{"id":38116,"date":"2021-05-02T18:22:36","date_gmt":"2021-05-02T17:22:36","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=38116"},"modified":"2023-01-03T05:31:29","modified_gmt":"2023-01-03T05:31:29","slug":"halter-trainingsplan-2","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/nl\/plano-de-treino-com-halteres\/","title":{"rendered":"Haltertrainingsplan"},"content":{"rendered":"<h2><strong>Een lijst met halteroefeningen die samen een uitstekend trainingsplan vormen<br \/>\n<\/strong><\/h2>\n<p>Os gin\u00e1sios j\u00e1 abriram, muita gente j\u00e1 regressou, mas tamb\u00e9m s\u00e3o muitos os que ainda est\u00e3o de p\u00e9 atr\u00e1s.<\/p>\n<p>Embora este plano possa ser usado num gin\u00e1sio, o uso apenas de halteres n\u00e3o foi ao acaso.<\/p>\n<p>Veel mensen besloten trainingsmateriaal te kopen om thuis hun routine voort te zetten.<\/p>\n<p>N\u00f3s pr\u00f3prios public\u00e1mos um artigo para ajudar quem pretendia treinar em casa enquanto os gin\u00e1sios se encontravam encerrados <a href=\"https:\/\/ginasiovirtual.com\/monta-o-teu-ginasio-em-casa-versao-economica\/\"  rel=\"noopener\" data-schema-attribute=\"\">hier<\/a>.<\/p>\n<p>Dit trainingsplan is bedoeld voor mensen die over dumbbells en een trainingsbank beschikken.<\/p>\n<p>Basicamente, \u00e9 um plano de corpo inteiro, que pretende tirar o m\u00e1ximo de resultados do m\u00ednimo de material poss\u00edvel.<\/p>\n<p>Se \u00e9 este o teu caso, este pode ser o programa de muscula\u00e7\u00e3o que procuras.<\/p>\n<p>Vamos ao que interessa e apresentar o plano treino muscula\u00e7\u00e3o.<\/p>\n<h2 style=\"text-align: center;\"><strong>Haltertrainingsplan<\/strong><\/h2>\n<h3 style=\"text-align: center;\"><strong>Opleiding A<\/strong><\/h3>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento-com-halteres\/\"  rel=\"noopener\" data-schema-attribute=\"\">Halter squats<\/a> &#8211; 3 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto-com-halteres-e-pernas-semi-esticadas\/\"  rel=\"noopener\" data-schema-attribute=\"\">Deadlift met dumbbells en half gestrekte benen<\/a>s &#8211; 3 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-halter\/\"  rel=\"noopener\" data-schema-attribute=\"\">Halter rij<\/a> &#8211; 3 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-halter\/\"  rel=\"noopener\" data-schema-attribute=\"\">Halterborstpers<\/a> &#8211; 3 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\"  rel=\"noopener\" data-schema-attribute=\"\">Zijkanten<\/a> &#8211; 2 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-halter\/\"  rel=\"noopener\" data-schema-attribute=\"\">Curl de b\u00edcep com halteres<\/a> &#8211; 2 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-com-halteres-deitado\/\"  rel=\"noopener\" data-schema-attribute=\"\">Extens\u00e3o com halter deitado<\/a> &#8211; 2 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<hr \/>\n<h3 style=\"text-align: center;\"><strong>Opleiding B<\/strong><\/h3>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\"  rel=\"noopener\" data-schema-attribute=\"\">Halter lunges<\/a> &#8211; 3 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto-com-halteres\/\"  rel=\"noopener\" data-schema-attribute=\"\">Deadlift met dumbbells<\/a> &#8211; 3 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\"  rel=\"noopener\" data-schema-attribute=\"\">Zittende schouderpress<\/a> &#8211; 3 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas\/\"  rel=\"noopener\" data-schema-attribute=\"\">Openingen<\/a> &#8211; 2 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-martelo\/\"  rel=\"noopener\" data-schema-attribute=\"\">Hamer Krul<\/a> &#8211; 2 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-triceps-com-halter-sentado\/\"  rel=\"noopener\" data-schema-attribute=\"\">Extens\u00e3o de halter sentado<\/a> &#8211; 2 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<hr \/>\n<h3 style=\"text-align: center;\"><strong>Opleiding C<\/strong><\/h3>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/step-up-com-halteres\/\"  rel=\"noopener\" data-schema-attribute=\"\">Stap omhoog met halters<\/a> &#8211; 3 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto-com-halteres-e-pernas-semi-esticadas\/\"  rel=\"noopener\" data-schema-attribute=\"\">Deadlift met dumbbells en half gestrekte benen<\/a> &#8211; 3 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-halter\/\"  rel=\"noopener\" data-schema-attribute=\"\">Halter rij<\/a> &#8211; 3 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-halter\/\"  rel=\"noopener\" data-schema-attribute=\"\">Halterborstpers<\/a> &#8211; 3 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-invertidas\/\"  rel=\"noopener\" data-schema-attribute=\"\">Omgekeerde openingen<\/a> &#8211; 2 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-halter\/\"  rel=\"noopener\" data-schema-attribute=\"\">Curl de b\u00edcep com halteres<\/a> &#8211; 2 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-com-halteres-e-pega-curta\/\"  rel=\"noopener\" data-schema-attribute=\"\">Halterpers en korte grip<\/a> &#8211; 2 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<hr \/>\n<h3 style=\"text-align: center;\"><strong>Conclusie<\/strong><\/h3>\n<p>E \u00e9 este o plano de treino baseado em exerc\u00edcios com halteres para ganhar massa muscular ou incluir no teu plano de perda de gordura.<\/p>\n<p>\u00c9 destinado a iniciados e a quem j\u00e1 t\u00eam tamb\u00e9m alguns meses de treino.<\/p>\n<p>\u00c9 vers\u00e1til ao ponto de poder ser usado por atletas de v\u00e1rios n\u00edveis ou objetivos.<\/p>\n<p>\u00c9 importante n\u00e3o esquecer a alimenta\u00e7\u00e3o e a quantidade de cardio usado.<\/p>\n<p>Pode ser feito tr\u00eas vezes por semana, com algum treino cardio nos dias de descanso.<\/p>\n<p>Pode tamb\u00e9m ser feito mais do que tr\u00eas vezes por semana, mas idealmente deixa sempre um dia de descanso entre cada treino.<\/p>\n<p>N\u00e3o te esque\u00e7as de acompanhar o plano com uma boa dieta, de acordo com os teus objetivos.<\/p>\n<p>Als u vragen heeft, kunt u hieronder in het opmerkingenveld reageren.<\/p>","protected":false},"excerpt":{"rendered":"<p>Uma lista de exercicios com halteres que juntos formam um excelente plano de treino Os gin\u00e1sios j\u00e1 abriram, muita gente j\u00e1 regressou, mas tamb\u00e9m s\u00e3o [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":38141,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Plano de Treino com Halteres para Muscula\u00e7\u00e3o Total","_seopress_titles_desc":"Descobre um plano de treino com halteres para treinar em casa ou no gin\u00e1sio. 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