{"id":3102,"date":"2023-12-04T10:23:33","date_gmt":"2023-12-04T10:23:33","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3102"},"modified":"2024-05-02T02:25:47","modified_gmt":"2024-05-02T02:25:47","slug":"vary-your-push-ups-for-optimal-gains","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/pt\/varie-suas-flexoes-para-obter-ganhos-ideais\/","title":{"rendered":"Varie suas flex\u00f5es para obter ganhos ideais"},"content":{"rendered":"<p>Se voc\u00ea est\u00e1 procurando um treino de resist\u00eancia que possa fazer em casa para aumentar a for\u00e7a do m\u00fasculo esquel\u00e9tico sem se preocupar em adquirir qualquer equipamento de exerc\u00edcio, ent\u00e3o n\u00e3o procure mais do que flex\u00f5es.<\/p>\n<p>Mas sua rotina de exerc\u00edcios de flex\u00f5es n\u00e3o precisa ser entediante e \u00e1rdua com flex\u00f5es tradicionais; voc\u00ea pode variar suas flex\u00f5es com vers\u00f5es modificadas e, ao mesmo tempo, atingir objetivos de muscula\u00e7\u00e3o e aproveitar os benef\u00edcios de sa\u00fade que as flex\u00f5es proporcionam.<\/p>\n<p>Neste post vamos revelar cinco <a href=\"https:\/\/anabolic-coach.com\/pt\/treino-hiit-de-20-minutos-para-um-fisico-mais-magro\/\" target=\"_blank\" rel=\"noopener\">treino<\/a> flex\u00f5es que voc\u00ea pode tentar em casa hoje. Mas primeiro, come\u00e7amos destacando sete benef\u00edcios das flex\u00f5es em casa, bem como dicas para realizar um treino de flex\u00f5es perfeito com a forma adequada para obter ganhos ideais.<\/p>\n<p><iframe title=\"Reprodutor de v\u00eddeo do YouTube\" src=\"https:\/\/www.youtube.com\/embed\/5IppvfdoZ18?si=mfmZndhPdMTahap1\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>Benef\u00edcios das flex\u00f5es caseiras<\/h2>\n<p>H\u00e1 uma s\u00e9rie de raz\u00f5es pelas quais voc\u00ea deve incluir flex\u00f5es em sua rotina de exerc\u00edcios em casa. Mas aqui est\u00e3o sete benef\u00edcios principais que devem convenc\u00ea-lo a come\u00e7ar a passar algum tempo fazendo flex\u00f5es em casa.<\/p>\n<h3>#1. Flex\u00f5es n\u00e3o requerem equipamento<\/h3>\n<p>Flex\u00f5es podem ser feitas em qualquer lugar e a qualquer hora, sem a necessidade de qualquer equipamento de gin\u00e1stica.<\/p>\n<p>Voc\u00ea pode se jogar no ch\u00e3o e fazer flex\u00f5es na sala ou em qualquer lugar onde tenha espa\u00e7o suficiente para realizar o exerc\u00edcio.<\/p>\n<h3>#2. Flex\u00f5es ajudam a construir v\u00e1rios grupos musculares<\/h3>\n<p>Esta \u00e9 sem d\u00favida a maior raz\u00e3o pela qual voc\u00ea deve praticar flex\u00f5es. Suas flex\u00f5es de treino ajudar\u00e3o a fortalecer os m\u00fasculos dos bra\u00e7os, ombros, peito, costas, est\u00f4mago e quadris.<\/p>\n<p>Em outras palavras, as flex\u00f5es fortalecer\u00e3o os grupos musculares b\u00edceps, tr\u00edceps, delt\u00f3ides, peitorais, grande dorsal e eretores da espinha, abdominais e gl\u00fateos, respectivamente.<\/p>\n<h3>#3. Flex\u00f5es fortalecem a parte superior do corpo<\/h3>\n<p>Voc\u00ea pode fortalecer e tonificar os m\u00fasculos da parte superior do corpo com flex\u00f5es. Como j\u00e1 mencionado, as flex\u00f5es de treino podem fortalecer os grupos musculares tr\u00edceps, delt\u00f3ides e peitorais dos bra\u00e7os, ombros e peito, respectivamente.<\/p>\n<p>Voc\u00ea precisa que esses grupos musculares sejam fortes para realizar uma variedade de tarefas di\u00e1rias que a maioria das pessoas considera certas, como; levantar e empurrar equipamentos de gin\u00e1stica como halteres e barras.<\/p>\n<p>Ao incluir uma rotina de flex\u00f5es em seu regime de exerc\u00edcios, voc\u00ea n\u00e3o apenas fortalecer\u00e1 a parte superior do corpo, mas tamb\u00e9m ter\u00e1 a chance de melhorar seu desempenho atl\u00e9tico geral.<\/p>\n<h3>#4. Flex\u00f5es de treino ir\u00e3o melhorar seu n\u00facleo<\/h3>\n<p>Sempre que voc\u00ea pratica um treino de flex\u00e3o perfeito com a forma adequada, onde seu tronco \u00e9 mantido est\u00e1vel, voc\u00ea estabiliza e fortalece seu n\u00facleo.<\/p>\n<p>Ter um n\u00facleo forte ir\u00e1 ajud\u00e1-lo na execu\u00e7\u00e3o de outras rotinas de treino, incluindo <a href=\"https:\/\/anabolic-coach.com\/pt\/5-razoes-por-que-voce-deveria-fazer-zumba\/\" target=\"_blank\" rel=\"noopener\">treinamento de for\u00e7a<\/a> treinos com pesos pesados.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3104\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Workout-Push-ups-will-Improve-your-Core.png\" alt=\"\" width=\"751\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Workout-Push-ups-will-Improve-your-Core.png 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Workout-Push-ups-will-Improve-your-Core-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Workout-Push-ups-will-Improve-your-Core-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Workout-Push-ups-will-Improve-your-Core-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Workout-Push-ups-will-Improve-your-Core-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Workout-Push-ups-will-Improve-your-Core-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Workout-Push-ups-will-Improve-your-Core-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Workout-Push-ups-will-Improve-your-Core-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Workout-Push-ups-will-Improve-your-Core-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Workout-Push-ups-will-Improve-your-Core-728x407.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Workout-Push-ups-will-Improve-your-Core-608x340.png 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h3>#5. Flex\u00f5es ir\u00e3o melhorar sua postura corporal geral<\/h3>\n<p>As flex\u00f5es ajudar\u00e3o a fortalecer os m\u00fasculos do est\u00f4mago (abdominais), ombros (delt\u00f3ides), costas (grande dorsal e eretores da espinha) e bra\u00e7os (b\u00edceps e tr\u00edceps) para ajudar a melhorar a postura geral do corpo \u00e0 medida que as flex\u00f5es se estabilizam e fortalece seu n\u00facleo.<\/p>\n<p>\u00c9 importante fortalecer a postura corporal se quiser melhorar a respira\u00e7\u00e3o e evitar dificuldades respirat\u00f3rias, dores de cabe\u00e7a, fadiga muscular, baixa energia e at\u00e9 dores nas costas.<\/p>\n<p>Uma postura inadequada pode ser prejudicial ao seu regime de muscula\u00e7\u00e3o e \u00e0 sa\u00fade, pois voc\u00ea corre um risco maior de sofrer les\u00f5es.<\/p>\n<h3>#6. Flex\u00f5es ajudam a construir ossos fortes<\/h3>\n<p>Voc\u00ea pode aumentar a for\u00e7a dos seus ossos e reduzir o risco de osteoporose e de sofrer fraturas no processo com flex\u00f5es de treino, pois as flex\u00f5es s\u00e3o exerc\u00edcios de resist\u00eancia e sustenta\u00e7\u00e3o de peso que ajudam a fortalecer os ossos.<\/p>\n<h3>#7. Melhore a sa\u00fade do seu cora\u00e7\u00e3o com flex\u00f5es<\/h3>\n<p>Voc\u00ea pode melhorar a sa\u00fade do seu cora\u00e7\u00e3o com uma rotina regular de exerc\u00edcios que inclui flex\u00f5es.<\/p>\n<p>\u00c9 importante notar que as doen\u00e7as card\u00edacas s\u00e3o classificadas como a principal causa de mortalidade nos EUA, mas voc\u00ea pode evitar ser uma estat\u00edstica com um bom treinamento com pesos e um regime cardiovascular que inclua variantes de flex\u00f5es \u00e0 sua escolha.<\/p>\n<h2>Variantes push-up para experimentar em casa hoje<\/h2>\n<p>Voc\u00ea sabia que existem diferentes variantes de flex\u00f5es? Muitas pessoas podem estar familiarizadas com flex\u00f5es tradicionais, mas existem diferentes variantes deste exerc\u00edcio de resist\u00eancia e levantamento de peso que ajudar\u00e3o a estabilizar e fortalecer seu n\u00facleo enquanto fortalecem os grupos musculares de seus bra\u00e7os, costas, peito, ombros, est\u00f4mago, e quadris.<\/p>\n<p>Aqui est\u00e3o cinco variantes de exerc\u00edcios de flex\u00e3o que voc\u00ea pode experimentar em casa hoje.<\/p>\n<h3>#1. Flex\u00f5es de banda de resist\u00eancia<\/h3>\n<p>Com flex\u00f5es com banda de resist\u00eancia, voc\u00ea fortalecer\u00e1 seu n\u00facleo enquanto trabalha os grupos musculares de seus bra\u00e7os, costas e peito.<\/p>\n<p>Para executar um exerc\u00edcio de flex\u00e3o com faixa de resist\u00eancia, tudo que voc\u00ea precisa \u00e9 de uma faixa de resist\u00eancia, tapete de exerc\u00edcios e amplo espa\u00e7o. Siga a etapa abaixo para forma e execu\u00e7\u00e3o adequadas:<\/p>\n<p><strong>Passo #1<\/strong>: Enrole a faixa de resist\u00eancia nas costas e logo abaixo das axilas. Para apertar a faixa, enrole-a nas m\u00e3os enquanto segura as al\u00e7as.<\/p>\n<p><strong>Etapa #2:<\/strong> Coloque as al\u00e7as no ch\u00e3o enquanto se ajoelha no ch\u00e3o. Em seguida, estenda as pernas para formar uma posi\u00e7\u00e3o de prancha.<\/p>\n<p><strong>Etapa #3<\/strong>: Mantenha uma posi\u00e7\u00e3o de prancha enquanto abaixa gradualmente o peito at\u00e9 o ch\u00e3o. Ainda na posi\u00e7\u00e3o de prancha, empurre-se do ch\u00e3o com os bra\u00e7os at\u00e9 que estejam bem estendidos do ch\u00e3o.<\/p>\n<p><strong>Passo #4<\/strong>: Repita este exerc\u00edcio quantas vezes puder.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3105\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Resistance-Band-Push-Ups.jpg\" alt=\"\" width=\"751\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Resistance-Band-Push-Ups.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Resistance-Band-Push-Ups-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Resistance-Band-Push-Ups-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Resistance-Band-Push-Ups-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Resistance-Band-Push-Ups-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Resistance-Band-Push-Ups-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Resistance-Band-Push-Ups-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Resistance-Band-Push-Ups-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Resistance-Band-Push-Ups-265x149.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Resistance-Band-Push-Ups-531x298.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Resistance-Band-Push-Ups-608x341.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h3>#2. Flex\u00e3o de 30 segundos<\/h3>\n<p>A flex\u00e3o de 30 segundos \u00e9 um tipo de flex\u00e3o mais tradicional, com a \u00fanica diferen\u00e7a na aplica\u00e7\u00e3o.<\/p>\n<p>Uma flex\u00e3o de 30 segundos \u00e9 executada com um ritmo constante, mas r\u00e1pido, dentro de meio minuto ou 30 segundos.<\/p>\n<h3>#3. Flex\u00f5es de inclina\u00e7\u00e3o\/decl\u00ednio<\/h3>\n<p>Outra variante de flex\u00e3o que voc\u00ea pode realizar em casa \u00e9 a flex\u00e3o inclinada. Para realizar este treino de flex\u00f5es, voc\u00ea precisar\u00e1 seguir estas etapas;<\/p>\n<p><strong>Passo #1<\/strong>: Em p\u00e9 na frente de um banco ou caixa, incline-se ou agache-se e coloque as m\u00e3os na largura dos ombros no banco ou caixa com os dedos voltados para a frente.<\/p>\n<p><strong>Etapa #2<\/strong>: Assuma uma posi\u00e7\u00e3o de prancha com o n\u00facleo est\u00e1vel e a cabe\u00e7a alinhada com as costas e a coluna. Certifique-se de que a parte inferior das costas esteja reta e n\u00e3o dobrada antes de iniciar as flex\u00f5es.<\/p>\n<p>Olhe para frente em vez de olhar para o banco ou caixa. Olhar para frente tamb\u00e9m pode ajudar a endireitar seu corpo.<\/p>\n<p><strong>Etapa #3<\/strong>: Abaixe gradualmente o peito at\u00e9 o banco ou caixa e para isso voc\u00ea precisar\u00e1 dobrar os bra\u00e7os. Para se levantar novamente, voc\u00ea precisar\u00e1 endireitar os bra\u00e7os.<\/p>\n<p><strong>Passo #4<\/strong>: Voc\u00ea pode executar 3 s\u00e9ries de 10 repeti\u00e7\u00f5es desta flex\u00e3o para come\u00e7ar. Com o tempo, voc\u00ea poder\u00e1 aumentar suas repeti\u00e7\u00f5es \u00e0 medida que se sentir mais confort\u00e1vel ao realizar este treino de flex\u00f5es.<\/p>\n<p>Com flex\u00f5es de decl\u00ednio, voc\u00ea posicionar\u00e1 a parte superior do corpo mais baixa do que as outras partes do corpo. Use o banco ou caixa que voc\u00ea usou para as flex\u00f5es inclinadas, mas desta vez voc\u00ea posicionar\u00e1 o banco ou caixa sob os dedos dos p\u00e9s, mesmo mantendo uma posi\u00e7\u00e3o de prancha. A flex\u00e3o de decl\u00ednio tem como alvo os bra\u00e7os, peito, ombros e n\u00facleo.<\/p>\n<h3>#4. Flex\u00f5es de Arqueiro<\/h3>\n<p>O exerc\u00edcio de flex\u00e3o Archer \u00e9 para fisiculturistas avan\u00e7ados e tem como alvo os grupos musculares tr\u00edceps, delt\u00f3ides anteriores e peitorais. Voc\u00ea pode realizar este treino em casa ou na academia usando uma bola medicinal. Voc\u00ea pode fazer as flex\u00f5es do Archer em quatro etapas.<\/p>\n<p><strong>Passo #1<\/strong>: Assuma uma posi\u00e7\u00e3o de prancha, mantendo um n\u00facleo forte com o corpo esticado da cabe\u00e7a aos p\u00e9s.<\/p>\n<p>Mantenha uma das m\u00e3os na bola medicinal e cerca de 1,5 a 2 vezes a largura dos ombros da outra m\u00e3o, com os dedos apontados para o lado, enquanto as m\u00e3os e os cotovelos est\u00e3o ligeiramente flexionados ao executar a flex\u00e3o. Al\u00e9m disso, certifique-se de que seus gl\u00fateos estejam tensos enquanto voc\u00ea mant\u00e9m seu n\u00facleo forte e est\u00e1vel.<\/p>\n<p><strong>Etapa #2<\/strong>: Em seguida, evite balan\u00e7ar as omoplatas pressionando para longe do ch\u00e3o.<\/p>\n<p><strong>Etapa #3<\/strong>: Em seguida, voc\u00ea precisa abaixar o peito at\u00e9 o ch\u00e3o enquanto desliza o corpo em dire\u00e7\u00e3o ao bra\u00e7o dobrado e atrav\u00e9s de uma amplitude de movimento ideal.<\/p>\n<p>Fa\u00e7a isso at\u00e9 que seu peito esteja a apenas alguns cent\u00edmetros do ch\u00e3o ou seus ombros atinjam a profundidade do cotovelo.<\/p>\n<p><strong>Passo #4<\/strong>: Voc\u00ea deve ent\u00e3o inverter o exerc\u00edcio antes de retornar \u00e0 posi\u00e7\u00e3o de movimento e repetir as flex\u00f5es novamente.<\/p>\n<p>Certifique-se de manter uma postura est\u00e1vel e de que seus ombros n\u00e3o fiquem arredondados ou elevados.<\/p>\n<p>Certifique-se de que sua cabe\u00e7a esteja reta e que suas costas n\u00e3o estejam arqueadas ou arredondadas, enquanto seus quadris est\u00e3o est\u00e1veis e n\u00e3o pontiagudos ou fl\u00e1cidos.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3106\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Archer-Push-Ups.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Archer-Push-Ups.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Archer-Push-Ups-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Archer-Push-Ups-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Archer-Push-Ups-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Archer-Push-Ups-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Archer-Push-Ups-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Archer-Push-Ups-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Archer-Push-Ups-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Archer-Push-Ups-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Archer-Push-Ups-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Archer-Push-Ups-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>#5. Flex\u00f5es de prancha<\/h3>\n<p>As flex\u00f5es Planche tamb\u00e9m s\u00e3o um treino para fisiculturistas avan\u00e7ados. Com este exerc\u00edcio, voc\u00ea trabalha os m\u00fasculos dos bra\u00e7os e do n\u00facleo enquanto levanta os p\u00e9s do ch\u00e3o.<\/p>\n<p>Se voc\u00ea estiver realizando este exerc\u00edcio de resist\u00eancia e levantamento de peso pela primeira vez, experimente entre 2 a 5 s\u00e9ries de 3 a 8 repeti\u00e7\u00f5es por s\u00e9rie.<\/p>\n<p>Ao executar a flex\u00e3o de prancha, voc\u00ea precisa manter a forma adequada o tempo todo, portanto, o n\u00famero de s\u00e9ries e repeti\u00e7\u00f5es que voc\u00ea decide fazer deve ser baseado na sua capacidade de manter a forma adequada.<br \/>\nSiga as etapas abaixo para realizar esta variante de flex\u00e3o de n\u00edvel avan\u00e7ado.<\/p>\n<p><strong>Passo #1<\/strong>: Fique de quatro com os joelhos e os dedos dos p\u00e9s em contato direto com o solo. Certifique-se de que suas m\u00e3os estejam ligeiramente em um \u00e2ngulo mais amplo em rela\u00e7\u00e3o aos ombros, enquanto suas m\u00e3os est\u00e3o afastadas do corpo e voltadas para fora.<\/p>\n<p><strong>Etapa #2<\/strong>: Para envolver os dorsais, suas m\u00e3os precisam segurar o ch\u00e3o enquanto seus ombros est\u00e3o voltados para fora.<\/p>\n<p><strong>Etapa #3<\/strong>: Mantenha uma posi\u00e7\u00e3o de prancha esticando as pernas e levantando os joelhos do ch\u00e3o.<\/p>\n<p><strong>Etapa #4:<\/strong> Envolva seu n\u00facleo enquanto pressiona as pernas juntas e contrai os quadris e ombros.<\/p>\n<p><strong>Etapa #5<\/strong>: Tente empurrar o corpo para a frente com os dedos dos p\u00e9s enquanto aperta os gl\u00fateos e quadr\u00edceps ao assumir uma postura de flex\u00e3o. Al\u00e9m disso, contraia os ombros e o peito enquanto move a parte superior do corpo para a frente.<\/p>\n<p><strong>Etapa #6<\/strong>: Mantenha a tens\u00e3o de todo o corpo enquanto envolve o n\u00facleo e levanta os p\u00e9s do ch\u00e3o. Contraia o queixo durante todo o movimento, enquanto os bra\u00e7os est\u00e3o retos e os ombros na frente das m\u00e3os.<\/p>\n<p>Al\u00e9m disso, mantenha o corpo esticado da cabe\u00e7a aos p\u00e9s e observe que essa deve ser a postura que voc\u00ea deve manter no in\u00edcio de cada repeti\u00e7\u00e3o.<\/p>\n<p><strong>Etapa #7<\/strong>: Ao equilibrar o corpo com as m\u00e3os e as pernas afastadas do ch\u00e3o, dobre os cotovelos para aproximar o peito das m\u00e3os. Ao se abaixar at\u00e9 o ch\u00e3o, voc\u00ea retrai as omoplatas.<\/p>\n<p><strong>Etapa #8<\/strong>: Continue abaixando-se at\u00e9 o ch\u00e3o at\u00e9 que os cotovelos formem um \u00e2ngulo de 45 graus em rela\u00e7\u00e3o ao corpo, enquanto as costas e os bra\u00e7os est\u00e3o em um n\u00edvel uniforme.<\/p>\n<p><strong>Etapa #9<\/strong>: Empurre para cima, endireitando os cotovelos e apertando o peito. \u00c0 medida que voc\u00ea avan\u00e7a at\u00e9 o pico do movimento, suas omoplatas se projetam.<\/p>\n<p><strong>Etapa #10:<\/strong> Em seguida, voc\u00ea completa o movimento apertando o tr\u00edceps e o peito.<\/p>\n<p><strong>Etapa #11<\/strong>: Voc\u00ea pode ent\u00e3o repetir este treino de flex\u00e3o de planche com quantas repeti\u00e7\u00f5es conseguir.<\/p>\n<h3>Dicas para um treino de flex\u00e3o perfeito<\/h3>\n<ul>\n<li>Certifique-se de que seu n\u00facleo esteja engajado sempre que voc\u00ea realizar o treino de flex\u00f5es. Voc\u00ea pode evitar arquear as costas e flacidez dos quadris se fizer isso.<\/li>\n<li>Certifique-se de manter a cabe\u00e7a, o pesco\u00e7o e os ombros tensos e devidamente alinhados com a coluna.<\/li>\n<li>Evite prender a respira\u00e7\u00e3o ao executar uma flex\u00e3o. Certifique-se de manter um padr\u00e3o respirat\u00f3rio constante, inspirando ao se abaixar durante uma flex\u00e3o e expirando ao se levantar.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3108\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Tips-for-a-Perfect-Push-up-Workout-1.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Tips-for-a-Perfect-Push-up-Workout-1.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Tips-for-a-Perfect-Push-up-Workout-1-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Tips-for-a-Perfect-Push-up-Workout-1-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Tips-for-a-Perfect-Push-up-Workout-1-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Tips-for-a-Perfect-Push-up-Workout-1-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Tips-for-a-Perfect-Push-up-Workout-1-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Tips-for-a-Perfect-Push-up-Workout-1-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Tips-for-a-Perfect-Push-up-Workout-1-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Tips-for-a-Perfect-Push-up-Workout-1-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Tips-for-a-Perfect-Push-up-Workout-1-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Tips-for-a-Perfect-Push-up-Workout-1-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3>Conclus\u00e3o<\/h3>\n<p>Flex\u00f5es s\u00e3o um \u00f3timo treino de resist\u00eancia e levantamento de peso para treinar os grupos musculares dos bra\u00e7os, ombros, peito, costas, est\u00f4mago e quadris.<\/p>\n<p>Voc\u00ea tamb\u00e9m fortalece e estabiliza seu n\u00facleo, o que o ajudar\u00e1 a evitar les\u00f5es durante seu programa de treinamento com pesos, quando necess\u00e1rio. <a href=\"https:\/\/anabolic-coach.com\/pt\/7-razoes-por-que-voce-deve-se-dedicar-a-levantar-pesado\/\" target=\"_blank\" rel=\"noopener\">levantar pesos<\/a>.<\/p>\n<p>Por fim, voc\u00ea deve estar sempre atento para manter a forma adequada durante todas as flex\u00f5es, dessa forma voc\u00ea otimizar\u00e1 os ganhos do seu treino e evitar\u00e1 les\u00f5es no processo.<\/p>","protected":false},"excerpt":{"rendered":"<p>If you are looking for one resistance workout that you can do at home to build up your skeletal muscle strength without bothering about getting any exercise equipment, then look no farther than push-ups. But your push-up workout routine doesn&#8217;t need to be boring and a chore with traditional push-ups, you can actually vary your [&hellip;] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/pt\/varie-suas-flexoes-para-obter-ganhos-ideais\/\">More<\/a><\/p>\n","protected":false},"author":3,"featured_media":3206,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":["post-3102","post","type-post","status-publish","format-standard","has-post-thumbnail","category-training"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Vary Your Push-Ups for Optimal Gains - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Maximize gains by diversifying your push-ups. Explore variations for optimal strength and muscle development in your fitness 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\/varie-suas-flexoes-para-obter-ganhos-ideais\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vary Your Push-Ups for Optimal Gains - Anabolic Coach\" \/>\n<meta property=\"og:description\" content=\"Maximize gains by diversifying your push-ups. Explore variations for optimal strength and muscle development in your fitness routine.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/anabolic-coach.com\/pt\/varie-suas-flexoes-para-obter-ganhos-ideais\/\" \/>\n<meta property=\"og:site_name\" content=\"Anabolic Coach\" \/>\n<meta property=\"article:published_time\" content=\"2023-12-04T10:23:33+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-02T02:25:47+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/AC-blog-push-ups-for-optimal-gains.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"420\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jayne Scott Coaching\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/anabolic-coach.com\\\/vary-your-push-ups-for-optimal-gains\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/anabolic-coach.com\\\/vary-your-push-ups-for-optimal-gains\\\/\"},\"author\":{\"name\":\"Jayne Scott Coaching\",\"@id\":\"https:\\\/\\\/anabolic-coach.com\\\/#\\\/schema\\\/person\\\/ff07bf0a20acfc26a2a862aaed61de1a\"},\"headline\":\"Vary Your Push-Ups for Optimal Gains\",\"datePublished\":\"2023-12-04T10:23:33+00:00\",\"dateModified\":\"2024-05-02T02:25:47+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/anabolic-coach.com\\\/vary-your-push-ups-for-optimal-gains\\\/\"},\"wordCount\":1955,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/anabolic-coach.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/anabolic-coach.com\\\/vary-your-push-ups-for-optimal-gains\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/anabolic-coach.com\\\/wp-content\\\/uploads\\\/2023\\\/12\\\/AC-blog-push-ups-for-optimal-gains.jpg\",\"articleSection\":[\"Training\"],\"inLanguage\":\"pt-PT\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/anabolic-coach.com\\\/vary-your-push-ups-for-optimal-gains\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/anabolic-coach.com\\\/vary-your-push-ups-for-optimal-gains\\\/\",\"url\":\"https:\\\/\\\/anabolic-coach.com\\\/vary-your-push-ups-for-optimal-gains\\\/\",\"name\":\"Vary Your Push-Ups for Optimal Gains - Anabolic Coach\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/anabolic-coach.com\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/anabolic-coach.com\\\/vary-your-push-ups-for-optimal-gains\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/anabolic-coach.com\\\/vary-your-push-ups-for-optimal-gains\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/anabolic-coach.com\\\/wp-content\\\/uploads\\\/2023\\\/12\\\/AC-blog-push-ups-for-optimal-gains.jpg\",\"datePublished\":\"2023-12-04T10:23:33+00:00\",\"dateModified\":\"2024-05-02T02:25:47+00:00\",\"description\":\"Maximize gains by diversifying your push-ups. 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