{"id":13203,"date":"2022-05-07T21:48:00","date_gmt":"2022-05-07T21:48:00","guid":{"rendered":"http:\/\/goliaz.com\/?p=13203"},"modified":"2025-03-12T16:45:33","modified_gmt":"2025-03-12T16:45:33","slug":"tutorial-forca","status":"publish","type":"post","link":"https:\/\/goliaz.com\/pt\/tutorial-forca\/","title":{"rendered":"O M\u00d3DULO DE FOR\u00c7A"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"13203\" class=\"elementor elementor-13203\">\n\t\t\t\t<div class=\"elementor-element elementor-element-24dce56 e-flex e-con-boxed e-con e-parent\" data-id=\"24dce56\" 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-2cef122 e-con-full e-flex e-con e-child\" data-id=\"2cef122\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-631affa elementor-widget elementor-widget-heading\" data-id=\"631affa\" 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-7588aa2 elementor-widget elementor-widget-heading\" data-id=\"7588aa2\" 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-default\">O M\u00d3DULO DE FOR\u00c7A<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1934e64 elementor-widget elementor-widget-text-editor\" data-id=\"1934e64\" 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>Queres melhorar a tua for\u00e7a ou trabalhar uma habilidade espec\u00edfica? Ent\u00e3o vais amar o M\u00f3dule de For\u00e7a Goliaz!<\/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-00a332d e-con-full e-flex e-con e-child\" data-id=\"00a332d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2587f87 elementor-widget elementor-widget-image\" data-id=\"2587f87\" 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=\"528\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Strength_get_stronger_calisthenics.jpg\" class=\"attachment-full size-full wp-image-33716\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Strength_get_stronger_calisthenics.jpg 700w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Strength_get_stronger_calisthenics-300x226.jpg 300w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Strength_get_stronger_calisthenics-16x12.jpg 16w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Strength_get_stronger_calisthenics-600x453.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-12fb737 elementor-widget elementor-widget-heading\" data-id=\"12fb737\" 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\">Tempo de escolher - a lista de exerc\u00edcios de for\u00e7a<\/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 FOR\u00c7A. Clica nesse cart\u00e3o para acederes ao M\u00f3dulo de For\u00e7a. <\/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\/Strength_02_EN_new1-q9vyxiw3ooy19qav110v9hs1phwgv1uw7dblki3kf0.png\" title=\"Strength_02_EN_new1\" alt=\"Strength_02_EN_new1\" 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-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 de FOR\u00c7A vais encontrar uma extensa lista. H\u00e1 2 tipos: exerc\u00edcios com repeti\u00e7\u00f5es (Pushups, Pullups, etc.) e exerc\u00edcios isom\u00e9tricos (Elbow Plank, Pushup Hold, etc.).<\/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=\"265\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_03_EN.jpg\" class=\"attachment-full size-full wp-image-13279\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_03_EN.jpg 433w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_03_EN-300x184.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-0ca1a19 elementor-widget elementor-widget-spacer\" data-id=\"0ca1a19\" 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-d620a74 elementor-widget elementor-widget-heading\" data-id=\"d620a74\" 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\">Exerc\u00edcios com repeti\u00e7\u00f5es<\/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><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Let\u2019s assume you want to work on your Pushups. The first time you open one of the exercises, an Assessment will open. You can start it by pushing the START button.\\n\\nAfter the voice says 321GO, you will hear beeps. Each beep is a signal to do one repetition. Pay close attention to your technique while following the indicated tempo. &quot;}\" data-sheets-userformat=\"{&quot;2&quot;:2945,&quot;3&quot;:{&quot;1&quot;:0},&quot;10&quot;:0,&quot;11&quot;:4,&quot;12&quot;:0,&quot;14&quot;:{&quot;1&quot;:2,&quot;2&quot;:16711680}}\">Vamos supor que queres trabalhar as tuas Pushups. Quando abrires um dos exerc\u00edcios pela primeira vez, vais ter uma Avalia\u00e7\u00e3o. Podes inici\u00e1-la premindo o bot\u00e3o COME\u00c7AR.<\/span><\/p><p>Depois de a voz dizer 321GO, ouvir\u00e1s beeps. A cada beep corresponde uma repeti\u00e7\u00e3o. Presta muita aten\u00e7\u00e3o \u00e0 tua t\u00e9cnica, ao mesmo tempo que segues o ritmo indicado.<br \/>O objetivo \u00e9 fazer o maior n\u00famero poss\u00edvel de repeti\u00e7\u00f5es perfeitas UNBROKEN (seguidas). No momento em que a tua t\u00e9cnica se deteriorar ou em que fores demasiado lento, pressiona STOP.<\/p><p>No ecr\u00e3 seguinte, ser-te-\u00e1 perguntado quantas REPETI\u00c7\u00d5ES UNBROKEN conseguiste fazer. Seleciona o teu resultado e guarda-o.<\/p><p>Da pr\u00f3xima vez que lan\u00e7ares as Pushups, ver\u00e1s que a App definiu um n\u00edvel inicial para ti. Se quiseres alter\u00e1-lo, podes faz\u00ea-lo no seletor do topo.<\/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=\"433\" height=\"29\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_04_EN.jpg\" class=\"attachment-full size-full wp-image-13285\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_04_EN.jpg 433w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_04_EN-300x20.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-6028bbf elementor-widget elementor-widget-text-editor\" data-id=\"6028bbf\" 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 centro do ecr\u00e3 vais ver uma sequ\u00eancia de n\u00fameros. Estes s\u00e3o o n\u00famero de repeti\u00e7\u00f5es que dever\u00e1s fazer em cada um dos 7 Sets. Por exemplo, no n\u00edvel 12 vais fazer 5 Pushups no Set 1, um minuto de descanso, 6 Pushups no Set 2 e assim sucessivamente. Mas n\u00e3o te preocupes, n\u00e3o tens que recordar estes n\u00fameros, a app vai-te guiar.<\/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-4ed66aa elementor-widget elementor-widget-image\" data-id=\"4ed66aa\" 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=\"387\" height=\"140\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_05_EN.jpg\" class=\"attachment-full size-full wp-image-13291\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_05_EN.jpg 387w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_05_EN-300x109.jpg 300w\" sizes=\"(max-width: 387px) 100vw, 387px\" \/>\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-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>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-80bde2e elementor-widget elementor-widget-image\" data-id=\"80bde2e\" 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\/2019\/06\/05.jpg\" title=\"\" alt=\"\" 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-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><style type=\"text\/css\"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--><\/style><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;So you are ready to nail this! Click on START on the bottom of the screen. You will see an overview of the whole workout again. This screen should look familiar as you know it from our Exercises module.&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:897,&quot;3&quot;:{&quot;1&quot;:0},&quot;10&quot;:0,&quot;11&quot;:4,&quot;12&quot;:0}\">Ent\u00e3o est\u00e1s pronto? Clica COME\u00c7AR na parte inferior do ecr\u00e3. Vais ver novamente uma perspectiva do teu treino. O ecr\u00e3 dever\u00e1 ser-te familiar j\u00e1 que \u00e9 similar ao ecr\u00e3 do M\u00f3dulo de Exerc\u00edcios.<\/span><\/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-acf40b9 elementor-widget elementor-widget-text-editor\" data-id=\"acf40b9\" 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<div class=\"elementor-element elementor-element-fbb17b4 elementor-widget elementor-widget-image\" data-id=\"fbb17b4\" 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=\"198\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_06.jpg\" class=\"attachment-full size-full wp-image-13297\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_06.jpg 435w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_06-300x137.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\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-0243f95 elementor-widget elementor-widget-text-editor\" data-id=\"0243f95\" 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\u00f4metro geral e um cron\u00f4metro parcial para cada um dos sets e descansos. Por baixo vais tamb\u00e9m ver um lembrete sobre o n\u00famero de repeti\u00e7\u00f5es e que exerc\u00edcio deves realizar.<\/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-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=\"435\" height=\"224\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_07.jpg\" class=\"attachment-full size-full wp-image-13303\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_07.jpg 435w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_07-300x154.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-4c05cdf elementor-widget elementor-widget-text-editor\" data-id=\"4c05cdf\" 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 final do ecr\u00e3 podes ver o que se segue e tamb\u00e9m uma perspectiva sobre o ponto em que te encontras no teu treino.<\/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-533690f elementor-widget elementor-widget-image\" data-id=\"533690f\" 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=\"113\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_08_EN.jpg\" class=\"attachment-full size-full wp-image-13309\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_08_EN.jpg 435w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_08_EN-300x78.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-413f96b elementor-widget elementor-widget-text-editor\" data-id=\"413f96b\" 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>Antes de prosseguirmos, vamos dar uma vista de olhos aos exerc\u00edcios isom\u00e9tricos (HOLDS).<\/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-0398c0d elementor-widget elementor-widget-heading\" data-id=\"0398c0d\" 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\">Exerc\u00edcios de holds<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d1df45a elementor-widget elementor-widget-text-editor\" data-id=\"d1df45a\" 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>O M\u00f3dulo de For\u00e7a para os exerc\u00edcios isom\u00e9tricos funciona de forma muito semelhante aos exerc\u00edcios com movimento. A diferen\u00e7a \u00e9 que naturalmente n\u00e3o h\u00e1 repeti\u00e7\u00f5es por set, mas sim um tempo em segundos em que deves suster cada posi\u00e7\u00e3o. Vamos ent\u00e3o escolher Pushup Plank como exemplo.<br \/><br \/>Na primeira vez que abrires este exerc\u00edcio, vais encontrar novamente a respectiva Avalia\u00e7\u00e3o.<br \/>Clica para come\u00e7ar e a Voz GOLIAZ vai dizer-te 321GO, ap\u00f3s o que come\u00e7as a Pushup Plank. Agora vais manter a posi\u00e7\u00e3o enquanto conseguires conservar uma postura perfeita. Quando isso deixar de acontecer, pressionas STOP e guardas o resultado.<\/p><p>Da pr\u00f3xima vez que fizeres o exerc\u00edcio Pushup Plank, a App vai sugerir-te um n\u00edvel.<\/p><p>Cada n\u00edvel \u00e9 composto por 7 sets, durante os quais ter\u00e1s de manter a Pushup Plank depois de ouvires 321GO. Apenas depois de ouvires REST vais descansar. Ap\u00f3s 60 segundos o pr\u00f3ximo set vai come\u00e7ar com 321GO.<\/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-f347ac4 elementor-widget elementor-widget-heading\" data-id=\"f347ac4\" 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 teu treino de for\u00e7a<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-56d8b5e elementor-widget elementor-widget-text-editor\" data-id=\"56d8b5e\" 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 terminares os 7 Sets, vai-te ser perguntado quantos Sets pudeste realizar UNBROKEN. Nota: Unbroken n\u00e3o significa apenas que pudeste fazer uma repeti\u00e7\u00e3o a cada BEEP, mas tamb\u00e9m que o fizeste com uma FORMA PERFEITA. Clica na pergunta e responde ent\u00e3o qual o n\u00famero de Sets que pudeste fazer. Verifica a tua resposta e clica SEGUINTE na parte inferior do ecr\u00e3. O pr\u00f3ximo ecr\u00e3 \u00e9-te familiar; j\u00e1 o conheces de outros treinos Goliaz. Grava o teu treino.<\/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-7b0cdcb elementor-widget elementor-widget-image\" data-id=\"7b0cdcb\" 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=\"173\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_09_EN.jpg\" class=\"attachment-full size-full wp-image-13315\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_09_EN.jpg 433w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_09_EN-300x120.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-c6e3e12 elementor-widget elementor-widget-spacer\" data-id=\"c6e3e12\" 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<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-aaff947 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"aaff947\" 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-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-eaad2bf\" data-id=\"eaad2bf\" 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-dcdd5b4 elementor-widget elementor-widget-heading\" data-id=\"dcdd5b4\" 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\">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<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-5d9606a\" data-id=\"5d9606a\" 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-32f429c elementor-widget elementor-widget-text-editor\" data-id=\"32f429c\" 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>Nota que apenas vais obter um PB (PERSONAL BEST) se fizeres os 7 Sets UNBROKEN. O teu PB ser\u00e1 o N\u00edvel que pudeste completar. No teu pr\u00f3ximo treino passar\u00e1s para o n\u00edvel seguinte.<\/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 class=\"elementor-element elementor-element-e680671 elementor-widget elementor-widget-spacer\" data-id=\"e680671\" 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-eef2f73 elementor-widget elementor-widget-text-editor\" data-id=\"eef2f73\" 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>Acabaste de conhecer uma ferramenta potente que te vai permitir trabalhar exerc\u00edcios espec\u00edficos. Usa-a sabiamente!<\/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>Queres melhorar a tua for\u00e7a ou trabalhar uma habilidade espec\u00edfica? Ent\u00e3o vais amar o M\u00f3dule de For\u00e7a Goliaz!<\/p>","protected":false},"author":7,"featured_media":33716,"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":"","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-13203","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\/13203"}],"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=13203"}],"version-history":[{"count":30,"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/posts\/13203\/revisions"}],"predecessor-version":[{"id":39670,"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/posts\/13203\/revisions\/39670"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/media\/33716"}],"wp:attachment":[{"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/media?parent=13203"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/categories?post=13203"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/tags?post=13203"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}