Treino de Academia Semana 01

Prévia do material em texto

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TREINO A: Quadríceps e Glúteos
AQUECIMENTO
Realizar a mobilidade e após no próprio exericío realizar 2 séries de 15-20 
repetições com carga mais leve visando apenas aquecer o músculo e 
preparar as articulações
EXERCÍCIO SÉRIES REPETIÇÕES DESCANSO OBS EXECUÇÃO
Cadeira 
Abdutora
3 12-15 20seg
3s pico de 
contração
https://www.
youtube.
com/watch?
v=yVZ0Vs7j6E
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Agachament
o Livre 
3 15/12/10 30-45seg
Na fase 
excêntrica 
(descida) 
utilizar a 
cadência de 
5s, ou seja, 
descer de 
forma mais 
lenta e subir 
normal
https://www.
youtube.
com/watch?
v=rM6SDUdl9f
s
Leg Press 45º 3 8 30-45seg
1 repetição 
curtinha e 1 
completa = 1 
repetição 
total
https://www.
youtube.
com/watch?
v=waAxlYvtCc
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Cadeira 
Extensora + 
Passada 
estática
3 12-15 30seg
BI-SET (iniciar 
a passada 
pela perna 
mais fraca)
https://www.
youtube.
com/watch?
v=1f1DjMr68hY 
e https:
//www.
youtube.
com/watch?
v=Sd65wjE2Kf
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Extensão de 
Quadril na 
polia
4 15 -
Termina um 
lado e faz o 
outro, sem 
descanso. 
Utilizar 2s pico 
de contração 
a cada rep, 
sendo que a 
amplitude 
não precisa 
ser 
exagerada 
para não 
correr risco de 
dor na 
lombar, a 
ideia é 
conectar o 
movimento 
com o glúteo 
100% o tempo 
todo do 
exercício
https://www.
youtube.
com/watch?
v=di-
naWKmeIo
mariana espindola costa - marianaespindola1@hotmail.com - CPF: 069.316.141-85
https://www.youtube.com/watch?v=yVZ0Vs7j6EM
https://www.youtube.com/watch?v=yVZ0Vs7j6EM
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https://www.youtube.com/watch?v=waAxlYvtCcI
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https://www.youtube.com/watch?v=di-naWKmeIo
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Panturrilha 
unilateral 
3 15 cada lado -
Termina um 
lado e faz o 
outro, sem 
descanso. 
Pode 
adicionar 
uma anilha 
na outra mão 
para 
aumentar o 
peso do 
exercício
https://www.
youtube.
com/watch?
v=_JUBKi1QbS
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TREINO B - Superiores Completo
AQUECIMENTO
Realizar a mobilidade e após no próprio exericío realizar 2 séries de 15-20 
repetições com carga mais leve visando apenas aquecer o músculo e 
preparar as articulações
EXERCÍCIO SÉRIES REPETIÇÕES DESCANSO OBS EXECUÇÃO
Pulldown na 
polia
3 12-15 20seg com corda
https://www.
youtube.
com/watch?
v=zdLHXB9Sn
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Remada 
curvada 
pronada 
3 10-12 30seg -
https://www.
youtube.
com/watch?
v=XruycmUNi1
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Puxador Alto 
c/ triângulo
3 12-15 20seg -
https://www.
youtube.
com/watch?
v=uAnrJBnxrZ
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Elevação 
lateral c/ 
halter
4 15-20 30seg -
https://www.
youtube.
com/watch?
v=89K5H0Vvh
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Desenvolvim
ento c/ halter
2 10-12 25seg -
https://www.
youtube.
com/watch?
v=4pU-kV-
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Rosca direta 
na polia + 
tríceps corda
2 10-12 30seg BI-SET
https://www.
youtube.
com/watch?
v=zqklqTcOsb
o e https:
//www.
youtube.
com/watch?
v=_KrR8248eL
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TREINO C: Posterior + glúteos
EXERCÍCIO SÉRIES REPETIÇÕES DESCANSO OBS EXECUÇÃO
Elevação 
Pélvica
4 10-12 30seg
3s pico de 
contração
https://www.
youtube.
com/watch?
v=E7iIqI8ldJ0
mariana espindola costa - marianaespindola1@hotmail.com - CPF: 069.316.141-85
https://www.youtube.com/watch?v=_JUBKi1QbSk
https://www.youtube.com/watch?v=_JUBKi1QbSk
https://www.youtube.com/watch?v=_JUBKi1QbSk
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https://www.youtube.com/watch?v=zdLHXB9Sn88
https://www.youtube.com/watch?v=zdLHXB9Sn88
https://www.youtube.com/watch?v=zdLHXB9Sn88
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https://www.youtube.com/watch?v=zdLHXB9Sn88
https://www.youtube.com/watch?v=XruycmUNi1Y
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https://www.youtube.com/watch?v=4pU-kV-OaVU
https://www.youtube.com/watch?v=E7iIqI8ldJ0
https://www.youtube.com/watch?v=E7iIqI8ldJ0
https://www.youtube.com/watch?v=E7iIqI8ldJ0
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Sumô 
Deadlift
3 12-15 30-45seg
Foco no 
glúteo!
https://www.
youtube.
com/watch?
v=ZF_kihqEhG
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Mesa Flexora 3 12-15 30seg
5s na fase 
excêntrica do 
movimento
https://www.
youtube.
com/watch?
v=OMKhQ2O11
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Flexão 
Nórdica ou 
Cadeira 
Flexora
3 8-12 30seg -
https://www.
youtube.
com/watch?
v=Q1uhiTjZDqs 
ou https:
//www.
youtube.
com/watch?
v=n8j1X_xByD
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Abdução de 
Quadril na 
polia
4 10-12 -
Termina um 
lado e já faz o 
outro, sem 
descanso.
https://www.
youtube.
com/watch?
v=4MbY6NmL
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Panturrilha 
sentado
3 10-12 30seg -
https://www.
youtube.
com/watch?
v=gBIxBWBorB
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TREINO D: Glúteos e Abdômen
EXERCÍCIO SÉRIES REPETIÇÕES DESCANSO OBS EXECUÇÃO
Frog Pump 3 20 20seg 
3s pico de 
contração
https://www.
youtube.
com/watch?
v=MQ62r2V7L
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Agachament
o Sumô c/ 
halter
4 10-12 30seg -
https://www.
youtube.
com/watch?
v=Ex3Hpn0NS
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Glúteo 4 
apoios
3 12-15 -
Termina um 
lado já pode 
fazer o outro, 
lembrando 
que é 
primordial o 
máximo de 
conexão c/ o 
glúteo nesse 
exercício!
https://www.
youtube.
com/watch?
v=WKuV1R1gm
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Bulgarian 
Split Squat
4 10-12 30seg -
https://www.
youtube.
com/watch?
v=7Aqeb8UHl
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Ostra Lateral 
c/ mini band
3 15 -
3s pico de 
contração, 
termina um 
lado faz o 
outro!
https://www.
youtube.
com/watch?
v=oMAZf69LNz
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Abdominal 
em 
suspensão
3 8-12 30seg
Pode fazer só 
subindo os 
joelhos 
dobrados
https://www.
youtube.
com/watch?
v=OcjLM6Weh
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mariana espindola costa - marianaespindola1@hotmail.com - CPF: 069.316.141-85
https://www.youtube.com/watch?v=ZF_kihqEhGU
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Abdominal 
canivete
3 15-20 30seg -
https://www.
youtube.
com/watch?
v=PIKjCbunMB
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DESAFIO: Prancha até a falha. (Anote o tempo que conseguiu e tente 
superar no próximo treino) 
Orientação de cardio
TEMPO MODO HORÁRIO
45min
Escada, 
esteiram bike 
ou aulas do 
FITTOK 4 dias na semana
@luiz_4d & @thiagorski CREF 9653-G/MS
mariana espindola costa - marianaespindola1@hotmail.com - CPF: 069.316.141-85
https://www.youtube.com/watch?v=PIKjCbunMBk
https://www.youtube.com/watch?v=PIKjCbunMBk
https://www.youtube.com/watch?v=PIKjCbunMBk
https://www.youtube.com/watch?v=PIKjCbunMBk
https://www.youtube.com/watch?v=PIKjCbunMBk