{"id":38032,"date":"2023-07-31T11:30:57","date_gmt":"2023-07-31T11:30:57","guid":{"rendered":"https:\/\/goliaz.com\/?p=38032"},"modified":"2025-03-12T16:42:52","modified_gmt":"2025-03-12T16:42:52","slug":"tutorial-supersets","status":"publish","type":"post","link":"https:\/\/goliaz.com\/pt\/tutorial-supersets\/","title":{"rendered":"The Weights Supersets"},"content":{"rendered":"
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Tutorial<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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OS SUPERSETS DE PESOS<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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O treino com pesos \u00e9 um excelente complemento \u00e0 tua experi\u00eancia Goliaz Bodyweight. \u00c9 tamb\u00e9m divertido. Vamos!<\/span><\/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

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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

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Na sec\u00e7\u00e3o Pesos, encontras o cart\u00e3o Supersets. Pressiona-o para acederes \u00e0 lista de exerc\u00edcios de pesos. Nos Supersets, trabalhas um exerc\u00edcio espec\u00edfico de cada vez. Nota que a abordagem de treino nos Supersets mistura um exerc\u00edcio espec\u00edfico com um determinado Workout (protocolo de treino).<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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DICA<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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S\u00f3 deves come\u00e7ar a treinar com pesos sozinho se j\u00e1 tiveres sido instru\u00eddo profissionalmente sobre a t\u00e9cnica correta.<\/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

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DICA<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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Faz sempre o aquecimento. Antes de levantares um peso, faz pelo menos cinco minutos de exerc\u00edcio aer\u00f3bico para aqueceres os m\u00fasculos e os tornares flex\u00edveis. Al\u00e9m disso, antes de come\u00e7ares o treino, deves aquecer, fazendo primeiro algumas repeti\u00e7\u00f5es do exerc\u00edcio escolhido utilizando um peso mais leve. Lembra-te de que uma t\u00e9cnica adequada \u00e9 sempre mais importante do que levantar pesos elevados.<\/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

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DICA<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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Nunca uses pesos pesados quando est\u00e1s a treinar sozinho.<\/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

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Escolhendo tu exerc\u00edcio<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Neste ecr\u00e3, abre-se uma longa lista de Exerc\u00edcios. Quando clicas, por exemplo, em BARBELL CURLS, acontecer\u00e1 uma de duas coisas: ser-te-\u00e1 pedido que fa\u00e7as uma avalia\u00e7\u00e3o, caso nunca a tenhas feito antes; ver\u00e1s a lista de Workouts poss\u00edveis para o exerc\u00edcio escolhido, caso j\u00e1 tenhas feito a avalia\u00e7\u00e3o anteriormente.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Avalia\u00e7\u00f5es nos Supersets<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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No ecr\u00e3 de avalia\u00e7\u00e3o, carrega em COME\u00c7AR.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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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. <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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DICA<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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Com as AVALIA\u00c7\u00d5ES DE SUPERSETS queremos determinar o qu\u00e3o forte \u00e9s para este exerc\u00edcio em particular e, portanto, saber qual o peso inicial que deves usar mais tarde nos SUPERSETS deste exerc\u00edcio.<\/span><\/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

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DICA<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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Deves escolher um peso que te permita fazer entre 10 e 15 repeti\u00e7\u00f5es. Se conseguires fazer mais de 15 repeti\u00e7\u00f5es, isso significa que o peso que escolheste para realizar a avalia\u00e7\u00e3o foi baixo. Se n\u00e3o conseguires fazer pelo menos 10 repeti\u00e7\u00f5es, ent\u00e3o o peso que escolheste foi demasiado elevado. Tenta encontrar o peso ideal para este teste. Podes ter de fazer mais do que uma tentativa, por isso n\u00e3o te canses demasiado.<\/span><\/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

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Depois de premires COME\u00c7AR, a voz guiar-te-\u00e1 atrav\u00e9s da avalia\u00e7\u00e3o. Quando a voz te disser para te colocares na LOW POSITION (posi\u00e7\u00e3o baixa), colocas-te na posi\u00e7\u00e3o inicial da repeti\u00e7\u00e3o. Nota que podes ter de adaptar a posi\u00e7\u00e3o inicial para alguns exerc\u00edcios, por exemplo, THRUSTERS ou BACK SQUATS, em que a LOW POSITION \u00e9 a posi\u00e7\u00e3o mais baixa do agachamento. Sempre que ouvires LIFT, vais executar a parte conc\u00eantrica da repeti\u00e7\u00e3o. Quando ouvires LOW vais fazer a parte exc\u00eantrica.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Depois de conclu\u00edres a tua avalia\u00e7\u00e3o, informar\u00e1s qual o peso que utilizaste e quantas repeti\u00e7\u00f5es conseguiste fazer com esse peso. <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Agora, quando visitares novamente o teu m\u00f3dulo SUPERSETS, ver\u00e1s que j\u00e1 tens v\u00e1rios WORKOUTS dispon\u00edveis para o exerc\u00edcio BARBELL CURLS.<\/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

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Workouts de Supersets<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Nesta lista, ver\u00e1s v\u00e1rios WORKOUTS. Cada WORKOUT incluir\u00e1 sempre 5 sets. Aqui tamb\u00e9m ser\u00e1s informado sobre o n\u00famero de repeti\u00e7\u00f5es inclu\u00eddas em cada s\u00e9rie e sobre qual o protocolo utilizado (CONDICIONAMENTO, HIPERTROFIA ou FOR\u00c7A).<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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DICA<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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Os tr\u00eas protocolos principais do treino com pesos:<\/span><\/p>

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

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

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  • For\u00e7a: Levantar pesos pesados com poucas repeti\u00e7\u00f5es, com o foco no aumento da for\u00e7a muscular.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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    Como exemplo, clica no BASAWAH.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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    Agora tens uma vis\u00e3o mais clara do WORKOUT. Como podes ver, j\u00e1 te foi definido um peso inicial. Se, por algum motivo, quiseres alterar este peso, podes faz\u00ea-lo no seletor superior.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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    Se, por exemplo, j\u00e1 n\u00e3o treinas h\u00e1 algum tempo e perdeste alguma for\u00e7a, podes sempre clicar em \"Para atualizares o teu n\u00edvel atual, clica aqui.\" para fazer uma nova avalia\u00e7\u00e3o e atualizar o peso a utilizar.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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    Ok, agora pressiona COME\u00c7AR. Este treino tem um \u00e1udio associado, por isso tens de fazer o download do \u00e1udio antes de come\u00e7ar.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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    Com o bot\u00e3o CARREGAR WORKOUT na parte inferior do ecr\u00e3, descarrega agora o \u00e1udio do teu treino. Assim que este processo estiver conclu\u00eddo, o bot\u00e3o mostra COME\u00c7AR. Prime-o para come\u00e7ar o treino.
    <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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    A voz Goliaz vai dizer-te, para cada set, quantas repeti\u00e7\u00f5es deves fazer e em que posi\u00e7\u00e3o deves come\u00e7ar. Para o BASAWAH, temos: \"First set, repetitions: 8, low position. 321 LIFT\": \"Primeira s\u00e9rie, repeti\u00e7\u00f5es: 8, posi\u00e7\u00e3o baixa. 321 LIFT\". Come\u00e7as ent\u00e3o o teu set. Segue a voz, ela vai dizer-te \"Lift\" e \"Low\".\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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    Depois de terminares todas as repeti\u00e7\u00f5es, \u00e9-te dito: \"Set complete. Rest.\", e o teu descanso come\u00e7a. Ao longo do \u00e1udio, em cada descanso, a voz diz-te quanto tempo falta para o in\u00edcio do pr\u00f3ximo set, para que saibas quando deves estar preparado para voltar aos pesos.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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    Se j\u00e1 n\u00e3o te for poss\u00edvel seguir as instru\u00e7\u00f5es num set, foste BROKEN nesse set. Faz uma pausa at\u00e9 ao in\u00edcio do pr\u00f3ximo set e tenta manter-te UNBROKEN novamente.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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    DICA<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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    O objetivo de todos os workouts com pesos \u00e9 manteres-te UNBROKEN em todos os sets. Se j\u00e1 n\u00e3o fores capaz de executar um exerc\u00edcio de forma perfeita, deves parar e recuperar at\u00e9 come\u00e7ares o set seguinte. No final, reporta esse set como BROKEN.<\/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

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    Quando tiveres realizado todos os sets, a Voz Goliaz diz-te \"Workout complete.\" e um popup na App pergunta-te quantos sets conseguiste realizar UNBROKEN. Em seguida, grava o Workout como habitualmente.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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    DICA<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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    S\u00f3 obter\u00e1s um Personal Best se, durante todo o workout, conseguires permanecer UNBROKEN na primeira vez que usares esse peso e se o peso for superior ao do teu anterior PB. Se foste UNBROKEN e alcan\u00e7aste um novo PB, vais aumentar o peso da pr\u00f3xima vez, lutando por um novo PB.\u00a0<\/span><\/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

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    O foco principal nos Supersets \u00e9 a efici\u00eancia. Em teoria, uma vez que encontres o teu peso ideal ANTES-DA-FALHA para cada combina\u00e7\u00e3o WORKOUT\/EXERC\u00cdCIO, estar\u00e1s a trabalhar os teus m\u00fasculos at\u00e9 \u00e0 exaust\u00e3o em 5 sets consecutivos - \u00e9 nas \u00faltimas repeti\u00e7\u00f5es de cada set que est\u00e1 o benef\u00edcio. Se usas pesos mais leves no m\u00e9todo de treino Supersets apenas pelo prazer de treinar com pesos, \u00e9 melhor evitares esta abordagem, pois est\u00e1s a perder o teu tempo - concentra-te noutros m\u00e9todos, como o bodyweight, por exemplo.<\/span><\/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":"

    O treino com pesos \u00e9 um excelente complemento \u00e0 tua experi\u00eancia Goliaz Bodyweight. \u00c9 tamb\u00e9m divertido. Vamos!<\/p>","protected":false},"author":7,"featured_media":38057,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","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":[154,156,157,158],"class_list":["post-38032","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tutorials","tag-coach","tag-personal-trainer","tag-ranks","tag-setup"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/posts\/38032"}],"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=38032"}],"version-history":[{"count":32,"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/posts\/38032\/revisions"}],"predecessor-version":[{"id":39658,"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/posts\/38032\/revisions\/39658"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/media\/38057"}],"wp:attachment":[{"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/media?parent=38032"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/categories?post=38032"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/tags?post=38032"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}