{"id":210,"date":"2011-05-12T05:01:07","date_gmt":"2011-05-12T09:01:07","guid":{"rendered":"https:\/\/www.billybeck.com\/blog\/?p=210"},"modified":"2021-02-26T20:10:15","modified_gmt":"2021-02-27T01:10:15","slug":"os-pilares-do-treino-para-dor","status":"publish","type":"post","link":"https:\/\/billybeck.com\/pt\/physical-training\/the-pillars-of-pain-workout","title":{"rendered":"O exerc\u00edcio PILARES DA DOR"},"content":{"rendered":"<p><iframe loading=\"lazy\" title=\"Treino PILLARS of PAIN - Treinador Billy Beck III e Adam Meyer\" width=\"1080\" height=\"608\" src=\"https:\/\/www.youtube.com\/embed\/r9mxz5qvux4?feature=oembed\"  allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p>Isso faz parte de uma s\u00e9rie de v\u00eddeos que a BodyBuilding.com fez sobre meu cliente Adam Meyer. Neste v\u00eddeo, mostro ao Adam um treino R.A.W. que chamo de PILARES DA DOR. Embora eu use infinitas varia\u00e7\u00f5es desse protocolo, vou lhe dar duas vers\u00f5es aqui.<\/p>\n<h3><strong>Os PILARES originais da dor<\/strong><\/h3>\n<p><strong>PILAR 1:<\/strong> Transporte de pneus 20 metros e volta<\/p>\n<p><strong>PILAR 2:<\/strong> Caminhada do fazendeiro de barril 20 metros e volta<\/p>\n<p><strong>PILAR 3:<\/strong> Sled Rope Row Corda de 60 p\u00e9s<\/p>\n<p><strong>PILAR 4:<\/strong> Hummer Empurra 200 metros e corre de volta<\/p>\n<p>Descanse 60 segundos<\/p>\n<p>Completar 3 circuitos<\/p>\n<h3><strong>Vers\u00e3o para academia interna<\/strong><\/h3>\n<p><strong>PILAR 1:<\/strong> Limpar e pressionar 10 repeti\u00e7\u00f5es<\/p>\n<p><strong>PILAR 2:<\/strong> Walking Lunges 10 repeti\u00e7\u00f5es<\/p>\n<p><strong>PILAR 3:<\/strong> Flex\u00f5es de bra\u00e7o 10 repeti\u00e7\u00f5es<\/p>\n<p><strong>PILAR 4:<\/strong> Agachamentos 20 repeti\u00e7\u00f5es<\/p>\n<p>Descanse 60 segundos<\/p>\n<p>Circuitos completos de 1 a 4<\/p>\n<h3><strong>Advert\u00eancia<\/strong><\/h3>\n<p>Provavelmente nem preciso dizer isso, mas este N\u00c3O \u00e9 um exerc\u00edcio para iniciantes. Certifique-se de que voc\u00ea est\u00e1 saud\u00e1vel e apto. Comece com uma s\u00e9rie, mantenha a forma correta, descanse um pouco mais se precisar e progrida gradualmente. S\u00e3o os pequenos passos na dire\u00e7\u00e3o certa que criam a grandeza. Esforce-se para progredir.<\/p>\n<p>Um erro comum \u00e9 que a maioria das pessoas acha que precisa de uma grande surra para conseguir o visual que deseja. Isso n\u00e3o \u00e9 verdade. Voc\u00ea s\u00f3 precisa estimular o corpo, n\u00e3o aniquil\u00e1-lo.<\/p>\n<p>Agora chega de conversa, vamos ao que interessa. N\u00e3o importa onde voc\u00ea esteja em termos de condicionamento, tome uma atitude!<\/p>\n<p>A ina\u00e7\u00e3o \u00e9 veneno e a a\u00e7\u00e3o \u00e9 a cura!<\/p>\n<p>Viver bem,<\/p>\n<p>Billy Beck III \"BB3\"<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/billybeck.com\/pt\/condicionamento-mental\/como-criar-uma-mentalidade-inquebrantavel\/\"><strong>Como criar uma mentalidade inquebrant\u00e1vel (#2 - Postagem mais popular!)<\/strong><\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Voc\u00ea quer ficar magro? Que tal um tanquinho ou talvez apenas uma barriga chapada? Seja qual for o seu objetivo, perceba que o que o est\u00e1 impedindo n\u00e3o \u00e9 o que voc\u00ea pensa.  Isso requer a mentalidade de um campe\u00e3o e \u00e9 exatamente isso que o PILLARS of PAIN alcan\u00e7a - resist\u00eancia mental e um corpo para acompanh\u00e1-lo. <\/p>","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"video","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[15,349],"tags":[59,252,11,19,75,60,61,62],"class_list":["post-210","post","type-post","status-publish","format-video","hentry","category-physical-training","category-videos","tag-adam-meyer","tag-bb3","tag-billy-beck","tag-burn-fat","tag-fat-burning","tag-pillars-of-pain","tag-pillars-of-pain-workout","tag-six-pack","post_format-post-format-video"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>The PILLARS of PAIN Workout - Burn Fat Anywhere<\/title>\n<meta name=\"description\" content=\"Do you want to get lean? How about a six pack or maybe just a flat stomach? Whatever your goal is realize that what&#039;s stopping you is not what you think. It requires a mindset of a champion and that is exactly what the PILLARS of PAIN achieves - Mental Toughness and the body to go with it.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.billybeck.com\/physical-training\/the-pillars-of-pain-workout\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The PILLARS of PAIN Workout - Burn Fat Anywhere\" \/>\n<meta property=\"og:description\" content=\"Do you want to get lean? How about a six pack or maybe just a flat stomach? Whatever your goal is realize that what&#039;s stopping you is not what you think. It requires a mindset of a champion and that is exactly what the PILLARS of PAIN achieves - Mental Toughness and the body to go with it.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.billybeck.com\/physical-training\/the-pillars-of-pain-workout\" \/>\n<meta property=\"og:site_name\" content=\"Billy Beck\" \/>\n<meta property=\"article:published_time\" content=\"2011-05-12T09:01:07+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-02-27T01:10:15+00:00\" \/>\n<meta name=\"author\" content=\"BB3 Admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/the-pillars-of-pain-workout#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/the-pillars-of-pain-workout\"},\"author\":{\"name\":\"BB3 Admin\",\"@id\":\"https:\\\/\\\/billybeck.com\\\/#\\\/schema\\\/person\\\/de3418d65f669b9f68f46f60530223ca\"},\"headline\":\"The PILLARS of PAIN Workout\",\"datePublished\":\"2011-05-12T09:01:07+00:00\",\"dateModified\":\"2021-02-27T01:10:15+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/the-pillars-of-pain-workout\"},\"wordCount\":257,\"commentCount\":1,\"publisher\":{\"@id\":\"https:\\\/\\\/billybeck.com\\\/#organization\"},\"keywords\":[\"Adam Meyer\",\"bb3\",\"billy beck\",\"Burn fat\",\"Fat burning\",\"Pillars of Pain\",\"Pillars of Pain workout\",\"six pack\"],\"articleSection\":[\"Physical Training\",\"Videos\"],\"inLanguage\":\"pt-BR\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/the-pillars-of-pain-workout#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/the-pillars-of-pain-workout\",\"url\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/the-pillars-of-pain-workout\",\"name\":\"The PILLARS of PAIN Workout - Burn Fat Anywhere\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/billybeck.com\\\/#website\"},\"datePublished\":\"2011-05-12T09:01:07+00:00\",\"dateModified\":\"2021-02-27T01:10:15+00:00\",\"description\":\"Do you want to get lean? 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