{"id":26928,"date":"2023-05-05T08:46:24","date_gmt":"2023-05-05T11:46:24","guid":{"rendered":"https:\/\/www.hipertrofia.org\/blog\/?p=26928"},"modified":"2023-05-05T08:46:24","modified_gmt":"2023-05-05T11:46:24","slug":"treino-apenas-com-halteres-para-fazer-em-casa","status":"publish","type":"post","link":"https:\/\/www.hipertrofia.org\/blog\/2023\/05\/05\/treino-apenas-com-halteres-para-fazer-em-casa\/","title":{"rendered":"Treino apenas com halteres para fazer em casa"},"content":{"rendered":"<p>O treino apenas com halteres para fazer em casa que veremos a seguir tem 5 sess\u00f5es por semana e pode ser feito por at\u00e9 12 semanas.<\/p>\n<p>Ap\u00f3s este per\u00edodo, voc\u00ea pode querer considerar aumentar o volume do treino, o peso dos halteres que est\u00e1 usando ou procurar instala\u00e7\u00f5es que ofere\u00e7am mais variedade de equipamentos com peso (como uma academia).<\/p>\n<p>O programa requer que voc\u00ea treine 5 dias por semana. Os dias em que voc\u00ea decide treinar s\u00e3o completamente a seu crit\u00e9rio. Apenas certifique-se de incorporar 2 dias de descanso ou recupera\u00e7\u00e3o ativa.<\/p>\n<p>O objetivo do programa \u00e9 hipertrofia (constru\u00e7\u00e3o de massa muscular). Claro, se voc\u00ea preferir us\u00e1-lo para ajudar na perda de gordura, isso tamb\u00e9m \u00e9 completamente aceit\u00e1vel. Apenas certifique-se de ajustar sua ingest\u00e3o cal\u00f3rica de acordo.<\/p>\n<p>Mantenha os per\u00edodos de descanso entre as s\u00e9ries em torno de 60 segundos para este treino.<\/p>\n<h2>Resumo do treino<\/h2>\n<table>\n<tbody>\n<tr>\n<th>Objetivo Principal<\/th>\n<td>Hipertrofia<\/td>\n<\/tr>\n<tr>\n<th>Tipo de Treino<\/th>\n<td>Divis\u00e3o semanal<\/td>\n<\/tr>\n<tr>\n<th>N\u00edvel de treinamento<\/th>\n<td>Iniciante\/Intermedi\u00e1rio<\/td>\n<\/tr>\n<tr>\n<th>Dura\u00e7\u00e3o do Programa<\/th>\n<td>12 semanas<\/td>\n<\/tr>\n<tr>\n<th>Dias por Semana<\/th>\n<td>5<\/td>\n<\/tr>\n<tr>\n<th>Tempo por Treino<\/th>\n<td>45-60 minutos<\/td>\n<\/tr>\n<tr>\n<th>Equipamento Necess\u00e1rio<\/th>\n<td>Peso corporal e halteres<\/td>\n<\/tr>\n<tr>\n<th>G\u00eanero Alvo<\/th>\n<td>Masculino e Feminino<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>Dia 1: Treino de peito, ombros e tr\u00edceps com halteres<\/h2>\n<table>\n<thead>\n<tr>\n<th>Exerc\u00edcio<\/th>\n<th>S\u00e9ries<\/th>\n<th>Repeti\u00e7\u00f5es<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><a href=\"https:\/\/www.hipertrofia.org\/blog\/2018\/10\/15\/supino-com-halteres\/\">Supino com halteres<\/a><\/td>\n<td>5<\/td>\n<td>8-10<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/www.hipertrofia.org\/blog\/2018\/08\/11\/supino-inclinado\/\">Supino inclinado com halteres<\/a><\/td>\n<td>4<\/td>\n<td>8-10<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/www.hipertrofia.org\/blog\/2020\/04\/18\/como-fazer-supino-em-casa-sem-banco-supino-chao\/\">Supino ch\u00e3o com halteres<\/a><\/td>\n<td>3<\/td>\n<td>8-12<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/www.hipertrofia.org\/blog\/2018\/11\/13\/desenvolvimento-com-halteres\/\">Desenvolvimento com halteres<\/a><\/td>\n<td>4<\/td>\n<td>8-10<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/www.hipertrofia.org\/blog\/2017\/09\/16\/elevacao-lateral\/\">Eleva\u00e7\u00e3o lateral com halteres<\/a><\/td>\n<td>3<\/td>\n<td>8-12<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/www.hipertrofia.org\/blog\/2018\/10\/30\/triceps-coice\/\">Tr\u00edceps coice<\/a><\/td>\n<td>3<\/td>\n<td>8-12<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>Dia 2: Treino de pernas e abd\u00f4men com halteres<\/h2>\n<table>\n<thead>\n<tr>\n<th>Exerc\u00edcio<\/th>\n<th>S\u00e9ries<\/th>\n<th>Repeti\u00e7\u00f5es<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><a href=\"https:\/\/www.hipertrofia.org\/blog\/2019\/01\/17\/agachamento-livre-com-halteres-execucao-correta-com-video\/\">Agachamento com halteres<\/a><\/td>\n<td>4<\/td>\n<td>8-10<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/www.hipertrofia.org\/blog\/2019\/01\/17\/stiff-com-halteres-execucao-correta-com-video\/\">Stiff com halteres<\/a><\/td>\n<td>4<\/td>\n<td>8-10<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/www.hipertrofia.org\/blog\/2018\/09\/21\/exercicio-afundo\/\">Afundo com halteres<\/a><\/td>\n<td>4<\/td>\n<td>8-10 (cada)<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/www.hipertrofia.org\/blog\/2023\/03\/28\/elevacao-de-panturrilhas-em-pe\/\">Eleva\u00e7\u00e3o de panturrilha com halteres<\/a><\/td>\n<td>4<\/td>\n<td>20<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/www.hipertrofia.org\/blog\/2019\/02\/19\/abdominal-reto-como-executar-o-exercicio-corretamente\/\">Abdominal com peso do corpo<\/a><\/td>\n<td>3<\/td>\n<td>20<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/www.hipertrofia.org\/blog\/2020\/11\/21\/prancha-lateral\/\">Prancha lateral<\/a><\/td>\n<td>3<\/td>\n<td>20 seg (cada)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>Dia 3: Treino de costas e b\u00edceps com Halteres<\/h2>\n<table>\n<tbody>\n<tr>\n<th>Exerc\u00edcio<\/th>\n<th>S\u00e9ries<\/th>\n<th>Repeti\u00e7\u00f5es<\/th>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/www.hipertrofia.org\/blog\/2019\/01\/17\/remada-curvada-com-halteres-execucao-correta-com-video\/\">Remada curvada com halteres<\/a><\/td>\n<td>4<\/td>\n<td>8-12<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/www.hipertrofia.org\/blog\/2018\/09\/13\/remada-unilateral-serrote\/\">Remada serrote com halteres<\/a><\/td>\n<td>4<\/td>\n<td>8-12 Cada<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/www.hipertrofia.org\/blog\/2020\/04\/28\/rosca-direta-com-halteres-execucao-correta-musculos-usados-e-beneficios\/\">Rosca direta com halteres<\/a><\/td>\n<td>3<\/td>\n<td>10-15<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/www.hipertrofia.org\/blog\/2018\/07\/09\/rosca-martelo\/\">Rosca martelo com halteres<\/a><\/td>\n<td>3<\/td>\n<td>10-15<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>Dia 4: Treino de pernas e abd\u00f4men com halteres<\/h2>\n<table>\n<tbody>\n<tr>\n<th>Exerc\u00edcio<\/th>\n<th>S\u00e9ries<\/th>\n<th>Repeti\u00e7\u00f5es<\/th>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/www.hipertrofia.org\/blog\/2019\/01\/17\/agachamento-livre-com-halteres-execucao-correta-com-video\/\">Agachamento com halteres<\/a><\/td>\n<td>4<\/td>\n<td>8-10<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/www.hipertrofia.org\/blog\/2019\/01\/17\/levantamento-terra-com-halteres\/\">Levantamento terra com halteres<\/a><\/td>\n<td>4<\/td>\n<td>8-10<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/www.hipertrofia.org\/blog\/2016\/03\/11\/agachamento-bulgaro-como-fazer-e-para-que-serve\/\">Agachamento b\u00falgaro com halteres<\/a><\/td>\n<td>3<\/td>\n<td>8-12 Cada<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/www.hipertrofia.org\/blog\/2022\/12\/16\/exercicio-elevacao-de-quadril\/\">Eleva\u00e7\u00e3o de quadril com halteres<\/a><\/td>\n<td>4<\/td>\n<td>10-15<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/www.hipertrofia.org\/blog\/2023\/03\/28\/elevacao-de-panturrilhas-em-pe\/\">Eleva\u00e7\u00e3o de panturrilha com halteres<\/a><\/td>\n<td>4<\/td>\n<td>20<\/td>\n<\/tr>\n<tr>\n<td>Abdominal obl\u00edquo com halteres<\/td>\n<td>3<\/td>\n<td>15 Cada<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/www.hipertrofia.org\/blog\/2019\/02\/18\/exercicio-prancha\/\">Prancha<\/a><\/td>\n<td>3<\/td>\n<td>20 Segundos<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>Dia 5: Treino completo de superiores com halteres<\/h2>\n<table>\n<tbody>\n<tr>\n<th>Exerc\u00edcio<\/th>\n<th>S\u00e9ries<\/th>\n<th>Repeti\u00e7\u00f5es<\/th>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/www.hipertrofia.org\/blog\/2018\/09\/13\/remada-unilateral-serrote\/\">Remada serrote com halteres<\/a><\/td>\n<td>4<\/td>\n<td>8-10 Cada<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/www.hipertrofia.org\/blog\/2018\/11\/01\/desenvolvimento-arnold\/\">Desenvolvimento arnold<\/a><\/td>\n<td>4<\/td>\n<td>8-10<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/www.hipertrofia.org\/blog\/2018\/08\/11\/supino-inclinado\/\">Supino inclinado com halteres<\/a><\/td>\n<td>4<\/td>\n<td>8-12<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/www.hipertrofia.org\/blog\/2019\/01\/17\/remada-curvada-com-halteres-execucao-correta-com-video\/\">Remada curvada com halteres<\/a><\/td>\n<td>3<\/td>\n<td>8-12<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/www.hipertrofia.org\/blog\/2018\/09\/05\/rosca-alternada\/\">Rosca alternada com halteres<\/a><\/td>\n<td>2<\/td>\n<td>8-12<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/www.hipertrofia.org\/blog\/2018\/07\/11\/rosca-francesa\/\">Rosca francesa com halteres<\/a><\/td>\n<td>3<\/td>\n<td>8-12<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/www.hipertrofia.org\/blog\/2018\/08\/29\/encolhimento\/\">Encolhimento com halteres<\/a><\/td>\n<td>3<\/td>\n<td>12-15<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"excerpt":{"rendered":"<p>Este programa de treino com halteres requer apenas um tipo de equipamento e \u00e9 perfeito para quem deseja construir massa muscular em casa.<\/p>\n","protected":false},"author":48391,"featured_media":26938,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1209],"tags":[],"class_list":["post-26928","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-treinos-para-hipertrofia"],"_links":{"self":[{"href":"https:\/\/www.hipertrofia.org\/blog\/wp-json\/wp\/v2\/posts\/26928","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.hipertrofia.org\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.hipertrofia.org\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.hipertrofia.org\/blog\/wp-json\/wp\/v2\/users\/48391"}],"replies":[{"embeddable":true,"href":"https:\/\/www.hipertrofia.org\/blog\/wp-json\/wp\/v2\/comments?post=26928"}],"version-history":[{"count":0,"href":"https:\/\/www.hipertrofia.org\/blog\/wp-json\/wp\/v2\/posts\/26928\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.hipertrofia.org\/blog\/wp-json\/wp\/v2\/media\/26938"}],"wp:attachment":[{"href":"https:\/\/www.hipertrofia.org\/blog\/wp-json\/wp\/v2\/media?parent=26928"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.hipertrofia.org\/blog\/wp-json\/wp\/v2\/categories?post=26928"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.hipertrofia.org\/blog\/wp-json\/wp\/v2\/tags?post=26928"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}