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 Personal Trainer BRAZIL | O que fazer (e saber) para crescer
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Treino

O que fazer (e saber) para crescer

Na academia, você tem a aju­da do professor. Mas, se eíe não for o seu Personai Trainer, a atenção do rapaz não será suficiente para você atin­gir os seus objetivos. Portanto, fique esperto:

 

O ganho de massa muscu­lar depende de quatro fatores: treinamento, alimentação, descanso e genética. Treina­mento funciona como estímu­lo. Alimentos ricos em carboidratos e proteínas forne­cem matéria-prima necessá­ria para a construção da mas­sa muscular. Músculos, meu amigo, brotam durante o pe­ríodo de repouso. Para bom entendedor, não troque uma noite de sono pelo agito e tampouco treine o mesmo grupo muscular em menos de 24 horas. Quanto à gené­tica… Bem, essa é a que mais pode atrapalhar no seu caso. Mas você consegue!

Você mesmo pode deter­minar a carga (peso) utilizada em cada exercício. No início ela deve ser baixa pra que você aprenda o movimento. Aumente o peso apenas se conseguir manter o mesmo padrão na execução. O ideal é treinar com a carga no limi­te. Se estão programadas 10 repetições, ao final da última você deve estar quase im­possibilitado de realizar uma extra. Mas não se mate!

Ao final do terceiro mês, inclua um novo exercício para cada grupo muscular {inclu­sive panturrilha) e use o siste­ma “pirâmide”: no mesmo exercício, aumente a carga e diminua o número de repeti­ções em cada série. Por exem­plo: faça a primeira série de 15 repetições, a segunda de 12, a terceira de lO e a quarta de 8. A carga na segunda série deve ser mais elevada que na primeira, e assim por diante.

 

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