Treino em casa completo *todos os músculos*

Summary

This video script outlines a full-body home workout plan designed for training three times a week, alternating with aerobic exercises on off-days. The focus is on working all muscle groups with a lower volume per group but sufficient intensity. The routine includes ten exercises targeting various muscles, such as push-ups, squats, and tricep dips, with each exercise performed to failure. The plan is adaptable for different fitness levels, with recommendations for increasing intensity based on individual capacity. The script also emphasizes the importance of maintaining physical conditioning, boosting immunity, and enhancing productivity.

Takeaways

• 😀 Full-body training is done 3 times a week (Mondays, Wednesdays, Fridays) to target all muscle groups effectively.
• 😀 Focus on moderate volume per exercise to allow muscle stimulation without overtraining, aiming for 3 sets to failure per exercise.
• 😀 Rest between sets and exercises should be 1 to 2 minutes to maintain intensity and efficiency throughout the workout.
• 😀 Aerobic exercise (about 1 hour) on alternate days helps maintain insulin sensitivity and overall physical conditioning.
• 😀 Warm-up with 3 to 5 minutes of jumping jacks or stationary running to prepare the body for training.
• 😀 If a fixed bar is unavailable, a vertical pusher (using two chairs) can be used as a substitute for back exercises.
• 😀 Inclined push-ups target the lower chest, while declined push-ups focus on the upper chest.
• 😀 Bodyweight shoulder press can be performed with a handstand for advanced individuals or using a raised surface for modification.
• 😀 Triceps dips can be done at home using a chair or couch, making it a versatile triceps exercise.
• 😀 Use a backpack filled with weight (e.g., protein bags) for bicep curls and forearm extensions to add resistance in home workouts.
• 😀 Bulgarian split squats are great for targeting quads and glutes and can be performed using a chair or couch for elevation.
• 😀 One-legged stiff-legged deadlifts and unilateral calf raises (using a step or stairs) are excellent for targeting hamstrings and calves.
• 😀 Core exercises like leg raises, crunches, or planks help build abdominal strength and overall core stability.
• 😀 If you are highly conditioned, you can increase to 4 sets per exercise, but avoid exceeding that to maintain good frequency and prevent overtraining.
• 😀 Combining strength training with aerobic exercises promotes muscle retention, vitality, and overall physical well-being.

Q & A

What is the primary objective of the full-body training plan?

The primary objective is to stimulate all muscle groups three times a week with lower volume per group due to the higher frequency of training, ensuring that muscle mass is maintained even if the program extends for several weeks.

Why is aerobic exercise recommended on alternate days?

Aerobic exercise on alternate days helps maintain good insulin sensitivity, promote energy expenditure, and sustain overall physical conditioning, which complements the strength training.

How long should the warm-up last before starting the workout?

The warm-up should last 3 to 5 minutes, with activities like jumping jacks or stationary running to prepare the body for the workout.

What is the recommended rest time between sets and exercises?

The recommended rest time is between 1 to 2 minutes between sets and exercises to allow for adequate recovery without losing workout intensity.

What is the significance of doing 3 sets to failure for each exercise?

Performing 3 sets to failure ensures maximum intensity and muscle recruitment, promoting muscle growth and strength adaptation even with a lower volume of sets.

How can the workout be adapted for someone who is highly conditioned?

For someone highly conditioned, the workout can be adapted by increasing the number of sets to 4 per exercise. However, no more than 4 sets are recommended due to the high frequency of training.

What is the role of the 'vertical pusher' exercise?

The 'vertical pusher' is an alternative to pull-ups and targets the back and trapezius muscles. It involves using two chairs to support the arms in a push-up movement with the body in a vertical position.

What are the different push-up variations, and how do they affect the chest?

Inclined push-ups target the lower chest, while declined push-ups (head towards the floor) focus on the upper chest. Both variations help in developing the pectoral muscles from different angles.

Why is the Bulgarian squat recommended for targeting the legs and glutes?

The Bulgarian squat is a unilateral exercise that effectively targets the quadriceps and glutes, especially when performed using a chair or couch for elevation, which isolates the leg muscles.

What is the benefit of unilateral calf raises with a greater range of motion?

Unilateral calf raises performed on a step or stairs allow for a greater range of motion, which helps in better activation and development of the calf muscles.

How does the workout address core strength?

The workout includes exercises like crunches, leg raises, or planks, which target the core muscles, helping improve abdominal strength and overall stability.