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{"id":4843,"date":"2020-07-17T11:48:53","date_gmt":"2020-07-17T14:48:53","guid":{"rendered":"https:\/\/meutreinoperfeito.com.br\/?p=4843"},"modified":"2020-10-24T08:15:50","modified_gmt":"2020-10-24T11:15:50","slug":"treino-em-casa-para-iniciantes-feminino-2","status":"publish","type":"post","link":"https:\/\/meutreinoperfeito.com.br\/2020\/07\/17\/treino-em-casa-para-iniciantes-feminino-2\/","title":{"rendered":"Treino em casa para iniciantes feminino"},"content":{"rendered":"\n

Fazer atividade f\u00edsica em casa \u00e9 a uma forma mais f\u00e1cil e segura de transformar seu corpo! Com um treino para ser feito em casa para iniciantes feminino<\/strong>, voc\u00ea vai conseguir ganhar massa magra, tornear suas pernas e emagrecer.<\/p>\n\n\n\n

Lembre-se tamb\u00e9m que se voc\u00ea tiver qualquer d\u00favida ou dificuldade sobre os exerc\u00edcios, voc\u00ea poder\u00e1 acessar nosso site, se cadastrar e falar com um personal trainer ou nutricionista.<\/em><\/p>\n\n\n\n

<\/p>\n\n\n\n

Como fazer esse treino feminino para iniciantes<\/strong>?<\/h2>\n\n\n\n
Para come\u00e7ar uma rotina de exerc\u00edcios f\u00edsicos, basta separar 15 a 20 minutos do seu dia e estabelecer uma s\u00e9rie de exerc\u00edcios que contemple o corpo todo: bra\u00e7os, pernas e tronco. Sugerimos que voc\u00ea inicie as atividades fazendo apenas o circuito somente 1 vez e depois v\u00e1 aumentando o n\u00famero progressivamente nos dias seguintes.<\/p>\n\n\n\n
<\/p>\n\n\n\n
\n<\/iframe>\n<\/div><\/figure>\n\n\n\n<p> <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Treino Iniciante Feminino<\/h2>\n\n\n\n<p><strong>Repita o circuito 3x  segundos com 10 segundos de descanso entre cada exerc\u00edcio.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/meutreinoperfeito.com.br\/2020\/06\/04\/deslocamento-lateral\/\">Deslocamento Lateral<\/a> \u2013 30 segundos<\/li><li><a href=\"https:\/\/meutreinoperfeito.com.br\/2020\/06\/04\/agachamento-dentro-e-fora\/\">Agachamento Dentro e Fora<\/a> \u2013 30 segundos<\/li><li><a href=\"https:\/\/meutreinoperfeito.com.br\/2020\/06\/04\/abducao-de-quadril-deitado\/\">Abdu\u00e7\u00e3o de Quadril Deitado<\/a> \u2013 30 segundos<\/li><li>Good Morning \u2013 Bom Dia \u00ac\u2013 30 segundos<\/li><li><a href=\"https:\/\/meutreinoperfeito.com.br\/2020\/06\/05\/elevacao-pelvica\/\">Eleva\u00e7\u00e3o P\u00e9lvica<\/a> Unilateral \u2013 30 segundos<\/li><li><a href=\"https:\/\/meutreinoperfeito.com.br\/2020\/06\/07\/prancha-lateral-2\/\">Prancha Lateral<\/a> \u2013 30 segundos<\/li><\/ul>\n\n\n\n<p> <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Veja tamb\u00e9m esse post super interessante<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed-wordpress wp-block-embed is-type-wp-embed is-provider-meu-treino-perfeito\"><div class=\"wp-block-embedwrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"gKRSjR5FIg\"><a href=\"https:\/\/meutreinoperfeito.com.br\/2020\/03\/05\/os-beneficios-da-atividade-fisica-para-o-cerebro\/\">Os benef\u00edcios da atividade f\u00edsica para o c\u00e9rebro<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"“Os benef\u00edcios da atividade f\u00edsica para o c\u00e9rebro” — Meu Treino Perfeito\" src=\"https:\/\/meutreinoperfeito.com.br\/2020\/03\/05\/os-beneficios-da-atividade-fisica-para-o-cerebro\/embed\/#?secret=krfShOKi9b#?secret=gKRSjR5FIg\" data-secret=\"gKRSjR5FIg\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p> <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Inscreva-se em nosso canal no youtube e tenha acesso a mais 500 v\u00eddeos de treinos e exerc\u00edcios. Confira!<\/h2>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embedwrapper\">\n<iframe loading=\"lazy\" title=\"Treino em casa para iniciantes feminino - 15\" width=\"640\" height=\"480\" src=\"https:\/\/www.youtube.com\/embed\/DmFPbariXgg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p> <\/p>\n\n\n\n<p> <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Precisando de ajuda para come\u00e7ar a fazer atividade f\u00edsica?<\/h2>\n\n\n\n<p>Para te ajudar come\u00e7ar (ou recome\u00e7ar ?) agora a treinar, o portal Meu Treino Perfeito est\u00e1 oferecendo <a href=\"https:\/\/meutreinoperfeito.com.br\/30-dias-gratis-de-personal-trainer-e-nutricionista-online\/\">07 DIAS GR\u00c1TIS<\/a> de <a href=\"https:\/\/meutreinoperfeito.com.br\/personal-trainer-online\/\">personal trainer<\/a> e tamb\u00e9m <a href=\"https:\/\/meutreinoperfeito.com.br\/nutricionista-online\/\">nutricionista online<\/a>.<\/p>\n\n\n\n<p>Voc\u00ea ter\u00e1 acesso \u00e0 um excelente programa de treinamento e tamb\u00e9m \u00e0 um plano alimentar. Tudo desenvolvido por especialistas que levar\u00e3o sempre em considera\u00e7\u00e3o o seu perfil e objetivo (emagrecimento, hipertrofia, condicionamento, sa\u00fade, etc).<\/p>\n\n\n\n<p>[button text=”Gostou?! Ent\u00e3o bora come\u00e7ar!” animate=”fadeInLeft” radius=”10″ icon=”icon-star” link=”https:\/\/meutreinoperfeito.com.br\/30-dias-gratis-de-personal-trainer-e-nutricionista-online\/” target=”_blank” class=”conver_por_whatsapp”]<\/p>\n\n\n\n<p> <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">SIGA A GENTE<\/h2>\n\n\n\n<a href=\"https:\/\/www.facebook.com\/meutreinoperfeito\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/meutreinoperfeito.com.br\/wp-content\/uploads\/2020\/06\/Facebook-50x50-FT.png\" alt=\"\" class=\"wp-image-2991\" width=\"50\" height=\"50\"><\/a>  <a href=\"https:\/\/www.instagram.com\/meutreinoperfeito\/\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/meutreinoperfeito.com.br\/wp-content\/uploads\/2020\/06\/Instagram-50x50-FT.png\" alt=\"\" class=\"wp-image-2991\" width=\"50\" height=\"50\"><\/a>  <a href=\"https:\/\/twitter.com\/mtperfeito\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/meutreinoperfeito.com.br\/wp-content\/uploads\/2020\/06\/Twitter-50x50-FT.png\" alt=\"\" class=\"wp-image-2991\" width=\"50\" height=\"50\"><\/a>  <a href=\"https:\/\/www.youtube.com\/channel\/UCErmGE1vuq34cfKT5-s2r5A\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/meutreinoperfeito.com.br\/wp-content\/uploads\/2020\/06\/Youtube-50x50-FT.png\" alt=\"\" class=\"wp-image-2991\" width=\"50\" height=\"50\"><\/a>\n\n\n\n<p> <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">CURTA e COMPARTILHE!<\/h2>\n\n\n\n<p>Se voc\u00ea gostou das dicas fitness, por favor, ajude o canal curtindo e compartilhando.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fazer atividade f\u00edsica em casa \u00e9 a uma forma mais f\u00e1cil e segura de transformar<\/p>\n","protected":false},"author":1,"featured_media":4844,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[1890,1894,1909,1891,560],"tags":[113,133,675,568,795,1913,1912,1860,1893,1915,1914,1859,1871],"class_list":["post-4843","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tabata-treino-online","category-treino-feminino","category-treino-feminino-iniciante","category-treino-online-para-fazer-em-casa","category-treinos-online","tag-personal-trainer","tag-personal-trainer-online","tag-treine-em-casa","tag-treino-em-casa","tag-treino-feminino","tag-treino-feminino-iniciante","tag-treino-iniciante-feminino","tag-treino-online","tag-treino-para-fazer-em-casa","tag-treino-para-mulheres","tag-treino-para-mulheres-iniciante","tag-treino-tabata","tag-treino-tabata-online"],"_links":{"self":[{"href":"https:\/\/meutreinoperfeito.com.br\/wp-json\/wp\/v2\/posts\/4843","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/meutreinoperfeito.com.br\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/meutreinoperfeito.com.br\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/meutreinoperfeito.com.br\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/meutreinoperfeito.com.br\/wp-json\/wp\/v2\/comments?post=4843"}],"version-history":[{"count":0,"href":"https:\/\/meutreinoperfeito.com.br\/wp-json\/wp\/v2\/posts\/4843\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/meutreinoperfeito.com.br\/wp-json\/wp\/v2\/media\/4844"}],"wp:attachment":[{"href":"https:\/\/meutreinoperfeito.com.br\/wp-json\/wp\/v2\/media?parent=4843"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/meutreinoperfeito.com.br\/wp-json\/wp\/v2\/categories?post=4843"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/meutreinoperfeito.com.br\/wp-json\/wp\/v2\/tags?post=4843"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}