{"id":1994,"date":"2022-11-11T06:26:36","date_gmt":"2022-11-11T06:26:36","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=1994"},"modified":"2026-03-25T15:11:46","modified_gmt":"2026-03-25T15:11:46","slug":"planks","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/pt\/pranchas\/","title":{"rendered":"5 coisas incr\u00edveis que voc\u00ea sentir\u00e1 fazendo pranchas regularmente"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Seja voc\u00ea um iniciante ou um fisiculturista experiente, os benef\u00edcios da prancha para a sa\u00fade e o condicionamento f\u00edsico s\u00e3o ineg\u00e1veis. Este exerc\u00edcio pode ser feito praticamente em qualquer lugar, seja em casa, no trabalho ou na academia, e voc\u00ea pode execut\u00e1-lo com facilidade.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Tudo o que voc\u00ea precisa \u00e9 de um pouco de espa\u00e7o e a disposi\u00e7\u00e3o para realizar o exerc\u00edcio. Neste breve guia, exploraremos cinco (5) benef\u00edcios incr\u00edveis que voc\u00ea sentir\u00e1 ao praticar pranchas regularmente. No entanto, antes de abordarmos esses benef\u00edcios, come\u00e7aremos com uma vis\u00e3o geral deste exerc\u00edcio popular.<\/span><\/p>\n<p><iframe title=\"Reprodutor de v\u00eddeo do YouTube\" src=\"https:\/\/www.youtube.com\/embed\/rerYzUzuQ0U\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><b>O que \u00e9 e como executar o exerc\u00edcio da prancha?<\/b><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">O exerc\u00edcio de prancha \u00e9 basicamente classificado como um exerc\u00edcio para fortalecer o core. Consiste em se ajoelhar no ch\u00e3o, apoiando todo o corpo. <\/span><a href=\"https:\/\/anabolic-coach.com\/pt\/melhorar-alinhamento-do-corpo\/\"><span style=\"font-weight: 400;\">corpo<\/span><\/a><span style=\"font-weight: 400;\"> Apoie-se nos dedos dos p\u00e9s e antebra\u00e7os, mantendo o corpo todo ereto. Ao fazer isso, este exerc\u00edcio de fortalecimento do core ajudar\u00e1 a melhorar a for\u00e7a dos gl\u00fateos, ombros, lombar e abd\u00f4men.\u00a0<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">Para realizar um exerc\u00edcio de prancha cl\u00e1ssico, basta fazer o seguinte:<\/span><\/p>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deite-se de bru\u00e7os no ch\u00e3o.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Apoie todo o peso do seu corpo usando os dedos dos p\u00e9s e os antebra\u00e7os.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seus antebra\u00e7os devem estar alinhados logo abaixo dos ombros, mesmo quando voc\u00ea levantar todo o corpo do ch\u00e3o, com apenas os dedos dos p\u00e9s e os antebra\u00e7os tocando o solo.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Certifique-se de manter todo o seu corpo, da cabe\u00e7a aos calcanhares, reto.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mantenha os gl\u00fateos e o abd\u00f4men contra\u00eddos enquanto permanece na posi\u00e7\u00e3o de prancha por 20 a 60 segundos.<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2023 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header.jpg\" alt=\"\" width=\"751\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-728x407.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-608x340.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">O <\/span><a href=\"https:\/\/www.healthline.com\/health\/exercise-fitness\/plank-challenge\"><span style=\"font-weight: 400;\">exerc\u00edcio de prancha<\/span><\/a><span style=\"font-weight: 400;\"> Al\u00e9m de fortalecer os m\u00fasculos do core e melhorar a postura, tamb\u00e9m ajuda a reduzir a dor na regi\u00e3o lombar e promove a estabilidade da coluna.\u00a0<\/span>\n<p><span style=\"font-weight: 400;\">Ao executar o exerc\u00edcio de prancha, voc\u00ea deve tentar evitar levantar os quadris arqueando a regi\u00e3o lombar. Mantenha a coluna reta enquanto sustenta a postura por um minuto ou menos.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Al\u00e9m de ser f\u00e1cil de executar, voc\u00ea pode tornar a prancha uma parte essencial da sua rotina de exerc\u00edcios. <\/span><a href=\"https:\/\/anabolic-coach.com\/pt\/8-treinos-de-triceps-mais-poderosos\/\"><span style=\"font-weight: 400;\">rotina di\u00e1ria de exerc\u00edcios<\/span><\/a><span style=\"font-weight: 400;\"> Sem se preocupar em se esfor\u00e7ar demais ou sobrecarregar o corpo de forma prejudicial \u00e0 sa\u00fade.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Essa \u00e9 a prancha cl\u00e1ssica ou padr\u00e3o, tamb\u00e9m chamada de prancha de antebra\u00e7o. Mas voc\u00ea tamb\u00e9m pode experimentar outras varia\u00e7\u00f5es de prancha, como:<\/span><\/p>\n<p><b>A Prancha Alta<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Esta prancha ajudar\u00e1 a fortalecer seus bra\u00e7os, abd\u00f4men e ombros. Voc\u00ea realiza este exerc\u00edcio mantendo a postura de flex\u00e3o de bra\u00e7o, com os bra\u00e7os estendidos e retos.\u00a0<\/span><\/p>\n<p><b>A Prancha Lateral<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Com o exerc\u00edcio de prancha lateral, voc\u00ea manter\u00e1 a postura de prancha enquanto se equilibra de lado, usando apenas a lateral de um p\u00e9 e um antebra\u00e7o como apoio. Essa varia\u00e7\u00e3o de prancha \u00e9 \u00f3tima para os m\u00fasculos obl\u00edquos. <\/span><a href=\"https:\/\/anabolic-coach.com\/pt\/6-segredos-de-treinamento-de-construcao-muscular\/\"><span style=\"font-weight: 400;\">m\u00fasculos<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>A Prancha Invertida<\/b><\/p>\n<p><span style=\"font-weight: 400;\">No exerc\u00edcio de prancha reversa, voc\u00ea apoia o corpo nos calcanhares e nas m\u00e3os enquanto est\u00e1 olhando para cima. Essa varia\u00e7\u00e3o da prancha reversa \u00e9 \u00fatil para fortalecer a regi\u00e3o lombar, o abd\u00f4men e os gl\u00fateos.\u00a0<\/span><\/p>\n<p><b>Prancha com toques no ombro<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Para executar o exerc\u00edcio de prancha com toques no ombro, comece mantendo a postura de prancha alta. Em seguida, toque um dos ombros com a m\u00e3o oposta. A prancha com toques no ombro \u00e9 \u00f3tima para melhorar o equil\u00edbrio e a estabilidade do core.\u00a0<\/span><\/li>\n<\/ul>\n<figure id=\"attachment_2026\" aria-describedby=\"caption-attachment-2026\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-2026 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><figcaption id=\"caption-attachment-2026\" class=\"wp-caption-text\">prancha frontal<\/figcaption><\/figure>\n<p><b>Cinco (5) coisas incr\u00edveis que voc\u00ea experimentar\u00e1 com pranchas regulares\u00a0<\/b><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">Ao incorporar qualquer uma ou todas as varia\u00e7\u00f5es de prancha destacadas neste artigo \u00e0 sua rotina di\u00e1ria, quinzenal ou semanal de exerc\u00edcios, voc\u00ea certamente experimentar\u00e1 mudan\u00e7as significativas em seu condicionamento f\u00edsico e sa\u00fade em geral.\u00a0<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">Aqui est\u00e3o cinco (5) dessas coisas incr\u00edveis que voc\u00ea experimentar\u00e1 com exerc\u00edcios regulares de prancha.\u00a0<\/span><\/p>\n<h2><\/h2>\n<p><b>#1. Redu\u00e7\u00e3o da Gordura Visceral<\/b><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">A gordura abdominal ou visceral pode ser muito teimosa e dif\u00edcil de eliminar. No entanto, uma maneira de reduzir gradualmente a gordura abdominal e promover a queima de gordura \u00e9 atrav\u00e9s de um processo chamado queima de gordura visceral. <\/span><a href=\"https:\/\/anabolic-coach.com\/pt\/perder-peso-rapido-3-passos\/\"><span style=\"font-weight: 400;\">perda de peso<\/span><\/a><span style=\"font-weight: 400;\"> Uma das maneiras de melhorar a apar\u00eancia \u00e9 fazendo pranchas, pois esse exerc\u00edcio ajuda a acelerar o metabolismo e a fortalecer os m\u00fasculos abdominais, com ambas as atividades contribuindo para queimar o excesso de gordura visceral e proporcionar um abd\u00f4men mais firme.\u00a0<\/span><\/p>\n<h2><\/h2>\n<p><b>#2. Melhoria da aptid\u00e3o f\u00edsica geral<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">A prancha \u00e9 um dos exerc\u00edcios mais apreciados para o corpo todo, pois fortalece os m\u00fasculos do core, que fazem parte dos grandes grupos musculares do corpo. Com um core forte, voc\u00ea ter\u00e1 a flexibilidade, o equil\u00edbrio e a estabilidade necess\u00e1rios para executar outros exerc\u00edcios, incluindo muscula\u00e7\u00e3o, HIIT e exerc\u00edcios cardiovasculares. Em resumo, a prancha \u00e9 um \u00f3timo exerc\u00edcio para ajudar a melhorar seu condicionamento f\u00edsico geral e sua motiva\u00e7\u00e3o para a muscula\u00e7\u00e3o.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>#3. Postura Aprimorada<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Se voc\u00ea passa grande parte do dia sentado, seja em uma mesa em casa, no escrit\u00f3rio ou mesmo ao volante, \u00e9 bem prov\u00e1vel que tenha desenvolvido a chamada &quot;postura de quem trabalha sentado&quot;. Essa postura \u00e9 caracterizada por ombros ca\u00eddos para a frente, parte superior das costas curvada e regi\u00e3o p\u00e9lvica inclinada.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sempre que passamos muito tempo curvados para a frente, isso pode afetar negativamente a rela\u00e7\u00e3o entre comprimento e tens\u00e3o dos nossos m\u00fasculos. Nossos m\u00fasculos podem ficar subutilizados, sobrecarregados, contra\u00eddos ou alongados em excesso, e podemos, inadvertidamente, assumir posturas que nos obrigam a depender da nossa estrutura esquel\u00e9tica (ossos) para estabilidade, equil\u00edbrio, controle e sustenta\u00e7\u00e3o, em vez dos m\u00fasculos, que nos ajudam a manter a coluna neutra.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">No entanto, voc\u00ea pode melhorar significativamente sua postura com o exerc\u00edcio de prancha, pois ele incentiva uma coluna neutra e uma postura ereta, preservando ao mesmo tempo uma estrutura esquel\u00e9tica saud\u00e1vel por meio da manuten\u00e7\u00e3o do alinhamento adequado dos ossos.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><b>#4. Pranchas melhoram a flexibilidade<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sempre que voc\u00ea pratica pranchas, sua flexibilidade geral melhora. Por exemplo, ao fazer uma prancha, voc\u00ea tende a alongar os m\u00fasculos da parte inferior da perna, incluindo o gastrocn\u00eamio (m\u00fasculo principal da panturrilha), o s\u00f3leo (m\u00fasculo mais profundo da panturrilha) e o tibial anterior (m\u00fasculos da parte frontal da perna).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Al\u00e9m disso, a prancha alonga os grupos musculares posteriores, que s\u00e3o os m\u00fasculos principais e secund\u00e1rios localizados na parte de tr\u00e1s do corpo, incluindo os m\u00fasculos trap\u00e9zio (pesco\u00e7o e parte superior das costas), lat\u00edssimo do dorso (parte inferior ou m\u00e9dia das costas), deltoide (ombro), gl\u00fateo m\u00e1ximo (m\u00fasculos das n\u00e1degas) e isquiotibiais (parte posterior da coxa).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><b>#5. Fortale\u00e7a seu Core <\/b><span style=\"font-weight: 400;\"><\/p>\n<p><\/span><\/p>\n<p><span style=\"font-weight: 400;\">A prancha ajuda a fortalecer o core, garantindo a ativa\u00e7\u00e3o completa dos quadris, da regi\u00e3o lombar, dos obl\u00edquos e dos abdominais. Dessa forma, o corpo permanece ereto, sem se curvar para a frente, tanto ao ficar em p\u00e9 quanto ao caminhar.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><br \/>\nEm \u00faltima an\u00e1lise, um core forte ir\u00e1 ativar seus gl\u00fateos e ombros, al\u00e9m de melhorar sua estabilidade, equil\u00edbrio e controle em geral, proporcionando um benef\u00edcio hol\u00edstico que transcende apenas seus objetivos de condicionamento f\u00edsico.<br \/>\n<\/span><\/p>\n<figure id=\"attachment_2027\" aria-describedby=\"caption-attachment-2027\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-2027 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><figcaption id=\"caption-attachment-2027\" class=\"wp-caption-text\">Prancha lateral<\/figcaption><\/figure>\n<p><b>Conclus\u00e3o<\/b><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">O que torna a prancha um exerc\u00edcio t\u00e3o popular \u00e9 que voc\u00ea n\u00e3o precisa de muito espa\u00e7o ou equipamento especial para realiz\u00e1-la. Tudo o que voc\u00ea precisa \u00e9 de tempo, paci\u00eancia, comprometimento e dedica\u00e7\u00e3o.\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Al\u00e9m disso, voc\u00ea pode incluir a prancha na sua rotina de exerc\u00edcios, independentemente do seu programa de treinamento. Seja para defini\u00e7\u00e3o muscular, ganho de massa ou recomposi\u00e7\u00e3o corporal, a prancha \u00e9 um \u00f3timo exerc\u00edcio para ajud\u00e1-lo a atingir seus objetivos de condicionamento f\u00edsico.\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Voc\u00ea pode come\u00e7ar a fazer prancha hoje mesmo ou, se precisar de mais incentivo, pode conversar com um(a) especialista. <\/span><a href=\"https:\/\/anabolic-coach.com\/pt\/treinamento-gratuito\/\"><span style=\"font-weight: 400;\">IFBB PRO<\/span><\/a><span style=\"font-weight: 400;\"> E hoje mesmo, fale com um especialista para esclarecer suas d\u00favidas ou fazer suas reservas.\u00a0\u00a0<\/span><\/p>\n<h3><\/h3>","protected":false},"excerpt":{"rendered":"<p>Seja voc\u00ea um iniciante ou um fisiculturista experiente, os benef\u00edcios do exerc\u00edcio de prancha para a sa\u00fade e o condicionamento f\u00edsico s\u00e3o ineg\u00e1veis. Este exerc\u00edcio pode ser feito praticamente em qualquer lugar: em casa, no trabalho ou na academia. Tudo o que voc\u00ea precisa \u00e9 um pouco de [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/pt\/pranchas\/\">Mais<\/a><\/p>","protected":false},"author":3,"featured_media":2012,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-1994","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Amazing Things You Will Feel By Doing Planks Regularly - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"If you want to get in better shape, planking is a great exercise to incorporate into your routine. Here are some of the amazing benefits you&#039;ll reap from including planks into your daily routine.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/anabolic-coach.com\/pt\/pranchas\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Amazing Things You Will Feel By Doing Planks Regularly - Anabolic Coach\" \/>\n<meta property=\"og:description\" content=\"If you want to get in better shape, planking is a great exercise to incorporate into your routine. 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