ROTINA DE TREINAMENTO DANIELA SEMANA 1ESTE MICROCICLO DE TREINAMENTO TER 6 SEMANAS COM AUMENTO PROGRESSIVO DA CARGA, RESPEITANDO OS LIMITES IMPOSTOS PARA QUE O MTODO TENHA RESULTADOS SATISFATRIOS. Nesta semana voc trabalhar com cargas leves, com alguns exerccios que realizou-se anteriormente sem aumento de carga. Concentre-se na correta execuo dos exerccios. Sero divididos em dois treinos pelo mtodo tradicional composto por 4 sries com 15 repeties (lembre-se carga adaptada para realizao de 15 repeties sem conseguir realizar a 16). O terceiro treino de abdominais sero feitos em formato de circuito alternando exerccio de abs, exerccio isomtrico e exerccio aerbico. Cada treino ser realizado 2 vezes por semana. Aquecimento de 10 minutos caminhada na esteira e alongamento descrito na ltima pgina.TREINO A (PERNAS, GLTEOS, COSTAS E BCEPS)Leg Press (Gym Equipment) Incline (Leg Press inclinado) # of Sets: 4

# of Reps: 15 Carga: 80 kg

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HTMLCONTROL Forms.HTML:Hidden.1 Squat (TG) - Single-Leg (Agachamento no Hack com uma perna) # of Sets: 4

# of Reps: 15 Carga: 10 kg

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HTMLCONTROL Forms.HTML:Hidden.1 Leg Curl Prone (Mesa flexora) # of Sets: 4

# of Reps: 15 Carga: 3 placas

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HTMLCONTROL Forms.HTML:Hidden.1 Hip Extension (Bow-x) - Knee Stabilized (Extenso de quadril na polia baixa) # of Sets: 4

# of Reps: 15 Carga: 4 placas

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HTMLCONTROL Forms.HTML:Hidden.1 Bridging (Extenso de quadril ponte) # of Sets: 4

# of Reps: 15 Carga: duas caneleiras de 5 kg no abdmen

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HTMLCONTROL Forms.HTML:Hidden.1 Row (Dumbbells) - on Knee; One-Arm

# of Sets: 4

# of Reps: 15 Carga: 14 kg

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HTMLCONTROL Forms.HTML:Hidden.1 Biceps Curl (Dumbbells) - Standing

# of Sets: 4

# of Reps: 15 Carga: 5 kg

TREINO B (PEITO, OMBROS, TRCEPS E PANTURRILHAS)Dumbbell Press Incline (Supino inclinado com halteres) # of Sets: 4

# of Reps: 15 Carga: 15 kg

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HTMLCONTROL Forms.HTML:Hidden.1 Chest Fly (Dumbbells) Incline (Crucifixo inclinado) # of Sets: 4

# of Reps: 15 Carga: 6 kg cada lado

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HTMLCONTROL Forms.HTML:Hidden.1 Rear Deltoid Raise - Bent-Over; One-Arm (Elevao posterior inclinado um brao) # of Sets: 4

# of Reps: 15

Carga: 4 kg

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HTMLCONTROL Forms.HTML:Hidden.1 Lateral Deltoid Raise Standing (Elevao lateral de braos) # of Sets: 4

# of Reps: 15 Carga: 4 kg cada lado

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HTMLCONTROL Forms.HTML:Hidden.1 Calf Raise (Dumbbells) Standing (Panturrilhas em p com halteres) # of Sets: 4

# of Reps: 15 Carga: 10 kg cada lado

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HTMLCONTROL Forms.HTML:Hidden.1 Triceps Pushdown (Trceps na polia alta) # of Sets: 4

# of Reps: 15 Carga: 3 placas

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HTMLCONTROL Forms.HTML:Hidden.1 Calf Raise (Calf Bench) (Panturrilhas sentada no aparelho) # of Sets: 4

# of Reps: 15 Carga: 15 kg

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HTMLCONTROL Forms.HTML:Hidden.1 TREINO C (ABDMEN E CARDIO)

Crunch - Arms Extended

# of Sets: 3

# of Reps: 20 Plank dois apoios: 30 segundos

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HTMLCONTROL Forms.HTML:Hidden.1 Crunch - Legs Elevated

# of Sets: 3

# of Reps: 20 Plank com flexo de joelhos: 20 reps

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HTMLCONTROL Forms.HTML:Hidden.1 Twisting Crunch - Legs Crossed

# of Sets: 3

# of Reps: 20 Plank lateral com giro de tronco: 10 rps

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HTMLCONTROL Forms.HTML:Hidden.1 Reverse Crunch - Legs Vertical

# of Sets: 3

# of Reps: 20 Giro em Half Moon: 10 reps cada lado

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HTMLCONTROL Forms.HTML:Hidden.1 Sit-Up - Jacknife

# of Sets: 3

# of Reps: 20 Squat com giro de cintura: 10 rps cada lado Carga: 5 kg

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HTMLCONTROL Forms.HTML:Hidden.1 Sit-Up - Lateral

# of Sets: 3

# of Reps: 20 Elevao de joelho com rosca bceps: 10 rps cada lado Carga: 3 kg

ALONGAMENTO FINAL (TODOS OS DIAS) 30 SEG EM CADA POSIO

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