Ramon Dino: Rotina de Treinos, e Antes e Depois do atleta

Ramon Rocha Queiroz conhecido por Ramon Dino ou "Dinossauro do Acre" é um atleta do fisiculturismo Brasileiro jovem que está fazendo história levando o esporte e o Brasil para as mais disputadas competições de fisiculturismo do mundo. Quem já ouviu falar no atleta percebe a genética absurda do Ramon Dino, veja só como ele era com apenas 16 anos de idade e em uma imagem do ano passado (2023).

Como fisiculturista profissional da classicphysique, Ramon Dino segue uma rotina de treino intensa e de alto volume, o que é perfeitamente compreensível. Ramon realiza de 10 a 12 repetições de cada exercício na maioria das vezes, totalizando 3 a 4 séries para cada movimento.

Ele faz tanto exercícios isolados quanto compostos, concentrando-se principalmente no treinamento de hipertrofia, considerado a abordagem mais eficaz para o aumento da massa muscular.

Abaixo a rotina de treino utilizada no ano passado (2023) quando o atleta competiu contra o canadense e Mr.Olympia Cbum.

Segunda-feira: Peito

Aqui está a rotina de treino de braços de Ramon Dino:

  1. Supino Inclinado com Halteres (4 séries de 10 a 12 repetições)

  2. Supino Inclinado com Máquina (4 séries de 10 a 12 repetições)

  3. Supino Declinado com Máquina (3 séries de 10 a 12 repetições)

  4. Fly Decúbito (3 séries de 10 a 12 repetições)

Terça-feira: Costas

Aqui está a rotina de treino de costas de Ramon Dino:

  1. Pullover com Corda (3 séries de 10 a 12 repetições)

  2. Pulldown Amplo na Lat Machine (4 séries de 8 a 10 repetições)

  3. Pulldown na Lat Machine em V (4 séries de 8 a 10 repetições)

  4. Barra Fixa Curvada (4 séries de 10 a 12 repetições)

  5. Hiperextensão (4 séries de 10 a 12 repetições)

Quarta-feira: Pernas

Aqui está a rotina de treino de pernas de Ramon Dino:

  1. Extensão de Pernas (3 séries de 10 a 12 repetições)

  2. Agachamento com Barra (3 séries de 10 a 12 repetições)

  3. Leg Press (4 séries de 10 a 12 repetições)

  4. Agachamento Hack (3 séries de 10 a 12 repetições)

  5. Curls Femorais deitado (4 séries de 10 a 12 repetições)

  6. Avanço com Barra (3 séries de 10 repetições)

Quinta-feira: Ombros

Aqui está a rotina de treino de ombros de Ramon Dino:

  1. Desenvolvimento de Ombros na Máquina Inclinada (5 séries de 8 a 10 repetições)

  2. Elevação Lateral com Halteres (5 séries de 12 repetições)

  3. Elevação Lateral na Máquina Sentado (4 séries de 12 repetições)

  4. Elevação Frontal com Barra (3 séries de 12 repetições)

  5. Fly Posterior na Máquina (3 séries de 12 repetições)

  6. Fly Posterior deitado (3 séries de 10 a 12 repetições)

Sexta-feira: Braços

Aqui está a rotina de treino de braços de Ramon Dino:

  1. Rosca Alternada com Halteres (3 séries de 10 a 12 repetições)

  2. Rosca Inclinada com Halteres (4 séries de 10 a 12 repetições)

  3. Rosca na Máquina Scott (3 séries de 12 repetições)

  4. Tríceps Corda (4 séries de 10 a 12 repetições)

  5. Tríceps na Máquina (4 séries de 12 repetições)

  6. Tríceps Corda acima da Cabeça (4 séries de 10 a 12 repetições)

Segredo dos Antebraços Monstruosos do Ramon Dino

Ramon Dino é conhecido por seus antebraços extraordinários, medindo impressionantes 44 cm. Essa dimensão é excepcional, considerando que a maioria das pessoas não possui bíceps tão desenvolvidos quanto os antebraços de Ramon Dino.

O diferencial de Ramon Dino está na adição da calistenia em sua rotina de treino, e seu histórico na calistenia, onde desde novo treinava, desempenhando um papel significativo no desenvolvimento de seus antebraços e fisico impressionante.

A calistenia, uma forma de exercício que utiliza movimentos corporais, oferece benefícios únicos para o desenvolvimento dos antebraços. Ao contrário dos exercícios tradicionais de levantamento de peso, que visam principalmente grupos musculares maiores, a calistenia envolve os antebraços de maneira mais direta e intensa.

Movimentos como pull-ups, push-ups, handstands e vários exercícios de aderência desafiam os músculos dos antebraços, promovendo força, resistência e hipertrofia.

A natureza dos exercícios de calistenia, que exigem agarrar e sustentar o peso corporal, impõe uma demanda substancial nos antebraços. Esse engajamento constante leva a uma ativação muscular e crescimento aumentados ao longo do tempo. Conforme Ramon Dino aprimorava suas habilidades em calistenia, seus antebraços naturalmente se desenvolviam, alcançando um tamanho excepcional.

Além dos benefícios estéticos, antebraços bem desenvolvidos oferecem vantagens práticas. Fortalecem a pegada, crucial em diversos esportes e atividades como escalada, levantamento de peso e artes marciais, contribuindo também para a força e estabilidade geral do corpo superior e aprimorando o desempenho tanto em atividades atléticas quanto nas tarefas diárias.

Conquistar um shape de respeito, que você olhe no espelho e diga: "Que shape, me sinto realmente incrível!" é o desejo de muitos, mas poucos realizam. Muitas pessoas caem na mentira de que é fácil, é em Projeto de 60 dias que você coloca um shape. Na verdade em 60 dias seu corpo começa se acostumar com os estímulos dos treinos e mudando todo seu metabolismo para ai sim, começar a ganhar massa muscular, perder gordura, emagrecer e etc.

É um grande equivoco realizar a rotina de treinos desses atores de cinema achando que seu shape vai ficar igual. Se você tiver acesso a recursos, conhecimento, profissionais, e alimentação e sumplementação, é capaz que consiga sim, mas sem saber o que esta fazendo pode comprometer sua saúde e nunca conseguir o resultado que você deseja.

O programa de treinamento fórmula da hipertrofia guiara você do início até a sua conquista, com vários modelos de treinamento e fichas de treino, você conseguira conquistar um shape natural descente, com os pés no chão, nada de ilusão de shape de fisiculturista em 60 dias, a menos que sua genética seja algo extraordinário.

Abaixo separamos um ebook muito bem elaborado pelo Gabriel Gouveia criador do projeto Fórmula da Hipertrofia. Basta preencher o formulário e já poderá baixar o ebook que é uma prévia do projeto, e se decidir dar um passo adiante, pode adquirir o treinamento com garantia de reebolso se não gostar.

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#mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-embedPermissions .ml-form-embedPermissionsOptionsCheckbox .label-description::before, #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-interestGroupsRow .ml-form-interestGroupsRowCheckbox .label-description::before, #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-checkboxRow .label-description::before { position: absolute; top: 4px; left: -1.5rem; display: block; width: 16px; height: 16px; pointer-events: none; content: ""; background-color: #ffffff; border: #adb5bd solid 1px; border-radius: 50%; }

#mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-embedPermissions .ml-form-embedPermissionsOptionsCheckbox .label-description::after { position: absolute; top: 0px!important; left: -1.5rem; display: block; width: 1rem; height: 1rem; content: ""; }

#mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-checkboxRow .label-description::after { position: absolute; top: 0px!important; left: -1.5rem; display: block; width: 1rem; height: 1rem; content: ""; }

#mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .custom-radio .custom-control-label::after { background: no-repeat 50%/50% 50%; } #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .custom-checkbox .custom-control-label::after, #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-embedPermissions .ml-form-embedPermissionsOptionsCheckbox .label-description::after, #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-interestGroupsRow .ml-form-interestGroupsRowCheckbox .label-description::after, #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-checkboxRow .label-description::after { background: no-repeat 50%/50% 50%; }

#mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow .custom-control, #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow .custom-control { position: relative; display: block; min-height: 1.5rem; padding-left: 1.5rem; }

#mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow .custom-radio .custom-control-input, #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow .custom-radio .custom-control-input, #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow .custom-checkbox .custom-control-input, #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow .custom-checkbox .custom-control-input { position: absolute; z-index: -1; opacity: 0; box-sizing: border-box; padding: 0; }

#mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow .custom-radio .custom-control-label, #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow .custom-radio .custom-control-label, #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow .custom-checkbox .custom-control-label, #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow .custom-checkbox .custom-control-label { color: #000000; font-size: 12px!important; font-family: 'Open Sans', Arial, Helvetica, sans-serif; line-height: 22px; margin-bottom: 0; position: relative; vertical-align: top; font-style: normal; font-weight: 700; }

#mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-fieldRow .custom-select, #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow .custom-select { background-color: #ffffff !important; color: #333333 !important; border-color: #cccccc; border-radius: 4px !important; border-style: solid !important; border-width: 1px !important; font-family: 'Open Sans', Arial, Helvetica, sans-serif; font-size: 14px !important; line-height: 20px !important; margin-bottom: 0; margin-top: 0; padding: 10px 28px 10px 12px !important; width: 100% !important; box-sizing: border-box !important; max-width: 100% !important; height: auto; display: inline-block; vertical-align: middle; background: url('https://assets.mlcdn.com/ml/images/default/dropdown.svg') no-repeat right .75rem center/8px 10px; -webkit-appearance: none; -moz-appearance: none; appearance: none; }

#mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow { height: auto; width: 100%; float: left; } .ml-form-formContent.horozintalForm .ml-form-horizontalRow .ml-input-horizontal { width: 70%; float: left; } .ml-form-formContent.horozintalForm .ml-form-horizontalRow .ml-button-horizontal { width: 30%; float: left; } .ml-form-formContent.horozintalForm .ml-form-horizontalRow .ml-button-horizontal.labelsOn { padding-top: 25px; } .ml-form-formContent.horozintalForm .ml-form-horizontalRow .horizontal-fields { box-sizing: border-box; float: left; padding-right: 10px; } #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow input { background-color: #ffffff; color: #333333; border-color: #cccccc; border-radius: 4px; border-style: solid; border-width: 1px; font-family: 'Open Sans', Arial, Helvetica, sans-serif; font-size: 14px; line-height: 20px; margin-bottom: 0; margin-top: 0; padding: 10px 10px; width: 100%; box-sizing: border-box; overflow-y: initial; } #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow button { background-color: #000000 !important; border-color: #000000; border-style: solid; border-width: 1px; border-radius: 4px; box-shadow: none; color: #ffffff !important; cursor: pointer; font-family: 'Open Sans', Arial, Helvetica, sans-serif; font-size: 14px !important; font-weight: 700; line-height: 20px; margin: 0 !important; padding: 10px !important; width: 100%; height: auto; } #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-horizontalRow button:hover { background-color: #333333 !important; border-color: #333333 !important; } #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-checkboxRow input[type="checkbox"] { box-sizing: border-box; padding: 0; position: absolute; z-index: -1; opacity: 0; margin-top: 5px; margin-left: -1.5rem; overflow: visible; } #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-checkboxRow .label-description { color: #000000; display: block; font-family: 'Open Sans', Arial, Helvetica, sans-serif; font-size: 12px; text-align: left; margin-bottom: 0; position: relative; vertical-align: top; } #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-checkboxRow label { font-weight: normal; margin: 0; padding: 0; position: relative; display: block; min-height: 24px; padding-left: 24px;

} #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-checkboxRow label a { color: #000000; text-decoration: underline; } #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-checkboxRow label p { color: #000000 !important; font-family: 'Open Sans', Arial, Helvetica, sans-serif !important; font-size: 12px !important; font-weight: normal !important; line-height: 18px !important; padding: 0 !important; margin: 0 5px 0 0 !important; } #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-checkboxRow label p:last-child { margin: 0; } #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-embedSubmit { margin: 0 0 20px 0; float: left; width: 100%; } #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-embedSubmit button { background-color: #000000 !important; border: none !important; border-radius: 4px !important; box-shadow: none !important; color: #ffffff !important; cursor: pointer; font-family: 'Open Sans', Arial, Helvetica, sans-serif !important; font-size: 14px !important; font-weight: 700 !important; line-height: 21px !important; height: auto; padding: 10px !important; width: 100% !important; box-sizing: border-box !important; } #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-embedSubmit button.loading { display: none; } #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-embedSubmit button:hover { background-color: #333333 !important; } .ml-subscribe-close { width: 30px; height: 30px; background: url('https://assets.mlcdn.com/ml/images/default/modal_close.png') no-repeat; background-size: 30px; cursor: pointer; margin-top: -10px; margin-right: -10px; position: absolute; top: 0; right: 0; } .ml-error input, .ml-error textarea, .ml-error select { border-color: red!important; }

.ml-error .custom-checkbox-radio-list { border: 1px solid red !important; border-radius: 4px; padding: 10px; }

.ml-error .label-description, .ml-error .label-description p, .ml-error .label-description p a, .ml-error label:first-child { color: #ff0000 !important; }

#mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-checkboxRow.ml-error .label-description p, #mlb2-10476808.ml-form-embedContainer .ml-form-embedWrapper .ml-form-embedBody .ml-form-checkboxRow.ml-error .label-description p:first-letter { color: #ff0000 !important; } @media only screen and (max-width: 400px){

.ml-form-embedWrapper.embedDefault, .ml-form-embedWrapper.embedPopup { width: 100%!important; } .ml-form-formContent.horozintalForm { float: left!important; } .ml-form-formContent.horozintalForm .ml-form-horizontalRow { height: auto!important; width: 100%!important; float: left!important; } .ml-form-formContent.horozintalForm .ml-form-horizontalRow .ml-input-horizontal { width: 100%!important; } .ml-form-formContent.horozintalForm .ml-form-horizontalRow .ml-input-horizontal > div { padding-right: 0px!important; padding-bottom: 10px; } .ml-form-formContent.horozintalForm .ml-button-horizontal { width: 100%!important; } .ml-form-formContent.horozintalForm .ml-button-horizontal.labelsOn { padding-top: 0px!important; }

}

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.ml-form-recaptcha.ml-error iframe { border: solid 1px #ff0000; }

@media screen and (max-width: 480px) { .ml-form-recaptcha { width: 220px!important } .g-recaptcha { transform: scale(0.78); -webkit-transform: scale(0.78); transform-origin: 0 0; -webkit-transform-origin: 0 0; } }

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