{"id":2147,"date":"2022-12-14T07:32:18","date_gmt":"2022-12-14T07:32:18","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2147"},"modified":"2023-06-19T11:58:02","modified_gmt":"2023-06-19T11:58:02","slug":"6-workouts-moves-you-love-to-hate","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/pt\/6-exercicios-movimentos-que-voce-ama-odiar\/","title":{"rendered":"6 movimentos de exerc\u00edcios que voc\u00ea ama odiar: treinamento revisado"},"content":{"rendered":"<p>Todo mundo tem \u201caquele\u201d treino, aquele que os deixa boquiabertos de horror sempre que seu treinador o menciona. Voc\u00ea provavelmente n\u00e3o tem um \u00fanico nome surgindo em sua cabe\u00e7a agora, mas estou disposto a apostar que voc\u00ea tem alguns. Independentemente do seu n\u00edvel de condicionamento f\u00edsico, compilei uma lista dos seis exerc\u00edcios mais temidos, mas realizados com frequ\u00eancia. Compare sua lista com a minha e veja se algum desses exerc\u00edcios de peso corporal se alinha com o seu.<\/p>\n<p><iframe title=\"Reprodutor de v\u00eddeo do YouTube\" src=\"https:\/\/www.youtube.com\/embed\/ExAIOfvtGZM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>Os saltos de sapo s\u00e3o divertidos para construir m\u00fasculos ou s\u00e3o ?!<\/h2>\n<p>Gosto do desafio de cair suavemente sobre os p\u00e9s depois de pular em caixas. Uma vez que sua frequ\u00eancia card\u00edaca aumenta e suas pernas come\u00e7am a queimar, no entanto, o fator divertido logo termina depois de mais alguns saltos. Enquanto saltos de sapos parecem divertidos no <a href=\"https:\/\/anabolic-coach.com\/pt\/um-treino-classico-para-iniciantes-para-pernas-maiores\/\" target=\"_blank\" rel=\"noopener\">come\u00e7o<\/a>, chega um momento em que voc\u00ea percebe que est\u00e1 em uma s\u00e9ria <a href=\"https:\/\/anabolic-coach.com\/pt\/bodybuilding-split-voce-precisa-isso\/\" target=\"_blank\" rel=\"noopener\">treino<\/a>.<\/p>\n<p>A mesma raz\u00e3o que eu gosto <a href=\"https:\/\/www.youtube.com\/watch?v=hxldG9FX4j4\">saltos de caixa<\/a> provavelmente \u00e9 por isso que os temo agora, embora saiba que s\u00e3o extremamente bons para trabalhar a parte inferior do corpo, incluindo gl\u00fateos e coxas. De fato, o treinamento pliom\u00e9trico \u00e9 um neg\u00f3cio s\u00e9rio. Os movimentos r\u00e1pidos e poderosos fortalecem os grupos musculares da parte inferior do corpo, al\u00e9m de ajudar a fornecer um cardio completo.<\/p>\n<h3>Resumo<\/h3>\n<p>Realize 2 a 3 s\u00e9ries de Frog Jumps com 12 a 20 repeti\u00e7\u00f5es por s\u00e9rie. Frog Jumps s\u00e3o um \u00f3timo treino cardiovascular e tamb\u00e9m ajudam voc\u00ea a trabalhar toda a parte inferior do corpo, incluindo gl\u00fateos e coxas. Se voc\u00ea deseja melhorar sua velocidade, for\u00e7a, resist\u00eancia e estabilidade, experimente o Frog Jumps, n\u00e3o importa o inconveniente inicial.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2157 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>Dedos cruzados sem les\u00f5es nas costas com exerc\u00edcios de peso corporal Burpees<\/h2>\n<p>Burpees parecem melhores do que realmente s\u00e3o na TV, certo ?! Se voc\u00ea n\u00e3o gosta de sua parte superior <a href=\"https:\/\/anabolic-coach.com\/pt\/7-beneficios-saude-treinamento-de-forca\/\">for\u00e7a corporal<\/a>, voc\u00ea n\u00e3o vai gostar de fazer Burpees. Seus m\u00fasculos dos bra\u00e7os e ombros s\u00e3o necess\u00e1rios para este exerc\u00edcio que muitos de n\u00f3s n\u00e3o s\u00e3o geneticamente dotados.<\/p>\n<p>Voc\u00ea pode esperar muita tens\u00e3o em seus ligamentos e tend\u00f5es com les\u00f5es nos ombros e nas costas deste treino, uma ocorr\u00eancia bastante comum. No entanto, este treino de corpo inteiro vale o esfor\u00e7o se voc\u00ea conseguir administr\u00e1-lo. Mas com os dedos cruzados, voc\u00ea faz isso sem contratempos.<\/p>\n<h3>Resumo<\/h3>\n<p>Burpees oferecem uma quantidade enorme de benef\u00edcios para a sa\u00fade. Este exerc\u00edcio lhe dar\u00e1 pulm\u00f5es e cora\u00e7\u00e3o mais fortes e melhorar\u00e1 a circula\u00e7\u00e3o sangu\u00ednea, os n\u00edveis de colesterol e at\u00e9 a fun\u00e7\u00e3o cerebral. Al\u00e9m disso, Burpees s\u00e3o uma <a href=\"https:\/\/anabolic-coach.com\/pt\/5-maneiras-de-treinar-se-voce-estiver-com-pouco-tempo\/\">treino de corpo inteiro<\/a> que fortalecer\u00e1 os m\u00fasculos do peito, ombros, bra\u00e7os, abd\u00f4men, quadris, n\u00e1degas e pernas. Burpees definitivamente valem a dor. Experimente 3 a 4 s\u00e9ries de 10 a 15 Burpees por s\u00e9rie para ganhos m\u00e1ximos hoje.<\/p>\n<h2>Os assentos na parede s\u00e3o punitivos, mas bons!<\/h2>\n<p>J\u00e1 se passaram 10 segundos no meu treino de Wall Sit e me sinto \u00f3timo, sem suor. Sim, as coisas ainda est\u00e3o legais depois de 20 segundos. Mas na marca de meio minuto, o desconforto come\u00e7a a aparecer e a partir da\u00ed minha situa\u00e7\u00e3o s\u00f3 piora. E pensar que ainda tenho mais 30 a 40 segundos deste exerc\u00edcio pela frente. Estou pronto para isso agora.<\/p>\n<p>Embora Wall Sits possa lembr\u00e1-lo de alguma puni\u00e7\u00e3o de tempo limite que voc\u00ea foi obrigado a suportar quando crian\u00e7a e, acredite, com certeza parece, este treino \u00e9 realmente muito \u00fatil se voc\u00ea deseja aumentar a resist\u00eancia, a estabilidade e os m\u00fasculos da parte inferior do corpo. Ent\u00e3o, em vez de ser uma galinha, por que n\u00e3o incluir Wall Sits em seu circuito hoje?<\/p>\n<h3>Resumo<\/h3>\n<p>Fa\u00e7a 3 s\u00e9ries de 30 a 60 segundos por s\u00e9rie de Senta na Parede para resultados surpreendentes na parte inferior do corpo. Suas panturrilhas, quadr\u00edceps, isquiotibiais e gl\u00fateos receber\u00e3o um treino adequado com Wall Sits.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2158 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>Alpinistas, uma dor de corpo inteiro!<\/h2>\n<p>Se h\u00e1 um hobby que eu adoraria experimentar, \u00e9 definitivamente o alpinismo. Mas por que temo a pr\u00f3xima melhor coisa em Mountain Climbers ?! Bem, para come\u00e7ar, minhas pernas tendem a doer como o inferno e tenho c\u00f3licas estomacais que parecem que nunca v\u00e3o passar. E n\u00e3o se esque\u00e7a dos meus bra\u00e7os, eles est\u00e3o t\u00e3o doloridos que sinto que n\u00e3o vou conseguir levantar minha toalha e muito menos um haltere.<\/p>\n<p>Se voc\u00ea pensou que isso era o pior de tudo, bem, voc\u00ea est\u00e1 errado, pois acho dif\u00edcil recuperar o f\u00f4lego. Eu ofego t\u00e3o forte que voc\u00ea pensaria que eu estava sufocando. Mas afinal, est\u00e1 dito e feito e estou descansado, posso definitivamente sentir e ver o meu <a href=\"https:\/\/anabolic-coach.com\/pt\/como-ganhar-massa-muscular\/\">ganhos<\/a> de alpinistas.<\/p>\n<h3>Resumo<\/h3>\n<p>Alpinistas podem ser desafiadores, mas certamente fortalecer\u00e3o seu n\u00facleo, costas, pernas, ombros e bra\u00e7os, al\u00e9m de queimar calorias e trabalhar seu cardio. Fa\u00e7a 2 a 3 s\u00e9ries de alpinistas com 10 a 20 repeti\u00e7\u00f5es em cada perna para obter os melhores resultados.<\/p>\n<h2>Flex\u00f5es para a querida vida na constru\u00e7\u00e3o de m\u00fasculos<\/h2>\n<p>Agora eu sei o que voc\u00ea est\u00e1 pensando, ou talvez n\u00e3o, bem, n\u00e3o vamos estragar o momento agora. Mas se voc\u00ea j\u00e1 tentou <a href=\"https:\/\/www.coachmag.co.uk\/exercises\/full-body-workouts\/2534\/10-pull-variations\">pull-ups<\/a> como eu fiz (muitas vezes), voc\u00ea saber\u00e1 que \u00e9 realmente dif\u00edcil tentar levantar todo o corpo usando apenas a for\u00e7a dos m\u00fasculos dos ombros e bra\u00e7os.<\/p>\n<p>Voc\u00ea pode imaginar levantar todo aquele peso morto, um pensamento horr\u00edvel, acredite, eu sei. No entanto, embora os pull-ups dependam de sua capacidade de levantar todo o corpo em v\u00e1rias repeti\u00e7\u00f5es, e esse pode ser um exerc\u00edcio cansativo, voc\u00ea pode esperar alguns ganhos tremendos se puder aguentar firme.<\/p>\n<h3>Resumo<\/h3>\n<p>Os pull-ups oferecem uma gama completa de benef\u00edcios, desde melhorar a for\u00e7a de preens\u00e3o e sa\u00fade f\u00edsica e mental at\u00e9 fortalecer os m\u00fasculos das costas, ombros e bra\u00e7os. Realize de 15 a 24 flex\u00f5es para cada treino.<\/p>\n<h2>Essas pranchas est\u00e3o me matando ou n\u00e3o ?!<\/h2>\n<p>As pranchas podem parecer f\u00e1ceis, pois voc\u00ea s\u00f3 precisa manter uma posi\u00e7\u00e3o por um segundo, certo?! Mas acredite, manter uma fun\u00e7\u00e3o est\u00e1tica \u00e9 tudo menos f\u00e1cil, especialmente quando voc\u00ea precisa manter a forma adequada. Nem todo mundo tem paci\u00eancia ou estabilidade para executar os Planks corretamente, mas pior ainda, imagine uma mosca zumbindo em sua cabe\u00e7a enquanto voc\u00ea faz isso, n\u00e3o \u00e9 uma situa\u00e7\u00e3o agrad\u00e1vel?<\/p>\n<p>Existem muitas varia\u00e7\u00f5es para este exerc\u00edcio, voc\u00ea tem prancha alta, prancha reversa, prancha de joelho, prancha de cima para baixo, prancha cl\u00e1ssica e assim por diante. Eu tenho uma posi\u00e7\u00e3o de prancha favorita? Na verdade n\u00e3o, exceto talvez se voc\u00ea considerar deitar na minha cama aconchegante um tipo de prancha.<\/p>\n<h3>Resumo<\/h3>\n<p>As pranchas s\u00e3o \u00f3timas para os m\u00fasculos abdominais, costas, quadris, pernas e gl\u00fateos. Eles tamb\u00e9m ajudam a fortalecer seu n\u00facleo enquanto melhoram a estabilidade e o equil\u00edbrio. Voc\u00ea deve tentar 3 s\u00e9ries de 30 segundos por s\u00e9rie. Idealmente, executar Planks 2 a 4 vezes por semana \u00e9 o ideal.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2159 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>Para concluir<\/h2>\n<p>Ame-os ou odeie-os, esses exerc\u00edcios de peso corporal trabalhar\u00e3o a parte superior e inferior do corpo para construir seus m\u00fasculos, for\u00e7a e n\u00edveis de resist\u00eancia hoje. Apenas certifique-se de executar estes <a href=\"https:\/\/anabolic-coach.com\/pt\/8-treinos-de-triceps-mais-poderosos\/\">treinos<\/a> corretamente para evitar les\u00f5es infelizes. Ter um treinador para orient\u00e1-lo nesses exerc\u00edcios \u00e9 um bom primeiro passo. Boa sorte!<\/p>","protected":false},"excerpt":{"rendered":"<p>Todo mundo tem \u201caquele\u201d treino, aquele que os deixa boquiabertos de horror sempre que o treinador o menciona. Voc\u00ea provavelmente n\u00e3o tem um \u00fanico nome surgindo em sua cabe\u00e7a agora, mas estou disposto a apostar que voc\u00ea tem alguns. Independentemente do seu n\u00edvel de condicionamento f\u00edsico, compilei uma lista dos seis mais temidos, mas [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/pt\/6-exercicios-movimentos-que-voce-ama-odiar\/\">Mais<\/a><\/p>","protected":false},"author":3,"featured_media":2216,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-2147","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>6 Workouts Moves you Love to Hate: Training Revised - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Revive your workout program with these 6 exercises that are a little challenging but the results are worth it!\" \/>\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\/6-exercicios-movimentos-que-voce-ama-odiar\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 Workouts Moves you Love to Hate: Training Revised - 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