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🔥 Treino de Ombro Unilateral na Polia 1️⃣ Elevação Frontal Unilateral • Execução: Posicione a polia baixa à sua frente. Segure a manopla com uma das mãos e eleve o braço estendido até a altura dos ombros. • Músculo alvo: Deltoide anterior. • Séries/Reps: 3–4 x 10–15. ⸻ 2️⃣ Elevação Lateral Unilateral • Execução: Ajuste a polia baixa ao seu lado. Segure a manopla com o braço levemente flexionado e eleve lateralmente até a linha dos ombros. • Músculo alvo: Deltoide lateral. • Séries/Reps
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🔥 TREINO COMPLETO DE COSTAS E BÍCEPS 1️⃣ Puxador frontal aberto – 4 séries de 8 a 12 repetições 2️⃣ Remada sentada na máquina – 4 séries de 8 a 12 repetições 3️⃣ Remada baixa com triângulo – 3 a 4 séries de 8 a 12 repetições 4️⃣ Pull down com corda – 3 séries de 10 a 12 repetições 5️⃣ Rosca inclinada no banco – 3 a 4 séries de 8 a 12 repetições 6️⃣ Rosca Scott unilateral – 3 séries de 10 a 12 repetições por braço #treinodecostas #treinodebiceps #hipertrofia #musculacao #shape
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Braço fino, barriga grande, perna fraca? 💥 Treino completo em casa, sem academia.
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🔥 TREINO COMPLETO DE BÍCEPS PARA BRAÇOS MAIS LARGOS 1️⃣ Rosca direta em pé com halteres – 4 séries de 8 a 12 repetições 2️⃣ Rosca sentado com barra W – 4 séries de 8 a 12 repetições 3️⃣ Rosca alternada sentado com halteres – 3 a 4 séries de 10 a 12 repetições 4️⃣ Rosca invertida com rotação – 3 séries de 12 a 15 repetições Controle na subida, descida lenta e contração máxima no topo. Técnica perfeita é o que transforma braço comum em braço grande. #treinodebiceps #hipertrofia #braçogrande
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