{"id":2196,"date":"2006-03-04T14:17:00","date_gmt":"2006-03-04T18:17:00","guid":{"rendered":"https:\/\/www.billybeck.com\/wordpress\/physical-training\/superior-training-technique-2-one-and-a-quarter-reps"},"modified":"2017-09-19T15:19:13","modified_gmt":"2017-09-19T19:19:13","slug":"tecnica-de-treinamento-superior-2-uma-e-um-quarto-de-repeticao","status":"publish","type":"post","link":"https:\/\/billybeck.com\/pt\/physical-training\/superior-training-technique-2-one-and-a-quarter-reps","title":{"rendered":"T\u00e9cnica de treinamento superior #2: uma repeti\u00e7\u00e3o e um quarto"},"content":{"rendered":"

Essa \u00e9 uma t\u00e9cnica que adotei dos primeiros pioneiros do fisiculturismo.<\/p>\n

Para colher os frutos de modelagem corporal dessa t\u00e9cnica.<\/p>\n

Levante-se.<\/p>\n

Sim, eu disse para se levantar<\/p>\n

O meio mais eficaz de aprender \u00e9 fazendo, portanto, vamos fazer isso agora.<\/p>\n

Fique em p\u00e9 com as pernas ligeiramente mais largas do que a largura dos ombros e os dedos dos p\u00e9s ligeiramente apontados para fora.<\/p>\n

Em seguida, agache-se como se estivesse sentado em uma cadeira.<\/p>\n

Des\u00e7a o m\u00e1ximo que puder sem que os quadris se inclinem para baixo.<\/p>\n

Em seguida, suba apenas \u00bc do caminho.<\/p>\n

Agora, retorne \u00e0 posi\u00e7\u00e3o inferior.<\/p>\n

Agora, volte para a posi\u00e7\u00e3o de p\u00e9, certificando-se de n\u00e3o travar os joelhos.<\/p>\n

Voc\u00ea acabou de completar um agachamento de 1 e \u00bc de repeti\u00e7\u00e3o.<\/p>\n

Rasgue de 8 a 10 desses e voc\u00ea saber\u00e1 imediatamente por que essa \u00e9 uma t\u00e9cnica de treinamento superior.<\/p>\n

Outros exerc\u00edcios aos quais meus clientes e eu aplicamos essa t\u00e9cnica com frequ\u00eancia s\u00e3o:<\/p>\n

    \n
  1. Chins (todas as varia\u00e7\u00f5es)<\/li>\n
  2. Puxadas para baixo (enfatizando o \u00bc inferior do movimento)<\/li>\n
  3. Press\u00f5es no peito<\/li>\n
  4. Flex\u00f5es<\/li>\n
  5. Lunges<\/li>\n
  6. Flex\u00f5es de peito<\/li>\n
  7. Fileiras<\/li>\n
  8. Eleva\u00e7\u00f5es laterais do deltoide posterior<\/li>\n
  9. Pressionamento de banco suspenso<\/li>\n<\/ol>\n

    Experimente-os em seu pr\u00f3ximo treino, escolhendo um exerc\u00edcio para cada parte do corpo trabalhada e realizando 3 s\u00e9ries de 8 a 10 repeti\u00e7\u00f5es (ou seja, 1 e \u00bc de repeti\u00e7\u00f5es).<\/p>\n

    Por exemplo:<\/p>\n

    A1. Incline DB Chest Presses em superconjunto com Front Lat pulldowns<\/strong><\/p>\n

    Descanse de 30 a 60 segundos entre cada superconjunto<\/p>\n

    B1. Lateral DB Raises em superconjunto com Overhead DB presses<\/strong><\/p>\n

    Descanse de 30 a 60 segundos em cada superconjunto<\/p>\n

    C1. Flex\u00f5es de perna deitada em superconjunto com agachamentos<\/strong><\/p>\n

    Descanse de 30 a 60 segundos entre cada superconjunto<\/p>\n

    Realize 3 s\u00e9ries de cada movimento para 3 s\u00e9ries de 8-10 repeti\u00e7\u00f5es de um quarto.<\/p>\n

    Esse \u00e9 um exerc\u00edcio simples, r\u00e1pido e eficaz que pode ser feito de 3 a 4 vezes por semana.<\/p>\n

    At\u00e9 a pr\u00f3xima vez<\/p>\n

    Mantenha-se firme,<\/p>\n

    P.S. N\u00e3o perca a t\u00e9cnica de treinamento superior #3, pois ela \u00e9 uma das minhas armas secretas mais bem guardadas para criar corpos melhores quando o tempo \u00e9 escasso.<\/p>","protected":false},"excerpt":{"rendered":"

    Experimente-os em seu pr\u00f3ximo treino e voc\u00ea saber\u00e1 imediatamente por que esses bad boys s\u00e3o t\u00e3o eficazes. Maiores resultados em menos tempo.<\/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-2196","post","type-post","status-publish","format-standard","hentry","category-physical-training"],"yoast_head":"\nSuperior Training Technique #2: One and a Quarter Reps - 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-2-one-and-a-quarter-reps\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Superior Training Technique #2: One and a Quarter Reps - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"Try these in your next workout and you will instantly know why these bad boys are so effective. 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