{"id":4158,"date":"2015-01-15T19:17:18","date_gmt":"2015-01-15T19:17:18","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=4158"},"modified":"2021-04-16T06:02:59","modified_gmt":"2021-04-16T05:02:59","slug":"dieta-e-formazione-sergi-costanza","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/it\/dieta-e-treino-sergi-constance\/","title":{"rendered":"Dieta e allenamento \u2013 Sergi Constance"},"content":{"rendered":"<h2><strong>Dieta, treino e suplementa\u00e7\u00e3o do atleta Sergi Constance<\/strong><\/h2>\n<h2><!--more--><\/h2>\n<p>Sergi Constance \u00e9 um atleta espanhol, representa a marca <a href=\"https:\/\/ginasiovirtual.com\/myproteinhp\"  rel=\"noopener noreferrer\">La mia proteina<\/a> e \u00e9 atualmente WBFF PRO.<\/p>\n<p align=\"LEFT\">\u00c8 alto 1,85, pesa 94 kg e ha 26 anni.<\/p>\n<p align=\"LEFT\"><span style=\"text-decoration: underline;\">Scopri di seguito il suo piano di allenamento, la dieta e gli integratori che utilizza.<\/span><\/p>\n<h1 style=\"text-align: center;\"><strong>Formazione<\/strong><\/h1>\n<p>Sergi Constance faz treino de muscula\u00e7\u00e3o 5 vezes por semana,\u00a0trabalhando cada m\u00fasculo uma vez por semana, dois m\u00fasculos por treino.<\/p>\n<p>Aposta normalmente em 3 ou 4 s\u00e9ries por exerc\u00edcio e as repeti\u00e7\u00f5es variam bastante, andando a maior parte das vezes entre as 10-15 repeti\u00e7\u00f5es por s\u00e9rie.<\/p>\n<p>Para al\u00e9m disso, faz tamb\u00e9m treino cardiovascular tr\u00eas vezes por semana.<\/p>\n<h2 style=\"text-align: center;\"><strong>Segunda-feira \u2013 Quadriceps\/G\u00e9meos<\/strong><\/h2>\n<ul style=\"text-align: left;\">\n<li><a title=\"Estensione della gamba\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\"  rel=\"noopener noreferrer\">Estensione della gamba<\/a> \u2013 5 s\u00e9ries x 20 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Tozzo\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener noreferrer\">Tozzo<\/a> \u2013 4 serie x 15 ripetizioni<\/li>\n<li><a title=\"Premere\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\"  rel=\"noopener noreferrer\">Premere<\/a> \u2013 4 serie x 15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/leg-extension-uma-perna.jpg\"  rel=\"noopener noreferrer\">Estensione della gamba con una gamba<\/a> \u2013 3 s\u00e9ries x 20 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/12\/gemeos-sentado.jpg\"  rel=\"noopener noreferrer\">Sollevamento polpacci da seduti<\/a> \u2013 4 serie x 10 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/12\/gemeos-em-pe.jpg\"  rel=\"noopener noreferrer\">Sollevamento del polpaccio in piedi<\/a> \u2013 3 x 8-12 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-5085 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/10376733_710838815661171_8675466608464666345_n.jpg\" alt=\"Sergio Costanza\" width=\"800\" height=\"800\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/10376733_710838815661171_8675466608464666345_n.jpg 800w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/10376733_710838815661171_8675466608464666345_n-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/10376733_710838815661171_8675466608464666345_n-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/10376733_710838815661171_8675466608464666345_n-768x768.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/10376733_710838815661171_8675466608464666345_n-12x12.jpg 12w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/10376733_710838815661171_8675466608464666345_n-20x20.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/10376733_710838815661171_8675466608464666345_n-600x600.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/10376733_710838815661171_8675466608464666345_n-70x70.jpg 70w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/10376733_710838815661171_8675466608464666345_n-610x610.jpg 610w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/strong><\/h2>\n<h2 style=\"text-align: center;\"><strong>Ter\u00e7a-feira \u2013 Peito\/Triceps<\/strong><\/h2>\n<ul style=\"text-align: left;\">\n<li><a title=\"Distensione su panca inclinata\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-inclinado\/\"  rel=\"noopener noreferrer\">Distensione su panca inclinata<\/a> \u2013 5 s\u00e9ries x 10-20 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/press-martelo-inclinado.jpg\"  rel=\"noopener noreferrer\">Pressa a martello inclinata<\/a> \u2013 4 s\u00e9ries x 10-15 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Aperture\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas\/\"  rel=\"noopener noreferrer\">Aperture<\/a> \u2013 4 serie x 10 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/declinado.png\"  rel=\"noopener noreferrer\">Rifiuta la pressa per il petto<\/a> \u2013 4 serie x 8-12 ripetizioni<\/li>\n<li><a title=\"Fondi\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/fundos\/\"  rel=\"noopener noreferrer\">Fondi<\/a> \u2013 3 serie x 10 ripetizioni<\/li>\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 tr\u00edceps<\/a> \u2013 3 serie x 10 ripetizioni<\/li>\n<li><a title=\"Tricipiti alla barra della fronte\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/tricep-a-testa-barra\/\"  rel=\"noopener noreferrer\">Tricep \u00e1 testa com barra inclinado<\/a> \u2013 4 serie x 10 ripetizioni<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Quarta-feira \u2013 Costas\/Bicep<\/strong><\/h2>\n<ul style=\"text-align: left;\">\n<li><a title=\"Macchina per tirare gi\u00f9\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\"  rel=\"noopener noreferrer\">Il pulldown va largo<\/a> \u2013 4 serie x 10 ripetizioni<\/li>\n<li><a title=\"Fila con bilanciere\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-barra\/\"  rel=\"noopener noreferrer\">Fila con bilanciere<\/a> \u2013 4 serie x 10 ripetizioni<\/li>\n<li><a title=\"Fila di manubri\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-halter\/\"  rel=\"noopener noreferrer\">Fila di manubri <\/a>\u2013 3 s\u00e9ries x 10-15 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/pulldown-invertido.jpg\"  rel=\"noopener noreferrer\">Pulldown con presa inversa<\/a> \u2013 3 s\u00e9ries x 10-15 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Peso morto\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\"  rel=\"noopener noreferrer\">Peso morto<\/a> \u2013 4 serie x 10 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/curl-martelo.jpg\"  rel=\"noopener noreferrer\">Ricciolo a martello<\/a> \u2013 3 s\u00e9ries x 10-15 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Concentrato per cavezza per bicipiti\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-halter-concentrado\/\"  rel=\"noopener noreferrer\">Concentrato per bicipiti con manubri<\/a> \u2013 3 s\u00e9ries x 10-15 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p style=\"text-align: left;\"><span style=\"text-decoration: underline;\"><strong>Quinta-feira \u2013 Descanso<\/strong><\/span><\/p>\n<p style=\"text-align: left;\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/Sergi-Constance-4.jpg\"><img decoding=\"async\" class=\"wp-image-11507 size-full aligncenter\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/Sergi-Constance-4.jpg\" alt=\"Integratori Sergi Costanza\" width=\"1368\" height=\"728\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/Sergi-Constance-4.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/Sergi-Constance-4-300x160.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/Sergi-Constance-4-768x409.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/Sergi-Constance-4-1300x691.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/Sergi-Constance-4-18x10.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/Sergi-Constance-4-600x319.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/Sergi-Constance-4-620x330.jpg 620w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/Sergi-Constance-4-610x324.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/Sergi-Constance-4-20x11.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/Sergi-Constance-4-1024x545.jpg 1024w\" sizes=\"(max-width: 1368px) 100vw, 1368px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Sexta-feira \u2013 Ombro\/Trap\u00e9zio<\/strong><\/h2>\n<ul style=\"text-align: left;\">\n<li><a title=\"Pressa per spalle alla caviglia\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\"  rel=\"noopener noreferrer\">Pressa per spalle con manubri<\/a> \u2013 4 s\u00e9ries x 10-20 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/laterais-sentado.jpg\"  rel=\"noopener noreferrer\">Lati di seduta<\/a> \u2013 4 s\u00e9ries x 10-20 repeti\u00e7\u00f5es<\/li>\n<li>Posteriores na m\u00e1quina \u2013 4 s\u00e9ries x 10-20 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Fila alta\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-alta\/\"  rel=\"noopener noreferrer\">Fila alta<\/a> \u2013 4 s\u00e9ries x 10-20 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/dumbbell-shrug.jpg\"  rel=\"noopener noreferrer\">Alza le spalle con manubri<\/a> \u2013 4 s\u00e9ries x 10-20 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>S\u00e1bado \u2013 Isquiotibiais\/Abs<\/strong><\/h2>\n<ul style=\"text-align: left;\">\n<li><a title=\"Curl per le gambe\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\"  rel=\"noopener noreferrer\">Arricciatura delle gambe<\/a> \u2013 4 s\u00e9ries x 15-20 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/peso-morto-perna-esticada.jpg\"  rel=\"noopener noreferrer\">Gambe dritte a peso morto<\/a> \u2013 4 s\u00e9ries x 6-12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/leg-curl-uma-perna.jpg\"  rel=\"noopener noreferrer\">Leg curl con una gamba<\/a> \u2013 4 s\u00e9ries x 10-20 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Crunch\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/crunch\/\"  rel=\"noopener noreferrer\">Crunch addominale<\/a> \u2013 3 serie x 15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/pernas-suspensao.jpg\"  rel=\"noopener noreferrer\">Sollevamento delle gambe in sospensione<\/a> \u2013 3 s\u00e9ries x 20 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p style=\"text-align: left;\"><span style=\"text-decoration: underline;\"><strong>Domingo \u2013 Descanso<\/strong><\/span><\/p>\n<p style=\"text-align: left;\">\n<p style=\"text-align: center;\">\n<h1 style=\"text-align: center;\"><strong>Cardio<\/strong><\/h1>\n<p>O treino cardiovascular de Sergi Constance \u00e9 de baixa intensidade e \u00e9 feito 3 vezes por semana, entre 30 a 45 minutos.<\/p>\n<p>A sua escolha recai normalmente na passadeira, utilizando alguma inclina\u00e7\u00e3o mas mantendo a intensidade baixa.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/10846461_729657827112603_7629026012256949147_n.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-5087 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/10846461_729657827112603_7629026012256949147_n.jpg\" alt=\"Allenamento Sergi Costanza\" width=\"960\" height=\"540\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/10846461_729657827112603_7629026012256949147_n.jpg 960w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/10846461_729657827112603_7629026012256949147_n-300x169.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/10846461_729657827112603_7629026012256949147_n-768x432.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/10846461_729657827112603_7629026012256949147_n-18x10.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/10846461_729657827112603_7629026012256949147_n-20x11.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/10846461_729657827112603_7629026012256949147_n-390x220.jpg 390w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/10846461_729657827112603_7629026012256949147_n-610x343.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/10846461_729657827112603_7629026012256949147_n-600x338.jpg 600w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h1 style=\"text-align: center;\"><strong>Dieta<\/strong><\/h1>\n<p>A dieta de Sergi Constance n\u00e3o foge muito ao que estamos habituados a ver.<\/p>\n<p>Faz 6 refei\u00e7\u00f5es di\u00e1rias, em que apenas 4 delas cont\u00eam fontes directas de hidratos de carbono, fazendo duas refei\u00e7\u00f5es por dia apenas com fontes de prote\u00edna e gordura.<\/p>\n<ul>\n<li style=\"text-align: left;\"><strong>Pasto 1<\/strong><\/li>\n<li>Avena<\/li>\n<li>2 uova<\/li>\n<li>6 albumi<\/li>\n<\/ul>\n<ul>\n<li style=\"text-align: left;\"><strong>Pasto 2<\/strong><\/li>\n<li>6 cracker di riso<\/li>\n<li>carne rossa<\/li>\n<li>Noccioline<\/li>\n<\/ul>\n<ul>\n<li style=\"text-align: left;\"><strong>Pasto 3<\/strong><\/li>\n<li>riso bianco<\/li>\n<li>Pollo<\/li>\n<li>pomodori<\/li>\n<li>Noccioline<\/li>\n<\/ul>\n<ul>\n<li style=\"text-align: left;\"><strong>Pasto 4<\/strong><\/li>\n<li>2 cracker di riso<\/li>\n<li>Batido de prote\u00edna isolada com glutamina<\/li>\n<\/ul>\n<ul>\n<li style=\"text-align: left;\"><strong>Pasto 5<br \/>\n<\/strong><\/li>\n<li>Tonno<\/li>\n<li>Verdure<\/li>\n<li>Noccioline<\/li>\n<\/ul>\n<ul>\n<li style=\"text-align: left;\"><strong>Pasto 6<\/strong><\/li>\n<li style=\"text-align: left;\">Salmone<\/li>\n<li style=\"text-align: left;\">Verdure<\/li>\n<li style=\"text-align: left;\">Noccioline<\/li>\n<\/ul>\n<h2><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/sergi-constance.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-5086 size-large\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/sergi-constance-1024x489.jpg\" alt=\"dieta sergi costanza\" width=\"620\" height=\"296\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/sergi-constance-1024x489.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/sergi-constance-300x143.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/sergi-constance-768x367.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/sergi-constance-1300x620.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/sergi-constance-18x9.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/sergi-constance-20x10.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/sergi-constance-610x291.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/sergi-constance-600x286.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/sergi-constance.jpg 1320w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/a><\/h2>\n<h1 style=\"text-align: center;\"><strong>Supplementi<\/strong><\/h1>\n<p>Para terminar, apresentamos\u00a0os suplementos utilizados por este atleta.<\/p>\n<ul>\n<li><a title=\"Multivitaminico\" href=\"https:\/\/ginasiovirtual.com\/o-que-e\/multivitaminico\/\">Multivitaminico<\/a><\/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>\u00d3xido n\u00edtrico<\/li>\n<li><a title=\"Tutto sulle proteine del siero di latte\" href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\">Prote\u00edna whey isolada<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-melhor-suplemento-de-caseina\/\"  rel=\"noopener noreferrer\">Caseina<\/a><\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.facebook.com\/sergiconstanceweb\" target=\"_blank\" rel=\"noopener noreferrer\">Facebook Sergi Costanza<\/a><\/p>\n<p>Instagram Sergi Costanza<\/p>\n<p>Sito web<\/p>\n<p>Informa\u00e7\u00e3o retirada dos sites sergiconstance.com \/ cutandjacked.com \/ simplyshredded.com<\/p>","protected":false},"excerpt":{"rendered":"<p>Dieta, treino e suplementa\u00e7\u00e3o do atleta Sergi Constance<\/p>","protected":false},"author":1218,"featured_media":5083,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Sergi Constance: Dieta e Treino do WBFF PRO","_seopress_titles_desc":"Explore a dieta, treino e suplementos de Sergi Constance, atleta WBFF PRO. 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s\u00e9ries x 15-20 repeti\u00e7\u00f5es\\r\\n \\tPeso-morto pernas esticadas \u2013 4 s\u00e9ries x 6-12 repeti\u00e7\u00f5es\\r\\n \\tLeg curl com uma perna \u2013 4 s\u00e9ries x 10-20 repeti\u00e7\u00f5es\\r\\n \\tAbdominal crunch \u2013 3 s\u00e9ries x 15 repeti\u00e7\u00f5es\\r\\n \\tEleva\u00e7\u00e3o de pernas em suspens\u00e3o \u2013 3 s\u00e9ries x 20 repeti\u00e7\u00f5es\\r\\n\\r\\nDomingo \u2013 Descanso\\r\\n\\r\\n\\r\\n\\r\\nCardio\\r\\nO treino cardiovascular de Sergi Constance \u00e9 de baixa intensidade e \u00e9 feito 3 vezes por semana, entre 30 a 45 minutos.\\r\\n\\r\\nA sua escolha recai normalmente na passadeira, utilizando alguma inclina\u00e7\u00e3o mas mantendo a intensidade baixa.\\r\\n\\r\\n\\r\\nDieta\\r\\nA dieta de Sergi Constance n\u00e3o foge muito ao que estamos habituados a ver.\\r\\n\\r\\nFaz 6 refei\u00e7\u00f5es di\u00e1rias, em que apenas 4 delas cont\u00eam fontes directas de hidratos de carbono, fazendo duas refei\u00e7\u00f5es por dia apenas com 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