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Posted on by Maíra Gea

A mão sempre dá uma coçadinha no fim do ano para comprarmos algo novo, né? Nós chegamos em dezembro com aquela sensação de dever cumprido, tem saldão e troca de coleção por toda parte e pensamos: “Por que não?”

Embora essa pergunta não seja retórica, o post de hoje vai te ajudar a respondê-la. Através de dicas simples você conseguirá diferenciar uma compra que valha a pena de uma que é movida apenas por impulso e emoção. Um ensinamento de ouro para quem deseja adquirir coisas novas com assertividade e consciência, não?

Então segue a linha e confira o checklist que eu fiz para te ajudar na hora das compras:

PRECISO DESSA PEÇA?

A primeira e mais importante pergunta. E esse preciso aí foi colocado na frase com o sentido de necessidade, viu? Não é um ‘Nossa! Eu preciso dessa blusa’. O que você tem de saber é se aquela peça que você anda namorando está te fazendo falta. E como saber isso? Pois, bem. Eu explico.

Sua montagem de looks ficaria mais fácil com uma peça assim?

Tem roupa agarrada no seu armário por falta de uma peça assim para combinar?

Respondeu sim para as duas? Então a sua futura nova peça já começou bem em nosso checklist.

ESSA PEÇA ME OFERECE MUITAS POSSIBILIDADES?

A segunda coisa a se pensar é o que esse item te oferecerá de novo. Peça nova tem que somar, viu? Nunca diminuir as possibilidades e nem oferecer a mesma coisa que outro item que você já tem oferece. Ela tem de somar, repito.

Portanto tire uma foto dela, leve-a para casa, analise com paciência o seu armário e procure a resposta dessa pergunta com honestidade e sem sabotagem, viu?

TENHO DINHEIRO PARA COMPRÁ-LA?

Creio que essa pergunta também seja fundamental, né? Controle financeiro é muito importante, migles. Caso contrário, toda vez que você olhar para aquela peça que você comprou sem ter condições você vai sentir culpa. Falo por experiência própria.

O CUSTO-BENEFÍCIO É BOM?

Outra pergunta importantíssima. No entanto, eu já te ensinei a analisar isso nesse post aqui (que está completíssimo, por sinal).

E aí, esse checklist fez algum sentido para você? Você já é adepta a fazer esse tipo de análise antes de comprar algo novo ou sempre foi guiada pela emoção? Me responda aí nos comentários pois creio que outras leitoras adorarão ficar a par da sua experiência.

Curtiu e quer ler mais conteúdos assim? Então clique aqui e não deixe de nos seguir lá no Insta da Fix para mais novidades!

Maíra Gea

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    Then, you also have the choice with 6 day splits to program your exercises in a method that produces a great mixture
    of both frequency and intensity. With a full body circuit exercise, you’ve obtained a time-efficient routine.
    You’re capable of maximize your time within the fitness center as you’ll
    be working multiple muscle tissue directly. This allows you to burn extra calories and goal different muscle groups sooner than with different forms of coaching.
    Having a full physique workout plan is extremely helpful
    for a mess of health targets including muscle achieve,
    energy improvement, weight discount, and extra. As you
    most likely seen, this plan doesn’t have a lot of specific core
    work.
    Chest and shoulders work nicely collectively because the
    movements for each muscle groups are very similar. By training your chest first,
    your shoulders might be nicely warmed up and ready for the subsequent a half of your exercise.

    Creating a split routine means you have to determine which muscle groups to coach
    collectively. Good muscle group coaching combos will enhance
    your exercises, while unhealthy combos might undermine
    your progress, so it’s important to know the distinction.
    On the opposite hand, if you’re doing extra endurance-based
    training, you will do more reps. In that case, you might get
    away with much less units to hit the same quantity of quantity.
    The cambered bar bench press features a barbell with a bend, allowing for a deeper vary of motion and
    probably increasing energy in the bottom portion of
    the raise. ‘So for the pecs, this is like an train most people will not run into.

    So, I highly suggest that you make use of this tactic between each training cycle.

    You will need more vitality for the compound lifts, so that’s why they come first.

    Progressive overload ensures that you are adequately stressing your
    muscle enough each week for them to be compelled to continue adapting
    (grow and get stronger). If you wish to see real outcomes, you need to use progressive overload.
    One Other muscle group break up that was
    as quickly as popularized by a sure Austrian Mr.Olympia
    relies on the alternative method of P/P/L. By combining antagonizing muscle
    teams he was able to get a better pump in sure regions that
    were being labored out (and boy did he love to get a pump).

    WHEN YOU’RE CHOOSING which workout cut up commit
    to so you can address all of your muscle groups, don’t overthink it.
    Consider how many days a week you are prepared to work out, and the way onerous you want to push every muscle group.
    If you’ll be able to only commit to two days every week,
    you may just about should go along with a Full-Body break up.

    This will make sure that your muscles get enough rest and
    recovery time between workouts.
    You exercise ought to encompass primarily compound workout routines, with one or two primary
    lifts per workout, adopted by accessory compound
    lifts, and if there’s time and it’s wanted, some isolation work.
    If you do that, you will note nice outcomes starting to happen at week 4.

    If correctly recovering, features in strength and stamina might be obvious shortly.
    As for hypertrophy positive aspects, you must definitely see good outcomes after a coaching cycle (8-12 weeks).

    The best solution is to shift the missed session to the subsequent available day or proceed
    with the schedule as planned without attempting to compensate excessively.
    Flexibility in coaching helps keep long-term adherence and
    progress. Choosing the right coaching break up is important for reaching your muscle development
    objectives. Every cut up has its professionals and cons, and your finest option is determined by your lifestyle,
    training expertise, and specific goals. Conversely,
    some energy coaches emphasize the importance of compound lifts
    and counsel that a decrease frequency can still yield results.
    They imagine that so long as the lifts are carried out with high intensity,
    muscle development can nonetheless happen.
    Just ensure you’re pushing your self in each set and never holding back.
    When your objective is to scale back physique fats, your coaching must be
    constant. A more necessary variable, though, shall be
    overall calorie steadiness. You may wish to contemplate
    the size of the muscle group you are coaching.

    Choose up a dumbbell in every hand with the weights dealing with forward
    and behind you, respectively. Your palms should face your body
    and your thumbs should face ahead. Take a deep breath in when you
    slowly decrease the dumbbells toward the top of your chest.

    If you might be training for a sport and need to concentrate on training a specific set of actions …
    But you just have to be mindful that you can smash your
    self each exercise, as a outcome of you’re unlikely to have the power to recover from
    it. The bro split is your typical coaching programme you will little question have seen if you’d set foot in Gold’s Health Club
    in the mid-70s. And I’d be prepared to hazard a guess that approach nonetheless dominates
    the fitness center flooring if you walked in there right now.
    And there are 5 major muscle teams you should give a shit about.
    It’s important to keep in thoughts that rest time can also be required for a muscle
    to gain energy, construct mass and performance healthily.

    Building big and powerful pecs is thus important regardless in case your
    objective is greater athleticism, or constructing a classic physique.
    Generally talking, 3 days of weight lifting per
    week is the minimum quantity of days where outcomes for building muscle are
    nonetheless nice. As A End Result Of you’ve a limited
    amount of days and thus total weekly quantity, you will need to choose on the very best workouts
    for your exercise plan. For a single weight coaching
    cycle (i.e. 4-12 weeks), it is best to give attention to increasing reps and
    growing the weight load.
    Those periods might not must be as long as full-body sessions.
    When it comes to deciding which muscle teams to
    workout, you should also determine whether you’ll opt for a
    full-body exercise or split coaching. While a full-body exercise targets all your muscle groups throughout a
    single exercise, break up training targets separate muscle groups.

    You see, when you’re starting out on a training programme for the primary time,
    it’s essential to build your training up by way of
    phases. Increasing training quantity over time is a
    key side of the muscle constructing process.
    While your biceps get a fair proportion of labor from pull workout routines for your back, most individuals nonetheless
    must work them directly for optimum outcomes. While the leg curl focuses on the hamstrings
    by bending the knee, the Romanian deadlift works them by extending the hip.
    Combining both movements in your routine ensures optimum hamstring growth.
    Perform three sets with 10–12 reps each earlier than shifting on to the subsequent exercise.
    If dips don’t agree with you, feel free to do the close-grip
    bench press instead.
    In contrast, a Push/Pull/Legs break up may permit
    for lower volume per session however higher overall weekly quantity
    because of increased frequency. For occasion, if you miss a workout, you
    can simply shift your schedule somewhat than feel
    discouraged. You also can regulate the quantity of your exercises primarily based on how
    you feel every day.
    To optimize hypertrophy, hold your rep range in the 8-12 vary, with shorter rest intervals (30-60 seconds) to take care of depth and metabolic stress.
    Leg and shoulder workouts make a fantastic pairing because they aim different areas,
    allowing you to provide each muscle group sufficient focus with out overloading one
    area. For example, a bench press prompts the pectoral muscular tissues, whereas a bent-over
    row strengthens the latissimus dorsi.
    Many lifters make mistakes when choosing or following
    a training split. One common mistake just isn’t adjusting the split based on personal recovery needs.

    Everyone’s restoration capacity differs, and sticking rigidly to a predetermined schedule can hinder progress.
    In this skilled review, we analyze, critique, and broaden on Dr.
    Pak’s suggestions on the RP podcast for structuring your coaching split.
    Our group includes an exercise scientist with 20+
    years within the fitness center who ensures every
    insight is backed by expertise and real-world results.

    When constructing a workout, Holman says to focus
    on these seven fundamental movement patterns.

    A workout cut up is working if strength, muscle
    measurement, or endurance improves over time. Indicators of an effective break up include steady progress in lifts, muscle fullness, and good restoration between classes.
    If stagnation, extreme soreness, or lack of
    progress happens, changes in frequency, volume,
    or intensity may be wanted. The best workout break up for muscle growth depends
    on training frequency, recovery, and depth.
    Bear In Mind … you can at all times try different muscle group pairings to see what you like most.
    There is no grasp listing with every possible pairing, but testing for yourself is a superb place to begin out.
    Skeletal muscular tissues are what people mostly check with as “muscle.” These muscle tissue are related
    to the skeleton and help us transfer our bodies. Cardiac muscular tissues are particular to your heart, and smooth
    muscle tissue principally make up your organs. And when you really feel like the courses and my personal support and coaching may bridge the gap between where you
    are now and what you’re making an attempt to achieve, start your membership,
    today. And finally, this method doesn’t really cater for any specific goals you
    may have for sure body components.
    While core wasn’t listed, you should clearly be hitting your core.
    The factor is, although, if you are doing big
    compound lifts like squats, deadlifts, bench press and military press, your core
    might be getting plenty of work. Just add one or two core exercises to the top of your workouts two to three
    instances every week.
    Full physique training programs are ideal for
    the newbie lifter or for anybody involved in other athletic
    actions. A 4-day split workout routine is actually ideal for most trainees, particularly those who could have further family and work pressure.

    Even nonetheless, many of the greatest weight lifters in the world choose to work
    out 4 days per week regardless of having the time to
    go more usually. One of one of the best issues about a 4-day cut up is its versatility to prioritize coaching
    frequency or coaching quantity, or a balance of each.
    Begin your session with compound actions like
    bench presses and push-ups to focus in your chest.
    These exercises have interaction a number of muscle teams, offering energy and stability.
    Including bench presses in your chest training program is among
    the best ways to extend the energy of your pushing muscular tissues and add muscle
    mass to your pecs.
    The principle of coaching certain muscle groups collectively is rooted in the idea of maximizing your workout efficiency.

    For instance, when you train your chest, your shoulders and triceps are also involved.
    Therefore, grouping these muscular tissues in a single workout can result in simpler
    energy constructing and time administration.
    Many frequent exercises will already goal many
    of these muscle groups on each given day.
    For instance, the bench press targets the chest, triceps, and shoulders, making it perfect for day three of this routine.
    One technique, generally seen in “bro splits”, 
    is to simply prepare the muscles by body elements.
    For examle, what this implies is to have a “chest” day
    where all you prepare is the chest. However, keep in mind that the chest
    is composed of several completely different muscle tissue, so these days would use isolation exercises for every indivudal muscle within the chest muscle group.
    All upper physique and heaps of decrease body workout routines require a robust grip.
    If your grip fails, you could discover that you just can’t proceed your set, despite the fact that you haven’t fatigued the
    target muscle.
    Effective muscle group combos to work out collectively are chest and triceps, back and biceps, in addition to legs and shoulders.
    Environment Friendly workout planning often entails pairing
    muscle groups that naturally complement one another. Your biceps work
    with the abs and again muscular tissues to execute pulling movements while
    the triceps staff up with chest and shoulder muscle tissue to complete pushing actions.
    Working out these closely related muscle teams throughout the identical workout session is good as
    a outcome of one group can relaxation whereas
    the other is working.
    This divides the muscle groups into features with the
    following muscle groups. However, typically muscle group pairings are based
    mostly on which burns the most power and offers the simplest workout.
    As you decide what muscle teams to work out collectively,
    think about your fitness level, what your targets are, and the way a lot time
    you have to dedicate to your exercises.
    Incorporate the workouts for each muscle group we’ve listed
    above as a suggestion to attain particular exercise goals.
    This is especially true when you’re training hard and near failure.
    Another issue that may affect how many exercises per muscle group you do is
    your objective. Focusing on correct type, depth, and progression in your workouts is essential.

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