Treinar Em Casa: Qual a Melhor Divisão de Treinos Para Começar?

💪 WANT A COMPLETE LIST OF EXERCISES? Download my E-book with over 100 exercises organized by movement pattern: 📥https://www.spencercalisthenics.com/p... 🛍️Link to ALL the EQUIPMENT I use to train at home 👉https://mercadolivre.com/sec/2hPDmAi 🏦 You can contribute to the growth of the channel with a Pix payment of any amount 🗝️Pix Key: [email protected] Hey calisthenics enthusiasts! This is Spencer from Spencer Calisthenics, and today I'm going to help you create your own home workout routine without needing a gym. 💪 During these 3 years training exclusively at home, I learned how to create complete workouts for all muscle groups: back and biceps, chest and triceps, and abs and legs. And the best part? Without spending money on a gym or expensive supplements. Let's go! 🔥 🟢 [Workout Split] • Back and Biceps: Pull-ups, Australian pull-ups, and explosive exercises to sculpt your back and strengthen your biceps. 🚀 • Chest and Triceps: Incline push-ups, decline push-ups, diamond push-ups, and much more to guarantee muscle fatigue in your chest and triceps. 🏋️‍♂️ • Abs and Legs: Squats, isometric exercises, and core-focused sets to improve strength and definition, leaving your body with an incredible aesthetic. 🔄 🟢 [How to Create Your Workouts] The biggest question at the beginning was: “How do I divide the muscle groups?” I didn't know where to start either! But after studying, I put together my first workout routines that helped me achieve the results I have today. Each workout was carefully designed to achieve muscle fatigue, even without using weights, and focusing on unilateral exercises and time under tension. 🟢 [Training Legs at Home] Training legs without weights is challenging, but I found the solution with alternating squats, Bulgarian split squats, and isometric exercises. 💥 The key is movement control and the use of isometric techniques that maximize effort without needing extra weight. 🟢 [Chest and Triceps Workout] For the upper body, I combined chest and triceps in a powerful circuit with incline, floor, and decline push-ups, ensuring these muscle groups work together for greater efficiency. 💪 🟢 [Strengthening Back and Biceps] Pull-ups were essential for developing my back and biceps. The combination of pronated pull-ups, Australian pull-ups, and negative pull-ups helped to progressively increase strength and endurance. 🟢 [Importance of the Abdomen] Having a well-developed core makes all the difference! Strong abs not only improve aesthetics but also help with the execution of other exercises and body posture throughout the day. 🧘‍♂️ 🟢 [Conclusion] Training at home is possible and can bring you great results with the right routine. And best of all: you save time, money, and still achieve the physique you've always wanted. Let's embark on this journey together! 🚀 0:45 Legs 3:23 Chest and Triceps 4:35 Back and Biceps 6:06 Abs #HomeWorkout #Calisthenics #SpencerCalisthenics #WorkoutSplit #WeightTrainingWithoutGym #HypertrophyAtHome #ExercisesForBeginners #CompleteBodyWorkout #MuscleDefinition #SelfTaughtFitness