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linktr.ee/gracino Curte e compartilhe cnosso trabalho para trazermos mais conteúdos para você No link acima temos mais onteúdo para você EM CASO DE DÚVIDAS ESTAMOS NO WHATSAPP https://wa.me/5538999776756

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So, gym and vegetarian diet match? Do vegetarians and vegans have poor performance in the gym because of their diet? Do not worry. Your aerobic capacity will not be affected by your vegetarian/vegan diet. However, it is necessary that you have all your nutritional needs met to achieve the expected results and avoid the difficulty in gaining muscle mass. Vegetarians do well with the task of including protein, using egg whites, ricotta and other types of dairy products. Vegans need more care. For both, the solution is to jump on foods rich in vegetable protein! In addition to soy, cereals, legumes and vegetables are essential items to compose the diet of vegetarians and vegans. Balancing food very well, the expected results in the gym will be easily met. Didn't we say that food is the greatest ally of exercise? The vegan/vegetarian diet has everything you need. But if you are low on protein in your body, moderate supplementation can help. Talk to your nutritionist! Pre workout On training day, focus even more on food. In pre-workout, give preference to carbohydrates, after all, your body will need energy during activities. So 30 minutes before you start, invest in whole grain bread, oatmeal or sweet potato. They will ensure a store of muscle and liver glycogen which are important for performance and prevent muscle catabolism. Avoid proteins and fats. They are difficult to digest. After training For post-workout, focus on building muscle tissue with a meal high in protein and carbohydrates. Wholegrain breads, protein shakes and bananas with peanuts are good options! And, of course, lots of water. Hydration of the body is always important! It saw? Academia combines, yes, with vegetarianism and veganism. Exercise and healthy routine are for everyone! Come and see our units and embark on the training that best fits your routine. https://www.facebook.com/gracino.nunesmaia.7 @MaiaGracino linktr.ee/trabalho225fitines

What is physical conditioning? Physical conditioning can be defined as the body's ability to perform specific motor activities. Thus, through physical exercise, the organs are conditioned to function effectively and to perform well when necessary. These are some of them: muscles, heart, lungs and blood vessels. This is explained by the fact that the body requires specific functioning for each type of activity. Thus, a walk, a run or weight training are different exercises that require different actions of our organs. Examples of training to improve physical conditioning are: 1. progressive exercises First of all, it is important to point out that the first step in acquiring good conditioning is to perform progressive exercises - especially if you have been out of work for some time. If you want to start running, for example, start your training with light walks and increase the pace as your body gets used to it. The ideal is that each stage of the training is done in a well-prepared way with pre-established numbers of repetitions and intensities. So, whenever possible, ask a professional to set up a training schedule that's right for you. 2. Exercise circuit Without a doubt, the best way to increase conditioning is by combining aerobic and muscle exercises. After all, to perform well, we need strength and a good cardiorespiratory system. In this way, exercise circuits are excellent for getting better results. It is recommended to intersperse workouts that strengthen the muscles (ligaments, tendons, joints, etc.) with those that stimulate our heart and respiratory capacity. These circuits are usually short (about 30 minutes). This does not mean, however, that the exercises are light. At the end of each sequence, ideally, the person should be out of breath, but still be able to complete the aerobic part without any problems. 3. Races Running is the best aerobic activity to improve fitness. In addition to working the muscles of virtually the entire body, exercise activates the cardiovascular and respiratory systems - thus increasing your performance as a whole. However, if you are not used to it, the ideal is to start training by alternating periods of walking and running. You can, for example, start by walking 200 meters and running 100. Over time, increase the pace and decrease the walking. 4. Training on sloped floors To increase conditioning, it is essential to set aside a few days a week to perform training on sloped floors. After all, this type of terrain demands a lot more from our body, since we need to make twice as much effort compared to horizontal floors. In addition to working the muscles more, this increase stimulates our respiratory and cardiovascular capacity, significantly improving physical conditioning. The incline treadmill is an excellent option. But you can also go up and down (preferably running) repeatedly up and down a hill near your house, for example. 5. Training on stairs Just like the slopes, the stairs also demand a very intense effort from our body. In addition, when going up and down the steps, we move two muscles that are little used in running: the calf and quadriceps. However, exercise can be dangerous if a person has knee problems, as it often puts extra strain on this region. Therefore, never exercise without first consulting a professional. It is possible to carry out the activity in different ways, such as going up step by step to the desired point or even jumping up and down. A good physical educator will be able to provide you with a training schedule suitable for your goals. 6. HIIT HIIT (High Intensity Interval Training) is undoubtedly one of the best exercises to improve anyone's performance. As the name implies, it is a series of activities – which, by the way, require a lot of breath – that are done in short periods of time, interspersed with moments of rest. The method can be used in practically all exercises, such as running, biking, swimming, weight training, dancing, etc. However, it is extremely important to perform them in a quality gym. Otherwise, the practitioner runs the risk of getting injured https://www.facebook.com/gracino.nunesmaia.7 @MaiaGracino linktr.ee/trabalho225fitines

Discover the step by step for you to set up a bodybuilding gym and learn about the structure to have a successful business. CHECK OUT! The health and wellness market continues to grow, as does the number of entrepreneurs who want to set up a bodybuilding gym. This market moves billions of reais a year in Brazil and is highly profitable. But to succeed in this business, you need to know some very important details about this business idea. In addition, you need to plan properly and know in depth the profile of the customer you intend to serve. This is essential to reduce business risks. So, continue here to have more information on how to open a gym and know the correct step by step to start in this market. Topics Bodybuilding Gyms Market Customer Profile How Much Does a Gym Owner Earn Per Month? Monthly Fee for a Gym Average of Students of an Academy How to make money with a gym Types of Bodybuilding Gym Fitness Gym for Seniors Yoga Academy Pilates Academy Hydrogymnastics Academy Academy work team Where to Set Up a Fitness Gym Fitness Gym Equipment Cost of Setting Up a Bodybuilding Gym Business Plan for Gym Documents Needed to Open a Gym Final considerations Bodybuilding Gyms Market The interest of Brazilians in health and quality of life has been increasing every year and this favors investment in fitness and weight training academies. However, we cannot forget that competition in this segment is fierce. According to data from the Brazilian Association of Gyms, the Brazilian fitness market went from 4 thousand gyms in 2000 to more than 35 thousand in 2021. Our country is already considered the largest in Latin America in terms of number of gyms, in addition to ranking second in the world. To give you an idea, this sector serves more than 9 million people a year and moves more than 2 billion reais. On the other hand, in the coming years, a strong trend in the national gym market will be the creation of businesses that serve specific niches.... linktr.ee/trabalho225fitines @MaiaGracino https://www.facebook.com/gracino.nunesmaia.7

The 8 best tips to gain muscle mass quickly and efficiently are: 1. Do each exercise slowly Bodybuilding exercises should be performed slowly, especially in the muscle contraction phase, because when performing this type of movement, more fibers are injured during the activity and the more effective the muscle mass gain during the muscle recovery period will be. . In addition to favoring hypertrophy, the slower performance of the movement also makes the person acquire greater body awareness, avoiding compensations during the exercise that end up making the exercise easier. Check out a workout plan to gain muscle mass. 2. Don't stop exercising as soon as you start to feel pain When experiencing pain or a burning sensation during exercise, it is recommended not to stop, as this is when the white fibers of the muscle begin to break down, leading to hypertrophy during the recovery period. However, if the pain felt is in a joint used to perform the activity or in another muscle that is not directly related to the exercise, it is recommended to stop or decrease the intensity at which the exercise is performed to avoid the risk of injury. 3. Train 3 to 5 times a week To gain muscle mass, it is important that training takes place on a regular basis, it is recommended that training takes place 3 to 5 times a week and the same muscle group is worked 1 to 2 times, as muscle rest is essential for hypertrophy. . Thus, the instructor can indicate various types of training according to the person's objective, and it is often recommended to perform the ABC training for hypertrophy. Understand what ABC training is and how it is done. 4. Eat a protein-rich diet To gain muscle mass, it is important that the person has a healthy diet rich in proteins, since they are responsible for the maintenance of muscle fibers and, consequently, are directly related to hypertrophy. In addition to increasing protein consumption, it is also important to consume good fats and consume more calories than you expend. See what the diet should be like to gain mass. Also check out in the following video which protein-rich foods should be consumed to gain muscle mass: 5. Train intensely It is important that the training is done intensely, and it is recommended that it be started with a light warm-up, which can be either through aerobic exercises or through a quick repetition of a weight training exercise that will be part of the day's training. After weight training, it is also recommended to do aerobic training, which will help in the process of increasing metabolism and caloric expenditure, also favoring hypertrophy. 6. Change training regularly It is important that the training is changed every 4 or 5 weeks to avoid muscle adaptation, which can interfere with the hypertrophy process. Thus, it is important that after 5 weeks the instructor evaluates the person's performance and the progress he has made and recommends other exercises and new training strategies. 7. Each exercise must be performed using 65% of the maximum load The exercises should be performed using about 65% of the maximum load that can be done with a single repetition. For example, when you can do only one repetition of thigh extension with 30 kg, for example, to perform the entire training series, it is recommended that a weight of about 20 kg is used to perform the complete exercise series. As the person performs the training, it is normal for the 20 kg to become lighter, therefore, it is necessary that there is a progressive increase, because in this way it is possible to promote hypertrophy. 8. When the intended objective is reached, one must not stop After reaching the desired muscle mass, one should not stop exercising, so as not to lose the definition achieved. Generally, loss of muscle mass can be observed in just 15 days without training. The first results of the gym can be noticed with at least 3 months of regular practice of weight training exercises and, with 6 months of exercise, it is already possible to notice a good difference in muscle growth and definition. However, cardiac conditioning can be noticed as early as the first month. In addition, protein or creatine supplements are a great option that helps in gaining muscle mass, but these supplements should only be taken under the guidance of a doctor or nutritionist.

linktr.ee/trabalho225fitines Academia Fábrica Fitness Para um treino de ganho de massa muscular talvez o descanso seja mais importante que o próprio treinamento. Os ganhos reais acontecem durante o repouso, ou seja, o crescimento muscular acontece no pós-treino. O tempo para restauração total dos níveis energéticos do organismo varia de pessoa para pessoa, devido à individualidade biológica. O que torna a participação de profissionais especializados tão importante. Sem o devido descanso, alimentação adequada, um treino que exige além da capacidade física suportada pode levar ao overtraining, condição que acarreta a perda muscular ou a redução dos ganhos. VEM PRA FÁBRICA!!! Academia Fábrica Fitness Não é só o aeróbico, a musculação também emagrece!!! É depois do treinamento de força, quando o corpo inicia o processo de reparação e reconstrução muscular, que acontece o maior gasto energético proporcionado devido às alterações que acontecem no metabolismo de repouso! Durante o treino, a principal fonte de energia usada pelo corpo é o carboidrato. Mas, na fase de recuperação, é a gordura corporal o combustível usado para o organismo reparar os tecidos musculares depois de um treino intenso de musculação. As alterações fisiológicas que acontecem no organismo por conta dos exercícios de força também ajudam a melhorar o perfil metabólico do corpo, corrigindo aquilo que as impede de emagrecer. Apesar de não ser um benefício exclusivo da musculação ,ela ajuda a regular a fome e a saciedade! Por isso, se seu objetivo é emagrecer, converse com um de nossos profissionais! On our INSTAGRAM we have more content!!!

Burning buttocks: ideal workout for the butt and legs Workouts for the glutes have been involved in the female fitness world for years, especially because of the influence of models and artists who serve as inspiration for the search for a round and firm butt. However, despite playing a huge role in aesthetics, exercises aimed at the glutes also play a very important role: making your lower limbs stronger and more functional. That's what Gabriela Bahia explains, physical educator and creator of the 'buttocks on fire' training, which won over many people and became a darling of the famous. but we end up taking the lower limbs as well, because it's not possible to isolate only the gluteal muscles", explains the trainer. How does the 'buttocks on fire' workout work? As Gabriela Bahia explains, the burning glute brings together several exercises with specific intensities for each type of result expected by the student, and which aim to work all the lower limbs. "You can do a squat, you can do a lunge, you can do a pelvic lift, you can do a hip extension, all these exercises are really good for the glutes," explains the teacher. 40 minutes to 1 hour, and it is opened with a warm-up and then divided into blocks - block 1 and block 2, and ends in block 3. In each block is given an intensity in some musculature. "I program the entire training with an intensity and repetition volume so that the person can already feel, as soon as he finishes the training, what I say is an up in the gluteus", describes the teacher. She even explains that some of the best exercises, not only for the glutes, but for other regions, are those that use the body's own strength, rather than machines and machines. linktr.ee/trabalho225fitines

linktr.ee/trabalho225fitines When entering a gym, the first thing you see is a shelf with dietary supplements. The personal, gym owner or even a friend, supported by your enthusiasm to see changes, pushes you to one of these. You trust and buy without knowing the side effects of dietary supplements. Take it without guidance from a trained professional. So, what can happen? In an age of perfect bodies and the hashtag #fitness on instagram, it is common to see more and more people investing money in dietary supplements. Both protein and those that promise weight loss. 100, 200, 300, 600 reais. The goal is to gain mass and lose weight, regardless of the path you take to get there. It turns out that taking food supplements without medical and nutritional guidance is a trap. The personal trainer, most of the time, has not studied nutrition, so he cannot pass supplementation. Just like the gym owner, your friend, relative, yoga instructor, etc. The personal does not know how to evaluate clinical exams, set up food planning and prescribe the right amount for the student. This is up to the nutritionist. But in times where everyone is also a nutritionist, with a diploma through instagram, it's easy to earn commission on the sale of food supplements. The irresponsibility, however, is immense. If the patient has a liver problem, for example, the chances of incorrect supplementation will lead to serious consequences. In 2014, three protein-based supplements were banned by ANVISA for having ingredients in their composition that are not accepted or whose amount exceeds what is prescribed by law. One of them even had 1,600% vitamin B12 and 325% vitamin B6, which practically made it a medicine. A 2014 publication by Hospital Sírio Libanês brought worrying data in an article: 80% take supplements without having a medical indication, 56% start to ingest the product advised by a trainer, 6% take the supplement advised by a nutritionist and 25% take on their own. Only 6% follow the recommendation of a nutritionist, the best professional to indicate supplementation! Of course, in some cases, you will need, yes, a protein supplementation, or a, then, a greater supply of a certain nutrient. But this is a trusted professional who will say and indicate, in the right amounts and at the right time. In this post, we separate 5 side effects of dietary supplements so that you understand how this indiscriminate use of this product can be harmful. Check out!

linktr.ee/trabalho225fitines This is the best exercise for glutes, study finds When we talk about strength training, your glutes are a muscle group that needs to be worked on. Having strong glutes not only helps give you the power you need to run faster, it also prevents injuries. But what is the best butt exercise? While an exercise like the bridge comes to mind when we talk about the best exercise for the glutes, new research from Wichita State University in the United States suggests that there is a more effective – and convenient – ​​way to define these muscles: contracting them. Yes, simply squeezing your glutes. No weight is needed – not even getting up from your chair. What is the best exercise for the glutes? The eight-week study, published in PeerJ – The Journal of Life and Environmental Sciences, involved 32 participants. First, they had the girth and strength measurements of their hips and glutes collected. Then they performed three exercises: vertical jump, long jump and unilateral bridge. Afterwards, the subjects were randomly divided into two groups. One performed the contraction of the glutes for 15 minutes a day. The other performed bridges for 15 minutes a day. Participants in each group could perform the exercises in a 15-minute session or several times a day, as long as the total time was 15 minutes. To contract their glutes, participants were instructed to sit up straight and squeeze their glutes as hard as they could for five seconds before relaxing and repeating. They had to stand with hips and knees (shoulder-width apart) at a right angle and the insides of their feet together.

linktr.ee/trabalho225fitines FOLLOW US ALSO ON OUR INSTAGRAM.. There we have much more content for you... 50 fitness phrases to say goodbye to a sedentary lifestyle Going to a gym, taking daily walks or running, playing sports, among other examples, are ways to take care of your health that have considerably improved your quality of life. All these activities provide much more than physical and mental well-being, they encourage you to abandon unhealthy habits. That's why we've selected several fitness phrases that will motivate you to put aside tiredness, indisposition and laziness and start having a healthy life right away! Motivating fitness quotes Trying to have a healthy life and get in good shape is not easy, but with the necessary motivation it becomes a habit that will bring you wonderful results. In this way, find in this category of phrases the motivation you need to have a fitness life that you will not regret! Don't waste time thinking about the size of the ladder, climb the first step and know what you're capable of. Good morning fitness phrases Starting the day with a workout is something that demonstrates all your focus and determination. So, to help you encourage other people to also have this healthy habit, we've selected several good morning fitness phrases that, early on, will guarantee everyone the necessary dose of energy to exercise! https://amzn.to/3rLJhnQ https://go.hotmart.com/Q57719423E?src...

Good dietary planning is the key to overcoming this difficulty if you follow a vegan or vegetarian diet. In these cases, it is important to combine food with adequate supplementation. Considering all the issues of nutritional deficiencies that can affect people who do not consume food of animal origin, having the support of a professional is not only recommended but encouraged... https://bio.fm/gracinonunesmaia91