{"id":9080,"date":"2015-08-04T13:42:01","date_gmt":"2015-08-04T13:42:01","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=9080"},"modified":"2017-01-18T18:19:02","modified_gmt":"2017-01-18T18:19:02","slug":"trainingsplan-voor-de-vakantie-2-2","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/nl\/plano-de-treino-para-as-ferias-2\/","title":{"rendered":"Vakantie trainingsschema"},"content":{"rendered":"<h1><strong>Um plano simples para usares durante as f\u00e9rias<\/strong><\/h1>\n<p><!--more--><\/p>\n<p>F\u00e9rias\u2026finalmente chegaram!<\/p>\n<p>O merecido descanso, que todos tanto aguardamos e adoramos.<\/p>\n<p>Tempo de praia, piscina e relaxamento, mas isto n\u00e3o significa que deixemos de cuidar da nossa sa\u00fade, e basta despendermos um curto espa\u00e7o de tempo deste descanso, para fazermos um pouco de exerc\u00edcio e nos sentirmos melhor fisicamente e psicologicamente.<\/p>\n<p>At\u00e9 porque toda aquela hidrata\u00e7\u00e3o e alimenta\u00e7\u00e3o (sim\u2026aquelas petiscadas, com muita comida e bebida \u00e0 mistura) que fazemos durante este per\u00edodo, acabam por ter as suas consequ\u00eancias.<\/p>\n<p>Por isso, vou explicar alguns exerc\u00edcios que podem fazer em qualquer s\u00edtio e aproveitar o bom tempo que geralmente se faz sentir. Aten\u00e7\u00e3o, n\u00e3o \u00e9 aconselhado fazer nas horas de maior calor.<\/p>\n<p>Para come\u00e7ar \u00e9 sempre bom aquecermos, por exemplo, com 10\/15 minutinhos de corrida, ou caminhada. Quem se sentir bem a saltar \u00e0 corda, poder\u00e1 faz\u00ea-lo durante 5 minutos.<\/p>\n<p><u><b>Plano de Treino<\/b><\/u><\/p>\n<ul>\n<li>N\u00famero de circuitos: 3x<\/li>\n<li>Tempo de execu\u00e7\u00e3o: 12\/15 repeti\u00e7\u00f5es<\/li>\n<li>Tempo de descanso: 10 a 60 segundos (respeitem sempre o vosso corpo)<\/li>\n<li>Combinar os exerc\u00edcios de modo a trabalhar todo o corpo durante o treino<\/li>\n<\/ul>\n<h1 style=\"text-align: center;\"><strong>Pernas<\/strong><\/h1>\n<p><u><b>1\u00ba exerc\u00edcio: Agachamento<\/b><\/u><\/p>\n<p>Vamos come\u00e7ar da forma mais simples, utilizamos a ombreira de uma porta l\u00e1 em casa, um poste\/\u00e1rvore na rua, algo para servir de apoio.<\/p>\n<p>Colocamo-nos em frente a esse e apoiamos as nossas m\u00e3os, ao n\u00edvel do est\u00f4mago. Os p\u00e9s devem estar alinhados \u00e0 largura da bacia, o tronco direito e ombros descontra\u00eddos.<\/p>\n<p>Para iniciarmos o movimento descendente, come\u00e7amos por nos sentar &#8216;no vazio&#8217;, at\u00e9 os bra\u00e7os esticarem, o rabo deve ir para baixo, n\u00e3o para tr\u00e1s, os joelhos devem estar alinhados com os p\u00e9s.<\/p>\n<p>Press\u00e3o nos calcanhares, como que empurrando o ch\u00e3o, sem nunca os levantar. Olhar para baixo, mantendo a cabe\u00e7a alinhada com o pesco\u00e7o e tronco.<\/p>\n<p>Na fase ascendente, voltar a fazer press\u00e3o nos calcanhares, contraindo agora os gl\u00fateos, a cabe\u00e7a volta a olhar em frente e devemos acabar na posi\u00e7\u00e3o inicial, como retratado nas imagens.<\/p>\n<p>Aconselho a come\u00e7ar por fazer com o apoio, quando esta fase estiver dominada passamos ent\u00e3o para o agachamento sem apoio.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/agachamento1.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-full wp-image-9047\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/agachamento1.jpg\" alt=\"agachamento1\" width=\"512\" height=\"384\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/agachamento1.jpg 512w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/agachamento1-300x225.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/agachamento1-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/agachamento1-20x15.jpg 20w\" sizes=\"(max-width: 512px) 100vw, 512px\" \/><\/a><\/p>\n<p><u><b>2\u00ba exerc\u00edcio: Step Up<\/b><\/u><\/p>\n<p>Neste exerc\u00edcio \u00e9 necess\u00e1ria uma superf\u00edcie elevada e est\u00e1vel, um degrau\/muro.<\/p>\n<p>Apoiamos um dos p\u00e9s nesta superf\u00edcie, pressionando o calcanhar e s\u00f3 depois o resto do p\u00e9 (exatamente como se fossemos subir um degrau), contra\u00edmos os gl\u00fateos e os abdominais, at\u00e9 a perna de apoio realizar a extens\u00e3o completa.<\/p>\n<p>Durante o movimento, fletimos o joelho da perna contr\u00e1ria, como demonstrado na imagem.<\/p>\n<p>Na descida colocamos primeiro a ponta do p\u00e9 no ch\u00e3o e s\u00f3 depois o restante, contraindo sempre a zona da coxa. Vamos alternando a perna de apoio, de modo a trabalhar ambas.<\/p>\n<p>Podemos fazer de um modo mais simples, n\u00e3o realizando a flex\u00e3o do joelho contr\u00e1rio.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/step_up.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-9049\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/step_up.jpg\" alt=\"step_up\" width=\"512\" height=\"384\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/step_up.jpg 512w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/step_up-300x225.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/step_up-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/step_up-20x15.jpg 20w\" sizes=\"(max-width: 512px) 100vw, 512px\" \/><\/a><\/p>\n<h1 style=\"text-align: center;\"><strong>Peito<\/strong><\/h1>\n<p><u><b>1\u00ba exerc\u00edcio: Extens\u00f5es de Bra\u00e7os (ou flex\u00f5es)<\/b><\/u><\/p>\n<p>Deitamo-nos no ch\u00e3o, m\u00e3os alinhadas com o peitoral e ligeiramente mais abertas que os ombros, olhar para baixo, mantendo o corpo sempre alinhado.<\/p>\n<p>Pontas dos p\u00e9s no ch\u00e3o e come\u00e7ar com os bra\u00e7os esticados (quem sentir dor\/press\u00e3o forte nas articula\u00e7\u00f5es, n\u00e3o dever\u00e1 esticar completamente).<\/p>\n<p>Depois vamos fletir os cotovelos para o lado, at\u00e9 atingirmos o m\u00e1ximo de amplitude que conseguimos (para baixo) e voltamos \u00e0 posi\u00e7\u00e3o inicial.<\/p>\n<p>Para facilitar podemos elevar o local onde apoiamos as m\u00e3os, por exemplo num banco, ou numa mesa.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/extens\u00e3o_de_bra\u00e7os.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-9051\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/extens\u00e3o_de_bra\u00e7os.jpg\" alt=\"extens\u00e3o_de_bra\u00e7os\" width=\"512\" height=\"384\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/extens\u00e3o_de_bra\u00e7os.jpg 512w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/extens\u00e3o_de_bra\u00e7os-300x225.jpg 300w\" sizes=\"(max-width: 512px) 100vw, 512px\" \/><\/a><\/p>\n<p><u><b>2\u00ba exerc\u00edcio: Fundos<\/b><\/u><\/p>\n<p>Utilizando uma superf\u00edcie elevada, colocamos as m\u00e3os na superf\u00edcie, mais ou menos \u00e0 largura dos ombros. Pernas a 90\u00ba e contrair a zona abdominal.<\/p>\n<p>Vamos fazer a flex\u00e3o do cotovelo at\u00e9 aos 90\u00ba (mais ou menos, depende dos casos) e voltamos \u00e0 posi\u00e7\u00e3o inicial.<\/p>\n<p>Podemos colocar os p\u00e9s num banco, se quisermos dificultar um pouco mais.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/fundos1.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-9052\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/fundos1.jpg\" alt=\"fundos1\" width=\"512\" height=\"384\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/fundos1.jpg 512w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/fundos1-300x225.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/fundos1-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/fundos1-20x15.jpg 20w\" sizes=\"(max-width: 512px) 100vw, 512px\" \/><\/a><\/p>\n<h1 style=\"text-align: center;\"><strong>Costas<\/strong><\/h1>\n<p><u><b>1\u00ba exerc\u00edcio: Eleva\u00e7\u00f5es em prona\u00e7\u00e3o<\/b><\/u><\/p>\n<p>Este exerc\u00edcio deve ser feito numa barra, colocamos as m\u00e3os nessa, numa posi\u00e7\u00e3o um pouco mais larga que os ombros.<\/p>\n<p>Come\u00e7amos com o corpo todo esticado e alinhado. Fazemos a eleva\u00e7\u00e3o, aproximando o corpo da barra, geralmente dever\u00e1 ser at\u00e9 ao queixo atingir a altura da barra, contudo caso n\u00e3o consigam, n\u00e3o o forcem e v\u00e3o apenas at\u00e9 onde conseguirem.<\/p>\n<p>Ap\u00f3s alcan\u00e7armos esse patamar, voltamos \u00e0 posi\u00e7\u00e3o inicial, calmamente e numa descida controlada. Devemos tentar manter sempre o corpo o mais est\u00e1vel poss\u00edvel.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/eleva\u00e7oes.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-9053\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/eleva\u00e7oes.jpg\" alt=\"eleva\u00e7oes\" width=\"512\" height=\"384\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/eleva\u00e7oes.jpg 512w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/eleva\u00e7oes-300x225.jpg 300w\" sizes=\"(max-width: 512px) 100vw, 512px\" \/><\/a><\/p>\n<p><u><b>2\u00ba exerc\u00edcio: Remada unilateral<\/b><\/u><\/p>\n<p>Utilizando uma ombreira\/parede em casa, ou at\u00e9 por exemplo um poste de luz na rua, vamo-nos colocar em frente a este e agarramo-lo com uma das m\u00e3os, mais ou menos ao n\u00edvel do est\u00f4mago.<\/p>\n<p>Os p\u00e9s devem ir, mais para a frente (em dire\u00e7\u00e3o ao poste) para dificultar e mais para tr\u00e1s para facilitar.<\/p>\n<p>Iniciamos com o bra\u00e7o em extens\u00e3o e realizamos a flex\u00e3o do cotovelo, puxando-nos para junto da superf\u00edcie de apoio, depois voltamos \u00e0 posi\u00e7\u00e3o inicial controlando sempre o movimento. As costas devem estar sempre direitas, contraindo os abdominais e os gl\u00fateos.<\/p>\n<p>No final das repeti\u00e7\u00f5es, trocamos de bra\u00e7o.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/remada_unilateral.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-9055\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/remada_unilateral.jpg\" alt=\"remada_unilateral\" width=\"512\" height=\"384\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/remada_unilateral.jpg 512w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/remada_unilateral-300x225.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/remada_unilateral-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/remada_unilateral-20x15.jpg 20w\" sizes=\"(max-width: 512px) 100vw, 512px\" \/><\/a><\/p>\n<h1 style=\"text-align: center;\"><strong>Abdominal<\/strong><\/h1>\n<p><u><b>1\u00ba exerc\u00edcio: Flex\u00e3o do tronco<\/b><\/u><\/p>\n<p>Deitamo-nos e colocamos as m\u00e3os cruzadas atr\u00e1s da cabe\u00e7a, servindo apenas de apoio para a cabe\u00e7a (aliviando a press\u00e3o no pesco\u00e7o), n\u00e3o para ajudar na subida.<\/p>\n<p>N\u00e3o \u00e9 necess\u00e1rio fazer uma flex\u00e3o muito grande do tronco, desde que sintam todo o abdominal a contrair.<\/p>\n<p>Fazer uma respira\u00e7\u00e3o controlada, expirando quando subimos e inspirando quando descemos.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/Flex\u00e3o-do-tronco.jpg\"><br \/>\n<\/a> <a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/flex\u00e3o_do_tronco.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-9057\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/flex\u00e3o_do_tronco.jpg\" alt=\"flex\u00e3o_do_tronco\" width=\"512\" height=\"384\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/flex\u00e3o_do_tronco.jpg 512w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/flex\u00e3o_do_tronco-300x225.jpg 300w\" sizes=\"(max-width: 512px) 100vw, 512px\" \/><\/a><\/p>\n<p><u><b>2\u00ba exerc\u00edcio: Prancha Frontal (aguentar o m\u00e1x. tempo poss\u00edvel)<\/b><\/u><\/p>\n<p>Deitados de barriga para baixo e olhar direcionado para o ch\u00e3o.<\/p>\n<p>Apoiamo-nos nos antebra\u00e7os (cotovelos por baixo dos ombros) e pontas dos p\u00e9s (ou joelhos para ser mais f\u00e1cil).<\/p>\n<p>Manter as costas direitas, atrav\u00e9s da contra\u00e7\u00e3o dos gl\u00fateos e abdominais.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/prancha.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-9058\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/prancha.jpg\" alt=\"prancha\" width=\"512\" height=\"384\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/prancha.jpg 512w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/prancha-300x225.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/prancha-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/prancha-20x15.jpg 20w\" sizes=\"(max-width: 512px) 100vw, 512px\" \/><\/a><\/p>\n<p><u><b>3\u00ba exerc\u00edcio: Abdominal Invertido<\/b><\/u><\/p>\n<p>Deitados de barriga para cima, m\u00e3os ao lado do tronco e cabe\u00e7a apoiada no ch\u00e3o.<\/p>\n<p>Colocar as pernas a 90\u00ba e depois realizar a flex\u00e3o das coxas, levando os joelhos em dire\u00e7\u00e3o ao peito, contraindo toda a zona do reto abdominal, principalmente a por\u00e7\u00e3o inferior.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/abdominal_invertido.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-9042\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/abdominal_invertido.jpg\" alt=\"abdominal_invertido\" width=\"512\" height=\"384\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/abdominal_invertido.jpg 512w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/abdominal_invertido-300x225.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/abdominal_invertido-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/abdominal_invertido-20x15.jpg 20w\" sizes=\"(max-width: 512px) 100vw, 512px\" \/><\/a><\/p>\n<h1 style=\"text-align: center;\"><strong>Dorso-lombar<\/strong><\/h1>\n<p><u><b>1\u00ba exerc\u00edcio: Extens\u00f5es Lombares<\/b><\/u><\/p>\n<p>Come\u00e7amos deitados de barriga para baixo, com os bra\u00e7os em extens\u00e3o e as pernas tamb\u00e9m.<\/p>\n<p>Depois fazemos calmamente a eleva\u00e7\u00e3o da parte superior do tronco e das pernas, apoiando apenas a zona do umbigo no ch\u00e3o.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/extens\u00f5es_lombares.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-9059\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/extens\u00f5es_lombares.jpg\" alt=\"extens\u00f5es_lombares\" width=\"512\" height=\"384\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/extens\u00f5es_lombares.jpg 512w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/extens\u00f5es_lombares-300x225.jpg 300w\" sizes=\"(max-width: 512px) 100vw, 512px\" \/><\/a><\/p>\n<p><u><b>2\u00ba exerc\u00edcio: Ponte de Ombros\u00a0<\/b><\/u><\/p>\n<p>Neste exerc\u00edcio deitamo-nos fletindo as pernas, os p\u00e9s devem estar alinhados com a bacia e os bra\u00e7os ao longo do tronco, com cabe\u00e7a apoiada.<\/p>\n<p>Fazemos tens\u00e3o no abdominal e nos gl\u00fateos, projetando a bacia para cima (p\u00e9s, ombros e bra\u00e7os, devem manter-se em contacto com o solo).<\/p>\n<p>Mantemos tens\u00e3o nesta posi\u00e7\u00e3o durante 3 segundos e voltamos calmamente \u00e0 posi\u00e7\u00e3o inicial.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/ponte1.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-9060\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/ponte1.jpg\" alt=\"ponte1\" width=\"512\" height=\"384\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/ponte1.jpg 512w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/ponte1-300x225.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/ponte1-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/ponte1-20x15.jpg 20w\" sizes=\"(max-width: 512px) 100vw, 512px\" \/><\/a><\/p>\n<p>Para finalizar, desejo a todos uns excelentes treinos e um \u00f3timo ver\u00e3o, cuidem da vossa sa\u00fade e se poss\u00edvel, acompanhados!<\/p>\n<p>Em caso de d\u00favidas n\u00e3o hesitem em contactar.<\/p>\n<p>Fotos por Bruno Gon\u00e7alves.<\/p>\n<p>[author image=&#8221;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/08\/Miguel-Brito.jpg&#8221; ]Miguel Duarte de Brito<\/p>\n<p>Personal Trainer \/ T\u00e9cnico de Exerc\u00edcio F\u00edsico nos gin\u00e1sios TagusPark Health Club e <a href=\"https:\/\/ginasiovirtual.com\/ginasios\/distrito-de-lisboa-ginasios\/ginasio-central-fitness\/\">CentralFitness Cascais<\/a><\/p>\n<p>Licenciado em Educa\u00e7\u00e3o F\u00edsica e Desporto Escolar<\/p>\n<p>Email: PT_mbrito@Hotmail.com; Facebook: <a href=\"https:\/\/www.facebook.com\/PTMiguelBrito\" target=\"_blank\">www.facebook.com\/PTMiguelBrito<\/a>; Instagram: <a href=\"https:\/\/instagram.com\/pt_miguel_brito\/\" target=\"_blank\">Pt_Miguel_Brito<\/a>[\/author]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Um plano simples para usares durante as f\u00e9rias<\/p>","protected":false},"author":1218,"featured_media":9078,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Plano de Treino para as F\u00e9rias: Exerc\u00edcios Simples!","_seopress_titles_desc":"Descobre um plano de treino simples para manteres a forma nas f\u00e9rias. Equilibra os excessos com exerc\u00edcios r\u00e1pidos e eficazes em qualquer 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