{"id":14703,"date":"2017-04-11T18:29:48","date_gmt":"2017-04-11T18:29:48","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=14703"},"modified":"2022-12-02T13:57:21","modified_gmt":"2022-12-02T13:57:21","slug":"de-oefeningen-die-niet-mogen-missen-in-je-gym-training","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/nl\/os-melhores-exercicios-de-ginasio\/","title":{"rendered":"Oefeningen die niet mogen ontbreken tijdens je gymtraining"},"content":{"rendered":"<p><iframe style=\"width: 100%; max-width: 660px; overflow: hidden; background: transparent;\" src=\"https:\/\/embed.podcasts.apple.com\/us\/podcast\/os-melhores-exerc%C3%ADcios-de-gin%C3%A1sio\/id1573269829?i=1000529071136\" height=\"175\" frameborder=\"0\" sandbox=\"allow-forms allow-popups allow-same-origin allow-scripts allow-storage-access-by-user-activation allow-top-navigation-by-user-activation\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n\n<p>H\u00e1 trabalhos melhores, h\u00e1 trabalhos piores, carros melhores e carros piores, <a href=\"https:\/\/ginasiovirtual.com\/category\/analises\/\"  rel=\"noopener noreferrer\">suplementos tamb\u00e9m<\/a>.<\/p>\n<p>Como \u00e9 \u00f3bvio, os exerc\u00edcios que podes fazer no gin\u00e1sio n\u00e3o s\u00e3o excep\u00e7\u00e3o, e h\u00e1 uns mais eficazes do que outros.<\/p>\n<p><u>Quais s\u00e3o eles?<\/u><\/p>\n<p>Organizados por m\u00fasculo, vais ficar a conhecer o melhor exerc\u00edcio para cada um deles.<\/p>\n<p>N\u00e3o s\u00e3o f\u00e1ceis, mas vais ver que o esfor\u00e7o vai valer a pena.<\/p>\n<p><strong>Estes s\u00e3o os exerc\u00edcios que n\u00e3o podem faltar no teu treino de gin\u00e1sio.<\/strong><\/p>\n<h2><strong>Borst? Bankdrukken of halterdrukken.<\/strong><\/h2>\n<p>Previs\u00edvel, n\u00e3o?<\/p>\n<p>No treino de peito, se perdeste alguma aposta, e agora s\u00f3 podes fazer um exerc\u00edcio para este m\u00fasculo, n\u00e3o tens muito que pensar.<\/p>\n<p>Geef jij de voorkeur aan dumbbells of halters?<\/p>\n<p><strong>O melhor exerc\u00edcio para trabalhar o peito \u00e9\u00a0o supino\/press, seja com barra, ou halter.<\/strong><\/p>\n<p>O movimento \u00e9 o mesmo, s\u00f3 muda o material.<\/p>\n<p>N\u00e3o s\u00f3 \u00e9 o melhor movimento para o peito, como tamb\u00e9m\u00a0\u00e9 bastante vers\u00e1til, e podes adaptar de acordo com poss\u00edveis\u00a0pontos fracos que possas ter.<\/p>\n<p><strong>Onderontwikkeld bovenste deel van de borst?<\/strong><\/p>\n<p>Breng de bank een beetje omhoog en voer deze beweging schuin uit, dat wil zeggen schuin bankdrukken.<\/p>\n<p><strong>A parte inferior do teu peito est\u00e1 a ficar para tr\u00e1s?<\/strong><\/p>\n<p>Zet in op het geweigerde bankdrukken.<\/p>\n<p>Als je wilt zien hoe het halterbankdrukken wordt gedaan, klik dan op <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\">hier<\/a>, met halters <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-halter\/\">hier<\/a>.<\/p>\n<p>Para mais exerc\u00edcios eficazes para trabalhar o peito, v\u00ea <a href=\"https:\/\/ginasiovirtual.com\/quais-os-melhores-exercicios-para-o-peito\/\">Dit artikel<\/a>.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-14711 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/peito-com-halteres.jpg\" alt=\"beste oefeningen\" width=\"815\" height=\"543\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/peito-com-halteres.jpg 815w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/peito-com-halteres-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/peito-com-halteres-768x512.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/peito-com-halteres-600x400.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/peito-com-halteres-20x13.jpg 20w\" sizes=\"(max-width: 815px) 100vw, 815px\" \/><\/p>\n<h2><strong>Benen? Hurken.<\/strong><\/h2>\n<p>Mais um m\u00fasculo, mais um exerc\u00edcio previs\u00edvel.<\/p>\n<p>A n\u00e3o ser que nunca tenhas entrado num gin\u00e1sio, certamente j\u00e1 ouviste falar nas maravilhas do agachamento para desenvolver a zona inferior do corpo.<\/p>\n<p>Desde os gl\u00fateos, aos g\u00e9meos, passando pelos quadr\u00edceps e femorais.<\/p>\n<p><strong>Este \u00e9 simplesmente o melhor exerc\u00edcio que podes fazer para trabalhar os membros inferiores, e ter excelentes resultados.<\/strong><\/p>\n<p>Existem tamb\u00e9m v\u00e1rias varia\u00e7\u00f5es deste movimento, que\u00a0te v\u00e3o permitir dar maior aten\u00e7\u00e3o a zonas espec\u00edficas que queiras desenvolver.<\/p>\n<p>Desde varia\u00e7\u00f5es no posicionamento dos p\u00e9s, at\u00e9 ao agachamento frontal, em que d\u00e1 maior enf\u00e2se ao trabalho dos quadr\u00edceps.<\/p>\n<p><strong>\u00c9 sem d\u00favida um exerc\u00edcio extremamente completo, mas tamb\u00e9m dif\u00edcil.<\/strong><\/p>\n<p><u>Se n\u00e3o tens muita experi\u00eancia neste movimento, ou nunca o fizeste, pede a algu\u00e9m com conhecimento para te acompanhar, e te ajudar a atingir uma boa forma de execu\u00e7\u00e3o.<\/u><\/p>\n<p>Caso contr\u00e1rio, n\u00e3o s\u00f3 n\u00e3o vais ter os melhores resultados, como corres o risco de les\u00e3o.<\/p>\n<p>Se quiseres ver como se faz este exerc\u00edcio, clica <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\">hier<\/a>.<\/p>\n<p>Para mais exerc\u00edcios eficazes para trabalhar as pernas, v\u00ea <a href=\"https:\/\/ginasiovirtual.com\/quais-os-melhores-exercicios-para-as-pernas\/\">Dit artikel<\/a>.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-14712 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/agachamento.jpg\" alt=\"squats een van de beste oefeningen voor de benen\" width=\"1090\" height=\"614\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/agachamento.jpg 1090w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/agachamento-300x169.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/agachamento-768x433.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/agachamento-600x338.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/agachamento-20x11.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/agachamento-1024x577.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/agachamento-390x220.jpg 390w\" sizes=\"(max-width: 1090px) 100vw, 1090px\" \/><\/p>\n<h2><strong>Rug? Deadlifts en barbell-rows.<\/strong><\/h2>\n<p>Ok, aqui n\u00e3o \u00e9 s\u00f3 um movimento, s\u00e3o dois.<\/p>\n<p>Waarom?<\/p>\n<p><strong>O melhor exerc\u00edcio entre os dois, \u00e9 sem d\u00favida, o peso morto.<\/strong><\/p>\n<p><u>Extremamente completo, e eficaz, mas tamb\u00e9m desgastante.<\/u><\/p>\n<p>Ach\u00e1mos importante colocar aqui uma alternativa ao principal, porque dependendo do treino que utilizes, podes precisar.<\/p>\n<p>Em treinos de corpo inteiro por exemplo, combinar o peso morto com o agachamento, nem sempre \u00e9 boa ideia.<\/p>\n<p>N\u00e3o s\u00f3 o impacto na zona lombar \u00e9 muito forte, como o desgaste a n\u00edvel f\u00edsico e mental \u00e9 enorme, e se n\u00e3o for bem planeado, pode ser prejudicial.<\/p>\n<p><strong>A remada com barra, a n\u00edvel do treino de costas, n\u00e3o fica a perder muito para o peso morto, e traz excelentes resultados tamb\u00e9m.<\/strong><\/p>\n<p><u>Este \u00e9 daqueles casos em que o melhor depende muito da situa\u00e7\u00e3o.<\/u><\/p>\n<p>O peso morto conta tamb\u00e9m com imensas varia\u00e7\u00f5es, e pode ser utilizado para trabalhar de forma muito eficaz as pernas por exemplo, com o peso morto romeno.<\/p>\n<p>Als je wilt zien hoe de deadlift wordt uitgevoerd, klik dan op <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\">hier<\/a>, voor halterroeien, <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-barra\/\">hier<\/a>.<\/p>\n<p>Para mais exerc\u00edcios eficazes para trabalhar as costas, v\u00ea <a href=\"https:\/\/ginasiovirtual.com\/os-6-melhores-exercicios-para-costas\/\">Dit artikel<\/a>.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-14725 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/peso-morto-1.jpg\" alt=\"deadlift een van de beste rugoefeningen\" width=\"714\" height=\"504\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/peso-morto-1.jpg 714w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/peso-morto-1-300x212.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/peso-morto-1-600x424.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/peso-morto-1-20x14.jpg 20w\" sizes=\"(max-width: 714px) 100vw, 714px\" \/><\/p>\n<h2><strong>Schouders? Druk met een halter of halters.<\/strong><\/h2>\n<p>Para um f\u00edsico completo, e aquela forma em V t\u00e3o desejada por quem anda no gin\u00e1sio, uns ombros bem trabalhados s\u00e3o essenciais.<\/p>\n<p><strong>O melhor exerc\u00edcio para trabalhar os ombros \u00e9 o press com barra, ou com halteres.<\/strong><\/p>\n<p>Pode ainda ser feito em p\u00e9, ou sentado.<\/p>\n<p>Seja com barra ou com halteres, em p\u00e9 ou sentado, todos eles s\u00e3o formas eficazes de trabalhar os ombros.<\/p>\n<p>Kies je favoriete manier en pas jezelf toe.<\/p>\n<p><u>H\u00e1 exerc\u00edcios que se focam mais em determinada \u00e1rea dos ombros, mas nenhum \u00e9 t\u00e3o eficaz a desenvolv\u00ea-los de forma completa como este movimento.<\/u><\/p>\n<p>Se optares pela forma em p\u00e9, n\u00e3o te esque\u00e7as de ter muita aten\u00e7\u00e3o \u00e0 postura, e o ideal ser\u00e1 teres algu\u00e9m contigo para se certificar que est\u00e1s a fazer de forma correcta.<\/p>\n<p>Se quiseres ver como se faz o\u00a0press de ombros clica <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\">hier<\/a>.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/press-de-ombros-com-barra.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-38690 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/press-de-ombros-com-barra.jpg\" alt=\"atleet doet schouderpress met halter\" width=\"700\" height=\"456\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/press-de-ombros-com-barra.jpg 700w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/press-de-ombros-com-barra-300x195.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/press-de-ombros-com-barra-16x10.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/04\/press-de-ombros-com-barra-610x397.jpg 610w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n<h2><strong>Tr\u00edceps? Supino com pega estreita.<\/strong><\/h2>\n<p>O supino volta a aparecer, e desta vez, \u00e9 para trabalhar parte dos bra\u00e7os.<\/p>\n<p><strong>O melhor exerc\u00edcio para trabalhares os teus tr\u00edceps \u00e9 o supino com a pega estreita.<\/strong><\/p>\n<p>No supino normal, colocas as m\u00e3os significativamente afastadas, desta forma, o trabalho dos tr\u00edceps diminui, e\u00a0o do peito aumenta.<\/p>\n<p>No entanto, se colocares as m\u00e3os pr\u00f3ximas, utilizando uma pega estreita, os tr\u00edceps\u00a0assumem a maior parte do trabalho.<\/p>\n<p><u>\u00c9 um exerc\u00edcio extremamente eficaz para trabalhar esta parte do bra\u00e7o, e que na maioria dos gin\u00e1sios, n\u00e3o recebe a aten\u00e7\u00e3o que devia.<\/u><\/p>\n<p>Se ainda n\u00e3o o utilizas, prepara-te para resultados impressionantes.\u00a0E dores musculares tamb\u00e9m.<\/p>\n<p>Als je wilt zien hoe het bankdrukken met een smalle grip wordt gedaan, klik dan <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-pega-curta\/\">hier<\/a>.<\/p>\n<p>Para mais exerc\u00edcios eficazes para trabalhar os tr\u00edceps, v\u00ea <a href=\"https:\/\/ginasiovirtual.com\/quais-os-melhores-exercicios-para-os-bracos\/\">Dit artikel<\/a>.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-14729 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/supino-pega-estreita.jpg\" alt=\"close grip bankdrukken oefening voor triceps\" width=\"640\" height=\"550\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/supino-pega-estreita.jpg 640w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/supino-pega-estreita-300x258.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/supino-pega-estreita-20x17.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/supino-pega-estreita-600x516.jpg 600w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/p>\n<h2><strong>B\u00edceps? Curl com barra ou halteres.<\/strong><\/h2>\n<p>Os b\u00edceps s\u00e3o m\u00fasculos pequenos, mas que recebem uma grande aten\u00e7\u00e3o.<\/p>\n<p>Se o teu objetivo \u00e9 aumentar os bra\u00e7os, \u00e9 fundamental desenvolveres n\u00e3o s\u00f3 os teus b\u00edceps, mas tamb\u00e9m os teus tr\u00edceps, j\u00e1 que s\u00e3o estes que d\u00e3o a maioria do volume ao bra\u00e7o.<\/p>\n<p><strong>Dito isto, para trabalhares os teus b\u00edceps, utiliza o famoso Curl.<\/strong><\/p>\n<p>Seja com barra, ou com halteres, ambos s\u00e3o eficazes para desenvolver esta zona do corpo.<\/p>\n<p>Existem ainda imensas varia\u00e7\u00f5es, desde diferentes tipos de barra, diferentes tipos de pegas, em p\u00e9 ou sentado.<\/p>\n<p><u>Opta pelas varia\u00e7\u00f5es que te permitem levantar mais peso, e evita aquelas dignas de demonstra\u00e7\u00f5es de gin\u00e1stica.<\/u><\/p>\n<p><strong>N\u00e3o \u00e9 por custar mais que te vai dar melhores resultados.<\/strong><\/p>\n<p>Als je wilt zien hoe de biceps curl wordt gedaan, klik dan op <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\">hier<\/a>.<\/p>\n<p>Para mais exerc\u00edcios eficazes para trabalhar os b\u00edceps, v\u00ea <a href=\"https:\/\/ginasiovirtual.com\/quais-os-melhores-exercicios-para-os-bracos\/\">Dit artikel<\/a>.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-14731 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/curl-bicep-1.jpg\" alt=\"biceps curl een van de beste oefeningen\" width=\"960\" height=\"461\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/curl-bicep-1.jpg 960w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/curl-bicep-1-300x144.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/curl-bicep-1-768x369.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/curl-bicep-1-20x10.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/curl-bicep-1-600x288.jpg 600w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/p>\n<h2><strong>Gl\u00fateos? Agachamento!<\/strong><\/h2>\n<p>Se h\u00e1 alguns anos n\u00e3o era muito comum ver-se mulheres a treinar com pesos, hoje em dia, s\u00e3o cada vez mais.<\/p>\n<p><u>En nog steeds goed.<\/u><\/p>\n<p><strong>A melhor forma de trabalhar os gl\u00fateos \u00e9 atrav\u00e9s de exerc\u00edcios com peso.<\/strong><\/p>\n<p>O melhor exerc\u00edcio para isto, tal como o \u00e9 para o resto dos membros inferiores, \u00e9 o famoso agachamento.<\/p>\n<p>Se procurares por atletas fitness que tenham esta zona bem desenvolvida, todas te v\u00e3o apresentar v\u00e1rios exerc\u00edcios para aumentar esta zona. Dos mais b\u00e1sicos aos mais ex\u00f3ticos.<\/p>\n<p>En dat zijn er veel.<\/p>\n<p>Uma coisa \u00e9 certa.<\/p>\n<p><strong>Nenhum deles \u00e9 melhor, ou t\u00e3o completo, como o agachamento, e nenhuma destas atletas abdica deste movimento.<\/strong><\/p>\n<p>Para mais exerc\u00edcios eficazes para trabalhar os gl\u00fateos (e n\u00e3o s\u00f3), v\u00ea <a href=\"https:\/\/ginasiovirtual.com\/trio-feminino\/\">Dit artikel<\/a>.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-14720 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/agachamento-gl\u00fateos.jpg\" alt=\"gym oefeningen\" width=\"800\" height=\"500\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/agachamento-gl\u00fateos.jpg 800w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/agachamento-gl\u00fateos-300x188.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/agachamento-gl\u00fateos-768x480.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/agachamento-gl\u00fateos-600x375.jpg 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h2><strong>Buikspieren? Keuken.<\/strong><\/h2>\n<p>N\u00e3o \u00e9 a resposta que querias ouvir, mas \u00e9 a verdade.<\/p>\n<p><strong>O melhor exerc\u00edcio para conseguires excelentes abdominais, \u00e9 feito na cozinha, com a alimenta\u00e7\u00e3o correcta.<\/strong><\/p>\n<p><u>Podes ter os melhores m\u00fasculos abdominais do mundo, e passar horas a trein\u00e1-los, mas se estiverem cobertos de gordura, n\u00e3o aparecem.<\/u><\/p>\n<p>Isto n\u00e3o quer dizer que n\u00e3o precisas, ou n\u00e3o deves, trabalhar os abdominais de forma directa.<\/p>\n<p>Je zou moeten.<\/p>\n<p><strong>Mas preocupa-te acima de tudo com a alimenta\u00e7\u00e3o e em baixar a percentagem de gordura corporal.<\/strong><\/p>\n<p>Se utilizares exerc\u00edcios como o agachamento e o peso morto, eles j\u00e1 s\u00e3o recrutados de forma muito significativa.<\/p>\n<p>Acrescenta um ou dois exerc\u00edcios no final do treino, de prefer\u00eancia com resist\u00eancia, e \u00e9 uma quest\u00e3o de eliminar a gordura at\u00e9 eles aparecerem. Em grande.<\/p>\n<p>N\u00e3o sabes que exerc\u00edcios de abdominais fazer? V\u00ea <a href=\"https:\/\/ginasiovirtual.com\/14-exercicios-de-abdominais\/\">deze lijst<\/a>.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-14722 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/abdominais.jpg\" alt=\"keuken abs\" width=\"714\" height=\"462\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/abdominais.jpg 714w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/abdominais-300x194.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/abdominais-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/abdominais-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/abdominais-610x395.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/03\/abdominais-600x388.jpg 600w\" sizes=\"(max-width: 714px) 100vw, 714px\" \/><\/p>\n<h2><strong>Conclusie<\/strong><\/h2>\n<p>Hier is een goede lijst met oefeningen die je in de sportschool kunt doen.<\/p>\n<p>Agora que j\u00e1 sabes quais s\u00e3o os que n\u00e3o podem faltar no teu treino de gin\u00e1sio, o que \u00e9 que vais fazer?<\/p>\n<p><u>Vais coloc\u00e1-los em pr\u00e1tica ou nem por isso?<\/u><\/p>\n<p>N\u00e3o chega saber quais s\u00e3o os melhores exerc\u00edcios, precisas de um plano de treino que os inclua, de forma inteligente.<\/p>\n<p>E precisas de o executar\u00a0de forma consistente, afinal de contas, esse \u00e9 o <a href=\"https:\/\/ginasiovirtual.com\/os-7-habitos-para-o-sucesso-no-ginasio\/\">h\u00e1bito principal para conseguires ter sucesso no gin\u00e1sio<\/a>.<\/p>\n<p>Apesar destes serem os melhores, n\u00e3o quer dizer que n\u00e3o existam outros tamb\u00e9m eficazes, e fica aqui uma lista que te pode ser \u00fatil.<\/p>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/quais-os-melhores-exercicios-para-o-peito\/\">Os melhores exerc\u00edcios para o peito<\/a>.<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/os-6-melhores-exercicios-para-costas\/\">Os melhores exerc\u00edcios para as costas<\/a>.<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/quais-os-melhores-exercicios-para-as-pernas\/\">Os melhores exerc\u00edcios para as pernas<\/a>.<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/quais-os-melhores-exercicios-para-os-bracos\/\">Os melhores exerc\u00edcios para os bra\u00e7os<\/a>.<\/li>\n<\/ul>\n<p>Para al\u00e9m disso, <a href=\"https:\/\/ginasiovirtual.com\/quantas-series-e-repeticoes-devo-fazer\/\">sabes quantas s\u00e9ries e repeti\u00e7\u00f5es deves fazer no teu treino<\/a>?<\/p>","protected":false},"excerpt":{"rendered":"<p>\ufeff H\u00e1 trabalhos melhores, h\u00e1 trabalhos piores, carros melhores e carros piores, suplementos tamb\u00e9m. Como \u00e9 \u00f3bvio, os exerc\u00edcios que podes fazer no gin\u00e1sio n\u00e3o [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":37632,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Descobre os melhores exerc\u00edcios de gin\u00e1sio","_seopress_titles_desc":"Maximiza o teu treino com os melhores exerc\u00edcios de gin\u00e1sio por m\u00fasculo. 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