https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa atividades físicas en-us 2022-07-12 02:10:08 UTC 2023-06-17 01:08:26 UTC hello@padlet.com https://padlet.net/icons/png/1f3cb-2640.png gislainyfernandes https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246443186  QUADRÍCEPS 
  Agachamento laxslon smith 
 Leg (pés afastados lento + juntos rápidos) 
 Cadeira extensora 
 Cadeira adutora + sumô 
 PANTURRILHA 
 Sentada (unilateral) lenta 
 Leg 
 Em pé 
 ABDÔMINAL 
Prancha]]> 2022-07-19 23:29:56 UTC https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246443186 gislainyfernandes https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246444874 GLÚTRO
 Cadeira abdutora (movimento + estática) 
 Elevação pélvica + sumô 
 Avanço (drop-set) 
 POSTERIOR 
 Cadeira flexora + stiff (unilateral) 
 Flexora em pé (drop-set) 
 Flexora deitada (lenta) 
 ABDÔMINAL OBLÍQUO ]]> 2022-07-19 23:34:01 UTC https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246444874 gislainyfernandes https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246446004 +1 dia de treino
QUADRÍCEPS 
  Agachamento laxslon smith 
 Leg (pés afastados lento + juntos rápidos) 
 Cadeira extensora 
 Cadeira adutora + sumô 
 PANTURRILHA 
 Sentada (unilateral) lenta 
 Leg 
 Em pé 
 ABDÔMINAL 
Prancha]]> 2022-07-19 23:36:50 UTC https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246446004 gislainyfernandes https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246447371 Treino de braços
TÓRAX
Peck deck
DOSAL
Remada baixa
TRÍCEPS
Barra
BÍCEPS
Barra livre
LOMBAR]]> 2022-07-19 23:40:01 UTC https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246447371 gislainyfernandes https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246450225 Resolvi mudar de academia. Nesse dia aí trenei glúteo, quadríceps e abdominais.  
GLÚTRO
 Cadeira abdutora (movimento + estática) 
 Elevação pélvica + sumô 
 Avanço (drop-set) 
 POSTERIOR 
 Cadeira flexora + stiff (unilateral) 
 Flexora em pé (drop-set) 
 Flexora deitada (lenta) 
 ABDÔMINAL OBLÍQUO]]> 2022-07-19 23:45:48 UTC https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246450225 gislainyfernandes https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246451425 Treininho da terça]]> 2022-07-19 23:48:01 UTC https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246451425 gislainyfernandes https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246452684 Braço e funcional
TÓRAX
Peck deck
DOSAL
Remada baixa
TRÍCEPS
Barra
BÍCEPS
Barra livre
LOMBAR
FUNCIONAL 
Bicicleta
polichinelo
pneu
jump]]> 2022-07-19 23:50:38 UTC https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246452684 gislainyfernandes https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246453846 +1 dia
QUADRÍCEPS 
  Agachamento laxslon smith 
 Leg (pés afastados lento + juntos rápidos) 
 Cadeira extensora 
 Cadeira adutora + sumô 
 PANTURRILHA 
 Sentada (unilateral) lenta 
 Leg 
 Em pé 
 ABDÔMINAL 
Prancha]]> 2022-07-19 23:53:08 UTC https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246453846 gislainyfernandes https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246455407 bem pesado mais foi ]]> 2022-07-19 23:55:59 UTC https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246455407 gislainyfernandes https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246457455 2022-07-19 23:59:23 UTC https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246457455 gislainyfernandes https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246459013 +1
QUADRÍCEPS 
  Agachamento laxslon smith 
 Leg (pés afastados lento + juntos rápidos) 
 Cadeira extensora 
 Cadeira adutora + sumô 
 PANTURRILHA 
 Sentada (unilateral) lenta 
 Leg 
 Em pé 
 ABDÔMINAL 
Prancha]]> 2022-07-20 00:02:12 UTC https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246459013 gislainyfernandes https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246460708 Um dos melhores dias pra mim]]> 2022-07-20 00:04:55 UTC https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246460708 gislainyfernandes https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246468480 PANTURRILHA 
 Sentada (unilateral) lenta 
 Leg 
 Em pé 
 ABDÔMINAL 
Prancha]]> 2022-07-20 00:16:57 UTC https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246468480 gislainyfernandes https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246470091 2022-07-20 00:19:02 UTC https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246470091 gislainyfernandes https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246471598 TÓRAX
Peck deck
DOSAL
Remada baixa
TRÍCEPS
Barra
BÍCEPS
Barra livre
LOMBAR]]> 2022-07-20 00:20:47 UTC https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246471598 gislainyfernandes https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246473257 15 segundos de um treino que durou quase 2 horas hahaha
GLÚTRO
 Cadeira abdutora (movimento + estática) 
 Elevação pélvica + sumô 
 Avanço (drop-set) 
 POSTERIOR 
 Cadeira flexora + stiff (unilateral) 
 Flexora em pé (drop-set) 
 Flexora deitada (lenta) 
 ABDÔMINAL OBLÍQUO]]> 2022-07-20 00:22:57 UTC https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246473257 gislainyfernandes https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246480611 GLÚTRO
 Cadeira abdutora (movimento + estática) 
 Elevação pélvica + sumô 
 Avanço (drop-set) 
Agachamento sumô (glúteo) 

]]> 2022-07-20 00:32:20 UTC https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246480611 gislainyfernandes https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246482217 Desafio concluído com sucesso!  
TÓRAX
Peck deck
DOSAL
Remada baixa
TRÍCEPS
Barra
BÍCEPS
Barra livre
LOMBAR]]> 2022-07-20 00:34:20 UTC https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246482217 gislainyfernandes https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246490824 Foi muito bom, consegui bater a meta e além disse me ajudou bastante no meu físico e na minha saúde metal pois fazer exercícios pra mim é terapia. ]]> 2022-07-20 00:44:49 UTC https://padlet.com/gislainyfernandes/ske3s9cwdkuvyvpa/wish/2246490824