{"id":1858,"date":"2014-02-06T23:32:58","date_gmt":"2014-02-06T23:32:58","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=1858"},"modified":"2020-11-03T03:39:16","modified_gmt":"2020-11-03T03:39:16","slug":"thuis-trainen","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/nl\/treine-em-casa\/","title":{"rendered":"Thuis trainen (zonder fitnessapparatuur)"},"content":{"rendered":"<h1><strong>Um plano de treino para fazer em casa sem recurso a material de gin\u00e1sio<\/strong><\/h1>\n<p>Depois de recebermos v\u00e1rias mensagens a pedir treinos para fazer em casa,\u00a0decidimos construir um treino f\u00e1cil de seguir e com o m\u00ednimo de recursos poss\u00edvel.<\/p>\n<p>Aten\u00e7\u00e3o, o objetivo deste treino <strong>N\u00c3O<\/strong> \u00e9 substituir o treino de gin\u00e1sio.<\/p>\n<p>Trata-se de um treino simples, com alguns benef\u00edcios, e \u00fatil para quem n\u00e3o anda no gin\u00e1sio ou em alturas em que vais de f\u00e9rias, mas apetece-te fazer algum exerc\u00edcio f\u00edsico.<\/p>\n<p>Apesar disso, n\u00e3o quer dizer que seja um treino f\u00e1cil, principalmente no n\u00edvel 3.<\/p>\n<p>Sim, este plano est\u00e1 ajustado por n\u00edveis.<\/p>\n<p><strong>Ideaal voor:<\/strong><\/p>\n<ul>\n<li><span style=\"text-decoration: underline;\">Trabalhar a tua condi\u00e7\u00e3o f\u00edsica<\/span><\/li>\n<li><span style=\"text-decoration: underline;\">Vet verliezen<\/span><\/li>\n<li><span style=\"text-decoration: underline;\">Defini\u00e7\u00e3o muscular<\/span><\/li>\n<\/ul>\n<p><strong>Material necess\u00e1rio?<\/strong><\/p>\n<p><u>Twee stoelen en een springtouw.<\/u><\/p>\n<p>No final do artigo encontras ainda as regras gerais deste treino para tirares o m\u00e1ximo proveito poss\u00edvel.<\/p>\n<h1 style=\"text-align: center;\"><strong>N\u00edvel\u00a01<\/strong><\/h1>\n<h4 style=\"text-align: center;\"><strong><span style=\"text-decoration: underline;\">Vlak<\/span><\/strong><\/h4>\n<p style=\"text-align: center;\"><strong>Exerc\u00edcio 1: <a title=\"Opdrukken\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/flexoes\/\">Opdrukken<\/a><\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Exerc\u00edcio 2: <a title=\"Gewichtloze squats\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento-sem-peso\/\">Hurken<\/a><\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Exerc\u00edcio 3: <a title=\"Stoel achtergronden\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/fundos-em-cadeira\/\">Fondsen<\/a><\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Exerc\u00edcio 4: <a title=\"Klassieke buik\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominal-classico\/\">Buikspieren<\/a><\/strong><\/p>\n<p>\u00a0<\/p>\n<h2 style=\"text-align: center;\"><strong>Instructies<\/strong><\/h2>\n<ul>\n<li>Faz os exerc\u00edcios seguidos, do 1 ao 4 sem descanso. Isto \u00e9 uma s\u00e9rie.<\/li>\n<li>Faz o m\u00e1ximo de repeti\u00e7\u00f5es que conseguires por exerc\u00edcio mas n\u00e3o excedas as 50 repeti\u00e7\u00f5es.<\/li>\n<li>Quando terminares uma s\u00e9rie descansa entre 1 a 2 minutos.<\/li>\n<li>Herhaal het circuit 3 keer tijdens de eerste training.<\/li>\n<\/ul>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-1873 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/02\/Man-Push-Up.jpg\" alt=\"thuis trainen\" width=\"1600\" height=\"1066\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/02\/Man-Push-Up.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/02\/Man-Push-Up-300x199.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/02\/Man-Push-Up-768x511.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/02\/Man-Push-Up-1300x866.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/02\/Man-Push-Up-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/02\/Man-Push-Up-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/02\/Man-Push-Up-600x400.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/02\/Man-Push-Up-610x406.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/02\/Man-Push-Up-1024x682.jpg 1024w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<h1 style=\"text-align: center;\"><strong>N\u00edvel 2<\/strong><\/h1>\n<h4 style=\"text-align: center;\"><span style=\"text-decoration: underline;\">Vlak<br \/>\n<\/span><\/h4>\n<p style=\"text-align: center;\"><strong>Exerc\u00edcio 1: <a title=\"Opdrukken\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/flexoes\/\">Opdrukken<\/a><\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Saltar \u00e0 corda<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Exerc\u00edcio 2: <a title=\"Gewichtloze squats\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento-sem-peso\/\">Hurken<\/a><\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Saltar \u00e0 corda<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Exerc\u00edcio 3: <a title=\"Stoel achtergronden\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/fundos-em-cadeira\/\">Fondsen<\/a><\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Saltar \u00e0 corda<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Exerc\u00edcio 4: <a title=\"Klassieke buik\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominal-classico\/\">Buikspieren<\/a><\/strong><\/p>\n<p>\u00a0<\/p>\n<h2 style=\"text-align: center;\"><strong>Instructies<\/strong><\/h2>\n<ul>\n<li>Faz os exerc\u00edcios seguidos, do 1 ao 4, sem descanso. Isto \u00e9 uma s\u00e9rie.<\/li>\n<li>Salta \u00e0 corda durante 30 segundos entre cada exerc\u00edcio a um ritmo m\u00e9dio.<\/li>\n<li>Descansa entre 1 a 2 minutos entre s\u00e9ries.<\/li>\n<li>Faz o m\u00e1ximo de repeti\u00e7\u00f5es em cada exerc\u00edcio mas n\u00e3o excedas as 50 repeti\u00e7\u00f5es.<\/li>\n<li>Herhaal het circuit minstens 3 keer.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-13735 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/02\/saltar-a-corda.jpg\" alt=\"thuis trainen\" width=\"1280\" height=\"764\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/02\/saltar-a-corda.jpg 1280w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/02\/saltar-a-corda-300x179.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/02\/saltar-a-corda-768x458.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/02\/saltar-a-corda-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/02\/saltar-a-corda-600x358.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/02\/saltar-a-corda-610x364.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/02\/saltar-a-corda-1024x611.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/02\/saltar-a-corda-20x12.jpg 20w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/p>\n<p style=\"text-align: center;\">\n<h3 style=\"text-align: center;\"><strong>N\u00edvel 3<\/strong><\/h3>\n<h4 style=\"text-align: center;\"><strong><span style=\"text-decoration: underline;\">Vlak<\/span><\/strong><\/h4>\n<p style=\"text-align: center;\"><strong>Saltar \u00e0 corda<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Exerc\u00edcio 1: <a title=\"Opdrukken\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/flexoes\/\">Opdrukken<\/a><\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Saltar \u00e0 corda<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Exerc\u00edcio 2: <a title=\"Gewichtloze squats\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento-sem-peso\/\">Hurken<\/a><\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Saltar \u00e0 corda<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Exerc\u00edcio 3: <a title=\"Stoel achtergronden\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/fundos-em-cadeira\/\">Fondsen<\/a><\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Saltar \u00e0 corda<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Exerc\u00edcio 4: <a title=\"Klassieke buik\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominal-classico\/\">Buikspieren<\/a><\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Saltar \u00e0 corda<\/strong><\/p>\n<p>\u00a0<\/p>\n<h2 style=\"text-align: center;\"><strong>Instructies<\/strong><\/h2>\n<ul>\n<li>Voer het circuit achtereenvolgens uit, zonder rust.<\/li>\n<li>Salta \u00e0 corda durante 30 segundos a uma intensidade moderada\/alta.<\/li>\n<li>Faz o m\u00e1ximo de repeti\u00e7\u00f5es em cada exerc\u00edcio mas n\u00e3o excedas as 50 repeti\u00e7\u00f5es.<\/li>\n<li>Descansa 1 a 2 minutos entre s\u00e9ries, uma s\u00e9rie \u00e9 desde o primeiro saltar \u00e0 corda at\u00e9 ao \u00faltimo saltar \u00e0 corda.<\/li>\n<li>M\u00ednimo de 3 s\u00e9ries.<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Algemene regels<\/strong><\/h2>\n<ul>\n<li>Em qualquer das fases deves ir aumentando o n\u00famero de s\u00e9ries e repeti\u00e7\u00f5es, de forma gradual.<\/li>\n<li>Vai aumentando a intensidade progressivamente em todos os n\u00edveis, menos tempo de descanso entre s\u00e9ries, intensidade mais elevada a saltar \u00e0 corda, etc.<\/li>\n<li><strong>N\u00e3o fa\u00e7as mais de 10 s\u00e9ries, passa para o n\u00edvel seguinte.<\/strong><\/li>\n<li>Em exerc\u00edcios que tiveres maior facilidade, tenta aumentar o n\u00edvel de dificuldade.<\/li>\n<li>Vai anotando o plano em causa e os tempos que levaste a concluir cada s\u00e9rie<\/li>\n<li><span style=\"text-decoration: underline;\">Tenta completar as s\u00e9ries no menor espa\u00e7o de tempo poss\u00edvel.<\/span><\/li>\n<li>No exerc\u00edcio de abdominais, podes ir trocando de exerc\u00edcio, v\u00ea\u00a0<a title=\"14 Buikspieroefeningen\" href=\"https:\/\/ginasiovirtual.com\/14-exercicios-de-abdominais\/\">hier<\/a> uma lista dos exerc\u00edcios que podes alternar.<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Laatste opmerkingen<\/strong><\/h2>\n<p>N\u00e3o substitui um treino completo de gin\u00e1sio, mas \u00e9 um\u00a0\u00f3ptimo\u00a0ponto de partida para melhorares a tua composi\u00e7\u00e3o corporal e condi\u00e7\u00e3o f\u00edsica.<\/p>\n<p>Se seguires as instru\u00e7\u00f5es e regras gerais de forma correcta, vais ver que \u00e9 um treino bastante estimulante e at\u00e9 desafiante.<\/p>\n<p><strong>N\u00e3o te esque\u00e7as, o objetivo \u00e9 ir sempre melhorando a cada treino, subindo de n\u00edvel, baixando os tempos e aumentando a intensidade.<\/strong><\/p>\n<p><u>Se tiveres alguma d\u00favida, utiliza a zona de coment\u00e1rios em baixo.<\/u><\/p>","protected":false},"excerpt":{"rendered":"<p>Um plano de treino para fazer em casa sem recurso a material de gin\u00e1sio Depois de recebermos v\u00e1rias mensagens a pedir treinos para fazer em [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":30329,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Plano de Treino em Casa: Melhora Sem Equipamento","_seopress_titles_desc":"Descobre um plano de treino em casa eficaz com m\u00ednimas ferramentas. 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