{"id":12749,"date":"2022-05-09T15:43:00","date_gmt":"2022-05-09T15:43:00","guid":{"rendered":"http:\/\/goliaz.com\/?p=12749"},"modified":"2025-03-12T16:45:50","modified_gmt":"2025-03-12T16:45:50","slug":"tutorial-exercicios","status":"publish","type":"post","link":"https:\/\/goliaz.com\/pt\/tutorial-exercicios\/","title":{"rendered":"O M\u00d3DULO DE EXERC\u00cdCIOS"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"12749\" class=\"elementor elementor-12749\">\n\t\t\t\t<div class=\"elementor-element elementor-element-dff88a1 e-flex e-con-boxed e-con e-parent\" data-id=\"dff88a1\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-cf1f1d6 e-con-full e-flex e-con e-child\" data-id=\"cf1f1d6\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6deda74 elementor-widget elementor-widget-heading\" data-id=\"6deda74\" data-element_type=\"widget\" data-e-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\">Tutorial<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ca1db0b elementor-widget elementor-widget-heading\" data-id=\"ca1db0b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-medium\">O M\u00d3DULO DE EXERC\u00cdCIOS<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bc7b116 elementor-widget elementor-widget-text-editor\" data-id=\"bc7b116\" data-element_type=\"widget\" data-e-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>Ent\u00e3o pretendes trabalhar num exerc\u00edcio espec\u00edfico? Vieste ao s\u00edtio certo. Vamos ent\u00e3o come\u00e7ar!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-8c7bfe3 e-con-full e-flex e-con e-child\" data-id=\"8c7bfe3\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4cab961 elementor-widget elementor-widget-image\" data-id=\"4cab961\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"700\" height=\"525\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Exercises_improve_performance.jpg\" class=\"attachment-full size-full wp-image-33717\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Exercises_improve_performance.jpg 700w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Exercises_improve_performance-300x225.jpg 300w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Exercises_improve_performance-16x12.jpg 16w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Exercises_improve_performance-600x450.jpg 600w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/>\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<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5cf76930 elementor-section-height-min-height elementor-section-content-middle elementor-reverse-mobile elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"5cf76930\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-72331ff0\" data-id=\"72331ff0\" data-element_type=\"column\" data-e-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-ccea464 elementor-widget elementor-widget-spacer\" data-id=\"ccea464\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e9cb5c6 elementor-widget elementor-widget-heading\" data-id=\"e9cb5c6\" data-element_type=\"widget\" data-e-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\">Escolhendo tu exerc\u00edcio<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bb76e9f elementor-widget elementor-widget-text-editor\" data-id=\"bb76e9f\" data-element_type=\"widget\" data-e-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>No menu inferior da app, escolhe o \u00edcone TREINO (o cron\u00f3metro).<\/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-1d211e5 elementor-widget elementor-widget-image\" data-id=\"1d211e5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"433\" height=\"50\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_01.jpg\" class=\"attachment-full size-full wp-image-13989\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_01.jpg 433w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_01-300x35.jpg 300w\" sizes=\"(max-width: 433px) 100vw, 433px\" \/>\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<div class=\"elementor-element elementor-element-9cda132 elementor-widget elementor-widget-text-editor\" data-id=\"9cda132\" data-element_type=\"widget\" data-e-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 Bodyweight vais encontrar o cart\u00e3o EXERC\u00cdCIOS. Clica nesse cart\u00e3o para acederes ao M\u00f3dulo de Exerc\u00edcios.<\/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-319de5c elementor-widget elementor-widget-image\" data-id=\"319de5c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/elementor\/thumbs\/Exercises_02_EN_new-q9vw2u0v1adavdgro516cwo5d21uxh6l33ix38cy6g.png\" title=\"Exercises_02_EN_new\" alt=\"Exercises_02_EN_new\" loading=\"lazy\" \/>\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<div class=\"elementor-element elementor-element-7cc353d elementor-widget elementor-widget-spacer\" data-id=\"7cc353d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e776536 elementor-widget elementor-widget-heading\" data-id=\"e776536\" data-element_type=\"widget\" data-e-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\">Doce agonie da escolha - a lista de exerc\u00edcios<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-389bcbb elementor-widget elementor-widget-text-editor\" data-id=\"389bcbb\" data-element_type=\"widget\" data-e-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>Depois de clicares no cart\u00e3o dos Exerc\u00edcios vais encontrar uma extensa lista. H\u00e1 3 tipos: exerc\u00edcios com repeti\u00e7\u00f5es (Burpees, Situps, etc), exerc\u00edcios de dist\u00e2ncias (Army Crawl, Bear Walk, Burpee Frogs, etc.) e exerc\u00edcios isom\u00e9tricos (Elbow Plank, Pushup Hold, etc.). Comecemos com um cl\u00e1ssico\u2026 Situps!<\/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-d0d4e62 elementor-widget elementor-widget-image\" data-id=\"d0d4e62\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"433\" height=\"709\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/06\/Exercises_03_EN_FR.jpg\" class=\"attachment-full size-full wp-image-14649\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/06\/Exercises_03_EN_FR.jpg 433w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/06\/Exercises_03_EN_FR-183x300.jpg 183w\" sizes=\"(max-width: 433px) 100vw, 433px\" \/>\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<div class=\"elementor-element elementor-element-11627f6 elementor-widget elementor-widget-spacer\" data-id=\"11627f6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4e7fc76 elementor-widget elementor-widget-heading\" data-id=\"4e7fc76\" data-element_type=\"widget\" data-e-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\">Preparando-te para fazer o teu exerc\u00edcio<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2c47797 elementor-widget elementor-widget-text-editor\" data-id=\"2c47797\" data-element_type=\"widget\" data-e-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>Utiliza a op\u00e7\u00e3o de busca no canto superior direito ou faz scroll at\u00e9 encontrares Situps na extensa lista de exerc\u00edcios. Vais agora ver o ecr\u00e3 do exerc\u00edcio Situps.<\/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-2f18a41 elementor-widget elementor-widget-image\" data-id=\"2f18a41\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"435\" height=\"747\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/06\/Exercises_04_EN.jpg\" class=\"attachment-full size-full wp-image-14655\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/06\/Exercises_04_EN.jpg 435w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/06\/Exercises_04_EN-175x300.jpg 175w\" sizes=\"(max-width: 435px) 100vw, 435px\" \/>\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<div class=\"elementor-element elementor-element-2a1048f elementor-widget elementor-widget-text-editor\" data-id=\"2a1048f\" data-element_type=\"widget\" data-e-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>Se 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.<\/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-d8239e5 elementor-widget elementor-widget-image\" data-id=\"d8239e5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"100\" height=\"100\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/06\/Exercises_05.jpg\" class=\"attachment-full size-full wp-image-14661\" alt=\"\" \/>\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<div class=\"elementor-element elementor-element-e005220 elementor-widget elementor-widget-text-editor\" data-id=\"e005220\" data-element_type=\"widget\" data-e-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 seguida vais ter que escolher qual o n\u00famero de repeti\u00e7\u00f5es que queres tentar. Digamos que s\u00e3o 25. Escolhe 25 na barra de repeti\u00e7\u00f5es.<\/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-b0ba310 elementor-widget elementor-widget-image\" data-id=\"b0ba310\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"433\" height=\"27\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/06\/Exercises_06_EN.jpg\" class=\"attachment-full size-full wp-image-14667\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/06\/Exercises_06_EN.jpg 433w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/06\/Exercises_06_EN-300x19.jpg 300w\" sizes=\"(max-width: 433px) 100vw, 433px\" \/>\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<div class=\"elementor-element elementor-element-d0c388e elementor-widget elementor-widget-text-editor\" data-id=\"d0c388e\" data-element_type=\"widget\" data-e-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 podes ver, ainda n\u00e3o temos um Personal Best para 25 Situps, sendo que apenas podemos escolher o modo Executar.<\/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-00e80a6 elementor-widget elementor-widget-image\" data-id=\"00e80a6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"433\" height=\"257\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/06\/Exercises_07_EN.jpg\" class=\"attachment-full size-full wp-image-14673\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/06\/Exercises_07_EN.jpg 433w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/06\/Exercises_07_EN-300x178.jpg 300w\" sizes=\"(max-width: 433px) 100vw, 433px\" \/>\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<div class=\"elementor-element elementor-element-fb9eaa8 elementor-widget elementor-widget-heading\" data-id=\"fb9eaa8\" data-element_type=\"widget\" data-e-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\">321GO - Realizando um exerc\u00edcio<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-edce86d elementor-widget elementor-widget-text-editor\" data-id=\"edce86d\" data-element_type=\"widget\" data-e-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>Clica COME\u00c7AR para te poderes familiarizar com o ecr\u00e3 de execu\u00e7\u00e3o.<\/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-221f03d elementor-widget elementor-widget-image\" data-id=\"221f03d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"435\" height=\"54\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_15_EN_DE.jpg\" class=\"attachment-full size-full wp-image-14088\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_15_EN_DE.jpg 435w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_15_EN_DE-300x37.jpg 300w\" sizes=\"(max-width: 435px) 100vw, 435px\" \/>\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<div class=\"elementor-element elementor-element-8e6fcb3 elementor-widget elementor-widget-text-editor\" data-id=\"8e6fcb3\" data-element_type=\"widget\" data-e-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>No topo podes ver uma imagem do exerc\u00edcio que vais realizar. Durante o treino vais v\u00ea-lo como uma anima\u00e7\u00e3o se tiveres \u201cMostrar anima\u00e7\u00f5es dos exerc\u00edcios\u201d selecionado nas Defini\u00e7\u00f5es do teu Perfil.<\/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-a4b2e95 elementor-section-height-min-height elementor-section-content-middle elementor-reverse-mobile elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"a4b2e95\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-432a87f\" data-id=\"432a87f\" data-element_type=\"column\" data-e-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-b722a0b elementor-widget elementor-widget-image\" data-id=\"b722a0b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"433\" height=\"236\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/06\/Exercises_09.jpg\" class=\"attachment-full size-full wp-image-14679\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/06\/Exercises_09.jpg 433w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/06\/Exercises_09-300x164.jpg 300w\" sizes=\"(max-width: 433px) 100vw, 433px\" \/>\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<div class=\"elementor-element elementor-element-af732f6 elementor-widget elementor-widget-text-editor\" data-id=\"af732f6\" data-element_type=\"widget\" data-e-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>Imediatamente abaixo podes visualizar o cron\u00f3metro e o lembrete sobre qual o exerc\u00edcio e n\u00famero de repeti\u00e7\u00f5es que escolheste.<\/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-63f95be elementor-widget elementor-widget-image\" data-id=\"63f95be\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"433\" height=\"236\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/06\/Exercises_10.jpg\" class=\"attachment-full size-full wp-image-14685\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/06\/Exercises_10.jpg 433w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/06\/Exercises_10-300x164.jpg 300w\" sizes=\"(max-width: 433px) 100vw, 433px\" \/>\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<div class=\"elementor-element elementor-element-db6866a elementor-widget elementor-widget-spacer\" data-id=\"db6866a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-629f994 elementor-widget elementor-widget-heading\" data-id=\"629f994\" data-element_type=\"widget\" data-e-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\">Reportando o exerc\u00edcio<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a0b863d elementor-widget elementor-widget-text-editor\" data-id=\"a0b863d\" data-element_type=\"widget\" data-e-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>Depois de clicares COME\u00c7AR e de ouvires a VOZ GOLIAZ dizer 321GO, vais come\u00e7ar as tuas Situps! Depois de terminares as 25 Situps, pressiona o bot\u00e3o STOP para terminar o treino. Vai-te ser perguntado se queres confirmar. Clica \u201cGravar\u201d.<\/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-a928501 elementor-widget elementor-widget-image\" data-id=\"a928501\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"435\" height=\"54\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_16.jpg\" class=\"attachment-full size-full wp-image-14094\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_16.jpg 435w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_16-300x37.jpg 300w\" sizes=\"(max-width: 435px) 100vw, 435px\" \/>\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<div class=\"elementor-element elementor-element-d0c3cdb elementor-widget elementor-widget-text-editor\" data-id=\"d0c3cdb\" data-element_type=\"widget\" data-e-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>No ecr\u00e3 de Gravar podes adicionar uma foto, um coment\u00e1rio, ou partilhar o teu treino no Facebook. Ao clicar GRAVAR o teu treino ser\u00e1 publicado na Feed, os teus pontos adicionados, e a tua nutri\u00e7\u00e3o do dia atualizada.<\/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-ae5ea5a elementor-widget elementor-widget-image\" data-id=\"ae5ea5a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"435\" height=\"754\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/06\/Exercises_12_EN.jpg\" class=\"attachment-full size-full wp-image-14691\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/06\/Exercises_12_EN.jpg 435w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/06\/Exercises_12_EN-173x300.jpg 173w\" sizes=\"(max-width: 435px) 100vw, 435px\" \/>\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<div class=\"elementor-element elementor-element-ac94a3a elementor-widget elementor-widget-text-editor\" data-id=\"ac94a3a\" data-element_type=\"widget\" data-e-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>Agora que \u00e9s um especialista na condu\u00e7\u00e3o do teu treino de exerc\u00edcios na app, deixa-nos mostrar-te como podes melhorar a tua performance com as fun\u00e7\u00f5es Progredir no pr\u00f3ximo tutorial. Ou talvez queiras testar um Workout ou um \u00c1udio? Consulta tamb\u00e9m estes tutoriais. Vemo-nos na Feed!<\/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<\/div>","protected":false},"excerpt":{"rendered":"<p>Ent\u00e3o pretendes trabalhar num exerc\u00edcio espec\u00edfico? Vieste ao s\u00edtio certo. Vamos ent\u00e3o come\u00e7ar!<\/p>","protected":false},"author":7,"featured_media":33717,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","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":"default","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":[131],"tags":[192,193,194,195],"class_list":["post-12749","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tutorials","tag-coach-de","tag-personal-trainer-de","tag-ranks-de","tag-setup-de"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/posts\/12749"}],"collection":[{"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/comments?post=12749"}],"version-history":[{"count":18,"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/posts\/12749\/revisions"}],"predecessor-version":[{"id":39673,"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/posts\/12749\/revisions\/39673"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/media\/33717"}],"wp:attachment":[{"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/media?parent=12749"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/categories?post=12749"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/tags?post=12749"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}