{"id":33701,"date":"2022-05-08T13:23:54","date_gmt":"2022-05-08T13:23:54","guid":{"rendered":"http:\/\/goliaz.com\/?p=31673"},"modified":"2024-11-19T18:40:01","modified_gmt":"2024-11-19T18:40:01","slug":"tips-for-your-first-challenge","status":"publish","type":"post","link":"https:\/\/goliaz.com\/pt\/tips-for-your-first-challenge\/","title":{"rendered":"Dicas para o teu primeiro Desafio Fitness"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"33701\" class=\"elementor elementor-33701\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3a8cd9cd e-flex e-con-boxed e-con e-parent\" data-id=\"3a8cd9cd\" 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-566d4a54 e-con-full e-flex e-con e-child\" data-id=\"566d4a54\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-84dd9fd elementor-widget elementor-widget-heading\" data-id=\"84dd9fd\" 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\">Desafios<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2af36d9f elementor-widget elementor-widget-heading\" data-id=\"2af36d9f\" 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\">Dicas para o teu primeiro Desafio<\/h1>\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-8da06ae e-con-full e-flex e-con e-child\" data-id=\"8da06ae\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e6e7c2b elementor-widget elementor-widget-image\" data-id=\"e6e7c2b\" 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=\"467\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Plank_challenge_get_fit.jpg\" class=\"attachment-full size-full wp-image-33710\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Plank_challenge_get_fit.jpg 700w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Plank_challenge_get_fit-300x200.jpg 300w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Plank_challenge_get_fit-18x12.jpg 18w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Plank_challenge_get_fit-600x400.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<div class=\"elementor-element elementor-element-94d987d e-flex e-con-boxed e-con e-parent\" data-id=\"94d987d\" 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-b2576af e-con-full e-flex e-con e-child\" data-id=\"b2576af\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-cc6101d elementor-widget elementor-widget-heading\" data-id=\"cc6101d\" 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\">1. L\u00ea<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-89aab1e elementor-widget elementor-widget-text-editor\" data-id=\"89aab1e\" 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>Cada dia \u00e9 descrito em detalhe, certifica-te de que compreendes todas as informa\u00e7\u00f5es antes de come\u00e7ares cada 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-b1dd21e elementor-widget elementor-widget-heading\" data-id=\"b1dd21e\" 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\">2. Pergunta<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-44177af elementor-widget elementor-widget-text-editor\" data-id=\"44177af\" 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\tSe algo ainda n\u00e3o estiver claro, n\u00e3o sejas t\u00edmido e pergunta a um dos atletas destacados ou coloca a tua pergunta <a  href=\"https:\/\/www.facebook.com\/groups\/goliazportugues\" target=\"_BLANK\">no grupo de Facebook<\/a>.\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-c988727 elementor-widget elementor-widget-heading\" data-id=\"c988727\" 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\">3. N\u00e3o mordas mais do que podes mastigar<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9ed6ba2 elementor-widget elementor-widget-text-editor\" data-id=\"9ed6ba2\" 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>D\u00e1 prioridade ao Desafio e faz os duties antes de fazer qualquer carga de treino adicional - iniciar cada um dos Duties o mais fresco poss\u00edvel \u00e9 muito importante. Se est\u00e1s a usar o Personal Trainer na aplica\u00e7\u00e3o Goliaz, provavelmente vais querer reduzi-lo, talvez at\u00e9 optar por uma carga de treino de 0 pontos.<\/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-278866e elementor-widget elementor-widget-heading\" data-id=\"278866e\" 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\">4. Cuida de ti<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6225a5b elementor-widget elementor-widget-text-editor\" data-id=\"6225a5b\" 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>Faz os teus alongamentos ou passa algum tempo no rolo de espuma para evitar les\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-8605138 elementor-widget elementor-widget-heading\" data-id=\"8605138\" 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\">5. Mais vale prevenir do que remediar<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-306631a elementor-widget elementor-widget-text-editor\" data-id=\"306631a\" 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 teres feito os teus Initial Duties (Deveres Iniciais) ou um Daily Duty (Deveres Di\u00e1rios), verifica o ecr\u00e3 de Desafios na aplica\u00e7\u00e3o para veres se consegues ver uma marca de verifica\u00e7\u00e3o verde para teres a certeza que guardaste tudo. Quando o prazo for ultrapassado e o teu Duty n\u00e3o tiver sido guardado, n\u00e3o receber\u00e1s o teu Finisher Badge.<\/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-b1ab7c0 elementor-widget elementor-widget-heading\" data-id=\"b1ab7c0\" 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\">6. Recorre \u00e0 comunidade<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-136dc92 elementor-widget elementor-widget-text-editor\" data-id=\"136dc92\" 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 ainda n\u00e3o o fizeste, segue outros atletas na aplica\u00e7\u00e3o ou junta-te a um GTG (Grupo de Treino Goliaz). Mesmo que seja apenas virtualmente, suar juntos e empurrar uns aos outros ajuda muito. E especialmente os dias ao ar livre e o Earn the Badge tornam-se muito mais divertidos se se encontrarem com outros atletas e lutarem juntos. \u00c9 muito prov\u00e1vel que encontres algu\u00e9m que viva perto de ti.<\/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\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Challenges Tips for your first Fitness Challenge 1. Read Each Daily Duty is described in detail, make sure you fully understand all the info before starting each workout. 2. Ask Whenever something is unclear, don\u2019t be shy and ask one of the featured athletes in the app or post your question in your Facebook support [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":33711,"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":[267],"tags":[266],"class_list":["post-33701","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-challenges","tag-challenges"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/posts\/33701"}],"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=33701"}],"version-history":[{"count":6,"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/posts\/33701\/revisions"}],"predecessor-version":[{"id":38948,"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/posts\/33701\/revisions\/38948"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/media\/33711"}],"wp:attachment":[{"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/media?parent=33701"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/categories?post=33701"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/tags?post=33701"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}