{"id":125,"date":"2024-10-14T10:54:15","date_gmt":"2024-10-14T13:54:15","guid":{"rendered":"https:\/\/impactofitness.online\/?p=125"},"modified":"2024-10-14T10:54:15","modified_gmt":"2024-10-14T13:54:15","slug":"melhores-exercicios-para-as-costas","status":"publish","type":"post","link":"https:\/\/impactofitness.online\/index.php\/2024\/10\/14\/melhores-exercicios-para-as-costas\/","title":{"rendered":"Melhores exerc\u00edcios para as costas"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Aqui est\u00e3o alguns exerc\u00edcios eficazes para fortalecer e definir as costas, que voc\u00ea pode incluir na sua rotina de treinos. Esses exerc\u00edcios podem ser feitos na academia ou em casa (com as adapta\u00e7\u00f5es necess\u00e1rias):<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. <strong>Remada Curvada (Bent-Over Row)<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Equipamento:<\/strong> Halteres ou barra<\/li>\n\n\n\n<li><strong>Como fazer:<\/strong>\n<ol class=\"wp-block-list\">\n<li>Fique em p\u00e9 com os p\u00e9s afastados na largura dos ombros, segurando os halteres ou a barra.<\/li>\n\n\n\n<li>Dobre os joelhos levemente e incline o tronco para frente, mantendo as costas retas e a cabe\u00e7a alinhada.<\/li>\n\n\n\n<li>Puxe os pesos em dire\u00e7\u00e3o \u00e0 sua cintura, mantendo os cotovelos pr\u00f3ximos ao corpo.<\/li>\n\n\n\n<li>Abaixe lentamente os pesos de volta \u00e0 posi\u00e7\u00e3o inicial.<\/li>\n<\/ol>\n<\/li>\n\n\n\n<li><strong>Repeti\u00e7\u00f5es:<\/strong> 3 s\u00e9ries de 8-12 repeti\u00e7\u00f5es.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2. <strong>Pulldown no Pulley (Lat Pulldown)<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Equipamento:<\/strong> M\u00e1quina de pulley<\/li>\n\n\n\n<li><strong>Como fazer:<\/strong>\n<ol class=\"wp-block-list\">\n<li>Sente-se na m\u00e1quina com as coxas firmemente apoiadas.<\/li>\n\n\n\n<li>Segure a barra com uma pegada mais ampla que a largura dos ombros.<\/li>\n\n\n\n<li>Puxe a barra em dire\u00e7\u00e3o ao peito, mantendo os cotovelos para baixo e apertando as esc\u00e1pulas.<\/li>\n\n\n\n<li>Volte a barra lentamente \u00e0 posi\u00e7\u00e3o inicial.<\/li>\n<\/ol>\n<\/li>\n\n\n\n<li><strong>Repeti\u00e7\u00f5es:<\/strong> 3 s\u00e9ries de 10-15 repeti\u00e7\u00f5es.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">3. <strong>Superman<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Equipamento:<\/strong> Nenhum<\/li>\n\n\n\n<li><strong>Como fazer:<\/strong>\n<ol class=\"wp-block-list\">\n<li>Deite-se de bru\u00e7os no ch\u00e3o com os bra\u00e7os esticados para frente.<\/li>\n\n\n\n<li>Levante os bra\u00e7os e as pernas ao mesmo tempo, formando uma ligeira curvatura com o corpo.<\/li>\n\n\n\n<li>Segure a posi\u00e7\u00e3o por 2 segundos e depois abaixe lentamente.<\/li>\n<\/ol>\n<\/li>\n\n\n\n<li><strong>Repeti\u00e7\u00f5es:<\/strong> 3 s\u00e9ries de 12-15 repeti\u00e7\u00f5es.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Aqui est\u00e3o alguns exerc\u00edcios eficazes para fortalecer e definir as costas, que voc\u00ea pode incluir na sua rotina de treinos. Esses exerc\u00edcios podem ser feitos<\/p>\n","protected":false},"author":1,"featured_media":126,"comment_status":"open","ping_status":"open","sticky":true,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"footnotes":""},"categories":[11],"tags":[25,6,28],"class_list":["post-125","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercicio-de-costas","tag-academia","tag-dicas","tag-treino"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"Aqui est\u00e3o alguns exerc\u00edcios eficazes para fortalecer e definir as costas, que voc\u00ea pode incluir na sua rotina de treinos. Esses exerc\u00edcios podem ser feitos na academia ou em casa (com as adapta\u00e7\u00f5es necess\u00e1rias): 1. Remada Curvada (Bent-Over Row) Equipamento: Halteres ou barra Como fazer: Fique em p\u00e9 com os p\u00e9s afastados na largura dos\" \/>\n\t<meta name=\"robots\" content=\"max-image-preview:large\" \/>\n\t<meta name=\"author\" content=\"impactofitness.online\"\/>\n\t<link rel=\"canonical\" href=\"https:\/\/impactofitness.online\/index.php\/2024\/10\/14\/melhores-exercicios-para-as-costas\/\" \/>\n\t<meta name=\"generator\" content=\"All in One SEO (AIOSEO) 4.9.10\" \/>\n\t\t<meta property=\"og:locale\" content=\"en_US\" \/>\n\t\t<meta property=\"og:site_name\" content=\"Impacto fitness - Seja a mudan\u00e7a que voc\u00ea busca - Impacto Fitness, onde a supera\u00e7\u00e3o encontra seu ritmo\" \/>\n\t\t<meta property=\"og:type\" content=\"article\" \/>\n\t\t<meta property=\"og:title\" content=\"Melhores exerc\u00edcios para as costas - Impacto fitness\" \/>\n\t\t<meta property=\"og:description\" content=\"Aqui est\u00e3o alguns exerc\u00edcios eficazes para fortalecer e definir as costas, que voc\u00ea pode incluir na sua rotina de treinos. 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