{"id":1312,"date":"2022-01-24T07:16:32","date_gmt":"2022-01-24T09:16:32","guid":{"rendered":"https:\/\/www.acessoriosparaacademia.com.br\/blog\/?p=1312"},"modified":"2022-01-05T13:12:17","modified_gmt":"2022-01-05T15:12:17","slug":"treino-superset-para-os-gluteos","status":"publish","type":"post","link":"https:\/\/www.acessoriosparaacademia.com.br\/blog\/treino-superset-para-os-gluteos\/","title":{"rendered":"Treino superset para os gl\u00fateos. Malhe poucos minutos por dia"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"1312\" class=\"elementor elementor-1312\" data-elementor-settings=\"{&quot;ha_cmc_init_switcher&quot;:&quot;no&quot;}\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6521a8a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6521a8a\" data-element_type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-0a88894\" data-id=\"0a88894\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b7678fb elementor-widget elementor-widget-text-editor\" data-id=\"b7678fb\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Durante o ver\u00e3o, os gl\u00fateos s\u00e3o uma parte do corpo que acabam ficando em evid\u00eancia. Afinal, quem vai passar um tempo descansando na praia ou piscina quer tudo no lugar.<\/p><p>Nessa hora, ao experimentar sua roupa de banho pode ser que n\u00e3o goste do que est\u00e1 vendo no espelho. Mas, como elaborar um plano de treino quando voc\u00ea est\u00e1 com v\u00e1rios compromissos e quase n\u00e3o tem tempo para ir \u00e0 academia?<\/p><p>Hoje em dia existem varia\u00e7\u00f5es de treino capazes de fazer o corpo queimar calorias sem que voc\u00ea fique horas malhando durante a semana. A mais eficaz delas \u00e9 o treino superset.<\/p><p>De um jeito ou de outro, \u00e9 poss\u00edvel malhar os gl\u00fateos e definir a regi\u00e3o com um <a href=\"https:\/\/www.acessoriosparaacademia.com.br\/blog\/como-treinar-menos-pode-trazer-mais-resultados\/\">treino de poucos minutos por dia<\/a>.<\/p><p>Para conseguir esse feito tudo o que precisa fazer \u00e9 incluir o treino superset para os gl\u00fateos na sua rotina de treinos. O superset \u00e9 famoso no projeto ver\u00e3o de quem quer definir os m\u00fasculos inferiores e ter gl\u00fateos mais harmoniosos.<\/p><p>A fim de turbinar seu condicionamento f\u00edsico com um treino que cabe dentro do seu dia? Leia o texto at\u00e9 o final e descubra como fazer treino superset para os gl\u00fateos.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8d92ba6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8d92ba6\" data-element_type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-29a1262\" data-id=\"29a1262\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-24db130 elementor-widget elementor-widget-heading\" data-id=\"24db130\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">O que \u00e9 o treino superset?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6300a6d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6300a6d\" data-element_type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3621c0e\" data-id=\"3621c0e\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8dc15fb elementor-widget elementor-widget-text-editor\" data-id=\"8dc15fb\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Em primeiro lugar o treino superset \u00e9 uma forma de conduzir as suas s\u00e9ries de treino. S\u00f3 para exemplificar, o treino superset \u00e9 caracterizado por ter dois exerc\u00edcios diferentes feitos em sequ\u00eancia. A aus\u00eancia do descanso \u00e9 que faz a diferen\u00e7a na rea\u00e7\u00e3o dos m\u00fasculos \u00e0 s\u00e9rie.<\/p><p>Apesar de se tornar popular agora o treino superset j\u00e1 existe h\u00e1 algum tempo. Os primeiros educadores f\u00edsicos a colocarem o m\u00e9todo de treino em a\u00e7\u00e3o come\u00e7aram a fazer isso em 1950.<\/p><p>O treino superset tamb\u00e9m pode ser chamado de treino em super s\u00e9rie. Sua utiliza\u00e7\u00e3o \u00e9 indicada para pessoas que estejam na fase plat\u00f4 na muscula\u00e7\u00e3o.<\/p><p>O plat\u00f4 ocorre quando o praticante de atividade f\u00edsica n\u00e3o sente mais resultados na sua pr\u00e1tica de exerc\u00edcios. Voc\u00ea treina, passa horas fazendo repeti\u00e7\u00f5es na academia, mas n\u00e3o consegue emagrecer ou ganhar massa.<\/p><p>Por outro lado, o treino superset pode ser feito em casa. Assim, a s\u00e9rie para gl\u00fateos pode complementar o que vem fazendo na academia.<\/p><p>O superset em casa tamb\u00e9m pode ser feito por pessoas que querem iniciar uma atividade f\u00edsica e n\u00e3o sabem por onde come\u00e7ar. Para isso, basta ter um espa\u00e7o para treino e os <a href=\"https:\/\/www.equipaacademia.com.br\/\">acess\u00f3rios profissionais<\/a>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c8c7cce elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c8c7cce\" data-element_type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1eb4acb\" data-id=\"1eb4acb\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d1a7160 elementor-widget elementor-widget-heading\" data-id=\"d1a7160\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Quais s\u00e3o os tipos de treino superset que existem?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-9cb0fea elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9cb0fea\" data-element_type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-408aee1\" data-id=\"408aee1\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-978c8c9 elementor-widget elementor-widget-text-editor\" data-id=\"978c8c9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Talvez voc\u00ea saiba, talvez n\u00e3o, mas existem tr\u00eas formas de fazer o treino superset para gl\u00fateos.<\/p><p><strong>Antes de mais nada, dois fatores podem caracterizar o tipo de superset escolhido para o seu treino para os gl\u00fateos:<\/strong><\/p><ul><li>O grupo muscular escolhido para ser trabalhado na s\u00e9rie;<\/li><li>O tipo de exerc\u00edcio que ser\u00e1 feito durante o treino superset.<\/li><\/ul><p>As varia\u00e7\u00f5es permitem fazer diversas s\u00e9ries de super set e continuar um plano de treino por meses. Essa diversidade de op\u00e7\u00f5es \u00e9 \u00f3tima para te motivar a treinar e sair dos treinos mon\u00f3tonos de outras modalidades.<\/p><p>Tudo o que deve fazer \u00e9 ir alternando os tipos de treino durante seus momentos de treinamento f\u00edsico. Procure sempre a orienta\u00e7\u00e3o de um profissional de educa\u00e7\u00e3o f\u00edsica caso seja sedent\u00e1rio.<\/p><p>Talvez exames m\u00e9dicos de rotina tamb\u00e9m possam ser solicitados pela academia de gin\u00e1stica antes de come\u00e7ar a treinar.<\/p><p>Cada aluno pode preferir um tipo de treino. Todavia a decis\u00e3o de qual treino \u00e9 o mais indicado para voc\u00ea passa por uma s\u00e9rie de quest\u00f5es. Por isso, essa decis\u00e3o n\u00e3o deve ser tomada individualmente.<\/p><p>Entenda a seguir como cada um dos tr\u00eas tipos de treino superset funciona.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c1a3002 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c1a3002\" data-element_type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b9515bd\" data-id=\"b9515bd\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2f35d0a elementor-widget elementor-widget-heading\" data-id=\"2f35d0a\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Treino superset para grupos musculares antag\u00f4nicos<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0714232 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0714232\" data-element_type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6f9e908\" data-id=\"6f9e908\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c2023d5 elementor-widget elementor-widget-text-editor\" data-id=\"c2023d5\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Nesse treino o <a href=\"https:\/\/www.acessoriosparaacademia.com.br\/blog\/como-um-personal-trainer-pode-se-destacar-no-meio-digital\/\">personal trainer<\/a> planeja uma s\u00e9rie de treino para um grupo muscular. Ao finalizar a s\u00e9rie inicial, o aluno realiza uma segunda s\u00e9rie com exerc\u00edcios para definir um grupo muscular antag\u00f4nico ao anterior.<\/p><p>Na pr\u00e1tica, isso quer dizer que um grupo muscular estar\u00e1 relaxado enquanto o outro ir\u00e1 permanecer flexionado.<\/p><p>Esse tipo de treino ajuda a malhar o corpo com efici\u00eancia em pouco tempo. Uma vez que voc\u00ea consegue malhar m\u00fasculos diferentes, em pouco tempo \u00e9 poss\u00edvel ver o corpo definido com apenas poucos minutos de treino por dia.<\/p><p>A pr\u00e1tica tamb\u00e9m \u00e9 popular no treinamento f\u00edsico quando o objetivo \u00e9 a hipertrofia.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a252381 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a252381\" data-element_type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ca61195\" data-id=\"ca61195\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c211415 elementor-widget elementor-widget-heading\" data-id=\"c211415\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Treino superset para grupos musculares iguais<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1d824e2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1d824e2\" data-element_type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-407d433\" data-id=\"407d433\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-33e204d elementor-widget elementor-widget-text-editor\" data-id=\"33e204d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Como o pr\u00f3prio nome diz, fazer um treino superset para grupos musculares iguais significa fazer dois exerc\u00edcios, cada um em uma s\u00e9rie.<\/p><p>Todavia, os exerc\u00edcios s\u00e3o focados no mesmo grupo muscular. Essa varia\u00e7\u00e3o de superset \u00e9 o tipo de treino mais comum nas academias de gin\u00e1stica.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6eaf723 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6eaf723\" data-element_type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-a657cbf\" data-id=\"a657cbf\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-dbfc230 elementor-widget elementor-widget-heading\" data-id=\"dbfc230\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Treino superset alternando exerc\u00edcios isolados e compostos<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6bfccf7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6bfccf7\" data-element_type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-90676e4\" data-id=\"90676e4\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-884cdae elementor-widget elementor-widget-text-editor\" data-id=\"884cdae\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Ao fazer esse tipo de treino superset voc\u00ea far\u00e1 uma s\u00e9rie com um exerc\u00edcio isolado. Em seguida, uma nova s\u00e9rie ter\u00e1 in\u00edcio com um exerc\u00edcio composto.<\/p><p>S\u00f3 para exemplificar, um exerc\u00edcio \u00e9 considerado composto quando trabalha ao menos dois grupos musculares ao mesmo tempo. Do mesmo modo, ao indicar um exerc\u00edcio isolado o educador f\u00edsico vai fazer um exerc\u00edcio para trabalhar um grupo muscular espec\u00edfico.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e09d5bf elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e09d5bf\" data-element_type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1d85eae\" data-id=\"1d85eae\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e5002a3 elementor-widget elementor-widget-heading\" data-id=\"e5002a3\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Outras varia\u00e7\u00f5es para turbinar o seu treino superset<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2dd2aba elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2dd2aba\" data-element_type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c8af3c0\" data-id=\"c8af3c0\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1e4985f elementor-widget elementor-widget-text-editor\" data-id=\"1e4985f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Uma forma inteligente de diversificar o treino superset para gl\u00fateos \u00e9 inserir exerc\u00edcios aer\u00f3bicos na s\u00e9rie.<\/p><p>Assim, al\u00e9m do treino de hipertrofia o trabalho aer\u00f3bico te ajudar\u00e1 a secar e ganhar massa muscular.<\/p><p>Uma op\u00e7\u00e3o pr\u00e1tica para treinar aer\u00f3bico com hipertrofis \u00e9 fazer uma s\u00e9rie de exerc\u00edcios para os membros superiores e uma s\u00e9rie no mini trampolim para definir os membros inferiores, por exemplo.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-11fd3b8 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"11fd3b8\" data-element_type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-45a5be9\" data-id=\"45a5be9\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d4ebbf0 elementor-widget elementor-widget-heading\" data-id=\"d4ebbf0\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Benef\u00edcios de aderir ao treino superset para gl\u00fateos<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-83b4a82 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"83b4a82\" data-element_type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7e92f25\" data-id=\"7e92f25\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-130a6bd elementor-widget elementor-widget-text-editor\" data-id=\"130a6bd\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Escolher o treino superset para os gl\u00fateos pode trazer diversos pontos positivos para o seu condicionamento f\u00edsico. Dentre os mais importantes, posso citar:<\/p><ul><li>O treino superset aumenta a variedade de s\u00e9ries durante o treino;<\/li><li>Fazer os exerc\u00edcios do superset te ajuda a sair da rotina;<\/li><li>\u00c9 uma forma de sobrecarregar a musculatura que deseja definir sem excesso de peso;<\/li><li>Superset \u00e9 um treino r\u00e1pido que pode ser feito poucos minutos por dia;<\/li><li>\u00c9 um treino usado para aumentar a intensidade dos exerc\u00edcios no plano de treino.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-764cf23 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"764cf23\" data-element_type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-614e720\" data-id=\"614e720\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-27d0286 elementor-widget elementor-widget-heading\" data-id=\"27d0286\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Treino superset para gl\u00fateos em 08 minutos<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f5a18d6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f5a18d6\" data-element_type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-88a12ab\" data-id=\"88a12ab\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-26a672b elementor-widget elementor-widget-text-editor\" data-id=\"26a672b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Com o treino superset para gl\u00fateos \u00e9 poss\u00edvel realizar uma explos\u00e3o cardio acompanhada de elevado gasto cal\u00f3rico.<\/p><p>Para quem possui o objetivo principal de definir gl\u00fateos o quanto antes essa s\u00e9rie de superset \u00e9 uma \u00f3tima alternativa. Nos exerc\u00edcios abaixo voc\u00ea ir\u00e1 exercitar:<\/p><ul><li>A parte inferior das costas;<\/li><li>Isquiotibiais;<\/li><li>Gl\u00fateos.<\/li><\/ul><p>Antes de come\u00e7ar tenha um kit de <a href=\"https:\/\/materiais.equipaacademia.com.br\/lp-band\">mini bands<\/a> e um colchonete para treino.Eles ser\u00e3o os acess\u00f3rios fundamentais para provocar a defini\u00e7\u00e3o muscular. O melhor de tudo: a s\u00e9rie pode ser feita em apenas 08 minutos!<\/p><p>Confira a seguir duas op\u00e7\u00f5es r\u00e1pidas para fazer um treino superset para gl\u00fateos em casa ou na academia.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3b870cd elementor-align-center elementor-widget elementor-widget-button\" data-id=\"3b870cd\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-md\" href=\"https:\/\/materiais.equipaacademia.com.br\/lp-band\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Vamos falar sobre: BANDS<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ac13ad0 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ac13ad0\" data-element_type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-342b97d\" data-id=\"342b97d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7d052fc elementor-widget elementor-widget-heading\" data-id=\"7d052fc\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Treino superset para os gl\u00fateos: op\u00e7\u00e3o 01<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b12999f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b12999f\" data-element_type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6e5fbf4\" data-id=\"6e5fbf4\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3d73d1c elementor-widget elementor-widget-text-editor\" data-id=\"3d73d1c\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Acess\u00f3rios para o treino: colchonete ortop\u00e9dico, faixa de resist\u00eancia\/miniband.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4d28f49 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4d28f49\" data-element_type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-690ebc3\" data-id=\"690ebc3\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6024b08 elementor-widget elementor-widget-heading\" data-id=\"6024b08\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Parte 01: ponte da banda + abdu\u00e7\u00e3o<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-df8705a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"df8705a\" data-element_type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-32fedd1\" data-id=\"32fedd1\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e97ece0 elementor-widget elementor-widget-text-editor\" data-id=\"e97ece0\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Para come\u00e7ar essa s\u00e9rie de superset de 08 minutos voc\u00ea vai fazer 12 repeti\u00e7\u00f5es da ponte de banda.<\/p><p>Coloque uma faixa de resist\u00eancia em torno das coxas. Deitado, de barriga para cima, dobre os joelhos.<\/p><p>Deixe os p\u00e9s apoiados no ch\u00e3o e pr\u00f3ximos aos gl\u00fateos. Mantenha seus bra\u00e7os nas laterais do colchonete. Voc\u00ea ir\u00e1 ativar os m\u00fasculos do tronco apoiando os calcanhares e contraindo os gl\u00fateos ao mesmo tempo. Assim, seu quadril ir\u00e1 se elevar.<\/p><p>Mantenha a ponte por alguns segundos, de modo que o corpo fique em linha reta entre seus ombros e joelhos. Em seguida abra as pernas para os lados. Inverta o movimento para recome\u00e7ar o exerc\u00edcio. Siga alternando at\u00e9 completar as 12 repeti\u00e7\u00f5es.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-fd11f55 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fd11f55\" data-element_type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-deaf1f3\" data-id=\"deaf1f3\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-77ce62a elementor-widget elementor-widget-heading\" data-id=\"77ce62a\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Parte 02: Hidrante<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ddaa72e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ddaa72e\" data-element_type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ddb558e\" data-id=\"ddb558e\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-76bf88e elementor-widget elementor-widget-text-editor\" data-id=\"76bf88e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>O exerc\u00edcio \u00e9 feito com uma faixa de resist\u00eancia nas coxas. Coloque os p\u00e9s, joelhos e m\u00e3os no ch\u00e3o, permanecendo de quatro. \u00a0Procure deixar os quadris nivelados.<\/p><p>Dobre a perna esquerda em um \u00e2ngulo de 90 graus; para isso levante o joelho esquerdo para a lateral o mais distante que conseguir. Retorne a posi\u00e7\u00e3o inicial. Fa\u00e7a a s\u00e9rie em 12 repeti\u00e7\u00f5es.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-151bad7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"151bad7\" data-element_type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-485aba5\" data-id=\"485aba5\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-65c6ce7 elementor-widget elementor-widget-heading\" data-id=\"65c6ce7\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Treino superset para os gl\u00fateos: op\u00e7\u00e3o 02<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-78de9ea elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"78de9ea\" data-element_type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-389d544\" data-id=\"389d544\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-84b1c58 elementor-widget elementor-widget-text-editor\" data-id=\"84b1c58\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Acess\u00f3rios para o treino: kit mini band\/colchonete para treino<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0848ef6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0848ef6\" data-element_type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-29d6994\" data-id=\"29d6994\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-98a1d97 elementor-widget elementor-widget-heading\" data-id=\"98a1d97\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Parte 01: Aleat\u00f3rio lateral<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e43840a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e43840a\" data-element_type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ca75636\" data-id=\"ca75636\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7ece70a elementor-widget elementor-widget-text-editor\" data-id=\"7ece70a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>De p\u00e9, com as m\u00e3os nos quadris e a faixa de resist\u00eancia nas coxas contraia o abd\u00f4men e d\u00ea um passo com o p\u00e9 direito para o lado. Fa\u00e7a a mesma coisa com o p\u00e9 esquerdo. Fa\u00e7a 12 repeti\u00e7\u00f5es.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f995e49 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f995e49\" data-element_type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b352a86\" data-id=\"b352a86\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-dd02c12 elementor-widget elementor-widget-heading\" data-id=\"dd02c12\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Parte 02: Elevadores de p\u00e9 em p\u00e9<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e724071 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e724071\" data-element_type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d45befd\" data-id=\"d45befd\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-33cfb00 elementor-widget elementor-widget-text-editor\" data-id=\"33cfb00\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Ainda com a banda de resist\u00eancia nas coxas afaste os p\u00e9s na largura dos quadris. Coloque a perna esquerda um pouco atr\u00e1s da direita.<\/p><p>Deixe somente os dedos dos p\u00e9s da perna esquerda no solo. Com as m\u00e3os no quadril ative a barriga e contraia os gl\u00fateos. Com o quadril parado levante a perna esquerda, depois retorne \u00e0 posi\u00e7\u00e3o original. Fa\u00e7a 12 repeti\u00e7\u00f5es, levantando a perna direita na segunda rodada.<\/p><p>Com o treino superset \u00e9 poss\u00edvel malhar poucos minutos por dia e ter os gl\u00fateos definidos em pouco tempo. As s\u00e9ries s\u00e3o r\u00e1pidas e podem ser feitas em casa, no hor\u00e1rio que combina com a sua rotina di\u00e1ria. Use as dicas que leu aqui e tenha um corpo do jeito que sempre desejou.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-04643a7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"04643a7\" data-element_type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-fef6158\" data-id=\"fef6158\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ec8b602 elementor-widget elementor-widget-heading\" data-id=\"ec8b602\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Veja tamb\u00e9m:<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4a9b82b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4a9b82b\" data-element_type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f7c2aca\" data-id=\"f7c2aca\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-cc6126e elementor-position-left elementor-vertical-align-top elementor-widget elementor-widget-image-box\" data-id=\"cc6126e\" data-element_type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><a href=\"https:\/\/www.acessoriosparaacademia.com.br\/blog\/quero-montar-uma-academia-no-predio\/\" tabindex=\"-1\"><img fetchpriority=\"high\" decoding=\"async\" width=\"730\" height=\"369\" src=\"https:\/\/www.acessoriosparaacademia.com.br\/blog\/wp-content\/uploads\/2021\/11\/Quero-montar-uma-academia-no-predio.png\" class=\"attachment-full size-full wp-image-1238\" alt=\"\" srcset=\"https:\/\/www.acessoriosparaacademia.com.br\/blog\/wp-content\/uploads\/2021\/11\/Quero-montar-uma-academia-no-predio.png 730w, https:\/\/www.acessoriosparaacademia.com.br\/blog\/wp-content\/uploads\/2021\/11\/Quero-montar-uma-academia-no-predio-300x152.png 300w\" sizes=\"(max-width: 730px) 100vw, 730px\" \/><\/a><\/figure><div class=\"elementor-image-box-content\"><h4 class=\"elementor-image-box-title\"><a href=\"https:\/\/www.acessoriosparaacademia.com.br\/blog\/quero-montar-uma-academia-no-predio\/\">Quero montar uma academia no pr\u00e9dio, \u00e9 poss\u00edvel?<\/a><\/h4><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-461cd0f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"461cd0f\" data-element_type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4867b58\" data-id=\"4867b58\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-970f413 elementor-position-left elementor-vertical-align-top elementor-widget elementor-widget-image-box\" data-id=\"970f413\" data-element_type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><a href=\"https:\/\/www.acessoriosparaacademia.com.br\/blog\/5-equipamentos-imprescindiveis-para-se-ter-na-academia-do-seu-condominio\/\" tabindex=\"-1\"><img decoding=\"async\" width=\"740\" height=\"369\" src=\"https:\/\/www.acessoriosparaacademia.com.br\/blog\/wp-content\/uploads\/2021\/10\/equipamentos.png\" class=\"attachment-full size-full wp-image-1206\" alt=\"\" srcset=\"https:\/\/www.acessoriosparaacademia.com.br\/blog\/wp-content\/uploads\/2021\/10\/equipamentos.png 740w, https:\/\/www.acessoriosparaacademia.com.br\/blog\/wp-content\/uploads\/2021\/10\/equipamentos-300x150.png 300w\" sizes=\"(max-width: 740px) 100vw, 740px\" \/><\/a><\/figure><div class=\"elementor-image-box-content\"><h4 class=\"elementor-image-box-title\"><a href=\"https:\/\/www.acessoriosparaacademia.com.br\/blog\/5-equipamentos-imprescindiveis-para-se-ter-na-academia-do-seu-condominio\/\">5 equipamentos imprescind\u00edveis para se ter na academia do seu condom\u00ednio<\/a><\/h4><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p class=\"qua-blog-post-description\">Durante o ver\u00e3o, os gl\u00fateos s\u00e3o uma parte do corpo que acabam ficando em evid\u00eancia. Afinal, quem vai passar um tempo descansando na praia ou piscina quer tudo no lugar. Nessa hora, ao experimentar sua roupa de banho pode ser que n\u00e3o goste do que est\u00e1 vendo no espelho. Mas, como elaborar um plano de<\/p>\n<p class=\"qua-blog-post-description\"><a href=\"https:\/\/www.acessoriosparaacademia.com.br\/blog\/treino-superset-para-os-gluteos\/#more-1312\" class=\"more-link\">Ler mais<\/a><\/p>\n","protected":false},"author":1,"featured_media":1313,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10,5],"tags":[],"class_list":["post-1312","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercicio-fisico","category-saude"],"_links":{"self":[{"href":"https:\/\/www.acessoriosparaacademia.com.br\/blog\/wp-json\/wp\/v2\/posts\/1312","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.acessoriosparaacademia.com.br\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.acessoriosparaacademia.com.br\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.acessoriosparaacademia.com.br\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.acessoriosparaacademia.com.br\/blog\/wp-json\/wp\/v2\/comments?post=1312"}],"version-history":[{"count":9,"href":"https:\/\/www.acessoriosparaacademia.com.br\/blog\/wp-json\/wp\/v2\/posts\/1312\/revisions"}],"predecessor-version":[{"id":1322,"href":"https:\/\/www.acessoriosparaacademia.com.br\/blog\/wp-json\/wp\/v2\/posts\/1312\/revisions\/1322"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.acessoriosparaacademia.com.br\/blog\/wp-json\/wp\/v2\/media\/1313"}],"wp:attachment":[{"href":"https:\/\/www.acessoriosparaacademia.com.br\/blog\/wp-json\/wp\/v2\/media?parent=1312"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.acessoriosparaacademia.com.br\/blog\/wp-json\/wp\/v2\/categories?post=1312"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.acessoriosparaacademia.com.br\/blog\/wp-json\/wp\/v2\/tags?post=1312"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}