{"id":35676,"date":"2022-09-12T07:02:00","date_gmt":"2022-09-12T07:02:00","guid":{"rendered":"https:\/\/goliaz.com\/?p=35676"},"modified":"2022-12-02T21:01:35","modified_gmt":"2022-12-02T21:01:35","slug":"the-goliaz-unbroken-method","status":"publish","type":"post","link":"https:\/\/goliaz.com\/pt\/the-goliaz-unbroken-method\/","title":{"rendered":"O m\u00e9todo Unbroken Goliaz"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"35676\" class=\"elementor elementor-35676\">\n\t\t\t\t<div class=\"elementor-element elementor-element-48c3564 e-flex e-con-boxed e-con e-parent\" data-id=\"48c3564\" 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-027dbfe e-con-full e-flex e-con e-parent\" data-id=\"027dbfe\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-78e6b2a elementor-widget elementor-widget-heading\" data-id=\"78e6b2a\" 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\u00e9todo Unbroken Goliaz<\/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-0642a4c e-con-full e-flex e-con e-parent\" data-id=\"0642a4c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-dbdbcc8 elementor-widget elementor-widget-image\" data-id=\"dbdbcc8\" 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=\"800\" height=\"600\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2020\/11\/progress_blog1.jpg\" class=\"attachment-full size-full wp-image-35677\" alt=\"Learn more about how we at Goliaz can help you progress\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2020\/11\/progress_blog1.jpg 800w, https:\/\/goliaz.com\/wp-content\/uploads\/2020\/11\/progress_blog1-300x225.jpg 300w, https:\/\/goliaz.com\/wp-content\/uploads\/2020\/11\/progress_blog1-768x576.jpg 768w, https:\/\/goliaz.com\/wp-content\/uploads\/2020\/11\/progress_blog1-16x12.jpg 16w, https:\/\/goliaz.com\/wp-content\/uploads\/2020\/11\/progress_blog1-600x450.jpg 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\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-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><strong>O progresso \u00e9 um dos principais objetivos de quem investe tempo em fitness. Queremos ser mais r\u00e1pidos, mais fortes e mais explosivos. Na maior parte das apps de fitness apenas tens o teu PB, o teu Personal Best, que podes usar para te motivar a atingir novos limites. No Goliaz, \u00e9 diferente. N\u00f3s disponibilizamos v\u00e1rias ferramentas para te ajudar a melhorar o teu desempenho. <\/strong><\/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-f16b1f5 elementor-widget elementor-widget-heading\" data-id=\"f16b1f5\" 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\">O m\u00e9todo Unbroken Goliaz<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bc2e2e8 elementor-widget elementor-widget-text-editor\" data-id=\"bc2e2e8\" 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 style=\"font-weight: 400;\">Uma parte essencial das nossas ferramentas \u00e9 o M\u00e9todo Unbroken Goliaz: uma instru\u00e7\u00e3o de \u00e1udio (por vezes um beep) indica-te quando deves fazer uma repeti\u00e7\u00e3o.<\/span><\/p><p><span style=\"font-weight: 400;\">A primeira ideia por tr\u00e1s deste conceito \u00e9 que, se fores ritmado, o fluxo de ar nos teus pulm\u00f5es e m\u00fasculos \u00e9 mais constante e por isso vais atrasar o ponto de exaust\u00e3o.<\/span><\/p><p><span style=\"font-weight: 400;\">Se estiveres, por exemplo, a fazer Pushups por tua conta, sem instru\u00e7\u00f5es, vais sentir-te exausto a dada altura e pensar \"OK, j\u00e1 chega, n\u00e3o vou conseguir fazer a pr\u00f3xima repeti\u00e7\u00e3o\". Mas, na verdade, est\u00e1s apenas a 85 - 90% do teu esfor\u00e7o m\u00e1ximo. Ent\u00e3o, chegamos \u00e0 segunda ideia: quando segues uma instru\u00e7\u00e3o ritmada, n\u00e3o vais querer parar. Vais fazer um esfor\u00e7o adicional para seres bem-sucedido na pr\u00f3xima repeti\u00e7\u00e3o. <\/span><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\">Vamos ver alguns exemplos da forma como estamos a usar o M\u00e9todo Unbroken Goliaz.<\/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-93dccb4 elementor-widget elementor-widget-heading\" data-id=\"93dccb4\" 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\">Torna-te mais forte com o M\u00f3dulo 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-d593d82 elementor-widget elementor-widget-text-editor\" data-id=\"d593d82\" 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 style=\"font-weight: 400;\">Queres trabalhar a tua for\u00e7a num exerc\u00edcio espec\u00edfico de peso corporal? O <a href=\"https:\/\/goliaz.com\/pt\/tutorial-forca\/\">M\u00f3dulo de For\u00e7a<\/a> \u00e9 a ferramenta certa para ti. <\/span><\/p><p><span style=\"font-weight: 400;\">Depois de uma avalia\u00e7\u00e3o inicial, a aplica\u00e7\u00e3o d\u00e1-te o n\u00edvel adequado para come\u00e7ares. Cada n\u00edvel consiste em 7 sets com diferentes n\u00fameros de repeti\u00e7\u00f5es. Em cada set, \u00e9s ritmado. O beep indica quando deves fazer uma repeti\u00e7\u00e3o. Apenas se fores capaz de permanecer Unbroken num determinado n\u00edvel, sem falhar nenhum beep, poder\u00e1s avan\u00e7ar para o n\u00edvel superior na pr\u00f3xima vez que abordares esse exerc\u00edcio no M\u00f3dulo de For\u00e7a. Cada n\u00edvel vai-se tornando um pouco mais dif\u00edcil, mas uma vez que n\u00e3o queres ficar broken (quebrado), vais tentar ultrapass\u00e1-lo. <\/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-f09de76 elementor-widget elementor-widget-heading\" data-id=\"f09de76\" 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\">Torna-te mais r\u00e1pido com o Modo Progresso<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0efb90a elementor-widget elementor-widget-text-editor\" data-id=\"0efb90a\" 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 style=\"font-weight: 400;\">Os nossos exerc\u00edcios, tal como os nossos workouts, oferecem-te a op\u00e7\u00e3o de usar<a href=\"https:\/\/goliaz.com\/pt\/tutorial-progressao\/\"> diferentes modos<\/a> para melhorar o teu desempenho.<\/span><\/p><p><span style=\"font-weight: 400;\">Vamos supor que queres melhorar o teu tempo nos 50 Burpees. Para come\u00e7ar, precisas fazer esses 50 Burpees por forma a estabelecer um tempo de refer\u00eancia. Depois, quando abres de novo os 50 Burpees, verificas que passaste a ter dispon\u00edveis diferentes op\u00e7\u00f5es para usar o ritmo. Podes usar \"Progresso\" e deixar a aplica\u00e7\u00e3o escolher o melhor ritmo para ti, \"Tempo\" para fixares o teu tempo alvo, ou \"Ritmo\" para seres tu pr\u00f3prio a definir a velocidade dos beeps. Mais uma vez, ir\u00e1s seguir o ritmo. Isto vai-te parecer bastante f\u00e1cil no in\u00edcio, pois vamos perdendo velocidade quando fazemos um exerc\u00edcio por nossa conta, mas rapidamente se tornar\u00e1 mais desafiante manter o ritmo. Mesmo assim, vais continuar a esfor\u00e7ar-te, n\u00e3o querendo ser broken.<\/span><\/p><p><span style=\"font-weight: 400;\">Se usares a op\u00e7\u00e3o \"Progresso\", a aplica\u00e7\u00e3o dar-te-\u00e1 um tempo que \u00e9 apenas um pouco mais r\u00e1pido do que da \u00faltima vez. Dessa forma, dificilmente sentir\u00e1s a diferen\u00e7a, mas mesmo assim alcan\u00e7ar\u00e1s um novo PB.<\/span><\/p><p><span style=\"font-weight: 400;\">Claro que tamb\u00e9m usamos o M\u00e9todo Unbroken Goliaz de diferentes formas nos nossos <a href=\"https:\/\/goliaz.com\/pt\/tutorial-audios\/\">treinos \u00e1udio<\/a>, nos supersets de pesos, e nos desafios. <\/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-2bf14ca elementor-widget elementor-widget-spacer\" data-id=\"2bf14ca\" 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-fdd5858 elementor-widget elementor-widget-spacer\" data-id=\"fdd5858\" 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\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>O progresso \u00e9 um dos principais objetivos de quem investe tempo em fitness. Queremos ser mais r\u00e1pidos, mais fortes e mais explosivos. N\u00f3s disponibilizamos v\u00e1rias ferramentas para te ajudar a melhorar o teu desempenho.<\/p>","protected":false},"author":7,"featured_media":35677,"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":[128],"tags":[154,156,157,158],"class_list":["post-35676","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-coach","tag-personal-trainer","tag-ranks","tag-setup"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/posts\/35676"}],"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=35676"}],"version-history":[{"count":0,"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/posts\/35676\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/media\/35677"}],"wp:attachment":[{"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/media?parent=35676"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/categories?post=35676"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/tags?post=35676"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}