{"id":12651,"date":"2016-12-15T06:38:59","date_gmt":"2016-12-15T06:38:59","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=12651"},"modified":"2021-05-20T04:03:21","modified_gmt":"2021-05-20T03:03:21","slug":"oksana-grishina-trainingsplan-en-dieet","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/nl\/oksana-grishina-plano-de-treino-e-dieta\/","title":{"rendered":"Oksana Grishina, het trainingsplan en dieet"},"content":{"rendered":"<h2><strong>Trainingsplan en dieet van atleet Oksana Grishina<\/strong><\/h2>\n<p><!--more--><\/p>\n\n<p>A Oksana Grishina \u00e9 uma atleta russa que compete na categoria de Fitness, e \u00e9 presen\u00e7a ass\u00eddua no Mr Olympia.<\/p>\n<p>N\u00e3o s\u00f3 \u00e9 presen\u00e7a ass\u00eddua como venceu os \u00faltimos tr\u00eas anos a sua categoria, podendo ser considerada a melhor atleta do mundo na categoria de Fitness.<\/p>\n<p>Hij meet 1,60 m en weegt ongeveer 52 kg.<\/p>\n<p>O seu treino de muscula\u00e7\u00e3o \u00e9 feito apenas quatro vezes por semana, com cada m\u00fasculo a ser treinado directamente uma vez por semana, excepto os abdominais, que s\u00e3o treinados em todos os treinos.<\/p>\n<p>Para al\u00e9m do treino de muscula\u00e7\u00e3o, aposta bastante em treino de flexibilidade e cardio.<\/p>\n<p>Quanto \u00e0 sua dieta, s\u00e3o 6 refei\u00e7\u00f5es e vais encontr\u00e1-la em baixo.<\/p>\n<p><strong>Fica ent\u00e3o a conhecer o plano de treino e a dieta da atleta Oksana Grishina.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><strong>Segunda-Feira &#8211; Peito, biceps e abdominais<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-inclinado\/\"  rel=\"noopener\">Hellend bankdrukken<\/a> \u2013 4 sets x 12-15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-inclinado\/\"  rel=\"noopener\">Hellingborstpers<\/a> \u2013 4 sets x 12-15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas\/\"  rel=\"noopener\">Openingen<\/a> \u2013 3 sets x 12-15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\"  rel=\"noopener\">Z-bar krul<\/a> \u2013 3 sets x 12-15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/curl-halteres-banco.jpg\"  rel=\"noopener\">Krul met halters op de bank<\/a> \u2013 3 sets x 12-15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/abdominais-com-peso.jpg\"  rel=\"noopener\">Buikspieren met gewicht<\/a> \u2013 3 sets x 15 herhalingen<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/oksana-grishina7.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-12661 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/oksana-grishina7.jpg\" alt=\"Oksana Grishina training- en dieetplan\" width=\"1968\" height=\"1421\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/oksana-grishina7.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/oksana-grishina7-300x217.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/oksana-grishina7-768x555.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/oksana-grishina7-1300x939.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/oksana-grishina7-1024x739.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/oksana-grishina7-600x433.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/oksana-grishina7-20x14.jpg 20w\" sizes=\"(max-width: 1968px) 100vw, 1968px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Quarta-Feira &#8211; Ombros, triceps e abdominais<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\"  rel=\"noopener\">Halter schouderpress<\/a> \u2013 4 sets x 12-15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\"  rel=\"noopener\">Zijkanten<\/a> \u2013 4 sets x 12-15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/remada-alta.jpg\"  rel=\"noopener\">Halter overhead rij<\/a> \u2013 3 sets x 12-15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/posteriores.jpg\"  rel=\"noopener\">Achterste<\/a> \u2013 3 sets x 12-15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/extensao-tricep-banco.jpg\"  rel=\"noopener\">Extens\u00e3o de triceps no banco<\/a> \u2013 3 sets x 12-15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/\"  rel=\"noopener\">Extens\u00e3o de triceps na m\u00e1quina<\/a> \u2013 3 sets x 12-15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/fundos\/\"  rel=\"noopener\">Fondsen<\/a> \u2013 3 sets x 12-15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/eleva\u00e7ao-de-pernas-maquina.gif\"  rel=\"noopener\">Eleva\u00e7\u00e3o de pernas na m\u00e1quina<\/a> \u2013 3 sets x 15 herhalingen<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Sexta-Feira &#8211; Costas e abdominais<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\"  rel=\"noopener\">Brede trekkracht op de machine<\/a> \u2013 4 sets x 12-15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-halter\/\"  rel=\"noopener\">Halter rij<\/a> \u2013 3 sets x 12-15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/\"  rel=\"noopener\">Zittende rij<\/a> \u2013 4 sets x 12-15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-t\/\"  rel=\"noopener\">T-balk rij<\/a> \u2013 4 sets x 12-15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/abdominais-na-maquina.jpg\"  rel=\"noopener\">Abdominais na m\u00e1quina<\/a> \u2013 3 sets x 12-15 herhalingen<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/1378679_681787931855810_737382006_n.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-12659 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/1378679_681787931855810_737382006_n.jpg\" alt=\"Oksana Grishina training- en dieetplan\" width=\"945\" height=\"630\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/1378679_681787931855810_737382006_n.jpg 945w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/1378679_681787931855810_737382006_n-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/1378679_681787931855810_737382006_n-768x512.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/1378679_681787931855810_737382006_n-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/1378679_681787931855810_737382006_n-600x400.jpg 600w\" sizes=\"(max-width: 945px) 100vw, 945px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Domingo &#8211; Pernas e abdominais<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener\">Hurken<\/a> \u2013 4 sets x 12-15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\"  rel=\"noopener\">Dood gewicht<\/a> \u2013 4 sets x 12-15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\"  rel=\"noopener\">druk op<\/a> \u2013 3 sets x 12-15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\"  rel=\"noopener\">Uitvallen<\/a> \u2013 3 sets x 12-15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\"  rel=\"noopener\">Been krullen<\/a> \u2013 3 sets x 12-15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\"  rel=\"noopener\">Been extensie<\/a> \u2013 3 sets x 12-15 herhalingen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/abdominaiscom-halter.jpg\"  rel=\"noopener\">Sit-ups met halters<\/a> \u2013 3 sets x 12-15 herhalingen<\/li>\n<\/ul>\n<p>Na ter\u00e7a e na quinta-feira faz treino de flexibilidade durante 1 hora, enquanto que ao s\u00e1bado descansa.<\/p>\n<p>Faz ainda treino cardio normalmente todos os dias, uma vez antes do pequeno-almo\u00e7o e outra \u00e0 noite.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/oksana-grishina5.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-12657 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/oksana-grishina5.jpg\" alt=\"Oksana Grishina training- en dieetplan\" width=\"1320\" height=\"903\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/oksana-grishina5.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/oksana-grishina5-300x205.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/oksana-grishina5-768x525.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/oksana-grishina5-1300x889.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/oksana-grishina5-20x14.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/oksana-grishina5-600x411.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/oksana-grishina5-220x150.jpg 220w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/oksana-grishina5-1024x701.jpg 1024w\" sizes=\"(max-width: 1320px) 100vw, 1320px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Eetpatroon<\/strong><\/h2>\n<ul>\n<li><strong>Maaltijd 1<\/strong><\/li>\n<li>Eiwit met haver en pindakaas<\/li>\n<li><strong>Maaltijd 2<\/strong><\/li>\n<li>Prote\u00efne shake<\/li>\n<li><strong>Maaltijd 3<\/strong><\/li>\n<li>Frango ou per\u00fa com arroz ou batata-doce e vegetais<\/li>\n<li><strong>Maaltijd 4<\/strong><\/li>\n<li>Salm\u00e3o ou carne vermelha com salada<\/li>\n<li><strong>Maaltijd 5<\/strong><\/li>\n<li>Prote\u00efne shake<\/li>\n<li><strong>Maaltijd 6<\/strong><\/li>\n<li>Kwark met rijstcrackers<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/oksana-grishina-23.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-12663 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/oksana-grishina-23.jpg\" alt=\"Oksana Grishina-trainingsplan\" width=\"960\" height=\"639\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/oksana-grishina-23.jpg 960w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/oksana-grishina-23-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/oksana-grishina-23-768x511.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/oksana-grishina-23-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/oksana-grishina-23-600x399.jpg 600w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<ul>\n<li><strong>Sociale media<\/strong><\/li>\n<li><a href=\"https:\/\/www.facebook.com\/Oksana-Grishina-155213884513220\/\" target=\"_blank\" rel=\"noopener\">Facebook Oksana Grishina<\/a><\/li>\n<\/ul>\n<ul>\n<li><strong>Bronnen:<\/strong> De offici\u00eble Facebook van de atleet en Simplyshredded.com<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Trainingsplan en dieet van atleet Oksana Grishina<\/p>","protected":false},"author":1218,"featured_media":12654,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"Oksana Grishina: Treino e Dieta de Campe\u00e3","_seopress_titles_desc":"Descobre o plano de treino e dieta de Oksana Grishina, campe\u00e3 de Fitness do Mr. Olympia. 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