Plano de treino

Trabalho realizado por Gabriel Duarte, nº 5, 10ºB

Estrutura:
-Corrida;
-Alongamentos;
-Treino físico;
Duração: 10 a 15 min.
Corrida:

• Corrida (joelhos altos, sem sair do lugar) --- 30s.

Alongamentos:
Fazer um bom alongamento aumenta a flexibilidade e diminui o
risco de lesões durante o treino.
Alongamentos para flexibilidade:
• Alongar o pescoço, tornozelos e pulsos.
• Inclinar o corpo para trás para alongar as costas.
Coloque a mão no lombar e incline o tronco para trás de leve sem
levantar os joelhos. Repita 10x.
• Deitar de brucos para alongar as costas. Relaxe e
mantenha a posição por 5 a 10min.
• Incline o corpo para os lados para trabalhar
todos os músculos. Levante-se, junte as mãos, estenda-as para
além da cabeça. Incline o corpo para a direita, para a esquerda.
Faca 5 repetições para cada lado.
• Sentar no chão e alcançar os dedos dos pés para
alongar o tronco, as costas e as pernas. Mantenha a posição por
15s. e repita 5 vezes.
• Alongue os ombros, passando o braço esquerdo
para as costas, fazendo forca contra as mesmas com a mão e
alcançar o ombro. Repetir o processo com o outro braço.
• Levante a perna para trás e pressione o pé contra
os glúteos para alongar os quadris. Mantenha a posição por 15s.
Repita 5x para cada perna.
• Fazer o alongamento da borboleta para
trabalhar as pernas e virilhas. Manter a posição por 30s.
• Sentar no chão e estender os braços para trás
para alongar os bíceps.
Treino físico

• Rotação de ombros (externa e interna)---30s.

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• Descanso---10s.
• Polichinelo---30s.
https://revistashape.com.br/wp-content/uploads/2018/01/polichinelo-exerc%C3%ADcios.jpg

• Descanso---10s.
• Agachamentos---30s.
https://static.tuasaude.com/media/article/3k/ru/6-exercicios-de-agachamento-para-
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• Descanso---10s.
• Squad to Calf Raise---30s.
https://i.pinimg.com/originals/a5/c3/88/a5c388ddf25ffb7a21c7c1bb9e1399d5.jpg
 • Descanso---10s.
• Walkout---30s.
https://www.downtownmagazinenyc.com/wp-
content/uploads/2019/12/a2aa43cef7f46ef1502a0a730a500317.jpg

• Descanso---10s.
• Flexões---30s.
https://womenshealthbrasil-static-cdn.akamaized.net/wp-
content/uploads/sites/6/2017/12/flexoes-womens-health-e1512998420466.jpg

• Descanso---10s.
• Plank Lunges---30s.
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• Descanso---10s.
• Reverse Plank---30s.
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• Descanso---10s.
• Bicycle Crunch---30s.
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• Descanso---10s.
• Ponte (bridge)---30s.
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• Descanso---10s.
• Posição fetal--30s.
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Aviso: Não esquecer a hidratacão. Beber água antes,

durante e depois do exercício.