{"id":9891,"date":"2026-04-23T19:57:22","date_gmt":"2026-04-23T19:57:22","guid":{"rendered":"https:\/\/www.cab.com.br\/?p=9891"},"modified":"2026-04-23T20:27:51","modified_gmt":"2026-04-23T20:27:51","slug":"personal-prof-sergio","status":"publish","type":"post","link":"https:\/\/www.cab.com.br\/?p=9891","title":{"rendered":"Treino de Trekking CAB"},"content":{"rendered":"\n<p>Com o <a href=\"https:\/\/www.cab.com.br\/?page_id=122\" data-type=\"page\" data-id=\"122\">Prof. Sergio<\/a>.<\/p>\n\n\n\n<p class=\"has-accent-color has-text-color has-link-color has-medium-font-size wp-elements-295cf9f42e1d20c8e622deacfeb82a6b\"><strong>\ud83c\udfc3\u200d\u2642\ufe0f Cronograma de Treino (aprox. 35\u201345 minutos)<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li class=\"has-tertiary-color has-text-color has-link-color wp-elements-99714f452f980bd275ae2743c38eb638\"><strong>Alongamento inicial (5 minutos)<br><\/strong>Movimentos leves e din\u00e2micos:<br>\u2022 Pesco\u00e7o (inclinar e girar suavemente)<br>\u2022 Ombros e bra\u00e7os<br>\u2022 Tronco (rota\u00e7\u00f5es leves)<br>\u2022 Pernas (posterior da coxa e panturrilha)<\/li>\n\n\n\n<li class=\"has-tertiary-color has-text-color has-link-color wp-elements-8a3c9e0b51dc23bba6ff98bf315f99d9\"><strong>Aquecimento \u2013 Caminhada leve (5 minutos)<br><\/strong>\u2022 Ritmo confort\u00e1vel<br>\u2022 Objetivo: acordar o corpo e elevar levemente a frequ\u00eancia card\u00edaca<\/li>\n\n\n\n<li class=\"has-tertiary-color has-text-color has-link-color wp-elements-51bfd30289abcc1c409c65ce75b032de\"><strong>Caminhada moderada (5\u20137 minutos)<br><\/strong>\u2022 Aumente o ritmo<br>\u2022 Respira\u00e7\u00e3o um pouco mais intensa, mas ainda confort\u00e1vel<\/li>\n\n\n\n<li class=\"has-tertiary-color has-text-color has-link-color wp-elements-0743929f6215116358531356284d1f15\"><strong>Corrida leve (8\u201312 minutos)<br><\/strong>\u2022 Ritmo leve (sem for\u00e7ar)<br>\u2022 Voc\u00ea ainda consegue falar frases curtas<\/li>\n\n\n\n<li class=\"has-tertiary-color has-text-color has-link-color wp-elements-fb15303701438015f1d44d26c2600d37\"><strong>Desacelera\u00e7\u00e3o progressiva (8\u201310 minutos)<br><\/strong>\u2022 Diminua da corrida \u2192 caminhada r\u00e1pida (3\u20134 min)<br>\u2022 Depois reduza para caminhada moderada (3 min)<br>\u2022 Finalize com caminhada bem leve (2\u20133 min)<br>\ud83d\udc49 Aqui o foco \u00e9 reduzir gradualmente os batimentos card\u00edacos<\/li>\n\n\n\n<li class=\"has-tertiary-color has-text-color has-link-color wp-elements-627a4581a98c5c1120200c3900f346b1\"><strong>Exerc\u00edcios funcionais (10\u201312 minutos)<br><\/strong>Fa\u00e7a em circuito (2 a 3 voltas):<br>\u2022 \ud83e\uddb5 Agachamentos curtos (10\u201315 repeti\u00e7\u00f5es)<br>\u2022 \ud83d\udcaa Flex\u00f5es de bra\u00e7o (pode ser no ch\u00e3o ou apoiado) (8\u201312 repeti\u00e7\u00f5es)<br>\u2022 \ud83d\udd04 Abdominal simples (10\u201315 repeti\u00e7\u00f5es)<br>\u2022 \ud83e\uddbf Agachamento alternado (tipo avan\u00e7o leve, se quiser variar)<br>\u23f1\ufe0f Descanso: 30\u201360 segundos entre exerc\u00edcios<\/li>\n\n\n\n<li class=\"has-tertiary-color has-text-color has-link-color wp-elements-813f355358d5a421a481d72f5d588739\"><strong>Alongamento final (5 minutos)<br><\/strong>Agora mais focado e lento:<br>\u2022 Pernas (panturrilha, coxa)<br>\u2022 Bra\u00e7os e ombros<br>\u2022 Costas<\/li>\n\n\n\n<li class=\"has-tertiary-color has-text-color has-link-color wp-elements-614ee8ba86a1ad5973c66830019e890c\"><\/li>\n<\/ol>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Com o Prof. Sergio. \ud83c\udfc3\u200d\u2642\ufe0f Cronograma de Treino (aprox. 35\u201345 minutos)<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[150],"tags":[39,31,42,680,119,837,836,833,834,682,835],"class_list":["post-9891","post","type-post","status-publish","format-standard","hentry","category-informacoes-dos-eventos","tag-cab","tag-cab-eventos-esportivos","tag-eventos-esportivos","tag-personal-trekking","tag-professor-sergio","tag-treino-caminhada","tag-treino-corrida","tag-treino-de-caminhada","tag-treino-de-corrida","tag-treino-de-trekking","tag-treino-trekking"],"_links":{"self":[{"href":"https:\/\/www.cab.com.br\/index.php?rest_route=\/wp\/v2\/posts\/9891","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.cab.com.br\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.cab.com.br\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.cab.com.br\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.cab.com.br\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9891"}],"version-history":[{"count":12,"href":"https:\/\/www.cab.com.br\/index.php?rest_route=\/wp\/v2\/posts\/9891\/revisions"}],"predecessor-version":[{"id":9903,"href":"https:\/\/www.cab.com.br\/index.php?rest_route=\/wp\/v2\/posts\/9891\/revisions\/9903"}],"wp:attachment":[{"href":"https:\/\/www.cab.com.br\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9891"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.cab.com.br\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9891"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.cab.com.br\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9891"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}