Surfada®️ Quadro de Tabatas by https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741 Fitness & Performance indoor en-us 2024-04-06 15:03:18 UTC 2024-04-18 10:58:09 UTC hello@padlet.com https://padlet.net/icons/png/1f938-2642.png joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248905 https://www.youtube.com/watch?v=sN6XgeeyXlk]]> 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248905 Tabata 4min: o que é? joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248907 Treino intervalado 8x(20seg exercício +10seg intervalo)]]> 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248907 📋 "Plano de Treino - DIA 9" joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248908 Aquecimento + Circuito por estações + Alongamentos
🤸‍♂️🧘🏻‍♀️FAZER EXERCÍCIO 20min]]> 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248908 📋 "Plano de Treino - DIA 10" joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248909 Aquecimento + Circuito por estações + Alongamentos
🤸‍♂️🧘🏻‍♀️FAZER EXERCÍCIO 20min]]> 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248909 📋 "Plano de Treino - DIA 11" joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248910 Aquecimento + Circuito por estações + Alongamentos
🤸‍♂️🧘🏻‍♀️FAZER EXERCÍCIO 20min]]> 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248910 📋 "Plano de Treino - DIA 1" ✅Aquecimento + Circuito por estações + Alongamentos 🧘🏻‍♀️🤸‍♂️FAZER EXERCÍCIO 30min joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248911 http://moodle.ag-sg.net/mod/resource/view.php?id=24812  ]]> 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248911 📋 "Plano de Treino - DIA 2" joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248912 http://moodle.ag-sg.net/mod/resource/view.php?id=24812   ]]> 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248912 joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248913 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248913 📋"Tabata 7 minutos" joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248914 🎦 🕺🤸‍♂️ FAZER EXERCÍCIO 7min, COM VÍDEO
Realizar a tarefa acompanhando o Video, ao ritmo que conseguirem
Raparigas- https://youtu.be/Yy5mb3q95Uc
Rapazes- https://youtu.be/9UYblFuRL0c
]]> 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248914 📋 "Plano de Treino - DIA 3 e 4" joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248915 http://moodle.ag-sg.net/mod/resource/view.php?id=24812 ]]> 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248915 📋 "Plano de Treino - DIA 5" joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248916 http://moodle.ag-sg.net/mod/resource/view.php?id=24812 ]]> 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248916 📋 "Plano de Treino - DIA 6" joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248917 http://moodle.ag-sg.net/mod/resource/view.php?id=24812 ]]> 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248917 📋 "Plano de Treino - DIA 7" joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248919 Aquecimento + Circuito por estações + Alongamentos
🤸‍♂️🧘🏻‍♀️FAZER EXERCÍCIO 30min
http://moodle.ag-sg.net/mod/resource/view.php?id=24812 ]]> 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248919 📋 "Plano de Treino - DIA 8" joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248920 Aquecimento + Circuito por estações + Alongamentos
🤸‍♂️🧘🏻‍♀️FAZER EXERCÍCIO 20min
http://moodle.ag-sg.net/mod/resource/view.php?id=24812 ]]> 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248920 joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248921 Intermédio - super-heróis]]> 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248921 joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248922 https://www.wikihow.com/Do-the-7-Minute-Workout]]> 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248922 joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248924 https://www.youtube.com/watch?v=xmdgZRbm5RE]]> 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248924 joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248925 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248925 joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248926 Dance tabata - Malasia]]> 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248926 Som para PLANO DE TREINO joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248927 (Tabata 4 min, depois do Aquecimento)]]> 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248927 joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248928 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248928 joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248929 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248929 joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248930 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248930 joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248931 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248931 joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248932 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248932 joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248933 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248933 Som para Plano de treino completo joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248934 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248934 joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248935 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248935 joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248936 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248936 📋 HIIT "Tabata 7 min"? joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248937 Treino intervalado 13x(30seg exercício +10seg intervalo) Treino intervalado de alta intensidade TABATA Antes de começar, deves fazer exercícios de aquecimento e alongamento
O Treino com Tabata, com música sincronizada nos bpm (batimentos por minuto) coincidentes com os batimentos do coração, inclui um instrutor com a voz de comando e o cronómetro, que informa qual é o próximo Exercício, quando Iniciar e Parar: exercícios de 30 segundos, com 10 segundos de intervalo de repouso.

O 7 Minute Workout (Treino de condição física de 7 minutos) consiste em:
  1. Jumping jacks (polichinelos)
  2. Wall sits (sentar contra a parede)
  3. Push-ups (Flexões de braços)
  4. Abdominal crunches (Flexões abdominais)
  5. Step-ups onto a chair (subir na cadeira)
  6. Squats (Agachamentos)
  7. Triceps dips on a chair (Flexões de antebraços Tríceps com  cadeira)
  8. Planks (Pranchas)
  9. High knees/running in place (Joelhos altos / correr no lugar)
  10. Lunges (Afundos à frente)
  11. Push-ups and rotations (Flexões e rotações)
  12. Side plank Left (Prancha lateral esquerda)
  13. Side plank Right (Prancha lateral direita)
https://www.youtube.com/watch?v=iGZUw_fn0X0
]]> 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248937 Tutorial: como medir a Fc joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248938 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248938 joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248940 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248940 📝 TESTE PRÁTICO! Qual é a tua Frequência Cardíaca, em repouso? joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248941
  • Tens de estar sentado.
  • Conta durante um minuto as pulsações do teu coração.
  • Escreve a tua Fc em repouso
  • Envia por mensagem da tua Equipa de EF Teams
    • ]]>     2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248941     Quiz - Supermatik DESPORTO > 2º CICLO joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248942 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248942 Jogo dedicado aos alunos que estão lesionados: joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248944 https://www.1001jogos.pt/desporto/rio-2016-olympic-games]]> 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248944 📝 TESTE PRÁTICO 2! Qual é a tua Frequência Cardíaca, em exercício? joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248945
  • Tens de fazer a Tabata de 7 minutos.
  • Logo a seguir a terminar: Conta durante um minuto as pulsações do teu coração.
  • Escreve a tua Fc em exercício.
  • Envia por mensagem do teu grupo de trabalho assíncrono no Teams
    • ]]>     2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248945     Medição da Fc: cronómetro 1 minuto joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248946 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248946 📋 "Quiz – Jogos Pré-desportivos" Recurso Escola Virtual joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248947 
    ⬇️<CLICA AQUI ABAIXO>⬇️
    ]]>     2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248947     Tabatas 4min joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248948 kids - AQUECIMENTO]]> 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248948 joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248949 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248949 joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248950 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248950 Aquecimento: JOGO Just Dance joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248952 🕹🎦 🕺 4min: Just Dance Summer Party - Kung Fu Fighting
    https://www.youtube.com/watch?v=3blcf82Ck8A
    ]]>     2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248952     Fitness e Dança: 20 min joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248953 com a CM de TV]]> 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248953 joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248954 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248954 📋 Aquecimento: JOGO "DanceCentral - Party Rock" joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248955 🕹🎦 🕺 3min
     https://www.youtube.com/watch?v=6Im2BAxsX24]]>     2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248955     Aquecimento a Dançar joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248956 Imitar o vídeo. São 5 minutos, sempre de seguida, sem pausa. ]]> 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248956 📋Trabalho de grupo: Faz o exercício do VÍDEO "TikTok Shuffle" joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248958 🎦 🕺 3x 30seg
    Vê o vídeo e treina 3x os passos.
    RAPAZ fácil: Tens de saber o passo do  [1min30" até 1min50"]
    RAPARIGA fácil: Tens de saber o passo do [6min30" até 6min46"]
    _🎧_
    RAPAZ difícil: Tens de saber o passo do  [5min20" até 5min40"]
    RAPARIGA difícil: Tens de saber o passo do [3min15" até 3min30"]
    <TikTok/ shuffle dance>
    https://www.youtube.com/watch?v=pi_gJipMiww]]>     2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248958     joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248959 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248959 joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248960 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248960 joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248961 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248961 Dança do Carnaval do Panda joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248962 Panda e Os Caricas  "Sou Uma Taça"    
    Letra:  Taça Chaleira Colher Colherão    Prato fundo Prato raso Garfinho    Faca do pão      Saleiro Açúcareiro Batedeira Panela de Pressão  

    Sou uma taça Uma chaleira Uma colher Um colherão  Um prato fundo  Um prato raso Sou um garfinho  Faca do pão  Sou um saleiro Açucareiro Uma batedeira Panela de pressão  #PandaeOsCaricas​

    ]]>     2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248962     joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248963 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248963 Tabata 12min joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248964 Nível Avançado]]> 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248964 joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248965 https://www.youtube.com/watch?v=iGZUw_fn0X0]]> 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248965 Alongamentos: 5 min joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248967 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248967 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248968 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248968 https://www.youtube.com/watch?v=O8kIKX6Lmjg joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248970 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248970 Tabatas kids joaobrogueiraf1922 https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248971 2024-04-06 15:03:18 UTC https://padlet.com/joaobrogueiraf1922/mis2vohd9hmid741/wish/2945248971