{"id":6839,"date":"2025-10-14T08:37:00","date_gmt":"2025-10-14T06:37:00","guid":{"rendered":"https:\/\/trevollleida.com\/?p=6839"},"modified":"2025-09-30T14:08:03","modified_gmt":"2025-09-30T12:08:03","slug":"ganar-masa-muscular-mujeres","status":"publish","type":"post","link":"https:\/\/trevollleida.com\/es\/blog\/guanyar-massa-muscular-dones\/","title":{"rendered":"C\u00f3mo ganar masa muscular en mujeres de forma efectiva"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"6839\" class=\"elementor elementor-6839\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6438951 e-flex e-con-boxed e-con e-parent\" data-id=\"6438951\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-737971d titulo elementor-widget elementor-widget-heading\" data-id=\"737971d\" 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<h1 class=\"elementor-heading-title elementor-size-default\">Com guanyar massa muscular en dones de manera efectiva\n<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ee51366 elementor-widget elementor-widget-text-editor\" data-id=\"ee51366\" 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>Guanyar massa muscular en dones no va de \u201cposar-se enorme\u201d; va de salut, rendiment i autoestima. M\u00e9s m\u00fascul vol dir moure\u2019t amb m\u00e9s seguretat, millorar la postura, protegir les articulacions i tenir una energia estable durant el dia.<\/p><p>Si ets una dona prima que busca guanyar massa muscular, o simplement vols sentir-te m\u00e9s forta i definida, aqu\u00ed tens una guia pr\u00e0ctica, moderna i basada en principis s\u00f2lids per aconseguir-ho.<\/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-c0a5d83 elementor-widget elementor-widget-image\" data-id=\"c0a5d83\" 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 decoding=\"async\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/09\/massa-muscular-en-dones.webp\" title=\"massa muscular en dones\" alt=\"massa muscular en dones\" loading=\"lazy\" \/>\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-f54ab99 elementor-widget elementor-widget-text-editor\" data-id=\"f54ab99\" 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>Recorda que aquests s\u00f3n principis generals; l\u2019ideal \u00e9s adaptar-los a la teva individualitat (gen\u00e8tica, edat, experi\u00e8ncia, horaris).<\/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\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-62adf09 e-flex e-con-boxed e-con e-parent\" data-id=\"62adf09\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9df7368 elementor-widget__width-initial elementor-toc--minimized-on-tablet elementor-widget elementor-widget-table-of-contents\" data-id=\"9df7368\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;headings_by_tags&quot;:[&quot;h2&quot;],&quot;exclude_headings_by_selector&quot;:[],&quot;marker_view&quot;:&quot;bullets&quot;,&quot;icon&quot;:{&quot;value&quot;:&quot;fas fa-angle-right&quot;,&quot;library&quot;:&quot;fa-solid&quot;,&quot;rendered_tag&quot;:&quot;&lt;svg class=\\&quot;e-font-icon-svg e-fas-angle-right\\&quot; 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M\u00e9s m\u00fascul sol traduir-se en m\u00e9s vitalitat, millor composici\u00f3 corporal, menor risc de lesions i una millora de l\u2019autoestima i la confian\u00e7a. En resum: massa muscular = salut, funcionalitat i autonomia.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-25e4426 e-con-full e-flex e-con e-child\" data-id=\"25e4426\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0f44182 elementor-widget elementor-widget-heading\" data-id=\"0f44182\" 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<h3 class=\"elementor-heading-title elementor-size-default\">Millora de la postura i de la for\u00e7a\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e72e619 elementor-widget elementor-widget-text-editor\" data-id=\"e72e619\" 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<div class=\"text-wrapper\"><div id=\"divText\"><p>Un tronc i una cadena posterior forts (glutis, isquiotibials i musculatura de l\u2019esquena) sostenen la columna, estabilitzen malucs i espatlles i corregeixen descompensacions habituals del dia a dia (moltes hores asseguda, \u00fas de pantalles, etc.). Quan la musculatura s\u2019entrena de manera completa i equilibrada, la postura millora i el cos respon millor a qualsevol activitat: des de carregar pesos fins a practicar el teu esport preferit.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6a08538 e-con-full e-flex e-con e-child\" data-id=\"6a08538\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ee37639 elementor-widget elementor-widget-heading\" data-id=\"ee37639\" 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<h3 class=\"elementor-heading-title elementor-size-default\">Prevenci\u00f3 de malalties relacionades amb l\u2019edat\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2827575 elementor-widget elementor-widget-text-editor\" data-id=\"2827575\" 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<div class=\"text-wrapper\"><div id=\"divText\"><p>El m\u00fascul \u00e9s un factor protector davant la sarcop\u00e8nia (p\u00e8rdua de massa muscular, que pot ser del 3\u20138% per d\u00e8cada a partir dels 30 anys), l\u2019osteop\u00e8nia\/osteoporosi i el deteriorament funcional amb el pas dels anys. Mantenir i desenvolupar massa magra afavoreix la densitat mineral \u00f2ssia, millora l\u2019equilibri i redueix el risc de caigudes. Construir m\u00fascul avui \u00e9s invertir en la teva salut futura.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-75bf7f1 e-flex e-con-boxed e-con e-parent\" data-id=\"75bf7f1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6889603 titulo elementor-widget elementor-widget-heading\" data-id=\"6889603\" 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\">Fisiologia de l\u2019entrenament per a dones\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-fa3ae4b e-con-full e-flex e-con e-child\" data-id=\"fa3ae4b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7994cc1 elementor-widget elementor-widget-heading\" data-id=\"7994cc1\" 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<h3 class=\"elementor-heading-title elementor-size-default\">Difer\u00e8ncies i similituds clau entre la musculatura masculina i la femenina\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9990583 elementor-widget elementor-widget-text-editor\" data-id=\"9990583\" 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<div class=\"text-wrapper\"><div id=\"divText\"><p>Homes i dones compartim els mateixos tipus de fibres musculars i responem a est\u00edmuls similars. La principal difer\u00e8ncia \u00e9s en la distribuci\u00f3 de la massa muscular i la influ\u00e8ncia hormonal. Les dones solen tenir una mica menys de massa muscular total i un percentatge de greix essencial m\u00e9s alt, per\u00f2 el potencial de progr\u00e9s existeix en ambd\u00f3s casos. Amb una planificaci\u00f3 adequada, l\u2019augment de massa muscular en dones \u00e9s totalment assolible.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-cdc72ec e-con-full e-flex e-con e-child\" data-id=\"cdc72ec\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-137ecd7 elementor-widget elementor-widget-heading\" data-id=\"137ecd7\" 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<h3 class=\"elementor-heading-title elementor-size-default\">Impacte de les hormones i del cicle menstrual en el desenvolupament muscular\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1a81d58 elementor-widget elementor-widget-text-editor\" data-id=\"1a81d58\" 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<div class=\"text-wrapper\"><div id=\"divText\"><p>Els estr\u00f2gens tenen un paper clau en la salut metab\u00f2lica i \u00f2ssia i poden exercir un efecte protector del teixit muscular. Una consideraci\u00f3 pr\u00e0ctica important \u00e9s el cicle menstrual, perqu\u00e8 els nivells d\u2019energia i la capacitat de recuperaci\u00f3 poden fluctuar:<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c1c0c1b e-con-full e-flex e-con e-child\" data-id=\"c1c0c1b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c9a3845 elementor-widget elementor-widget-text-editor\" data-id=\"c9a3845\" 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<div class=\"text-wrapper\"><div id=\"divText\"><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fase fol\u00b7licular (dia 1\u201314 aprox.)<\/b><span style=\"font-weight: 400;\">: sol haver-hi una millor toler\u00e0ncia a l\u2019entrenament d\u2019alta intensitat i volum. Bon moment per buscar progressos.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fase l\u00fatea (dia 15\u201328 aprox.)<\/b><span style=\"font-weight: 400;\">: la fatiga pot ser m\u00e9s gran. Escolta el teu cos; \u00e9s un bon moment per prioritzar la recuperaci\u00f3 o mantenir la intensitat sense for\u00e7ar al m\u00e0xim.<\/span><\/li><\/ul><\/div><\/div>\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-8a44fb1 elementor-widget elementor-widget-text-editor\" data-id=\"8a44fb1\" 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<div class=\"text-wrapper\"><div id=\"divText\"><p>A la pr\u00e0ctica, la hipertr\u00f2fia muscular en dones requereix el mateix \u201ccombo\u201d: entrenament de for\u00e7a, aportaci\u00f3 cal\u00f2rica i prote\u00efna suficients, i descans de qualitat \u2014ajustant la progressi\u00f3 al teu context.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ab539f0 e-flex e-con-boxed e-con e-parent\" data-id=\"ab539f0\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2a710cb titulo elementor-widget elementor-widget-heading\" data-id=\"2a710cb\" 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\">Nutrici\u00f3 per al creixement de massa muscular en dones\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ecc9e2e e-con-full e-flex e-con e-child\" data-id=\"ecc9e2e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8c5a60d elementor-widget elementor-widget-heading\" data-id=\"8c5a60d\" 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<h3 class=\"elementor-heading-title elementor-size-default\">Macronutrients essencials: prote\u00efnes, hidrats de carboni i greixos saludables\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9fe9543 e-con-full e-flex e-con e-child\" data-id=\"9fe9543\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9990cdb elementor-widget elementor-widget-text-editor\" data-id=\"9990cdb\" 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<div class=\"text-wrapper\"><div id=\"divText\"><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><p><b>Prote\u00efnes:<\/b><span style=\"font-weight: 400;\"> clau per reparar i construir m\u00fascul. Es recomana entre <\/span><b>1,6 i 2,2 g per kg de pes corporal al dia<\/b><span style=\"font-weight: 400;\">. Inclou fonts variades (ous, lactis, llegums, tofu, peix, carns magres).<\/span><span style=\"font-weight: 400;\"><br \/><\/span><b><\/b><\/p><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><p><b>Hidrats de carboni:<\/b><span style=\"font-weight: 400;\"> el teu combustible per entrenar amb intensitat; prioritza integrals, fruita, patata i arr\u00f2s.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><b><\/b><\/p><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><p><b>Greixos saludables:<\/b><span style=\"font-weight: 400;\"> necessaris per a les hormones i la salut cel\u00b7lular (OOVE, fruits secs, llavors, alvocat). Una dieta equilibrada sost\u00e9 el rendiment i la recuperaci\u00f3.<\/span><\/p><\/li><\/ul><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d4746af e-con-full e-flex e-con e-child\" data-id=\"d4746af\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-53ee92d elementor-widget elementor-widget-heading\" data-id=\"53ee92d\" 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<h3 class=\"elementor-heading-title elementor-size-default\">Aportaci\u00f3 cal\u00f2rica adequada per a la s\u00edntesi proteica\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4e3c539 elementor-widget elementor-widget-text-editor\" data-id=\"4e3c539\" 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<div class=\"text-wrapper\"><div id=\"divText\"><p>\u00a0<\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 12pt; margin-bottom: 12pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Per <\/span><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">augmentar la massa muscular<\/span><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\"> sol caldre un <\/span><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">lleuger super\u00e0vit cal\u00f2ric<\/span><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\"> (menjar una mica m\u00e9s del que gastes; es recomana un rang de <\/span><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">250\u2013500 kcal<\/span><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\"> per sobre del teu manteniment). Si el teu objectiu \u00e9s guanyar massa muscular, aquest super\u00e0vit controlat \u00e9s especialment important. La idea no \u00e9s \u201cmenjar per dos\u201d, sin\u00f3 ajustar racions i prioritzar aliments densos en nutrients perqu\u00e8 el cos tingui mat\u00e8ria primera per construir.<\/span><\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b059665 e-con-full e-flex e-con e-child\" data-id=\"b059665\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-22a4e6c elementor-widget elementor-widget-heading\" data-id=\"22a4e6c\" 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<h3 class=\"elementor-heading-title elementor-size-default\">Import\u00e0ncia de la hidrataci\u00f3\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3c79b55 elementor-widget elementor-widget-text-editor\" data-id=\"3c79b55\" 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<div class=\"text-wrapper\"><div id=\"divText\"><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 12pt; margin-bottom: 12pt;\">L\u2019aigua participa en el transport de nutrients, la contracci\u00f3 muscular i la termoregulaci\u00f3. Entrenar deshidratada redueix la for\u00e7a i la concentraci\u00f3. Mant\u00e9n una hidrataci\u00f3 constant durant el dia i afegeix <strong>electr\u00f2lits<\/strong> si la sessi\u00f3 \u00e9s llarga o amb molta calor.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f9b88f5 e-grid featured-box e-con-boxed e-con e-parent\" data-id=\"f9b88f5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-2da43b2 e-con-full e-flex e-con e-child\" data-id=\"2da43b2\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-860dd08 elementor-widget elementor-widget-heading\" data-id=\"860dd08\" 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\">Vine a entrenar al nostre gimn\u00e1s a Lleida!<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-25a56f2 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"25a56f2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm elementor-animation-pulse\" href=\"https:\/\/trevollleida.com\/activitats-dirigides\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">M'apunto!<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c1ca446 e-con-full e-flex e-con e-child\" data-id=\"c1ca446\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-259ff6f elementor-widget elementor-widget-image\" data-id=\"259ff6f\" 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 fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/09\/massa-muscular-dones-1024x683.webp\" class=\"attachment-large size-large wp-image-6841\" alt=\"massa muscular dones\" srcset=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/09\/massa-muscular-dones-1024x683.webp 1024w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/09\/massa-muscular-dones-300x200.webp 300w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/09\/massa-muscular-dones-768x512.webp 768w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/09\/massa-muscular-dones-1536x1024.webp 1536w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/09\/massa-muscular-dones-2048x1366.webp 2048w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/09\/massa-muscular-dones-18x12.webp 18w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\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>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7d81cb8 e-flex e-con-boxed e-con e-parent\" data-id=\"7d81cb8\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-67feee3 titulo elementor-widget elementor-widget-heading\" data-id=\"67feee3\" 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\">Entrenament de resist\u00e8ncia i for\u00e7a per augmentar la massa muscular\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-16d82d3 e-con-full e-flex e-con e-child\" data-id=\"16d82d3\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d56cbd9 elementor-widget elementor-widget-heading\" data-id=\"d56cbd9\" 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<h3 class=\"elementor-heading-title elementor-size-default\">Tipus d\u2019exercicis recomanats\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cf2b0e1 elementor-widget elementor-widget-text-editor\" data-id=\"cf2b0e1\" 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<ul><li class=\"text-wrapper\"><div id=\"divText\"><p><b>Exercicis amb peses<\/b><\/p><p><span style=\"font-weight: 400;\">Construeix la base amb multiarticulars: <\/span><b>sentadilla<\/b><span style=\"font-weight: 400;\">, <\/span><b>pes mort<\/b><span style=\"font-weight: 400;\">, <\/span><b>passades endavant (zancades)<\/b><span style=\"font-weight: 400;\">, <\/span><b>prensa<\/b><span style=\"font-weight: 400;\">, <\/span><b>hip thrust<\/b><span style=\"font-weight: 400;\">, <\/span><b>rem<\/b><span style=\"font-weight: 400;\">, <\/span><b>press de pit<\/b><span style=\"font-weight: 400;\"> i <\/span><b>press militar<\/b><span style=\"font-weight: 400;\">. Afegeix exercicis accessoris per emfatitzar grups concrets (glutis, espatlles, bessons, core). L\u2019important \u00e9s la <\/span><b>sobrec\u00e0rrega progressiva<\/b><span style=\"font-weight: 400;\">: pujar a poc a poc el pes, les repeticions o la dificultat t\u00e8cnica (<\/span><b>mai<\/b><span style=\"font-weight: 400;\">sacrifiquis la t\u00e8cnica per aixecar m\u00e9s pes).<\/span><\/p><\/div><\/li><\/ul>\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-6b2992c elementor-widget elementor-widget-text-editor\" data-id=\"6b2992c\" 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<ul><li class=\"text-wrapper\"><div id=\"divText\"><p><b>Exercicis amb pes corporal<\/b><\/p><p><b>Fons<\/b><span style=\"font-weight: 400;\">, <\/span><b>dominades assistides<\/b><span style=\"font-weight: 400;\">, <\/span><b>planxes<\/b><span style=\"font-weight: 400;\">, <\/span><b>pont de glutis<\/b><span style=\"font-weight: 400;\">, <\/span><b>step-ups<\/b><span style=\"font-weight: 400;\"> i variants de <\/span><b>sentadilla\/passada<\/b><span style=\"font-weight: 400;\"> s\u00f3n excel\u00b7lents per millorar el control i l\u2019estabilitat. Aquests exercicis et permeten treballar rangs complets, millorar la mobilitat i refor\u00e7ar patrons b\u00e0sics.<\/span><\/p><\/div><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-180ae25 e-flex e-con-boxed e-con e-parent\" data-id=\"180ae25\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-58bd61d titulo elementor-widget elementor-widget-heading\" data-id=\"58bd61d\" 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\">Creaci\u00f3 d\u2019una rutina d\u2019entrenament progressiva\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-44d6335 e-con-full e-flex e-con e-child\" data-id=\"44d6335\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a8aa713 elementor-widget elementor-widget-text-editor\" data-id=\"a8aa713\" 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<div class=\"text-wrapper\"><div id=\"divText\"><p><span style=\"font-weight: 400;\">El prioritari a l\u2019hora d\u2019escollir una distribuci\u00f3 setmanal \u00e9s que <\/span><b>s\u2019ajusti a la teva disponibilitat<\/b><span style=\"font-weight: 400;\">, per\u00f2 seguir l\u2019ordre seg\u00fcent t\u00e9 avantatges:<\/span><\/p><ol><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Es <\/span><b>prioritza la freq\u00fc\u00e8ncia<\/b><span style=\"font-weight: 400;\"> d\u2019entrenament (repetir est\u00edmuls facilita l\u2019aprenentatge motor).<br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Es <\/span><b>distribueix millor el volum<\/b><span style=\"font-weight: 400;\"> i la <\/span><b>fatiga setmanal<\/b><span style=\"font-weight: 400;\"> (menys sensaci\u00f3 de fatiga local per sessi\u00f3; millora la consist\u00e8ncia i facilita l\u2019adaptaci\u00f3 a mitj\u00e0 termini).<br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\">A mesura que toleres volums m\u00e9s alts per sessi\u00f3, pots optar per distribucions que <b>concentrin<\/b><span> m\u00e9s el volum.<\/span><\/li><\/ol><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9a89e67 e-con-full e-flex e-con e-child\" data-id=\"9a89e67\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-458cae2 elementor-widget elementor-widget-text-editor\" data-id=\"458cae2\" 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<div class=\"text-wrapper\"><div id=\"divText\"><p>Per a iniciaci\u00f3, per practicitat, recomanaria aquest ordre de distribucions:<\/p><ol><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cos sencer<br \/><br \/><\/b><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>2 vies<\/b><span style=\"font-weight: 400;\">, exemple: <\/span><b>Tronc\u2013Cames (Torso\u2013Pierna)<br \/><br \/><\/b><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>3 vies<\/b><span style=\"font-weight: 400;\">, exemple: <\/span><b>Push\u2013Pull\u2013Legs (Empenta\u2013Tracci\u00f3\u2013Cames)<\/b><\/li><\/ol><\/div><\/div>\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-a7caedf elementor-widget elementor-widget-heading\" data-id=\"a7caedf\" 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<h3 class=\"elementor-heading-title elementor-size-default\">Tipus d\u2019exercicis recomanats\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2638543 e-con-full e-flex e-con e-child\" data-id=\"2638543\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-29b8fe7 elementor-widget elementor-widget-text-editor\" data-id=\"29b8fe7\" 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<div class=\"text-wrapper\"><div id=\"divText\"><p><span style=\"font-weight: 400;\">La <\/span><b>proximitat al fall<\/b><span style=\"font-weight: 400;\"> \u00e9s clau per a la hipertr\u00f2fia. Fer servir el <\/span><b>RIR (repeticions en recambra)<\/b><span style=\"font-weight: 400;\"> com a guia per gestionar la fatiga \u00e9s molt \u00fatil. Busca acabar les s\u00e8ries amb <\/span><b>RIR 1\u20133<\/b><span style=\"font-weight: 400;\">. Perqu\u00e8 el m\u00fascul continu\u00ef responent, alterna rangs de repeticions, <\/span><b>tempos<\/b><span style=\"font-weight: 400;\"> (lent a la fase exc\u00e8ntrica) i t\u00e8cniques com <\/span><b>supers\u00e8ries<\/b><span style=\"font-weight: 400;\"> o descansos esglaonats. Varia sense perdre el focus en els b\u00e0sics.<\/span><\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d3e3192 e-flex e-con-boxed e-con e-parent\" data-id=\"d3e3192\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f02cafb titulo elementor-widget elementor-widget-heading\" data-id=\"f02cafb\" 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\">Descans i recuperaci\u00f3 muscular per guanyar massa muscular\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-aaee6b1 e-con-full e-flex e-con e-child\" data-id=\"aaee6b1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2a98d6e elementor-widget elementor-widget-heading\" data-id=\"2a98d6e\" 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<h3 class=\"elementor-heading-title elementor-size-default\">Import\u00e0ncia d\u2019un son de qualitat\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c735248 e-con-full e-flex e-con e-child\" data-id=\"c735248\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e1eca41 elementor-widget elementor-widget-text-editor\" data-id=\"e1eca41\" 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><span style=\"font-weight: 400;\">El son no \u00e9s un extra: \u00e9s part de l\u2019entrenament. Dormir <\/span><b>7\u20139 hores<\/b><span style=\"font-weight: 400;\"> afavoreix l\u2019alliberament hormonal implicat en la reparaci\u00f3 muscular, consolida l\u2019aprenentatge motor i millora la presa de decisions. Sense descans, el progr\u00e9s es frena.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3ee64e3 e-con-full e-flex e-con e-child\" data-id=\"3ee64e3\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1c62198 elementor-widget elementor-widget-heading\" data-id=\"1c62198\" 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<h3 class=\"elementor-heading-title elementor-size-default\">Estrat\u00e8gies per a una recuperaci\u00f3 efectiva\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5a83f8f elementor-widget elementor-widget-text-editor\" data-id=\"5a83f8f\" 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<div class=\"text-wrapper\"><div id=\"divText\"><p><span style=\"font-weight: 400;\">Planifica <\/span><b>descansos<\/b><span style=\"font-weight: 400;\"> (setmanes m\u00e9s lleugeres) cada <\/span><b>6\u20138 setmanes<\/b><span style=\"font-weight: 400;\"> si entrenes intens. Incorpora <\/span><b>mobilitat suau<\/b><span style=\"font-weight: 400;\">, <\/span><b>passejos<\/b><span style=\"font-weight: 400;\"> i <\/span><b>estiraments actius<\/b><span style=\"font-weight: 400;\"> per mantenir-te fresca entre sessions. La <\/span><b>nutrici\u00f3 postentrenament<\/b><span style=\"font-weight: 400;\"> amb prote\u00efna i hidrats, i una <\/span><b>hidrataci\u00f3 adequada<\/b><span style=\"font-weight: 400;\">, acceleren la recuperaci\u00f3.<\/span><\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c1fe5b0 e-con-full e-flex e-con e-child\" data-id=\"c1fe5b0\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8a431e2 elementor-widget elementor-widget-heading\" data-id=\"8a431e2\" 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<h3 class=\"elementor-heading-title elementor-size-default\">Prevenci\u00f3 de lesions mitjan\u00e7ant el descans adequat\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6bd6de4 elementor-widget elementor-widget-text-editor\" data-id=\"6bd6de4\" 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<div class=\"text-wrapper\"><div id=\"divText\"><p><span style=\"font-weight: 400;\">Respectar <\/span><b>48\u201372 hores<\/b><span style=\"font-weight: 400;\"> entre est\u00edmuls intensos del mateix grup muscular redueix el risc de lesi\u00f3. <\/span><b>La t\u00e8cnica mana<\/b><span style=\"font-weight: 400;\">: prioritza rangs de moviment controlats i progressions l\u00f2giques. Si alguna cosa fa \u201cmal\u201d de deb\u00f2, para, ajusta i consulta.<\/span><\/p><p><b>Construir m\u00fascul porta temps, per\u00f2 cada repetici\u00f3 compta.<\/b><b><br \/><\/b><span style=\"font-weight: 400;\">Si ets principiant, <\/span><b>considerar la guia d\u2019un entrenador\/a personal qualificat\/da<\/b><span style=\"font-weight: 400;\"> pot ser la millor inversi\u00f3 per comen\u00e7ar de manera segura i efectiva.<\/span><\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-420c28e e-flex e-con-boxed e-con e-parent\" data-id=\"420c28e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-79bab62 titulo elementor-widget elementor-widget-heading\" data-id=\"79bab62\" 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\">Entrades relacionades amb l'article<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8e74fc4 elementor-widget elementor-widget-elementskit-blog-posts\" data-id=\"8e74fc4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"elementskit-blog-posts.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"ekit-wid-con\" >        <div id=\"post-items--8e74fc4\" class=\"ekit-row post-items ekit-blog-post-masonry-inactive\">\n                            <div class=\"post-item ekit-col-4\">\n\n                                            <div class=\"elementskit-post-image-card\">\n                            <div class=\"elementskit-entry-header\">\n                                                                    <a href=\"https:\/\/trevollleida.com\/es\/blog\/alimentacio-nedadors-4-pautes-vitals\/\" class=\"elementskit-entry-thumb\">\n                                        <img decoding=\"async\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2026\/08\/Alimentacio.png\" alt=\"Alimentaci\u00f3 per a nedadors: com optimitzar la teva dieta per rendir a l&#8217;aigua\">\n                                    <\/a><!-- .elementskit-entry-thumb END -->\n                                                                                                                        <div class=\"elementskit-meta-lists\">\n                                                <div class=\"elementskit-single-meta\"><span class=\"elementskit-meta-wraper\"><strong>14<\/strong>Sep<\/span><\/div>\n                                            <\/div>\n                                                                                                            \n                                \n                                                            <\/div><!-- .elementskit-entry-header END -->\n\n                            <div class=\"elementskit-post-body \">\n                                \n                                                                                                                \n                                    \n                                                                                            <h2 class=\"entry-title\">\n                    <a href=\"https:\/\/trevollleida.com\/es\/blog\/alimentacio-nedadors-4-pautes-vitals\/\">\n                        Alimentaci\u00f3 per a nedadors: com optimitzar la teva dieta&hellip;                    <\/a>\n                <\/h2>\n                                                                                                                                                                                                <p>Si nedes de forma regular a la piscina de Tr\u00e8vol, segur que en algun moment t&#039;has preguntat per qu\u00e8 alguns dies notes les cames lleugeres&hellip;<\/p>\n                                                                                                                                                                        <div class=\"btn-wraper\">\n                                        \n                                                                                    <a class=\"elementskit-btn whitespace--normal\" id=\"\" href=\"https:\/\/trevollleida.com\/es\/blog\/alimentacio-nedadors-4-pautes-vitals\/\">\n                                                                                                \u00a1Leer m\u00e1s!                                            <\/a>\n                                                                            <\/div>\n                                                            <\/div><!-- .elementskit-post-body END -->\n                        <\/div>\n                    \n                <\/div>\n                            <div class=\"post-item ekit-col-4\">\n\n                                            <div class=\"elementskit-post-image-card\">\n                            <div class=\"elementskit-entry-header\">\n                                                                    <a href=\"https:\/\/trevollleida.com\/es\/blog\/dieta-massa-muscular-3-pilars-vitals\/\" class=\"elementskit-entry-thumb\">\n                                        <img decoding=\"async\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2026\/08\/Dieta-per-guanyar-massa-muscular-claus-per-a-una-hipertrofia-efectiva-i-natural.png\" alt=\"Dieta per guanyar massa muscular: claus per a una hipertr\u00f2fia efectiva i natural\">\n                                    <\/a><!-- .elementskit-entry-thumb END -->\n                                                                                                                        <div class=\"elementskit-meta-lists\">\n                                                <div class=\"elementskit-single-meta\"><span class=\"elementskit-meta-wraper\"><strong>01<\/strong>Sep<\/span><\/div>\n                                            <\/div>\n                                                                                                            \n                                \n                                                            <\/div><!-- .elementskit-entry-header END -->\n\n                            <div class=\"elementskit-post-body \">\n                                \n                                                                                                                \n                                    \n                                                                                            <h2 class=\"entry-title\">\n                    <a href=\"https:\/\/trevollleida.com\/es\/blog\/dieta-massa-muscular-3-pilars-vitals\/\">\n                        Dieta per guanyar massa muscular: claus per a una&hellip;                    <\/a>\n                <\/h2>\n                                                                                                                                                                                                <p>La dieta per guanyar massa muscular \u00e9s, juntament amb l&#039;entrenament i el descans, un dels tres pilars que determinen si el teu cos construeix teixit&hellip;<\/p>\n                                                                                                                                                                        <div class=\"btn-wraper\">\n                                        \n                                                                                    <a class=\"elementskit-btn whitespace--normal\" id=\"\" href=\"https:\/\/trevollleida.com\/es\/blog\/dieta-massa-muscular-3-pilars-vitals\/\">\n                                                                                                \u00a1Leer m\u00e1s!                                            <\/a>\n                                                                            <\/div>\n                                                            <\/div><!-- .elementskit-post-body END -->\n                        <\/div>\n                    \n                <\/div>\n                            <div class=\"post-item ekit-col-4\">\n\n                                            <div class=\"elementskit-post-image-card\">\n                            <div class=\"elementskit-entry-header\">\n                                                                    <a href=\"https:\/\/trevollleida.com\/es\/blog\/menjar-abans-entrenar-5-pautes\/\" class=\"elementskit-entry-thumb\">\n                                        <img decoding=\"async\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2026\/07\/Disseny-sense-titol-4.png\" alt=\"Qu\u00e8 menjar abans d&#8217;entrenar: La guia definitiva per millorar el teu rendiment\">\n                                    <\/a><!-- .elementskit-entry-thumb END -->\n                                                                                                                        <div class=\"elementskit-meta-lists\">\n                                                <div class=\"elementskit-single-meta\"><span class=\"elementskit-meta-wraper\"><strong>17<\/strong>Ago<\/span><\/div>\n                                            <\/div>\n                                                                                                            \n                                \n                                                            <\/div><!-- .elementskit-entry-header END -->\n\n                            <div class=\"elementskit-post-body \">\n                                \n                                                                                                                \n                                    \n                                                                                            <h2 class=\"entry-title\">\n                    <a href=\"https:\/\/trevollleida.com\/es\/blog\/menjar-abans-entrenar-5-pautes\/\">\n                        Qu\u00e8 menjar abans d&#8217;entrenar: La guia definitiva per millorar&hellip;                    <\/a>\n                <\/h2>\n                                                                                                                                                                                                <p>Si entrenes diverses vegades per setmana per\u00f2 encara no tens clar qu\u00e8 menjar abans d&#039;entrenar, no ets l&#039;\u00fanic. \u00c9s un dels dubtes m\u00e9s freq\u00fcents entre&hellip;<\/p>\n                                                                                                                                                                        <div class=\"btn-wraper\">\n                                        \n                                                                                    <a class=\"elementskit-btn whitespace--normal\" id=\"\" href=\"https:\/\/trevollleida.com\/es\/blog\/menjar-abans-entrenar-5-pautes\/\">\n                                                                                                \u00a1Leer m\u00e1s!                                            <\/a>\n                                                                            <\/div>\n                                                            <\/div><!-- .elementskit-post-body END -->\n                        <\/div>\n                    \n                <\/div>\n                    <\/div>\n    <\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Ganar masa muscular en mujeres no va de \u201cponerse enorme\u201d, va de salud, rendimiento y autoestima. M\u00e1s m\u00fasculo significa moverte con m\u00e1s seguridad, mejorar tu postura, proteger tus articulaciones y tener energ\u00eda estable durante el d\u00eda. <\/p>","protected":false},"author":8,"featured_media":6840,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7,10],"tags":[],"class_list":["post-6839","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dona","category-entrenament"],"_links":{"self":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts\/6839","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/comments?post=6839"}],"version-history":[{"count":0,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts\/6839\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/media\/6840"}],"wp:attachment":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/media?parent=6839"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/categories?post=6839"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/tags?post=6839"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}