{"id":8586,"date":"2015-06-11T12:30:53","date_gmt":"2015-06-11T12:30:53","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=8586"},"modified":"2021-12-08T00:16:02","modified_gmt":"2021-12-08T00:16:02","slug":"sue-lasmar-piano-di-formazione","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/it\/sue-lasmar-plano-de-treino\/","title":{"rendered":"Sue Lasmar, il piano di formazione"},"content":{"rendered":"<h2><strong>Scopri il piano di formazione di Sue Lasmar<\/strong><\/h2>\n<p>O plano de treino da Sue Lasmar\u00a0\u00e9 feito\u00a0todos os dias, em que apenas um dos dias n\u00e3o inclui treino com pesos.<\/p>\n<p>Varia entre 3 a 4 s\u00e9ries por exerc\u00edcio e normalmente faz entre 12 a 15 repeti\u00e7\u00f5es em cada s\u00e9rie.<\/p>\n<p>Para al\u00e9m disso, treina pernas e abdominais duas vezes por semana.<\/p>\n<p>O seu treino ao domingo consiste apenas em exerc\u00edcio cardio durante 45 minutos.<\/p>\n<p>Sue Lasmar \u00e8 alta 1,73 me pesa 67 kg.<\/p>\n<p><strong>Fica a conhecer o plano de treino da Sue Lasmar\u00a0em baixo.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><strong>Segunda-feira \u2013 Ombros e Abdominais<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\">Pressa per spalle con manubri<\/a> \u2013 3 serie x 12-15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/frontais\/\">Frontali<\/a> \u2013 3 serie x 12-15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-com-cabo-unilateral\/\" data-schema-attribute=\"\">Lati con cavo<\/a> \u2013 3 serie x 12-15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/peck-deck-invertido.jpg\">Mazzo Peck invertito<\/a> \u2013 3 serie x 12-15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/press-ombro-maq.jpg\">Press de ombro na m\u00e1quina<\/a> \u2013 3 serie x 12-15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/crunche-maquina.jpg\">Crunches na m\u00e1quina<\/a> \u2013 3 s\u00e9ries x 20-25 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-das-pernas-em-suspensao\/\" data-schema-attribute=\"\">Sollevamento delle gambe in sospensione<\/a> \u2013 3 s\u00e9ries x 20-25 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/eleva\u00e7ao-pernas-inclinaod.jpg\">Eleva\u00e7\u00e3o de pernas em banco inclinado<\/a> \u2013 3 s\u00e9ries x 20-25 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/Sue-Lasmar2.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-8590 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/Sue-Lasmar2.jpg\" alt=\"citare in giudizio il piano di formazione Lasmar\" width=\"638\" height=\"640\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/Sue-Lasmar2.jpg 638w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/Sue-Lasmar2-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/Sue-Lasmar2-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/Sue-Lasmar2-12x12.jpg 12w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/Sue-Lasmar2-70x70.jpg 70w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/Sue-Lasmar2-600x602.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/Sue-Lasmar2-20x20.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/Sue-Lasmar2-610x612.jpg 610w\" sizes=\"(max-width: 638px) 100vw, 638px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Ter\u00e7a-feira \u2013 Biceps e triceps<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-halter\/\">Curl con manubri<\/a> \u2013 4 serie x 15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\">Arricciatura con barra<\/a> \u2013 4 serie x 15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-concentrado-na-maquina\/\" data-schema-attribute=\"\">Curl na m\u00e1quina<\/a> \u2013 4 serie x 15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/\">Extens\u00e3o de tr\u00edceps na m\u00e1quina<\/a> \u2013 4 serie x 15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-com-halteres-deitado\/\" data-schema-attribute=\"\">Extens\u00e3o de tr\u00edceps com halter<\/a> \u2013 4 serie x 15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/fundos\/\">Fondi<\/a> \u2013 4 serie x 15 ripetizioni<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Quarta-feira \u2013 Pernas e g\u00e9meos<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\">Estensione della gamba<\/a> \u2013 3 serie x 12 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\">Tozzo<\/a> \u2013 3 serie x 12 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\">Premere<\/a> \u2013 3 serie x 12 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/prensa-sentada.gif\">Pressa seduta<\/a> \u2013 3 serie x 12 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-de-gemeos-em-maquina-sentado\/\" data-schema-attribute=\"\">Sollevamento polpacci da seduti<\/a> \u2013 3 serie x 12 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-de-gemeos-em-pe-com-halteres\/\" data-schema-attribute=\"\">Sollevamento del polpaccio in piedi<\/a> \u2013 3 serie x 12 ripetizioni<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar-antes-e-depois.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-8592\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar-antes-e-depois.jpg\" alt=\"citare in giudizio Lasmar prima e dopo\" width=\"403\" height=\"403\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar-antes-e-depois.jpg 403w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar-antes-e-depois-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar-antes-e-depois-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar-antes-e-depois-12x12.jpg 12w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar-antes-e-depois-20x20.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar-antes-e-depois-70x70.jpg 70w\" sizes=\"(max-width: 403px) 100vw, 403px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Quinta-feira \u2013 Costas<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes\/\">Eleva\u00e7\u00f5es com pega invertida na m\u00e1quina<\/a> \u2013 3 serie x 15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\">Pulldown<\/a> \u2013 3 serie x 15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-halter\/\">Fila di manubri<\/a> \u2013 3 serie x 15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/hiperextensoes\/\" data-schema-attribute=\"\">Iperestensioni<\/a> \u2013 3 serie x 15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/lombares-maquina.jpg\">Lombares na m\u00e1quina<\/a> \u2013 3 serie x 15 ripetizioni<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar40.jpeg\"><img decoding=\"async\" class=\"aligncenter wp-image-8599 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar40.jpeg\" alt=\"citare in giudizio la formazione Lasmar\" width=\"1224\" height=\"816\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar40.jpeg 1224w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar40-300x200.jpeg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar40-768x512.jpeg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar40-18x12.jpeg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar40-1024x683.jpeg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar40-600x400.jpeg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar40-20x13.jpeg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar40-610x407.jpeg 610w\" sizes=\"(max-width: 1224px) 100vw, 1224px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Sexta-feira \u2013 Peito e abdominais<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-inclinado\/\">Distensione su panca inclinata<\/a> \u2013 3 serie x 12-15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\">Distensione su panca piana<\/a> \u2013 3 serie x 12-15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/flexoes\/\">Sollevamento<\/a> \u2013 3 serie x 12-15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-cabos\/\">incrociato<\/a> \u2013 3 serie x 12-15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peck-deck\/\">Pecca il mazzo<\/a> \u2013 3 serie x 12-15 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/crunche-maquina.jpg\">Crunches na m\u00e1quina<\/a> \u2013 3 s\u00e9ries x 20-25 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-das-pernas-em-suspensao\/\" data-schema-attribute=\"\">Sollevamento delle gambe in sospensione<\/a> \u2013 3 s\u00e9ries x 20-25 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/eleva\u00e7ao-pernas-inclinaod.jpg\">Eleva\u00e7\u00e3o de pernas em banco inclinado<\/a> \u2013 3 s\u00e9ries x 20-25 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar4.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-8593 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar4.jpg\" alt=\"Il piano di allenamento dell&#039;atleta Sue Lasmar\" width=\"1024\" height=\"768\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar4.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar4-300x225.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar4-768x576.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar4-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar4-20x15.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar4-600x450.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar4-610x458.jpg 610w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>S\u00e1bado \u2013 Isquiotibiais e gl\u00fateos<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\">Affondi camminando con manubri<\/a> \u2013 3 s\u00e9ries x 15 repeti\u00e7\u00f5es (cada perna)<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\">Tozzo<\/a> \u2013 3 serie x 12 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/peso-morto-pernas-esticadas.jpg\">Stacco con gambe dritte<\/a> \u2013 3 serie x 12 ripetizioni<\/li>\n<li><a 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\/2015\/06\/leg-curl-sentado.png\">Piegatura delle gambe da seduti<\/a> \u2013 3 serie x 12 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/leg-curl-sentado.png\">Extens\u00e3o do quadril \u2013 3 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdutores-em-maquina\/\" data-schema-attribute=\"\">Rapitori<\/a> \u2013 3 serie x 12 ripetizioni<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar10.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-8597 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar10.jpg\" alt=\"piano di allenamento completo per donne\" width=\"1024\" height=\"768\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar10.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar10-300x225.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar10-768x576.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar10-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar10-610x458.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar10-20x15.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar10-600x450.jpg 600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n<p><a href=\"https:\/\/www.facebook.com\/suelasmar?fref=ts\" target=\"_blank\">Facebook Sue Lasmar<\/a><\/p>\n<p>Informazioni tratte dal sito simplyshredded.com<\/p>","protected":false},"excerpt":{"rendered":"<p>Fica a conhecer o plano de treino da Sue Lasmar O plano de treino da Sue Lasmar\u00a0\u00e9 feito\u00a0todos os dias, em que apenas um dos [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":39538,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"Plano de Treino Sue Lasmar: Rotina Di\u00e1ria Detalhada","_seopress_titles_desc":"Acompanha o treino de Sue Lasmar: 6 dias de exerc\u00edcios desafiantes para o corpo todo, incluindo pesos e cardio. Inspira-te no plano da Sue!","_seopress_robots_index":"","_seopress_robots_follow":"","_seopress_robots_imageindex":"","_seopress_robots_snippet":"","_seopress_robots_primary_cat":"","_seopress_robots_breadcrumbs":"","_seopress_robots_freeze_modified_date":"","_seopress_robots_custom_modified_date":"","_seopress_robots_canonical":"","_seopress_social_fb_title":"","_seopress_social_fb_desc":"","_seopress_social_fb_img":"","_seopress_social_fb_img_attachment_id":0,"_seopress_social_fb_img_width":0,"_seopress_social_fb_img_height":0,"_seopress_social_twitter_title":"","_seopress_social_twitter_desc":"","_seopress_social_twitter_img":"","_seopress_social_twitter_img_attachment_id":0,"_seopress_social_twitter_img_width":0,"_seopress_social_twitter_img_height":0,"_seopress_redirections_value":"","_seopress_redirections_enabled":"","_seopress_redirections_enabled_regex":"","_seopress_redirections_logged_status":"","_seopress_redirections_param":"","_seopress_redirections_type":0,"_seopress_analysis_target_kw":"sue lasmar,plano de treino da sue lasmar,sue lasmar plano de treino,sue lasmar treino","_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"default","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":"default","adv-header-id-meta":"","stick-header-meta":"default","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":[231],"class_list":["post-8586","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-atletas-internacionais","category-planos-de-treino","tag-sue-lasmar"],"featured_image_src":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar.jpg","blog_images":{"medium":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar-300x200.jpg","large":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar.jpg"},"ams_acf":[],"jetpack_featured_media_url":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar.jpg","spectra_custom_meta":{"_edit_lock":["1638935299:1190"],"_edit_last":["1190"],"_thumbnail_id":["39538"],"_yoast_wpseo_focuskw":["sue lasmar"],"_yoast_wpseo_linkdex":["88"],"custom_total_hits":["000000162"],"_oembed_99ea37b67ada994a52edc36452e1a246":["{{unknown}}"],"_oembed_d92a37a0a8d1000b72e33879fee15870":["{{unknown}}"],"_oembed_3398339460001c31ff3804c52ef61eea":["{{unknown}}"],"tie_views":["14010"],"_yoast_wpseo_focuskw_text_input":["sue lasmar"],"_yoast_wpseo_content_score":["90"],"_jetpack_dont_email_post_to_subs":["1"],"_yoast_wpseo_primary_category":[""],"taq_review_style":["stars"],"_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:10:\"sue lasmar\";}"],"_metaseo_metatitle":["Sue Lasmar - Plano de treino"],"_metaseo_metadesc":["Fica a conhecer o plano de treino utilizado pela atleta brasileira Sue Lasmar."],"psp_kw":["sue lasmar - plano de treino"],"psp_meta":["a:14:{s:5:\"title\";s:28:\"Sue Lasmar - Plano de treino\";s:11:\"description\";s:164:\"Fica a conhecer o plano de treino da atleta brasileira Sue Lasmar\nO plano de treino da Sue Lasmar\u00a0\u00e9 feito\u00a0todos os dias, em que apenas um dos dias n\u00e3o inclui...\";s:8:\"keywords\";s:117:\"sue lasmar - plano de treino, s\u00e9ries, repeti\u00e7\u00f5es, 12-15, m\u00e1quina, pernas, eleva\u00e7\u00e3o, 20-25, lasmar, treino, curl\";s:13:\"focus_keyword\";s:28:\"sue lasmar - plano de treino\";s:14:\"mfocus_keyword\";s:28:\"sue lasmar - plano de treino\";s:17:\"facebook_isactive\";s:0:\"\";s:14:\"facebook_titlu\";s:0:\"\";s:13:\"facebook_desc\";s:0:\"\";s:14:\"facebook_image\";s:0:\"\";s:23:\"facebook_opengraph_type\";s:0:\"\";s:12:\"robots_index\";s:0:\"\";s:13:\"robots_follow\";s:0:\"\";s:8:\"priority\";s:0:\"\";s:9:\"canonical\";s:0:\"\";}"],"psp_status":["a:1:{s:28:\"sue lasmar - plano de treino\";a:4:{s:2:\"kw\";s:28:\"sue lasmar - plano de treino\";s:5:\"score\";s:4:\"55.0\";s:7:\"density\";a:3:{s:8:\"nb_words\";i:259;s:13:\"kw_occurences\";i:0;s:7:\"density\";i:0;}s:4:\"data\";a:20:{s:5:\"title\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:28:\"sue lasmar - plano de treino\";s:8:\"focus_kw\";s:28:\"sue lasmar - plano de treino\";}s:5:\"score\";i:1;s:3:\"msg\";s:101:\"Great, the SEO title contains between 5 and 70 characters and also it begins with your focus keyword.\";}s:18:\"title_enough_words\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:85:\"Great, the SEO title contains 3 allowed words and the recommended minimum is 3 words.\";}s:10:\"page_title\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:28:\"sue lasmar - plano de treino\";s:8:\"focus_kw\";s:28:\"sue lasmar - plano de treino\";}s:5:\"score\";s:4:\"1.00\";s:3:\"msg\";s:171:\"Great, the page title contains 28 characters and it's between 5 and 70 characters, which is the recommended interval. Great, the page title begins with your focus keyword.\";}s:16:\"meta_description\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:164:\"fica a conhecer o plano de treino da atleta brasileira sue lasmar\no plano de treino da sue lasmar\u00a0\u00e9 feito\u00a0todos os dias, em que apenas um dos dias n\u00e3o inclui...\";s:8:\"focus_kw\";s:28:\"sue lasmar - plano de treino\";}s:5:\"score\";d:0.5;s:3:\"msg\";s:114:\"Bad, the focus keyword <strong>sue lasmar - plano de treino<\/strong> does not appear in the page meta description.\";}s:13:\"meta_keywords\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:117:\"sue lasmar - plano de treino, s\u00e9ries, repeti\u00e7\u00f5es, 12-15, m\u00e1quina, pernas, eleva\u00e7\u00e3o, 20-25, lasmar, treino, curl\";s:8:\"focus_kw\";s:28:\"sue lasmar - plano de treino\";}s:5:\"score\";i:1;s:3:\"msg\";s:58:\"Great, the page meta keywords contains your focus keyword.\";}s:9:\"permalink\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:54:\"https:\/\/ginasiovirtual.com\/sue-lasmar-plano-de-treino\/\";s:8:\"focus_kw\";s:26:\"sue-lasmar-plano-de-treino\";}s:5:\"score\";i:1;s:3:\"msg\";s:54:\"Great, the page permalink contains your focus keyword.\";}s:15:\"first_paragraph\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:179:\"fica a conhecer o plano de treino da atleta brasileira sue lasmar\no plano de treino da sue lasmar\u00a0\u00e9 feito\u00a0todos os dias, em que apenas um dos dias n\u00e3o inclui treino com pesos.\";s:8:\"focus_kw\";s:28:\"sue lasmar - plano de treino\";}s:5:\"score\";i:0;s:3:\"msg\";s:121:\"Bad, the focus keyword <strong>sue lasmar - plano de treino<\/strong> does not appear in the page content first paragraph.\";}s:16:\"embedded_content\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:114:\"Great, your web page content don't have any embedded content <i>(frame, iframe, object, embed or HTML5 video)<\/i>.\";}s:12:\"enough_words\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:92:\"Great, the page content contains 259 allowed words and the recommended minimum is 250 words.\";}s:10:\"images_alt\";a:2:{s:5:\"score\";d:0.5;s:3:\"msg\";s:75:\"Poor, the page content has 5 images and 5 images contains an alt attribute.\";}s:9:\"html_bold\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:88:\"Bad, the page content has 8 bold elements, but none of them contains your focus keyword.\";}s:11:\"html_italic\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:45:\"Bad, the page content has no italic elements.\";}s:14:\"html_underline\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:49:\"Bad, the page content has no underlined elements.\";}s:11:\"subheadings\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:172:\"Bad, the page content has 7 &lt;h1&gt;, 0 &lt;h2&gt;, 0 &lt;h3&gt; subheading tags and 0 &lt;h1&gt;, 0 &lt;h2&gt;, 0 &lt;h3&gt; subheading tags contains your focus keyword.\";}s:13:\"first100words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:81:\"Bad, the page content doesn't contains your focus keyword in the first 100 words.\";}s:12:\"last100words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:80:\"Bad, the page content doesn't contains your focus keyword in the last 100 words.\";}s:14:\"links_external\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:75:\"Great, the page content has 2 external links and none of them are nofollow.\";}s:14:\"links_internal\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:76:\"Great, the page content has 45 internal links and none of them are nofollow.\";}s:15:\"links_competing\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:103:\"Great, the page content doesn't have any potential competing links (which contains your focus keyword).\";}s:10:\"kw_density\";a:3:{s:7:\"details\";a:3:{s:8:\"nb_words\";i:259;s:13:\"kw_occurences\";i:0;s:7:\"density\";i:0;}s:5:\"score\";i:0;s:3:\"msg\";s:136:\"Bad, keyword density is 0%, because the focus keyword <strong>sue lasmar - plano de treino<\/strong> does not appear in the page content.\";}}}}"],"psp_score":["55.0"],"slim_seo":["a:2:{s:5:\"title\";s:28:\"Sue Lasmar - Plano de treino\";s:11:\"description\";s:78:\"Fica a conhecer o plano de treino utilizado pela atleta brasileira Sue Lasmar.\";}"],"_yoast_wpseo_title":["Sue Lasmar - Plano de treino"],"_seo_editor_notes":["Sue Lasmar - Plano de treino"],"_yoast_wpseo_metadesc":["Plano de treino de muscula&ccedil;&atilde;o da atleta Sue Lasmar."],"_trp_automatically_translated_slug_de_DE":["sue-lasmar-trainingsplan"],"_trp_automatically_translated_slug_en_US":["sue-lasmar-training-plan"],"_trp_automatically_translated_slug_nl_NL":["sue-lasmar-trainingsplan"],"rank_math_primary_category":["0"],"rank_math_title":["Sue Lasmar, o plano de treino  %sep% %sitename%"],"rank_math_description":["O plano de treino completo de muscula\u00e7\u00e3o da atleta brasileira, Sue Lasmar."],"rank_math_focus_keyword":["sue lasmar,plano de treino da sue lasmar,sue lasmar plano de treino,sue lasmar treino"],"rank_math_news_sitemap_robots":["index"],"rank_math_robots":["a:1:{i:0;s:5:\"index\";}"],"_trp_automatically_translated_slug_es_ES":["plan-entrenamiento-sue-lasmar"],"rank_math_internal_links_processed":["1"],"_oembed_99476269dcb9b1a41a7403c93ad0b996":["{{unknown}}"],"_oembed_5801473afa1d53bb55276c99d4287473":["<iframe title=\"Squats Butt Building Workout in the Gym\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/NHoum2caBoM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>"],"_oembed_time_5801473afa1d53bb55276c99d4287473":["1618261055"],"_oembed_926d14fdcd53553d8648ad2f82000f70":["<iframe title=\"Deadlift Workout to Build a Better Butt and Backside\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/IyQBoxqnCYs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>"],"_oembed_time_926d14fdcd53553d8648ad2f82000f70":["1618261055"],"_oembed_638c1b04852885be91309f07befafe56":["<iframe title=\"Women Dumbbell Lunges\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/A-w6Jwv29dw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>"],"_oembed_time_638c1b04852885be91309f07befafe56":["1618261055"],"_oembed_dff889e0691fb0dfd020fabc654c3789":["<iframe title=\"TREINO COSTAS &amp; B\u00cdCEPS\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/qSG4-BnnlXM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>"],"_oembed_time_dff889e0691fb0dfd020fabc654c3789":["1618261056"],"_trp_automatically_translated_slug_it_IT":["sue-lasmar-piano-di-formazione"],"_trp_automatically_translated_slug_fr_FR":["plan-de-formation-sue-lasmar"],"_trp_automatically_translated_slug_sv_SE":["stamma-lasmar-traningsplan"],"_trp_automatically_translated_slug_en_GB":["sue-lasmar-training-plan"],"classic-editor-remember":["classic-editor"],"astra_style_timestamp_css":["1776642259"],"_last_editor_used_jetpack":["classic-editor"],"_wpar_repost_post_titles_active":["no"],"_wpar_repost_post_update_url":["no"],"_wpar_repost_post_titles":["Sue Lasmar \u2013 Plano de treino"],"ilj_blacklistdefinition":["a:0:{}"],"_lets_review_onoff":[""],"rank_math_seo_score":["91"],"_wp_page_template":["default"],"ampforwp_custom_content_editor":[""],"ampforwp_custom_content_editor_checkbox":[null],"ampforwp-amp-on-off":["default"],"ampforwp-ia-on-off":["default"],"site-sidebar-layout":["default"],"site-content-layout":["default"],"theme-transparent-header-meta":["default"],"stick-header-meta":["default"],"placid_social_images_temp_template_built_from":[null],"placid_social_images_temp_template":[null],"placid_social_images_post_template_ogimage":["a:5:{s:6:\"custom\";a:2:{s:15:\"upload_image_id\";s:0:\"\";s:13:\"pinterest_alt\";a:2:{s:6:\"custom\";s:0:\"\";s:5:\"value\";s:4:\"none\";}}s:8:\"template\";s:0:\"\";s:17:\"template_settings\";a:0:{}s:14:\"uploaded_image\";s:0:\"\";s:6:\"active\";s:5:\"false\";}"],"rank_math_ca_keyword":["a:2:{s:7:\"keyword\";s:10:\"sue lasmar\";s:7:\"country\";s:5:\"pt_PT\";}"],"_uucss_safelist":["[]"],"_uucss_blocklist":["[]"],"placid_social_images_temp_ogimage":["a:7:{s:10:\"built_from\";s:7:\"default\";s:8:\"template\";s:9:\"l1li0mfpu\";s:3:\"url\";N;s:5:\"width\";N;s:6:\"height\";N;s:6:\"status\";N;s:4:\"path\";N;}"],"placid_social_images_temp_twitter":["a:7:{s:10:\"built_from\";N;s:8:\"template\";N;s:3:\"url\";N;s:5:\"width\";N;s:6:\"height\";N;s:6:\"status\";N;s:4:\"path\";N;}"],"placid_social_images_temp_pinterest":["a:7:{s:10:\"built_from\";N;s:8:\"template\";N;s:3:\"url\";N;s:5:\"width\";N;s:6:\"height\";N;s:6:\"status\";N;s:4:\"path\";N;}"],"rank_math_analytic_object_id":["261"],"_pretty-link":["578"],"wpil_sync_error":["1"],"isc_post_images":["a:6:{i:8590;s:69:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/Sue-Lasmar2.jpg\";i:8592;s:83:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar-antes-e-depois.jpg\";i:8599;s:71:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar40.jpeg\";i:8593;s:69:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar4.jpg\";i:8597;s:70:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar10.jpg\";i:39538;a:2:{s:3:\"src\";s:68:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar.jpg\";s:9:\"thumbnail\";b:1;}}"],"_uag_page_assets":["a:9:{s:3:\"css\";s:0:\"\";s:2:\"js\";s:0:\"\";s:18:\"current_block_list\";a:0:{}s:8:\"uag_flag\";b:0;s:11:\"uag_version\";i:1782260809;s:6:\"gfonts\";a:0:{}s:10:\"gfonts_url\";s:0:\"\";s:12:\"gfonts_files\";a:0:{}s:14:\"uag_faq_layout\";b:0;}"],"_plp_post_keywords_updated_at":["2024-07-29 02:11:15"],"_plp_post_urls_updated_at":["2024-07-29 02:12:14"],"wpil_sync_report3":["1"],"wpil_links_inbound_internal_count":["0"],"wpil_links_inbound_internal_count_data":["a:0:{}"],"wpil_links_outbound_internal_count":["29"],"wpil_links_outbound_internal_count_data":["a:29:{i:0;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:64:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:225;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:28:\"Press de ombros com halteres\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:1;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:54:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/frontais\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:215;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:8:\"Frontais\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:2;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:74:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-com-cabo-unilateral\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:38358;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:17:\"Laterais com cabo\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:3;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:78:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-das-pernas-em-suspensao\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:38544;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:34:\"Eleva\u00e7\u00e3o de pernas em suspens\u00e3o\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:4;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:63:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-halter\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:244;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:17:\"Curl com halteres\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:5;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:62:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:238;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:14:\"Curl com barra\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:6;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:74:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-concentrado-na-maquina\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:38540;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:16:\"Curl na m\u00e1quina\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:7;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:69:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:257;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:33:\"Extens\u00e3o de tr\u00edceps na m\u00e1quina\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:8;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:75:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-com-halteres-deitado\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:38086;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:32:\"Extens\u00e3o de tr\u00edceps com halter\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:9;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:52:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/fundos\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:251;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:6:\"Fundos\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:10;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:59:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:201;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:13:\"Leg extension\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:11;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:57:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:195;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:11:\"Agachamento\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:12;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:52:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:208;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:6:\"Prensa\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:13;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:83:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-de-gemeos-em-maquina-sentado\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:38417;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:29:\"Eleva\u00e7\u00e3o de g\u00e9meos sentado\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:14;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:83:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-de-gemeos-em-pe-com-halteres\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:38425;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:28:\"Eleva\u00e7\u00e3o de g\u00e9meos em p\u00e9\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:15;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:55:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:171;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:42:\"Eleva\u00e7\u00f5es com pega invertida na m\u00e1quina\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:16;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:62:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:180;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:8:\"Pulldown\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:17;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:63:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-halter\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:183;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:17:\"Remada com halter\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:18;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:60:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/hiperextensoes\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:38397;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:15:\"Hiperextens\u00f5es\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:19;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:62:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-inclinado\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:138;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:16:\"Supino inclinado\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:20;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:58:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:124;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:12:\"Supino plano\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:21;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:53:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/flexoes\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:1866;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:8:\"Flex\u00f5es\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:22;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:61:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-cabos\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:156;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:9:\"Crossover\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:23;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:55:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peck-deck\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:152;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:9:\"Peck-deck\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:24;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:78:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-das-pernas-em-suspensao\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";r:70;s:6:\"anchor\";s:34:\"Eleva\u00e7\u00e3o de pernas em suspens\u00e3o\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:25;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:52:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:205;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:27:\"Lunges a andar com halteres\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:26;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:57:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";r:238;s:6:\"anchor\";s:11:\"Agachamento\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:27;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:54:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:198;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:8:\"Leg curl\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:28;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:66:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdutores-em-maquina\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:38529;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:9:\"Abdutores\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}}"],"wpil_links_outbound_external_count":["1"],"wpil_links_outbound_external_count_data":["a:1:{i:0;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:42:\"https:\/\/www.facebook.com\/suelasmar?fref=ts\";s:4:\"host\";s:12:\"facebook.com\";s:8:\"internal\";b:0;s:4:\"post\";N;s:6:\"anchor\";s:19:\"Facebook Sue Lasmar\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}}"],"wpil_sync_report2_time":["2024-08-11T21:00:13+00:00"],"_seopress_titles_title":["Plano de Treino Sue Lasmar: Rotina Di\u00e1ria Detalhada"],"_seopress_titles_desc":["Acompanha o treino de Sue Lasmar: 6 dias de exerc\u00edcios desafiantes para o corpo todo, incluindo pesos e cardio. Inspira-te no plano da Sue!"],"_seopress_analysis_target_kw":["sue lasmar,plano de treino da sue lasmar,sue lasmar plano de treino,sue lasmar treino"],"_elementor_page_assets":["a:0:{}"]},"uagb_featured_image_src":{"full":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar.jpg",1202,800,false],"thumbnail":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar-150x150.jpg",150,150,true],"medium":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar-300x200.jpg",300,200,true],"medium_large":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar-768x511.jpg",768,511,true],"large":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar.jpg",1202,800,false],"1536x1536":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar.jpg",1202,800,false],"2048x2048":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar.jpg",1202,800,false],"trp-custom-language-flag":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/sue-lasmar-18x12.jpg",18,12,true]},"uagb_author_info":{"display_name":"GinasioVirtual","author_link":"https:\/\/ginasiovirtual.com\/it\/author\/ginasiovirtual\/"},"uagb_comment_info":0,"uagb_excerpt":"Fica a conhecer o plano de treino da Sue Lasmar O plano de treino da Sue Lasmar\u00a0\u00e9 feito\u00a0todos os dias, em que apenas um dos [&hellip;]","_links":{"self":[{"href":"https:\/\/ginasiovirtual.com\/it\/wp-json\/wp\/v2\/posts\/8586","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ginasiovirtual.com\/it\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ginasiovirtual.com\/it\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ginasiovirtual.com\/it\/wp-json\/wp\/v2\/users\/1218"}],"replies":[{"embeddable":true,"href":"https:\/\/ginasiovirtual.com\/it\/wp-json\/wp\/v2\/comments?post=8586"}],"version-history":[{"count":0,"href":"https:\/\/ginasiovirtual.com\/it\/wp-json\/wp\/v2\/posts\/8586\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ginasiovirtual.com\/it\/wp-json\/wp\/v2\/media\/39538"}],"wp:attachment":[{"href":"https:\/\/ginasiovirtual.com\/it\/wp-json\/wp\/v2\/media?parent=8586"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ginasiovirtual.com\/it\/wp-json\/wp\/v2\/categories?post=8586"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ginasiovirtual.com\/it\/wp-json\/wp\/v2\/tags?post=8586"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}