{"id":794,"date":"2011-10-10T20:45:02","date_gmt":"2011-10-11T00:45:02","guid":{"rendered":"https:\/\/www.billybeck.com\/blog\/?p=794"},"modified":"2017-09-20T11:34:21","modified_gmt":"2017-09-20T15:34:21","slug":"a-verdade-sobre-como-conseguir-uma-barriga-chapada-ou-um-tanquinho","status":"publish","type":"post","link":"https:\/\/billybeck.com\/pt\/physical-training\/the-truth-about-getting-a-flat-belly-or-a-six-pack-workout-included","title":{"rendered":"A verdade sobre como obter uma barriga chapada ou um tanquinho (exerc\u00edcios inclu\u00eddos)"},"content":{"rendered":"<div>Quem n\u00e3o quer um tanquinho ou uma barriga chapada? Marqueteiros experientes e \"especialistas\" em fitness prometem que t\u00eam a solu\u00e7\u00e3o. Em geral, ela vem na forma de algum aparelho m\u00e1gico de exerc\u00edcios comerciais ou um novo DVD de exerc\u00edcios para queimar calorias ou uma aula especial de aer\u00f3bica ou um livro de dieta ou at\u00e9 mesmo uma p\u00edlula de dieta. Tudo isso \u00e9 uma \u00f3tima maneira de ganhar dinheiro e deixar muitas pessoas frustradas. Neste v\u00eddeo do meu <a href=\"https:\/\/billybeck.com\/pt\/membership.php\/\">Clube de treinamento Physical Mastery<\/a>No v\u00eddeo abaixo, compartilho a verdade sobre como obter uma barriga chapada ou um tanquinho e at\u00e9 mesmo um treino abdominal r\u00e1pido e eficaz que voc\u00ea pode fazer em casa, na rua, na academia ou em qualquer lugar. Minha convidada especial \u00e9 Sylvia Ferrero, duas vezes campe\u00e3 mundial de Tri-Fitness para mulheres.<\/div>\n<h4 style=\"text-align: center;\"><strong>Treino de abdominais BB3 em qualquer lugar<\/strong><\/h4>\n<p><iframe loading=\"lazy\" src=\"https:\/\/player.vimeo.com\/video\/30345837\" width=\"640\" height=\"512\" frameborder=\"0\" title=\"Sem t\u00edtulo\" webkitallowfullscreen mozallowfullscreen allowfullscreen><\/iframe><\/p>\n<p>A1. Crunches reversos realizados lentamente (para cima 2 segundos, para baixo 2 segundos) 10 repeti\u00e7\u00f5es<\/p>\n<p style=\"text-align: center;\">Descanse 10 segundos<\/p>\n<p>A2. Crunches reversos realizados mais rapidamente, mas sob controle (para cima 1 segundo, para baixo 1 segundo) 20 repeti\u00e7\u00f5es<\/p>\n<p>A3. Torso Crunches realizado lentamente (2 segundos para cima, 2 segundos para cima, 2 segundos para baixo) 10 repeti\u00e7\u00f5es<\/p>\n<p style=\"text-align: center;\">Descanse 10 segundos<\/p>\n<p>A4. Torso Crunches realizados mais rapidamente, mas sob controle (para cima 1 segundo, para baixo 1 segundo) 20 repeti\u00e7\u00f5es<\/p>\n<p style=\"text-align: center;\">Descanso de 30 a 60 segundos<\/p>\n<p style=\"text-align: center;\">Complete 2-3 circuitos<\/p>\n<h4 style=\"text-align: center;\"><strong>A verdade \u00e9 que voc\u00ea precisa de mais do que apenas um exerc\u00edcio... Um exerc\u00edcio eficaz \u00e9 fundamental, mas voc\u00ea precisa da combina\u00e7\u00e3o certa de <a href=\"https:\/\/billybeck.com\/pt\/condicionamento-mental\/os-3-pilares-do-poder\/\">3 pilares do poder.\u00a0<\/a><\/strong><\/h4>\n<ol>\n<li>Treinamento f\u00edsico (desafiar o corpo com pesos e exerc\u00edcios aer\u00f3bicos)<\/li>\n<li>Alimenta\u00e7\u00e3o eficaz (comer o suficiente dos alimentos certos e na combina\u00e7\u00e3o certa)<\/li>\n<li>Condicionamento mental (talvez o mais importante, pois permite a consist\u00eancia dos outros dois)<\/li>\n<\/ol>\n<p>Se voc\u00ea mora no sul da Fl\u00f3rida, venha visitar o BB3 Personal Training Center e comemorar nosso anivers\u00e1rio de 5 anos. Grandes pr\u00eamios, corrida de aventura em fam\u00edlia, promo\u00e7\u00f5es de treinamento pessoal, descontos em suplementos, comida, divers\u00e3o e muito mais. <a href=\"https:\/\/billybeck.com\/pt\/viver-isso\/celebracao-do-aniversario-de-5-anos-do-centro-de-treinamento-pessoal-bb3-weston-florida\/\">Clique aqui para obter todos os detalhes.<\/a><\/p>\n<h4 style=\"text-align: center;\"><strong>Veja o que o BB3 Personal Training Center tem a oferecer...<\/strong><\/h4>\n<p><iframe loading=\"lazy\" width=\"1080\" height=\"608\" src=\"https:\/\/www.youtube.com\/embed\/QoijXeotlNo?feature=oembed\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>","protected":false},"excerpt":{"rendered":"<p>Who doesn&#8217;t want a six pack or a flat belly? Savvy marketers and fitness &#8220;experts&#8221; all promise they have the solution. It usually comes in the form of some magic piece of info-mercial exercise device or a new DVD calorie burning workout or a special aerobics class or a diet book or even a diet [&hellip;]<\/p>\n","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":[],"class_list":["post-794","post","type-post","status-publish","format-video","hentry","category-physical-training","category-videos","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 Truth About Getting a Flat Belly or a Six Pack (Workout Included) - 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\/the-truth-about-getting-a-flat-belly-or-a-six-pack-workout-included\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Truth About Getting a Flat Belly or a Six Pack (Workout Included) - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"Who doesn&#8217;t want a six pack or a flat belly? 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