{"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>Whether you are an upstart or a seasoned veteran bodybuilder, there is no denying the fitness and health benefits of the planks workout. This exercise can be done just about anywhere whether at home, at work or at your local gym, you can perform planks with ease.\u00a0 &nbsp; All you need is a bit of [&hellip;] <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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