tag:blogger.com,1999:blog-53442149941361500892024-03-05T17:03:23.934-08:00ILAN.GET STRONGER OR DIE TRYINGSUPLEMENTAÇÃO E TREINAMENTO FÍSICO Anonymoushttp://www.blogger.com/profile/17267413791252518548noreply@blogger.comBlogger27125tag:blogger.com,1999:blog-5344214994136150089.post-48479741813821840882014-02-22T13:13:00.001-08:002014-02-22T13:13:44.341-08:00<div style="text-align: center;">
<span style="font-size: large;"><b>1º CAMPEONATO ACADEMIA SPORT FIT</b></span></div>
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Anonymoushttp://www.blogger.com/profile/17267413791252518548noreply@blogger.com0tag:blogger.com,1999:blog-5344214994136150089.post-61263806772333902362014-01-17T02:58:00.002-08:002014-01-17T02:58:20.062-08:00<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0fjkPTHuKHtLsJvPGvOLP18UKF_HS6m1GMnscCUOqJ-cJHzrIgjeUjYlCSy8JeDkxw-U5pvGNMUYMohYg566n3N52KYRmtuvRDZBfCCd-ya5K-5EITOtORwy0mFE9SDALd_7Fx4wBqBCZ/s1600/stronger+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0fjkPTHuKHtLsJvPGvOLP18UKF_HS6m1GMnscCUOqJ-cJHzrIgjeUjYlCSy8JeDkxw-U5pvGNMUYMohYg566n3N52KYRmtuvRDZBfCCd-ya5K-5EITOtORwy0mFE9SDALd_7Fx4wBqBCZ/s1600/stronger+3.jpg" height="320" width="272" /></a></div>
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<b><span style="font-family: "Viner Hand ITC"; font-size: 28.0pt; line-height: 115%;">MONSTRINHO
DA MAMÃE<o:p></o:p></span></b></div>
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Anonymoushttp://www.blogger.com/profile/17267413791252518548noreply@blogger.com0tag:blogger.com,1999:blog-5344214994136150089.post-57501883786177323472013-12-31T14:34:00.000-08:002014-01-10T15:17:54.513-08:00<div align="center" class="MsoNormal" style="text-align: center;">
<b><span style="font-family: Algerian; font-size: 18.0pt; line-height: 115%;">POR
QUER NÃO CONSIGO “TRINCAR”?<o:p></o:p></span></b></div>
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<b><span style="font-family: Algerian; font-size: 18.0pt; line-height: 115%;">RETENÇÃO?
<o:p></o:p></span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr5yker723E9k7woLEkeCZ1YxFDUqOlXHLhzbI9h0w6Ph6LrxSjLApyRAejaIytmVxGD9x-CkzBvmDeSzvOneIFlzbmYdLjT_8K9pbO4v_LPnhuZ6pn6EcuwUfcplQDn12FG8RjA8NLcBc/s1600/2201tela+branca.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr5yker723E9k7woLEkeCZ1YxFDUqOlXHLhzbI9h0w6Ph6LrxSjLApyRAejaIytmVxGD9x-CkzBvmDeSzvOneIFlzbmYdLjT_8K9pbO4v_LPnhuZ6pn6EcuwUfcplQDn12FG8RjA8NLcBc/s400/2201tela+branca.jpg" height="300" width="400" /></a></div>
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<span style="font-size: 14.0pt;">VAI UMA DICA DE COMO VOCÊ TRINCAR.</span></div>
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<span style="font-size: 14.0pt;"><br /></span></div>
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<span style="font-size: 14.0pt;"> ALÉM DE UMA BOA DIETA, TREINO E SUPLEMENTAÇÃO UM DOS
TÓPICOS PARA QUE VOCÊ CONSIGA ALCANÇAR SEU OBJETIVO É EVITAR A <b>RETENÇÃO DE LÍQUIDOS.</b><o:p></o:p></span></div>
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<span style="font-size: 14.0pt;">UM DOS VILÕES QUE PROVOCAM A RETENÇÃO É O SÓDIO. QUE
SE INGERIDO EM EXCESSO, O SÓDIO É UM PERIGO INIMIGO À BOA SAÚDE. E, MUITO ALÉM
DO SAL, ELE SE ENCONTRA ‘ESCONDIDO’ EM DIVERSOS PRODUTOS INDUSTRILIZADOS. O
SEGREDO É SABER O QUE E QUANDO CONSUMIR.<o:p></o:p></span></div>
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<span style="font-size: 14.0pt;">ENTÃO ANTES DE COMPRAR OU CONSUMIR UM ALIMENTO
INDUSTRIALIZADO LEIA A TABELINHA NO RÓTULO E FIQUE ATENTO A QUANTIDADE DO
SÓDIO.<o:p></o:p></span></div>
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<span style="font-size: 14.0pt;"><br /></span></div>
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<b><span style="font-size: 16.0pt;">POR QUE
EVITAR O SÓDIO<o:p></o:p></span></b></div>
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<b><span style="font-size: 16.0pt;"><br /></span></b></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 14.0pt;"><b>RETENÇÃO DE LÍQUIDOS</b> : O SÓDIO PROVOCA UM DESEQUILÍBRIO
QUE ELEVA A CONCENTRAÇÃO DE ÁGUA DENTRO E FORA DOS VASOS. ALÉM DE CONTRIBUIR
COM A PRESSÃO ALTA E OUTROS RISCOS.<o:p></o:p></span></div>
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<span style="font-size: 14.0pt;">OU SEJA QUANDO CONSUMIMOS <b><u>X</u></b> DE SÓIDO TEMOS QUE TER UMA BOA HIDRATAÇÃO CONSUMIR
BASTANTE LÍQUIDO E AO MESMO TEMPO FAZER COM QUE O LÍQUIDO RETIDO SEJA EXPELIDO.
COMO FAZER ISSO UMA BOA ATIVIDADE AÉROBICA<o:p></o:p></span></div>
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<span style="font-size: 14.0pt;"><br /></span></div>
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<span style="font-size: 14.0pt;">OBS: SE TIVER RETENÇÃO NÃO VAI ‘TRINCAR’.<o:p></o:p></span></div>
Anonymoushttp://www.blogger.com/profile/17267413791252518548noreply@blogger.com0tag:blogger.com,1999:blog-5344214994136150089.post-5073197086378400782013-12-14T11:30:00.000-08:002013-12-14T11:30:03.942-08:00<div style="text-align: center;">
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<b style="mso-bidi-font-weight: normal;"><u><span style="font-size: 18.0pt; line-height: 115%;">QUANTAS REPETIÇÕES
FAZER?</span></u></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzmvNfXYJzyk5e8eyNuyIUNC6SOvYxAKe9n6AsBrNRyz66rJ2cHZHpPpw1ovFXcMkH1dZfLI9FGJU5TQ3vJf0pgDDjn3Zzz2TyL6AkfskaLI8xLacq98MV4cBEz31qxgYoMSSZRDF-9CCY/s1600/CAM00147.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzmvNfXYJzyk5e8eyNuyIUNC6SOvYxAKe9n6AsBrNRyz66rJ2cHZHpPpw1ovFXcMkH1dZfLI9FGJU5TQ3vJf0pgDDjn3Zzz2TyL6AkfskaLI8xLacq98MV4cBEz31qxgYoMSSZRDF-9CCY/s320/CAM00147.jpg" width="240" /></a></div>
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<b>1 – 5 </b>= CRIAÇÃO DE ESTRUTURAS
MIOFIBRILAR, MÁXIMA FORÇA, MAS POUCA HIPERTROFIA</div>
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<b>6 – 8</b> = ALTERAÇOES NAS ESTRUTURAS
MIOFIBRILARES, MUITA FORÇA E HIPERTROFIA</div>
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<b>8 – 12</b> = ALTERAÇÕES METABÓLICAS,
MÁXIMA HIPERTROFIA E ALGUMA FORÇA</div>
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<b>12 – 20</b> = ALTERAÇÕES METABÓLICAS,
AUMENTO DE RESISTÊNCIA MUSCULAR, POUCA HIPERTROFIA E POUCA FORÇA.</div>
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OBS: A MEDIDA QUE SE AUMENTA O
NÚMERO DE REPETIÇÕES DIMINUI-SE A CARGA. DA MESMA FORMA, À MEDIDA QUE SE
DIMINUI O NÚMERO DE REPETIÇÕES, A CARGA <span style="mso-spacerun: yes;"> </span>DEVERÁ AUMENTAR.</div>
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</div>
<div class="MsoNormal" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 26.0pt; line-height: 115%;">TREINO (VINI)</span></b></div>
<div class="MsoNormal" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 26.0pt; line-height: 115%;"> </span></b>NO TREINO (VINI) VAMOS DAR ENFASE
NA SÉRIE DE 8-12 REPETIÇÕES <span style="mso-spacerun: yes;"> </span>DE
HIPERTROFIA E ALGUMA FORÇA COM OBJETIVO NO <b style="mso-bidi-font-weight: normal;">GANHO
DE MASSA</b>
.</div>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 14.0pt; line-height: 115%;">A-PEITO,TRICEPS</span></b><br />
<br />
SUPINO RETO 3X10<br />
SUPINO INCLINADO 3X8<br />
CROSSOVER 3X8<br />
<br />
PARALELAS 3X10<br />
TESTA 3X8<br />
CORDA 3X10<br />
<div style="text-align: center;">
</div>
<div class="MsoNormal">
<br />
OBS: QUANDO INICIA O TREINO NAS PARALELAS<span style="mso-spacerun: yes;">
</span>VOCÊ FINALISA O TREINO DE PEITO E INICIA TRICEPS EM UM SÓ EXERCÍCIO.</div>
<div class="MsoNormal">
<br />
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 14.0pt; line-height: 115%;">B-COSTAS,BICEPS, ANT BRAÇO</span></b><br />
<br />
PUXADOR FRONTAL 3X10<br />
REMADA SENTADO 3X10<br />
REMADA UNILATERAL 3X10<br />
PUL DOW 3X10<br />
<br />
ROSCA ALTERNADA 3X8<br />
ROSCA DIRETA 3X10<br />
ROSCA CONCENTRADA 3X8</div>
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<br />
ROSCA INVERSA 3X8</div>
<div class="MsoNormal">
OBS: FAÇA ROSCA DIRETA NA BARRA “W”.</div>
<div class="MsoNormal">
<br />
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 14.0pt; line-height: 115%;">C-PERNA,OMBRO,TRAPEZIO <span id="goog_2115079605"></span><span id="goog_2115079606"></span></span></b></div>
<div class="MsoNormal">
<br />
AGACHAMENTO 4X 10<br />
LEGPRESS 4X 10<br />
FLEXORA 4X 10<br />
EXTENSORA 4X 10</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
DESENVOLVIMENTO COM BARRA 3X10<span style="mso-spacerun: yes;">
</span>ARNOLD PRESS 3X10<br />
ELEVAÇAO LATERAL 3X10<br />
ELEVAÇAO FRONTAL 3X10<br />
<br />
ENCOLHIMENTO DOS OMBROS 3X10<br />
REMADA EM PÉ 3X10</div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify;">
OBS: COMO PODEMOS VER NO ESTUDO
ACIMA, AS SÉRIES DE 8-12 REPETIÇÕES CAUSAM ALTERAÇÕES METABÓLICAS, ENTÃO UM
PONTO IMPORTANTE NO SEU TREINO É A <b style="mso-bidi-font-weight: normal;"><u>SUPLEMENTAÇÃO
</u></b>, MATENHO SEU CORPO BEM HIDRATADO E RICO EM NUTRIENTES PARA QUE ELE
TENHA UMA BOA RECUPERAÇÃO E CONSEQUENTE <span style="mso-spacerun: yes;"> </span>UMA
BOA RECOSNTRUÇÃO.</div>
Anonymoushttp://www.blogger.com/profile/17267413791252518548noreply@blogger.com0tag:blogger.com,1999:blog-5344214994136150089.post-75607231489281869712013-10-19T14:50:00.001-07:002013-10-19T14:50:36.457-07:00<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US" style="font-family: "Andalus","serif"; font-size: 22.0pt; line-height: 115%; mso-ansi-language: EN-US;">TREINE COM A GET STRONGER !<o:p></o:p></span></div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHvsg0Ugm21cIYYhFLZ5VxMfjZovQG62BlvwpS9LqKN5LDoUvwQHudqYFeVB22eihSh6PkLcSxPTRvKNvBI_eRZY0spmtR2OW-1Fe4SIlxOlA0novWTn0NBSJXnEpAiTpgRWa39wJu9b7T/s1600/IMG-20131011-WA0002.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="196" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHvsg0Ugm21cIYYhFLZ5VxMfjZovQG62BlvwpS9LqKN5LDoUvwQHudqYFeVB22eihSh6PkLcSxPTRvKNvBI_eRZY0spmtR2OW-1Fe4SIlxOlA0novWTn0NBSJXnEpAiTpgRWa39wJu9b7T/s400/IMG-20131011-WA0002.jpg" width="400" /></a></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
Anonymoushttp://www.blogger.com/profile/17267413791252518548noreply@blogger.com0tag:blogger.com,1999:blog-5344214994136150089.post-58643304266654936062013-10-19T14:37:00.001-07:002013-10-19T14:37:43.762-07:00<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Algerian; font-size: 18.0pt; line-height: 115%;">ENCARE UM SET !</span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Algerian; font-size: 18.0pt; line-height: 115%;"><br /></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b>DROP-SET </b>: SÉRIES DE. UTILIZA-SE UM PESO ESPECÍFICO PARA REALIZAR
AS REPETIÇÕES PROPOSTAS E, SEM DESCANSO, DIMINUI-SE A CARGA PARA REALIZAR AS
DEMAIS REPETIÇÕES, CONCLUINDO UMA SÉRIE. REPETE-SE O PROCEDIMENTO ATÉ ATINGIR O
NÚMERO DE SÉRIES PROPOSTAS.</div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b> BI-SET </b>: SÃO REALIZADOS <b><u>DOIS</u></b>
EXÉRCÍCIOS PARA O MESMO GRUPO MUSCULAR SEM DESCANSO PARA COMPOR UMA SÉRIE.
REPETE-SE O PROCEDIMENTO ATÉ ATINGIR O NÚMERO DE SÉRIES ESTIPULADO.</div>
<div style="text-align: center;">
</div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b> TRI-SET </b>: SÃO REALIZADOS <b><u>TRÊS</u></b>
EXÉRCÍCIOS PARA O MESMO GRUPO MUSCULAR SEM DESCANSO PARA COMPOR UMA SÉRIE. REPETE-SE
O PROCEDIMENTO ATÉ ATINGIR O NÚMERO DE SÉRIES ESTIPULADO.</div>
Anonymoushttp://www.blogger.com/profile/17267413791252518548noreply@blogger.com0tag:blogger.com,1999:blog-5344214994136150089.post-15442158652200787132013-10-06T16:07:00.002-07:002013-10-06T16:07:31.083-07:00<div align="center" class="MsoNormal" style="text-align: center;">
<b><span style="font-size: 16.0pt; line-height: 115%;">COMO VOCÊ COMEÇA SEU
TREINO?<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b><span style="font-size: 16.0pt; line-height: 115%;"><br /></span></b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY4dJ0Zng9ZbHTsH2AIi3k8DMxOtt4UdU7Xm8lWJ419KOnd1jP78S34UomaNlG9m_Qj1pdldCRU_hZZ8bB-1qCtNnw0cGMllYBQCCC7oUBxKuqJnS_5ao7NU1m1FaY4pELSrbGZ4umJBmr/s1600/images+(1).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY4dJ0Zng9ZbHTsH2AIi3k8DMxOtt4UdU7Xm8lWJ419KOnd1jP78S34UomaNlG9m_Qj1pdldCRU_hZZ8bB-1qCtNnw0cGMllYBQCCC7oUBxKuqJnS_5ao7NU1m1FaY4pELSrbGZ4umJBmr/s1600/images+(1).jpg" /></a></div>
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<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
Aquecer o corpo de
forma correta antes de iniciar o treinamento ajuda a prevenir</div>
<div align="center" class="MsoNormal" style="text-align: center;">
Lesões e pode,
inclusive, fazer a diferença na hora de pegar pesado na academia</div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b>POR QUE APOSTAR NO AQUECIMENTO!<o:p></o:p></b></div>
<div align="center" class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-align: center; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->Aumenta o fluxo sanguíneo para a musculatura
ativa;</div>
<div align="center" class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-align: center; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->Atenua o número de lesões nos músculos,
ligamentos e tendões;</div>
<div align="center" class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-align: center; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->Promove a elevação da temperatura corpórea;</div>
<div style="text-align: center;">
</div>
<div align="center" class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-align: center; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->Aumenta a oferta de oxigênio para os músculos
ativos.</div>
Anonymoushttp://www.blogger.com/profile/17267413791252518548noreply@blogger.com0tag:blogger.com,1999:blog-5344214994136150089.post-54930527507794128272013-09-29T08:52:00.003-07:002013-09-29T08:52:29.076-07:00<div class="MsoNormal">
<b><span style="font-size: 16.0pt; line-height: 115%;">DIETA PRÉ-CONTEST<o:p></o:p></span></b></div>
<div class="MsoNormal">
<b><span style="font-size: 16.0pt; line-height: 115%;"><br /></span></b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgB9tF1HsOiH4ZlTmz-su09ro6ut1S5NLf96y6kKhZrhSuha35b0rNR8tTq6o6Q78-23P5ogAi1ckeb0p6ZefUU_xZjcbqdOCDc4vNFaDBVyRd-7kH8OjXaW8HCIUMhIgyPUoJHvax8VMZD/s1600/DIETA.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgB9tF1HsOiH4ZlTmz-su09ro6ut1S5NLf96y6kKhZrhSuha35b0rNR8tTq6o6Q78-23P5ogAi1ckeb0p6ZefUU_xZjcbqdOCDc4vNFaDBVyRd-7kH8OjXaW8HCIUMhIgyPUoJHvax8VMZD/s1600/DIETA.jpg" /></a></div>
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<b><span style="font-size: 16.0pt; line-height: 115%;"><br /></span></b></div>
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<br /></div>
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<b><br /></b></div>
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<b style="line-height: 70%;"><br /></b></div>
<div class="MsoNormal" style="line-height: 70%;">
<b style="line-height: 70%;"><br /></b></div>
<div class="MsoNormal" style="line-height: 70%;">
<b style="line-height: 70%;"><br /></b></div>
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<b style="line-height: 70%;"><br /></b></div>
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<b style="line-height: 70%;"><br /></b></div>
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<b style="line-height: 70%;"><br /></b></div>
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<b style="line-height: 70%;"><br /></b></div>
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<b style="line-height: 70%;"><br /></b></div>
<div class="MsoNormal" style="line-height: 70%;">
<b style="line-height: 70%;"><br /></b></div>
<div class="MsoNormal" style="line-height: 70%;">
<b style="line-height: 70%;"><br /></b></div>
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<b style="line-height: 70%;"><br /></b></div>
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<b style="line-height: 70%;"><br /></b></div>
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<b style="line-height: 70%;"><br /></b></div>
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<b style="line-height: 70%;"><br /></b></div>
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<b style="line-height: 70%;"><br /></b></div>
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<b style="line-height: 70%;"><br /></b></div>
<div class="MsoNormal" style="line-height: 70%;">
<b style="line-height: 70%;">REFEIÇÃO
1 :</b></div>
<div class="MsoNormal" style="line-height: 70%;">
<b><br /></b></div>
<div class="MsoNormal" style="line-height: 70%;">
7 CLARAS + 50G DE AVEIA +</div>
<div class="MsoNormal" style="line-height: 70%;">
<br /></div>
<div class="MsoNormal" style="line-height: 70%;">
1 DOSE WHEY PROTEIN ISOLADA +</div>
<div class="MsoNormal" style="line-height: 70%;">
<br /></div>
<div class="MsoNormal" style="line-height: 70%;">
1G VITAMINA C + 5G BCAA + 5G
GLUTAMINA +</div>
<div class="MsoNormal" style="line-height: 70%;">
<br /></div>
<div class="MsoNormal" style="line-height: 70%;">
1 MULTIVITAMINICO</div>
<div class="MsoNormal" style="line-height: 70%;">
<br /></div>
<div class="MsoNormal" style="line-height: 70%;">
<br /></div>
<div class="MsoNormal" style="line-height: 70%;">
<b>REFEIÇÃO
2 :<o:p></o:p></b></div>
<div class="MsoNormal" style="line-height: 70%;">
<b><br /></b></div>
<div class="MsoNormal" style="line-height: 70%;">
200G DE FILÉ DE FRANGO + </div>
<div class="MsoNormal" style="line-height: 70%;">
<br /></div>
<div class="MsoNormal" style="line-height: 70%;">
150G DE ARROZ + VEGETAIS</div>
<div class="MsoNormal" style="line-height: 70%;">
<br /></div>
<div class="MsoNormal" style="line-height: 70%;">
<br /></div>
<div class="MsoNormal" style="line-height: 70%;">
<b>REFEIÇÃO
3 :<o:p></o:p></b></div>
<div class="MsoNormal" style="line-height: 70%;">
<b><br /></b></div>
<div class="MsoNormal" style="line-height: 70%;">
200G DE FILÉ DE FRANGO + </div>
<div class="MsoNormal" style="line-height: 70%;">
<br /></div>
<div class="MsoNormal" style="line-height: 70%;">
100G DE BATATA DOCE</div>
<div class="MsoNormal" style="line-height: 70%;">
<br /></div>
<div class="MsoNormal" style="line-height: 70%;">
<br /></div>
<div class="MsoNormal" style="line-height: 70%;">
<b>REFEIÇÃO
4 :<o:p></o:p></b></div>
<div class="MsoNormal" style="line-height: 70%;">
<b><br /></b></div>
<div class="MsoNormal" style="line-height: 70%;">
200G DE FILÉ DE FRANGO +</div>
<div class="MsoNormal" style="line-height: 70%;">
<br /></div>
<div class="MsoNormal" style="line-height: 70%;">
100G E BATATA DOCE</div>
<div class="MsoNormal" style="line-height: 70%;">
<br /></div>
<div class="MsoNormal" style="line-height: 70%;">
<br /></div>
<div class="MsoNormal" style="line-height: 70%;">
<b>REFEIÇÃO
5 :<o:p></o:p></b></div>
<div class="MsoNormal" style="line-height: 70%;">
<b><br /></b></div>
<div class="MsoNormal" style="line-height: 70%;">
2 DOSE DE WHEY PROTEIN ISOLADA</div>
<div class="MsoNormal" style="line-height: 70%;">
<br /></div>
<div class="MsoNormal" style="line-height: 70%;">
<br /></div>
<div class="MsoNormal" style="line-height: 70%;">
<b>REFEIÇÃO
6 :</b></div>
<div class="MsoNormal" style="line-height: 70%;">
<b><br /></b></div>
<div class="MsoNormal" style="line-height: 70%;">
200G DE TILÁPIA OU 7 CLARAS +</div>
<div class="MsoNormal" style="line-height: 70%;">
<br /></div>
<div class="MsoNormal" style="line-height: 70%;">
VEGETAIS</div>
<div class="MsoNormal" style="line-height: 70%;">
<br /></div>
<div class="MsoNormal" style="line-height: 70%;">
<b><u>ANTES
DO TREINO<o:p></o:p></u></b></div>
<div class="MsoNormal" style="line-height: 70%;">
<b><u><br /></u></b></div>
<div class="MsoNormal" style="line-height: 70%;">
1 TERMOGÊNICO + 5G BCAA +</div>
<div class="MsoNormal" style="line-height: 70%;">
<br /></div>
<div class="MsoNormal" style="line-height: 70%;">
10G GLUTAMINA + 1 DOSE WAXY MAIZE</div>
<div class="MsoNormal" style="line-height: 70%;">
<br /></div>
<div class="MsoNormal" style="line-height: 70%;">
<b><u>APÓS
TREINO<o:p></o:p></u></b></div>
<div class="MsoNormal" style="line-height: 70%;">
<b><u><br /></u></b></div>
<div class="MsoNormal" style="line-height: 70%;">
5G BCAA + 10G GLUTAMINA +</div>
<div class="MsoNormal" style="line-height: 70%;">
<br /></div>
<div class="MsoNormal" style="line-height: 70%;">
2 DOSES WAXY MAIZE +</div>
<div class="MsoNormal" style="line-height: 70%;">
<br /></div>
<div class="MsoNormal" style="line-height: 70%;">
2 DOSES DE WHEY PROTEIN ISOLADA +</div>
<div class="MsoNormal" style="line-height: 70%;">
<br /></div>
<div style="text-align: center;">
</div>
<div class="MsoNormal" style="line-height: 70%;">
1G VITAMINA C.</div>
<div class="MsoNormal" style="line-height: 70%;">
<br /></div>
<div class="MsoNormal" style="line-height: 70%;">
<br /></div>
<div class="MsoNormal" style="line-height: 70%;">
LEMBRANDO ESSA É UMA DIETA ELABORADA POR UM <span style="line-height: 70%;">NUTRICIONISTA COM</span><span style="line-height: 70%;"> OBJETIVO</span></div>
<div class="MsoNormal" style="line-height: 70%;">
<span style="line-height: 70%;"><br /></span></div>
<div class="MsoNormal" style="line-height: 70%;">
<span style="line-height: 70%;"> DE ATENDER AS NECESSIDADES DE UM PROFISSIONAL</span></div>
<div class="MsoNormal" style="line-height: 70%;">
<span style="line-height: 70%;"><br /></span></div>
<div class="MsoNormal" style="line-height: 70%;">
<span style="line-height: 70%;">NESTE CASO O ATLETA DE FISICULTURISMO AMADO MOURA</span></div>
<div class="MsoNormal" style="line-height: 70%;">
<span style="line-height: 70%;"><br /></span></div>
<div class="MsoNormal" style="line-height: 70%;">
<span style="line-height: 70%;">TODO <b>TREINO</b> OU <b>SUPLEMENTAÇÃO</b> TEM QUE TER UM ACOMPANHAMENTO DE UM </span></div>
<div class="MsoNormal" style="line-height: 70%;">
<span style="line-height: 70%;"><br /></span></div>
<div class="MsoNormal" style="line-height: 70%;">
<span style="line-height: 70%;"><b>PROFISSIONAL</b> . </span></div>
Anonymoushttp://www.blogger.com/profile/17267413791252518548noreply@blogger.com0tag:blogger.com,1999:blog-5344214994136150089.post-65695637450788577062013-09-08T16:07:00.001-07:002013-09-08T16:07:13.805-07:00<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Andalus","serif"; font-size: 26.0pt; line-height: 115%;">Proteína
isolada da carne</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8iI5o_9Nqz5isQ2lixHfTx2qBAex-U7-PztFx8D4Uz74-USiU0fXGO_NL-vNGMG9akB8XsBuzbuV9kB_o6oj6lh1HuG_JyzZ9TLMBfiUw3ACnanShjn60Gtkw9q6bj1hTv-qkRlI_w8vS/s1600/kai+greem.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8iI5o_9Nqz5isQ2lixHfTx2qBAex-U7-PztFx8D4Uz74-USiU0fXGO_NL-vNGMG9akB8XsBuzbuV9kB_o6oj6lh1HuG_JyzZ9TLMBfiUw3ACnanShjn60Gtkw9q6bj1hTv-qkRlI_w8vS/s1600/kai+greem.jpg" /></a></div>
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<div align="center" class="MsoNormal" style="text-align: center;">
A proteína isolada da
carne é um produto fabricado da mesma forma que a whey protein ou a caseína que
são derivadas do leite: a indústria seleciona a matéria-prima, isola a proteína
e tira a água para que vire pó. Alguns estudos mostram que a proteína isolada
da carne é 350% mais concentrada em aminoácidos anabólicos do que um bife de
picanha.</div>
<div align="center" class="MsoNormal" style="text-align: center;">
O suplemento em
questão foi formulado para apoiar a reciclagem de aminoácidos de volta para a
retenção de nitrogênio (o que aumenta a formação de novas proteínas e tecidos
musculares) e promoção do crescimento da massa magra e desempenho.</div>
<div style="text-align: center;">
</div>
<div align="center" class="MsoNormal" style="text-align: center;">
Por concentrar BCAA,
a proteína isolada da carne possui efeitos anabólicos e anticatabólicos, proporcionando
mais ação de construção muscular, recuperação e formação.</div>
Anonymoushttp://www.blogger.com/profile/17267413791252518548noreply@blogger.com0tag:blogger.com,1999:blog-5344214994136150089.post-71948789180553313122013-09-02T18:46:00.000-07:002013-09-02T18:46:58.875-07:00<div class="MsoNormal" style="text-align: center;">
<b><span style="font-family: "Baskerville Old Face","serif"; font-size: 22.0pt; line-height: 115%;">STRONGER
GIRL<o:p></o:p></span></b></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpyJHLJ8RN0oT_L76DUk2gbU6g1eWgk6i6GbLsAOfwoKHecDpcgbxARNXvHIVBydWb7ksidHrWxdatSJM3Yuj1QxIZ1NV2-zyyHuF37FuF8KsqrR6UINQOH8xkpaGUecUoUBoSCiTiUpNq/s1600/20130818_212811.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpyJHLJ8RN0oT_L76DUk2gbU6g1eWgk6i6GbLsAOfwoKHecDpcgbxARNXvHIVBydWb7ksidHrWxdatSJM3Yuj1QxIZ1NV2-zyyHuF37FuF8KsqrR6UINQOH8xkpaGUecUoUBoSCiTiUpNq/s320/20130818_212811.jpg" width="240" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
Minha esposa Sheilla </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNI1Y0HkFJiVeMokhnX95GSj0yvKy6Rn2wKH6dD5Yz-VphiVsFhkF-nZlu58CwXGInpZaqcBfJg81OWy8EytcZFhQl1athsHzwp55K433hHx_wDKufVZ1eEtpP4g4oEGwOeJj1XmFXQ0e_/s1600/IMG_20130831_075928_110.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNI1Y0HkFJiVeMokhnX95GSj0yvKy6Rn2wKH6dD5Yz-VphiVsFhkF-nZlu58CwXGInpZaqcBfJg81OWy8EytcZFhQl1athsHzwp55K433hHx_wDKufVZ1eEtpP4g4oEGwOeJj1XmFXQ0e_/s320/IMG_20130831_075928_110.jpg" width="180" /></a></div>
<div style="text-align: center;">
Professora Juliana</div>
Anonymoushttp://www.blogger.com/profile/17267413791252518548noreply@blogger.com0tag:blogger.com,1999:blog-5344214994136150089.post-22813527753673145712013-08-28T06:26:00.001-07:002013-08-28T06:26:57.715-07:00<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Algerian; font-size: 24.0pt; line-height: 115%;">TREINO VS DESCANSO</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9DKfHsTDMgg7UOxrhdZe2_fxCxhE7l9N9MTM6YJLLUmOz2GXDg-p8YRCjpE-Yt1Y2-_rA9m_IB9W8lsC93fyUGtiKuh2DnjVyE0JB6wwrAHADTxpCaw_7d1o4F87Uqw0KuirlagaQF0J7/s1600/TREINO+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="181" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9DKfHsTDMgg7UOxrhdZe2_fxCxhE7l9N9MTM6YJLLUmOz2GXDg-p8YRCjpE-Yt1Y2-_rA9m_IB9W8lsC93fyUGtiKuh2DnjVyE0JB6wwrAHADTxpCaw_7d1o4F87Uqw0KuirlagaQF0J7/s400/TREINO+2.jpg" width="400" /></a></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr>
<td style="background: #F79646; border: solid black 1.0pt; mso-background-themecolor: accent6; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 432.2pt;" valign="top" width="576">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b>HIPERTROFIA<o:p></o:p></b></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 432.2pt;" valign="top" width="576">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b>INTENSIDADE DO TREINO</b>:
MODERADA A ALTA</div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 432.2pt;" valign="top" width="576">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b>Nº DE REPETIÇÕES</b>: 6 A 10</div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 432.2pt;" valign="top" width="576">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b>RECUPERAÇÃO</b>: (ENTRE SÉRIES
E EXERCÍCIOS) IGUAL OU MENOR QUE 1 MIN 30 SEG</div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 432.2pt;" valign="top" width="576">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b>SÉRIES POR MÚSCULOS</b>: 3 A 4</div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr>
<td style="background: #F79646; border: solid black 1.0pt; mso-background-themecolor: accent6; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 432.2pt;" valign="top" width="576">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b>FORÇA
E HIPERTROFIA<o:p></o:p></b></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 432.2pt;" valign="top" width="576">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b>INTENSIDADE DO TREINO</b>: ALTA
A MÁXIMA<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 432.2pt;" valign="top" width="576">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b>Nº DE REPETIÇÕES</b>: 4 A 8<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 432.2pt;" valign="top" width="576">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b>RECUPERAÇÃO</b>: (ENTRE SÉRIES
E EXERCÍCIOS) IGUAL OU MAIOR QUE 3 MIN(QUANTO MAIOR A INTENSIDADE MAIOR O
TEMPO DE DESCANSO ) <o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 432.2pt;" valign="top" width="576">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b>SÉRIES POR MÚSCULOS</b>: 3 A 6<o:p></o:p></div>
</td>
</tr>
</tbody></table>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr>
<td style="background: #F79646; border: solid black 1.0pt; mso-background-themecolor: accent6; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 432.2pt;" valign="top" width="576">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b>RESISTÊNCIA<o:p></o:p></b></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 432.2pt;" valign="top" width="576">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b>INTENSIDADE DO TREINO</b>: BAIXA<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 432.2pt;" valign="top" width="576">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b>Nº DE REPETIÇÕES</b>: 15 A 20<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 432.2pt;" valign="top" width="576">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b>RECUPERAÇÃO</b>: (ENTRE SÉRIES
E EXERCÍCIOS) ENTRE 30 A 60 SEGUNDOS <o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 432.2pt;" valign="top" width="576">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b>SÉRIES POR MÚSCULOS</b>: 4 A 6<o:p></o:p></div>
</td>
</tr>
</tbody></table>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div style="text-align: center;">
</div>
<div align="center" class="MsoNormal" style="text-align: center;">
ENTÃO VOCÊ QUE VAI PARA
ACADEMIA E DURANTE O DESCANSO GOSTA DAQUELA
CONVERSINHA CUIDADO, POIS ESSE BATE PAPO
PODE ATRAPALHAR NO SEU TREINO, ALEM DOS
EXERCÍCIOS, SÉRIES, CARGAS E REPETIÇÕES O TEMPO DE DESCANSO É MUITO IMPORTANTE
PARA UM BOM RESULTADO.</div>
Anonymoushttp://www.blogger.com/profile/17267413791252518548noreply@blogger.com0tag:blogger.com,1999:blog-5344214994136150089.post-22648089212549408342013-08-25T09:21:00.000-07:002013-08-25T09:21:17.009-07:00<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Algerian; font-size: 20.0pt; line-height: 115%;"> EVITE LESÕES QUE
AFETAM AS </span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Algerian; font-size: 20.0pt; line-height: 115%;">ARTICULAÇÕES?<o:p></o:p></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5UY3GpiZBjrO4t4RcclE8gVGNfAOqVgG5RwgpvmeWtW-1m9oW4aKtGMarnZIkQl7lEogaeynvjw9mUWBCFOFnbesDUST4FzNjitFZW4BpZSqgIEGWKcZAr2CjCJz9DyichU7spV7AYWAN/s1600/6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5UY3GpiZBjrO4t4RcclE8gVGNfAOqVgG5RwgpvmeWtW-1m9oW4aKtGMarnZIkQl7lEogaeynvjw9mUWBCFOFnbesDUST4FzNjitFZW4BpZSqgIEGWKcZAr2CjCJz9DyichU7spV7AYWAN/s1600/6.jpg" /></a></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
ARTICULAÇÕES SÃO AS ESTRUTURAS QUE PERMITEM QUE NOSSO CORPO
SE MOVIMENTE. </div>
<div class="MsoNormal">
AS LESÕES A QUE TODOS OS ESPORTISTAS ESTÃO SUJEITOS,
INDEPENDENTE DO NÍVEL DE SUA PRÁTICA ESPORTIVA – PROFISSIONAL, AMADORA OU
RECREATIVA – SÃO ABSOLUTAMENTE AS MESMAS E ACONTECEM POR QUATRO CAUSAS MAIS
COMUNS:</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]--><b>TRAUMA</b>:
QUANDO UMA ARTICULAÇÃO É FORÇADA ALÉM DA SUA AMPLITUDE DE TRABALHO;</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnvLUTPzPZwEHv9dId2f4dFT7NJjEeVYwH5AQyASn5QcbGaMaZvz9qujkovKBVx362GFkusXf3bUI_IbS9jDgJJMbVWIfHWGbFslOgxcUvxR5YiH1gtjj1tPMcFBjp4Gy099wIg7cgkBdo/s1600/AMPLITUDE.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnvLUTPzPZwEHv9dId2f4dFT7NJjEeVYwH5AQyASn5QcbGaMaZvz9qujkovKBVx362GFkusXf3bUI_IbS9jDgJJMbVWIfHWGbFslOgxcUvxR5YiH1gtjj1tPMcFBjp4Gy099wIg7cgkBdo/s1600/AMPLITUDE.jpg" /></a></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]--><b>DESGASTE</b>:
QUANDO UMA ARTICULAÇÃO É FORÇADA ALÉM DA SUA CAPACIDADE CLÍNICA DE RECUPERAÇÃO;</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhThitxvZcH1AT0zI2slDQsrT5ZtCxl3_QP5ITOobrK9BzcU3WpJWiUPxgI8FZcBI-ChVJEdZUPy9Lh0EqeH8PmEIQPITTsvlY5eAUgXk88cUe_TRP0HXvIbW9TT8SUE0cQyoC4-APfuSld/s1600/ARTICULA%C3%87%C3%83O.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhThitxvZcH1AT0zI2slDQsrT5ZtCxl3_QP5ITOobrK9BzcU3WpJWiUPxgI8FZcBI-ChVJEdZUPy9Lh0EqeH8PmEIQPITTsvlY5eAUgXk88cUe_TRP0HXvIbW9TT8SUE0cQyoC4-APfuSld/s1600/ARTICULA%C3%87%C3%83O.jpg" /></a></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]--><b>DESEQUILÍBRIO</b>:
QUANDO UMA ARTICULAÇÃO TEM OS MÚSCULOS QUE A SOLICITAM DESENVOLVIDOS DE FORMA
DESARMONIOSA, PROVOCANDO DIFERENTES PONTOS DE DESGASTE, DE FORMA QUE A
ARTICULAÇÃO SE ADAPTADA E PERDER FUNÇÃO;</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNTGX-hgJx5l9-oh_zaWhWiZkHB-3S2ngyEpMofGC9E1miuZe_v8d7mdk8F3aZWs5rTYlik8tGDOxWFTxJ_gpf3seBBxMEyjsITyJlZsUiQTF8LR3usdRN1hNdWgmc-GlezWRLU0GePuwW/s1600/MORREU+PESO.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNTGX-hgJx5l9-oh_zaWhWiZkHB-3S2ngyEpMofGC9E1miuZe_v8d7mdk8F3aZWs5rTYlik8tGDOxWFTxJ_gpf3seBBxMEyjsITyJlZsUiQTF8LR3usdRN1hNdWgmc-GlezWRLU0GePuwW/s1600/MORREU+PESO.jpg" /></a></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<br /></div>
<div style="text-align: center;">
</div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]--><b>SOBRECARGA</b>:
QUANDO O DESGASTE É REALIZADO NO SENTIDO DE SUPORTAR AS CARGAS AO LONGO SEU
MOVIMENTO, PROVOCANDO MOVIMENTOS DE TRANSLAÇÃO (ARRASTO ENTRE SUPERFÍCIES),
QUANDO OS MOVIMENTOS DEVERIAM SER ROLAMENTO.</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWHp497Y4fM1Zn_lceHOtJ-BM41qLtrCju6PxiJuIz9ZMGmBf5_DB3KghtkG2IglxmobGzxcF3RAKV-AsUaCgOhw2libK-1KmbdQav03clFY-FQfKTWLFFxT1-PkPb9Mw_wuj6Wn0CCweM/s1600/rosca+scott.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWHp497Y4fM1Zn_lceHOtJ-BM41qLtrCju6PxiJuIz9ZMGmBf5_DB3KghtkG2IglxmobGzxcF3RAKV-AsUaCgOhw2libK-1KmbdQav03clFY-FQfKTWLFFxT1-PkPb9Mw_wuj6Wn0CCweM/s1600/rosca+scott.jpg" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
TENHA MUITO CUIDADO COM SEUS TREINOS</div>
<div class="separator" style="clear: both; text-align: center;">
E SIGA A DICA </div>
<div class="separator" style="clear: both; text-align: center;">
UM ATLETA LESIONADO É UM ATLETA SEM RESULTADO.</div>
Anonymoushttp://www.blogger.com/profile/17267413791252518548noreply@blogger.com0tag:blogger.com,1999:blog-5344214994136150089.post-55461178027017037012013-08-18T09:34:00.000-07:002013-08-18T09:34:06.135-07:00<div align="center" class="MsoNormal" style="background: white; margin-bottom: .0001pt; margin-bottom: 0cm; mso-line-height-alt: 15.0pt; text-align: center;">
<b><span style="color: #414141; font-family: "Helvetica","sans-serif"; font-size: 18.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">O PODER DA GRANOLA!<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="background: white; margin-bottom: .0001pt; margin-bottom: 0cm; mso-line-height-alt: 15.0pt; text-align: center;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: 15.0pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: #414141; font-family: "Helvetica","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">GANHANDO ESPAÇO CADA VEZ MAIS EM NOSSO CAFÉ DA MANHÃ A GRANOLA HOJE É
UMA EXCELENTE OPÇÃO DE ALIMENTAÇÃO SAUDÁVEL E NUTRITIVA.</span></div>
<div class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial; line-height: 15pt; margin-bottom: 0.0001pt; text-align: center;">
<span style="color: #414141; font-family: "Helvetica","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;"></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBiNn3Brp0SiRS2KpQrdVKuzAVCV_Gfgvm-aHOWTiX-TSCX-y5UKoyNhqkUlvFtm6fbgmjK653kR20AVG14OHzaH5E0Arb0Z5lD3jK7kdtDrfEa7rZyNgEM5CLqGb2atgmjOzEvJwIwgvz/s1600/20130818_103713.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBiNn3Brp0SiRS2KpQrdVKuzAVCV_Gfgvm-aHOWTiX-TSCX-y5UKoyNhqkUlvFtm6fbgmjK653kR20AVG14OHzaH5E0Arb0Z5lD3jK7kdtDrfEa7rZyNgEM5CLqGb2atgmjOzEvJwIwgvz/s200/20130818_103713.jpg" width="200" /></a></div>
<br />
<div class="MsoNormal" style="background: white; line-height: 15.0pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: #414141; font-family: "Helvetica","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">A GRANOLA É UM ALIMENTO QUE PODE SER CONSUMIDO DE DIVERSAS MANEIRAS,
POIS SERVE DE ACOMPANHAMENTO PARA OS SEGUINTES ALIMENTOS: LEITE, IOGURTES E
QUALQUER TIPO DE FRUTA.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 15.0pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: #414141; font-family: "Helvetica","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">NA GRANOLA PODEMOS ENCONTRAR A MISTURA DE FRUTAS SECAS, SENDO QUE AS
MAIS COMUNS SÃO A UVA PASSA E O COCO, GRÃOS COMO AVEIA, FIBRA DE TRIGO E FLOCOS
DE ARROZ, SEMENTES COMO CASTANHA DE CAJU, AMENDOIM E CASTANHA DA PARÁ, FLOCOS
DE ARROZ, GERME DE TRIGO, NOZES E AÇÚCAR MASCAVO OU ORGÂNICO.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 15.0pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: 15.0pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: #414141; font-family: "Helvetica","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;"><b>A GRANOLA AJUDA A EMAGRECER? </b><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 15.0pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: 15.0pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: #414141; font-family: "Helvetica","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">DEVIDO À ALTA CONCENTRAÇÃO DE FIBRAS, A GRANOLA PODE PROMOVER UMA GRANDE
SENSAÇÃO DE SACIEDADE, O QUE EVITA A FOME MAIS CEDO E AJUDA A CONTROLAR O
APETITE. ALÉM DISSO, OS MINERAIS PRESENTES, EM ESPECIAL SELÊNIO E ZINCO, SÃO
RICOS EM SUBSTÂNCIAS ANTIOXIDANTES. ISSO GARANTE UMA DESINTOXICAÇÃO DO
ORGANISMO, ESSENCIAL PARA QUE AS CÉLULAS FUNCIONEM BEM, AUMENTEM O METABOLISMO
E AUXILIEM NA QUEIMA DE GORDURAS.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 15.0pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: #414141; font-family: "Helvetica","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;"> HOJE SUA COMBINAÇÃO É CADA VEZ MAIS COMPLETA EXEMPLO DA SUPER
GRANOLA QUE ALÉM DE SER COMPOSTA POR SEMENTES, GRÃOS E FLOCOS<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 15.0pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: #414141; font-family: "Helvetica","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">ELA CONTÉM ALBUMINA E MALTODEXTRINA COMPLEMENTANDO MAIS AINDA SUA
SUPLEMENTAÇÃO.<o:p></o:p></span></div>
<div style="text-align: center;">
</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhINGii5RganY9sLCvo1gdo3M8lvS5bJ4OhMxP_qgWLoeDjqQ3jB8zR7mGmfRCY-naSl85BN1uWukAq2w26iMJkTzhXvPHwJsmP4uk8AyUUpG_KhPNR9o4WNCV2-bq6B2cHZ27C1bDBrfDA/s1600/20130818_125833.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhINGii5RganY9sLCvo1gdo3M8lvS5bJ4OhMxP_qgWLoeDjqQ3jB8zR7mGmfRCY-naSl85BN1uWukAq2w26iMJkTzhXvPHwJsmP4uk8AyUUpG_KhPNR9o4WNCV2-bq6B2cHZ27C1bDBrfDA/s320/20130818_125833.jpg" width="320" /></a></div>
Anonymoushttp://www.blogger.com/profile/17267413791252518548noreply@blogger.com0tag:blogger.com,1999:blog-5344214994136150089.post-19542110584313091822013-08-18T08:47:00.001-07:002013-08-18T08:47:30.756-07:00<div align="center" class="MsoNormal" style="text-align: center;">
<b><span style="font-size: 22pt; line-height: 115%;">HIPERTROFIA PROGRAMA DE TREINO </span></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b><span style="font-size: 22pt; line-height: 115%;">4 X 4<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 12pt; line-height: 115%;">Quando
o assunto é treino para hipertrofia, a receita é clássica indica séries com muita
carga e poucas repetições. Mais para obter um desenvolvimento muscular
realmente impressionante, o ideal é gerar também estímulos por exercícios com
menor impacto em termos de peso, mas que exigem mais quanto à resistência.<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 12pt; line-height: 115%;">Nesse
programa vamos trabalhar tanto a com altas cargas e pequeno número de
repetições, como com cargas baixa e maior números de repetições.<o:p></o:p></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp6bBshixMa28gvvOYPu0t8su-XJZM8cx-h479lOYFjIEuGw5B-TnCEFxyaQVA6uHK6cL9s95iFVBhIy_hLlm3_PJZ-zV23Us9UnUEcJzYT1ec2x_Ect_aQJe3x3ALSpO2IMV5HyuB1yff/s1600/20130816_203117.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp6bBshixMa28gvvOYPu0t8su-XJZM8cx-h479lOYFjIEuGw5B-TnCEFxyaQVA6uHK6cL9s95iFVBhIy_hLlm3_PJZ-zV23Us9UnUEcJzYT1ec2x_Ect_aQJe3x3ALSpO2IMV5HyuB1yff/s320/20130816_203117.jpg" width="267" /></a></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b><span style="font-size: 22pt; line-height: 115%;">ENCARE ESSE TREINO<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b><span style="color: #00b050;">TREINO A – PEITO, TRÍCEPS E TRAPÉZIO<o:p></o:p></span></b></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; margin-left: -15.9pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-yfti-tbllook: 1184; width: 586px;">
<tbody>
<tr>
<td style="border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 198.5pt;" valign="top" width="265">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="background: yellow; mso-highlight: yellow;">EXERCÍCIO<o:p></o:p></span></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.55pt;" valign="top" width="57">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="background: yellow; mso-highlight: yellow;">SÉRIES<o:p></o:p></span></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" valign="top" width="104">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="background: yellow; mso-highlight: yellow;">REPETIÇÕES<o:p></o:p></span></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 120.5pt;" valign="top" width="161">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="background: yellow; mso-highlight: yellow;">DESCANSO<o:p></o:p></span></b></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 198.5pt;" valign="top" width="265">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
SUPINO RETO</div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.55pt;" valign="top" width="57">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
4+4</div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" valign="top" width="104">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
6+20</div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 120.5pt;" valign="top" width="161">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
3MIN + 40 SEG</div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 198.5pt;" valign="top" width="265">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
PECK DECK</div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.55pt;" valign="top" width="57">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
4+4</div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" valign="top" width="104">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
6+20</div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 120.5pt;" valign="top" width="161">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
3MIN + 40 SEG</div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 198.5pt;" valign="top" width="265">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
TRÍCEPS NO SUPINO</div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.55pt;" valign="top" width="57">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
4+4</div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" valign="top" width="104">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
6+20</div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 120.5pt;" valign="top" width="161">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
3MIN + 40 SEG</div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 198.5pt;" valign="top" width="265">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
TRÍCEPS NA POLIA</div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.55pt;" valign="top" width="57">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
4+4</div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" valign="top" width="104">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
6+20</div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 120.5pt;" valign="top" width="161">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
3MIN + 40 SEG</div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 198.5pt;" valign="top" width="265">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
ENCOLHIMENTO COM BARRA</div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.55pt;" valign="top" width="57">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
4+4</div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" valign="top" width="104">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
6+20</div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 120.5pt;" valign="top" width="161">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
3MIN + 40 SEG</div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 198.5pt;" valign="top" width="265">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
ENCOLHIMENTO SENTADO COM HALTER</div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.55pt;" valign="top" width="57">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
4+4</div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" valign="top" width="104">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
6+20</div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 120.5pt;" valign="top" width="161">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
3MIN + 40 SEG</div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal">
<b>Como treinar:</b>
faça 4 séries de 6 repetições com intervalo de 3 minutos entre cada um delas. </div>
<div class="MsoNormal">
Na
seqüência, diminua a carga e execute mais 4 séries de 20 repetições, com 40
segundos de intervalo.</div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b><span style="color: #00b050;">TREINO B – PERNAS E OMBROS<o:p></o:p></span></b></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; margin-left: -15.9pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-yfti-tbllook: 1184; width: 586px;">
<tbody>
<tr>
<td style="border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 198.5pt;" valign="top" width="265">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="background: yellow; mso-highlight: yellow;">EXERCÍCIO<o:p></o:p></span></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.55pt;" valign="top" width="57">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="background: yellow; mso-highlight: yellow;">SÉRIES<o:p></o:p></span></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" valign="top" width="104">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="background: yellow; mso-highlight: yellow;">REPETIÇÕES<o:p></o:p></span></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 120.5pt;" valign="top" width="161">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="background: yellow; mso-highlight: yellow;">DESCANSO<o:p></o:p></span></b></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 198.5pt;" valign="top" width="265">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
AGACHAMENTO<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.55pt;" valign="top" width="57">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
4+4<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" valign="top" width="104">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
6+20<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 120.5pt;" valign="top" width="161">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
3MIN + 40 SEG<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 198.5pt;" valign="top" width="265">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
STIFF<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.55pt;" valign="top" width="57">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
4+4<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" valign="top" width="104">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
6+20<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 120.5pt;" valign="top" width="161">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
3MIN + 40 SEG<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 198.5pt;" valign="top" width="265">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
EXTENSORA<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.55pt;" valign="top" width="57">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
4+4<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" valign="top" width="104">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
6+20<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 120.5pt;" valign="top" width="161">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
3MIN + 40 SEG<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 198.5pt;" valign="top" width="265">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
ELEVAÇÃO LATERAL SENTADO<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.55pt;" valign="top" width="57">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
4+4<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" valign="top" width="104">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
6+20<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 120.5pt;" valign="top" width="161">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
3MIN + 40 SEG<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 198.5pt;" valign="top" width="265">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
REMADA EM PÉ<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.55pt;" valign="top" width="57">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
4+4<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" valign="top" width="104">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
6+20<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 120.5pt;" valign="top" width="161">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
3MIN + 40 SEG<o:p></o:p></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal">
<b>Como treinar</b>:
faça 4 séries de 6 repetições com intervalo de 3 minutos entre cada um delas.</div>
<div class="MsoNormal">
Na
seqüência, diminua a carga e execute mais 4 séries de 20 repetições, com 40
segundos de intervalo.</div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b><span style="color: #00b050;">TREINO C – COSTAS E BÍCEPS<o:p></o:p></span></b></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; margin-left: -15.9pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-yfti-tbllook: 1184; width: 586px;">
<tbody>
<tr>
<td style="border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 198.5pt;" valign="top" width="265">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="background: yellow; mso-highlight: yellow;">EXERCÍCIO<o:p></o:p></span></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.55pt;" valign="top" width="57">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="background: yellow; mso-highlight: yellow;">SÉRIES<o:p></o:p></span></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" valign="top" width="104">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="background: yellow; mso-highlight: yellow;">REPETIÇÕES<o:p></o:p></span></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 120.5pt;" valign="top" width="161">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="background: yellow; mso-highlight: yellow;">DESCANSO<o:p></o:p></span></b></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 198.5pt;" valign="top" width="265">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
REMADA SENTADO<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.55pt;" valign="top" width="57">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
4+4<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" valign="top" width="104">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
6+20<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 120.5pt;" valign="top" width="161">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
3MIN + 40 SEG<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 198.5pt;" valign="top" width="265">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
PULLEY (PEGADA ABERTA) <o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.55pt;" valign="top" width="57">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
4+4<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" valign="top" width="104">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
6+20<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 120.5pt;" valign="top" width="161">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
3MIN + 40 SEG<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 198.5pt;" valign="top" width="265">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
PULLEY (PEGADA FECHADA)<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.55pt;" valign="top" width="57">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
4+4<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" valign="top" width="104">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
6+20<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 120.5pt;" valign="top" width="161">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
3MIN + 40 SEG<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 198.5pt;" valign="top" width="265">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
ROSCA DIRETA COM HALTERES<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.55pt;" valign="top" width="57">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
4+4<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" valign="top" width="104">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
6+20<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 120.5pt;" valign="top" width="161">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
3MIN + 40 SEG<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 198.5pt;" valign="top" width="265">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
ROSCA SCOTT COM BARRA<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.55pt;" valign="top" width="57">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
4+4<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" valign="top" width="104">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
6+20<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 120.5pt;" valign="top" width="161">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
3MIN + 40 SEG<o:p></o:p></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal">
<b>Como treinar</b>:
faça 4 séries de 6 repetições com intervalo de 3 minutos entre cada um delas.</div>
<div class="MsoNormal">
Na
seqüência, diminua a carga e execute mais 4 séries de 20 repetições, com 40
segundos de intervalo.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>TABELA DE TREINO</b>: SEGUNDA <b>A</b>, TERÇA<b> B</b>, QUARTA <b>C</b>, QUINTA <b>A</b>, SEXTA<b> B</b>, SÁBADO <b>C</b>, DOMINGO EM FIM <b>DESCANSO</b>.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>LEMBRANDO</b>: ESSE É UM PROGRAMA DE TREINO AVANÇADO APÓS 4 SEMANAS MUDE SEU TREINO.</div>
<div style="text-align: center;">
</div>
<div class="MsoNormal">
<br /></div>
Anonymoushttp://www.blogger.com/profile/17267413791252518548noreply@blogger.com2tag:blogger.com,1999:blog-5344214994136150089.post-59453675201555240942013-08-09T15:38:00.001-07:002013-08-09T15:38:47.761-07:00<div class="MsoNormal">
<b><span style="font-size: 20.0pt; line-height: 115%;"> TRIBULUS TERRESTRIS</span></b></div>
<div class="MsoNormal">
<b><span style="font-size: 20.0pt; line-height: 115%;"><br /></span></b></div>
<div class="MsoNormal">
<b><span style="font-size: 20.0pt; line-height: 115%;"> </span></b><b style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlOuP9VtD72lbIG2WFV24GaFmOEEOWTjvTPBcY-tsIW4zPEZ-gT7ZhqdmCzVZT76ABo-jJtQ2oYEJ0cDPZf_HL-yre6Nqn6OvhlFlLN2xNXfA8iRXMmacx-a_Xe0Wcet87mn2qxQt7IKSt/s1600/tribulus.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlOuP9VtD72lbIG2WFV24GaFmOEEOWTjvTPBcY-tsIW4zPEZ-gT7ZhqdmCzVZT76ABo-jJtQ2oYEJ0cDPZf_HL-yre6Nqn6OvhlFlLN2xNXfA8iRXMmacx-a_Xe0Wcet87mn2qxQt7IKSt/s1600/tribulus.jpg" /></a></b></div>
<br />
<div class="MsoNormal" style="text-align: justify;">
EXTRAÍDO DAS PARTES AÉREAS DA
PLANTA DE MESMO NOME (TRIBULUS TERRESTRIS) ESTA SUBSTÂNCIA TEM SIDO UTILIZADA PARA
O TRATAMENTO DA IMPOTÊNCIA SEXUAL E PARA INCREMENTO DA LIBIDO. ALGUNS ESTUDOS
JÁ COMPROVAM SUA CAPACIDADE DE IMPULSIONAR OS NÍVEIS DE <b><u>PRODUÇÃO NATURAL DE TESTOSTERONA</u></b>. O AUMENTO DA CONCENTRAÇÃO
PLASMÁTICA DE TESTOSTERONA PROMOVE A SÍNTESE DE PROTEÍNAS, O BALANÇO POSITIVO DE
NITROGÊNIO NO ORGANISMO E MELHORA A RECUPERAÇÃO MUSCULAR.</div>
<div class="MsoNormal" style="text-align: justify;">
<b><span style="font-size: 20.0pt; line-height: 115%;"><br /></span></b></div>
<div class="MsoNormal" style="text-align: justify;">
<b><span style="font-size: 20.0pt; line-height: 115%;">ZMA<o:p></o:p></span></b></div>
<div class="MsoNormal" style="text-align: justify;">
<b><span style="font-size: 20.0pt; line-height: 115%;"><br /></span></b></div>
<div class="MsoNormal" style="text-align: justify;">
O ZMA É UMA FÓRMULA QUE COMBINA <b><u>ZINCO</u></b>, <b><u>MAGNÉSIO</u></b> E <b><u>VITMINA
B6</u></b>, SUBSTÂNCIAS ESPECIAIS ENVOLVIDAS EM VÁRIOS PROCESSOS BIOLÓGICOS DO
CORPO HUMANO, INCLUSIVE NA PRODUÇÃO DA TESTOSTERONA.</div>
<div class="MsoNormal" style="text-align: justify;">
ENFIM, SÃO DIVERSOS OS MECANISMOS
QUE PODEM ATUAR OTIMIZANDO A PRODUÇÃO DA TESTOSTERONA NO ORGANISMO, ESSES SÃO
APENAS DOIS EXEMPLOS.</div>
<br />
<div class="MsoNormal" style="text-align: justify;">
É VALIDO SEMPRE LEMBRAR QUE ANTES
DO USO DE QUALQUER SUPLEMENTO NÃO DEVEMOS NOS ESQUECER DE CULTIVAR, PRIMEIRAMENTE,
HÁBITOS DE VIDA MAIS SAÚDAVEIS. DIETA E EXERCÍCIO FISÍCO SÃO ESSENCIAIS POR
TEREM A CAPACIDADE DE ATUAR NOS PROCESSOS BIOLÓGICOS DE ESTIMULAR E MANTER A
TESTOSTERONA ENDÓGENA E NÍVÉIS ÓTIMOS.</div>
Anonymoushttp://www.blogger.com/profile/17267413791252518548noreply@blogger.com1tag:blogger.com,1999:blog-5344214994136150089.post-52975009393868424222013-07-31T17:39:00.004-07:002013-07-31T17:39:58.467-07:00<div style="text-align: center;">
<b style="line-height: 19pt; text-align: center;"><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;"> SUPER SÉRIE ou SUPERSET</span></b></div>
<div align="center" class="MsoNormal" style="background: white; line-height: 19.0pt; margin-bottom: 6.0pt; text-align: center;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 16.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">BÍCEPS E TRÍCEPS<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="background: white; line-height: 19.0pt; margin-bottom: 6.0pt; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtCeKqmx1N3A2iMTVMPAzgxyFXljhEV7SbeIWmO3xPX8ZI57Fbg0qNgZh3nNecZd9xZ0oQPHVl4voS_yhFqHf9VcSo8baY6LcPYL1h0KeyRSJayDvVkaju36D0f_duNgwMnfknq9DbkTo2/s1600/rosca.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtCeKqmx1N3A2iMTVMPAzgxyFXljhEV7SbeIWmO3xPX8ZI57Fbg0qNgZh3nNecZd9xZ0oQPHVl4voS_yhFqHf9VcSo8baY6LcPYL1h0KeyRSJayDvVkaju36D0f_duNgwMnfknq9DbkTo2/s1600/rosca.jpg" /></a></div>
<div align="center" class="MsoNormal" style="background: white; line-height: 19.0pt; margin-bottom: 6.0pt; text-align: center;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 16.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;"> </span></b><span style="color: #333333; font-family: Arial, sans-serif; font-size: 13pt; line-height: 19pt;">Super Serie ou Superset consiste
em fazer 2 exercícios diferentes sem
descanso </span></div>
<div align="center" class="MsoNormal" style="background: white; line-height: 19.0pt; margin-bottom: 6.0pt; text-align: center;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 13.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">TREINAMENTO<o:p></o:p></span></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-yfti-tbllook: 1184; width: 614px;">
<tbody>
<tr>
<td style="border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 212.65pt;" valign="top" width="284">
<div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">EXERCÍCIO<o:p></o:p></span></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 63.8pt;" valign="top" width="85">
<div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">SÉRIE<o:p></o:p></span></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.2pt;" valign="top" width="132">
<div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">REPETIÇÕES<o:p></o:p></span></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 3.0cm;" valign="top" width="113">
<div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">DESCANSO<o:p></o:p></span></b></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 212.65pt;" valign="top" width="284">
<div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">ROSCA SCOTT<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">+<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;"> TRÍCEPS NA
POLIA<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 63.8pt;" valign="top" width="85">
<div align="center" class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt; text-align: center;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">3<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt; text-align: center;">
<br /></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.2pt;" valign="top" width="132">
<div align="center" class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt; text-align: center;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">8<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt; text-align: center;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">8<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 3.0cm;" width="113">
<div align="center" class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt; text-align: center;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">1min 20 seg</span></b></div>
</td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-yfti-tbllook: 1184; width: 614px;">
<tbody>
<tr>
<td style="border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 212.65pt;" valign="top" width="284">
<div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">EXERCÍCIO<o:p></o:p></span></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 63.8pt;" valign="top" width="85">
<div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">SÉRIE<o:p></o:p></span></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.2pt;" valign="top" width="132">
<div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">REPETIÇÕES<o:p></o:p></span></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 3.0cm;" valign="top" width="113">
<div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">DESCANSO<o:p></o:p></span></b></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 212.65pt;" valign="top" width="284">
<div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">ROSCA ALTERNADA <o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">+<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">TRÍCEPS NA TESTA<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 63.8pt;" valign="top" width="85">
<div align="center" class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt; text-align: center;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">3<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt; text-align: center;">
<br /></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.2pt;" valign="top" width="132">
<div align="center" class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt; text-align: center;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">8<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt; text-align: center;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">8<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 3.0cm;" width="113">
<div align="center" class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt; text-align: center;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">1min 20 seg<o:p></o:p></span></b></div>
</td>
</tr>
</tbody></table>
<br /><table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-yfti-tbllook: 1184; width: 614px;">
<tbody>
<tr>
<td style="border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 212.65pt;" valign="top" width="284">
<div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">EXERCÍCIO<o:p></o:p></span></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 63.8pt;" valign="top" width="85">
<div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">SÉRIE<o:p></o:p></span></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.2pt;" valign="top" width="132">
<div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">REPETIÇÕES<o:p></o:p></span></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 3.0cm;" valign="top" width="113">
<div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">DESCANSO<o:p></o:p></span></b></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 212.65pt;" valign="top" width="284">
<div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">ROSCA DIRETA<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">+<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">TRÍCEPS FRANCÊS<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 63.8pt;" valign="top" width="85">
<div align="center" class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt; text-align: center;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">3<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt; text-align: center;">
<br /></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.2pt;" valign="top" width="132">
<div align="center" class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt; text-align: center;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">8<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt; text-align: center;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">8<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 3.0cm;" width="113">
<div align="center" class="MsoNormal" style="line-height: 19.0pt; margin-bottom: 6.0pt; text-align: center;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: PT-BR;">1min 20 seg<o:p></o:p></span></b></div>
</td>
</tr>
</tbody></table>
Lembrando que a super série leva o músculo a fadiga, então cuidado com a carga, faça esse treino por quatro semanas depois mude seu treino.<div>
<br /></div>
<div>
EXEMPLO:</div>
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SCOTT<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAYCIBqSA3EbebthoGnOBd52S7EYrGamnb7WqETyRrFIMSQtDEHLU1bPFUJIIPA_KDGoq9Jtk9HcbpYDrMFtvld_AK7Eu-mIlg-VRmKfZPIZ-tkvNu3ATcLUADe8cDL7_mHgALNaa0yoUt/s1600/scott+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAYCIBqSA3EbebthoGnOBd52S7EYrGamnb7WqETyRrFIMSQtDEHLU1bPFUJIIPA_KDGoq9Jtk9HcbpYDrMFtvld_AK7Eu-mIlg-VRmKfZPIZ-tkvNu3ATcLUADe8cDL7_mHgALNaa0yoUt/s1600/scott+2.jpg" /></a></div>
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POLIA<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLfemF8KkhM-o7QeMiGsUbuH0BCU7LJNKN2qN0HtwFjqlwSt8agTEEbe-_jdurzq1JSd91yefwImm2JZCKtJYCEn5ZCOZ4lr-SmdjM_B3-9xnjpwJpNR8sFJIMyLA5b82qC0KHtEe2vgOa/s1600/TRICEPS+POLIA.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLfemF8KkhM-o7QeMiGsUbuH0BCU7LJNKN2qN0HtwFjqlwSt8agTEEbe-_jdurzq1JSd91yefwImm2JZCKtJYCEn5ZCOZ4lr-SmdjM_B3-9xnjpwJpNR8sFJIMyLA5b82qC0KHtEe2vgOa/s1600/TRICEPS+POLIA.jpg" /></a></div>
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ALTERNADO<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh_W5xRFz8E4M_gsO_Ns1K5XtQ6vQt3usJln1bfpx1lkxa6rechh0PH1d3c9PvdR3sRQwp3rr8g4Uzlt4XiG29zbvANz9xyOPzqjIDTQYthpA7wPFM26s1UtfYWGUDgUn3tEYcxD9zD92x/s1600/alternada.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh_W5xRFz8E4M_gsO_Ns1K5XtQ6vQt3usJln1bfpx1lkxa6rechh0PH1d3c9PvdR3sRQwp3rr8g4Uzlt4XiG29zbvANz9xyOPzqjIDTQYthpA7wPFM26s1UtfYWGUDgUn3tEYcxD9zD92x/s1600/alternada.jpg" /></a></div>
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FRANCÊS<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeF7M06FerhUNzIQyUgp7nmtU6Bj41mV9QII5vSay__Pe1utqQaCQmwyWCkfg9540_aU-knSZIzuQynkLXk55Edp-PaNXayBgrwqzWO771oSVPRUKBmRTkSwXRnRvrgxMm4e3rJk10764S/s1600/frances.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeF7M06FerhUNzIQyUgp7nmtU6Bj41mV9QII5vSay__Pe1utqQaCQmwyWCkfg9540_aU-knSZIzuQynkLXk55Edp-PaNXayBgrwqzWO771oSVPRUKBmRTkSwXRnRvrgxMm4e3rJk10764S/s1600/frances.jpg" /></a></div>
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TESTA<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbZciaBc8-0Pd-aYbffxh3umVK0raLshx5xCZamtyyvyig2xi_wKv2n9InLXWxVJdqwFj_hs6v6fnGMR7BaoidIAin6K3av9kdhOofYMVFtCc8cvD0hIlBgSIriFbstaiZyh1Sa5iYtZnX/s1600/triceps+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbZciaBc8-0Pd-aYbffxh3umVK0raLshx5xCZamtyyvyig2xi_wKv2n9InLXWxVJdqwFj_hs6v6fnGMR7BaoidIAin6K3av9kdhOofYMVFtCc8cvD0hIlBgSIriFbstaiZyh1Sa5iYtZnX/s1600/triceps+2.jpg" /></a></div>
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Anonymoushttp://www.blogger.com/profile/17267413791252518548noreply@blogger.com0tag:blogger.com,1999:blog-5344214994136150089.post-14774544265369951082013-07-29T18:13:00.002-07:002013-07-29T18:13:53.835-07:00<div align="center" class="MsoNormal" style="text-align: center;">
<b><span style="font-size: 26pt; line-height: 40px;">PAR DE DINAMITES<o:p></o:p></span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg27zxxmeqLfwC-w3t-7eQWxtAgiWDKiXNaLUcNZQTrOajQ8Kpg-h9An6KYrflz1Z_hZ_O-X56YjCHTGLnR5k6EM2TLiHoeEHx-xpYE4YTD9Eyo7uoazfEv7_8bWOYRB3nNfKaE5SsOcL9Z/s1600/panturilha.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg27zxxmeqLfwC-w3t-7eQWxtAgiWDKiXNaLUcNZQTrOajQ8Kpg-h9An6KYrflz1Z_hZ_O-X56YjCHTGLnR5k6EM2TLiHoeEHx-xpYE4YTD9Eyo7uoazfEv7_8bWOYRB3nNfKaE5SsOcL9Z/s1600/panturilha.jpg" /></a></div>
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<b><span style="font-size: 20pt; line-height: 31px;">TREINE OS MÚSCULOS DA PANTURRILHA<o:p></o:p></span></b></div>
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<b><span style="font-size: 20pt; line-height: 31px;"> TREINAMENTO</span></b></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; margin-left: -37.15pt; width: 643px;"><tbody>
<tr><td style="border: 1pt solid black; padding: 0cm 5.4pt; width: 177.25pt;" valign="top" width="236"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-size: 20pt;">Exercício<o:p></o:p></span></b></div>
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<b><span style="font-size: 20pt;">Série<o:p></o:p></span></b></div>
</td><td style="border-bottom-color: black; border-bottom-width: 1pt; border-right-color: black; border-right-width: 1pt; border-style: solid solid solid none; border-top-color: black; border-top-width: 1pt; padding: 0cm 5.4pt; width: 108.05pt;" valign="top" width="144"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-size: 20pt;">Repetições<o:p></o:p></span></b></div>
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<b><span style="font-size: 20pt;">Descanso<o:p></o:p></span></b></div>
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<span style="font-size: 16pt;">Panturrilha em pé<o:p></o:p></span></div>
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<span style="font-size: 16pt;">5<o:p></o:p></span></div>
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<span style="font-size: 16pt;">10<o:p></o:p></span></div>
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<span style="font-size: 16pt;">30 seg<o:p></o:p></span></div>
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<span style="font-size: 16pt;">Leg press 45<o:p></o:p></span></div>
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<span style="font-size: 16pt;">3<o:p></o:p></span></div>
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<span style="font-size: 16pt;">6-10-15**<o:p></o:p></span></div>
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<span style="font-size: 16pt;">30 seg<o:p></o:p></span></div>
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<span style="font-size: 16pt;">Panturrilha Sentado<o:p></o:p></span></div>
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<span style="font-size: 16pt;">5<o:p></o:p></span></div>
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<span style="font-size: 16pt;">8<o:p></o:p></span></div>
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<span style="font-size: 16pt;">30 seg<o:p></o:p></span></div>
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<span style="font-size: 16pt;">Leg press horizontal<o:p></o:p></span></div>
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<span style="font-size: 16pt;">3<o:p></o:p></span></div>
</td><td style="border-bottom-color: black; border-bottom-width: 1pt; border-right-color: black; border-right-width: 1pt; border-style: none solid solid none; padding: 0cm 5.4pt; width: 108.05pt;" valign="top" width="144"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<span style="font-size: 16pt;">30 repetições<o:p></o:p></span></div>
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<span style="font-size: 16pt;">20-30-40 seg***<o:p></o:p></span></div>
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<b>**Sistema de pirâmide de carga: aumentar as repetições e abaixar a carga de forma que consiga atingir a fadiga em cada uma das séries.<o:p></o:p></b></div>
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<b>***Sistema de pirâmide de tempo: aumente as pausas de descanso após cada série, pare 20 segundos após a primeira série,30 segundos depois da segunda e 40 segundos após a terceira. Ajuste as cargas em função do aumento do tempo de repouso.<o:p></o:p></b></div>
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<b><span style="font-size: 12pt; line-height: 18px;">EXEMPLOS:</span></b></div>
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45º<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyxXFTBX-pbAhMuh0fd8MAxmZZpRz7W2jLIM55GhlI8kUKileJRYTDCZqe4goR0MzBRfpqHeCzFGxRz4abojRjE5V7m1GKqLq1-vypXUd-9Rzj4f6oNi86McsFvAy6s5m_joq4z9KBZ1rW/s1600/leg+press+45.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyxXFTBX-pbAhMuh0fd8MAxmZZpRz7W2jLIM55GhlI8kUKileJRYTDCZqe4goR0MzBRfpqHeCzFGxRz4abojRjE5V7m1GKqLq1-vypXUd-9Rzj4f6oNi86McsFvAy6s5m_joq4z9KBZ1rW/s1600/leg+press+45.jpg" /></a></div>
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SENTADO<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEga7rPzb5ZrvuL0_l7A6EKYDR55FICO6mQj92BMa17orfG18OuHU1-cRZFgyFdwRx-19FB2y4HGOE26Zenhol14ENL5jFfN7j3Ko8wh1hsbZthgnVT3qEqpfLLNRKTH6v-lDBT0j71M1L9u/s1600/panturilha+sentado.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEga7rPzb5ZrvuL0_l7A6EKYDR55FICO6mQj92BMa17orfG18OuHU1-cRZFgyFdwRx-19FB2y4HGOE26Zenhol14ENL5jFfN7j3Ko8wh1hsbZthgnVT3qEqpfLLNRKTH6v-lDBT0j71M1L9u/s1600/panturilha+sentado.jpg" /></a></div>
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HORIZONTAL<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu-HFa0THu1fqowQvhkxXsvQzPnKHovu-xOs5r2n0l0KXSwKOf722ZaSZ0s8mIGR8oqiGkjx3095vp9GuCsE6L1i2VFFl55R4_GMkdoUwUPZVHtKVDp4uNHTHojeiBPOWxAmobcLStyK2j/s1600/panturilha+horizontal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu-HFa0THu1fqowQvhkxXsvQzPnKHovu-xOs5r2n0l0KXSwKOf722ZaSZ0s8mIGR8oqiGkjx3095vp9GuCsE6L1i2VFFl55R4_GMkdoUwUPZVHtKVDp4uNHTHojeiBPOWxAmobcLStyK2j/s1600/panturilha+horizontal.jpg" /></a></div>
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EM PÉ<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6B9XBt_8Foijs-GQmPGGnUWYe3j2hNTtDiWuOcCtIkFiInYPjZO9oFq53DIcjKVGz2mfesRoxrrl2OoWJ2fwAxbtaFzuQam_lcJnVYKijX0EFT6UPLU5KVzOdjTHzL_nPu6EUu9-sdiTJ/s1600/panturilha+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6B9XBt_8Foijs-GQmPGGnUWYe3j2hNTtDiWuOcCtIkFiInYPjZO9oFq53DIcjKVGz2mfesRoxrrl2OoWJ2fwAxbtaFzuQam_lcJnVYKijX0EFT6UPLU5KVzOdjTHzL_nPu6EUu9-sdiTJ/s1600/panturilha+1.jpg" /></a></div>
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Anonymoushttp://www.blogger.com/profile/17267413791252518548noreply@blogger.com1tag:blogger.com,1999:blog-5344214994136150089.post-72255862686208424852013-07-29T17:29:00.005-07:002013-07-29T17:29:48.096-07:00<div class="MsoNormal">
<b><span style="font-size: 26.0pt; line-height: 115%;"> FAMÍLIA GET STRONGER<o:p></o:p></span></b></div>
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BRANDÃO<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBo-hXMSWMbbKUa-TIhyphenhyphencNIJD5OSUjMrs56EWtwBEsIyLbRmawUkNzmpBtbGJmdNKnU1XcqZvzWKmwPHojAIPESJt18BufRxJUutGZQ-S8gbX3e1L7t0-ABfKu1OdMmoIr2wQAkcXvpCMF/s1600/DSC_0131.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBo-hXMSWMbbKUa-TIhyphenhyphencNIJD5OSUjMrs56EWtwBEsIyLbRmawUkNzmpBtbGJmdNKnU1XcqZvzWKmwPHojAIPESJt18BufRxJUutGZQ-S8gbX3e1L7t0-ABfKu1OdMmoIr2wQAkcXvpCMF/s320/DSC_0131.jpg" width="240" /></a></div>
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BROTHER CARIOCA<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdKj2ex4GEh_Sb8sSKS-SYbrnaHwYVsP1woosFjmVvjzTeJoUwOpCHkVKSASp1SksH7yk6vJDEpJN02y_GDZnO7zhxTWHjlfmSCi1HEJ_m0QNPr4v0Oik-RetDWM8tS5bdMbfPMLsw0zOc/s1600/DSC_0135.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdKj2ex4GEh_Sb8sSKS-SYbrnaHwYVsP1woosFjmVvjzTeJoUwOpCHkVKSASp1SksH7yk6vJDEpJN02y_GDZnO7zhxTWHjlfmSCi1HEJ_m0QNPr4v0Oik-RetDWM8tS5bdMbfPMLsw0zOc/s320/DSC_0135.jpg" width="240" /></a></div>
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O PESO ALI É 120KG<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7FTI6bhSSsfBHG50DgO6v5XXRq7dW60SvSAaklWHF8LfT3YuqblRCbdZJIyADSLTzludlh516rkciTrOGrXHdTcRcsdxxit1cPTYpYj4dqM2TZ-L1K9J6J0NPQFVFEihQ-wbfzAmNlZT-/s1600/DSC_0136.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7FTI6bhSSsfBHG50DgO6v5XXRq7dW60SvSAaklWHF8LfT3YuqblRCbdZJIyADSLTzludlh516rkciTrOGrXHdTcRcsdxxit1cPTYpYj4dqM2TZ-L1K9J6J0NPQFVFEihQ-wbfzAmNlZT-/s320/DSC_0136.jpg" width="240" /></a></div>
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FAMÍLIA GET STRONGER<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaGZGu7eS_8ZW1nQeuLkg-PYLkH0dPDcq6QoJ3nQ8QjzcmulVDin5GaCw4uG9UrvLBzmcqNtebrYppGj9SmMsizq-VcJHwjmwEdQSiimCswEAXbJ6pizWOC5g33YGIX7tPPOhmQDhpVLgj/s1600/DSC_0123.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaGZGu7eS_8ZW1nQeuLkg-PYLkH0dPDcq6QoJ3nQ8QjzcmulVDin5GaCw4uG9UrvLBzmcqNtebrYppGj9SmMsizq-VcJHwjmwEdQSiimCswEAXbJ6pizWOC5g33YGIX7tPPOhmQDhpVLgj/s320/DSC_0123.jpg" width="320" /></a></div>
<div class="MsoNormal">
<b><span style="font-size: 26.0pt; line-height: 115%;"><br /></span></b></div>
Anonymoushttp://www.blogger.com/profile/17267413791252518548noreply@blogger.com4tag:blogger.com,1999:blog-5344214994136150089.post-49817658596615424522013-07-27T12:03:00.002-07:002013-07-27T12:03:16.897-07:00<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b><span style="font-size: 28.0pt; line-height: 115%;">SUPERSÉRIE PARA
ABDOMINAL<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b><span style="font-size: 28.0pt; line-height: 115%;"><br /></span></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b><span style="font-size: 24.0pt; line-height: 115%;">PROGRAMA DE TREINO<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b><span style="font-size: 24.0pt; line-height: 115%;">SEMANAS 1, 2 e 3<o:p></o:p></span></b></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; margin-left: -8.8pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr>
<td colspan="3" style="border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 441.0pt;" valign="top" width="588">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 14.0pt;">TREINO A<o:p></o:p></span></b></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 219.75pt;" valign="top" width="293">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 14.0pt;">EXERCÍCIO<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.25pt;" valign="top" width="132">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 14.0pt;">SÉRIES<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 122.0pt;" valign="top" width="163">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 14.0pt;">REPETIÇÕES<o:p></o:p></span></b></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 219.75pt;" valign="top" width="293">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-size: 12.0pt;">RETO
NO SOLO <o:p></o:p></span></b></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-size: 12.0pt;">+<o:p></o:p></span></b></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-size: 12.0pt;">OBLÍQUO
NO SOLO<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.25pt;" valign="top" width="132">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">2<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">2<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 122.0pt;" valign="top" width="163">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">30<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">15(DE CADA LADO)<o:p></o:p></span></b></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 219.75pt;" valign="top" width="293">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-size: 12.0pt;">ELEVAÇÃO
DE QUADRIL<o:p></o:p></span></b></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-size: 12.0pt;">+<o:p></o:p></span></b></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-size: 12.0pt;">PRANHA
NO SOLO<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.25pt;" valign="top" width="132">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">2<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">2<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 122.0pt;" valign="top" width="163">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">30<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">40 SEGUNDOS<o:p></o:p></span></b></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;">Executar os
dois exercícios em seqüência, sem pausa. Descansar 1 minuto após completar o
segundo exercício para iniciar uma nova supersérie.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; margin-left: -8.8pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-yfti-tbllook: 1184; width: 595px;">
<tbody>
<tr>
<td colspan="3" style="border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 446.55pt;" valign="top" width="595">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 14.0pt;">TREINO B<o:p></o:p></span></b></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 248.1pt;" valign="top" width="331">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 14.0pt;">EXERCÍCIO<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="95">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 14.0pt;">SÉRIES<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 127.55pt;" valign="top" width="170">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 14.0pt;">REPETIÇÕES<o:p></o:p></span></b></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 248.1pt;" valign="top" width="331">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-size: 12.0pt;">CRUNCH
COM FLEXÃO ALTERNADA DE PERNA<o:p></o:p></span></b></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-size: 12.0pt;">+<o:p></o:p></span></b></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-size: 12.0pt;">SUPRA
COM PERNAS ELEVADAS E FLEXIONADAS<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" width="95">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">2<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">2<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 127.55pt;" width="170">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">30 (15 CADA LADO)<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">30<o:p></o:p></span></b></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;">Executar os
dois exercícios em seqüência, sem pausa. Descansar 1 minuto após completar o
segundo exercício para iniciar uma nova supersérie.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; margin-left: -8.8pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr>
<td colspan="3" style="border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 441.0pt;" valign="top" width="588">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 14.0pt;">TREINO C<o:p></o:p></span></b></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 248.1pt;" valign="top" width="331">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 14.0pt;">EXERCÍCIO<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="95">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 14.0pt;">SÉRIES<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 122.0pt;" valign="top" width="163">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 14.0pt;">REPETIÇÕES<o:p></o:p></span></b></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 248.1pt;" valign="top" width="331">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-size: 12.0pt;">RETO
NA BOLA <o:p></o:p></span></b></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-size: 12.0pt;">+<o:p></o:p></span></b></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-size: 12.0pt;">LATERAL
NA BOLA<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="95">
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<b><span style="font-size: 12.0pt;">2<o:p></o:p></span></b></div>
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<br /></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">2<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 122.0pt;" valign="top" width="163">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">30<o:p></o:p></span></b></div>
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<br /></div>
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<b><span style="font-size: 12.0pt;">15(DE CADA LADO)<o:p></o:p></span></b></div>
</td>
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<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 248.1pt;" valign="top" width="331">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-size: 12.0pt;">SUPRA
COM PERNAS ELEVADAS E ESTENDIDAS<o:p></o:p></span></b></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-size: 12.0pt;">+<o:p></o:p></span></b></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-size: 12.0pt;">PRACHA
NA BOLA<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="95">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">2<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">2<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 122.0pt;" valign="top" width="163">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">30<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">40 SEGUNDOS<o:p></o:p></span></b></div>
</td>
</tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;">Executar os
dois exercícios em seqüência, sem pausa. Descansar 1 minuto após completar o
segundo exercício para iniciar uma nova supersérie.<o:p></o:p></span></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
EXEMPLOS DE ABDOMINAIS:</div>
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<br /></div>
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<br /></div>
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<br /></div>
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RETO NA BOLA<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLO6fYoqHgBhituHWEFliPSxIyK-hCutKxshi-G0mcoCOnYVmXkZPMYudZyhu63yMV8-hNkWIESjuOV-_goL1QDwg5Qo9SwhhJSks0NN8q9pkBZIosQYUYB2lz2GhLMeL88kOdVAN0DXtG/s1600/reto+na+bola+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLO6fYoqHgBhituHWEFliPSxIyK-hCutKxshi-G0mcoCOnYVmXkZPMYudZyhu63yMV8-hNkWIESjuOV-_goL1QDwg5Qo9SwhhJSks0NN8q9pkBZIosQYUYB2lz2GhLMeL88kOdVAN0DXtG/s1600/reto+na+bola+2.jpg" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
CRUNCH COM FLEXÃO ALTERNADA<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzT4d9rzekoxmZ1e-3hUDweceo3NMYcco-PCnQJQBzWq3MRnY5k_5QE-z5QHV1zVCPcOWnNACOiMo_PrrR1fCq4ZZW_LxEM0XV7R-VUZIhK9sV8GV20lij3LVEllkI7iBjXuWoYuPF7PrE/s1600/crunch+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzT4d9rzekoxmZ1e-3hUDweceo3NMYcco-PCnQJQBzWq3MRnY5k_5QE-z5QHV1zVCPcOWnNACOiMo_PrrR1fCq4ZZW_LxEM0XV7R-VUZIhK9sV8GV20lij3LVEllkI7iBjXuWoYuPF7PrE/s1600/crunch+2.jpg" /></a></div>
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RETO NO SOLO<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnlVOslFnTV-HEfGb8IB0tjeZVXxmm_uFPtwEG3CiBnR7p_pl6pvyd8HYt0Q7Y7M__SzK00aEgBpOORMVgv1sw0D5GxqWmhSNlc00qHHf59V09-45rVUXIley08U2PfE_E_S_ojaSKIZPz/s1600/abdominal+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnlVOslFnTV-HEfGb8IB0tjeZVXxmm_uFPtwEG3CiBnR7p_pl6pvyd8HYt0Q7Y7M__SzK00aEgBpOORMVgv1sw0D5GxqWmhSNlc00qHHf59V09-45rVUXIley08U2PfE_E_S_ojaSKIZPz/s1600/abdominal+1.jpg" /></a></div>
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OBLÍQUO NO SOLO<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzO7uV7z2BqjYpB45MY_pZ0tGCHMnbxEe6Q6FQE6qmgRSjPpaRJVWoOYfEXsKVZSd0cmTCWuC9dF0Uh9JD2W4aXkFRedPE9PrMPHi0V8kMom3trSLqO4oSGTZ2k-WFSwUYvAYNhUIJVcux/s1600/abdominal+11.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzO7uV7z2BqjYpB45MY_pZ0tGCHMnbxEe6Q6FQE6qmgRSjPpaRJVWoOYfEXsKVZSd0cmTCWuC9dF0Uh9JD2W4aXkFRedPE9PrMPHi0V8kMom3trSLqO4oSGTZ2k-WFSwUYvAYNhUIJVcux/s1600/abdominal+11.jpg" /></a></div>
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ELEVAÇÃO DE QUADRIL<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxD2GSYLXr2LVHYqYtRvgqlWWdyJiYSHAJzePNdKzZnqnYFBSsmZo61THWJ47YioIu733KNBg0XjA8qMaGUYpgR9udiDEGqnUZTX_ZYl4YAJtoBSBQEDaMc-EVEA-hyHJd8wxrlmCg4xaM/s1600/abdominal+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxD2GSYLXr2LVHYqYtRvgqlWWdyJiYSHAJzePNdKzZnqnYFBSsmZo61THWJ47YioIu733KNBg0XjA8qMaGUYpgR9udiDEGqnUZTX_ZYl4YAJtoBSBQEDaMc-EVEA-hyHJd8wxrlmCg4xaM/s1600/abdominal+3.jpg" /></a></div>
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PRANCHA NO SOLO<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9TWHZeJdUiBDgOac2hG8xXWnTwrqt1wXhXHjPdcHQR_gAKzSJynR4lOjQfmUS3d4fwXv4swiVf7_8gnZV-lHDxxgj8D6lE-1Vj3rAUU-cYn-ndcxjTJnzzdsu8a2aNQcLOFXKHHynKapc/s1600/abdominal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9TWHZeJdUiBDgOac2hG8xXWnTwrqt1wXhXHjPdcHQR_gAKzSJynR4lOjQfmUS3d4fwXv4swiVf7_8gnZV-lHDxxgj8D6lE-1Vj3rAUU-cYn-ndcxjTJnzzdsu8a2aNQcLOFXKHHynKapc/s1600/abdominal.jpg" /></a></div>
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SUPRA COM PERNAS ELEVADAS<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjs8YyFlxXwpHVcb7IrorTa7D_wpZMgU_fg3holUavPOiYCVJD9wX5zyG4_ozo0UfwmyQROc-ThLphsg55uexuDPoU1qyIisVGlKT3oKJfYZmiaiiQ_ZRL8Q_GjAhbFCGaXQRZGn8R6udXN/s1600/abdominal+6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjs8YyFlxXwpHVcb7IrorTa7D_wpZMgU_fg3holUavPOiYCVJD9wX5zyG4_ozo0UfwmyQROc-ThLphsg55uexuDPoU1qyIisVGlKT3oKJfYZmiaiiQ_ZRL8Q_GjAhbFCGaXQRZGn8R6udXN/s1600/abdominal+6.jpg" /></a></div>
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LATERAL NA BOLA<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnMpwiK0d5tj44RM8qJVusX7yexQrlHdVVfpvbtbTYWj5p8iK5zdV7R6RHt27K8Xk9xxStk5pTiY2ZHGdBmcRCk5RXCjYjXBu_bWuQJ5i0GpQhd5E2wd02_971_Ad6pK2hVPh_SxmpiPuH/s1600/abdominal+7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnMpwiK0d5tj44RM8qJVusX7yexQrlHdVVfpvbtbTYWj5p8iK5zdV7R6RHt27K8Xk9xxStk5pTiY2ZHGdBmcRCk5RXCjYjXBu_bWuQJ5i0GpQhd5E2wd02_971_Ad6pK2hVPh_SxmpiPuH/s1600/abdominal+7.jpg" /></a></div>
<br />Anonymoushttp://www.blogger.com/profile/17267413791252518548noreply@blogger.com2tag:blogger.com,1999:blog-5344214994136150089.post-71933864930595082742013-07-26T13:51:00.003-07:002013-07-26T13:51:52.558-07:00<div align="center" class="MsoNormal" style="text-align: center;">
<b><span style="font-size: 24.0pt; line-height: 115%; mso-bidi-font-size: 20.0pt;"><br /></span></b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLJDlQq-rKA52_Zgs2sF2MzuDhcsk3sR11iJW-7FZ_cFbyNMbI1921aVFRedNp91qR27xtIYywVGW1yRAWopt2GJ0HOk1_QH4VUScWuKs2DPzBtN8CJEg6-rBq9Az9o88N9cSS0l8Hhxcb/s1600/images.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLJDlQq-rKA52_Zgs2sF2MzuDhcsk3sR11iJW-7FZ_cFbyNMbI1921aVFRedNp91qR27xtIYywVGW1yRAWopt2GJ0HOk1_QH4VUScWuKs2DPzBtN8CJEg6-rBq9Az9o88N9cSS0l8Hhxcb/s1600/images.jpg" /></a></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b><span style="font-size: 24.0pt; line-height: 115%; mso-bidi-font-size: 20.0pt;">PEITORAL MONSTRO<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b><span style="font-size: 14.0pt; line-height: 115%;">PROGRAMA DE TREINO PARA
AS TRÊS PARTES DO PEITORAL<o:p></o:p></span></b></div>
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<b><span style="font-size: 14.0pt; line-height: 115%;"><br /></span></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b><span style="font-size: 14.0pt; line-height: 115%;">TRABALHO PARA PEITORAL
COM ÊNFASE NAS FIBRAS</span></b></div>
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<b><span style="font-size: 14.0pt; line-height: 115%;"> SUPERIORES<o:p></o:p></span></b></div>
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<b><span style="font-size: 14.0pt; line-height: 115%;"><br /></span></b></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; margin-left: -51.3pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-yfti-tbllook: 1184; width: 718px;">
<tbody>
<tr>
<td style="border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 304.8pt;" valign="top" width="406">
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<b><span style="font-size: 14.0pt;">EXERCÍCIO<o:p></o:p></span></b></div>
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<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.6pt;" valign="top" width="66">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 14.0pt;">SÉRIES<o:p></o:p></span></b></div>
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<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 106.3pt;" valign="top" width="142">
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<b><span style="font-size: 14.0pt;">REPETIÇÕES<o:p></o:p></span></b></div>
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<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" valign="top" width="104">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 14.0pt;">DESCANSO<o:p></o:p></span></b></div>
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<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 304.8pt;" valign="top" width="406">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-size: 12.0pt;">SUPINO
INCLINADO BARRA + SUPINO INCLINADO COM HALTER<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.6pt;" width="66">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">5<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 106.3pt;" width="142">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">8 + FADIGA TOTAL<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">1 MIN<o:p></o:p></span></b></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 304.8pt;" valign="top" width="406">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-size: 12.0pt;">FLY
INCLINADO COM ELÁSTICO OU CABO<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.6pt;" valign="top" width="66">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">4<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 106.3pt;" valign="top" width="142">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">12<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" valign="top" width="104">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">1 MIN<o:p></o:p></span></b></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 304.8pt;" valign="top" width="406">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-size: 12.0pt;">SUPINO
DECLINADO COM BARRA<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.6pt;" valign="top" width="66">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">4<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 106.3pt;" valign="top" width="142">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">12<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" valign="top" width="104">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">1 MIN<o:p></o:p></span></b></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 304.8pt;" valign="top" width="406">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-size: 12.0pt;">SUPINO
RETO COM BARRA<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.6pt;" valign="top" width="66">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">3<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 106.3pt;" valign="top" width="142">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">8<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" valign="top" width="104">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">1 MIN<o:p></o:p></span></b></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 10.0pt; line-height: 115%;">- REALIZAR UMA SÉRIE DE 8 REPETIÇÕES NO SUPINO INCLINADO NA
BARRA E, SEM DESCANSO, EXECUTAR O EXERCÍCIO COM HALTER ATÉ A FADIGA UTILIZANDO
UMA SOBRECARGA QUE PERMITA, NO MÍNIMO 12 REPETIÇÕES.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 10.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<b><span style="font-size: 14.0pt; line-height: 115%;">TRABALHO PARA PEITORAL COM ÊNFASE NAS
FIBRAS</span></b></div>
<div class="MsoNormal">
<b><span style="font-size: 14.0pt; line-height: 115%;"> INFERIORES<o:p></o:p></span></b></div>
<div class="MsoNormal">
<b><span style="font-size: 14.0pt; line-height: 115%;"><br /></span></b></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; margin-left: -51.3pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-yfti-tbllook: 1184; width: 718px;">
<tbody>
<tr>
<td style="border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 304.8pt;" valign="top" width="406">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 14.0pt;">EXERCÍCIO<o:p></o:p></span></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.6pt;" valign="top" width="66">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 14.0pt;">SÉRIES<o:p></o:p></span></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 106.3pt;" valign="top" width="142">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 14.0pt;">REPETIÇÕES<o:p></o:p></span></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" valign="top" width="104">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 14.0pt;">DESCANSO<o:p></o:p></span></b></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 304.8pt;" valign="top" width="406">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-size: 12.0pt;">SUPINO
DECLINADO COM BARRA<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.6pt;" width="66">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">5<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 106.3pt;" width="142">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">10<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">1 MIN<o:p></o:p></span></b></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 304.8pt;" valign="top" width="406">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-size: 12.0pt;">FLY
NO CROSSOVER<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.6pt;" valign="top" width="66">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">4<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 106.3pt;" valign="top" width="142">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">10<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" valign="top" width="104">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">1 MIN<o:p></o:p></span></b></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 304.8pt;" valign="top" width="406">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-size: 12.0pt;">SUPINO
INCLINADO COM HALTER<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.6pt;" valign="top" width="66">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">3<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 106.3pt;" valign="top" width="142">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">12<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" valign="top" width="104">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">1 MIN<o:p></o:p></span></b></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 304.8pt;" valign="top" width="406">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-size: 12.0pt;">SUPINO
RETO COM BARRA<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.6pt;" valign="top" width="66">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">4<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 106.3pt;" valign="top" width="142">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">8 SUPER SLOW<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" valign="top" width="104">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">1 MIN<o:p></o:p></span></b></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal">
<span style="font-size: 10.0pt; line-height: 115%;">- A TÉCNICA
SUPER SLOW CONSISTE EM EXECUTAR TODAS AS REPETIÇÕES MAIS LENTA POSSÍVEL, TANTO
NA FASE CONCÊNCTRICA QUANTO NA FASE EXCÊNTRICA. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 10.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<b><span style="font-size: 14.0pt; line-height: 115%;">TRABALHO PARA PEITORAL COM ÊNFASE NAS
FIBRAS</span></b></div>
<div class="MsoNormal">
<b><span style="font-size: 14.0pt; line-height: 115%;"> MEDIAIS<o:p></o:p></span></b></div>
<div class="MsoNormal">
<b><span style="font-size: 14.0pt; line-height: 115%;"><br /></span></b></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; margin-left: -51.3pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-yfti-tbllook: 1184; width: 718px;">
<tbody>
<tr>
<td style="border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 304.8pt;" valign="top" width="406">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 14.0pt;">EXERCÍCIO<o:p></o:p></span></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.6pt;" valign="top" width="66">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 14.0pt;">SÉRIES<o:p></o:p></span></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 106.3pt;" valign="top" width="142">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 14.0pt;">REPETIÇÕES<o:p></o:p></span></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" valign="top" width="104">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 14.0pt;">DESCANSO<o:p></o:p></span></b></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 304.8pt;" valign="top" width="406">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-size: 12.0pt;">SUPINO
RETO BARRA + SUPINO RETO HALTER + PECK DECK<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.6pt;" width="66">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">4<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 106.3pt;" width="142">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">10 (TRI SET)<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">1 MIN<o:p></o:p></span></b></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 304.8pt;" valign="top" width="406">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-size: 12.0pt;">FLY
NO CROSSOVER<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.6pt;" valign="top" width="66">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">4<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 106.3pt;" valign="top" width="142">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">10 (DROP SET)<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" valign="top" width="104">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">1 MIN<o:p></o:p></span></b></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 304.8pt;" valign="top" width="406">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-size: 12.0pt;">SUPINO
DECLINADO COM BARRA<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.6pt;" valign="top" width="66">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">3<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 106.3pt;" valign="top" width="142">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">12<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" valign="top" width="104">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">1 MIN<o:p></o:p></span></b></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 304.8pt;" valign="top" width="406">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-size: 12.0pt;">SUPINO
INCLINADO COM BARRA<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.6pt;" valign="top" width="66">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">4<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 106.3pt;" valign="top" width="142">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">8<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" valign="top" width="104">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 12.0pt;">1 MIN<o:p></o:p></span></b></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal">
<span style="font-size: 10.0pt; line-height: 115%;">- (TRI SET) EXECUTE
UMA SÉRIE EM SEQUÊNCIA NOS TRÊS EXERCÍCIOS E SÓ ENTÃO DESCANSE PARA RECOMEÇAR. (DROP SET) REALIZE O NÚMERO DE REPETIÇÕES
DETERMINADAS COM MÁXIMO DE PESO POSSÍVEL, ENTÃO, IMEDIATAMENTE, DIMINUA O PESO
PARA FAZER MAIS REPETIÇÕES ATÉ A FALHA. O DESCANSO DEVE SER O MENOR POSSÍVEL
ENTRE A TROCA DE PESOS. </span></div>
<div class="MsoNormal">
<span style="font-size: 10.0pt; line-height: 115%;"> <o:p></o:p></span></div>
<div class="MsoNormal">
<b><u><span style="font-size: 14.0pt; line-height: 115%;">DIVISÃO DO TREINO<o:p></o:p></span></u></b></div>
<div class="MsoNormal">
<b><u><span style="font-size: 14.0pt; line-height: 115%;"><br /></span></u></b></div>
<div class="MsoNormal">
<b><span style="font-size: 12.0pt; line-height: 115%;">ESCOLHA O PROGRAMA QUE PREFERIR
TREINAR, OU SEJA, COM ÊNFASE PARA FIBRAS SUPERIORES, MEDIAS OU INFERIORES, E
TRABALHE POR 4 SEMANAS. DEPOIS, ALTERE PARA OUTRO.<o:p></o:p></span></b></div>
<br />
<div class="MsoNormal">
<b><span style="font-size: 14.0pt; line-height: 115%;">PROGRAMAÇÃO SEMANAL: A- B- C.<o:p></o:p></span></b></div>
Anonymoushttp://www.blogger.com/profile/17267413791252518548noreply@blogger.com1tag:blogger.com,1999:blog-5344214994136150089.post-7016343880953559092013-07-24T17:25:00.000-07:002013-07-24T17:25:26.379-07:00<br />
<h2 class="entry-title" style="background-color: #111111; border: 0px; color: #eeeeee; font-family: Georgia, serif; font-size: 2em; font-weight: normal; margin: 0px 0px 0.75em; padding: 0px; vertical-align: baseline;">
<a href="http://ilanrhelci.wordpress.com/2013/07/20/whey-hidrolisada/" rel="bookmark" style="border: 0px; color: #eeeeee; font-family: inherit; font-size: 24px; font-style: inherit; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" title="Link Permanente para WHEY HIDROLISADA">WHEY HIDROLISADA</a></h2>
<div class="entry" style="background-color: #111111; border: 0px; color: #eeeeee; font-family: 'Lucida Grande', 'Lucida Sans', 'Lucida Sans Unicode', Arial, sans-serif; font-size: 12px; line-height: 18px; margin: 0px; padding: 0px; vertical-align: baseline;">
<div style="border: 0px; font-family: inherit; font-style: inherit; margin-bottom: 1.5em; padding: 0px; vertical-align: baseline;">
<b>AFINAL, O QUE É EXATAMENTE WHEY HIDRLISADA!</b></div>
<div style="border: 0px; font-family: inherit; font-style: inherit; margin-bottom: 1.5em; padding: 0px; vertical-align: baseline;">
A WHEY HIDROLISADA É A PROTEÍNA DO SORO DO LEITE EM FORMA PRÉ DIGERIDA, OU SEJA, PRONTA PARA SER ABSORVIDA PELO NOSSO ORGANISMO.</div>
<div style="border: 0px; font-family: inherit; font-style: inherit; margin-bottom: 1.5em; padding: 0px; vertical-align: baseline;">
OCORRE QUE NOSSO PEQUENO INTESTINO SÓ ABSORVE DI E TRI-PEPTÍDEOS E QUANDO CONSUMIMOS UMA PROTÉINA EM SUA FORMA BRUTA ELA PRECISA <b>PASSAR POR UM</b> <b>PROCESSO NATURAL</b> CHAMADO DE HIDRÓLISE ENZIMÁTICA AO QUAL ESSE PEPTÍDEO É QUEBRADO PARA SER PRONTAMENTE ABSORVIDO.</div>
<div style="border: 0px; font-family: inherit; font-style: inherit; margin-bottom: 1.5em; padding: 0px; vertical-align: baseline;">
A WHEY HIDROLISADA É CONSIDERADA A PROTEÍNA MAIS ANABÓLICA DO MUNDO DEVIDO A ESTE FIM, <b>JÁ VEM PRONTA PARA SER ABSORVIDA, </b>NÃO PRECISA PASSAR POR ESTE PROCESSO</div>
<div style="border: 0px; font-family: inherit; font-style: inherit; margin-bottom: 1.5em; padding: 0px; vertical-align: baseline;">
<b>MAS O QUE ISSO VAI PROMOVER EM TERMOS DE GANHO?</b></div>
<div style="border: 0px; font-family: inherit; font-style: inherit; margin-bottom: 1.5em; padding: 0px; vertical-align: baseline;">
A WHEY HIDROLISADA PROMOVE MAIOR PICO DE AMINOÁCIDOS NO SANGUE E OTIMIZA A SÍNTESE PROTEICA PROMOVENDO UMA SÉRIE DE BENEFÍCIOS COMO:</div>
<div style="border: 0px; font-family: inherit; font-style: inherit; margin-bottom: 1.5em; padding: 0px; vertical-align: baseline;">
-RECUPERAÇÃO OTIMIZADA;</div>
<div style="border: 0px; font-family: inherit; font-style: inherit; margin-bottom: 1.5em; padding: 0px; vertical-align: baseline;">
-AUMENTO DE SISTEMA IMUNE PELA MAIOR SÍNTESE DE GLUTATIONA;</div>
<div style="border: 0px; font-family: inherit; font-style: inherit; margin-bottom: 1.5em; padding: 0px; vertical-align: baseline;">
-PROMOVE LIPÓLISE OTIMIZADA (QUEBRA DE GORDURA COMO FONTE DE ENERGIA);</div>
<div style="border: 0px; font-family: inherit; font-style: inherit; margin-bottom: 1.5em; padding: 0px; vertical-align: baseline;">
-REDUZ A FOME DEVIDO AOS GLICOMACROPEPTÍDEOS PRESERVADOS CONTROLANDO O APETITE;</div>
<div style="border: 0px; font-family: inherit; font-style: inherit; margin-bottom: 1.5em; padding: 0px; vertical-align: baseline;">
-DIMINUI O PROCESSO OXIDATIVO DE PROTEÍNAS CONTRÁTEIS (CATABOLISMO)</div>
</div>
Anonymoushttp://www.blogger.com/profile/17267413791252518548noreply@blogger.com1tag:blogger.com,1999:blog-5344214994136150089.post-14160131873100874692013-07-23T17:13:00.001-07:002013-07-23T17:13:09.583-07:00<div class="separator" style="clear: both; text-align: center;">
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<br />Anonymoushttp://www.blogger.com/profile/17267413791252518548noreply@blogger.com0tag:blogger.com,1999:blog-5344214994136150089.post-19962466740943754062013-07-23T17:07:00.001-07:002013-07-23T17:07:15.542-07:00<h2>
<span style="font-size: x-large;">VASODILATADOR + PRÉ TREINO</span></h2>
<h4>
<span style="font-size: x-large;">COMBINAÇÃO PERFEITA</span></h4>
<div>
<div style="background-color: #111111; border: 0px; color: #eeeeee; font-family: 'Lucida Grande', 'Lucida Sans', 'Lucida Sans Unicode', Arial, sans-serif; font-size: 12px; line-height: 18px; margin-bottom: 1.5em; padding: 0px; vertical-align: baseline;">
<b>FUNÇÃO DE UM SUPLEMENTO VASODILATADOR</b></div>
<div style="background-color: #111111; border: 0px; color: #eeeeee; font-family: 'Lucida Grande', 'Lucida Sans', 'Lucida Sans Unicode', Arial, sans-serif; font-size: 12px; line-height: 18px; margin-bottom: 1.5em; padding: 0px; vertical-align: baseline;">
<b>Um suplemento vasodilatador faz com que os vasos sanguíneos se dilatem, permitindo que mais oxigênio e nutrientes alcancem suas células musculares. Alguns ingredientes contidos nesse tipo de suplemento fazem com que o corpo produza óxido nítrico, que é o responsável pela dilatação dos vasos.</b></div>
<div style="background-color: #111111; border: 0px; color: #eeeeee; font-family: 'Lucida Grande', 'Lucida Sans', 'Lucida Sans Unicode', Arial, sans-serif; font-size: 12px; line-height: 18px; margin-bottom: 1.5em; padding: 0px; vertical-align: baseline;">
<b> PRÉ-TREINO</b></div>
<div style="background-color: #111111; border: 0px; color: #eeeeee; font-family: 'Lucida Grande', 'Lucida Sans', 'Lucida Sans Unicode', Arial, sans-serif; font-size: 12px; line-height: 18px; margin-bottom: 1.5em; padding: 0px; vertical-align: baseline;">
<b> É dedicada exclusivamente ao fornecimento de energia e nutrição para a prática de exercícios. Ex: cafeína, taurina, maltodextrina, dextrose.</b></div>
<div style="background-color: #111111; border: 0px; color: #eeeeee; font-family: 'Lucida Grande', 'Lucida Sans', 'Lucida Sans Unicode', Arial, sans-serif; font-size: 12px; line-height: 18px; margin-bottom: 1.5em; padding: 0px; vertical-align: baseline;">
<b>SÓ LEMBRANDO ESSA COMBINAÇÃO É MAIS INDICADA PARA O TRENO DE MUSCULAÇÃO OU SEJA MUITO CUIDADO COM EXERCÍCIOS QUE EXIGE MUITO DO CARDIOVASCULAR (ATIVIDADE AERÓBICA)</b></div>
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Anonymoushttp://www.blogger.com/profile/17267413791252518548noreply@blogger.com0tag:blogger.com,1999:blog-5344214994136150089.post-37939480858864515882013-07-22T18:44:00.000-07:002013-07-22T18:44:17.922-07:00<div class="separator" style="clear: both; text-align: center;">
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