{"id":3582,"date":"2014-10-14T12:47:51","date_gmt":"2014-10-14T11:47:51","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=3582"},"modified":"2020-11-25T22:41:31","modified_gmt":"2020-11-25T22:41:31","slug":"interview-yuri-frances","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/nl\/entrevista-iuri-frances\/","title":{"rendered":"Interview Iuri Frances"},"content":{"rendered":"<p><strong>Interview met atleet Iuri Frances.<\/strong><\/p>\n<ul>\n<li><strong>Naam<\/strong> : Iuri Franc\u00eas<\/li>\n<li><strong>Leeftijd<\/strong> : 30 jaar<\/li>\n<li><strong>Hoogte<\/strong> : 1,77 cm<\/li>\n<li><strong>Startgewicht<\/strong> : 99 kg<\/li>\n<li><strong>Huidig gewicht\u00a0<\/strong>: 77kg<\/li>\n<\/ul>\n<h2 lang=\"pt-PT\"><strong>O que te levou a entrar no gin\u00e1sio e a transformar o teu corpo?<\/strong><\/h2>\n<p>O que me levou a come\u00e7ar foi o espelho!<br \/>\nOlhava-me ao espelho e pensava, um rapaz com esta idade n\u00e3o \u00e9 para ter um corpo neste estado!<\/p>\n<p>Desde mi\u00fado que sempre fui muito bom em provas f\u00edsicas, deste os tempos da escola em educa\u00e7\u00e3o f\u00edsica, ou mesmo no futebol onde joguei federado alguns anos, mas por v\u00e1rios motivos e principalmente desleixo, deixei-me engordar de tal forma que fiquei com quase 100kg.<\/p>\n<p>Outra coisa que me fez mudar foi ver pessoal amigo com corpos t\u00edpicos de gin\u00e1sio e pensava, gostava de ter um corpo assim!<br \/>\nMas&#8230; n\u00e3o fazia nada para isso.<\/p>\n<p><strong>Desde a alimenta\u00e7\u00e3o di\u00e1ria que era uma vergonha, passando pelas rolotes \u00e1 noite depois das discotecas, era um somar de comida &#8220;podre&#8221;.<\/strong><\/p>\n<p>Parei de pensar e comecei a agir, j\u00e1 tinha inscri\u00e7\u00e3o no gin\u00e1sio a muitos anos, mas ia l\u00e1 mais &#8220;ver a bola&#8221;.<br \/>\nPassei do 8 ao 80, faz 3 anos e pouco que recomecei no gin\u00e1sio mas de forma s\u00e9ria e em todos os aspectos.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/3.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-3588 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/3.jpg\" alt=\"iuri frans interview\" width=\"720\" height=\"341\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/3.jpg 720w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/3-300x142.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/3-18x9.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/3-600x284.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/3-610x289.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/3-20x9.jpg 20w\" sizes=\"(max-width: 720px) 100vw, 720px\" \/><\/a><\/p>\n<h2 lang=\"pt-PT\"><strong>Hoe heb je je doelen weten te bereiken?<\/strong><\/h2>\n<p>Het was de overstap van 8 naar 80 die de resultaten opleverde.<\/p>\n<p><strong>Comecei por n\u00e3o falhar um \u00fanico treino nem uma \u00fanica refei\u00e7\u00e3o. Fazia treino de muscula\u00e7\u00e3o de segunda a s\u00e1bado, com descanso a quarta-feira em que fazia boxe, o que acabava por ser um bom cardio.<\/strong><\/p>\n<p>Um bom parceiro de treino ajudou bastante, pois como eu, ele tamb\u00e9m era gordo e come\u00e7amos nisto juntos, conseguimos os dois puxando um pelo outro.<\/p>\n<p>Comecei por criar tamb\u00e9m uma pasta p\u00fablica no Facebook e fui postando as minhas altera\u00e7\u00f5es, algumas refei\u00e7\u00f5es e algumas fotos no gin\u00e1sio, o que me motivava bastante ao ler os coment\u00e1rios de pessoal conhecido e n\u00e3o s\u00f3, a reconhecerem o trabalho e a dar for\u00e7a.<\/p>\n<p>Ao inicio fiquei reticente de colocar fotos pois o pessoal portugu\u00eas \u00e9 muito critico, come\u00e7am logo com as t\u00edpicas frases &#8220;Olha este a armar-se&#8221; ou &#8220;Olha este tem a mania que j\u00e1 sabe treinar&#8221; mas por acaso lidei e lido bem com isso, at\u00e9 porque tenho a hip\u00f3tese de chegar um dia, apagar tudo e acaba-se a informa\u00e7\u00e3o.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-3603\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/14.jpg\" alt=\"Frans Joeri\" width=\"400\" height=\"601\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/14.jpg 479w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/14-200x300.jpg 200w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/14-8x12.jpg 8w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/14-199x300.jpg 199w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/14-13x20.jpg 13w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p><strong>Usei tamb\u00e9m muitos dos treinos, ideias, alimenta\u00e7\u00e3o de pessoal que faz v\u00eddeos no youtube e blogs, ajudou-me bastante a separar treinos, escolher suplementos e aprender algo sobre eles, a elaborar dietas, etc.<\/strong><\/p>\n<p>Sem d\u00favida que a internet me ajudou muito neste campo pois os v\u00eddeos do Felipe Franco, Anderson Barbosa, Danilo Fran\u00e7a e do Sardinha s\u00e3o bastante informativos. Baseei-me muito nestes bloggers no meu percurso e como s\u00e3o em portugu\u00eas \u00e9 bastante mais f\u00e1cil.<\/p>\n<p>Agora consigo elaborar as minhas dietas e treinos, obtendo assim melhores resultados, e at\u00e9 o fa\u00e7o para algumas pessoas menos informadas do que eu, j\u00e1 consigo explicar erros que fiz para que eles n\u00e3o os cometam.<\/p>\n<h2 lang=\"pt-PT\"><strong>Wat waren de grootste moeilijkheden die je onderweg tegenkwam?<\/strong><\/h2>\n<p>As dificuldades a n\u00edvel mental s\u00e3o as piores, porque a comida \u00e9 um vicio e \u00e9 das melhores coisas da\u00a0vida, e eu gosto de comer!<\/p>\n<p>Ter de manter o foco e saber dizer n\u00e3o a jantares menos interessantes do ponto de vista dos meus objetivos.<\/p>\n<p><strong>\u00c9 necess\u00e1ria alguma for\u00e7a de vontade, pois chegar a casa do trabalho j\u00e1 cansado, ir treinar, voltar exausto e ainda ter de ir preparar as refei\u00e7\u00f5es todos os dias para o dia seguinte \u00e9 mesmo muito desgastante, e isto n\u00e3o \u00e9 um dia ou dois nesta rotina, s\u00e3o anos assim e eu vou para o 4\u00ba ano seguido.<\/strong><\/p>\n<p><strong><img decoding=\"async\" class=\"aligncenter wp-image-3605\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/12.jpg\" alt=\"iuri frances interview\" width=\"400\" height=\"601\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/12.jpg 479w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/12-200x300.jpg 200w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/12-8x12.jpg 8w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/12-199x300.jpg 199w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/12-13x20.jpg 13w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/strong><\/p>\n<p>Depois mesmo a n\u00edvel pessoal tamb\u00e9m \u00e9 complicado, ir a casa da m\u00e3e comer e ela ter de fazer comida diferente s\u00f3 para mim, ir jantar a casa de amigos e levar a caixa de comida a parte, ir de f\u00e9rias e j\u00e1 levar imensas refei\u00e7\u00f5es preparadas para os dias que vou estar fora de casa, evitar discotecas, festas, etc, n\u00e3o \u00e9 f\u00e1cil.<\/p>\n<p>Mesmo as pessoas mais chegadas como a fam\u00edlia, amigos e namorada \u00e9 necess\u00e1ria alguma &#8220;paci\u00eancia&#8221; e que agrade\u00e7o bastante.<\/p>\n<p>Agora j\u00e1 n\u00e3o \u00e9 bem assim, j\u00e1 posso ter uma alimenta\u00e7\u00e3o mais variada, cometer alguns excessos, esticar-me muito mais!<\/p>\n<p><strong>A ideia era fazer um bom trabalho de inicio e levar mesmo at\u00e9 ao fim sem falhas, esse trabalho foi feito e agora \u00e9 gerir as coisas e usar um meio-termo.<\/strong><\/p>\n<h2 lang=\"pt-PT\"><strong>Welk dieet heb je gevolgd?<\/strong><\/h2>\n<p>Segui v\u00e1rias dietas ao longo dos meses que fui treinando.<\/p>\n<p>Fui sempre variando a alimenta\u00e7\u00e3o desde hidratos altos, m\u00e9dios, baixos, zero, usar dias do lixo e outras vezes n\u00e3o.<br \/>\nVariar os hidratos de carbono e a prote\u00edna ao longo do dia, cortar os HC ap\u00f3s as 18 horas ou n\u00e3o.<\/p>\n<p><span style=\"text-decoration: underline;\">Enfim, fui testando v\u00e1rias coisas e vendo o que funcionava melhor.<\/span><\/p>\n<h3 style=\"text-align: left;\"><strong>Dieta\u00a0Atual<\/strong><\/h3>\n<p style=\"text-align: left;\"><strong>Pequeno-Almo\u00e7o<\/strong><\/p>\n<ul style=\"text-align: left;\">\n<li>Zoete aardappel<\/li>\n<li>Kipfilet<\/li>\n<li>Pinda&#039;s<\/li>\n<li>Vitamine C<\/li>\n<li>L-Glutamine<\/li>\n<li>BCAA&#8217;s<\/li>\n<\/ul>\n<p style=\"text-align: left;\"><strong>Meio da manh\u00e3<img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-3592\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/13.jpg\" alt=\"Frans Joeri\" width=\"400\" height=\"601\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/13.jpg 479w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/13-200x300.jpg 200w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/13-8x12.jpg 8w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/13-13x20.jpg 13w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/13-199x300.jpg 199w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/strong><\/p>\n<ul style=\"text-align: left;\">\n<li>Kipfilet<\/li>\n<li>Pinda&#039;s<\/li>\n<li>Multivitamin<\/li>\n<\/ul>\n<p style=\"text-align: left;\"><strong>Almo\u00e7o<\/strong><\/p>\n<ul style=\"text-align: left;\">\n<li>Zoete aardappel<\/li>\n<li>Kipfilet<\/li>\n<li>Br\u00f3colis<\/li>\n<\/ul>\n<p style=\"text-align: left;\"><strong>Midden in de middag<\/strong><\/p>\n<ul style=\"text-align: center;\">\n<li style=\"text-align: left;\">Eiwitten<\/li>\n<li style=\"text-align: left;\">Kipfilet<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"text-align: left;\"><strong>Pr\u00e9-Treino<\/strong><\/p>\n<ul style=\"text-align: left;\">\n<li>Zoete aardappel<\/li>\n<li>Kipfilet<\/li>\n<li>BCAA&#8217;s<\/li>\n<\/ul>\n<p style=\"text-align: left;\"><strong>P\u00f3s-Treino<\/strong><\/p>\n<ul style=\"text-align: left;\">\n<li>Dextrose<\/li>\n<li>wei<\/li>\n<li>BCAA&#8217;s<\/li>\n<li>L-Glutamine<\/li>\n<li>Banaan<\/li>\n<\/ul>\n<p style=\"text-align: left;\"><strong>Lunchen<\/strong><\/p>\n<ul style=\"text-align: left;\">\n<li>Kipfilet<\/li>\n<li>Br\u00f3colis<\/li>\n<li>Zoete aardappel<\/li>\n<\/ul>\n<p style=\"text-align: left;\"><strong>Avondeten<\/strong><\/p>\n<ul>\n<li style=\"text-align: left;\">Pinda&#039;s<\/li>\n<li style=\"text-align: left;\">Eiwitten<\/li>\n<\/ul>\n<h2 lang=\"pt-PT\"><strong>Welk opleidingsplan heb je gevolgd?<\/strong><\/h2>\n<p>Zo was het ook met trainen.<\/p>\n<p>Comecei por treinar normalmente dois m\u00fasculos por dia, depois passei para um m\u00fasculo por dia.<\/p>\n<p>Testei v\u00e1rios tipos de treino como por exemplo o <a href=\"https:\/\/ginasiovirtual.com\/plano-de-treino-fst-7\/\">FST-7<\/a>, t\u00e9cnicas mais avan\u00e7adas como drop-sets, rest pause, variar o descanso de 20 segundos a 1 minuto, s\u00e9ries com movimento mais lento e outras mais r\u00e1pido, s\u00e9ries com muito pouco peso e com pouco peso e em certas fases cardio em jejum.<\/p>\n<p><span style=\"text-decoration: underline;\">Ik was aan het testen en leren wat het beste bij mij paste.<\/span><\/p>\n<p><span style=\"text-decoration: underline;\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-3641 aligncenter\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/905819_677310422304645_6658426651100337772_o.jpg\" alt=\"905819_677310422304645_6658426651100337772_o\" width=\"400\" height=\"601\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/905819_677310422304645_6658426651100337772_o.jpg 639w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/905819_677310422304645_6658426651100337772_o-200x300.jpg 200w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/905819_677310422304645_6658426651100337772_o-8x12.jpg 8w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/905819_677310422304645_6658426651100337772_o-610x916.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/905819_677310422304645_6658426651100337772_o-13x20.jpg 13w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/905819_677310422304645_6658426651100337772_o-199x300.jpg 199w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/905819_677310422304645_6658426651100337772_o-600x901.jpg 600w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/span><\/p>\n<h3><strong>Huidige opleiding<\/strong><\/h3>\n<h4><strong>Treino A &#8211; Pernas (anterior) e g\u00eameos<\/strong><\/h4>\n<ul>\n<li><a title=\"Been extensie\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\"  rel=\"noopener noreferrer\">Been extensie<\/a> em super s\u00e9rie com Hack Leg 20-15-12-10<\/li>\n<li><a title=\"druk op\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\"  rel=\"noopener noreferrer\">druk op<\/a> 20-15-15-12-12-10<\/li>\n<li><a title=\"Hurken\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener noreferrer\">Hurken<\/a> 15-12-12-10<\/li>\n<li>Adductor 20-20-20<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/gemeos.png\"  rel=\"noopener noreferrer\">G\u00eameos sentado<\/a> 4 s\u00e9ries 20-40 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h4><strong>Treino B &#8211; Peitoral<\/strong><\/h4>\n<ul>\n<li><a title=\"Hellingborstpers\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-inclinado\/\"  rel=\"noopener noreferrer\">Helling druk<\/a> 20-15-12-10-10<\/li>\n<li>Gelede bankdrukken 15-15-15-15<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/declinado.jpg\"  rel=\"noopener noreferrer\">Bankdrukken weigeren<\/a> 15-15-15-15<\/li>\n<li><a title=\"Openingen\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas\/\"  rel=\"noopener noreferrer\">Openingen<\/a> &#8211; com rest pause 12-12-12<\/li>\n<li>Abdominais 4 s\u00e9ries<\/li>\n<\/ul>\n<h4><strong>Treino C &#8211; Costas<\/strong><\/h4>\n<ul>\n<li><a title=\"Barbell-rij\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-barra\/\"  rel=\"noopener noreferrer\">Barbell rij<\/a> 20-15-12-12-10<\/li>\n<li><a title=\"Verhogingen\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes\/\"  rel=\"noopener noreferrer\">Verhogingen<\/a> 4 s\u00e9ries at\u00e9 a falha<\/li>\n<li>Pulldown atr\u00e1s da nuca 15-15-15-15<\/li>\n<li><a title=\"Halter rij\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-halter\/\"  rel=\"noopener noreferrer\">Eenzijdige rij<\/a> &#8211; Sem descanso 15-15-15<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/puxada-invertida.jpg\"  rel=\"noopener noreferrer\">Helling achteruit trekken <\/a>&#8211; pega supinada 15-12-12-10<\/li>\n<\/ul>\n<h4><strong>Treino D &#8211; Pernas (posterior)<\/strong><\/h4>\n<ul>\n<li><a title=\"Beenkrul\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\"  rel=\"noopener noreferrer\">Been Krul<\/a> 20-18-15-12-12-10<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/cadeira-flexora.jpg\"  rel=\"noopener noreferrer\">Flexor stoel<\/a> 15-15-15-15-15<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/curl_femoral_pie.bmp\"  rel=\"noopener noreferrer\">Curl Femural em p\u00e9<\/a> &#8211; Sem descanso &#8211; 4 s\u00e9ries 10-12 repeti\u00e7\u00f5es<\/li>\n<li>Ontvoerder 20-20-20-20<\/li>\n<li>Gl\u00fateos M\u00e1quina 20-20-20<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/gemeos-maq.jpg\"  rel=\"noopener noreferrer\">G\u00eameos em p\u00e9<\/a> 4 s\u00e9ries 20-40 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-3637 aligncenter\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/2.jpg\" alt=\"2\" width=\"400\" height=\"300\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/2.jpg 720w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/2-300x225.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/2-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/2-610x458.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/2-600x450.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/2-20x15.jpg 20w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h4><strong>Treino E &#8211; Ombros<\/strong><\/h4>\n<ul>\n<li><a title=\"Halter Schouderpers\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\"  rel=\"noopener noreferrer\">Schouderpers<\/a> 15-15-15-15<\/li>\n<li><a title=\"Halter zijkanten\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\"  rel=\"noopener noreferrer\">Zijkanten<\/a> 15-15-15-15<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/frontais-cabo.jpg\"  rel=\"noopener noreferrer\">Fronten met kabel<\/a> 15-15-15-15<\/li>\n<li><a title=\"Hoge rij\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-alta\/\"  rel=\"noopener noreferrer\">Hoge rij<\/a> &#8211; execu\u00e7\u00e3o lenta &#8211; 10-10-10-10<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/BentOverLateralRaise.jpg\"  rel=\"noopener noreferrer\">Omgekeerde openingen<\/a> &#8211; Drop sets &#8211; 3 s\u00e9ries 8-20 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h4><strong>Treino F &#8211; Bra\u00e7os<\/strong><\/h4>\n<ul>\n<li><a title=\"Triceps-extensiemachine\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/\"  rel=\"noopener noreferrer\">Extens\u00e3o tricep corda<\/a> 4 s\u00e9ries 15-20 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Van triceps naar voorhoofdstang\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/tricep-a-testa-barra\/\"  rel=\"noopener noreferrer\">Tr\u00edceps com barra<\/a> 15-15-15<\/li>\n<li>Tr\u00edceps no banco 15-15-15-15<\/li>\n<li><a title=\"Biceps Bar Curl\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\"  rel=\"noopener noreferrer\">Krul met staaf<\/a> 15-15-15-15<\/li>\n<li><a title=\"Biceps Concentraatbank\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-concentrado-banco\/\"  rel=\"noopener noreferrer\">Geconcentreerde krul<\/a> 15-15-15-15<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/rosca_inclinada.jpg\"  rel=\"noopener noreferrer\">Afwisselende krullen op de schuine bank<\/a> 15-15-15-15<\/li>\n<\/ul>\n<h2 lang=\"pt-PT\"><strong>Welke supplementen heb je gebruikt?<\/strong><\/h2>\n<p>No inicio gastei muito dinheiro mal gasto com suplementos, pois pensava que a quantidade levava \u00e0 qualidade e n\u00e3o \u00e9 bem assim.<\/p>\n<p>Tomei muita coisa em que o \u00fanico resultado\u00a0foi tirar dinheiro da carteira.<\/p>\n<p><strong>Agora a minha suplementa\u00e7\u00e3o \u00e9 sempre a mesma independentemente da fase em que me encontre, variando apenas as quantidades.<\/strong><\/p>\n<p>Os suplementos que utilizo\u00a0s\u00e3o:<\/p>\n<ul>\n<li><a title=\"Alles over wei-eiwit\" href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\"  rel=\"noopener noreferrer\">Wei-eiwit<\/a><\/li>\n<li>Dextrose<\/li>\n<li>Glutamine<\/li>\n<li><a title=\"Creatine\" href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-a-creatina\/\"  rel=\"noopener noreferrer\">Creatine<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-bcaas\/\"  rel=\"noopener noreferrer\">BCAA&#8217;s<\/a><\/li>\n<li><a title=\"Multivitamine\" href=\"https:\/\/ginasiovirtual.com\/o-que-e\/multivitaminico\/\"  rel=\"noopener noreferrer\">Multivitamin<\/a><\/li>\n<li>Vitamine C<\/li>\n<\/ul>\n<p><a href=\"http:\/\/tidd.ly\/bdc18619\" target=\"_blank\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-3613 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/11.jpg\" alt=\"11\" width=\"720\" height=\"478\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/11.jpg 720w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/11-300x199.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/11-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/11-600x398.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/11-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/11-610x405.jpg 610w\" sizes=\"(max-width: 720px) 100vw, 720px\" \/><\/a><\/p>\n<h2 lang=\"pt-PT\"><strong>Quais os conselhos que darias a algu\u00e9m que tamb\u00e9m queira transformar o seu corpo?<\/strong><\/h2>\n<p>Vergeet wat ze zeggen, zeggen of zeggen, doe het voor jezelf en voor jezelf. Als je het echt wilt doen.<\/p>\n<p><strong>Custa? Sim custa, mas \u00e9 poss\u00edvel.<\/strong><\/p>\n<p>E esquece aqueles que dizem que s\u00f3 consegues com drogas ou \u00e9 mais r\u00e1pido com drogas. Ser mais r\u00e1pido \u00e9, mas, ser\u00e1 que justifica? Tens de analisar o que vale a pena para o que queres. Eu n\u00e3o usei uma \u00fanica droga at\u00e9 porque por motivos de sa\u00fade n\u00e3o posso e foi poss\u00edvel. N\u00e3o ficas nenhum Olimpia mas para ter um bom corpo e fitness consegue-se, <strong>n\u00e3o esperes \u00e9 conseguir em 2 meses!<\/strong><br \/>\nHoeveel jaar duurde het voordat je aankwam? 6 of 7 jaar? En wil je in 3 maanden afvallen?<\/p>\n<p><strong>D\u00e1 tempo ao tempo, sem falhas<\/strong>, porque quando comias mal tamb\u00e9m n\u00e3o falhavas, era todos os dias, certo? Ent\u00e3o faz desta vez o contr\u00e1rio. Faz bem todos os dias que o corpo vai ao lugar, devagar.<br \/>\nN\u00e3o ser escravo da dieta mas para apertar ao inicio, tem que ser. Depois mais tarde podes dar umas folgas, mas para come\u00e7ar \u00e9 a s\u00e9rio.<\/p>\n<p><strong>Isto \u00e9 a minha opini\u00e3o e foi o que eu fiz.<\/strong><\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/6.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-3586\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/6.jpg\" alt=\"6\" width=\"720\" height=\"506\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/6.jpg 720w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/6-300x210.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/6-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/6-600x421.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/6-20x14.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/10\/6-610x429.jpg 610w\" sizes=\"(max-width: 720px) 100vw, 720px\" \/><\/a><\/p>\n<p>O meu contacto de facebook \u00e8 <span style=\"color: #0000ff;\"><span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.facebook.com\/Yurifrances\" target=\"_blank\">https:\/\/www.facebook.com\/Yurifrances<\/a><\/span><\/span><\/p>\n<p>N\u00e3o aceito pessoal que n\u00e3o conhe\u00e7o porque se torna dif\u00edcil de gerir, mas tenho uma pasta p\u00fablica com a minha evolu\u00e7\u00e3o, etc.<br \/>\nVoor elk ander onderwerp kunt u een bericht sturen, dan zal ik reageren.<\/p>\n<p>Muitas das mensagens que recebo \u00e9 a perguntar se n\u00e3o penso em competir.<br \/>\nJ\u00e1 pensei nisso mas o n\u00edvel e qualidade dos participantes em 1,77cm \u00e9 muito superior ao meu, ainda me falta massa muscular e maior defini\u00e7\u00e3o para estar ao n\u00edvel deles. Treino como sei e com os meios que tenho.<br \/>\nPoderei um dia pensar nisso mas n\u00e3o tenho conhecimentos das poses, do que \u00e9 realmente importante no palco, o que focar, o que fazer, etc.<\/p>\n<p>\u00c9 algo que se um dia pensar em ir ter essa experi\u00eancia tenho de me dedicar.<\/p>","protected":false},"excerpt":{"rendered":"<p>Entrevista ao atleta Iuri Frances. Nome : Iuri Franc\u00eas Idade : 30 Anos Altura : 1,77cm Peso inicial : 99kg Peso atual\u00a0: 77kg O que [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":34126,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Entrevista Iuri Frances: Descubra a Transforma\u00e7\u00e3o Incr\u00edvel","_seopress_titles_desc":"Descubra como Iuri Frances mudou sua vida! 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