esticadas.jpg\"  rel=\"noopener\">Stacco con gambe semi-allungate<\/a> \u2013 4 serie x 10 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\"  rel=\"noopener\">Arricciatura delle gambe<\/a> \u2013 4 serie x 12 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\"  rel=\"noopener\">Affondi camminando<\/a> \u2013 4 s\u00e9ries x 60 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\"  rel=\"noopener\">Estensione della gamba<\/a> \u2013 4 serie x 10 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener\">Tozzo<\/a> \u2013 4 serie x 10 ripetizioni<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><\/h2>\n<h2 style=\"text-align: center;\"><strong>Domingo \u2013 Costas e abdominais<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-halter\/\"  rel=\"noopener\">Fila di manubri<\/a> \u2013 5 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes\/\"  rel=\"noopener\">Prospetti<\/a> \u2013 5 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/aberturas-invertidas.jpg\"  rel=\"noopener\">Aperture invertite<\/a> \u2013 4 serie x 12 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-pernas\/\"  rel=\"noopener\">Eleva\u00e7\u00e3o de pernas<\/a> \u2013 10 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prancha-com-elevacao\/\"  rel=\"noopener\">Asse<\/a> \u2013 5 s\u00e9ries x 15 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-barra\/\"  rel=\"noopener\">Fila con bilanciere<\/a> \u2013 5 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/brazier-andreia.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-11312\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/brazier-andreia.jpg\" alt=\"braciere andrea\" width=\"640\" height=\"960\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/brazier-andreia.jpg 640w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/brazier-andreia-200x300.jpg 200w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/brazier-andreia-8x12.jpg 8w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/brazier-andreia-600x900.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/brazier-andreia-13x20.jpg 13w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/brazier-andreia-610x915.jpg 610w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/a><\/p>\n<h1 style=\"text-align: center;\"><\/h1>\n<h1 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>Dieta pr\u00e9-competi\u00e7\u00e3o<\/strong><\/span><\/h1>\n<ul>\n<li><strong>Pasto 1<\/strong><\/li>\n<li>P\u00e3o de centeio<\/li>\n<li>Fiocchi di latte<\/li>\n<li>Salm\u00e3o fumado<\/li>\n<\/ul>\n<ul>\n<li><strong>Pasto 2<\/strong><\/li>\n<li>Petto di pollo<\/li>\n<\/ul>\n<ul>\n<li><strong>Pasto 3<\/strong><\/li>\n<li>Pescare<\/li>\n<li>Broccoli<\/li>\n<\/ul>\n<ul>\n<li><strong>Pasto 4<\/strong><\/li>\n<li>Frullato di siero di latte<\/li>\n<\/ul>\n<ul>\n<li><strong>Pasto 5<\/strong><\/li>\n<li>Carne rossa extra magra<\/li>\n<li>Patata dolce<\/li>\n<li>Broccoli<\/li>\n<\/ul>\n<ul>\n<li><strong>Pasto 6<\/strong><\/li>\n<li>Panqueca de prote\u00edna<\/li>\n<li>Burro di arachidi<\/li>\n<\/ul>\n<h1 style=\"text-align: center;\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/andreia-brazier4.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-11314\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/andreia-brazier4.jpg\" alt=\"andrea braciere4\" width=\"1051\" height=\"917\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/andreia-brazier4.jpg 1051w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/andreia-brazier4-300x262.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/andreia-brazier4-768x670.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/andreia-brazier4-14x12.jpg 14w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/andreia-brazier4-610x532.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/andreia-brazier4-20x17.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/andreia-brazier4-1024x893.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/andreia-brazier4-600x524.jpg 600w\" sizes=\"(max-width: 1051px) 100vw, 1051px\" \/><\/a><\/h1>\n<h1 style=\"text-align: center;\"><\/h1>\n<h1 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>Supplementi<\/strong><\/span><\/h1>\n<ul>\n<li>Olio di pesce<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/glutamina\/\"  rel=\"noopener\">Glutammina<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-bcaas\/\"  rel=\"noopener\">BCAA<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\"  rel=\"noopener\">Prote\u00edna em p\u00f3<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/multivitaminico\/\"  rel=\"noopener\">Multivitaminico<\/a><\/li>\n<\/ul>\n<p>Fonte: Simplyshredded.com, Cutandjacked.com, Facebook e Instagram<\/p>\n<p><a href=\"https:\/\/www.facebook.com\/AndreiaBrazierModel\/?fref=ts\" target=\"_blank\" rel=\"noopener\">Facebook Andreia Braciere<\/a><\/p>\n<p>Instagram Andreia Braciere<\/p>","protected":false},"excerpt":{"rendered":"<p>Dieta, treino e suplementa\u00e7\u00e3o da atleta Andreia Brazier Andreia Brazier \u00e9 uma atleta Brasileira com 1.65m e cerca de 53kg. O seu plano de treino [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":11477,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Dieta e Treino de Andreia Brazier: Descubra o Segredo","_seopress_titles_desc":"Descobre a dieta e treino de Andreia Brazier, atleta brasileira, e a sua rotina eficaz de suplementa\u00e7\u00e3o para alcan\u00e7ar forma m\u00e1xima.","_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":[80,86],"tags":[295],"class_list":["post-11292","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-atletas-internacionais","category-planos-de-treino","tag-andreia-brazier"],"featured_image_src":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/andreia-brazier-1.jpg","blog_images":{"medium":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/andreia-brazier-1-300x159.jpg","large":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/andreia-brazier-1.jpg"},"ams_acf":[],"jetpack_featured_media_url":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/05\/andreia-brazier-1.jpg","spectra_custom_meta":{"_edit_lock":["1484711810:1"],"_edit_last":["1"],"tie_sidebar_pos":["default"],"tie_post_head":["thumb"],"tie_post_slider":["4957"],"_yoast_wpseo_primary_category":["80"],"_yoast_wpseo_focuskw_text_input":["andreia brazier"],"_yoast_wpseo_focuskw":["andreia brazier"],"_yoast_wpseo_linkdex":["91"],"_thumbnail_id":["11477"],"_yoast_wpseo_content_score":["90"],"_jetpack_dont_email_post_to_subs":["1"],"taq_review_style":["stars"],"jnh_switched_jarida":["yes"],"tie_views":["1892"],"_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"],"ilj_linkdefinition":["a:1:{i:0;s:15:\"andreia brazier\";}"],"_metaseo_metatitle":["Andreia Brazier - 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Utiliza entre quatro a cinco s\u00e9ries por exerc\u00edcio e por norma faz 10 repeti\u00e7\u00f5es por cada s\u00e9rie.\\r\\n\\r\\nN\u00e3o utiliza muito exerc\u00edcios por treino, mas aqueles que utiliza s\u00e3o na sua maior parte de excelente qualidade e dos mais eficazes para bons resultados.\\r\\n\\r\\nNo que toca \u00e0 alimenta\u00e7\u00e3o, \u00e9 uma dieta de pr\u00e9-competi\u00e7\u00e3o com seis refei\u00e7\u00f5es por dia, todas elas com fontes de prote\u00edna de qualidade, e em que a utiliza\u00e7\u00e3o de hidratos de carbono \u00e9 escassa.\\r\\n\\r\\nJ\u00e1 na parte da suplementa\u00e7\u00e3o, utiliza os cl\u00e1ssicos batidos de prote\u00edna, BCAA's e mais alguns suplementos como vais poder ver em baixo.\\r\\n\\r\\nFica a conhecer a dieta, treino e suplementa\u00e7\u00e3o da Andreia Brazier em baixo.\\r\\n\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\r\\nPlano de treino\\r\\nSegunda-Feira \u2013 Peito\\r\\n\\r\\n \\tSupino plano \u2013 4 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tSupino inclinado \u2013 4 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tFlex\u00f5es \u2013 4 s\u00e9ries x 15 repeti\u00e7\u00f5es\\r\\n \\tAberturas \u2013 4 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tAberturas com cabos \u2013 4 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n\\r\\n\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\r\\nTer\u00e7a-Feira \u2013 Costas e Abdominais\\r\\n\\r\\n \\tEleva\u00e7\u00f5es \u2013 4 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tPuxada dorsal \u2013 4 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tRemada alta \u2013 4 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tRemada sentada \u2013 4 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tEleva\u00e7\u00e3o de pernas em suspens\u00e3o \u2013 4 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\r\\nQuarta-Feira \u2013 Pernas\\r\\n\\r\\n \\tAgachamento \u2013 5 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tPrensa \u2013 5 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tPeso-morto Sumo \u2013 5 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tLeg extension \u2013 5 s\u00e9ries x 20 repeti\u00e7\u00f5es\\r\\n\\r\\n\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\r\\nSexta-Feira \u2013 Peito, ombros e abdominais\\r\\n\\r\\n \\tPress de peito \u2013 5 s\u00e9ries x 12 repeti\u00e7\u00f5es\\r\\n \\tPress de ombro com halteres \u2013 5 s\u00e9ries x 12 repeti\u00e7\u00f5es\\r\\n \\tFlex\u00f5es declinadas \u2013 5 s\u00e9ries x 15 repeti\u00e7\u00f5es\\r\\n \\tPuxada lateral com cabos \u2013 8 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tAbdominais laterais em suspens\u00e3o \u2013 8 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n\\r\\n\\r\\nS\u00e1bado \u2013 Pernas\\r\\n\\r\\n \\tPeso-morto com pernas semi-esticadas \u2013 4 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tLeg curl \u2013 4 s\u00e9ries x 12 repeti\u00e7\u00f5es\\r\\n \\tLunges a andar \u2013 4 s\u00e9ries x 60 repeti\u00e7\u00f5es\\r\\n \\tLeg extension \u2013 4 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tAgachamento \u2013 4 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\r\\nDomingo \u2013 Costas e abdominais\\r\\n\\r\\n \\tRemada com halter \u2013 5 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tEleva\u00e7\u00f5es \u2013 5 s\u00e9ries x 8 repeti\u00e7\u00f5es\\r\\n \\tAberturas invertidas \u2013 4 s\u00e9ries x 12 repeti\u00e7\u00f5es\\r\\n \\tEleva\u00e7\u00e3o de pernas \u2013 10 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tPrancha \u2013 5 s\u00e9ries x 15 repeti\u00e7\u00f5es\\r\\n \\tRemada com barra \u2013 5 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n\\r\\n\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\r\\nDieta pr\u00e9-competi\u00e7\u00e3o\\r\\n\\r\\n \\tRefei\u00e7\u00e3o 1\\r\\n \\tP\u00e3o de centeio\\r\\n \\tQueijo cottage\\r\\n \\tSalm\u00e3o fumado\\r\\n\\r\\n\\r\\n \\tRefei\u00e7\u00e3o 2\\r\\n \\tPeito de frango\\r\\n\\r\\n\\r\\n \\tRefei\u00e7\u00e3o 3\\r\\n \\tPeixe\\r\\n \\tBr\u00f3colos\\r\\n\\r\\n\\r\\n \\tRefei\u00e7\u00e3o 4\\r\\n \\tBatido de 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