{"id":13699,"date":"2023-11-07T13:21:31","date_gmt":"2023-11-07T11:21:31","guid":{"rendered":"https:\/\/www.decimas.com\/blog\/?p=13699"},"modified":"2024-08-23T13:13:52","modified_gmt":"2024-08-23T11:13:52","slug":"hipertrofia-ou-forca-diferencas-e-como-escolher-o-melhor-treino","status":"publish","type":"post","link":"https:\/\/www.decimas.com\/blog\/pt-pt\/hipertrofia-ou-forca-diferencas-e-como-escolher-o-melhor-treino\/","title":{"rendered":"Hipertrofia ou for\u00e7a: diferen\u00e7as e como escolher o melhor treino"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"13699\" class=\"elementor elementor-13699 elementor-13681\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d636bde elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d636bde\" 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-4ddbf72e\" data-id=\"4ddbf72e\" 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-714777c8 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"714777c8\" 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>Quando se trata de escolher o melhor treino para si, &eacute; preciso saber quais s&atilde;o as op&ccedil;&otilde;es. Se n&atilde;o consegue decidir entre <strong>hipertrofia ou for&ccedil;a<\/strong>, a D&eacute;cimas ajuda-o a tomar a melhor decis&atilde;o. Descubra as suas diferen&ccedil;as e planeie a melhor rotina para si.<\/p>\n<h2><strong>Hipertrofia vs For&ccedil;a: todas as diferen&ccedil;as<\/strong><\/h2>\n<p>Para melhorar o seu desempenho e ganhar massa muscular, deve incluir tanto o treino de for&ccedil;a como o de hipertrofia na sua rotina. Mas qual &eacute; o melhor: treino de for&ccedil;a ou de hipertrofia? Isso depende. Saiba a <strong>diferen&ccedil;a entre hipertrofia e for&ccedil;a <\/strong>para descobrir o que &eacute; melhor para si:<\/p>\n<ul>\n<li><strong>Objetivo<\/strong>. A hipertrofia tem como objetivo aumentar o tamanho dos m&uacute;sculos, o que implica fazer mais repeti&ccedil;&otilde;es com menos peso para estimular o desenvolvimento muscular. A for&ccedil;a, por outro lado, concentra-se no levantamento de pesos mais pesados com menos repeti&ccedil;&otilde;es para melhorar a capacidade de levantamento.<\/li>\n<li><strong>Repeti&ccedil;&otilde;es<\/strong>. Na hipertrofia, s&atilde;o feitas mais repeti&ccedil;&otilde;es (geralmente de 8 a 12) e menos s&eacute;ries. Na for&ccedil;a, menos repeti&ccedil;&otilde;es (geralmente 1 a 6) e mais s&eacute;ries.<\/li>\n<li><strong>Cargas<\/strong>. Na hipertrofia, o objetivo &eacute; aumentar o peso gradualmente para manter o crescimento muscular, pelo que se utiliza menos carga, enquanto na for&ccedil;a o objetivo &eacute; aumentar o peso de forma constante para melhorar a capacidade de levantamento, pelo que se utilizam cargas mais pesadas.<\/li>\n<li><strong>Descanso<\/strong>. Na hipertrofia, os descansos entre s&eacute;ries s&atilde;o mais curtos (30-90 segundos) para manter a intensidade. No treino de for&ccedil;a, os descansos s&atilde;o mais longos (2-3 minutos) para permitir uma recupera&ccedil;&atilde;o total.<\/li>\n<li><strong>Planeamento<\/strong>. O plano de treino &eacute; diferente. Na hipertrofia, pode trabalhar mais vezes em menos tempo, porque trabalha especificamente cada m&uacute;sculo e pode distribuir as rotinas. Pode treinar at&eacute; 5-6 vezes por semana. No treino de for&ccedil;a, por outro lado, h&aacute; mais exig&ecirc;ncias e desgaste, pelo que precisamos de mais recupera&ccedil;&atilde;o. Por conseguinte, 3-4 treinos por semana ser&atilde;o suficientes.<\/li>\n<\/ul>\n<h2><strong>Treino de for&ccedil;a ou hipertrofia, como escolher<\/strong><\/h2>\n<p>A escolha entre hipertrofia ou for&ccedil;a <strong>depende dos seus objetivos pessoais<\/strong>. Pode adaptar a sua abordagem de treino em fun&ccedil;&atilde;o do que pretende alcan&ccedil;ar, quer se trate de construir m&uacute;sculo ou de melhorar a sua capacidade de levantamento de pesos.<\/p>\n<p>Ambas as abordagens t&ecirc;m os seus benef&iacute;cios (por exemplo, a for&ccedil;a ou a hipertrofia s&atilde;o igualmente aconselh&aacute;veis para a queima de gordura) e podem complementar-se numa rotina de treino equilibrada.<\/p>\n<p>Como escolher entre o treino de for&ccedil;a ou de hipertrofia?<\/p>\n<ul>\n<li><strong>Estabelecer metas claras <\/strong>ajud&aacute;-lo-&aacute; a tomar uma decis&atilde;o mais informada.<\/li>\n<li>Pense no <strong>tempo que pode dedicar ao gin&aacute;sio<\/strong>. O treino de for&ccedil;a &eacute; geralmente mais curto, enquanto o treino de hipertrofia envolve frequentemente mais exerc&iacute;cios e s&eacute;ries.<\/li>\n<li>Considere <strong>o equipamento a que tem acesso<\/strong>. Pode alcan&ccedil;ar a hipertrofia com uma variedade de pesos e m&aacute;quinas, enquanto o treino de for&ccedil;a pode exigir equipamentos mais espec&iacute;ficos, como pesos ol&iacute;mpicos e barras.<\/li>\n<\/ul>\n<p>Estes s&atilde;o fatores que, juntamente com os seus objetivos, pode ter em aten&ccedil;&atilde;o ao fazer a sua escolha.<\/p>\n<h2><strong>&Eacute; poss&iacute;vel treinar hipertrofia e for&ccedil;a ao mesmo tempo?<\/strong><\/h2>\n<p>A boa not&iacute;cia &eacute; que n&atilde;o precisa de se limitar a um ou a outro. <strong>Pode combinar elementos de hipertrofia e de treino de for&ccedil;a ao mesmo tempo <\/strong>para obter o melhor de ambas as abordagens. Isto pode ser altamente eficaz se for planeado corretamente, mas h&aacute; alguns aspetos a ter em considera&ccedil;&atilde;o:<\/p>\n<ul>\n<li><strong>Divida a sua semana em dias espec&iacute;ficos <\/strong>para a <a href=\"https:\/\/www.decimas.com\/blog\/es\/rutina-de-hipertrofia\">rotina de hipertrofia<\/a> e para a rotina de for&ccedil;a. Isto permite uma concentra&ccedil;&atilde;o mais precisa em cada objetivo.<\/li>\n<li><strong>O que treinar primeiro: a for&ccedil;a ou a hipertrofia?<\/strong> Pode fazer exerc&iacute;cios combinados, envolvendo tanto a hipertrofia como a for&ccedil;a.<\/li>\n<li><strong>Ajuste o volume (n&uacute;mero de s&eacute;ries e repeti&ccedil;&otilde;es) e a intensidade (peso utilizado) <\/strong>de acordo com os seus objetivos. Nos dias de hipertrofia, pode fazer mais repeti&ccedil;&otilde;es com menos peso e, nos dias de for&ccedil;a, pode levantar mais peso com menos repeti&ccedil;&otilde;es.<\/li>\n<li><strong>Uma nutri&ccedil;&atilde;o e um descanso adequados s&atilde;o essenciais <\/strong>quando se treina para ambos os objetivos. Certifique-se de que obt&eacute;m calorias e prote&iacute;nas suficientes para apoiar o crescimento muscular e permitir que o seu corpo recupere corretamente.<\/li>\n<li><strong>Acompanhe o seu progresso e ajuste o seu programa <\/strong>conforme necess&aacute;rio. Pode alternar entre as fases de hipertrofia e de treino de for&ccedil;a para manter a variedade e evitar a estagna&ccedil;&atilde;o.<\/li>\n<\/ul>\n<p>Hipertrofia ou for&ccedil;a? N&atilde;o &eacute; necess&aacute;rio limitar-se a uma delas. &Eacute; poss&iacute;vel treinar ambos de forma eficaz com um planeamento adequado. A chave &eacute; estabelecer uma rotina que se adapte &agrave;s suas necessidades individuais e manter um foco consistente nos seus objetivos.<\/p>\t\t\t\t\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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-20cee7f elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"20cee7f\" 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-228042f8\" data-id=\"228042f8\" 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-4c1e35b2 elementor-widget elementor-widget-heading\" data-id=\"4c1e35b2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u00daltimas not\u00edcias em esportes<\/h2>\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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-48ee3b03 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"48ee3b03\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\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-9b78cb\" data-id=\"9b78cb\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\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-12e436a5 elementor-widget__width-initial author-box-posts elementor-hidden-mobile elementor-author-box--avatar-yes elementor-author-box--name-yes elementor-author-box--biography-yes elementor-author-box--link-no elementor-widget elementor-widget-custom-author-box\" data-id=\"12e436a5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"custom-author-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-author-box\">\n\t\t\t\t\t\t\t<a href=\"https:\/\/www.decimas.com\/blog\/pt-pt\/author\/alberto-sierra\/\" class=\"elementor-author-box__avatar\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/images.decimas.com\/uploads\/2023\/10\/Foto-perfil-Alberto-1-scaled.jpg?auto=format%2Ccompress&#038;fit=crop&#038;ixlib=php-3.3.0&#038;max-h=300&#038;max-w=300\" alt=\"Alberto Sierra\" loading=\"lazy\">\n\t\t\t\t<\/a>\n\t\t\t\n\t\t\t<div class=\"elementor-author-box__text\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.decimas.com\/blog\/pt-pt\/author\/alberto-sierra\/\">\n\t\t\t\t\t\t<h4 class=\"elementor-author-box__name\">\n\t\t\t\t\t\t\tAlberto Sierra\t\t\t\t\t\t<\/h4>\n\t\t\t\t\t<\/a>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-author-box__bio\">\n\t\t\t\t\t\tDirector de centros deportivos y entrenador personal. Gran experiencia en f\u00fatbol, p\u00e1del y entrenamientos de fuerza y resistencia.\t\t\t\t\t<\/div>\n\t\t\t\t                  <div class=\"elementor-author-box__social-date\">\n            <div class=\"elementor-author-box__social-links\">\n                                            <a href=\"https:\/\/instagram.com\/sierratrainer?igshid=NzZhOTFlYzFmZQ==\"><img decoding=\"async\" src=\"https:\/\/seeklogo.com\/images\/I\/instagram-logo-A807AD378B-seeklogo.com.png\" alt=\"instagram\" width=\"20px\" height=\"20px\"><\/a>\n                                        <\/div>\n            <div class=\"elementor-author-box__registered-date\">\n              Autor desde Setembro 2023            <\/div>\n          <\/div>\n        \t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-29f3acd3 elementor-widget__width-initial author-box-posts elementor-author-box--layout-image-above elementor-author-box--align-center elementor-widget-mobile__width-initial elementor-hidden-desktop elementor-hidden-tablet elementor-author-box--avatar-yes elementor-author-box--name-yes elementor-author-box--biography-yes elementor-author-box--link-no elementor-widget elementor-widget-custom-author-box\" data-id=\"29f3acd3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"custom-author-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-author-box\">\n\t\t\t\t\t\t\t<div  class=\"elementor-author-box__avatar\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/images.decimas.com\/uploads\/2023\/10\/Foto-perfil-Alberto-1-scaled.jpg?auto=format%2Ccompress&#038;fit=crop&#038;ixlib=php-3.3.0&#038;max-h=300&#038;max-w=300\" alt=\"Alberto Sierra\" loading=\"lazy\">\n\t\t\t\t<\/div>\n\t\t\t\n\t\t\t<div class=\"elementor-author-box__text\">\n\t\t\t\t\t\t\t\t\t<div >\n\t\t\t\t\t\t<h4 class=\"elementor-author-box__name\">\n\t\t\t\t\t\t\tAlberto Sierra\t\t\t\t\t\t<\/h4>\n\t\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-author-box__bio\">\n\t\t\t\t\t\tDirector de centros deportivos y entrenador personal. Gran experiencia en f\u00fatbol, p\u00e1del y entrenamientos de fuerza y resistencia.\t\t\t\t\t<\/div>\n\t\t\t\t                  <div class=\"elementor-author-box__social-date\">\n            <div class=\"elementor-author-box__social-links\">\n                                            <a href=\"https:\/\/instagram.com\/sierratrainer?igshid=NzZhOTFlYzFmZQ==\"><img decoding=\"async\" src=\"https:\/\/seeklogo.com\/images\/I\/instagram-logo-A807AD378B-seeklogo.com.png\" alt=\"instagram\" width=\"20px\" height=\"20px\"><\/a>\n                                        <\/div>\n            <div class=\"elementor-author-box__registered-date\">\n              Autor desde Setembro 2023            <\/div>\n          <\/div>\n        \t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-565b41f4 elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"565b41f4\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\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-10014306\" data-id=\"10014306\" 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-56a3663d elementor-widget elementor-widget-heading\" data-id=\"56a3663d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Noticias destacadas<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5e23b057 entradas elementor-grid-3 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-posts__hover-gradient elementor-widget elementor-widget-posts\" data-id=\"5e23b057\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;cards_columns&quot;:&quot;3&quot;,&quot;cards_columns_tablet&quot;:&quot;2&quot;,&quot;cards_columns_mobile&quot;:&quot;1&quot;,&quot;cards_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;cards_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;cards_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.cards\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-cards elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-7555 post type-post status-publish format-standard has-post-thumbnail hentry category-deportes category-consejos-yoga\" role=\"listitem\">\n\t\t\t<div class=\"elementor-post__card\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/www.decimas.com\/blog\/pt-pt\/posturas-basicas-ioga\/\" tabindex=\"-1\" ><div class=\"elementor-post__thumbnail\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/images.decimas.com\/uploads\/2021\/09\/20133533\/Las-10-mejores-posturas-para-iniciarse-en-el-Yoga.jpg\" class=\"attachment-full size-full wp-image-20888\" alt=\"\" srcset=\"https:\/\/images.decimas.com\/uploads\/2021\/09\/20133533\/Las-10-mejores-posturas-para-iniciarse-en-el-Yoga.jpg 1200w, https:\/\/images.decimas.com\/uploads\/2021\/09\/20133533\/Las-10-mejores-posturas-para-iniciarse-en-el-Yoga-300x200.jpg 300w, https:\/\/images.decimas.com\/uploads\/2021\/09\/20133533\/Las-10-mejores-posturas-para-iniciarse-en-el-Yoga-1024x683.jpg 1024w, https:\/\/images.decimas.com\/uploads\/2021\/09\/20133533\/Las-10-mejores-posturas-para-iniciarse-en-el-Yoga-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/div><\/a>\n\t\t\t\t<div class=\"elementor-post__badge\">Deportes<\/div>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/www.decimas.com\/blog\/pt-pt\/posturas-basicas-ioga\/\" >\n\t\t\t\tAs dez melhores posturas para come\u00e7ar a praticar Yoga\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>O Yoga \u00e9 uma forma simples e acess\u00edvel de come\u00e7ar a mover-se mais, melhorar a postura e baixar o stress ao final do dia. N\u00e3o<\/p>\n\t\t<\/div>\n\t\t\t\t\t<div class=\"elementor-post__read-more-wrapper\">\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/www.decimas.com\/blog\/pt-pt\/posturas-basicas-ioga\/\" aria-label=\"Read more about As dez melhores posturas para come\u00e7ar a praticar Yoga\" tabindex=\"-1\" >\n\t\t\tLeer m\u00e1s &gt;\t\t<\/a>\n\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-post__meta-data\">\n\t\t\t\t\t<span class=\"elementor-post-date\">\n\t\t\t20 Janeiro, 2026\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-10026 post type-post status-publish format-standard has-post-thumbnail hentry category-deportes category-entrenamientos category-nutricion-deporte\" role=\"listitem\">\n\t\t\t<div class=\"elementor-post__card\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/www.decimas.com\/blog\/pt-pt\/iniciar-se-no-crossfit-como-fazer-e-conselhos-para-iniciantes\/\" tabindex=\"-1\" ><div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/images.decimas.com\/uploads\/2022\/10\/13111541\/Empezar-en-crossfit-mejores-consejos-para-principiantes.jpg\" class=\"attachment-full size-full wp-image-20840\" alt=\"Empezar en crossfit mejores consejos para principiantes\" srcset=\"https:\/\/images.decimas.com\/uploads\/2022\/10\/13111541\/Empezar-en-crossfit-mejores-consejos-para-principiantes.jpg 1200w, https:\/\/images.decimas.com\/uploads\/2022\/10\/13111541\/Empezar-en-crossfit-mejores-consejos-para-principiantes-300x200.jpg 300w, https:\/\/images.decimas.com\/uploads\/2022\/10\/13111541\/Empezar-en-crossfit-mejores-consejos-para-principiantes-1024x683.jpg 1024w, https:\/\/images.decimas.com\/uploads\/2022\/10\/13111541\/Empezar-en-crossfit-mejores-consejos-para-principiantes-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/div><\/a>\n\t\t\t\t<div class=\"elementor-post__badge\">Deportes<\/div>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/www.decimas.com\/blog\/pt-pt\/iniciar-se-no-crossfit-como-fazer-e-conselhos-para-iniciantes\/\" >\n\t\t\t\tCome\u00e7ar no crossfit: melhores conselhos para principiantes\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>O crossfit \u00e9 viciante: treinos intensos, variedade de exerc\u00edcios e sensa\u00e7\u00e3o de supera\u00e7\u00e3o a cada sess\u00e3o. Mas \u00e9 tamb\u00e9m um desporto exigente e iniciar no<\/p>\n\t\t<\/div>\n\t\t\t\t\t<div class=\"elementor-post__read-more-wrapper\">\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/www.decimas.com\/blog\/pt-pt\/iniciar-se-no-crossfit-como-fazer-e-conselhos-para-iniciantes\/\" aria-label=\"Read more about Come\u00e7ar no crossfit: melhores conselhos para principiantes\" tabindex=\"-1\" >\n\t\t\tLeer m\u00e1s &gt;\t\t<\/a>\n\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-post__meta-data\">\n\t\t\t\t\t<span class=\"elementor-post-date\">\n\t\t\t13 Janeiro, 2026\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-20808 post type-post status-publish format-standard has-post-thumbnail hentry category-sin-categorizar\" role=\"listitem\">\n\t\t\t<div class=\"elementor-post__card\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/www.decimas.com\/blog\/pt-pt\/treino-funcional\/\" tabindex=\"-1\" ><div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/images.decimas.com\/uploads\/2026\/01\/07115835\/%C2%BFQue-es-el-entramiento-funcional-Mejores-ejercicios-para-iniciarse.jpg\" class=\"attachment-full size-full wp-image-20799\" alt=\"\" srcset=\"https:\/\/images.decimas.com\/uploads\/2026\/01\/07115835\/%C2%BFQue-es-el-entramiento-funcional-Mejores-ejercicios-para-iniciarse.jpg 1200w, https:\/\/images.decimas.com\/uploads\/2026\/01\/07115835\/%C2%BFQue-es-el-entramiento-funcional-Mejores-ejercicios-para-iniciarse-300x200.jpg 300w, https:\/\/images.decimas.com\/uploads\/2026\/01\/07115835\/%C2%BFQue-es-el-entramiento-funcional-Mejores-ejercicios-para-iniciarse-1024x683.jpg 1024w, https:\/\/images.decimas.com\/uploads\/2026\/01\/07115835\/%C2%BFQue-es-el-entramiento-funcional-Mejores-ejercicios-para-iniciarse-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/div><\/a>\n\t\t\t\t<div class=\"elementor-post__badge\">Sin categorizar<\/div>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/www.decimas.com\/blog\/pt-pt\/treino-funcional\/\" >\n\t\t\t\tO que \u00e9 o treino funcional? Melhores exerc\u00edcios para iniciar\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>O treino funcional foi convertido numa das rotinas mais completas e efetivas para melhorar a for\u00e7a, mobilidade e a coordena\u00e7\u00e3o. O seu objetivo n\u00e3o \u00e9<\/p>\n\t\t<\/div>\n\t\t\t\t\t<div class=\"elementor-post__read-more-wrapper\">\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/www.decimas.com\/blog\/pt-pt\/treino-funcional\/\" aria-label=\"Read more about O que \u00e9 o treino funcional? Melhores exerc\u00edcios para iniciar\" tabindex=\"-1\" >\n\t\t\tLeer m\u00e1s &gt;\t\t<\/a>\n\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-post__meta-data\">\n\t\t\t\t\t<span class=\"elementor-post-date\">\n\t\t\t7 Janeiro, 2026\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3a38de08 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3a38de08\" 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-168af153\" data-id=\"168af153\" 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-76f4f8da elementor-widget elementor-widget-heading\" data-id=\"76f4f8da\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Categor\u00edas<\/h2>\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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3c076234 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3c076234\" 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-16 elementor-top-column elementor-element elementor-element-48a1d5f3\" data-id=\"48a1d5f3\" 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-2233557a elementor-widget elementor-widget-image\" data-id=\"2233557a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.decimas.com\/blog\/es\/deportes\/\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"198\" height=\"197\" src=\"https:\/\/images.decimas.com\/uploads\/2023\/08\/Rectangle-29-1.png?auto=format%2Ccompress&amp;ixlib=php-3.3.0\" class=\"attachment-full size-full wp-image-12037\" alt=\"\" srcset=\"https:\/\/images.decimas.com\/uploads\/2023\/08\/Rectangle-29-1.png?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=198 198w, https:\/\/images.decimas.com\/uploads\/2023\/08\/Rectangle-29-1.png?auto=format%2Ccompress&amp;fit=crop&amp;h=150&amp;ixlib=php-3.3.0&amp;w=150 150w\" sizes=\"(max-width: 198px) 100vw, 198px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\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-6ff57b9f elementor-widget elementor-widget-heading\" data-id=\"6ff57b9f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/www.decimas.com\/blog\/es\/deportes\/\">Deportes<\/a><\/h2>\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<div class=\"elementor-column elementor-col-16 elementor-top-column elementor-element elementor-element-673b09f3\" data-id=\"673b09f3\" 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-451c8b65 elementor-widget elementor-widget-image\" data-id=\"451c8b65\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.decimas.com\/blog\/es\/entrenamientos\/\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"198\" height=\"197\" src=\"https:\/\/images.decimas.com\/uploads\/2023\/08\/Rectangle-30-1.png?auto=format%2Ccompress&amp;ixlib=php-3.3.0\" class=\"attachment-full size-full wp-image-12040\" alt=\"\" srcset=\"https:\/\/images.decimas.com\/uploads\/2023\/08\/Rectangle-30-1.png?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=198 198w, https:\/\/images.decimas.com\/uploads\/2023\/08\/Rectangle-30-1.png?auto=format%2Ccompress&amp;fit=crop&amp;h=150&amp;ixlib=php-3.3.0&amp;w=150 150w\" sizes=\"(max-width: 198px) 100vw, 198px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\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-199a1b0b elementor-widget elementor-widget-heading\" data-id=\"199a1b0b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/www.decimas.com\/blog\/es\/entrenamientos\/\">Entrenamientos<\/a><\/h2>\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<div class=\"elementor-column elementor-col-16 elementor-top-column elementor-element elementor-element-b96f408\" data-id=\"b96f408\" 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-4cdde57a elementor-widget elementor-widget-image\" data-id=\"4cdde57a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.decimas.com\/blog\/es\/nutricion-deporte\/\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"198\" height=\"197\" src=\"https:\/\/images.decimas.com\/uploads\/2023\/08\/Rectangle-31-1.png?auto=format%2Ccompress&amp;ixlib=php-3.3.0\" class=\"attachment-full size-full wp-image-12043\" alt=\"\" srcset=\"https:\/\/images.decimas.com\/uploads\/2023\/08\/Rectangle-31-1.png?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=198 198w, https:\/\/images.decimas.com\/uploads\/2023\/08\/Rectangle-31-1.png?auto=format%2Ccompress&amp;fit=crop&amp;h=150&amp;ixlib=php-3.3.0&amp;w=150 150w\" sizes=\"(max-width: 198px) 100vw, 198px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\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-45cf8798 elementor-widget elementor-widget-heading\" data-id=\"45cf8798\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/www.decimas.com\/blog\/es\/nutricion-deporte\/\">Nutrici\u00f3n y deporte<\/a><\/h2>\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<div class=\"elementor-column elementor-col-16 elementor-top-column elementor-element elementor-element-e95b0c8\" data-id=\"e95b0c8\" 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-5232d496 elementor-widget elementor-widget-image\" data-id=\"5232d496\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.decimas.com\/blog\/es\/tendencias\/\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"198\" height=\"197\" src=\"https:\/\/images.decimas.com\/uploads\/2023\/08\/Rectangle-32-3.png?auto=format%2Ccompress&amp;ixlib=php-3.3.0\" class=\"attachment-full size-full wp-image-12046\" alt=\"\" srcset=\"https:\/\/images.decimas.com\/uploads\/2023\/08\/Rectangle-32-3.png?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=198 198w, https:\/\/images.decimas.com\/uploads\/2023\/08\/Rectangle-32-3.png?auto=format%2Ccompress&amp;fit=crop&amp;h=150&amp;ixlib=php-3.3.0&amp;w=150 150w\" sizes=\"(max-width: 198px) 100vw, 198px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\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-5d7d7a2 elementor-widget elementor-widget-heading\" data-id=\"5d7d7a2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/www.decimas.com\/blog\/es\/tendencias\/\">Tendencias<\/a><\/h2>\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<div class=\"elementor-column elementor-col-16 elementor-top-column elementor-element elementor-element-21c8423c\" data-id=\"21c8423c\" 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-8e3f85b elementor-widget elementor-widget-image\" data-id=\"8e3f85b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.decimas.com\/blog\/es\/ideas-regalos\/\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"198\" height=\"197\" src=\"https:\/\/images.decimas.com\/uploads\/2023\/08\/Rectangle-32-1-1.png?auto=format%2Ccompress&amp;ixlib=php-3.3.0\" class=\"attachment-full size-full wp-image-12049\" alt=\"\" srcset=\"https:\/\/images.decimas.com\/uploads\/2023\/08\/Rectangle-32-1-1.png?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=198 198w, https:\/\/images.decimas.com\/uploads\/2023\/08\/Rectangle-32-1-1.png?auto=format%2Ccompress&amp;fit=crop&amp;h=150&amp;ixlib=php-3.3.0&amp;w=150 150w\" sizes=\"(max-width: 198px) 100vw, 198px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\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-1931d0ec elementor-widget elementor-widget-heading\" data-id=\"1931d0ec\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/www.decimas.com\/blog\/es\/ideas-regalos\/\">Ideas para regalos<\/a><\/h2>\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<div class=\"elementor-column elementor-col-16 elementor-top-column elementor-element elementor-element-456c789d\" data-id=\"456c789d\" 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-2a8421c2 elementor-widget elementor-widget-image\" data-id=\"2a8421c2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"198\" height=\"197\" src=\"https:\/\/images.decimas.com\/uploads\/2023\/08\/Rectangle-32-2-1.png?auto=format%2Ccompress&amp;ixlib=php-3.3.0\" class=\"attachment-full size-full wp-image-12052\" alt=\"\" srcset=\"https:\/\/images.decimas.com\/uploads\/2023\/08\/Rectangle-32-2-1.png?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=198 198w, https:\/\/images.decimas.com\/uploads\/2023\/08\/Rectangle-32-2-1.png?auto=format%2Ccompress&amp;fit=crop&amp;h=150&amp;ixlib=php-3.3.0&amp;w=150 150w\" sizes=\"(max-width: 198px) 100vw, 198px\" \/>\t\t\t\t\t\t\t\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-6c76a3ff elementor-widget elementor-widget-heading\" data-id=\"6c76a3ff\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Resultados deportivos<\/h2>\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>Quando se trata de escolher o melhor treino para si, &eacute; preciso saber quais s&atilde;o as op&ccedil;&otilde;es. Se n&atilde;o consegue decidir entre hipertrofia ou for&ccedil;a, a D&eacute;cimas ajuda-o a tomar a melhor decis&atilde;o. Descubra as suas diferen&ccedil;as e planeie a melhor rotina para si. Hipertrofia vs For&ccedil;a: todas as diferen&ccedil;as Para melhorar o seu desempenho [&hellip;]<\/p>\n","protected":false},"author":34,"featured_media":13684,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[448],"tags":[],"class_list":["post-13699","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrenamientos"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.6 (Yoast SEO v27.7) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Hipertrofia ou for\u00e7a: diferen\u00e7as e como escolher | D\u00e9cimas<\/title>\n<meta name=\"description\" content=\"N\u00e3o sabe se deve treinar hipertrofia ou for\u00e7a? A D\u00e9cimas explica-lhe as diferen\u00e7as e as vantagens de combinar estes dois estilos na sua rotina.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.decimas.com\/blog\/pt-pt\/hipertrofia-ou-forca-diferencas-e-como-escolher-o-melhor-treino\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hipertrofia ou for\u00e7a: diferen\u00e7as e como escolher o melhor treino\" \/>\n<meta property=\"og:description\" content=\"N\u00e3o sabe se deve treinar hipertrofia ou for\u00e7a? A D\u00e9cimas explica-lhe as diferen\u00e7as e as vantagens de combinar estes dois estilos na sua rotina.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.decimas.com\/blog\/pt-pt\/hipertrofia-ou-forca-diferencas-e-como-escolher-o-melhor-treino\/\" \/>\n<meta property=\"og:site_name\" content=\"Blog D\u00e9cimas\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/m.facebook.com\/DecimasOficial\" \/>\n<meta property=\"article:published_time\" content=\"2023-11-07T11:21:31+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-08-23T11:13:52+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/images.decimas.com\/uploads\/2023\/11\/hipertrofia-o-fuerza-cual-elegir.jpg?auto=format%2Ccompress&ixlib=php-3.3.0\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"800\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@decimasoficial\" \/>\n<meta name=\"twitter:site\" content=\"@decimasoficial\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/pt-pt\\\/hipertrofia-ou-forca-diferencas-e-como-escolher-o-melhor-treino\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/pt-pt\\\/hipertrofia-ou-forca-diferencas-e-como-escolher-o-melhor-treino\\\/\"},\"author\":{\"name\":\"Blog D\u00e9cimas\",\"@id\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/pt-pt\\\/\"},\"headline\":\"Hipertrofia ou for\u00e7a: diferen\u00e7as e como escolher o melhor treino\",\"datePublished\":\"2023-11-07T11:21:31+00:00\",\"dateModified\":\"2024-08-23T11:13:52+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/pt-pt\\\/hipertrofia-ou-forca-diferencas-e-como-escolher-o-melhor-treino\\\/\"},\"wordCount\":972,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/pt-pt\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/pt-pt\\\/hipertrofia-ou-forca-diferencas-e-como-escolher-o-melhor-treino\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/images.decimas.com\\\/uploads\\\/2023\\\/11\\\/hipertrofia-o-fuerza-cual-elegir.jpg?auto=format%2Ccompress&ixlib=php-3.3.0\",\"articleSection\":[\"Entrenamientos\"],\"inLanguage\":\"pt-PT\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.decimas.com\\\/blog\\\/pt-pt\\\/hipertrofia-ou-forca-diferencas-e-como-escolher-o-melhor-treino\\\/#respond\"]}]},{\"@type\":[\"WebPage\",\"ItemPage\"],\"@id\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/pt-pt\\\/hipertrofia-ou-forca-diferencas-e-como-escolher-o-melhor-treino\\\/\",\"url\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/pt-pt\\\/hipertrofia-ou-forca-diferencas-e-como-escolher-o-melhor-treino\\\/\",\"name\":\"Hipertrofia ou for\u00e7a: diferen\u00e7as e como escolher | D\u00e9cimas\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/pt-pt\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/pt-pt\\\/hipertrofia-ou-forca-diferencas-e-como-escolher-o-melhor-treino\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/pt-pt\\\/hipertrofia-ou-forca-diferencas-e-como-escolher-o-melhor-treino\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/images.decimas.com\\\/uploads\\\/2023\\\/11\\\/hipertrofia-o-fuerza-cual-elegir.jpg?auto=format%2Ccompress&ixlib=php-3.3.0\",\"datePublished\":\"2023-11-07T11:21:31+00:00\",\"dateModified\":\"2024-08-23T11:13:52+00:00\",\"description\":\"N\u00e3o sabe se deve treinar hipertrofia ou for\u00e7a? A D\u00e9cimas explica-lhe as diferen\u00e7as e as vantagens de combinar estes dois estilos na sua rotina.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/pt-pt\\\/hipertrofia-ou-forca-diferencas-e-como-escolher-o-melhor-treino\\\/#breadcrumb\"},\"inLanguage\":\"pt-PT\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.decimas.com\\\/blog\\\/pt-pt\\\/hipertrofia-ou-forca-diferencas-e-como-escolher-o-melhor-treino\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"pt-PT\",\"@id\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/pt-pt\\\/hipertrofia-ou-forca-diferencas-e-como-escolher-o-melhor-treino\\\/#primaryimage\",\"url\":\"https:\\\/\\\/images.decimas.com\\\/uploads\\\/2023\\\/11\\\/hipertrofia-o-fuerza-cual-elegir.jpg?auto=format%2Ccompress&ixlib=php-3.3.0\",\"contentUrl\":\"https:\\\/\\\/images.decimas.com\\\/uploads\\\/2023\\\/11\\\/hipertrofia-o-fuerza-cual-elegir.jpg?auto=format%2Ccompress&ixlib=php-3.3.0\",\"width\":1200,\"height\":800,\"caption\":\"hipertrofia o fuerza cual elegir\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/pt-pt\\\/hipertrofia-ou-forca-diferencas-e-como-escolher-o-melhor-treino\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/pt-pt\\\/home\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Forma\u00e7\u00f5es\",\"item\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/pt-pt\\\/formacoes\\\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Hipertrofia ou for\u00e7a: diferen\u00e7as e como escolher o melhor treino\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/pt-pt\\\/#website\",\"url\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/pt-pt\\\/\",\"name\":\"Blog de fitness y moda deportiva D\u00e9cimas\",\"description\":\"Blog de fitness y moda deportiva de D\u00e9cimas\",\"publisher\":{\"@id\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/pt-pt\\\/#organization\"},\"alternateName\":\"Blog de fitness y moda deportiva D\u00e9cimas\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/pt-pt\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"pt-PT\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/pt-pt\\\/#organization\",\"name\":\"Blog de fitness y moda deportiva D\u00e9cimas\",\"alternateName\":\"Blog de fitness y moda deportiva D\u00e9cimas\",\"url\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/pt-pt\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"pt-PT\",\"@id\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/pt-pt\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/images.decimas.com\\\/uploads\\\/2019\\\/03\\\/decimaslogo.png?auto=format%2Ccompress&ixlib=php-3.3.0\",\"contentUrl\":\"https:\\\/\\\/images.decimas.com\\\/uploads\\\/2019\\\/03\\\/decimaslogo.png?auto=format%2Ccompress&ixlib=php-3.3.0\",\"width\":178,\"height\":49,\"caption\":\"Blog de fitness y moda deportiva D\u00e9cimas\"},\"image\":{\"@id\":\"https:\\\/\\\/www.decimas.com\\\/blog\\\/pt-pt\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/m.facebook.com\\\/DecimasOficial\",\"https:\\\/\\\/x.com\\\/decimasoficial\",\"https:\\\/\\\/www.instagram.com\\\/decimas_es\\\/\"]}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Hipertrofia ou for\u00e7a: diferen\u00e7as e como escolher | D\u00e9cimas","description":"N\u00e3o sabe se deve treinar hipertrofia ou for\u00e7a? A D\u00e9cimas explica-lhe as diferen\u00e7as e as vantagens de combinar estes dois estilos na sua rotina.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.decimas.com\/blog\/pt-pt\/hipertrofia-ou-forca-diferencas-e-como-escolher-o-melhor-treino\/","og_locale":"pt_PT","og_type":"article","og_title":"Hipertrofia ou for\u00e7a: diferen\u00e7as e como escolher o melhor treino","og_description":"N\u00e3o sabe se deve treinar hipertrofia ou for\u00e7a? A D\u00e9cimas explica-lhe as diferen\u00e7as e as vantagens de combinar estes dois estilos na sua rotina.","og_url":"https:\/\/www.decimas.com\/blog\/pt-pt\/hipertrofia-ou-forca-diferencas-e-como-escolher-o-melhor-treino\/","og_site_name":"Blog D\u00e9cimas","article_publisher":"https:\/\/m.facebook.com\/DecimasOficial","article_published_time":"2023-11-07T11:21:31+00:00","article_modified_time":"2024-08-23T11:13:52+00:00","og_image":[{"width":1200,"height":800,"url":"https:\/\/images.decimas.com\/uploads\/2023\/11\/hipertrofia-o-fuerza-cual-elegir.jpg?auto=format%2Ccompress&ixlib=php-3.3.0","type":"image\/jpeg"}],"twitter_card":"summary_large_image","twitter_creator":"@decimasoficial","twitter_site":"@decimasoficial","schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.decimas.com\/blog\/pt-pt\/hipertrofia-ou-forca-diferencas-e-como-escolher-o-melhor-treino\/#article","isPartOf":{"@id":"https:\/\/www.decimas.com\/blog\/pt-pt\/hipertrofia-ou-forca-diferencas-e-como-escolher-o-melhor-treino\/"},"author":{"name":"Blog D\u00e9cimas","@id":"https:\/\/www.decimas.com\/blog\/pt-pt\/"},"headline":"Hipertrofia ou for\u00e7a: diferen\u00e7as e como escolher o melhor treino","datePublished":"2023-11-07T11:21:31+00:00","dateModified":"2024-08-23T11:13:52+00:00","mainEntityOfPage":{"@id":"https:\/\/www.decimas.com\/blog\/pt-pt\/hipertrofia-ou-forca-diferencas-e-como-escolher-o-melhor-treino\/"},"wordCount":972,"commentCount":0,"publisher":{"@id":"https:\/\/www.decimas.com\/blog\/pt-pt\/#organization"},"image":{"@id":"https:\/\/www.decimas.com\/blog\/pt-pt\/hipertrofia-ou-forca-diferencas-e-como-escolher-o-melhor-treino\/#primaryimage"},"thumbnailUrl":"https:\/\/images.decimas.com\/uploads\/2023\/11\/hipertrofia-o-fuerza-cual-elegir.jpg?auto=format%2Ccompress&ixlib=php-3.3.0","articleSection":["Entrenamientos"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.decimas.com\/blog\/pt-pt\/hipertrofia-ou-forca-diferencas-e-como-escolher-o-melhor-treino\/#respond"]}]},{"@type":["WebPage","ItemPage"],"@id":"https:\/\/www.decimas.com\/blog\/pt-pt\/hipertrofia-ou-forca-diferencas-e-como-escolher-o-melhor-treino\/","url":"https:\/\/www.decimas.com\/blog\/pt-pt\/hipertrofia-ou-forca-diferencas-e-como-escolher-o-melhor-treino\/","name":"Hipertrofia ou for\u00e7a: diferen\u00e7as e como escolher | D\u00e9cimas","isPartOf":{"@id":"https:\/\/www.decimas.com\/blog\/pt-pt\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.decimas.com\/blog\/pt-pt\/hipertrofia-ou-forca-diferencas-e-como-escolher-o-melhor-treino\/#primaryimage"},"image":{"@id":"https:\/\/www.decimas.com\/blog\/pt-pt\/hipertrofia-ou-forca-diferencas-e-como-escolher-o-melhor-treino\/#primaryimage"},"thumbnailUrl":"https:\/\/images.decimas.com\/uploads\/2023\/11\/hipertrofia-o-fuerza-cual-elegir.jpg?auto=format%2Ccompress&ixlib=php-3.3.0","datePublished":"2023-11-07T11:21:31+00:00","dateModified":"2024-08-23T11:13:52+00:00","description":"N\u00e3o sabe se deve treinar hipertrofia ou for\u00e7a? A D\u00e9cimas explica-lhe as diferen\u00e7as e as vantagens de combinar estes dois estilos na sua rotina.","breadcrumb":{"@id":"https:\/\/www.decimas.com\/blog\/pt-pt\/hipertrofia-ou-forca-diferencas-e-como-escolher-o-melhor-treino\/#breadcrumb"},"inLanguage":"pt-PT","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.decimas.com\/blog\/pt-pt\/hipertrofia-ou-forca-diferencas-e-como-escolher-o-melhor-treino\/"]}]},{"@type":"ImageObject","inLanguage":"pt-PT","@id":"https:\/\/www.decimas.com\/blog\/pt-pt\/hipertrofia-ou-forca-diferencas-e-como-escolher-o-melhor-treino\/#primaryimage","url":"https:\/\/images.decimas.com\/uploads\/2023\/11\/hipertrofia-o-fuerza-cual-elegir.jpg?auto=format%2Ccompress&ixlib=php-3.3.0","contentUrl":"https:\/\/images.decimas.com\/uploads\/2023\/11\/hipertrofia-o-fuerza-cual-elegir.jpg?auto=format%2Ccompress&ixlib=php-3.3.0","width":1200,"height":800,"caption":"hipertrofia o fuerza cual elegir"},{"@type":"BreadcrumbList","@id":"https:\/\/www.decimas.com\/blog\/pt-pt\/hipertrofia-ou-forca-diferencas-e-como-escolher-o-melhor-treino\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/www.decimas.com\/blog\/pt-pt\/home\/"},{"@type":"ListItem","position":2,"name":"Forma\u00e7\u00f5es","item":"https:\/\/www.decimas.com\/blog\/pt-pt\/formacoes\/"},{"@type":"ListItem","position":3,"name":"Hipertrofia ou for\u00e7a: diferen\u00e7as e como escolher o melhor treino"}]},{"@type":"WebSite","@id":"https:\/\/www.decimas.com\/blog\/pt-pt\/#website","url":"https:\/\/www.decimas.com\/blog\/pt-pt\/","name":"Blog de fitness y moda deportiva D\u00e9cimas","description":"Blog de fitness y moda deportiva de D\u00e9cimas","publisher":{"@id":"https:\/\/www.decimas.com\/blog\/pt-pt\/#organization"},"alternateName":"Blog de fitness y moda deportiva D\u00e9cimas","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.decimas.com\/blog\/pt-pt\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"pt-PT"},{"@type":"Organization","@id":"https:\/\/www.decimas.com\/blog\/pt-pt\/#organization","name":"Blog de fitness y moda deportiva D\u00e9cimas","alternateName":"Blog de fitness y moda deportiva D\u00e9cimas","url":"https:\/\/www.decimas.com\/blog\/pt-pt\/","logo":{"@type":"ImageObject","inLanguage":"pt-PT","@id":"https:\/\/www.decimas.com\/blog\/pt-pt\/#\/schema\/logo\/image\/","url":"https:\/\/images.decimas.com\/uploads\/2019\/03\/decimaslogo.png?auto=format%2Ccompress&ixlib=php-3.3.0","contentUrl":"https:\/\/images.decimas.com\/uploads\/2019\/03\/decimaslogo.png?auto=format%2Ccompress&ixlib=php-3.3.0","width":178,"height":49,"caption":"Blog de fitness y moda deportiva D\u00e9cimas"},"image":{"@id":"https:\/\/www.decimas.com\/blog\/pt-pt\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/m.facebook.com\/DecimasOficial","https:\/\/x.com\/decimasoficial","https:\/\/www.instagram.com\/decimas_es\/"]}]}},"_links":{"self":[{"href":"https:\/\/www.decimas.com\/blog\/pt-pt\/wp-json\/wp\/v2\/posts\/13699","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.decimas.com\/blog\/pt-pt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.decimas.com\/blog\/pt-pt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.decimas.com\/blog\/pt-pt\/wp-json\/wp\/v2\/users\/34"}],"replies":[{"embeddable":true,"href":"https:\/\/www.decimas.com\/blog\/pt-pt\/wp-json\/wp\/v2\/comments?post=13699"}],"version-history":[{"count":13,"href":"https:\/\/www.decimas.com\/blog\/pt-pt\/wp-json\/wp\/v2\/posts\/13699\/revisions"}],"predecessor-version":[{"id":16670,"href":"https:\/\/www.decimas.com\/blog\/pt-pt\/wp-json\/wp\/v2\/posts\/13699\/revisions\/16670"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.decimas.com\/blog\/pt-pt\/wp-json\/wp\/v2\/media\/13684"}],"wp:attachment":[{"href":"https:\/\/www.decimas.com\/blog\/pt-pt\/wp-json\/wp\/v2\/media?parent=13699"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.decimas.com\/blog\/pt-pt\/wp-json\/wp\/v2\/categories?post=13699"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.decimas.com\/blog\/pt-pt\/wp-json\/wp\/v2\/tags?post=13699"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}