{"id":2799,"date":"2014-05-26T21:09:58","date_gmt":"2014-05-26T20:09:58","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=2799"},"modified":"2020-11-02T06:05:26","modified_gmt":"2020-11-02T06:05:26","slug":"intervista-pedro-miguel","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/it\/entrevista-pedro-miguel\/","title":{"rendered":"Intervista Pedro Miguel"},"content":{"rendered":"<h1><strong>Intervista all&#039;atleta Pedro Miguel.<\/strong><!--more--><\/h1>\n<ul>\n<li><strong>Nome<\/strong> : Pedro Miguel<a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/11.jpg\"><br \/>\n<\/a><\/li>\n<li><strong>Et\u00e0<\/strong> : 30 anni<\/li>\n<li><strong>Altezza<\/strong> : 1,70 mt<\/li>\n<li><strong>Peso<\/strong> : 81 kg<\/li>\n<li><strong>7\u00b0 posto al Campionato Nazionale di Bodybuilding fino a 75 kg<\/strong><\/li>\n<\/ul>\n<h2><strong>Come e perch\u00e9 hai iniziato ad allenarti?<\/strong><\/h2>\n<p>La mia prima esperienza sportiva \u00e8 stata, come quasi tutti i bambini, il calcio, ho giocato nelle squadre pi\u00f9 giovani ma da un certo punto in poi ho capito che non era quello che mi piaceva veramente.<\/p>\n<p>Inoltre avevo una corporatura molto esile e volevo aumentare la massa muscolare e avere un corpo tonico. Fu in quel periodo che decisi di iniziare ad allenarmi, avevo 17 anni.<\/p>\n<p>Ricordo come se fosse oggi la prima volta che mi si aprirono le porte di una palestra. Il mio amico e all&#039;epoca anche istruttore, Paulo Braz, che mi ha accompagnato per diversi anni, mi ha consigliato e mi ha insegnato molto di quello che so oggi.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/111.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-5142 size-large\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/111-1024x683.jpg\" alt=\"Pedro Miguel\" width=\"620\" height=\"414\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/111.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/111-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/111-768x512.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/111-600x400.jpg 600w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/a><\/p>\n<h2><strong>Che tipo di dieta segui?<\/strong><\/h2>\n<p>Cerco di mangiare sano tutto l&#039;anno, anche fuori stagione. Non mangio dolci n\u00e9 mi concedo troppi spuntini, ma se mai mi venisse voglia di mangiare qualcosa fuori dalla mia dieta, non ho problemi, perch\u00e9 ho un metabolismo molto veloce e posso permettermi questo &quot;lusso&quot;.<\/p>\n<p>Durante la fase di preparazione o pre-gara, svolgo diverse varianti di giornate ad alto contenuto di carboidrati, giornate a basso contenuto di carboidrati e giornate a zero carboidrati. La rotazione dei giorni e delle quantit\u00e0 viene adattata tenendo conto dei cambiamenti del corpo e una volta a settimana concedo un &quot;pasto libero&quot; se ne sento il bisogno.<\/p>\n<h3><strong>Esempio di dieta<br \/>\n<\/strong><\/h3>\n<p><strong>Pasto 1:<\/strong><\/p>\n<ul>\n<li>200 ml di albumi (7 albumi)<\/li>\n<li>1 uovo intero<\/li>\n<li>100 g di avena<\/li>\n<li>1 banana<\/li>\n<li>1 misurino di siero di latte<\/li>\n<li>1 multivitaminico<\/li>\n<\/ul>\n<p><strong>Pasto 2:<\/strong><\/p>\n<p>(Nei giorni in cui mi sveglio pi\u00f9 tardi, insieme al pasto 1)<\/p>\n<ul>\n<li>300 ml di albumi (9 albumi)<\/li>\n<li>1 uovo intero<\/li>\n<li>100 g di avena<\/li>\n<\/ul>\n<p><strong>Pasto 3:<\/strong><\/p>\n<ul>\n<li>200 g di carne<\/li>\n<li>200 g di riso<\/li>\n<li>Insalata con olio d&#039;oliva<\/li>\n<li>1 Frutto a scelta<\/li>\n<\/ul>\n<p><strong>Pasto 4:<\/strong><\/p>\n<ul>\n<li>200 g di carne<\/li>\n<li>200 g di riso<\/li>\n<\/ul>\n<p><strong>Pasto 5:<\/strong><\/p>\n<ul>\n<li>200 g di carne<\/li>\n<li>200 g di riso<\/li>\n<\/ul>\n<p><strong>Post-allenamento<\/strong><\/p>\n<ul>\n<li>1 misurino di siero di latte<\/li>\n<li>5g BCAA&#8217;s<\/li>\n<li>5 g di glutammina<\/li>\n<li>40 g di carboidrati veloci<\/li>\n<\/ul>\n<p><strong>Pasto 6:<\/strong><\/p>\n<ul>\n<li>300 g di pesce (io alterno tra salmone, tonno, nasello, branzino)<\/li>\n<li>200 g di riso<\/li>\n<li>100 g di verdure<\/li>\n<li>1 multivitaminico<\/li>\n<\/ul>\n<p><strong>Pasto 7:<\/strong><\/p>\n<ul>\n<li>1 misurino di siero di latte<\/li>\n<li>50 g di frutta secca<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/12.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-8405\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/12.jpg\" alt=\"12\" width=\"1024\" height=\"683\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/12.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/12-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/12-768x512.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/12-600x400.jpg 600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n<h2><strong>Che tipo di formazione segui?<\/strong><\/h2>\n<p><strong>Mi piace allenarmi duramente e cercare di mantenere sempre alta l\u2019intensit\u00e0.<\/strong><\/p>\n<p>Cerco di non riposare pi\u00f9 di 1 minuto tra le serie, i movimenti sono controllati con una cadenza di 4 secondi in discesa e 2 secondi in salita, secondo me non ha senso aumentare troppo il carico se non abbiamo il pieno controllo del movimento.<\/p>\n<p>Fuori stagione faccio sessioni cardio da 30 minuti 2-3 volte a settimana, mentre nelle settimane che precedono una gara aumento la durata a 50 minuti al giorno.<\/p>\n<p>A volte inserisco delle varianti nell&#039;allenamento, come l&#039;allenamento con superset, serie giganti, serie negative, drop-set nelle ultime serie, per dare shock e stimoli diversi al muscolo, costringendolo a reagire e impedendogli di &quot;adattarsi&quot;.<\/p>\n<p><em>Nell&#039;ultimo esercizio per ogni gruppo muscolare, se ho ancora energia, faccio ripetizioni fino allo sfinimento, in modo da esaurire tutte le riserve di glicogeno.<\/em><\/p>\n<p><strong>La mia formazione consiste in:<\/strong><\/p>\n<p><strong>Petto<br \/>\n<\/strong><\/p>\n<ul>\n<li>Distensione su panca inclinata 4 x 8-10<\/li>\n<li>Distensione su panca piana 4 x 8-10<\/li>\n<li>Distensione su panca declinata 4 x 8-10<\/li>\n<li>Distensione su panca piana con manubri 4 x 8-10<\/li>\n<li>Peck Deck o Aperture \u2013 Fino ad esaurimento<\/li>\n<li>Fondi \u2013 Fino ad esaurimento<\/li>\n<\/ul>\n<p><strong>Indietro<\/strong><\/p>\n<ul>\n<li>Riga piegata 4 x 12-10<\/li>\n<li>Portata secca 4 x 12-10<\/li>\n<li>Riga a T 4 x 12-10<\/li>\n<li>Vogata con manubri 4 x 12-10<\/li>\n<li>Front Puller \u2013 Fino all\u2019esaurimento<\/li>\n<li>Trazioni alla sbarra \u2013 Fino allo sfinimento<\/li>\n<\/ul>\n<p><strong>Gamba \u2013 Quadricipite<\/strong><\/p>\n<ul>\n<li>Squat 4x20-15<\/li>\n<li>Premere 4x20-15<\/li>\n<li>Estensione della gamba 4 x 20-15<\/li>\n<li>Hackerare 4 x 20-15<\/li>\n<li>Estensione delle gambe \u2013 Fino allo sfinimento<\/li>\n<\/ul>\n<p><strong>Gamba \u2013 Femorale<\/strong><\/p>\n<ul>\n<li>Leg Curl (in piedi) \u2013 4 x 15-12<\/li>\n<li>Stacco (gambe tese) \u2013 4 x 15-12<\/li>\n<li>Arricciatura delle gambe 4 x 15-12<\/li>\n<li>Affondi 4 x 15-12<\/li>\n<li>Leg Curl \u2013 Fino allo sfinimento<\/li>\n<\/ul>\n<p><strong>Spalla<\/strong><\/p>\n<ul>\n<li>Stampa militare 4 x 10-8<\/li>\n<li>Lati 4x10-8<\/li>\n<li>Riga alta 4 x 10-8<\/li>\n<li>Voli 4x10-8<\/li>\n<li>Laterali (posteriori) \u2013 Fino all\u2019esaurimento<\/li>\n<\/ul>\n<p><strong>Bicipite<\/strong><\/p>\n<ul>\n<li>Arricciatura con barra 4 x 10-8<\/li>\n<li>Curl con manubri (seduti) 4 x 10-8<\/li>\n<li>Ricciolo Scott 4 x 10-8<\/li>\n<li>Curl con barra Z \u2013 Fino allo sfinimento<\/li>\n<\/ul>\n<p><strong>tricipiti<\/strong><\/p>\n<ul>\n<li>Tricipite alla fronte 4 x 8-10<\/li>\n<li>Pressa francese 4 x 8-10<\/li>\n<li>Estrattore 4 x 8-10<\/li>\n<li>Tiro invertito (o corda) \u2013 Fino allo sfinimento<\/li>\n<\/ul>\n<p><strong>Gemelli (3 volte a settimana)<\/strong><\/p>\n<ul>\n<li>Polpaccio in piedi 4 x 8-5<\/li>\n<li>Pressa per polpacci 4 x 8-5<\/li>\n<li>Solear (seduto) 4 x 20-30<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/pedro-miguel2.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-8407 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/pedro-miguel2.jpg\" alt=\"palestra Pedro Miguel\" width=\"1949\" height=\"1240\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/pedro-miguel2.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/pedro-miguel2-300x191.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/pedro-miguel2-768x489.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/pedro-miguel2-1300x827.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/pedro-miguel2-600x382.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/pedro-miguel2-1024x651.jpg 1024w\" sizes=\"(max-width: 1949px) 100vw, 1949px\" \/><\/a><\/p>\n<h2><strong>Quali sono le principali differenze tra voler aumentare di peso e voler perdere grasso?<\/strong><\/h2>\n<p>Le differenze riguardano soprattutto l&#039;alimentazione, con una progressiva riduzione dei carboidrati e un aumento dell&#039;assunzione di proteine.<\/p>\n<p>Aumento anche l&#039;intensit\u00e0 dell&#039;attivit\u00e0 cardio a 50 minuti al giorno e, se necessario, la faccio due volte al giorno.<\/p>\n<p>Faccio delle varianti nell&#039;allenamento con i pesi, mi alleno in superset o serie giganti, 30\/40 ripetizioni e preferisco allenarmi con i manubri piuttosto che con le macchine.<\/p>\n<h2><strong>Da dove viene la tua motivazione?<\/strong><\/h2>\n<p>Ovviamente ho diversi idoli o atleti che ammiro, come Shawn Ray, Kevin Levrone, Flex Wheeler, Flex Lewis, Kai Greene o Phil Heath, ma penso che la motivazione pi\u00f9 grande sia vedere i risultati dei nostri sforzi, i cambiamenti visibili nel nostro corpo, superare le sfide quotidiane, mangiare quando non abbiamo fame, allenarci quando non ne abbiamo voglia, fare un&#039;altra ripetizione quando non abbiamo pi\u00f9 le forze.<\/p>\n<p>Arrivare alla fine e salire sul palco con la sensazione e la piena consapevolezza del dovere compiuto \u00e8 qualcosa di indescrivibile, indipendentemente dalla classificazione.<\/p>\n<p>Ho iniziato a gareggiare quest&#039;anno ed \u00e8 stato essenzialmente un modo per testare cosa funziona e cosa no, acquisire esperienza e imparare. I miei obiettivi sono evolvermi e crescere a livello sportivo.<\/p>\n<h2><strong>Che integratori usi?<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/a-l-carnitina-funciona\/\"  rel=\"noopener noreferrer\">L-Carnitina<\/a><\/li>\n<li>Caffeina<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-bcaas\/\"  rel=\"noopener noreferrer\">BCAA&#8217;s<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/glutamina-guia-completo\/\"  rel=\"noopener noreferrer\">Glutammina<\/a><\/li>\n<li>Vitargo<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\"  rel=\"noopener noreferrer\">proteine del siero di latte<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/multivitaminico\/\"  rel=\"noopener noreferrer\">Multivitaminico<\/a><\/li>\n<li>Omega 3 6 e 9<\/li>\n<li>Vitamina C<\/li>\n<li>Complesso B<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2826\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/mont2.jpg\" alt=\"mese2\" width=\"987\" height=\"560\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/mont2.jpg 987w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/mont2-300x170.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/mont2-768x436.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/mont2-390x220.jpg 390w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/05\/mont2-600x340.jpg 600w\" sizes=\"(max-width: 987px) 100vw, 987px\" \/><\/p>\n<h2><strong>Qualche consiglio particolare per chi \u00e8 alle prime armi?<\/strong><\/h2>\n<p>Di solito dico che il bodybuilding non \u00e8 uno sport, \u00e8 uno stile di vita, se vuoi avere un corpo &quot;perfetto&quot; non lo otterrai in 3 mesi, devi fissare obiettivi a lungo termine.<\/p>\n<p><strong>Se fosse facile, tutti potrebbero farlo e dipende solo dall&#039;impegno, dalla dedizione e dalla disciplina di ognuno ottenere i risultati.<\/strong><\/p>\n<p>Attenzione ai dettagli perch\u00e9 spesso ci\u00f2 che fa la differenza \u00e8 un insieme di piccole cose.<\/p>\n<p><strong><em>Se hai un obiettivo, allora sei TU che devi allenarti, sei TU che devi riposare e sei TU che devi pianificare e preparare i TUOI pasti per il giorno dopo. Nessuno lo far\u00e0 meglio di TE!<\/em><\/strong><\/p>\n<p>Vorrei ringraziare il mio amico Paulo Braz, per avermi aperto le porte della palestra per la prima volta e avermi fatto conoscere questo sport. A mio &quot;fratello&quot; e compagno di allenamento da molti anni, Rui Pereira, per essere sempre stato presente, per avermi supportato e motivato in ogni sessione di allenamento.<\/p>\n<p>Al mio amico e formatore Edgar Gomes per tutto il supporto, i consigli e per avermi aiutato a realizzare questo sogno, e a Nuno Baptista, con cui ho avuto il piacere di realizzare alcuni lavori fotografici.<\/p>\n<p>Infine, voglio ringraziare la mia ragazza per essere una donna fantastica, per avermi sempre sostenuto, per avermi dato la forza e per avere la pazienza pi\u00f9 grande del mondo!<\/p>\n<p><strong><a href=\"https:\/\/www.facebook.com\/pedro.miguel.5477\" target=\"_blank\">Facebook Pedro Miguel<\/a><\/strong><\/p>\n<p><strong><a href=\"https:\/\/www.facebook.com\/Nuno.Baptista.fotografia\" target=\"_blank\">Fotografo Nuno Baptista Facebook<\/a><\/strong><\/p>","protected":false},"excerpt":{"rendered":"<p>Intervista all&#039;atleta Pedro 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