{"id":7676,"date":"2026-04-01T09:06:20","date_gmt":"2026-04-01T07:06:20","guid":{"rendered":"https:\/\/trevollleida.com\/?p=7676"},"modified":"2026-04-01T09:06:23","modified_gmt":"2026-04-01T07:06:23","slug":"descans-entre-series-entrenament","status":"publish","type":"post","link":"https:\/\/trevollleida.com\/es\/blog\/descans-entre-series-entrenament\/","title":{"rendered":"Descanso entre series: La clave invisible para maximizar tus resultados"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"7676\" class=\"elementor elementor-7676\" 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\"><a href=\"https:\/\/trevollleida.com\/blog\/descans-entre-series-entrenament\/\">Descans entre s\u00e8ries: La clau invisible per maximitzar els teus resultats<\/a><\/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><span style=\"font-weight: 400;\">Si alguna vegada t&#8217;has preguntat quant de temps hauries de descansar entre s\u00e8ries, o si has vist alg\u00fa al gimn\u00e0s assegut al banc mirant el m\u00f2bil durant diversos minuts, aquest article \u00e9s per a tu. El descans entre s\u00e8ries \u00e9s un dels aspectes m\u00e9s subestimats de l&#8217;entrenament, per\u00f2 t\u00e9 un impacte directe en els teus resultats, la teva recuperaci\u00f3 i la teva capacitat per progressar de forma sostenible.<\/span><\/p><p><span style=\"font-weight: 400;\">Moltes persones entrenen dur, cuiden la seva t\u00e8cnica i s&#8217;esforcen en cada repetici\u00f3, per\u00f2 descuiden completament el temps de descans. I aix\u00f2 \u00e9s un error. Perqu\u00e8 no es tracta nom\u00e9s d&#8217;aixecar pes o fer m\u00e9s repeticions: es tracta de permetre que el teu cos es recuperi prou per rendir al m\u00e0xim a la seg\u00fcent s\u00e8rie, sense comprometre la qualitat del moviment ni augmentar el risc de lesi\u00f3.<\/span><\/p><p><span style=\"font-weight: 400;\">A Tr\u00e8vol Lleida treballem perqu\u00e8 els nostres socis i s\u00f2cies entrenin amb criteri, entenent que cada variable de l&#8217;entrenament t\u00e9 el seu perqu\u00e8. I el descans no \u00e9s una excepci\u00f3.<\/span><\/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\/2026\/03\/descans-entre-series-entrenament-lleida-02.jpg-scaled.jpg\" title=\"descans-entre-series-entrenament-lleida 02.jpg\" alt=\"Persona fent un descans entre series en un entrenament de for\u00e7a a Tr\u00e8vol Lleida.\" 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\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;#els-meus-posts&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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Aquests dip\u00f2sits s&#8217;esgoten r\u00e0pidament i necessiten temps per reposar-se. Si no descanses prou, la seg\u00fcent s\u00e8rie ser\u00e0 de menor qualitat: menys pes, menys repeticions o pitjor t\u00e8cnica. I entrenar amb menor qualitat significa menys est\u00edmul de creixement o adaptaci\u00f3.<\/span><\/p><p><span style=\"font-weight: 400;\">El descans en entrenament de for\u00e7a, per tant, s&#8217;ha d&#8217;ajustar al teu objectiu espec\u00edfic, al tipus d&#8217;exercici que est\u00e0s realitzant i al teu nivell de forma f\u00edsica. No existeix una recepta universal, per\u00f2 s\u00ed que hi ha principis basats en evid\u00e8ncia que t&#8217;ajudaran a prendre millors decisions.<\/span><\/p><\/div><\/div>\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-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\">Quant de temps descansar segons el teu objectiu?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2cf23f2 elementor-widget elementor-widget-text-editor\" data-id=\"2cf23f2\" 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 temps \u00f2ptim de descans muscular en hipertr\u00f2fia, for\u00e7a o resist\u00e8ncia varia considerablement. Aqu\u00ed t&#8217;expliquem les recomanacions generals per a cada objectiu.<\/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-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\"><a href=\"https:\/\/trevollleida.com\/blog\/descans-entre-series-entrenament\/\">Descans per a Hipertr\u00f2fia (Guanyar m\u00fascul)<\/a><\/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\"><p><span style=\"font-weight: 400;\">Si el teu objectiu principal \u00e9s guanyar massa muscular, el descans entre s\u00e8ries per hipertr\u00f2fia sol estar entre <\/span><b>60 i 90 segons<\/b><span style=\"font-weight: 400;\"> per a exercicis accessoris i d&#8217;a\u00efllament, i entre <\/span><b>90 i 120 segons<\/b><span style=\"font-weight: 400;\"> per a exercicis compostos com esquats, pes mort o press de banca.<\/span><\/p><p><span style=\"font-weight: 400;\">Aquest rang permet mantenir un nivell de tensi\u00f3 mec\u00e0nica adequat sense sacrificar massa el volum total d&#8217;entrenament. A m\u00e9s, afavoreix l&#8217;acumulaci\u00f3 de metab\u00f2lits que contribueixen a l&#8217;est\u00edmul hipertr\u00f2fic.<\/span><\/p><p><span style=\"font-weight: 400;\">No obstant aix\u00f2, aix\u00f2 no vol dir que hagis de cronometrar obsessivament cada pausa. Si necessites 2 minuts, o fins i tot una mica m\u00e9s, en el cas de s\u00e8ries amb nivells d&#8217;esfor\u00e7 elevats i exercicis globals, per recuperar-te en lloc de 90 segons, pren-te aquest temps. La qualitat del moviment sempre ha de ser priorit\u00e0ria. El descans entre repeticions per a hipertr\u00f2fia ha de permetre&#8217;t completar la s\u00e8rie amb bona t\u00e8cnica i l&#8217;esfor\u00e7 adequat.<\/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-e2f1572 e-con-full e-flex e-con e-child\" data-id=\"e2f1572\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8a3e8cb elementor-widget elementor-widget-heading\" data-id=\"8a3e8cb\" 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\"><a href=\"https:\/\/trevollleida.com\/blog\/descans-entre-series-entrenament\/\">Descans per a For\u00e7a i Pot\u00e8ncia<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6514569 elementor-widget elementor-widget-text-editor\" data-id=\"6514569\" 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;\">Si entrenes per guanyar for\u00e7a m\u00e0xima o pot\u00e8ncia, necessites descansos m\u00e9s llargs: entre <\/span><b>3 i 5 minuts<\/b><span style=\"font-weight: 400;\"> entre s\u00e8ries d&#8217;exercicis principals. Aquest temps permet que el sistema nervi\u00f3s i els dip\u00f2sits de fosfocreatina es recuperin completament, cosa que \u00e9s essencial per generar la m\u00e0xima for\u00e7a possible a cada s\u00e8rie.<\/span><\/p><p><span style=\"font-weight: 400;\">Aqu\u00ed l&#8217;objectiu no \u00e9s acumular fatiga, sin\u00f3 expressar el m\u00e0xim rendiment en cada repetici\u00f3. Per aix\u00f2, el descans d&#8217;entrenament orientat a for\u00e7a \u00e9s significativament m\u00e9s llarg que en altres objectius.<\/span><\/p>\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-d2facf5 e-con-full e-flex e-con e-child\" data-id=\"d2facf5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-68ee9d3 elementor-widget elementor-widget-heading\" data-id=\"68ee9d3\" 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\"><a href=\"https:\/\/trevollleida.com\/blog\/descans-entre-series-entrenament\/\">Descans per a Resist\u00e8ncia Muscular<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b80ed80 elementor-widget elementor-widget-text-editor\" data-id=\"b80ed80\" 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;\">Si la teva meta \u00e9s millorar la resist\u00e8ncia muscular o la capacitat de mantenir esfor\u00e7os prolongats, els descansos han de ser m\u00e9s curts: entre <\/span><b>30 i 60 segons,<\/b><span style=\"font-weight: 400;\"> per\u00f2 recorda, <\/span><b>a major nivell d&#8217;esfor\u00e7, major necessitat de descans<\/b><span style=\"font-weight: 400;\">. Aix\u00f2 obliga el m\u00fascul a adaptar-se a treballar en condicions de fatiga acumulada, millorant la seva toler\u00e0ncia al lactat i la seva efici\u00e8ncia metab\u00f2lica.<\/span><\/p><p><span style=\"font-weight: 400;\">Aquest tipus de descans \u00e9s com\u00fa en circuits, entrenaments funcionals i classes dirigides.<\/span><\/p>\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 class=\"elementor-element elementor-element-ab14985 titulo elementor-widget elementor-widget-heading\" data-id=\"ab14985\" 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 Actiu vs. Descans Passiu al Gym<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-db2b072 e-con-full e-flex e-con e-child\" data-id=\"db2b072\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7d707d3 elementor-widget elementor-widget-text-editor\" data-id=\"7d707d3\" 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;\">Una altra variable a considerar \u00e9s el tipus de descans que realitzes entre s\u00e8ries. Existeixen dues opcions principals: descans actiu i descans passiu.<\/span><\/p><p><span style=\"font-weight: 400;\">El <\/span><b>descans passiu<\/b><span style=\"font-weight: 400;\"> consisteix a quedar-te quiet, assegut o dret, sense realitzar cap activitat. \u00c9s el m\u00e9s com\u00fa i efectiu quan busques una recuperaci\u00f3 completa, especialment en entrenaments de for\u00e7a.<\/span><\/p><p><span style=\"font-weight: 400;\">El <\/span><b>descans actiu<\/b><span style=\"font-weight: 400;\">, en canvi, implica realitzar moviments suaus de baixa intensitat entre s\u00e8ries: caminar, estiraments din\u00e0mics lleugers o mobilitat articular. Aquest tipus de descans pot ajudar a optimitzar els temps de la sessi\u00f3, tamb\u00e9 a mantenir la temperatura muscular i afavorir l&#8217;eliminaci\u00f3 de metab\u00f2lits, per\u00f2 no permet una recuperaci\u00f3 tan completa com el descans passiu.<\/span><\/p><p><span style=\"font-weight: 400;\">El descans actiu entre s\u00e8ries \u00e9s \u00fatil en contextos de resist\u00e8ncia o quan entrenes amb c\u00e0rregues moderades i vols mantenir l&#8217;activaci\u00f3 general. No obstant aix\u00f2, si est\u00e0s treballant amb c\u00e0rregues pesades o buscant maximitzar la for\u00e7a, el descans passiu podria ser una bona opci\u00f3.<\/span><\/p>\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-81ea882 e-con-full e-flex e-con e-child\" data-id=\"81ea882\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b1c92a7 titulo elementor-widget elementor-widget-heading\" data-id=\"b1c92a7\" 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\">Errors comuns que arru\u00efnen el teu entrenament\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8f4004b elementor-widget elementor-widget-text-editor\" data-id=\"8f4004b\" 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;\">Malgrat la import\u00e0ncia del descans en entrenaments, moltes persones cometen errors que limiten els seus resultats:<\/span><\/p><ol><li><b> No respectar el descans suficient per voler \u00abacabar r\u00e0pid\u00bb<\/b><\/li><\/ol><p><span style=\"font-weight: 400;\">Entrenar contra rellotge pot semblar productiu, per\u00f2 si redueixes excessivament els descansos, la qualitat de les teves s\u00e8ries cau en picat. El resultat: menys est\u00edmul, m\u00e9s fatiga i major risc de lesi\u00f3.<\/span><\/p><ol start=\"2\"><li><b> Descansar massa sense un motiu clar<\/b><\/li><\/ol><p><span style=\"font-weight: 400;\">Per contra, estar 5 minuts entre cada s\u00e8rie de <\/span><i><span style=\"font-weight: 400;\">curl<\/span><\/i><span style=\"font-weight: 400;\"> de b\u00edceps perqu\u00e8 est\u00e0s parlant o mirant el m\u00f2bil no t\u00e9 sentit. Apr\u00e8n a diferenciar entre un descans funcional i una pausa innecess\u00e0ria.<\/span><\/p><ol start=\"3\"><li><b> No ajustar el descans segons l&#8217;exercici<\/b><\/li><\/ol><p><span style=\"font-weight: 400;\">Un pes mort no requereix el mateix descans que unes elevacions laterals. Els exercicis compostos que involucren grans grups musculars necessiten m\u00e9s temps de recuperaci\u00f3 que els exercicis d&#8217;a\u00efllament.<\/span><\/p><ol start=\"4\"><li><b> Ignorar els senyals del cos<\/b><\/li><\/ol><p><span style=\"font-weight: 400;\">Si sents marejos, palpitacions irregulars o falta d&#8217;aire excessiva, \u00e9s senyal que el teu cos necessita m\u00e9s temps. Escoltar aquestes senyals \u00e9s part d&#8217;entrenar amb intel\u00b7lig\u00e8ncia.<\/span><\/p>\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-e5416ed e-flex e-con-boxed e-con e-parent\" data-id=\"e5416ed\" 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-82e3052 titulo elementor-widget elementor-widget-heading\" data-id=\"82e3052\" 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\">Com ajustar el descans segons el grup muscular<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-db72e4e elementor-widget elementor-widget-text-editor\" data-id=\"db72e4e\" 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 descans per grup muscular tamb\u00e9 pot variar. Grups musculars grans com cames, esquena o pit solen requerir descansos m\u00e9s llargs a causa de la major demanda metab\u00f2lica i neural. Per exemple, despr\u00e9s d&#8217;una s\u00e8rie pesada d&#8217;esquats, \u00e9s normal necessitar entre 3 i 4 minuts abans de la seg\u00fcent s\u00e8rie.<\/span><\/p><p><span style=\"font-weight: 400;\">En canvi, grups musculars petits com b\u00edceps, tr\u00edceps o les porcions posteriors del deltoides poden recuperar-se amb descansos m\u00e9s curts, entre 60 i 90 segons, depenent de la intensitat i del grau d&#8217;esfor\u00e7.<\/span><\/p><p><span style=\"font-weight: 400;\">A m\u00e9s, el descans entre entrenaments de musculaci\u00f3 d&#8217;un mateix grup muscular (\u00e9s a dir, quants dies deixes passar entre sessions) tamb\u00e9 \u00e9s crucial. Generalment, es recomana deixar almenys 48-72 hores abans de tornar a treballar el mateix grup muscular, encara que aix\u00f2 dep\u00e8n del volum total, la intensitat i la teva capacitat de recuperaci\u00f3 individual.<\/span><\/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-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=\"400\" height=\"400\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/12\/beneficis-de-la-cinta-de-correr.webp\" class=\"attachment-full size-full wp-image-7184\" alt=\"beneficis de la cinta de correr\" srcset=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/12\/beneficis-de-la-cinta-de-correr.webp 400w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/12\/beneficis-de-la-cinta-de-correr-300x300.webp 300w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/12\/beneficis-de-la-cinta-de-correr-150x150.webp 150w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/12\/beneficis-de-la-cinta-de-correr-12x12.webp 12w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/12\/beneficis-de-la-cinta-de-correr-70x70.webp 70w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/>\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-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-49a2052 titulo elementor-widget elementor-widget-heading\" data-id=\"49a2052\" 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\">Optimitza la teva rutina amb l'equip de Tr\u00e8vol Lleida<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-62bb886 e-con-full e-flex e-con e-child\" data-id=\"62bb886\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b23187a elementor-widget elementor-widget-text-editor\" data-id=\"b23187a\" 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 id=\"divText\"><p><span style=\"font-weight: 400;\">A Tr\u00e8vol Lleida entenem que cada persona t\u00e9 objectius, capacitats i ritmes diferents. Per aix\u00f2, els nostres entrenadors personals i t\u00e8cnics de sala estan preparats per ajudar-te a ajustar variables com el descans entre exercicis, la c\u00e0rrega, el volum o la freq\u00fc\u00e8ncia, d&#8217;acord amb les teves necessitats reals.<\/span><\/p><p><span style=\"font-weight: 400;\">Si tens dubtes sobre quant descansar, si sents que no progresses o si vols optimitzar la teva rutina per treure-li el m\u00e0xim partit, no dubtis a consultar-nos. Entrenar amb acompanyament professional marca la difer\u00e8ncia entre avan\u00e7ar amb seguretat i estancar-se per falta d&#8217;informaci\u00f3.<\/span><\/p><p><span style=\"font-weight: 400;\">A m\u00e9s, comptar amb el suport de Tr\u00e8vol Salut et permet abordar qualsevol mol\u00e8stia, lesi\u00f3 o limitaci\u00f3 des d&#8217;una perspectiva integral. Perqu\u00e8 entrenar b\u00e9 no \u00e9s nom\u00e9s aixecar pesos: \u00e9s entendre el teu cos, respectar els teus l\u00edmits i progressar de forma intel\u00b7ligent.<\/span><\/p><\/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-22340ac e-flex e-con-boxed e-con e-parent\" data-id=\"22340ac\" 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-530f164 titulo elementor-widget elementor-widget-heading\" data-id=\"530f164\" 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\">Conclusi\u00f3: El descans tamb\u00e9 \u00e9s entrenament<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-524a094 elementor-widget elementor-widget-text-editor\" data-id=\"524a094\" 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 id=\"divText\"><p><span style=\"font-weight: 400;\">El descans entre s\u00e8ries no \u00e9s un detall menor. \u00c9s una variable fonamental que influeix directament en la qualitat del teu entrenament, en la teva capacitat de recuperaci\u00f3 i en els teus resultats a mitj\u00e0 i llarg termini.<\/span><\/p><p><span style=\"font-weight: 400;\">Ajustar el descans i l&#8217;entrenament segons el teu objectiu \u2014ja sigui hipertr\u00f2fia, for\u00e7a o resist\u00e8ncia\u2014 et permetr\u00e0 aprofitar millor cada s\u00e8rie, reduir el risc de lesi\u00f3 i mantenir la motivaci\u00f3 alta en veure progressos consistents.<\/span><\/p><p><span style=\"font-weight: 400;\">No es tracta de seguir regles r\u00edgides, sin\u00f3 d&#8217;entendre els principis i aplicar-los amb sentit com\u00fa. Si entrenes for\u00e7a, dona&#8217;t temps. Si busques resist\u00e8ncia, escur\u00e7a els descansos. I si tens dubtes, pregunta. Perqu\u00e8 entrenar amb criteri \u00e9s entrenar millor.<\/span><\/p><p><span style=\"font-weight: 400;\">A Tr\u00e8vol Lleida estem per acompanyar-te en aquest proc\u00e9s. No per donar-te f\u00f3rmules m\u00e0giques, sin\u00f3 per ensenyar-te a entrenar de forma aut\u00f2noma, conscient i sostenible.<\/span><\/p><p><span style=\"font-weight: 400;\">Perqu\u00e8 el veritable progr\u00e9s no ve d&#8217;entrenar m\u00e9s dur, sin\u00f3 d&#8217;entrenar m\u00e9s intel\u00b7ligent. I aix\u00f2 inclou saber quan parar, quan emp\u00e8nyer i quan demanar ajuda.<\/span><\/p><\/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-c3783f2 e-con-full e-flex e-con e-child\" data-id=\"c3783f2\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4cb98f4 elementor-widget elementor-widget-text-editor\" data-id=\"4cb98f4\" 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>Mira el v\u00eddeo seg\u00fcent <strong>Descans entre s\u00e8ries: La clau invisible per maximitzar els teus resultats<\/strong>:<\/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-3b34e67 e-con-full e-flex e-con e-child\" data-id=\"3b34e67\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3f35ea9 elementor-widget elementor-widget-video\" data-id=\"3f35ea9\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=3476W2PmFZM&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\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 class=\"elementor-element elementor-element-fd02780 elementor-widget elementor-widget-text-editor\" data-id=\"fd02780\" 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>Veure v\u00eddeo <em><b><strong>Descans entre s\u00e8ries: La clau invisible per maximitzar els teus resultats<\/strong><\/b><\/em>, directament a Youtube: <a href=\"https:\/\/www.youtube.com\/watch?v=3476W2PmFZM\" target=\"_blank\" rel=\"noopener\">https:\/\/www.youtube.com\/watch?v=3476W2PmFZMhttps:\/\/youtu.be\/o09MmSlhmg0<\/a><\/p>\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-ceeca23 e-flex e-con-boxed e-con e-parent\" data-id=\"ceeca23\" 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-b7b69c1 titulo elementor-widget elementor-widget-heading\" data-id=\"b7b69c1\" 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-64f1c3e elementor-widget elementor-widget-elementskit-blog-posts\" data-id=\"64f1c3e\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"els-meus-posts\" 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--64f1c3e\" 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>El descans entre s\u00e8ries \u00e9s un dels aspectes m\u00e9s subestimats de l\u2019entrenament, per\u00f2 t\u00e9 un impacte directe en els teus resultats, la teva recuperaci\u00f3 i la teva capacitat per progressar de forma sostenible.<\/p>","protected":false},"author":10,"featured_media":7707,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10,9],"tags":[],"class_list":["post-7676","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrenament","category-salut"],"_links":{"self":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts\/7676","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\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/comments?post=7676"}],"version-history":[{"count":26,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts\/7676\/revisions"}],"predecessor-version":[{"id":7733,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts\/7676\/revisions\/7733"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/media\/7707"}],"wp:attachment":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/media?parent=7676"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/categories?post=7676"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/tags?post=7676"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}