{"id":2195,"date":"2006-02-28T17:28:00","date_gmt":"2006-02-28T21:28:00","guid":{"rendered":"https:\/\/www.billybeck.com\/wordpress\/physical-training\/superior-training-technique-1-21s"},"modified":"2017-09-19T15:21:04","modified_gmt":"2017-09-19T19:21:04","slug":"tecnica-de-treinamento-superior-1-21s","status":"publish","type":"post","link":"https:\/\/billybeck.com\/pt\/physical-training\/superior-training-technique-1-21s","title":{"rendered":"T\u00e9cnica de treinamento superior #1: 21s (Twon-TEE-Wunz)"},"content":{"rendered":"

Quando eu tinha 12 anos, meu pai me deu um exemplar da Encyclopedia of Modern Bodybuilding (Enciclop\u00e9dia de Muscula\u00e7\u00e3o Moderna) de Arnold Schwarzenegger. Em uma semana, arranquei minha cama e coloquei um banco de pesos. Eu estava viciado. Meu quarto se tornou minha sala de muscula\u00e7\u00e3o. Todos os dias, depois da escola, das 15h30 \u00e0s 17h30, eu fazia todos os exerc\u00edcios que conhecia (provavelmente n\u00e3o era o melhor programa, admito). Uma das t\u00e9cnicas que eu usava se chamava:<\/p>\n

21s<\/strong><\/h3>\n

Nas d\u00e9cadas de 50 e 60, os fisiculturistas usavam essa t\u00e9cnica com sucesso para maximizar o desenvolvimento do b\u00edceps.<\/p>\n

Desde ent\u00e3o, tenho usado essa t\u00e9cnica em todas as partes do corpo e ela tem se mostrado uma ferramenta altamente eficaz.<\/p>\n

Para come\u00e7ar, fa\u00e7a uma rosca direta em p\u00e9.<\/strong><\/h3>\n

O exerc\u00edcio \u00e9 dividido em tr\u00eas partes.<\/p>\n

    \n
  1. A metade superior do cacho (7 vezes)<\/li>\n
  2. Toda a amplitude de movimento (7 vezes)<\/li>\n
  3. A metade inferior do cacho (7 vezes)<\/li>\n<\/ol>\n

    Tradicionalmente, os pioneiros do fisiculturismo faziam 3 s\u00e9ries de 7 repeti\u00e7\u00f5es ou 21 repeti\u00e7\u00f5es totais, da\u00ed o nome 21s.<\/p>\n

    Aqui est\u00e1 um exemplo de como usar 30s com agachamentos.<\/strong><\/h3>\n

    Experimente agora.<\/strong><\/p>\n

      \n
    1. Comece em p\u00e9, com os p\u00e9s afastados na largura dos ombros.<\/li>\n
    2. Agache-se at\u00e9 sentir que os quadris come\u00e7am a se inclinar.<\/li>\n
    3. Em seguida, suba at\u00e9 a metade.<\/li>\n
    4. Agora volte para a parte inferior.<\/li>\n
    5. Continue dessa maneira por 10 repeti\u00e7\u00f5es.<\/li>\n
    6. Agora, fa\u00e7a 10 repeti\u00e7\u00f5es com uma amplitude total de movimento.<\/li>\n
    7. N\u00e3o bloqueie os joelhos.<\/li>\n
    8. Fa\u00e7a 10 repeti\u00e7\u00f5es.<\/li>\n
    9. Agora, fa\u00e7a 10 repeti\u00e7\u00f5es na metade superior do movimento.<\/li>\n
    10. Isso completa o conjunto de 30s.<\/li>\n<\/ol>\n

      Para resumir:<\/strong><\/h3>\n
        \n
      1. O 21s pode ser modificado para qualquer exerc\u00edcio, ajustando os intervalos de repeti\u00e7\u00f5es de acordo com o n\u00edvel de dificuldade. Por exemplo, os agachamentos podem ser de 30s ou 60s, enquanto os chins de pegada larga podem ser de 6s ou 9s.<\/li>\n
      2. Independentemente da faixa de repeti\u00e7\u00f5es, cada exerc\u00edcio \u00e9 dividido pela execu\u00e7\u00e3o da metade mais desafiadora do movimento, seguida pela amplitude total do movimento e, em seguida, conclu\u00edda com a metade menos desafiadora do movimento. Isso varia de acordo com cada exerc\u00edcio.<\/li>\n
      3. N\u00e3o balance o peso nem se movimente muito rapidamente. O impulso diminuir\u00e1 a efic\u00e1cia da t\u00e9cnica e aumentar\u00e1 o risco de les\u00f5es.<\/li>\n<\/ol>\n

         <\/p>\n

        \n

        Na parte dois, compartilharei outra arma para aperfei\u00e7oar o corpo - (wun e um core-terz) ou 1 & 1\/4 reps.<\/p>\n

        Mantenha-se forte e concentrado,<\/strong><\/p>","protected":false},"excerpt":{"rendered":"

        Desafiar seu corpo a cada treino \u00e9 fundamental para o aprimoramento f\u00edsico cont\u00ednuo. Quando necess\u00e1rio, recorro a t\u00e9cnicas que estimulam a mente e os m\u00fasculos. Experimente o 21s e voc\u00ea sentir\u00e1 a diferen\u00e7a imediatamente.<\/p>","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","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],"tags":[],"class_list":["post-2195","post","type-post","status-publish","format-standard","hentry","category-physical-training"],"yoast_head":"\nSuperior Training Technique #1: 21s (Twon-TEE-Wunz) - Billy Beck<\/title>\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\/superior-training-technique-1-21s\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Superior Training Technique #1: 21s (Twon-TEE-Wunz) - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"Challenging your body each and every workout is imperative to continuous physical improvement. 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