Treino ABC feminino

O que é treino ABC feminino?

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Quais as diferença entre o treino ABC feminino e masculino?

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Como montar um treino ABC feminino?

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Segunda

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Terça

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Quarta

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Quinta

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Sexta

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💪 Melhore seus resultados agora mesmo!!

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Treino ABC feminino

Descubra aqui a melhor divisão possível para mulheres. Confira agora mesmo! 👉

O que é treino ABC feminino?

O treino ABC feminino é uma abordagem eficaz que divide o treino em três dias, permitindo o trabalho de dois grupos musculares por sessão. Pensando nos principais objetivos das mulheres.

Quais as diferença entre o treino ABC feminino e masculino?

O treino ABC não possui diferenças significativas entre os sexos. Ambos podem colher benefícios dessa abordagem de treino, embora os programas devam ser adaptados às necessidades individuais.

Como montar um treino ABC feminino?

No caso das mulheres, existem vários tipos de boas divisões ABC, por exemplo.• A – quadríceps, adutores e panturrilha em pé;• B – membros superiores e abdômen;• C – posteriores de coxa, glúteo e panturrilha sentada.

Segunda

• Agachamento livre: 3x8; • Leg press: 3x8; • Afundo: 3x10; • Cadeira extensora: 3x12; • Cadeira adutora: 3x12; • Panturrilha em pé: 3x12; • Panturrilha sentada: 3x12.

Terça

• Puxador frente: 3x8; • Remada na pólia: 3x10; • Supino reto: 3x8; • Voador peitoral: 3x10; • Desenvolvimento: 3x8; • Elevação lateral: 3x10; • Rosca direta: 3x10; • Tríceps polia: 3x10.

Quarta

• Mesa flexora: 3x8; • Cadeira flexora: 3x8; • Stiff: 3x10; • Elevação pélvica; 3x8; • Cadeira abdutora: 3x 12; • Extensão de quadril na pólia: 3x 12; • Abdominal reto solo: 3x12: • Prancha: 3x30s

Quinta

O período de descanso pode ser implementado de duas maneiras: após os três dias consecutivos de treino, permitir um descanso no quarto dia, ou, alternativamente, após seis dias consecutivos, proporcionar um descanso no sétimo dia.

Sexta

O processo se inicia de novo com o treino A no calendário, conforme os dias feitos.

💪 Melhore seus resultados agora mesmo!!

Fique por dentro de todos os assuntos do mundo fitness. Visite nosso blog e potencialize o seu treino.