{"id":1986,"date":"2022-09-21T14:28:32","date_gmt":"2022-09-21T14:28:32","guid":{"rendered":"https:\/\/metaclinic.ad-pulse.com\/2022\/09\/21\/treino-a\/"},"modified":"2022-10-24T14:54:30","modified_gmt":"2022-10-24T14:54:30","slug":"treino-a","status":"publish","type":"plano-treino","link":"https:\/\/www.metaclinic.pt\/en\/plano-treino\/treino-a\/","title":{"rendered":"Training 1"},"content":{"rendered":"<ul>\n<li>Treadmill\n<ul>\n<li>time: 10min<\/li>\n<li>slope: 0<\/li>\n<\/ul>\n<\/li>\n<li>Bench press\n<ul>\n<li>series: 3<\/li>\n<li>repetitions: 12<\/li>\n<li>interval: 30s<\/li>\n<\/ul>\n<\/li>\n<li>Butterfly\n<ul>\n<li>series: 3<\/li>\n<li>repetitions: 12<\/li>\n<li>interval: 30s<\/li>\n<\/ul>\n<\/li>\n<li>Inclined supine\n<ul>\n<li>series: 3<\/li>\n<li>repetitions: 12<\/li>\n<li>interval: 30s<\/li>\n<\/ul>\n<\/li>\n<li>Jumping rope\n<ul>\n<li>series: 3<\/li>\n<li>time: 1min<\/li>\n<li>interval: 30s<\/li>\n<\/ul>\n<\/li>\n<li>Forehead triceps with free bar\n<ul>\n<li>series: 3<\/li>\n<li>repetitions: 12<\/li>\n<li>interval: 30s<\/li>\n<\/ul>\n<\/li>\n<li>Triceps with curved handle\n<ul>\n<li>series: 3<\/li>\n<li>repetitions: 12<\/li>\n<li>interval: 30s<\/li>\n<\/ul>\n<\/li>\n<li>Trunk flexion with legs spread\n<ul>\n<li>series: 3<\/li>\n<li>repetitions: 12<\/li>\n<li>interval: 30s<\/li>\n<\/ul>\n<\/li>\n<li>Alternating trunk and lower limb flexion\n<ul>\n<li>series: 3<\/li>\n<li>repetitions: 12<\/li>\n<li>interval: 30s<\/li>\n<\/ul>\n<\/li>\n<li>Elliptical\n<ul>\n<li>time: 10min<\/li>\n<\/ul>\n<\/li>\n<\/ul>","protected":false},"author":1,"featured_media":1993,"comment_status":"open","ping_status":"open","template":"","format":"standard","meta":[],"cardio":[49],"plano-treino-category":[],"plano-treino_tag":[],"class_list":["post-1986","plano-treino","type-plano-treino","status-publish","format-standard","has-post-thumbnail","hentry","cardio-corrida"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.0 - 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