{"id":30585,"date":"2024-10-16T10:59:14","date_gmt":"2024-10-16T08:59:14","guid":{"rendered":"https:\/\/behumax.com\/?p=30585"},"modified":"2024-10-16T11:25:38","modified_gmt":"2024-10-16T09:25:38","slug":"guia-de-entrenamiento-multigym-550-pro","status":"publish","type":"post","link":"https:\/\/behumax.com\/pt\/guia-de-entrenamiento-multigym-550-pro\/","title":{"rendered":"Guia de treino Multigym 550 PRO"},"content":{"rendered":"<section class=\"section\" id=\"section_606606785\">\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 550 PRO<\/strong> \u00e9 uma esta\u00e7\u00e3o de treino avan\u00e7ada criada para quem procura um equipamento que permita uma vasta gama de exerc\u00edcios para a parte superior e inferior do corpo. Este equipamento \u00e9 perfeito para utilizadores de todos os n\u00edveis, combinando v\u00e1rias fun\u00e7\u00f5es numa \u00fanica m\u00e1quina, permitindo-lhe treinar eficazmente. Com a possibilidade de trabalhar diferentes grupos musculares ao longo da semana, este programa foi concebido para o ajudar a atingir os seus objectivos de fitness.<\/p>\n<p>Segue-se uma rotina estruturada para maximizar <strong>as vantagens da Multigym 550 PRO,<\/strong> com exerc\u00edcios espec\u00edficos para cada dia da semana, assegurando que trabalha todos os principais grupos musculares e que d\u00e1 descanso adequado a cada \u00e1rea.<\/p>\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_606606785 {\n  padding-top: 5px;\n  padding-bottom: 5px;\n}\n<\/style>\n\t<\/section>\n\t\n\n\t<section class=\"section\" id=\"section_1721215029\">\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-1894534318\">\n\n\n\t<div id=\"col-2052114409\" 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_1210469364\">\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\/07\/Multigym-550-PRO-3.jpg\" class=\"attachment-original size-original\" alt=\"Multigym 550 PRO Behumax\" srcset=\"https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-3.jpg 1200w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-3-300x300.jpg 300w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-3-100x100.jpg 100w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-3-600x600.jpg 600w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-3-1024x1024.jpg 1024w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-3-150x150.jpg 150w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-3-768x768.jpg 768w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-3-60x60.jpg 60w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-3-90x90.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_1210469364 {\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-1571610350\" 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_84 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-550-pro\/#Lunes_Espalda_Piernas_y_Triceps\" >Segunda-feira: Costas, pernas e tr\u00edceps<\/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-550-pro\/#Martes_Pecho_y_Biceps\" >Ter\u00e7a-feira: Peito 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-550-pro\/#Miercoles_Espalda_Piernas_y_Abdominales\" >Quarta-feira: Costas, pernas e abdominais<\/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-550-pro\/#Jueves_Espalda_Piernas_y_Hombros\" >Quinta-feira: Costas, pernas e ombros<\/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-550-pro\/#Viernes_Pecho_Piernas_y_Brazos\" >Sexta-feira: Peito, pernas e bra\u00e7os<\/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-550-pro\/#Semana_2_Reto_Multigym_550_PRO\" >Semana 2: Desafio Multigym 550 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-550-pro\/#Consejos_Generales\" >Conselhos gerais<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Lunes_Espalda_Piernas_y_Triceps\"><\/span><strong>Segunda-feira: Costas, pernas e tr\u00edceps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li><strong>Tra\u00e7\u00e3o vertical das costas<\/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 com as costas direitas e agarre a barra superior. Puxe a barra para baixo at\u00e9 atingir a altura do peito, mantendo os cotovelos junto ao corpo.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Leg Press (Prensa 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> Coloque os p\u00e9s na plataforma e empurre para a frente at\u00e9 as pernas estarem totalmente esticadas. Regresse \u00e0 posi\u00e7\u00e3o inicial, controlando o movimento.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Abdominais em banco<\/strong>\n<ul>\n<li><strong>S\u00e9rie:<\/strong> 3<\/li>\n<li><strong>Repeti\u00e7\u00f5es:<\/strong> 15-20<\/li>\n<li><strong>Descri\u00e7\u00e3o:<\/strong> Deite-se no banco e fa\u00e7a uma flex\u00e3o, levando o tronco em dire\u00e7\u00e3o aos joelhos.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Tr\u00edceps atr\u00e1s da nuca<\/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 corda ou a barra fixada na polia alta. Coloque as m\u00e3os atr\u00e1s da cabe\u00e7a e estenda os bra\u00e7os para cima, contraindo os tr\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_1721215029 {\n  padding-top: 0px;\n  padding-bottom: 0px;\n}\n<\/style>\n\t<\/section>\n\t\n\n\t<section class=\"section\" id=\"section_867239848\">\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-1915560355\">\n\n\n\t<div id=\"col-1479179096\" 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_Pecho_y_Biceps\"><\/span><strong>Ter\u00e7a-feira: Peito e b\u00edceps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li><strong>Pressione o peito na polia frontal<\/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 da polia da frente. Empurre para a frente estendendo os bra\u00e7os, concentrando-se em contrair o peito.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Curvatura unilateral do b\u00edceps<\/strong>\n<ul>\n<li><strong>S\u00e9rie:<\/strong> 3<\/li>\n<li><strong>Repeti\u00e7\u00f5es:<\/strong> 10-12 por bra\u00e7o<\/li>\n<li><strong>Descri\u00e7\u00e3o:<\/strong> Utilize uma \u00fanica pega para efetuar uma rosca b\u00edceps com cada bra\u00e7o separadamente, mantendo o cotovelo junto ao corpo.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Flex\u00f5es com barra Flex\u00f5es na parede<\/strong>\n<ul>\n<li><strong>S\u00e9rie:<\/strong> 3<\/li>\n<li><strong>Repeti\u00e7\u00f5es:<\/strong> 15-20<\/li>\n<li><strong>Descri\u00e7\u00e3o:<\/strong> Segure-se na barra superior e levante as pernas em dire\u00e7\u00e3o ao peito, mantendo sempre o controlo.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Abertura do ombro<\/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 abra os bra\u00e7os para os lados enquanto segura as pegas, concentrando-se nos delt\u00f3ides.<\/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-401319313\" 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_1831867428\">\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\/07\/Multigym-550-PRO-4-1024x1024.jpg\" class=\"attachment-large size-large\" alt=\"Multigym 550 PRO Multistation Machine\" srcset=\"https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-4-1024x1024.jpg 1024w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-4-300x300.jpg 300w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-4-100x100.jpg 100w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-4-600x600.jpg 600w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-4-150x150.jpg 150w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-4-768x768.jpg 768w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-4-60x60.jpg 60w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-4-90x90.jpg 90w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-4.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_1831867428 {\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_867239848 {\n  padding-top: 0px;\n  padding-bottom: 0px;\n}\n<\/style>\n\t<\/section>\n\t\n\n\t<section class=\"section\" id=\"section_1433881217\">\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-1930346145\">\n\n\n\t<div id=\"col-1366306750\" 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_591953269\">\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\/07\/Multigym-550-PRO-5-1024x1024.jpg\" class=\"attachment-large size-large\" alt=\"M\u00e1quina de levantamento de pesos Multigym 550 PRO\" srcset=\"https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-5-1024x1024.jpg 1024w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-5-300x300.jpg 300w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-5-100x100.jpg 100w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-5-600x600.jpg 600w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-5-150x150.jpg 150w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-5-768x768.jpg 768w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-5-60x60.jpg 60w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-5-90x90.jpg 90w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-5.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_591953269 {\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-784389518\" 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_Espalda_Piernas_y_Abdominales\"><\/span><strong>Quarta-feira: Costas, pernas e abdominais<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li><strong>Supino com 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> Semelhante ao pull-up tradicional, mas desta vez com uma pegada supina (palmas das m\u00e3os viradas para si), que enfatiza mais os b\u00edceps e a zona lombar.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Extens\u00e3o do quadr\u00edceps (extens\u00e3o da perna)<\/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 e estenda as pernas para a frente, concentrando-se em contrair os quadr\u00edceps.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Fundos paralelos<\/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 barras paralelas para fazer flex\u00f5es, baixando at\u00e9 os bra\u00e7os formarem um \u00e2ngulo de 90 graus e, em seguida, levante novamente.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Flex\u00f5es na polia central<\/strong>\n<ul>\n<li><strong>S\u00e9rie:<\/strong> 3<\/li>\n<li><strong>Repeti\u00e7\u00f5es:<\/strong> 15-20<\/li>\n<li><strong>Descri\u00e7\u00e3o:<\/strong> Utilize a polia do meio para fazer abdominais, puxando a corda para baixo enquanto contrai os m\u00fasculos abdominais.<\/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_1433881217 {\n  padding-top: 0px;\n  padding-bottom: 0px;\n}\n<\/style>\n\t<\/section>\n\t\n\n\t<section class=\"section\" id=\"section_2023915351\">\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-140642242\">\n\n\n\t<div id=\"col-1581545522\" 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_Espalda_Piernas_y_Hombros\"><\/span><strong>Quinta-feira: Costas, pernas e ombros<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li><strong>Puxadas<\/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> Agarre a barra superior e levante o corpo at\u00e9 o queixo ficar acima da barra, depois baixe-se de forma controlada.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Impulso dos isquiotibiais<\/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> Deite-se de barriga para baixo e coloque as almofadas sobre os tornozelos. Dobre os joelhos para trazer os calcanhares em dire\u00e7\u00e3o \u00e0s n\u00e1degas.<\/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> De p\u00e9, efetuar uma rosca b\u00edceps com a barra ou as pegas da polia.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Press de ombros 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> Sente-se e empurre as pegas para cima at\u00e9 os bra\u00e7os estarem totalmente estendidos sobre a cabe\u00e7a.<\/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-1588504958\" 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_1986826610\">\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\/07\/Multigym-550-PRO-8-1024x1024.jpg\" class=\"attachment-large size-large\" alt=\"Multigym 550 PRO Multipower Musclebuilding Multipower\" srcset=\"https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-8-1024x1024.jpg 1024w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-8-300x300.jpg 300w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-8-100x100.jpg 100w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-8-600x600.jpg 600w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-8-150x150.jpg 150w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-8-768x768.jpg 768w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-8-60x60.jpg 60w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-8-90x90.jpg 90w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-8.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_1986826610 {\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_2023915351 {\n  padding-top: 0px;\n  padding-bottom: 0px;\n}\n<\/style>\n\t<\/section>\n\t\n\n\t<section class=\"section\" id=\"section_1456323664\">\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-1048528041\">\n\n\n\t<div id=\"col-861410079\" 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_1984968599\">\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\/07\/Multigym-550-PRO-9-1024x1024.jpg\" class=\"attachment-large size-large\" alt=\"M\u00e1quina de muscula\u00e7\u00e3o Multigym 550 PRO da behumax\" srcset=\"https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-9-1024x1024.jpg 1024w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-9-300x300.jpg 300w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-9-100x100.jpg 100w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-9-600x600.jpg 600w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-9-150x150.jpg 150w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-9-768x768.jpg 768w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-9-60x60.jpg 60w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-9-90x90.jpg 90w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/07\/Multigym-550-PRO-9.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_1984968599 {\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-339529876\" 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_Piernas_y_Brazos\"><\/span><strong>Sexta-feira: Peito, pernas e bra\u00e7os<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li><strong>Supino com 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 quarta-feira.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Leg Press (Prensa 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 segunda-feira.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Press de ombros 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> Repetir o exerc\u00edcio de quinta-feira.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Press\u00e3o frontal sobre o 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 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> Repetir o exerc\u00edcio de quinta-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> Utilize a polia alta para efetuar extens\u00f5es de tr\u00edceps, empurrando a barra para baixo at\u00e9 os bra\u00e7os estarem totalmente esticados.<\/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-1485245894\" 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_2_Reto_Multigym_550_PRO\"><\/span><strong>Semana 2: Desafio Multigym 550 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\/SpFn15bTggQ?si=3DD5M14KXQ5WQT0s\" 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-1056859207\" 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> Antes de come\u00e7ar, fa\u00e7a um aquecimento de 5 a 10 minutos para preparar os seus m\u00fasculos.<\/li>\n<li><strong>Alongamentos:<\/strong> No final, dedique alguns minutos a alongar os grupos musculares trabalhados para melhorar a flexibilidade e a recupera\u00e7\u00e3o.<\/li>\n<\/ul>\n<p>Este programa foi concebido para oferecer uma forma\u00e7\u00e3o equilibrada e eficaz utilizando todas as funcionalidades do <strong>Behumax Multigym 550 PRO<\/strong>, ajudando-o a desenvolver for\u00e7a e resist\u00eancia em todo o seu corpo de forma segura e eficiente.<\/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_1456323664 {\n  padding-top: 0px;\n  padding-bottom: 0px;\n}\n<\/style>\n\t<\/section>","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":30586,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[221,1111],"tags":[],"class_list":["post-30585","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 v27.7 - 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