Sumário Prefácio .................................................................................................................................................... 11 Introdução ............................................................................................................................................... 13 Teoria do treinamento muscular ............................................................................................................. 17 1. Grupo: Peitorais ................................................................................................................................... 38 2. Grupo: Dorsais ................................................................................................................................... 74 3. Grupo: Ombros ................................................................................................................................. 108 4. Grupo: Bíceps ................................................................................................................................... 162 5. Grupo: Tríceps .................................................................................................................................. 182 6. Grupo: Antebraços ........................................................................................................................... 208 7. Grupo: Pernas .................................................................................................................................. 222 8. Grupo: Abdominais e lombares ........................................................................................................ 276 Apêndice 1 Movimentos com músculos principais e secundários em ........................313 cada articulação Apêndice 2 Dicionário de termos utilizados .......................................................................................... 316 Apêndice 3 Tabela de porcentagens e repetições ................................................................................ 321 Lista de exercícios ................................................................................................................................. 324
*UXSR 3HLWRUDLV
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6XEFOiYLR 3HLWRUDO PHQRU
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6XEHVFDSXODU &RUDFREUDTXLDO
%tFHSV EUDTXLDO
6HUUiWLO DQWHULRU
3HLWRUDO PDLRU DQWHULRU VXSHUILFLDO
&RUDFREUDTXLDO DQWHULRU SURIXQGR
2ULJHP FODYtFXOD SRUomR FODYLFXODU GHVGH D PHWDGH LQWHUQD DWp D IDFH DQWHULRU FRVWHODV H PHPEUDQD HVWHUQDO SRUomR HVWHUQRFRVWDO GHVGH DV FDUWLODJHQV H DSRQHXURVH GR UHWR DEGRPLQDO RX GR REOtTXR H[W SRUomR DEGRPLQDO GHVGH D SDUWH DQWHULRU GD EDLQKD GR UHWR
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,QVHUomR ~PHUR FULVWD GR WXEpUFXOR PDLRU
3ULQFLSDLV IXQo}HV DQWHYHUVmR GR EUDoR PDQXWHQomR GD
3ULQFLSDLV IXQo}HV DQWHYHUVmR GR EUDoR VH HVWLYHU HP
FDEHoD XPHUDO QD DUWLFXODomR H FRODERUDomR QD DGXomR FRQIRUPH D SRVLomR GH SDUWLGD
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6XEHVFDSXODU DQWHULRU SURIXQGR
%tFHSV EUDTXLDO DQWHULRU VXSHUILFLDO
2ULJHP HVFiSXOD IRVVD VXEHVFDSXODU
9HU ´%tFHSVµ
,QVHUomR ~PHUR WXEpUFXOR PHQRU H SDUWH SUR[LPDO GH VXD FULVWD
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6HUUiWLO DQWHULRU DQWHULRU SURIXQGR
2ULJHP FRVWHODV D
2ULJHP FRVWHODV JHUDOPHQWH QDV SULPHLUDV
,QVHUomR HVFiSXOD DSyILVHV FRUDFRLGHV
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3ULQFLSDLV IXQo}HV URWDomR UHEDL[DPHQWR GD HVFiSXOD H HVWDELOL]DomR
DWp R LQIHULRU
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3HLWRUDO 3HVR OLYUH
6XSLQR
3HLWRUDO PDLRU
'HOWRLGH
7UtFHSV
&RUDFREUDTXLDO
6XEHVSHFXODU
6HUUiWLO DQWHULRU
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9DULDQWHV
0mRV MXQWDV SHJDGD IHFKDGD 0~VFXORV HQYROYLGRV
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0mRV VHSDUDGDV SHJDGD DEHUWD
0mRV MXQWDV H FRWRYHORV IL[RV
0~VFXORV HQYROYLGRV
0~VFXORV HQYROYLGRV
SHLWRUDO GHOWRLGH DQWHULRU H WUtFHSV
GHOWRLGH DQWHULRU WUtFHSV H SHLWRUDO
([HFXomR
([HFXomR
D ~QLFD GLIHUHQoD p XPD PDLRU VHSDUD omR HQWUH DV PmRV TXH GHVORFD SDUWH GR WUDEDOKR SDUD R 'HOWRLGH H R VXEWUDL GR WUtFHSV 2EYLDPHQWH Ki XPD DPSOLWXGH PHQRU (P WHRULD WDPEpP DX[LOLD D H[ SDQGLU D FDL[D WRUiFLFD YHU H[HUFtFLR QHFHVVLWDQGR GH XPD SURIXQGD LQVSLUDomR DR EDL[DU D EDUUD
GHYH VHU UHDOL]DGD FRPR QR VXSLQR FRP PmRV MXQWDV PDV QHVWH FDVR RV FRWRYH ORV VH PRYHP DR ODGR GR WURQFR H D EDUUD VH DEDL[D DWp DV ~OWLPDV FRVWHODV LQIHULR UHV 'HVVH PRGR SDUWH GR WUDEDOKR GR SHLWRUDO UHSHUFXWH QR RPEUR H QR WUtFHSV e SRUWDQWR XPD YDULDQWH SHVDGD GR ´VX SLQR IUDQFrVµ YHU H[HUFtFLR ´7UtFHSVµ
3HLWRUDO 3HVR OLYUH
6XSLQR LQFOLQDGR
'HOWRLGH DQWHULRU 3HLWRUDO PDLRU
&RUDFREUDTXLDO 7UtFHSV
&RUDFREUDTXLDO 6XEHVFDSXODU 6HUUiWLO DQWHULRU
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9DULDQWHV
&RP KDOWHUHV
0~VFXORV HQYROYLGRV
SHLWRUDO PDLRU iUHD FODYLFXODU WUtFHSV H GHOWRLGH DQWHULRU ([HFXomR
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SHLWRUDO PDLRU iUHD FODYLFXODU WUtFHSV H GHOWRLGH DQWHULRU H H[WHULRU ([HFXomR
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3HLWRUDO 3HVR OLYUH
6XSLQR GHFOLQDGR 3HLWRUDO PDLRU
6HUUiWLO DQWHULRU
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6XEHVFDSXODU &RUDFREUDTXLDO 7UtFHSV
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9DULDQWHV
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SHLWRUDO PDLRU iUHD LQIHULRU WUtFHSV H GHOWRLGH DQWHULRU ([HFXomR
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(UURV IUHTXHQWHV JUDQGH GHFOLQDomR GR EDQFR
SHVR HP H[FHVVR H SUiWLFD H[FHVVLYD GR H[HUFtFLR
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SHLWRUDO PDLRU iUHD LQIHULRU WUtFHSV H GHOWRLGH LQIHULRU ([HFXomR
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3HLWRUDO 3HVR OLYUH
6XSLQR FRP KDOWHUHV
3HLWRUDO PDLRU 'HOWRLGH DQWHULRU
7UtFHSV
7UtFHSV &RUDFREUDTXLDO
6XEHVFDSXODU 6HUUiWLO DQWHULRU
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9DULDQWHV
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