https://padlet.com/rafaelseco/planotreino2020 Plano de treino moderado a forte, pensado para ser feito todos os dias com uma pausa a cada 6 dias. Os exercícios tem a duração de 45 segundos, intercalados por intervalos de 15 segundos. Duração do plano de treino: 24 minutos. en-us 2020-06-17 20:55:33 UTC 2023-06-23 00:05:46 UTC hello@padlet.com rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631199998 Corrida, sem sair do sítio, com elevação dos joelhos (45 segundos)]]> 2020-06-17 20:59:10 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631199998 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631205579 15 segundos para relaxar os músculos das pernas]]> 2020-06-17 21:04:21 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631205579 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631212884 Corrida, sem sair do lugar, com calcanhares atrás (45 segundos)]]> 2020-06-17 21:12:24 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631212884 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631213012 15 segundos para relaxar os músculos das pernas]]> 2020-06-17 21:12:33 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631213012 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631213079 Jumping Jack normal (45 segundos)]]> 2020-06-17 21:12:36 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631213079 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631213261 15 segundos para relaxar os músculos das pernas]]> 2020-06-17 21:12:48 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631213261 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631213346 Saltar à corda (45 segundos)]]> 2020-06-17 21:12:54 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631213346 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631224872 15 segundos para relaxar os músculos das pernas]]> 2020-06-17 21:25:16 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631224872 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631228601 Joelho ao cotovelo do lado contrário e alternar (45 segundos)]]> 2020-06-17 21:29:30 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631228601 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631228688 15 segundos para descansar]]> 2020-06-17 21:29:37 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631228688 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631228757 Jumping Jack Cross (45 segundos)]]> 2020-06-17 21:29:43 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631228757 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631228891 15 segundos para descansar. Acaba o aquecimento, inicia-se o trabalho de membros superiores]]> 2020-06-17 21:29:51 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631228891 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631239775 Push Up's (45 segundos)]]> 2020-06-17 21:41:16 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631239775 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631239873 15 segundos de descanso]]> 2020-06-17 21:41:22 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631239873 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631240030 Push Up's com rotação (45 segundos)]]> 2020-06-17 21:41:32 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631240030 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631240143 15 segundos de descanso]]> 2020-06-17 21:41:39 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631240143 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631240268 Toque no ombro contrário em posição de prancha, alternadamente (45 segundos)]]> 2020-06-17 21:41:46 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631240268 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631240426 15 segundos de descanso]]> 2020-06-17 21:41:58 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631240426 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631240478 Tríceps no banco (objetivo: 30 repetições em 45 segundos)]]> 2020-06-17 21:42:01 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631240478 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631240628 15 segundos de descanso]]> 2020-06-17 21:42:11 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631240628 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631240724 Flexões com pernas apoiadas num banco (objetivo: 45 segundos sem parar)]]> 2020-06-17 21:42:17 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631240724 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631241122 15 segundos de descanso]]> 2020-06-17 21:42:36 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631241122 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631241231 Trabalho com pesos de 5 a 10 Kg (45 segundos)]]> 2020-06-17 21:42:45 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631241231 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631241389 15 segundos de descanso. Acaba o trabalho específico de membros superiores e inicia-se o trabalho do corpo todo, em sintonia]]> 2020-06-17 21:42:58 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631241389 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631276031 Abdominais (45 segundos)]]> 2020-06-17 22:27:11 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631276031 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631276176 15 segundos de descanso]]> 2020-06-17 22:27:21 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631276176 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631276264 Abdominais oblíquos (45 segundos)]]> 2020-06-17 22:27:26 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631276264 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631276352 15 segundos de descanso]]> 2020-06-17 22:27:33 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631276352 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631276435 Bicycle Crunch (45 segundos)]]> 2020-06-17 22:27:39 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631276435 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631276526 15 segundos de descanso]]> 2020-06-17 22:27:45 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631276526 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631276603 Prancha com saltos alternados a pés juntos (45 segundos)]]> 2020-06-17 22:27:50 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631276603 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631276759 15 segundos de descanso]]> 2020-06-17 22:28:03 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631276759 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631276819 Mountain Climbers a um ritmo elevado (45 segundos)]]> 2020-06-17 22:28:08 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631276819 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631276871 15 segundos de descanso]]> 2020-06-17 22:28:13 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631276871 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631276982 Burpees (objetivo: 30 burpees em 45 segundos)]]> 2020-06-17 22:28:25 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631276982 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631277042 15 segundos de descanso. Fim do trabalho geral e início da última etapa do plano de treino: membros inferiores]]> 2020-06-17 22:28:31 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631277042 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631295427 Lunges com salto (45 segundos sem parar)]]> 2020-06-17 22:54:43 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631295427 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631295661 15 segundos de pausa]]> 2020-06-17 22:55:08 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631295661 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631295740 Agachamento na parede (45 segundos e controlar bem a respiração)]]> 2020-06-17 22:55:14 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631295740 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631295823 15 segundos de pausa]]> 2020-06-17 22:55:22 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631295823 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631295885 Lunge com afundo lateral, alternado (45 segundos)]]> 2020-06-17 22:55:29 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631295885 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631295940 15 segundos de pausa]]> 2020-06-17 22:55:34 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631295940 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631296067 Box jump (45 segundos)]]> 2020-06-17 22:55:44 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631296067 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631296219 15 segundos de pausa]]> 2020-06-17 22:55:57 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631296219 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631296277 Jump squats (45 segundos e privilegiar o agachamento)]]> 2020-06-17 22:56:03 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631296277 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631296331 15 segundos de pausa]]> 2020-06-17 22:56:09 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631296331 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631296384 Skaters num ritmo mais baixo e privilegiar a técnica (45 segundos)]]> 2020-06-17 22:56:14 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631296384 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631296442 15 segundos de pausa. Fim do trabalho ao nível dos membros inferiores e passagem aos alongamentos para terminar o plano de treino]]> 2020-06-17 22:56:19 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631296442 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631307563 2020-06-17 23:12:37 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631307563 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631307595 2020-06-17 23:12:39 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631307595 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631307679 2020-06-17 23:12:47 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631307679 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631307704 2020-06-17 23:12:49 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631307704 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631307728 2020-06-17 23:12:51 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631307728 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631307751 2020-06-17 23:12:53 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631307751 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631307770 2020-06-17 23:12:54 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631307770 rafaelseco https://padlet.com/rafaelseco/planotreino2020/wish/631311550 Total de 24 exercícios (sem os alongamentos), organizados de maneira a tirar o máximo partido do nosso corpo.]]> 2020-06-17 23:18:20 UTC https://padlet.com/rafaelseco/planotreino2020/wish/631311550