{"version":"1.0","provider_name":"Training.fit","provider_url":"https:\/\/training.fit\/pt-br\/","author_name":"Chalid El-Heliebi","author_url":"https:\/\/training.fit\/pt-br\/author\/chalid\/","title":"LIFTOFF: do sof\u00e1 \u00e0 barra","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"4VZ42sEHPZ\"><a href=\"https:\/\/training.fit\/pt-br\/plano-treino\/liftoff-do-sofa-a-barra\/\">LIFTOFF: do sof\u00e1 \u00e0 barra<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/training.fit\/pt-br\/plano-treino\/liftoff-do-sofa-a-barra\/embed\/#?secret=4VZ42sEHPZ\" width=\"600\" height=\"338\" title=\"&#8220;LIFTOFF: do sof\u00e1 \u00e0 barra&#8221; &#8212; Training.fit\" data-secret=\"4VZ42sEHPZ\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script type=\"text\/javascript\">\n\/*! This file is auto-generated *\/\n!function(c,d){\"use strict\";var e=!1,o=!1;if(d.querySelector)if(c.addEventListener)e=!0;if(c.wp=c.wp||{},c.wp.receiveEmbedMessage);else if(c.wp.receiveEmbedMessage=function(e){var t=e.data;if(!t);else if(!(t.secret||t.message||t.value));else if(\/[^a-zA-Z0-9]\/.test(t.secret));else{for(var r,s,a,i=d.querySelectorAll('iframe[data-secret=\"'+t.secret+'\"]'),n=d.querySelectorAll('blockquote[data-secret=\"'+t.secret+'\"]'),o=new RegExp(\"^https?:$\",\"i\"),l=0;l<n.length;l++)n[l].style.display=\"none\";for(l=0;l<i.length;l++)if(r=i[l],e.source!==r.contentWindow);else{if(r.removeAttribute(\"style\"),\"height\"===t.message){if(1e3<(s=parseInt(t.value,10)))s=1e3;else if(~~s<200)s=200;r.height=s}if(\"link\"===t.message)if(s=d.createElement(\"a\"),a=d.createElement(\"a\"),s.href=r.getAttribute(\"src\"),a.href=t.value,!o.test(a.protocol));else if(a.host===s.host)if(d.activeElement===r)c.top.location.href=t.value}}},e)c.addEventListener(\"message\",c.wp.receiveEmbedMessage,!1),d.addEventListener(\"DOMContentLoaded\",t,!1),c.addEventListener(\"load\",t,!1);function t(){if(o);else{o=!0;for(var e,t,r,s=-1!==navigator.appVersion.indexOf(\"MSIE 10\"),a=!!navigator.userAgent.match(\/Trident.*rv:11\\.\/),i=d.querySelectorAll(\"iframe.wp-embedded-content\"),n=0;n<i.length;n++){if(!(r=(t=i[n]).getAttribute(\"data-secret\")))r=Math.random().toString(36).substr(2,10),t.src+=\"#?secret=\"+r,t.setAttribute(\"data-secret\",r);if(s||a)(e=t.cloneNode(!0)).removeAttribute(\"security\"),t.parentNode.replaceChild(e,t);t.contentWindow.postMessage({message:\"ready\",secret:r},\"*\")}}}}(window,document);\n<\/script>\n","thumbnail_url":"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/liftoff-couch-to-barbell-varied-photo-overview.webp","thumbnail_width":1536,"thumbnail_height":1024,"description":"LIFTOFF: do sof\u00e1 \u00e0 barra \u00e9 a introdu\u00e7\u00e3o gradual \u00e0 muscula\u00e7\u00e3o criada por Casey Johnston. O programa come\u00e7a com movimentos que usam o peso do corpo, introduz os halteres e depois passa ao treino com barra. O objetivo \u00e9 facilitar essa transi\u00e7\u00e3o para quem acha os programas tradicionais de treino com barra para iniciantes intimidadores ou exigentes demais no come\u00e7o. Para quem este plano \u00e9 indicado Ele \u00e9 indicado para [&hellip;]"}