Dicas de Treino Modelando o Corpo Feminino utilizando Musculação + Aeróbio

Modelando o Corpo Feminino utilizando Musculação + Aeróbio

A maioria das mulheres que me procuram para um trabalho personalizado querem emagrecer e tonificar, ou aumentar pernas e glúteo, não esquecendo é claro, d ...

A maioria das mulheres que me procuram para um trabalho personalizado querem emagrecer e tonificar, ou aumentar pernas e glúteo, não esquecendo é claro, d ...

A maioria das mulheres que me procuram para um trabalho personalizado querem emagrecer e tonificar, ou aumentar pernas e glúteo, não esquecendo é claro, do abdômen definido.

Primeiro é preciso identificar a formação corporal de cada pessoa, pois muitas vezes para conseguir dar o visual de uma cintura modelada é necessário aumentar o volume do glúteo e das coxas, em outras, apenas reduzir a circunferência abdominal e tonificar glúteo e coxas

Leia também:

Construindo ABDÔMEN de Aço…
Construindo GLÚTEOS de Aço
Construindo PERNAS de Aço…

Converse com seu personal ou instrutor para identificar qual é a sua formação corporal e assim, poderá dar um rumo correto em seus treinos.

Vou dar um exemplo básico de como podemos realizar um treinamento, focando os objetivos citados acima.

Aeróbio

Todos os dias deve iniciar o treinamento com um trabalho aeróbio de intensidade média:

5 minutos de Bike; 5 minutos de Esteira; 5 Minutos de Elíptico ou Step Alongamentos leves, não focar no aumento da flexibilidade. MUSCULAÇÃO

Treine forte buscando sempre a execução correta, nunca acabe um treino sentindo que poderia realizar tudo novamente.

Caso necessite ou deseje reduzir gordura, realizar todos os dias um trabalho aeróbio de baixa intensidade:

10 minutos de Bike; 10 minutos de Esteira; 5 minutos de Elíptico ou Step; Alongamentos moderados a forte, focando flexibilidade e relaxamento.

Sugiro um treinamento com a seguinte distribuição e a organização dos exercício (fica a critério dos profissionais dos locais onde realizam os treinos).

Segunda-feira

Aeróbio + Pernas, Glúteo (1 exercício) e Panturrilha + Aeróbio (opcional);

Terça-feira

Aeróbio + Peito, Costas e Abdômen + Aeróbio (opcional);

Quarta-feira

Aeróbio + Ombro, Bíceps e Tríceps + Aeróbio (opcional);

Quinta-feira

Aeróbio + Pernas,  Glúteo (1 exercício, diferente do de segunda) e Panturrilha+ Aeróbio (opcional);

Sexta-feira

Aeróbio + Peito, Costas e Abdômen + Aeróbio (opcional);

Sábado

Aeróbio + Ombro, Bíceps e Tríceps + Aeróbio (opcional).

Para ajudar na elaboração do treino, separamos um treino para cada grupo muscular, acesse aqui:

.IRPP_ruby , .IRPP_ruby .postImageUrl , .IRPP_ruby .centered-text-area { height: 130px; position: relative; } .IRPP_ruby , .IRPP_ruby:hover , .IRPP_ruby:visited , .IRPP_ruby:active { border:0!important; } .IRPP_ruby .clearfix:after { content: ""; display: table; clear: both; } .IRPP_ruby { display: block; transition: background-color 250ms; webkit-transition: background-color 250ms; width: 100%; opacity: 1; transition: opacity 250ms; webkit-transition: opacity 250ms; background-color: #E74C3C; box-shadow: 0 1px 2px rgba(0, 0, 0, 0.17); -moz-box-shadow: 0 1px 2px rgba(0, 0, 0, 0.17); -o-box-shadow: 0 1px 2px rgba(0, 0, 0, 0.17); -webkit-box-shadow: 0 1px 2px rgba(0, 0, 0, 0.17); } .IRPP_ruby:active , .IRPP_ruby:hover { opacity: 1; transition: opacity 250ms; webkit-transition: opacity 250ms; background-color: #C0392B; } .IRPP_ruby .postImageUrl { background-position: center; background-size: cover; float: left; margin: 0; padding: 0; width: 31.59%; } .IRPP_ruby .centered-text-area { float: right; width: 65.65%; padding:0; margin:0; } .IRPP_ruby .centered-text { display: table; height: 130px; left: 0; top: 0; padding:0; margin:0; } .IRPP_ruby .IRPP_ruby-content { display: table-cell; margin: 0; padding: 0 74px 0 0px; position: relative; vertical-align: middle; width: 100%; } .IRPP_ruby .ctaText { border-bottom: 0 solid #fff; color: #F1C40F; font-size: 13px; font-weight: bold; letter-spacing: .125em; margin: 0; padding: 0; } .IRPP_ruby .postTitle { color: #141414; font-size: 16px; font-weight: 600; margin: 0; padding: 0; } .IRPP_ruby .ctaButton { background: url(https://www.dicasdetreino.com.br/wp-content/plugins/intelly-related-posts-pro/assets/images/next-arrow.png)no-repeat; display: inline-block; height: 130px; width: 54px; } .IRPP_ruby .ctaButton { background-color: #E74C3C; margin-left: 10px; position: absolute; right: 0; top: 0; } .IRPP_ruby:after { content: ""; display: block; clear: both; } Construindo Abdômen de Aço .IRPP_ruby , .IRPP_ruby .postImageUrl , .IRPP_ruby .centered-text-area { height: 130px; position: relative; } .IRPP_ruby , .IRPP_ruby:hover , .IRPP_ruby:visited , .IRPP_ruby:active { border:0!important; } .IRPP_ruby .clearfix:after { content: ""; display: table; clear: both; } .IRPP_ruby { display: block; transition: background-color 250ms; webkit-transition: background-color 250ms; width: 100%; opacity: 1; transition: opacity 250ms; webkit-transition: opacity 250ms; background-color: #E74C3C; box-shadow: 0 1px 2px rgba(0, 0, 0, 0.17); -moz-box-shadow: 0 1px 2px rgba(0, 0, 0, 0.17); -o-box-shadow: 0 1px 2px rgba(0, 0, 0, 0.17); -webkit-box-shadow: 0 1px 2px rgba(0, 0, 0, 0.17); } .IRPP_ruby:active , .IRPP_ruby:hover { opacity: 1; transition: opacity 250ms; webkit-transition: opacity 250ms; background-color: #C0392B; } .IRPP_ruby .postImageUrl { background-position: center; background-size: cover; float: left; margin: 0; padding: 0; width: 31.59%; } .IRPP_ruby .centered-text-area { float: right; width: 65.65%; padding:0; margin:0; } .IRPP_ruby .centered-text { display: table; height: 130px; left: 0; top: 0; padding:0; margin:0; } .IRPP_ruby .IRPP_ruby-content { display: table-cell; margin: 0; padding: 0 74px 0 0px; position: relative; vertical-align: middle; width: 100%; } .IRPP_ruby .ctaText { border-bottom: 0 solid #fff; color: #F1C40F; font-size: 13px; font-weight: bold; letter-spacing: .125em; margin: 0; padding: 0; } .IRPP_ruby .postTitle { color: #141414; font-size: 16px; font-weight: 600; margin: 0; padding: 0; } .IRPP_ruby .ctaButton { background: url(https://www.dicasdetreino.com.br/wp-content/plugins/intelly-related-posts-pro/assets/images/next-arrow.png)no-repeat; display: inline-block; height: 130px; width: 54px; } .IRPP_ruby .ctaButton { background-color: #E74C3C; margin-left: 10px; position: absolute; right: 0; top: 0; } .IRPP_ruby:after { content: ""; display: block; clear: both; } Construindo Glúteos de Aço .IRPP_ruby , .IRPP_ruby .postImageUrl , .IRPP_ruby .centered-text-area { height: 130px; position: relative; } .IRPP_ruby , .IRPP_ruby:hover , .IRPP_ruby:visited , .IRPP_ruby:active { border:0!important; } .IRPP_ruby .clearfix:after { content: ""; display: table; clear: both; } .IRPP_ruby { display: block; transition: background-color 250ms; webkit-transition: background-color 250ms; width: 100%; opacity: 1; transition: opacity 250ms; webkit-transition: opacity 250ms; background-color: #E74C3C; box-shadow: 0 1px 2px rgba(0, 0, 0, 0.17); -moz-box-shadow: 0 1px 2px rgba(0, 0, 0, 0.17); -o-box-shadow: 0 1px 2px rgba(0, 0, 0, 0.17); -webkit-box-shadow: 0 1px 2px rgba(0, 0, 0, 0.17); } .IRPP_ruby:active , .IRPP_ruby:hover { opacity: 1; transition: opacity 250ms; webkit-transition: opacity 250ms; background-color: #C0392B; } .IRPP_ruby .postImageUrl { background-position: center; background-size: cover; float: left; margin: 0; padding: 0; width: 31.59%; } .IRPP_ruby .centered-text-area { float: right; width: 65.65%; padding:0; margin:0; } .IRPP_ruby .centered-text { display: table; height: 130px; left: 0; top: 0; padding:0; margin:0; } .IRPP_ruby .IRPP_ruby-content { display: table-cell; margin: 0; padding: 0 74px 0 0px; position: relative; vertical-align: middle; width: 100%; } .IRPP_ruby .ctaText { border-bottom: 0 solid #fff; color: #F1C40F; font-size: 13px; font-weight: bold; letter-spacing: .125em; margin: 0; padding: 0; } .IRPP_ruby .postTitle { color: #141414; font-size: 16px; font-weight: 600; margin: 0; padding: 0; } .IRPP_ruby .ctaButton { background: url(https://www.dicasdetreino.com.br/wp-content/plugins/intelly-related-posts-pro/assets/images/next-arrow.png)no-repeat; display: inline-block; height: 130px; width: 54px; } .IRPP_ruby .ctaButton { background-color: #E74C3C; margin-left: 10px; position: absolute; right: 0; top: 0; } .IRPP_ruby:after { content: ""; display: block; clear: both; } Construindo Pernas de Aço .IRPP_ruby , .IRPP_ruby .postImageUrl , .IRPP_ruby .centered-text-area { height: 130px; position: relative; } .IRPP_ruby , .IRPP_ruby:hover , .IRPP_ruby:visited , .IRPP_ruby:active { border:0!important; } .IRPP_ruby .clearfix:after { content: ""; display: table; clear: both; } .IRPP_ruby { display: block; transition: background-color 250ms; webkit-transition: background-color 250ms; width: 100%; opacity: 1; transition: opacity 250ms; webkit-transition: opacity 250ms; background-color: #E74C3C; box-shadow: 0 1px 2px rgba(0, 0, 0, 0.17); -moz-box-shadow: 0 1px 2px rgba(0, 0, 0, 0.17); -o-box-shadow: 0 1px 2px rgba(0, 0, 0, 0.17); -webkit-box-shadow: 0 1px 2px rgba(0, 0, 0, 0.17); } .IRPP_ruby:active , .IRPP_ruby:hover { opacity: 1; transition: opacity 250ms; webkit-transition: opacity 250ms; background-color: #C0392B; } .IRPP_ruby .postImageUrl { background-position: center; background-size: cover; float: left; margin: 0; padding: 0; width: 31.59%; } .IRPP_ruby .centered-text-area { float: right; width: 65.65%; padding:0; margin:0; } .IRPP_ruby .centered-text { display: table; height: 130px; left: 0; top: 0; padding:0; margin:0; } .IRPP_ruby .IRPP_ruby-content { display: table-cell; margin: 0; padding: 0 74px 0 0px; position: relative; vertical-align: middle; width: 100%; } .IRPP_ruby .ctaText { border-bottom: 0 solid #fff; color: #F1C40F; font-size: 13px; font-weight: bold; letter-spacing: .125em; margin: 0; padding: 0; } .IRPP_ruby .postTitle { color: #141414; font-size: 16px; font-weight: 600; margin: 0; padding: 0; } .IRPP_ruby .ctaButton { background: url(https://www.dicasdetreino.com.br/wp-content/plugins/intelly-related-posts-pro/assets/images/next-arrow.png)no-repeat; display: inline-block; height: 130px; width: 54px; } .IRPP_ruby .ctaButton { background-color: #E74C3C; margin-left: 10px; position: absolute; right: 0; top: 0; } .IRPP_ruby:after { content: ""; display: block; clear: both; } Construindo Ombros de Aço .IRPP_ruby , .IRPP_ruby .postImageUrl , .IRPP_ruby .centered-text-area { height: 130px; position: relative; } .IRPP_ruby , .IRPP_ruby:hover , .IRPP_ruby:visited , .IRPP_ruby:active { border:0!important; } .IRPP_ruby .clearfix:after { content: ""; display: table; clear: both; } .IRPP_ruby { display: block; transition: background-color 250ms; webkit-transition: background-color 250ms; width: 100%; opacity: 1; transition: opacity 250ms; webkit-transition: opacity 250ms; background-color: #E74C3C; box-shadow: 0 1px 2px rgba(0, 0, 0, 0.17); -moz-box-shadow: 0 1px 2px rgba(0, 0, 0, 0.17); -o-box-shadow: 0 1px 2px rgba(0, 0, 0, 0.17); -webkit-box-shadow: 0 1px 2px rgba(0, 0, 0, 0.17); } .IRPP_ruby:active , .IRPP_ruby:hover { opacity: 1; transition: opacity 250ms; webkit-transition: opacity 250ms; background-color: #C0392B; } .IRPP_ruby .postImageUrl { background-position: center; background-size: cover; float: left; margin: 0; padding: 0; width: 31.59%; } .IRPP_ruby .centered-text-area { float: right; width: 65.65%; padding:0; margin:0; } .IRPP_ruby .centered-text { display: table; height: 130px; left: 0; top: 0; padding:0; margin:0; } .IRPP_ruby .IRPP_ruby-content { display: table-cell; margin: 0; padding: 0 74px 0 0px; position: relative; vertical-align: middle; width: 100%; } .IRPP_ruby .ctaText { border-bottom: 0 solid #fff; color: #F1C40F; font-size: 13px; font-weight: bold; letter-spacing: .125em; margin: 0; padding: 0; } .IRPP_ruby .postTitle { color: #141414; font-size: 16px; font-weight: 600; margin: 0; padding: 0; } .IRPP_ruby .ctaButton { background: url(https://www.dicasdetreino.com.br/wp-content/plugins/intelly-related-posts-pro/assets/images/next-arrow.png)no-repeat; display: inline-block; height: 130px; width: 54px; } .IRPP_ruby .ctaButton { background-color: #E74C3C; margin-left: 10px; position: absolute; right: 0; top: 0; } .IRPP_ruby:after { content: ""; display: block; clear: both; } Construindo Peitoral de Aço .IRPP_ruby , .IRPP_ruby .postImageUrl , .IRPP_ruby .centered-text-area { height: 130px; position: relative; } .IRPP_ruby , .IRPP_ruby:hover , .IRPP_ruby:visited , .IRPP_ruby:active { border:0!important; } .IRPP_ruby .clearfix:after { content: ""; display: table; clear: both; } .IRPP_ruby { display: block; transition: background-color 250ms; webkit-transition: background-color 250ms; width: 100%; opacity: 1; transition: opacity 250ms; webkit-transition: opacity 250ms; background-color: #E74C3C; box-shadow: 0 1px 2px rgba(0, 0, 0, 0.17); -moz-box-shadow: 0 1px 2px rgba(0, 0, 0, 0.17); -o-box-shadow: 0 1px 2px rgba(0, 0, 0, 0.17); -webkit-box-shadow: 0 1px 2px rgba(0, 0, 0, 0.17); } .IRPP_ruby:active , .IRPP_ruby:hover { opacity: 1; transition: opacity 250ms; webkit-transition: opacity 250ms; background-color: #C0392B; } .IRPP_ruby .postImageUrl { background-position: center; background-size: cover; float: left; margin: 0; padding: 0; width: 31.59%; } .IRPP_ruby .centered-text-area { float: right; width: 65.65%; padding:0; margin:0; } .IRPP_ruby .centered-text { display: table; height: 130px; left: 0; top: 0; padding:0; margin:0; } .IRPP_ruby .IRPP_ruby-content { display: table-cell; margin: 0; padding: 0 74px 0 0px; position: relative; vertical-align: middle; width: 100%; } .IRPP_ruby .ctaText { border-bottom: 0 solid #fff; color: #F1C40F; font-size: 13px; font-weight: bold; letter-spacing: .125em; margin: 0; padding: 0; } .IRPP_ruby .postTitle { color: #141414; font-size: 16px; font-weight: 600; margin: 0; padding: 0; } .IRPP_ruby .ctaButton { background: url(https://www.dicasdetreino.com.br/wp-content/plugins/intelly-related-posts-pro/assets/images/next-arrow.png)no-repeat; display: inline-block; height: 130px; width: 54px; } .IRPP_ruby .ctaButton { background-color: #E74C3C; margin-left: 10px; position: absolute; right: 0; top: 0; } .IRPP_ruby:after { content: ""; display: block; clear: both; } Construindo Tríceps de Aço .IRPP_ruby , .IRPP_ruby .postImageUrl , .IRPP_ruby .centered-text-area { height: 130px; position: relative; } .IRPP_ruby , .IRPP_ruby:hover , .IRPP_ruby:visited , .IRPP_ruby:active { border:0!important; } .IRPP_ruby .clearfix:after { content: ""; display: table; clear: both; } .IRPP_ruby { display: block; transition: background-color 250ms; webkit-transition: background-color 250ms; width: 100%; opacity: 1; transition: opacity 250ms; webkit-transition: opacity 250ms; background-color: #E74C3C; box-shadow: 0 1px 2px rgba(0, 0, 0, 0.17); -moz-box-shadow: 0 1px 2px rgba(0, 0, 0, 0.17); -o-box-shadow: 0 1px 2px rgba(0, 0, 0, 0.17); -webkit-box-shadow: 0 1px 2px rgba(0, 0, 0, 0.17); } .IRPP_ruby:active , .IRPP_ruby:hover { opacity: 1; transition: opacity 250ms; webkit-transition: opacity 250ms; background-color: #C0392B; } .IRPP_ruby .postImageUrl { background-position: center; background-size: cover; float: left; margin: 0; padding: 0; width: 31.59%; } .IRPP_ruby .centered-text-area { float: right; width: 65.65%; padding:0; margin:0; } .IRPP_ruby .centered-text { display: table; height: 130px; left: 0; top: 0; padding:0; margin:0; } .IRPP_ruby .IRPP_ruby-content { display: table-cell; margin: 0; padding: 0 74px 0 0px; position: relative; vertical-align: middle; width: 100%; } .IRPP_ruby .ctaText { border-bottom: 0 solid #fff; color: #F1C40F; font-size: 13px; font-weight: bold; letter-spacing: .125em; margin: 0; padding: 0; } .IRPP_ruby .postTitle { color: #141414; font-size: 16px; font-weight: 600; margin: 0; padding: 0; } .IRPP_ruby .ctaButton { background: url(https://www.dicasdetreino.com.br/wp-content/plugins/intelly-related-posts-pro/assets/images/next-arrow.png)no-repeat; display: inline-block; height: 130px; width: 54px; } .IRPP_ruby .ctaButton { background-color: #E74C3C; margin-left: 10px; position: absolute; right: 0; top: 0; } .IRPP_ruby:after { content: ""; display: block; clear: both; } Construindo Costas de Aço .IRPP_ruby , .IRPP_ruby .postImageUrl , .IRPP_ruby .centered-text-area { height: 130px; position: relative; } .IRPP_ruby , .IRPP_ruby:hover , .IRPP_ruby:visited , .IRPP_ruby:active { border:0!important; } .IRPP_ruby .clearfix:after { content: ""; display: table; clear: both; } .IRPP_ruby { display: block; transition: background-color 250ms; webkit-transition: background-color 250ms; width: 100%; opacity: 1; transition: opacity 250ms; webkit-transition: opacity 250ms; background-color: #E74C3C; box-shadow: 0 1px 2px rgba(0, 0, 0, 0.17); -moz-box-shadow: 0 1px 2px rgba(0, 0, 0, 0.17); -o-box-shadow: 0 1px 2px rgba(0, 0, 0, 0.17); -webkit-box-shadow: 0 1px 2px rgba(0, 0, 0, 0.17); } .IRPP_ruby:active , .IRPP_ruby:hover { opacity: 1; transition: opacity 250ms; webkit-transition: opacity 250ms; background-color: #C0392B; } .IRPP_ruby .postImageUrl { background-position: center; background-size: cover; float: left; margin: 0; padding: 0; width: 31.59%; } .IRPP_ruby .centered-text-area { float: right; width: 65.65%; padding:0; margin:0; } .IRPP_ruby .centered-text { display: table; height: 130px; left: 0; top: 0; padding:0; margin:0; } .IRPP_ruby .IRPP_ruby-content { display: table-cell; margin: 0; padding: 0 74px 0 0px; position: relative; vertical-align: middle; width: 100%; } .IRPP_ruby .ctaText { border-bottom: 0 solid #fff; color: #F1C40F; font-size: 13px; font-weight: bold; letter-spacing: .125em; margin: 0; padding: 0; } .IRPP_ruby .postTitle { color: #141414; font-size: 16px; font-weight: 600; margin: 0; padding: 0; } .IRPP_ruby .ctaButton { background: url(https://www.dicasdetreino.com.br/wp-content/plugins/intelly-related-posts-pro/assets/images/next-arrow.png)no-repeat; display: inline-block; height: 130px; width: 54px; } .IRPP_ruby .ctaButton { background-color: #E74C3C; margin-left: 10px; position: absolute; right: 0; top: 0; } .IRPP_ruby:after { content: ""; display: block; clear: both; } Construindo Bíceps de Aço

Espero que tenham gostado, um grande abraço e até o próximo post!!!

apareceu primeiro em Dicas de Treino

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