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c $cccccc$ccccc cc %c$ccccc.

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cc c c$cc %c$cccccc 'c cc %c cccc cc %c$ccccc cc %c+cccc "cc.

cc c c cc c %c$ccccccc6 c 'c ccccc$c'c 2cc %c$ccccccccc cccc c8c* cc .  cc c c+cc c %c$cccccc**cc6 cccc %c$cc*cc*7ccc %c$ccccccc %c+cccc2ccc %c+cccc.

cc c c!cc c %c$ccccccccccc%c$cc*cc *7cc cc 'c2cc %c$ccc*c ccccc c cc*cc %c+cccc.c c)cc c %c$cccccc cccc*ccc%c$cc*c c'cc ccc %c+cccccc %c$cccc2ccc %c$cccc0*c c c.

ccc cc c8c*cc. **cc*7*cc c '     cc c c$cc c %c$cc+.ccc ccc*cc$ccccc cc %c+c*cc1ccc c c+cc c %c$cc+!..c*cc$ccccc cc c c cc c %c$ccc cc*cc$ccccc$ccccc cc c c)cc c %c$cccc*cc cc/ccc$ccccc cc c c!cc c %c&cc (c cccccc$ccc*cc/c19c cc$ccccc cc    cc c c$cc c %c$cc*ccccccc cc*7c2cc %c$c *6 cc cc+cccc.

.ccc c .

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cc c &cc ccc cc.cc' ccc cccccc  0cc ccc<cccc$cc*cc2cc 'cc ccc'cc c c c c c c c c c c c c c . c ccc.

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c c  cccc.

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cc cc ccc -c*cc 7c<cJ21ccGccPcc*cc .cccc&  cL c 'c .

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c -cc*cc *c=c* ccc c=c $cc -cc2ccc'ccccc=c c'cc6 c c=c$c.c"c Qc %$ccc -0cc=c)c c!cccc ccccc$cc -c *cccc c cccc cc c   c %$cccc cc$c.c -cc*7c c '0cc'c c '     c %$ccc cc=c$.00*c2c=c/c.c -cc c'c2c %$cc*cc c'c %$ccccc c ‘  c %c$cccccc$cccc cc$cc -cc cc7c c6cccc o  c c.

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c ccc c.ccc c   cc cc cc'c c 3   . ccc c    ccc$c=cccc2cccc c cc c * c ccc.

4  2c cccc*ccc 7 c*c$c*c=c$c cH'c cccc c c RcScA(c+c*c=c$c c&cc'cccc.

cc$$(c c*c=c+c ccc RcScc$+cc$)(c*c=c c ccc RcScc$!cc(cccc  c cc. cccc 7 c RcScT(c+c*c=c+c c RcSc$.

cc cc7 c c*c=c c c .

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cc$c cc %Jcc$c c. #c % cc+c c % ccc)c c %Lcc$c cc$$!cc %ScccUc c %V9cc$c c %F.

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c %/c.c -cc2cUcc cc2c %$c ccc.c %$cccccc cc.

c -cc c %$c. c %c&ccc8c'c %$ccc*  cc c '     c %$c.c -cc'c2cc'ccccccc c c ‘  c %$c c c ‘    5  .c -cc %+ccc c c=c+ccc c c %!c2c c   c %&cccc8c'ccDc2ccc$cccc 2cccccc %+cccccc c*cc/c.

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c"c "c8ccccc c ccc cc ccc-cccc'cc c'2c c c cc c c cccc cc.

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ccc*cccc'cc8cc c o  c c.

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c cc c .

c'cccc cc'"cccccc cc c c c'cccccc'c cccccc .

c cccc.cccc  cccc'"cccc c <c  (c ccccc c2cc  ccc c  ccccccc+.

c'2cc c4cc cHc'c-c c  c c JEN@ S cEN<HGO F S cc<< Fc$)cJENcHc .c&c !ccc c 'cc.

ccc c'c cDcc. c=cUccc .

"(c$!ccccc=cD.cccc 'c=c+ccc  c 'cc2c c Sc c c JEN@ S cEN<HGO F S cc<< Fc$!cJENc !ccc c 'cc.

c=cAccc c'ccAc c.

"(c$!ccccc=c)!cccc 'c=c+ccc c  'cc2c c  c c JEN@ S cEN<HGO F S cc<< Fc HG cSHc+$cJENc !ccc c 'cc.

c=ccc$)cc$ cccU!cccc  c'cc$$cc.

ccc c 'c=c+ccc c 'cc2c c  6c c JEN@ S cEN<HGO F S cc<< Fc$UcJENc !ccc c 'cc. "(c$!ccccc=cD.

c=c$.ccc c'cc Acc.

"(c$!ccccc=cD.cccc 'c=c+ccc c  'cc2c c  7c c JEN@ S cEN<HGO F S cc<< Fc$UcJENc !ccc c 'cc.

c=c$.ccc c'cc $.cc.

"(c$!ccccc=c)!cccc 'c=c+ccc c  'cc2c c  c c JEN@ S cEN<HGO F S cc<< Fc$DcJENc !ccc c 'cc.

=cTccc c'cc$c c.

"(c$!ccccc=c .cccc 'c=c+ccc c  'cc2c c  5c c .

JEN@ S cEN<HGO F S cc<< Fc$UcJENc !ccc c 'cc.

c=c$.ccc c'cc Acc.

cccc 'c=c+ccc c  'cc2c ântensidade do exercício c  c c c c  ccc cc c c c  cc c    c  c   c c  !c c c  c c c  c c c cc  c   !c c c  c  c  c   c  cc  c "cc c  cc  c   c#c $  c c  c% c  c   c % c !c c c  c % c& cc c  c c  c  c c cc   c c Ò       &  . "(c$!cccc *c=cD.

(c)cc þemana 1  c c JEN@ S cEN<HGO F S cc<< Fc$UcJENc ccc c 'cc.

c=c$+ccc c'cc $+ccc.

cccc=c . "(c .ccc 'c=c+ccc c  'cc2c c  5c c JEN@ S cEN<HGO F S cc<< Fc$UcJENc ccc ccc.

c=c$+ccc c'c c$+ccc.

"(c$!ccc *c=c)!cccc=c+cc c c 'cc2c c   c JEN@ S cEN<HGO F S cc<< Fc$ cJENc ccc c 'cc.

c=cAccc c'ccAcc c.

ccc=c . "(c .ccc 'c=c+ccc c 'cc 2c   6c c JEN@ S cEN<HO F S cc<< Fc$)cJENc +ccc ccc.

ccc c'c . c=c$.

cAccc.

"(c$!ccc *c=cD.cccc=c+ccc  c 'cc2c þemana 2 Ȃ (comece e termine com o treino muscular)  &c c JEN@ S cEN<HGO F S cc<< Fc$!cJENc ccc c 'cc.

ccc c'cc $. c=c$.ccc.

ccc 'c=c+ccc c  'cc2c c  2 c JEN@ S cEN<HGO F S cc<< Fc$TcJENc +ccc ccc.cccc=c . "(c .

c=c$!ccc c'c c$!ccc.

"(c$!ccc *c=c)!cccc=c+cc c c 'cc2c c  8c c JEN@ S cEN<HGO F S cc<< Fc$!cJENc ccc c 'cc.

ccc c'ccAc cc. c=c$.

cccc=c)!ccc 'c=c+ccc c  'cc2c cc þemana 3 cc  c c JEN@ S cEN<HGO F S cc<< Fc$TcJENc +ccc ccc. "(c .

ccc. c=c$!ccc c'c c$.

"(c .cccc=c+cc c c 'cc2c c  5c c JEN@ S cEN<HGO F S cc<< Fc$!cJENc ccc c 'cc.ccc *c=cD.

ccc c'ccAc cc. c=c$.

ccc 'c=c+ccc c  'cc2c c  c c JEN@ S cEN<HGO F S cc<< Fc$)cJENc +ccc c 'cc. "(c)!cccc=c .

ccc c'ccAc . c=c$.

cc.

cccc=c+ccc c 'c c2c c  6c c JEN@ S cEN<HGO F S c0c<< Fc$$cJENc ccc c 'cc.cc *c=c . "(c .

c=cDccc c'ccDcc c.

"(c)!cccc=c$!cccc=c+ccc c  'cc2c þemana 4 (comece e termine com treino muscular)  &c c JEN@ S cEN<HGO F S cc<< Fc$UcJENc ccc c 'cc.

c=c$+ccc c'ccAc cc.

cccc=c . "(cD.ccc 'c=c+ccc cc c 'cc2c c  2 c JEN@ S cEN<HGO F S cc<< Fc$TcJENc +ccc ccc.

c=c$!ccc c'c c$.ccc.

ccc *c=cD.cccc=c+cc c c 'cc2c c  8c c JEN@ S cEN<HGO F S cc<< Fc$!cJENc ccc c 'cc.X"(c .

c=c$.ccc c'ccAc cc.

"(c .cccc=c)!ccc 'c=c+ccc c  'cc2c o  c c.

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ccc.

c-c'ccccNcc*cc  cc .

ccc cc&  cL c  c c (ccc 'cc c ccccccc.

cc  cc 'cccc*c4c*cc c .

c'c.

cccL c c ‘   : c c cc'cccc&  cL c 'cc.c ccHcQcc++. c ccccccc cc< c&  cL cSc c  c cc' cccccc++c cccc  cc$.

ccc *cc *cccc  c *c c-ccc c ccc ccccc'cccP c &cccQ'ccJccc*ccc'cc .

ccccc cYHccccccccc ccccc*7cFcc.

cc cccc.

cc.

c c cccc6Zc2c[cc'ccc ?c4 cc cHc2c.

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c. c'c.c.

ccc ccc*cccccc c c c(c'-ccccc c'2c.

cccccc2c  .

.c*cYO"ccc.

2c cc\c cc cccccccc "cc*ccZc2cc  c<\cG cccGMN c  cN cc&c 4 cFccc c&c0c cc'-cccc cYc  c-ccccc.

ccZcc?c4c cc&c4 c c U  ! c c ccccc7 ccc cc2c ccc ccc cccc*cc cc cc*cc ccccccccc'c c2cccc c2cc"c?c cc -cc -c c'2ccccJccc ccc cccc!c.

cc$)ccHc cc.

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c'ccccc*c c L#cHccccc&  cL cc cc'c.

c*cccc ccJc& ccJccQ'ccJcc.

cc ccc ccc cc c cccc*c ccc.c"c.

c'cc cc cHccc :cccccc'cc6 cc cYcc'c cccccccccc c cQcc.

cc cccZccc 7c c<c J21ccGccPc c Nc ccc ccc.'cc*(c*cc c cc 2ccccYcc'cccc. c 2c c.

cc-ccc *cc cc*cScccc c 2ccc c*c.

ccc c 'ccZcc4c cc .