{"id":39211,"date":"2024-11-20T20:56:33","date_gmt":"2024-11-20T20:56:33","guid":{"rendered":"https:\/\/goliaz.com\/?p=39211"},"modified":"2025-05-24T03:43:03","modified_gmt":"2025-05-24T03:43:03","slug":"os-supersets-de-peso","status":"publish","type":"post","link":"https:\/\/goliaz.com\/fr\/os-supersets-de-peso\/","title":{"rendered":"Os supersets de peso"},"content":{"rendered":"
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Tutoriel<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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OS SUPERSETS DE PESOS<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\tO treino com pesos \u00e9 um excelente complemento \u00e0 tua experi\u00eancia Goliaz Bodyweight. \u00c9 tamb\u00e9m divertido. Vamos!\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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\n\t\t\t\t\t\t\t\t\tNo menu inferior da app, escolhe o \u00edcone TREINO (o cron\u00f3metro).\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"Workouts_01\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\tNa sec\u00e7\u00e3o Pesos, encontras o cart\u00e3o Supersets. Pressiona-o para acederes \u00e0 lista de exerc\u00edcios de pesos. Nos Supersets, trabalhas um exerc\u00edcio espec\u00edfico de cada vez. Nota que a abordagem de treino nos Supersets mistura um exerc\u00edcio espec\u00edfico com um determinado Workout (protocolo de treino).\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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DICA<\/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
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\n\t\t\t\t\t\t\t\t\tS\u00f3 deves come\u00e7ar a treinar com pesos sozinho se j\u00e1 tiveres sido instru\u00eddo profissionalmente sobre a t\u00e9cnica correta.\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
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DICA<\/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
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\n\t\t\t\t\t\t\t\t\tFaz sempre o aquecimento. Antes de levantares um peso, faz pelo menos cinco minutos de exerc\u00edcio aer\u00f3bico para aqueceres os m\u00fasculos e os tornares flex\u00edveis. Al\u00e9m disso, antes de come\u00e7ares o treino, deves aquecer, fazendo primeiro algumas repeti\u00e7\u00f5es do exerc\u00edcio escolhido utilizando um peso mais leve. Lembra-te de que uma t\u00e9cnica adequada \u00e9 sempre mais importante do que levantar pesos elevados.\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
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DICA<\/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
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\n\t\t\t\t\t\t\t\t\tNunca uses pesos pesados quando est\u00e1s a treinar sozinho.\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
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Escolhendo tu exerc\u00edcio<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\tNeste ecr\u00e3, abre-se uma longa lista de Exerc\u00edcios. Quando clicas, por exemplo, em BARBELL CURLS, acontecer\u00e1 uma de duas coisas: ser-te-\u00e1 pedido que fa\u00e7as uma avalia\u00e7\u00e3o, caso nunca a tenhas feito antes; ver\u00e1s a lista de Workouts poss\u00edveis para o exerc\u00edcio escolhido, caso j\u00e1 tenhas feito a avalia\u00e7\u00e3o anteriormente.\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Avalia\u00e7\u00f5es nos Supersets<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\tNo ecr\u00e3 de avalia\u00e7\u00e3o, carrega em COME\u00c7AR.\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\tSe n\u00e3o est\u00e1s familiarizado com a forma correta de execu\u00e7\u00e3o de qualquer exerc\u00edcio deves consultar o v\u00eddeo clicando no icon do canto superior direito.\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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DICA<\/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
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\n\t\t\t\t\t\t\t\t\tCom as AVALIA\u00c7\u00d5ES DE SUPERSETS queremos determinar o qu\u00e3o forte \u00e9s para este exerc\u00edcio em particular e, portanto, saber qual o peso inicial que deves usar mais tarde nos SUPERSETS deste exerc\u00edcio.\n\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
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DICA<\/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
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\n\t\t\t\t\t\t\t\t\tDeves escolher um peso que te permita fazer entre 10 e 15 repeti\u00e7\u00f5es. Se conseguires fazer mais de 15 repeti\u00e7\u00f5es, isso significa que o peso que escolheste para realizar a avalia\u00e7\u00e3o foi baixo. Se n\u00e3o conseguires fazer pelo menos 10 repeti\u00e7\u00f5es, ent\u00e3o o peso que escolheste foi demasiado elevado. Tenta encontrar o peso ideal para este teste. Podes ter de fazer mais do que uma tentativa, por isso n\u00e3o te canses demasiado.\n\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
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\n\t\t\t\t\t\t\t\t\tDepois de premires COME\u00c7AR, a voz guiar-te-\u00e1 atrav\u00e9s da avalia\u00e7\u00e3o. Quando a voz te disser para te colocares na LOW POSITION (posi\u00e7\u00e3o baixa), colocas-te na posi\u00e7\u00e3o inicial da repeti\u00e7\u00e3o. Nota que podes ter de adaptar a posi\u00e7\u00e3o inicial para alguns exerc\u00edcios, por exemplo, THRUSTERS ou BACK SQUATS, em que a LOW POSITION \u00e9 a posi\u00e7\u00e3o mais baixa do agachamento. Sempre que ouvires LIFT, vais executar a parte conc\u00eantrica da repeti\u00e7\u00e3o. Quando ouvires LOW vais fazer a parte exc\u00eantrica.\n\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\tDepois de conclu\u00edres a tua avalia\u00e7\u00e3o, informar\u00e1s qual o peso que utilizaste e quantas repeti\u00e7\u00f5es conseguiste fazer com esse peso.\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\tAgora, quando visitares novamente o teu m\u00f3dulo SUPERSETS, ver\u00e1s que j\u00e1 tens v\u00e1rios WORKOUTS dispon\u00edveis para o exerc\u00edcio BARBELL CURLS.\n\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
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Workouts de Supersets\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\tNesta lista, ver\u00e1s v\u00e1rios WORKOUTS. Cada WORKOUT incluir\u00e1 sempre 5 sets. Aqui tamb\u00e9m ser\u00e1s informado sobre o n\u00famero de repeti\u00e7\u00f5es inclu\u00eddas em cada s\u00e9rie e sobre qual o protocolo utilizado (CONDICIONAMENTO, HIPERTROFIA ou FOR\u00c7A).\n\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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DICA<\/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
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Os tr\u00eas protocolos principais do treino com pesos:<\/p>

  • Condicionamento: Treinos de alta intensidade com um m\u00ednimo de descanso para melhorar a aptid\u00e3o cardiovascular e a resist\u00eancia muscular.

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  • Hipertrofia: Pesos moderados a pesados, repeti\u00e7\u00f5es moderadas a elevadas, com o objetivo de aumentar o tamanho e a massa muscular.

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  • For\u00e7a: Levantar pesos pesados com poucas repeti\u00e7\u00f5es, com o foco no aumento da for\u00e7a muscular.<\/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
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    \n\t\t\t\t\t\t\t\t\tComo exemplo, clica no BASAWAH.\n\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    \n\t\t\t\t\t\t\t\t\tAgora tens uma vis\u00e3o mais clara do WORKOUT. Como podes ver, j\u00e1 te foi definido um peso inicial. Se, por algum motivo, quiseres alterar este peso, podes faz\u00ea-lo no seletor superior.\n\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    \n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    <\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    \n\t\t\t\t\t\t\t\t\tSe, por exemplo, j\u00e1 n\u00e3o treinas h\u00e1 algum tempo e perdeste alguma for\u00e7a, podes sempre clicar em “Para atualizares o teu n\u00edvel atual, clica aqui.” para fazer uma nova avalia\u00e7\u00e3o e atualizar o peso a utilizar.\n\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    \n\t\t\t\t\t\t\t\t\tOk, agora pressiona COME\u00c7AR. Este treino tem um \u00e1udio associado, por isso tens de fazer o download do \u00e1udio antes de come\u00e7ar.\n\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    <\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    \n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    <\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    \n\t\t\t\t\t\t\t\t\tCom o bot\u00e3o CARREGAR WORKOUT na parte inferior do ecr\u00e3, descarrega agora o \u00e1udio do teu treino. Assim que este processo estiver conclu\u00eddo, o bot\u00e3o mostra COME\u00c7AR. Prime-o para come\u00e7ar o treino.\n\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    \n\t\t\t\t\t\t\t\t\tA voz Goliaz vai dizer-te, para cada set, quantas repeti\u00e7\u00f5es deves fazer e em que posi\u00e7\u00e3o deves come\u00e7ar. Para o BASAWAH, temos: “First set, repetitions: 8, low position. 321 LIFT”: “Primeira s\u00e9rie, repeti\u00e7\u00f5es: 8, posi\u00e7\u00e3o baixa. 321 LIFT”. Come\u00e7as ent\u00e3o o teu set. Segue a voz, ela vai dizer-te “Lift” e “Low”. \n\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    \n\t\t\t\t\t\t\t\t\tDepois de terminares todas as repeti\u00e7\u00f5es, \u00e9-te dito: “Set complete. Rest.”, e o teu descanso come\u00e7a. Ao longo do \u00e1udio, em cada descanso, a voz diz-te quanto tempo falta para o in\u00edcio do pr\u00f3ximo set, para que saibas quando deves estar preparado para voltar aos pesos.\n\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    \n\t\t\t\t\t\t\t\t\tSe j\u00e1 n\u00e3o te for poss\u00edvel seguir as instru\u00e7\u00f5es num set, foste BROKEN nesse set. Faz uma pausa at\u00e9 ao in\u00edcio do pr\u00f3ximo set e tenta manter-te UNBROKEN novamente.\n\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    DICA<\/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
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    \n\t\t\t\t\t\t\t\t\tO objetivo de todos os workouts com pesos \u00e9 manteres-te UNBROKEN em todos os sets. Se j\u00e1 n\u00e3o fores capaz de executar um exerc\u00edcio de forma perfeita, deves parar e recuperar at\u00e9 come\u00e7ares o set seguinte. No final, reporta esse set como BROKEN.\n\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
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    <\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    \n\t\t\t\t\t\t\t\t\tQuando tiveres realizado todos os sets, a Voz Goliaz diz-te “Workout complete.” e um popup na App pergunta-te quantos sets conseguiste realizar UNBROKEN. Em seguida, grava o Workout como habitualmente.\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    DICA<\/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
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    \n\t\t\t\t\t\t\t\t\tS\u00f3 obter\u00e1s um Personal Best se, durante todo o workout, conseguires permanecer UNBROKEN na primeira vez que usares esse peso e se o peso for superior ao do teu anterior PB. Se foste UNBROKEN e alcan\u00e7aste um novo PB, vais aumentar o peso da pr\u00f3xima vez, lutando por um novo PB. \n\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
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    <\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
    \n\t\t\t\t
    \n\t\t\t\t\t\t\t\t\tO foco principal nos Supersets \u00e9 a efici\u00eancia. Em teoria, uma vez que encontres o teu peso ideal ANTES-DA-FALHA para cada combina\u00e7\u00e3o WORKOUT\/EXERC\u00cdCIO, estar\u00e1s a trabalhar os teus m\u00fasculos at\u00e9 \u00e0 exaust\u00e3o em 5 sets consecutivos – \u00e9 nas \u00faltimas repeti\u00e7\u00f5es de cada set que est\u00e1 o benef\u00edcio. Se usas pesos mais leves no m\u00e9todo de treino Supersets apenas pelo prazer de treinar com pesos, \u00e9 melhor evitares esta abordagem, pois est\u00e1s a perder o teu tempo – concentra-te noutros m\u00e9todos, como o bodyweight, por exemplo.\n\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
    \n\t\t\t\t
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    <\/div>\n\t\t<\/div>\n\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<\/div>","protected":false},"excerpt":{"rendered":"

    Tutorial OS SUPERSETS DE PESOS O treino com pesos \u00e9 um excelente complemento \u00e0 tua experi\u00eancia Goliaz Bodyweight. \u00c9 tamb\u00e9m divertido. Vamos! No menu inferior da app, escolhe o \u00edcone TREINO (o cron\u00f3metro). Na sec\u00e7\u00e3o Pesos, encontras o cart\u00e3o Supersets. Pressiona-o para acederes \u00e0 lista de exerc\u00edcios de pesos. Nos Supersets, trabalhas um exerc\u00edcio espec\u00edfico […]<\/p>\n","protected":false},"author":7,"featured_media":38057,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[286],"tags":[],"class_list":["post-39211","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-pt"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/goliaz.com\/fr\/wp-json\/wp\/v2\/posts\/39211"}],"collection":[{"href":"https:\/\/goliaz.com\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/goliaz.com\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/goliaz.com\/fr\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/goliaz.com\/fr\/wp-json\/wp\/v2\/comments?post=39211"}],"version-history":[{"count":7,"href":"https:\/\/goliaz.com\/fr\/wp-json\/wp\/v2\/posts\/39211\/revisions"}],"predecessor-version":[{"id":39218,"href":"https:\/\/goliaz.com\/fr\/wp-json\/wp\/v2\/posts\/39211\/revisions\/39218"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/goliaz.com\/fr\/wp-json\/wp\/v2\/media\/38057"}],"wp:attachment":[{"href":"https:\/\/goliaz.com\/fr\/wp-json\/wp\/v2\/media?parent=39211"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/goliaz.com\/fr\/wp-json\/wp\/v2\/categories?post=39211"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/goliaz.com\/fr\/wp-json\/wp\/v2\/tags?post=39211"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}