{"id":4504,"date":"2015-02-03T00:37:17","date_gmt":"2015-02-03T00:37:17","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=4504"},"modified":"2019-09-12T12:14:04","modified_gmt":"2019-09-12T11:14:04","slug":"piano-workout-split-5xweek","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/it\/plano-treino-split-5xsemana\/","title":{"rendered":"Piano di allenamento diviso: 5 volte a settimana"},"content":{"rendered":"<h2><strong>Piano di allenamento suddiviso per gruppi muscolari con 5 allenamenti settimanali<\/strong><\/h2>\n<h1><!--more--><\/h1>\n<p>Piano di allenamento per aumentare la massa muscolare in combinazione con una dieta <a title=\"Ipercalorico\/ipocalorico\" href=\"https:\/\/ginasiovirtual.com\/nutricao\/hipercaloricahipocalorica\/\">ipercalorico<\/a>.<\/p>\n<p>Ogni muscolo verr\u00e0 allenato una volta alla settimana.<\/p>\n<h4><strong>Allenamento A \u2013 Gambe<\/strong><\/h4>\n<ul>\n<li><a title=\"Tozzo\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\">Tozzo<\/a> \u2013 4 serie x 8 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/09\/Stiff-Leg-Deadlift.jpg\">Stacco con gambe dritte<\/a>\u00a0\u2013 3 serie x 10 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/02\/lunges-com-barra.jpg\">Affondi con bilanciere<\/a> \u2013 4 serie x 12 ripetizioni<\/li>\n<li><a title=\"Curl per le gambe\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\">Arricciatura delle gambe<\/a> \u2013 3 serie x 12 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/09\/gemeos-maquina-sentado.jpg\">Sollevamento del polpaccio da seduto<\/a> \u2013 4 serie x 12 ripetizioni<\/li>\n<\/ul>\n<h4><strong>Allenamento B \u2013 Petto<\/strong><\/h4>\n<ul>\n<li><a title=\"Distensione su panca inclinata\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-inclinado\/\">Distensione su panca inclinata<\/a> \u2013 4 serie x 8 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/02\/press-peito-declinado.jpg\">Declinare la pressa per il petto con manubri<\/a> \u2013 4 serie x 10 ripetizioni<\/li>\n<li><a title=\"Sollevamento\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/flexoes\/\">Sollevamento<\/a> \u2013 4 serie x 12 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/02\/aberturas-cabo.png\">Aperture per i cavi nel sedile<\/a> \u2013 4 serie x 15 ripetizioni<\/li>\n<\/ul>\n<p style=\"text-align: center;\">\n<h4><strong>Allenamento C \u2013 Schiena<\/strong><\/h4>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/02\/eleva\u00e7oes-invert.jpg\">Altezze invertite<\/a> \u2013 4 serie x Fino al cedimento<\/li>\n<li><a title=\"Fila di manubri\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-halter\/\">Fila di manubri<\/a> \u2013 4 serie x 10 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/02\/remada-inclinada-halter.jpg\">Remata con manubri piegati<\/a> \u2013 3 serie x 10 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/02\/face-pull.jpg\">tirare la faccia<\/a> \u2013 3 serie x 10 ripetizioni<\/li>\n<\/ul>\n<h4><strong>Allenamento D \u2013 Spalle<\/strong><\/h4>\n<ul>\n<li><a title=\"Pressa per spalle alla caviglia\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\">Pressa per spalle con manubri<\/a> \u2013 4 serie x 8 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/02\/posteriores-halter.jpg\">Muscoli posteriori della coscia con manubri seduti<\/a> \u2013 4 serie x 12 ripetizioni<\/li>\n<li><a title=\"Lati della cavezza\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\">Lati<\/a> \u2013 4 serie x 12 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/09\/shrugs.png\">Alza le spalle con manubri<\/a> \u2013 4 serie x 15 ripetizioni<\/li>\n<\/ul>\n<h4><strong>Allenamento E \u2013 Braccia e addominali<\/strong><\/h4>\n<ul>\n<li><a title=\"Distensione su panca con presa corta\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-pega-curta\/\">Distensione su panca con impugnatura corta<\/a> \u2013 4 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\/\">Estensione del tricipite sulla macchina<\/a> \u2013 4 serie x 12 ripetizioni<\/li>\n<li><a title=\"Curl con barra per bicipiti\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\">Curl bicipiti con barra<\/a> \u2013 4 serie x 12 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/02\/curl-martelo.jpg\">Curl con martello per bicipiti con manubri da seduti<\/a> \u2013 4 serie x 12 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominal-v\/\">V-Up addominale<\/a> \u2013 3 serie<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-pernas-parcial\/\">Sollevamento parziale delle gambe<\/a> \u2013 3 serie<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/rotacao-pernas\/\">Rotazione delle gambe<\/a> \u2013 3 serie<\/li>\n<\/ul>\n<ul>\n<li>L&#039;ideale sarebbe fare una pausa a met\u00e0 settimana, ad esempio: ABC riposo DE.<\/li>\n<li>Riposare tra 60 e 90 secondi tra le serie del primo esercizio di ogni allenamento.<\/li>\n<li>Per gli altri esercizi, riposatevi 60 secondi tra ogni serie.<\/li>\n<li>Il piano deve essere elaborato nell&#039;arco di 12 settimane.<\/li>\n<li>Dovresti aumentare i carichi ogniqualvolta sia possibile.<\/li>\n<li>\u00c8 essenziale un <a title=\"La dieta aumenta la massa muscolare di 3500 Kcal\" href=\"https:\/\/ginasiovirtual.com\/dieta-aumento-massa-muscular-3500-kcal\/\">buona dieta<\/a> per ottenere buoni risultati.<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Piano di allenamento suddiviso per gruppi muscolari con 5 allenamenti settimanali<\/p>","protected":false},"author":1218,"featured_media":4638,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"Plano de treino 5 vezes\/semana: Ganhe massa muscular","_seopress_titles_desc":"Transforme o seu corpo com um plano de treino 5 vezes por semana focado em ganhar massa muscular. 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