{"id":29850,"date":"2024-10-07T11:38:15","date_gmt":"2024-10-07T09:38:15","guid":{"rendered":"https:\/\/behumax.com\/?p=29850"},"modified":"2024-10-08T10:44:18","modified_gmt":"2024-10-08T08:44:18","slug":"guia-de-entrenamiento-multigym-300-pro","status":"publish","type":"post","link":"https:\/\/behumax.com\/pt\/guia-de-entrenamiento-multigym-300-pro\/","title":{"rendered":"Guia de treino Multigym 300 PRO"},"content":{"rendered":"<section class=\"section\" id=\"section_144667257\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n<p>O <strong>Behumax Multigym 300 PRO<\/strong> \u00e9 uma m\u00e1quina de pesos multifun\u00e7\u00f5es concebida para oferecer uma grande variedade de exerc\u00edcios, permitindo-lhe trabalhar todos os grupos musculares a partir do conforto da sua casa ou centro de treino. Com uma estrutura compacta mas robusta, esta m\u00e1quina est\u00e1 equipada com v\u00e1rias esta\u00e7\u00f5es que permitem realizar exerc\u00edcios para o peito, costas, ombros, bra\u00e7os e pernas, adaptando-se perfeitamente tanto a principiantes como a utilizadores mais avan\u00e7ados.<\/p>\n<p><strong>Este programa de treino est\u00e1 estruturado para maximizar os benef\u00edcios do Multigym 300 PRO,<\/strong> O programa de treino de fitness da FIT \u00e9 um programa de treino di\u00e1rio que se concentra tanto na parte inferior como na parte superior do corpo, garantindo um desenvolvimento muscular equilibrado e uma melhoria da for\u00e7a e da resist\u00eancia. Ao longo da semana, os grupos musculares trabalhados s\u00e3o alternados para proporcionar o descanso necess\u00e1rio e evitar les\u00f5es por excesso de treino, permitindo-lhe progredir de forma segura e eficaz.<\/p>\n<p><strong>Siga este guia para tirar o m\u00e1ximo partido das capacidades da Multigym 300 PRO.<\/strong> e atingir os seus objectivos de fitness, quer pretenda aumentar a sua massa muscular, melhorar a sua tonifica\u00e7\u00e3o ou simplesmente manter-se em forma.<\/p>\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_144667257 {\n  padding-top: 5px;\n  padding-bottom: 5px;\n}\n<\/style>\n\t<\/section>\n\t\n\n\t<section class=\"section\" id=\"section_1319650203\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n<div class=\"row\"  id=\"row-786573714\">\n\n\n\t<div id=\"col-1600928388\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1264697589\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" style=\"margin:0px 0px -4px 0px;\">\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"1200\" src=\"https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-5-1.jpg\" class=\"attachment-original size-original\" alt=\"\" srcset=\"https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-5-1.jpg 1200w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-5-1-300x300.jpg 300w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-5-1-100x100.jpg 100w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-5-1-600x600.jpg 600w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-5-1-1024x1024.jpg 1024w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-5-1-150x150.jpg 150w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-5-1-768x768.jpg 768w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-5-1-60x60.jpg 60w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-5-1-90x90.jpg 90w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1264697589 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-124140394\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u00cdndice<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Alternar \u00cdndice\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Alternar<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #424242;color:#424242\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #424242;color:#424242\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/behumax.com\/pt\/guia-de-entrenamiento-multigym-300-pro\/#Lunes_Pecho_y_Piernas\" >Segunda-feira: Peito e pernas<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/behumax.com\/pt\/guia-de-entrenamiento-multigym-300-pro\/#Martes_Espalda_y_Biceps\" >Ter\u00e7a-feira: Costas e b\u00edceps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/behumax.com\/pt\/guia-de-entrenamiento-multigym-300-pro\/#Miercoles_Pecho_y_Piernas\" >Quarta-feira: Peito e pernas<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/behumax.com\/pt\/guia-de-entrenamiento-multigym-300-pro\/#Jueves_Hombros_y_Piernas\" >Quinta-feira: Ombros e pernas<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/behumax.com\/pt\/guia-de-entrenamiento-multigym-300-pro\/#Viernes_Pecho_Espalda_y_Piernas\" >Sexta-feira: Peito, costas e pernas<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/behumax.com\/pt\/guia-de-entrenamiento-multigym-300-pro\/#Semana_1_Reto_Multigym_300_PRO\" >Semana 1: Desafio Multigym 300 PRO<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/behumax.com\/pt\/guia-de-entrenamiento-multigym-300-pro\/#Consejos_Generales\" >Conselhos gerais<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Lunes_Pecho_y_Piernas\"><\/span><strong>Segunda-feira: Peito e pernas<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li><strong>Press\u00e3o no peito<\/strong>\n<ul>\n<li><strong>S\u00e9rie:<\/strong> 3<\/li>\n<li><strong>Repeti\u00e7\u00f5es:<\/strong> 10-12<\/li>\n<li><strong>Descri\u00e7\u00e3o:<\/strong> Utilize as almofadas frontais da m\u00e1quina para efetuar uma press\u00e3o no peito. Sente-se com as costas apoiadas e empurre as pegas para a frente, estendendo totalmente os bra\u00e7os. Regresse lentamente.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Pux\u00e3o do peito<\/strong>\n<ul>\n<li><strong>S\u00e9rie:<\/strong> 3<\/li>\n<li><strong>Repeti\u00e7\u00f5es:<\/strong> 10-12<\/li>\n<li><strong>Descri\u00e7\u00e3o:<\/strong> Coloque as m\u00e3os na barra superior e puxe para baixo at\u00e9 que a barra fique perto do seu peito. Mantenha as costas direitas e controle o movimento \u00e0 medida que sobe.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Exerc\u00edcio para abdutores<\/strong>\n<ul>\n<li><strong>S\u00e9rie:<\/strong> 3<\/li>\n<li><strong>Repeti\u00e7\u00f5es:<\/strong> 15<\/li>\n<li><strong>Descri\u00e7\u00e3o:<\/strong> Utilize a fun\u00e7\u00e3o de pernas da m\u00e1quina para trabalhar os abdutores, empurrando as almofadas para fora contra a resist\u00eancia.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p>\u00a0<\/p>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_1319650203 {\n  padding-top: 0px;\n  padding-bottom: 0px;\n}\n<\/style>\n\t<\/section>\n\t\n\n\t<section class=\"section\" id=\"section_39090170\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n<div class=\"row\"  id=\"row-914614866\">\n\n\n\t<div id=\"col-1510848982\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h2><span class=\"ez-toc-section\" id=\"Martes_Espalda_y_Biceps\"><\/span><strong>Ter\u00e7a-feira: Costas e b\u00edceps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li><strong>Remo baixo<\/strong>\n<ul>\n<li><strong>S\u00e9rie:<\/strong> 3<\/li>\n<li><strong>Repeti\u00e7\u00f5es:<\/strong> 10-12<\/li>\n<li><strong>Descri\u00e7\u00e3o:<\/strong> Sente-se no banco da frente, agarre as pegas laterais e puxe-as na dire\u00e7\u00e3o do abd\u00f3men. Mantenha as costas direitas durante todo o movimento.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Flex\u00e3o de b\u00edceps<\/strong>\n<ul>\n<li><strong>S\u00e9rie:<\/strong> 3<\/li>\n<li><strong>Repeti\u00e7\u00f5es:<\/strong> 10-12<\/li>\n<li><strong>Descri\u00e7\u00e3o:<\/strong> Utilizar a barra inferior da m\u00e1quina. De p\u00e9, com os cotovelos junto ao corpo, levante a barra em dire\u00e7\u00e3o aos ombros, dobrando os cotovelos.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Adutores<\/strong>\n<ul>\n<li><strong>S\u00e9rie:<\/strong> 3<\/li>\n<li><strong>Repeti\u00e7\u00f5es:<\/strong> 15<\/li>\n<li><strong>Descri\u00e7\u00e3o:<\/strong> Semelhante ao exerc\u00edcio dos abdutores, mas agora empurra para dentro com as pernas para trabalhar os adutores.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-732738531\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_2002339584\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1020\" height=\"1020\" src=\"https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-2-1-1024x1024.jpg\" class=\"attachment-large size-large\" alt=\"\" srcset=\"https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-2-1-1024x1024.jpg 1024w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-2-1-300x300.jpg 300w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-2-1-100x100.jpg 100w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-2-1-600x600.jpg 600w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-2-1-150x150.jpg 150w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-2-1-768x768.jpg 768w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-2-1-60x60.jpg 60w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-2-1-90x90.jpg 90w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-2-1.jpg 1200w\" sizes=\"auto, (max-width: 1020px) 100vw, 1020px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_2002339584 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_39090170 {\n  padding-top: 0px;\n  padding-bottom: 0px;\n}\n<\/style>\n\t<\/section>\n\t\n\n\t<section class=\"section\" id=\"section_1649394666\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n<div class=\"row\"  id=\"row-338376559\">\n\n\n\t<div id=\"col-998960421\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_961232042\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1020\" height=\"1020\" src=\"https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-3-1024x1024.jpg\" class=\"attachment-large size-large\" alt=\"\" srcset=\"https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-3-1024x1024.jpg 1024w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-3-300x300.jpg 300w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-3-100x100.jpg 100w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-3-600x600.jpg 600w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-3-150x150.jpg 150w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-3-768x768.jpg 768w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-3-60x60.jpg 60w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-3-90x90.jpg 90w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-3.jpg 1200w\" sizes=\"auto, (max-width: 1020px) 100vw, 1020px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_961232042 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1146565346\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h2><span class=\"ez-toc-section\" id=\"Miercoles_Pecho_y_Piernas\"><\/span><strong>Quarta-feira: Peito e pernas<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li><strong>Empreiteiro de peito<\/strong>\n<ul>\n<li><strong>S\u00e9rie:<\/strong> 3<\/li>\n<li><strong>Repeti\u00e7\u00f5es:<\/strong> 10-12<\/li>\n<li><strong>Descri\u00e7\u00e3o:<\/strong> Sente-se e agarre as pegas situadas ao seu lado. Junte os bra\u00e7os \u00e0 frente do peito, concentrando-se em contrair os m\u00fasculos peitorais.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Extens\u00e3o de tr\u00edceps<\/strong>\n<ul>\n<li><strong>S\u00e9rie:<\/strong> 3<\/li>\n<li><strong>Repeti\u00e7\u00f5es:<\/strong> 10-12<\/li>\n<li><strong>Descri\u00e7\u00e3o:<\/strong> Utilize a barra presa \u00e0 polia alta. Empurre para baixo mantendo os cotovelos junto ao corpo at\u00e9 os bra\u00e7os estarem totalmente esticados.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Extens\u00e3o de pernas<\/strong>\n<ul>\n<li><strong>S\u00e9rie:<\/strong> 3<\/li>\n<li><strong>Repeti\u00e7\u00f5es:<\/strong> 12-15<\/li>\n<li><strong>Descri\u00e7\u00e3o:<\/strong> Sente-se no banco com as pernas por baixo das almofadas e estenda as pernas para a frente, concentrando-se nos quadr\u00edceps.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_1649394666 {\n  padding-top: 0px;\n  padding-bottom: 0px;\n}\n<\/style>\n\t<\/section>\n\t\n\n\t<section class=\"section\" id=\"section_1698411733\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n<div class=\"row\"  id=\"row-348606113\">\n\n\n\t<div id=\"col-949811990\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h2><span class=\"ez-toc-section\" id=\"Jueves_Hombros_y_Piernas\"><\/span><strong>Quinta-feira: Ombros e pernas<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li><strong>Levantamento de ombros<\/strong>\n<ul>\n<li><strong>S\u00e9rie:<\/strong> 3<\/li>\n<li><strong>Repeti\u00e7\u00f5es:<\/strong> 10-12<\/li>\n<li><strong>Descri\u00e7\u00e3o:<\/strong> Sente-se e agarre as pegas superiores. Empurre para cima at\u00e9 os bra\u00e7os estarem totalmente esticados acima da cabe\u00e7a.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Curvatura do b\u00edceps sentado<\/strong>\n<ul>\n<li><strong>S\u00e9rie:<\/strong> 3<\/li>\n<li><strong>Repeti\u00e7\u00f5es:<\/strong> 10-12<\/li>\n<li><strong>Descri\u00e7\u00e3o:<\/strong> Sentado no banco, dobre os cotovelos para levantar a barra em dire\u00e7\u00e3o aos ombros.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-107836688\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_328820701\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1020\" height=\"1020\" src=\"https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-1-1024x1024.jpg\" class=\"attachment-large size-large\" alt=\"1 semana do desafio de constru\u00e7\u00e3o muscular\" srcset=\"https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-1-1024x1024.jpg 1024w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-1-300x300.jpg 300w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-1-100x100.jpg 100w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-1-600x600.jpg 600w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-1-150x150.jpg 150w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-1-768x768.jpg 768w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-1-60x60.jpg 60w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-1-90x90.jpg 90w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-1.jpg 1200w\" sizes=\"auto, (max-width: 1020px) 100vw, 1020px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_328820701 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_1698411733 {\n  padding-top: 0px;\n  padding-bottom: 0px;\n}\n<\/style>\n\t<\/section>\n\t\n\n\t<section class=\"section\" id=\"section_1540495861\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n<div class=\"row\"  id=\"row-1800343547\">\n\n\n\t<div id=\"col-895514914\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_216782935\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1020\" height=\"1020\" src=\"https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-Comienza-el-RETO-de-21-dias-de-musculacion-1024x1024.jpg\" class=\"attachment-large size-large\" alt=\"Multigym- 300 PRO Comece o DESAFIO de muscula\u00e7\u00e3o de 21 dias\" srcset=\"https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-Comienza-el-RETO-de-21-dias-de-musculacion-1024x1024.jpg 1024w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-Comienza-el-RETO-de-21-dias-de-musculacion-300x300.jpg 300w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-Comienza-el-RETO-de-21-dias-de-musculacion-100x100.jpg 100w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-Comienza-el-RETO-de-21-dias-de-musculacion-600x600.jpg 600w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-Comienza-el-RETO-de-21-dias-de-musculacion-150x150.jpg 150w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-Comienza-el-RETO-de-21-dias-de-musculacion-768x768.jpg 768w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-Comienza-el-RETO-de-21-dias-de-musculacion-60x60.jpg 60w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-Comienza-el-RETO-de-21-dias-de-musculacion-90x90.jpg 90w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/10\/Multigym-300-PRO-Comienza-el-RETO-de-21-dias-de-musculacion.jpg 1200w\" sizes=\"auto, (max-width: 1020px) 100vw, 1020px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_216782935 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-491125894\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h2><span class=\"ez-toc-section\" id=\"Viernes_Pecho_Espalda_y_Piernas\"><\/span><strong>Sexta-feira: Peito, costas e pernas<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li><strong>Press\u00e3o no peito<\/strong>\n<ul>\n<li><strong>S\u00e9rie:<\/strong> 3<\/li>\n<li><strong>Repeti\u00e7\u00f5es:<\/strong> 10-12<\/li>\n<li><strong>Descri\u00e7\u00e3o:<\/strong> Repetir o exerc\u00edcio de segunda-feira.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Remo baixo<\/strong>\n<ul>\n<li><strong>S\u00e9rie:<\/strong> 3<\/li>\n<li><strong>Repeti\u00e7\u00f5es:<\/strong> 10-12<\/li>\n<li><strong>Descri\u00e7\u00e3o:<\/strong> Repetir o exerc\u00edcio de ter\u00e7a-feira.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Flex\u00e3o de b\u00edceps<\/strong>\n<ul>\n<li><strong>S\u00e9rie:<\/strong> 3<\/li>\n<li><strong>Repeti\u00e7\u00f5es:<\/strong> 10-12<\/li>\n<li><strong>Descri\u00e7\u00e3o:<\/strong> Repita o exerc\u00edcio de ter\u00e7a-feira, desta vez assegurando um controlo perfeito em cada repeti\u00e7\u00e3o.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Extens\u00e3o de pernas<\/strong>\n<ul>\n<li><strong>S\u00e9rie:<\/strong> 3<\/li>\n<li><strong>Repeti\u00e7\u00f5es:<\/strong> 12-15<\/li>\n<li><strong>Descri\u00e7\u00e3o:<\/strong> Repetir o exerc\u00edcio de quarta-feira.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Extens\u00e3o de tr\u00edceps<\/strong>\n<ul>\n<li><strong>S\u00e9rie:<\/strong> 3<\/li>\n<li><strong>Repeti\u00e7\u00f5es:<\/strong> 10-12<\/li>\n<li><strong>Descri\u00e7\u00e3o:<\/strong> Repetir o exerc\u00edcio de quarta-feira.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-778797986\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h2><span class=\"ez-toc-section\" id=\"Semana_1_Reto_Multigym_300_PRO\"><\/span><strong>Semana 1: Desafio Multigym 300 PRO<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/SVt5W7QmiSA?si=iyZ0H7__yY0yhlUu\" title=\"Leitor de v\u00eddeo do YouTube\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-256535153\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h2><span class=\"ez-toc-section\" id=\"Consejos_Generales\"><\/span><strong>Conselhos gerais<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li><strong>Aquecimento:<\/strong> Fa\u00e7a um aquecimento de 5 a 10 minutos antes de iniciar a rotina.<\/li>\n<li><strong>Alongamentos:<\/strong> Alongar os grupos musculares trabalhados no final de cada sess\u00e3o para melhorar a recupera\u00e7\u00e3o.<\/li>\n<li><strong>Respira\u00e7\u00e3o:<\/strong> Expire durante a fase de esfor\u00e7o (quando empurra ou puxa) e inspire quando regressa \u00e0 posi\u00e7\u00e3o inicial.<\/li>\n<\/ul>\n<p><strong>Este programa est\u00e1 adaptado para tirar o m\u00e1ximo partido da Multigym 300 PRO<\/strong> da Behumax, abrangendo uma gama completa de exerc\u00edcios para um treino eficaz. Para al\u00e9m disso, este guia \u00e9 aplic\u00e1vel a outros modelos Behumax Multigym, proporcionando versatilidade na sua utiliza\u00e7\u00e3o. Convidamo-lo a ser <strong>ver os v\u00eddeos<\/strong> que iremos publicar, onde apresentaremos alguns dos <strong>exerc\u00edcios adicionais<\/strong> e varia\u00e7\u00f5es que enriquecer\u00e3o ainda mais a sua rotina.<\/p>\n<a href=\"https:\/\/behumax.com\/pt\/reto-de-musculacion-21-dias\/\" class=\"button alert\" style=\"border-radius:10px;\">\n\t\t<span>Iniciar o desafio dos 21 dias de treino com pesos<\/span>\n\t<\/a>\n\n\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_1540495861 {\n  padding-top: 0px;\n  padding-bottom: 0px;\n}\n<\/style>\n\t<\/section>","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":30223,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[221,1111],"tags":[],"class_list":["post-29850","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-es","category-multiestacion-de-musculacion"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Gu\u00eda de Entrenamiento Multigym 300 PRO: Reto 21 d\u00edas | Behumax<\/title>\n<meta name=\"description\" content=\"El Multigym 300 PRO de Behumax. Comienza el reto de 21 dias con esta m\u00e1quina multifuncion y s\u00e1cale el m\u00e1ximo partido a tu entrenamiento.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/behumax.com\/pt\/guia-de-entrenamiento-multigym-300-pro\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Gu\u00eda de Entrenamiento Multigym 300 PRO: Reto 21 d\u00edas | Behumax\" \/>\n<meta property=\"og:description\" content=\"El Multigym 300 PRO de Behumax. 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