{"id":2200,"date":"2007-08-06T00:00:00","date_gmt":"2007-08-06T04:00:00","guid":{"rendered":"https:\/\/www.billybeck.com\/wordpress\/physical-training\/sylvia-ferrero-building-da-booty"},"modified":"2017-09-19T15:11:43","modified_gmt":"2017-09-19T19:11:43","slug":"sylvia-ferrero-building-da-booty","status":"publish","type":"post","link":"https:\/\/billybeck.com\/pt\/physical-training\/sylvia-ferrero-building-da-booty","title":{"rendered":"Sylvia Ferrero - Building Da Booty"},"content":{"rendered":"

Building Da Booty<\/strong><\/h2>\n

Fase I<\/strong><\/h3>\n\n\n\n\n\n\n\n\n\n\n
Exerc\u00edcio<\/td>\nConjuntos<\/td>\nRepresentantes<\/td>\nTempo<\/td>\nDescanso<\/td>\n<\/tr>\n
A1. SB Leg Curls<\/td>\n2<\/td>\n8-10<\/td>\n212<\/td>\n30<\/td>\n<\/tr>\n
A2. Extens\u00e3o do quadril.<\/td>\n2<\/td>\n6-8<\/td>\n222<\/td>\n30<\/td>\n<\/tr>\n
A3. Matriz: Sequ\u00eancia de Reaching Lunge<\/td>\n2<\/td>\n3 por<\/td>\n201<\/td>\n30<\/td>\n<\/tr>\n
<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
B1. Agachamentos BB<\/td>\n4<\/td>\n6-8<\/td>\n401<\/td>\n10<\/td>\n<\/tr>\n
B2. Leg Presses - p\u00e9s altos e largos<\/td>\n4<\/td>\n12<\/td>\n301<\/td>\n10<\/td>\n<\/tr>\n
B3. Curvas de perna<\/td>\n4<\/td>\n25<\/td>\n201<\/td>\n90<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

A sequ\u00eancia de letras e n\u00fameros \u00e9 lida da seguinte forma:<\/p>\n

Os exerc\u00edcios \"A\" s\u00e3o realizados em um grupo comumente chamado de circuito. Por exemplo, para come\u00e7ar, o atleta realizar\u00e1 Leg Curls com bola su\u00ed\u00e7a (SB) por 8-10 repeti\u00e7\u00f5es, depois descansar\u00e1 30 segundos e far\u00e1 6-8 repeti\u00e7\u00f5es de Extens\u00f5es de quadril (Ext.). Descanse 30 segundos. Em seguida, fa\u00e7a a sequ\u00eancia de Reaching Lunges (para frente, para o lado e para tr\u00e1s) com 3 repeti\u00e7\u00f5es por perna e por dire\u00e7\u00e3o. Depois, descanse 30 segundos e repita outra s\u00e9rie, conforme indicado.<\/p>\n

O mesmo se aplica a todos os exerc\u00edcios com letras de m\u00fasicas.<\/p>\n

O TEMPO \u00e9 fundamental. Muitas pessoas cometem o erro de levantar o peso na velocidade da luz, o que aumenta o risco de les\u00f5es e, ao mesmo tempo, minimiza os RESULTADOS ao diminuir a tens\u00e3o nos m\u00fasculos. O tempo refere-se ao n\u00famero de segundos para abaixar o peso, fazer uma pausa ou segurar isometricamente o peso e levantar o peso. Alguns treinadores de for\u00e7a utilizam um m\u00e9todo de 3 n\u00fameros, enquanto outros optam por um m\u00e9todo de 4 n\u00fameros. Aqui estou usando o m\u00e9todo de 3 n\u00fameros.<\/p>\n

    \n
  • Primeiro n\u00famero:<\/strong> # de segundos para diminuir o peso<\/li>\n
  • Segundo n\u00famero:<\/strong> # de segundos para pausa<\/li>\n
  • Terceiro n\u00famero:<\/strong> # de segundos para levantar peso<\/li>\n<\/ul>\n

    Esse plano deve ser executado duas vezes por semana (segunda e quinta-feira ou ter\u00e7a e sexta-feira s\u00e3o duas op\u00e7\u00f5es)<\/p>\n

    Siga esse plano por 3 semanas e depois passe para a fase II.<\/p>\n

    * Para obter descri\u00e7\u00f5es detalhadas (incluindo fotos e v\u00eddeos) de cada exerc\u00edcio, consulte a \u00e1rea de membros que ser\u00e1 disponibilizada em breve.<\/p>\n

    Nota final:<\/strong><\/h2>\n

    Todas as conquistas f\u00edsicas resultam de uma combina\u00e7\u00e3o precisa de protocolos de treinamento eficazes, nutri\u00e7\u00e3o adequada, condicionamento mental e qualidade e quantidade de sono e relaxamento. Dito isso, esse plano, como qualquer plano de treinamento, \u00e9 mais eficaz quando combinado com os outros componentes.<\/p>\n

    Planeje seu ataque e ataque seu PLANO!!!<\/strong><\/h3>\n

    \"\"<\/p>\n

    P.S. D\u00ea uma olhada na foto acima. \u00c9 assim que voc\u00ea deve estar exausto depois.<\/p>\n

    \n

    \"Com o desafio f\u00edsico, vem a mudan\u00e7a f\u00edsica\".
    \n~ BB3<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

    Em prepara\u00e7\u00e3o para o Campeonato Mundial, Sylvia precisava equilibrar seu f\u00edsico adicionando alguns m\u00fasculos \u00e0s pernas e aos quadris. Aqui est\u00e1 o plano que criei para criar um bumbum de campe\u00e3.<\/p>","protected":false},"author":3,"featured_media":3328,"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-2200","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-physical-training"],"yoast_head":"\nSylvia Ferrero - Building Da Booty - 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\/sylvia-ferrero-building-da-booty\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sylvia Ferrero - Building Da Booty - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"In preparation for the World Championship, Sylvia needed to balance her physique by adding some muscle to her legs and hips. Here's the plan that I created to chisel a Champion Booty.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.billybeck.com\/physical-training\/sylvia-ferrero-building-da-booty\" \/>\n<meta property=\"og:site_name\" content=\"Billy Beck\" \/>\n<meta property=\"article:published_time\" content=\"2007-08-06T04:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-09-19T19:11:43+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.billybeck.com\/wp-content\/uploads\/2007\/08\/tn_04300002.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"200\" \/>\n\t<meta property=\"og:image:height\" content=\"133\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\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\\\/sylvia-ferrero-building-da-booty#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/sylvia-ferrero-building-da-booty\"},\"author\":{\"name\":\"BB3 Admin\",\"@id\":\"https:\\\/\\\/billybeck.com\\\/#\\\/schema\\\/person\\\/de3418d65f669b9f68f46f60530223ca\"},\"headline\":\"Sylvia Ferrero – Building Da Booty\",\"datePublished\":\"2007-08-06T04:00:00+00:00\",\"dateModified\":\"2017-09-19T19:11:43+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/sylvia-ferrero-building-da-booty\"},\"wordCount\":346,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/billybeck.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/sylvia-ferrero-building-da-booty#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/billybeck.com\\\/wp-content\\\/uploads\\\/2007\\\/08\\\/tn_04300002.webp\",\"articleSection\":[\"Physical Training\"],\"inLanguage\":\"pt-BR\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/sylvia-ferrero-building-da-booty#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/sylvia-ferrero-building-da-booty\",\"url\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/sylvia-ferrero-building-da-booty\",\"name\":\"Sylvia Ferrero - Building Da Booty - Billy Beck\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/billybeck.com\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/sylvia-ferrero-building-da-booty#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/sylvia-ferrero-building-da-booty#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/billybeck.com\\\/wp-content\\\/uploads\\\/2007\\\/08\\\/tn_04300002.webp\",\"datePublished\":\"2007-08-06T04:00:00+00:00\",\"dateModified\":\"2017-09-19T19:11:43+00:00\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/sylvia-ferrero-building-da-booty#breadcrumb\"},\"inLanguage\":\"pt-BR\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/sylvia-ferrero-building-da-booty\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"pt-BR\",\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/sylvia-ferrero-building-da-booty#primaryimage\",\"url\":\"https:\\\/\\\/billybeck.com\\\/wp-content\\\/uploads\\\/2007\\\/08\\\/tn_04300002.webp\",\"contentUrl\":\"https:\\\/\\\/billybeck.com\\\/wp-content\\\/uploads\\\/2007\\\/08\\\/tn_04300002.webp\",\"width\":200,\"height\":133},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.billybeck.com\\\/physical-training\\\/sylvia-ferrero-building-da-booty#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/billybeck.com\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Sylvia Ferrero – Building Da Booty\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/billybeck.com\\\/#website\",\"url\":\"https:\\\/\\\/billybeck.com\\\/\",\"name\":\"Billy Beck\",\"description\":\"Live Like a Lion\",\"publisher\":{\"@id\":\"https:\\\/\\\/billybeck.com\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/billybeck.com\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"pt-BR\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/billybeck.com\\\/#organization\",\"name\":\"Billy Beck\",\"url\":\"https:\\\/\\\/billybeck.com\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"pt-BR\",\"@id\":\"https:\\\/\\\/billybeck.com\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/www.billybeck.com\\\/wp-content\\\/uploads\\\/2017\\\/08\\\/billy-beck-logo.png\",\"contentUrl\":\"https:\\\/\\\/www.billybeck.com\\\/wp-content\\\/uploads\\\/2017\\\/08\\\/billy-beck-logo.png\",\"width\":271,\"height\":70,\"caption\":\"Billy Beck\"},\"image\":{\"@id\":\"https:\\\/\\\/billybeck.com\\\/#\\\/schema\\\/logo\\\/image\\\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/billybeck.com\\\/#\\\/schema\\\/person\\\/de3418d65f669b9f68f46f60530223ca\",\"name\":\"BB3 Admin\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Sylvia Ferrero - Building Da Booty - Billy Beck","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.billybeck.com\/physical-training\/sylvia-ferrero-building-da-booty","og_locale":"pt_BR","og_type":"article","og_title":"Sylvia Ferrero - Building Da Booty - Billy Beck","og_description":"In preparation for the World Championship, Sylvia needed to balance her physique by adding some muscle to her legs and hips. Here's the plan that I created to chisel a Champion Booty.","og_url":"https:\/\/www.billybeck.com\/physical-training\/sylvia-ferrero-building-da-booty","og_site_name":"Billy Beck","article_published_time":"2007-08-06T04:00:00+00:00","article_modified_time":"2017-09-19T19:11:43+00:00","og_image":[{"width":200,"height":133,"url":"https:\/\/www.billybeck.com\/wp-content\/uploads\/2007\/08\/tn_04300002.jpg","type":"image\/jpeg"}],"author":"BB3 Admin","twitter_card":"summary_large_image","schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.billybeck.com\/physical-training\/sylvia-ferrero-building-da-booty#article","isPartOf":{"@id":"https:\/\/www.billybeck.com\/physical-training\/sylvia-ferrero-building-da-booty"},"author":{"name":"BB3 Admin","@id":"https:\/\/billybeck.com\/#\/schema\/person\/de3418d65f669b9f68f46f60530223ca"},"headline":"Sylvia Ferrero – Building Da Booty","datePublished":"2007-08-06T04:00:00+00:00","dateModified":"2017-09-19T19:11:43+00:00","mainEntityOfPage":{"@id":"https:\/\/www.billybeck.com\/physical-training\/sylvia-ferrero-building-da-booty"},"wordCount":346,"commentCount":0,"publisher":{"@id":"https:\/\/billybeck.com\/#organization"},"image":{"@id":"https:\/\/www.billybeck.com\/physical-training\/sylvia-ferrero-building-da-booty#primaryimage"},"thumbnailUrl":"https:\/\/billybeck.com\/wp-content\/uploads\/2007\/08\/tn_04300002.webp","articleSection":["Physical Training"],"inLanguage":"pt-BR","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.billybeck.com\/physical-training\/sylvia-ferrero-building-da-booty#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.billybeck.com\/physical-training\/sylvia-ferrero-building-da-booty","url":"https:\/\/www.billybeck.com\/physical-training\/sylvia-ferrero-building-da-booty","name":"Sylvia Ferrero - Building Da Booty - Billy Beck","isPartOf":{"@id":"https:\/\/billybeck.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.billybeck.com\/physical-training\/sylvia-ferrero-building-da-booty#primaryimage"},"image":{"@id":"https:\/\/www.billybeck.com\/physical-training\/sylvia-ferrero-building-da-booty#primaryimage"},"thumbnailUrl":"https:\/\/billybeck.com\/wp-content\/uploads\/2007\/08\/tn_04300002.webp","datePublished":"2007-08-06T04:00:00+00:00","dateModified":"2017-09-19T19:11:43+00:00","breadcrumb":{"@id":"https:\/\/www.billybeck.com\/physical-training\/sylvia-ferrero-building-da-booty#breadcrumb"},"inLanguage":"pt-BR","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.billybeck.com\/physical-training\/sylvia-ferrero-building-da-booty"]}]},{"@type":"ImageObject","inLanguage":"pt-BR","@id":"https:\/\/www.billybeck.com\/physical-training\/sylvia-ferrero-building-da-booty#primaryimage","url":"https:\/\/billybeck.com\/wp-content\/uploads\/2007\/08\/tn_04300002.webp","contentUrl":"https:\/\/billybeck.com\/wp-content\/uploads\/2007\/08\/tn_04300002.webp","width":200,"height":133},{"@type":"BreadcrumbList","@id":"https:\/\/www.billybeck.com\/physical-training\/sylvia-ferrero-building-da-booty#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/billybeck.com\/"},{"@type":"ListItem","position":2,"name":"Sylvia Ferrero – Building Da Booty"}]},{"@type":"WebSite","@id":"https:\/\/billybeck.com\/#website","url":"https:\/\/billybeck.com\/","name":"Billy Beck","description":"Viva como um le\u00e3o","publisher":{"@id":"https:\/\/billybeck.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/billybeck.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"pt-BR"},{"@type":"Organization","@id":"https:\/\/billybeck.com\/#organization","name":"Billy Beck","url":"https:\/\/billybeck.com\/","logo":{"@type":"ImageObject","inLanguage":"pt-BR","@id":"https:\/\/billybeck.com\/#\/schema\/logo\/image\/","url":"https:\/\/www.billybeck.com\/wp-content\/uploads\/2017\/08\/billy-beck-logo.png","contentUrl":"https:\/\/www.billybeck.com\/wp-content\/uploads\/2017\/08\/billy-beck-logo.png","width":271,"height":70,"caption":"Billy Beck"},"image":{"@id":"https:\/\/billybeck.com\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/billybeck.com\/#\/schema\/person\/de3418d65f669b9f68f46f60530223ca","name":"Administrador do BB3"}]}},"_links":{"self":[{"href":"https:\/\/billybeck.com\/pt\/wp-json\/wp\/v2\/posts\/2200","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/billybeck.com\/pt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/billybeck.com\/pt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/billybeck.com\/pt\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/billybeck.com\/pt\/wp-json\/wp\/v2\/comments?post=2200"}],"version-history":[{"count":0,"href":"https:\/\/billybeck.com\/pt\/wp-json\/wp\/v2\/posts\/2200\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/billybeck.com\/pt\/wp-json\/wp\/v2\/media\/3328"}],"wp:attachment":[{"href":"https:\/\/billybeck.com\/pt\/wp-json\/wp\/v2\/media?parent=2200"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/billybeck.com\/pt\/wp-json\/wp\/v2\/categories?post=2200"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/billybeck.com\/pt\/wp-json\/wp\/v2\/tags?post=2200"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}