{"id":3582,"date":"2014-10-14T12:47:51","date_gmt":"2014-10-14T11:47:51","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=3582"},"modified":"2020-11-25T22:41:31","modified_gmt":"2020-11-25T22:41:31","slug":"intervista-yuri-frances","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/it\/entrevista-iuri-frances\/","title":{"rendered":"Intervista a Iuri Frances"},"content":{"rendered":"<p><strong>Intervista all&#039;atleta Iuri Frances.<\/strong><\/p>\n<ul>\n<li><strong>Nome<\/strong> : Iuri Franc\u00eas<\/li>\n<li><strong>Et\u00e0<\/strong> : 30 anni<\/li>\n<li><strong>Altezza<\/strong> : 1,77 cm<\/li>\n<li><strong>Peso iniziale<\/strong> : 99 kg<\/li>\n<li><strong>Peso attuale\u00a0<\/strong>: 77 kg<\/li>\n<\/ul>\n<h2 lang=\"pt-PT\"><strong>O que te levou a entrar no gin\u00e1sio e a transformar o teu corpo?<\/strong><\/h2>\n<p>O que me levou a come\u00e7ar foi o espelho!<br \/>\nOlhava-me ao espelho e pensava, um rapaz com esta idade n\u00e3o \u00e9 para ter um corpo neste estado!<\/p>\n<p>Desde mi\u00fado que sempre fui muito bom em provas f\u00edsicas, deste os tempos da escola em educa\u00e7\u00e3o f\u00edsica, ou mesmo no futebol onde joguei federado alguns anos, mas por v\u00e1rios motivos e principalmente desleixo, deixei-me engordar de tal forma que fiquei com quase 100kg.<\/p>\n<p>Outra coisa que me fez mudar foi ver pessoal amigo com corpos t\u00edpicos de gin\u00e1sio e pensava, gostava de ter um corpo assim!<br \/>\nMas&#8230; n\u00e3o fazia nada para isso.<\/p>\n<p><strong>Desde a alimenta\u00e7\u00e3o di\u00e1ria que era uma vergonha, passando pelas rolotes \u00e1 noite depois das discotecas, era um somar de comida &#8220;podre&#8221;.<\/strong><\/p>\n<p>Parei de pensar e comecei a agir, j\u00e1 tinha inscri\u00e7\u00e3o no gin\u00e1sio a muitos anos, mas ia l\u00e1 mais &#8220;ver a bola&#8221;.<br \/>\nPassei do 8 ao 80, faz 3 anos e pouco que recomecei no gin\u00e1sio mas de forma s\u00e9ria e em todos os aspectos.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/3.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-3588 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/3.jpg\" alt=\"intervista iuri francese\" width=\"720\" height=\"341\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/3.jpg 720w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/3-300x142.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/3-18x9.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/3-600x284.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/3-610x289.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/3-20x9.jpg 20w\" sizes=\"(max-width: 720px) 100vw, 720px\" \/><\/a><\/p>\n<h2 lang=\"pt-PT\"><strong>Come sei riuscito a raggiungere i tuoi obiettivi?<\/strong><\/h2>\n<p>\u00c8 stato il passaggio da 8 a 80 a determinare i risultati.<\/p>\n<p><strong>Comecei por n\u00e3o falhar um \u00fanico treino nem uma \u00fanica refei\u00e7\u00e3o. Fazia treino de muscula\u00e7\u00e3o de segunda a s\u00e1bado, com descanso a quarta-feira em que fazia boxe, o que acabava por ser um bom cardio.<\/strong><\/p>\n<p>Um bom parceiro de treino ajudou bastante, pois como eu, ele tamb\u00e9m era gordo e come\u00e7amos nisto juntos, conseguimos os dois puxando um pelo outro.<\/p>\n<p>Comecei por criar tamb\u00e9m uma pasta p\u00fablica no Facebook e fui postando as minhas altera\u00e7\u00f5es, algumas refei\u00e7\u00f5es e algumas fotos no gin\u00e1sio, o que me motivava bastante ao ler os coment\u00e1rios de pessoal conhecido e n\u00e3o s\u00f3, a reconhecerem o trabalho e a dar for\u00e7a.<\/p>\n<p>Ao inicio fiquei reticente de colocar fotos pois o pessoal portugu\u00eas \u00e9 muito critico, come\u00e7am logo com as t\u00edpicas frases &#8220;Olha este a armar-se&#8221; ou &#8220;Olha este tem a mania que j\u00e1 sabe treinar&#8221; mas por acaso lidei e lido bem com isso, at\u00e9 porque tenho a hip\u00f3tese de chegar um dia, apagar tudo e acaba-se a informa\u00e7\u00e3o.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-3603\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/14.jpg\" alt=\"Yuri francese\" width=\"400\" height=\"601\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/14.jpg 479w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/14-200x300.jpg 200w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/14-8x12.jpg 8w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/14-199x300.jpg 199w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/14-13x20.jpg 13w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p><strong>Usei tamb\u00e9m muitos dos treinos, ideias, alimenta\u00e7\u00e3o de pessoal que faz v\u00eddeos no youtube e blogs, ajudou-me bastante a separar treinos, escolher suplementos e aprender algo sobre eles, a elaborar dietas, etc.<\/strong><\/p>\n<p>Sem d\u00favida que a internet me ajudou muito neste campo pois os v\u00eddeos do Felipe Franco, Anderson Barbosa, Danilo Fran\u00e7a e do Sardinha s\u00e3o bastante informativos. Baseei-me muito nestes bloggers no meu percurso e como s\u00e3o em portugu\u00eas \u00e9 bastante mais f\u00e1cil.<\/p>\n<p>Agora consigo elaborar as minhas dietas e treinos, obtendo assim melhores resultados, e at\u00e9 o fa\u00e7o para algumas pessoas menos informadas do que eu, j\u00e1 consigo explicar erros que fiz para que eles n\u00e3o os cometam.<\/p>\n<h2 lang=\"pt-PT\"><strong>Quali sono state le maggiori difficolt\u00e0 che hai incontrato lungo il percorso?<\/strong><\/h2>\n<p>As dificuldades a n\u00edvel mental s\u00e3o as piores, porque a comida \u00e9 um vicio e \u00e9 das melhores coisas da\u00a0vida, e eu gosto de comer!<\/p>\n<p>Ter de manter o foco e saber dizer n\u00e3o a jantares menos interessantes do ponto de vista dos meus objetivos.<\/p>\n<p><strong>\u00c9 necess\u00e1ria alguma for\u00e7a de vontade, pois chegar a casa do trabalho j\u00e1 cansado, ir treinar, voltar exausto e ainda ter de ir preparar as refei\u00e7\u00f5es todos os dias para o dia seguinte \u00e9 mesmo muito desgastante, e isto n\u00e3o \u00e9 um dia ou dois nesta rotina, s\u00e3o anos assim e eu vou para o 4\u00ba ano seguido.<\/strong><\/p>\n<p><strong><img decoding=\"async\" class=\"aligncenter wp-image-3605\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/12.jpg\" alt=\"Intervista a iuri frances\" width=\"400\" height=\"601\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/12.jpg 479w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/12-200x300.jpg 200w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/12-8x12.jpg 8w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/12-199x300.jpg 199w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/12-13x20.jpg 13w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/strong><\/p>\n<p>Depois mesmo a n\u00edvel pessoal tamb\u00e9m \u00e9 complicado, ir a casa da m\u00e3e comer e ela ter de fazer comida diferente s\u00f3 para mim, ir jantar a casa de amigos e levar a caixa de comida a parte, ir de f\u00e9rias e j\u00e1 levar imensas refei\u00e7\u00f5es preparadas para os dias que vou estar fora de casa, evitar discotecas, festas, etc, n\u00e3o \u00e9 f\u00e1cil.<\/p>\n<p>Mesmo as pessoas mais chegadas como a fam\u00edlia, amigos e namorada \u00e9 necess\u00e1ria alguma &#8220;paci\u00eancia&#8221; e que agrade\u00e7o bastante.<\/p>\n<p>Agora j\u00e1 n\u00e3o \u00e9 bem assim, j\u00e1 posso ter uma alimenta\u00e7\u00e3o mais variada, cometer alguns excessos, esticar-me muito mais!<\/p>\n<p><strong>A ideia era fazer um bom trabalho de inicio e levar mesmo at\u00e9 ao fim sem falhas, esse trabalho foi feito e agora \u00e9 gerir as coisas e usar um meio-termo.<\/strong><\/p>\n<h2 lang=\"pt-PT\"><strong>Che dieta hai seguito?<\/strong><\/h2>\n<p>Segui v\u00e1rias dietas ao longo dos meses que fui treinando.<\/p>\n<p>Fui sempre variando a alimenta\u00e7\u00e3o desde hidratos altos, m\u00e9dios, baixos, zero, usar dias do lixo e outras vezes n\u00e3o.<br \/>\nVariar os hidratos de carbono e a prote\u00edna ao longo do dia, cortar os HC ap\u00f3s as 18 horas ou n\u00e3o.<\/p>\n<p><span style=\"text-decoration: underline;\">Enfim, fui testando v\u00e1rias coisas e vendo o que funcionava melhor.<\/span><\/p>\n<h3 style=\"text-align: left;\"><strong>Dieta\u00a0Atual<\/strong><\/h3>\n<p style=\"text-align: left;\"><strong>Pequeno-Almo\u00e7o<\/strong><\/p>\n<ul style=\"text-align: left;\">\n<li>Patata dolce<\/li>\n<li>Petto di pollo<\/li>\n<li>Arachidi<\/li>\n<li>Vitamina C<\/li>\n<li>L-glutammina<\/li>\n<li>BCAA&#8217;s<\/li>\n<\/ul>\n<p style=\"text-align: left;\"><strong>Meio da manh\u00e3<img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-3592\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/13.jpg\" alt=\"Yuri francese\" width=\"400\" height=\"601\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/13.jpg 479w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/13-200x300.jpg 200w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/13-8x12.jpg 8w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/13-13x20.jpg 13w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/13-199x300.jpg 199w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/strong><\/p>\n<ul style=\"text-align: left;\">\n<li>Petto di pollo<\/li>\n<li>Arachidi<\/li>\n<li>Multivitaminico<\/li>\n<\/ul>\n<p style=\"text-align: left;\"><strong>Pranzo<\/strong><\/p>\n<ul style=\"text-align: left;\">\n<li>Patata dolce<\/li>\n<li>Petto di pollo<\/li>\n<li>Broccoli<\/li>\n<\/ul>\n<p style=\"text-align: left;\"><strong>Met\u00e0 pomeriggio<\/strong><\/p>\n<ul style=\"text-align: center;\">\n<li style=\"text-align: left;\">Albumi<\/li>\n<li style=\"text-align: left;\">Petto di pollo<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"text-align: left;\"><strong>Pr\u00e9-Treino<\/strong><\/p>\n<ul style=\"text-align: left;\">\n<li>Patata dolce<\/li>\n<li>Petto di pollo<\/li>\n<li>BCAA&#8217;s<\/li>\n<\/ul>\n<p style=\"text-align: left;\"><strong>Post-allenamento<\/strong><\/p>\n<ul style=\"text-align: left;\">\n<li>Destrosio<\/li>\n<li>siero<\/li>\n<li>BCAA&#8217;s<\/li>\n<li>L-glutammina<\/li>\n<li>Banana<\/li>\n<\/ul>\n<p style=\"text-align: left;\"><strong>Per pranzare<\/strong><\/p>\n<ul style=\"text-align: left;\">\n<li>Petto di pollo<\/li>\n<li>Broccoli<\/li>\n<li>Patata dolce<\/li>\n<\/ul>\n<p style=\"text-align: left;\"><strong>Cena<\/strong><\/p>\n<ul>\n<li style=\"text-align: left;\">Arachidi<\/li>\n<li style=\"text-align: left;\">Albumi<\/li>\n<\/ul>\n<h2 lang=\"pt-PT\"><strong>Che piano di allenamento hai seguito?<\/strong><\/h2>\n<p>\u00c8 stato lo stesso con la formazione.<\/p>\n<p>Comecei por treinar normalmente dois m\u00fasculos por dia, depois passei para um m\u00fasculo por dia.<\/p>\n<p>Testei v\u00e1rios tipos de treino como por exemplo o <a href=\"https:\/\/ginasiovirtual.com\/plano-de-treino-fst-7\/\">FST-7<\/a>, t\u00e9cnicas mais avan\u00e7adas como drop-sets, rest pause, variar o descanso de 20 segundos a 1 minuto, s\u00e9ries com movimento mais lento e outras mais r\u00e1pido, s\u00e9ries com muito pouco peso e com pouco peso e em certas fases cardio em jejum.<\/p>\n<p><span style=\"text-decoration: underline;\">Stavo testando e imparando ci\u00f2 che mi si addiceva meglio.<\/span><\/p>\n<p><span style=\"text-decoration: underline;\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-3641 aligncenter\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/905819_677310422304645_6658426651100337772_o.jpg\" alt=\"905819_677310422304645_6658426651100337772_o\" width=\"400\" height=\"601\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/905819_677310422304645_6658426651100337772_o.jpg 639w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/905819_677310422304645_6658426651100337772_o-200x300.jpg 200w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/905819_677310422304645_6658426651100337772_o-8x12.jpg 8w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/905819_677310422304645_6658426651100337772_o-610x916.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/905819_677310422304645_6658426651100337772_o-13x20.jpg 13w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/905819_677310422304645_6658426651100337772_o-199x300.jpg 199w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/905819_677310422304645_6658426651100337772_o-600x901.jpg 600w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/span><\/p>\n<h3><strong>Formazione attuale<\/strong><\/h3>\n<h4><strong>Treino A &#8211; Pernas (anterior) e g\u00eameos<\/strong><\/h4>\n<ul>\n<li><a title=\"Estensione della gamba\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\"  rel=\"noopener noreferrer\">Estensione della gamba<\/a> em super s\u00e9rie com Hack Leg 20-15-12-10<\/li>\n<li><a title=\"Premere\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\"  rel=\"noopener noreferrer\">Premere<\/a> 20-15-15-12-12-10<\/li>\n<li><a title=\"Tozzo\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener noreferrer\">Tozzo<\/a> 15-12-12-10<\/li>\n<li>Adduttore 20-20-20<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/gemeos.png\"  rel=\"noopener noreferrer\">G\u00eameos sentado<\/a> 4 s\u00e9ries 20-40 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h4><strong>Treino B &#8211; Peitoral<\/strong><\/h4>\n<ul>\n<li><a title=\"Pressa per pettorali inclinata\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-inclinado\/\"  rel=\"noopener noreferrer\">Pressa inclinata<\/a> 20-15-12-10-10<\/li>\n<li>Panca articolata 15-15-15-15<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/declinado.jpg\"  rel=\"noopener noreferrer\">Rifiuta la panca<\/a> 15-15-15-15<\/li>\n<li><a title=\"Aperture\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas\/\"  rel=\"noopener noreferrer\">Aperture<\/a> &#8211; com rest pause 12-12-12<\/li>\n<li>Abdominais 4 s\u00e9ries<\/li>\n<\/ul>\n<h4><strong>Treino C &#8211; Costas<\/strong><\/h4>\n<ul>\n<li><a title=\"Fila con bilanciere\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-barra\/\"  rel=\"noopener noreferrer\">Fila con bilanciere<\/a> 20-15-12-12-10<\/li>\n<li><a title=\"Prospetti\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes\/\"  rel=\"noopener noreferrer\">Prospetti<\/a> 4 s\u00e9ries at\u00e9 a falha<\/li>\n<li>Pulldown atr\u00e1s da nuca 15-15-15-15<\/li>\n<li><a title=\"Fila di manubri\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-halter\/\"  rel=\"noopener noreferrer\">Fila unilaterale<\/a> &#8211; Sem descanso 15-15-15<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/puxada-invertida.jpg\"  rel=\"noopener noreferrer\">Inclinare Tirare indietro <\/a>&#8211; pega supinada 15-12-12-10<\/li>\n<\/ul>\n<h4><strong>Treino D &#8211; Pernas (posterior)<\/strong><\/h4>\n<ul>\n<li><a title=\"Curl per le gambe\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\"  rel=\"noopener noreferrer\">Arricciatura delle gambe<\/a> 20-18-15-12-12-10<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/cadeira-flexora.jpg\"  rel=\"noopener noreferrer\">Sedia flessore<\/a> 15-15-15-15-15<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/curl_femoral_pie.bmp\"  rel=\"noopener noreferrer\">Curl Femural em p\u00e9<\/a> &#8211; Sem descanso &#8211; 4 s\u00e9ries 10-12 repeti\u00e7\u00f5es<\/li>\n<li>Rapitore 20-20-20-20<\/li>\n<li>Gl\u00fateos M\u00e1quina 20-20-20<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/gemeos-maq.jpg\"  rel=\"noopener noreferrer\">G\u00eameos em p\u00e9<\/a> 4 s\u00e9ries 20-40 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-3637 aligncenter\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/2.jpg\" alt=\"2\" width=\"400\" height=\"300\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/2.jpg 720w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/2-300x225.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/2-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/2-610x458.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/2-600x450.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/2-20x15.jpg 20w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h4><strong>Treino E &#8211; Ombros<\/strong><\/h4>\n<ul>\n<li><a title=\"Pressa per spalle alla caviglia\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\"  rel=\"noopener noreferrer\">Pressa per le spalle<\/a> 15-15-15-15<\/li>\n<li><a title=\"Lati della cavezza\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\"  rel=\"noopener noreferrer\">Lati<\/a> 15-15-15-15<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/frontais-cabo.jpg\"  rel=\"noopener noreferrer\">Frontali con cavo<\/a> 15-15-15-15<\/li>\n<li><a title=\"Fila alta\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-alta\/\"  rel=\"noopener noreferrer\">Fila alta<\/a> &#8211; execu\u00e7\u00e3o lenta &#8211; 10-10-10-10<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/BentOverLateralRaise.jpg\"  rel=\"noopener noreferrer\">Aperture invertite<\/a> &#8211; Drop sets &#8211; 3 s\u00e9ries 8-20 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h4><strong>Treino F &#8211; Bra\u00e7os<\/strong><\/h4>\n<ul>\n<li><a title=\"Macchina per l&#039;estensione dei tricipiti\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/\"  rel=\"noopener noreferrer\">Extens\u00e3o tricep corda<\/a> 4 s\u00e9ries 15-20 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Tricipiti alla barra della fronte\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/tricep-a-testa-barra\/\"  rel=\"noopener noreferrer\">Tr\u00edceps com barra<\/a> 15-15-15<\/li>\n<li>Tr\u00edceps no banco 15-15-15-15<\/li>\n<li><a title=\"Curl con barra per bicipiti\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\"  rel=\"noopener noreferrer\">Arricciatura con barra<\/a> 15-15-15-15<\/li>\n<li><a title=\"Panca per concentrati bicipiti\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-concentrado-banco\/\"  rel=\"noopener noreferrer\">Ricciolo concentrato<\/a> 15-15-15-15<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/rosca_inclinada.jpg\"  rel=\"noopener noreferrer\">Curl alternati sulla panca inclinata<\/a> 15-15-15-15<\/li>\n<\/ul>\n<h2 lang=\"pt-PT\"><strong>Che integratori hai usato?<\/strong><\/h2>\n<p>No inicio gastei muito dinheiro mal gasto com suplementos, pois pensava que a quantidade levava \u00e0 qualidade e n\u00e3o \u00e9 bem assim.<\/p>\n<p>Tomei muita coisa em que o \u00fanico resultado\u00a0foi tirar dinheiro da carteira.<\/p>\n<p><strong>Agora a minha suplementa\u00e7\u00e3o \u00e9 sempre a mesma independentemente da fase em que me encontre, variando apenas as quantidades.<\/strong><\/p>\n<p>Os suplementos que utilizo\u00a0s\u00e3o:<\/p>\n<ul>\n<li><a title=\"Tutto sulle proteine del siero di latte\" href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\"  rel=\"noopener noreferrer\">Proteine del siero di latte<\/a><\/li>\n<li>Destrosio<\/li>\n<li>Glutammina<\/li>\n<li><a title=\"Creatina\" href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-a-creatina\/\"  rel=\"noopener noreferrer\">Creatina<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-bcaas\/\"  rel=\"noopener noreferrer\">BCAA&#8217;s<\/a><\/li>\n<li><a title=\"Multivitaminico\" href=\"https:\/\/ginasiovirtual.com\/o-que-e\/multivitaminico\/\"  rel=\"noopener noreferrer\">Multivitaminico<\/a><\/li>\n<li>Vitamina C<\/li>\n<\/ul>\n<p><a href=\"http:\/\/tidd.ly\/bdc18619\" target=\"_blank\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-3613 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/11.jpg\" alt=\"11\" width=\"720\" height=\"478\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/11.jpg 720w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/11-300x199.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/11-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/11-600x398.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/11-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/11-610x405.jpg 610w\" sizes=\"(max-width: 720px) 100vw, 720px\" \/><\/a><\/p>\n<h2 lang=\"pt-PT\"><strong>Quais os conselhos que darias a algu\u00e9m que tamb\u00e9m queira transformar o seu corpo?<\/strong><\/h2>\n<p>Dimentica quello che dicono, dicono o dicono, fallo per te e per te stessa. Se vuoi davvero farlo.<\/p>\n<p><strong>Custa? Sim custa, mas \u00e9 poss\u00edvel.<\/strong><\/p>\n<p>E esquece aqueles que dizem que s\u00f3 consegues com drogas ou \u00e9 mais r\u00e1pido com drogas. Ser mais r\u00e1pido \u00e9, mas, ser\u00e1 que justifica? Tens de analisar o que vale a pena para o que queres. Eu n\u00e3o usei uma \u00fanica droga at\u00e9 porque por motivos de sa\u00fade n\u00e3o posso e foi poss\u00edvel. N\u00e3o ficas nenhum Olimpia mas para ter um bom corpo e fitness consegue-se, <strong>n\u00e3o esperes \u00e9 conseguir em 2 meses!<\/strong><br \/>\nQuanti anni hai impiegato per ingrassare? 6 o 7 anni? E tu vuoi perdere peso in 3 mesi?<\/p>\n<p><strong>D\u00e1 tempo ao tempo, sem falhas<\/strong>, porque quando comias mal tamb\u00e9m n\u00e3o falhavas, era todos os dias, certo? Ent\u00e3o faz desta vez o contr\u00e1rio. Faz bem todos os dias que o corpo vai ao lugar, devagar.<br \/>\nN\u00e3o ser escravo da dieta mas para apertar ao inicio, tem que ser. Depois mais tarde podes dar umas folgas, mas para come\u00e7ar \u00e9 a s\u00e9rio.<\/p>\n<p><strong>Isto \u00e9 a minha opini\u00e3o e foi o que eu fiz.<\/strong><\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/6.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-3586\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/6.jpg\" alt=\"6\" width=\"720\" height=\"506\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/6.jpg 720w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/6-300x210.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/6-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/6-600x421.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/6-20x14.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/6-610x429.jpg 610w\" sizes=\"(max-width: 720px) 100vw, 720px\" \/><\/a><\/p>\n<p>O meu contacto de facebook \u00e8 <span style=\"color: #0000ff;\"><span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.facebook.com\/Yurifrances\" target=\"_blank\">https:\/\/www.facebook.com\/Yurifrances<\/a><\/span><\/span><\/p>\n<p>N\u00e3o aceito pessoal que n\u00e3o conhe\u00e7o porque se torna dif\u00edcil de gerir, mas tenho uma pasta p\u00fablica com a minha evolu\u00e7\u00e3o, etc.<br \/>\nPer qualsiasi altro argomento puoi inviare un messaggio e ti risponder\u00f2.<\/p>\n<p>Muitas das mensagens que recebo \u00e9 a perguntar se n\u00e3o penso em competir.<br \/>\nJ\u00e1 pensei nisso mas o n\u00edvel e qualidade dos participantes em 1,77cm \u00e9 muito superior ao meu, ainda me falta massa muscular e maior defini\u00e7\u00e3o para estar ao n\u00edvel deles. Treino como sei e com os meios que tenho.<br \/>\nPoderei um dia pensar nisso mas n\u00e3o tenho conhecimentos das poses, do que \u00e9 realmente importante no palco, o que focar, o que fazer, etc.<\/p>\n<p>\u00c9 algo que se um dia pensar em ir ter essa experi\u00eancia tenho de me dedicar.<\/p>","protected":false},"excerpt":{"rendered":"<p>Entrevista ao atleta Iuri Frances. Nome : Iuri Franc\u00eas Idade : 30 Anos Altura : 1,77cm Peso inicial : 99kg Peso atual\u00a0: 77kg O que [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":34126,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"Entrevista Iuri Frances: Descubra a Transforma\u00e7\u00e3o Incr\u00edvel","_seopress_titles_desc":"Descubra como Iuri Frances mudou sua vida! 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