{"id":9045,"date":"2022-03-14T15:00:00","date_gmt":"2022-03-14T15:00:00","guid":{"rendered":"https:\/\/letsgoandtrain.com\/mas-disciplina\/"},"modified":"2022-07-12T10:17:44","modified_gmt":"2022-07-12T10:17:44","slug":"mas-disciplina","status":"publish","type":"post","link":"https:\/\/letsgoandtrain.com\/ca\/mas-disciplina\/","title":{"rendered":"M\u00e9s disciplina."},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"9045\" class=\"elementor elementor-9045 elementor-3305\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-bf56cd7 elementor-section-boxed elementor-section-height-default elementor-section-height-default qodef-parallax-row-no qodef-content-aligment-left qodef-elementor-row-grid-no qodef-disabled-bg-image-bellow-no\" data-id=\"bf56cd7\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-57f791c\" data-id=\"57f791c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-29289b8 elementor-widget elementor-widget-text-editor\" data-id=\"29289b8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Crear una rutina d&#8217;exercicis de gimn\u00e0s \u00e9s sens dubte una tasca complicada, hi ha massa informaci\u00f3 i opinions sobre el tema i com \u00e9s habitual al m\u00f3n del fitness, moltes vegades aquestes opinions s\u00f3n contradict\u00f2ries.<\/p><p>A m\u00e9s, hi ha moltes variables a tenir en compte, com els teus objectius, el teu cos, disponibilitat, prefer\u00e8ncies, nivell, tipus d&#8217;exercicis, repeticions, intensitat, freq\u00fc\u00e8ncia, volum i una infinitat de coses a considerar.<\/p><p>Aleshores qu\u00e8 faig? T&#8217;estar\u00e0s preguntant\u2026 doncs en aquest article t&#8217;ho explicar\u00e9 pas a pas i d&#8217;una manera senzilla. T&#8217;ensenyar\u00e9 a crear una rutina de gimn\u00e0s que permeti guanyar massa muscular i for\u00e7a maximitzant els resultats.<\/p><p>Pensa que aix\u00f2 es pot fer tan complicat com vulguis, per\u00f2 tingues en compte que de tot el coneixement que guanyis sobre nutrici\u00f3 i exercici, el 20% et proporcionar\u00e0 el 80% dels resultats, i en aix\u00f2 \u00e9s en el que marxem a centrar, aix\u00ed que comencem pel principi.<\/p><p>Tamb\u00e9 tingues en compte que la nutrici\u00f3 \u00e9s igual o m\u00e9s important que l&#8217;entrenament al gimn\u00e0s. Una ingesta adequada dels macronutrients principals, carbohidrats, greixos i en especial prote\u00efna, s\u00f3n fonamentals.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8cd0e5e elementor-widget elementor-widget-text-editor\" data-id=\"8cd0e5e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<blockquote><h2 class=\"nitro-offscreen\">Com crear la Rutina de Gimn\u00e0s Perfecta<\/h2><\/blockquote>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7dc2bdb elementor-widget elementor-widget-text-editor\" data-id=\"7dc2bdb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Estar en forma i tenir una bona figura no significa passar-se hores i hores al gimn\u00e0s, tampoc significa haver de fer tots els exercicis possibles ni morir-se de gana amb una dieta.<\/p><p>La clau \u00e9s saber triar els exercicis correctes, els que et donin els millors resultats en el temps que el pots dedicar a entrenar. Tamb\u00e9 \u00e9s important combinar-ho amb una dieta equilibrada que ens aporti els macronutrients i calories que necessitem en funci\u00f3 dels nostres objectius.<\/p><p>Jo personalment, que de perdre el temps al gimn\u00e0s sigues una estona, et puc dir que per crear una rutina efectiva aquesta ha de complir amb el seg\u00fcent criteri:<\/p><ol><li>Entrenar un m\u00ednim de tres dies per setmana, fins a un m\u00e0xim de sis.<\/li><li>Cada entrenament ha de durar aproximadament de 30 a 80 minuts.<\/li><li>Incloure tots dos, entrenament de resist\u00e8ncia i cardiovascular.<\/li><li>Entrenar de dos a tres grans grups musculars per entrenament.<\/li><li>Fer de 9 a 18 sets per entrenament.<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8709222 elementor-widget elementor-widget-qodef_image_gallery\" data-id=\"8709222\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"qodef_image_gallery.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"qodef-image-gallery  qodef-ig-grid-type qodef-small-space  \">\n\t<div class=\"qodef-ig-inner qodef-outer-space qodef-ig-grid qodef-ig-three-columns\">\n\t\t\t\t\t<div class=\"qodef-ig-image qodef-item-space\">\n\t\t\t\t<div class=\"qodef-ig-image-inner\">\n\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"600\" height=\"405\" src=\"https:\/\/letsgoandtrain.com\/wp-content\/uploads\/2018\/02\/single-post-img-1.jpg\" class=\"attachment-full size-full\" alt=\"j\" srcset=\"https:\/\/letsgoandtrain.com\/wp-content\/uploads\/2018\/02\/single-post-img-1.jpg 600w, https:\/\/letsgoandtrain.com\/wp-content\/uploads\/2018\/02\/single-post-img-1-300x203.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/>\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\t<div class=\"qodef-ig-image qodef-item-space\">\n\t\t\t\t<div class=\"qodef-ig-image-inner\">\n\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"600\" height=\"405\" src=\"https:\/\/letsgoandtrain.com\/wp-content\/uploads\/2018\/02\/single-post-img-2.jpg\" class=\"attachment-full size-full\" alt=\"j\" srcset=\"https:\/\/letsgoandtrain.com\/wp-content\/uploads\/2018\/02\/single-post-img-2.jpg 600w, https:\/\/letsgoandtrain.com\/wp-content\/uploads\/2018\/02\/single-post-img-2-300x203.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/>\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\t<div class=\"qodef-ig-image qodef-item-space\">\n\t\t\t\t<div class=\"qodef-ig-image-inner\">\n\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"600\" height=\"405\" src=\"https:\/\/letsgoandtrain.com\/wp-content\/uploads\/2018\/02\/single-post-img-3.jpg\" class=\"attachment-full size-full\" alt=\"j\" srcset=\"https:\/\/letsgoandtrain.com\/wp-content\/uploads\/2018\/02\/single-post-img-3.jpg 600w, https:\/\/letsgoandtrain.com\/wp-content\/uploads\/2018\/02\/single-post-img-3-300x203.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/>\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t<\/div>\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Crear una rutina d&#8217;exercicis de gimn\u00e0s \u00e9s sens dubte una tasca complicada, hi ha massa informaci\u00f3 i opinions sobre el tema i com \u00e9s habitual al m\u00f3n del fitness, moltes vegades aquestes opinions s\u00f3n contradict\u00f2ries.<\/p>\n","protected":false},"author":1,"featured_media":8865,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[48],"tags":[50,52,53],"class_list":["post-9045","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-estil-de-vida","tag-gym-ca","tag-lifestyle-ca","tag-nutrition-ca"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>M\u00e9s disciplina. - Let&#039;s go &amp; 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