{"id":3401,"date":"2024-02-24T10:27:56","date_gmt":"2024-02-24T10:27:56","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3401"},"modified":"2024-05-02T02:15:35","modified_gmt":"2024-05-02T02:15:35","slug":"beginners-home-workout-core-conditioning-session","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/pt\/sessao-de-condicionamento-central-para-iniciantes-em-casa\/","title":{"rendered":"Sess\u00e3o de condicionamento b\u00e1sico para exerc\u00edcios em casa para iniciantes para abdominais com tanquinho"},"content":{"rendered":"<p>Voc\u00ea sabia que pode passar apenas um quarto de hora em casa praticando condicionamento b\u00e1sico para obter abdominais atraentes?<\/p>\n<p>Se voc\u00ea est\u00e1 muito ocupado com as tarefas di\u00e1rias ou se sente intimidado sempre que visita a academia local, pode ficar tranquilo sabendo que ainda pode treinar seus abdominais com sucesso no conforto da sua casa com nossa sess\u00e3o de condicionamento b\u00e1sico para exerc\u00edcios em casa para iniciantes .<\/p>\n<p>Al\u00e9m do mais, voc\u00ea s\u00f3 passa 15 minutos do seu tempo sem a necessidade de equipamentos ou pesos durante as sess\u00f5es.<\/p>\n<p>Isso mesmo, tudo que voc\u00ea precisa \u00e9 de amplo espa\u00e7o, um tapete de treino, 15 minutos do seu tempo e voc\u00ea est\u00e1 pronto para come\u00e7ar.<\/p>\n<p><iframe title=\"Reprodutor de v\u00eddeo do YouTube\" src=\"https:\/\/www.youtube.com\/embed\/W30wzngWOeU?si=QJ0qjih9XjvAwY1q\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>O que \u00e9 o treinamento de condicionamento b\u00e1sico?<\/h2>\n<p>Para entender o treinamento de condicionamento central, primeiro voc\u00ea precisa saber o que constitui o seu n\u00facleo. Voc\u00ea deve saber que seu n\u00facleo \u00e9 absolutamente central para todo o corpo e \u00e9 composto por est\u00f4mago, quadris, parte inferior das costas e p\u00e9lvis.<\/p>\n<p>Com um regime de exerc\u00edcios de condicionamento central, voc\u00ea treinar\u00e1 os m\u00fasculos do seu n\u00facleo para garantir que todos funcionem em perfeita harmonia. Seus m\u00fasculos centrais incluem os m\u00fasculos obl\u00edquos e do assoalho p\u00e9lvico, mult\u00edfidos e m\u00fasculos transversos abdominais, entre outros.<\/p>\n<p>Ao treinar os m\u00fasculos centrais, voc\u00ea ter\u00e1 mais estabilidade, especialmente quando estiver envolvido em tarefas f\u00edsicas simples ou complexas.<\/p>\n<p>Para alcan\u00e7ar a estabilidade do n\u00facleo, o exerc\u00edcio abdominal deste post consistir\u00e1 em cinco exerc\u00edcios que visam melhorar n\u00e3o apenas o equil\u00edbrio e a estabilidade, mas tamb\u00e9m a flexibilidade e o movimento total.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3403\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/Whats-Core-Conditioning-Training.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/Whats-Core-Conditioning-Training.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/Whats-Core-Conditioning-Training-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/Whats-Core-Conditioning-Training-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/Whats-Core-Conditioning-Training-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/Whats-Core-Conditioning-Training-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/Whats-Core-Conditioning-Training-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/Whats-Core-Conditioning-Training-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/Whats-Core-Conditioning-Training-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/Whats-Core-Conditioning-Training-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/Whats-Core-Conditioning-Training-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/Whats-Core-Conditioning-Training-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>Abdominais superiores<\/h3>\n<p>O primeiro <a href=\"https:\/\/anabolic-coach.com\/pt\/os-principais-beneficios-de-executar-um-programa-de-exercicios-programado\/\" target=\"_blank\" rel=\"noopener\">treino<\/a> se concentrar\u00e1 em treinar seus abdominais superiores. Seus abdominais superiores ajudam voc\u00ea a inclinar-se e inclinar-se para frente com facilidade.<\/p>\n<p>O exerc\u00edcio de abdominais ou abdominais \u00e9 \u00f3timo para treinar os abdominais superiores. Para otimizar este exerc\u00edcio, voc\u00ea deve garantir que seus p\u00e9s estejam apoiados no ch\u00e3o enquanto voc\u00ea aperta ou contrai os abdominais no auge do exerc\u00edcio (ou seja, quando voc\u00ea se levanta do ch\u00e3o).<\/p>\n<p>Voc\u00ea deve abaixar-se lentamente e realizar cerca de 15 repeti\u00e7\u00f5es deste exerc\u00edcio por sess\u00e3o deve proporcionar \u00f3timos ganhos abdominais.<\/p>\n<h3>Abdominais inferiores<\/h3>\n<p>Nosso segundo treino ter\u00e1 como objetivo treinar os abdominais inferiores, o que \u00e9 importante, pois os abdominais inferiores ajudam voc\u00ea a levantar as pernas com pouco ou nenhum pensamento.<\/p>\n<p>O exerc\u00edcio alternativo de abaixar a perna esticada envolve levantar uma perna enquanto a outra perna est\u00e1 apoiada no ch\u00e3o. Este exerc\u00edcio ajudar\u00e1 a aumentar o equil\u00edbrio e a flexibilidade, \u00e0 medida que voc\u00ea levanta uma perna de cada vez, apertando os abdominais no processo.<\/p>\n<p>Voc\u00ea deve realizar 15 repeti\u00e7\u00f5es por perna e pode realizar todas as 15 repeti\u00e7\u00f5es em uma perna antes de mudar para a outra perna ou pode alternar entre as pernas enquanto executa cada repeti\u00e7\u00e3o.<\/p>\n<h3>Obl\u00edquos<\/h3>\n<p>O terceiro treino deste programa de treinamento de condicionamento b\u00e1sico para iniciantes se concentrar\u00e1 no treinamento dos obl\u00edquos. Seus obl\u00edquos s\u00e3o essenciais para ajud\u00e1-lo a torcer e dobrar de um lado para o outro.<\/p>\n<p>Os melhores exerc\u00edcios para treinar seus obl\u00edquos incluem tor\u00e7\u00e3o em p\u00e9, prancha lateral e exerc\u00edcios de mergulho no quadril. Com um treino de prancha lateral, voc\u00ea melhorar\u00e1 a estabilidade enquanto as quedas do quadril for\u00e7am voc\u00ea a contrair ou apertar os obl\u00edquos, mantendo a estabilidade.<\/p>\n<p>Voc\u00ea deve tentar 15 repeti\u00e7\u00f5es de cada lado ao realizar exerc\u00edcios de prancha lateral ou mergulho de quadril e deve realizar esses exerc\u00edcios enquanto mant\u00e9m o equil\u00edbrio.<\/p>\n<p>Ap\u00f3s o treino de mergulho do quadril, voc\u00ea pode passar a realizar 15 repeti\u00e7\u00f5es de exerc\u00edcios de tor\u00e7\u00e3o em p\u00e9, onde os quadris permanecem estacion\u00e1rios enquanto voc\u00ea executa a tor\u00e7\u00e3o, girando a parte superior do corpo de um lado para o outro.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3404\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/oblique-abs.png\" alt=\"\" width=\"750\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/oblique-abs.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/oblique-abs-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/oblique-abs-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/oblique-abs-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/oblique-abs-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/oblique-abs-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/oblique-abs-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/oblique-abs-561x315.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/oblique-abs-265x149.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/oblique-abs-531x298.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/oblique-abs-608x341.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>Equil\u00edbrio e Estabiliza\u00e7\u00e3o<\/h3>\n<p>Nosso programa de exerc\u00edcios abdominais tamb\u00e9m incluir\u00e1 treinamento de equil\u00edbrio e estabiliza\u00e7\u00e3o, que \u00e9 muito importante para o condicionamento central, e um exerc\u00edcio de eleva\u00e7\u00e3o de prancha para quadril \u00e9 \u00f3timo para melhorar seu equil\u00edbrio e estabiliza\u00e7\u00e3o.<\/p>\n<p>Ao realizar o exerc\u00edcio de eleva\u00e7\u00e3o da prancha at\u00e9 o quadril, voc\u00ea treinar\u00e1 a parte inferior das costas e os abdominais, melhorando a estabilidade no processo. Voc\u00ea deve permanecer est\u00e1vel em uma postura de prancha por cerca de 15 segundos antes de realizar 15 exerc\u00edcios de eleva\u00e7\u00e3o do quadril.<\/p>\n<p>Depois de concluir o movimento de eleva\u00e7\u00e3o do quadril, permane\u00e7a na postura da prancha por mais 15 segundos antes de encerrar o exerc\u00edcio de eleva\u00e7\u00e3o da prancha para o quadril.<\/p>\n<h3>Tamanho da cintura e respira\u00e7\u00e3o controlada<\/h3>\n<p>Voc\u00ea pode ter uma cintura adequada ao seu f\u00edsico praticando um exerc\u00edcio de aspira\u00e7\u00e3o abdominal, que tamb\u00e9m ajuda a regular e melhorar a respira\u00e7\u00e3o.<\/p>\n<p>Para realizar o treino de aspira\u00e7\u00e3o abdominal, voc\u00ea fica de p\u00e9 ou simplesmente deita-se no colchonete com as costas apoiadas no ch\u00e3o.<\/p>\n<p>Voc\u00ea ent\u00e3o contrai o abd\u00f4men, de modo que o umbigo parece tocar a coluna. Mantenha esta posi\u00e7\u00e3o por 5 a 10 segundos antes de expirar com for\u00e7a e relaxar depois.<\/p>\n<p>Para obter os melhores resultados, voc\u00ea deve realizar at\u00e9 5 repeti\u00e7\u00f5es do exerc\u00edcio de v\u00e1cuo abdominal durante cada sess\u00e3o de treino de condicionamento central.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3405\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/abs-on-the-floor.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/abs-on-the-floor.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/abs-on-the-floor-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/abs-on-the-floor-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/abs-on-the-floor-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/abs-on-the-floor-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/abs-on-the-floor-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/abs-on-the-floor-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/abs-on-the-floor-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/abs-on-the-floor-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/abs-on-the-floor-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/abs-on-the-floor-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>Treinamento de condicionamento central de 15 minutos para abdominais com tanquinho<\/h3>\n<p>Os exerc\u00edcios que comp\u00f5em nossa sess\u00e3o de condicionamento central de 15 minutos n\u00e3o apenas treinar\u00e3o seus abdominais, mas tamb\u00e9m ajudar\u00e3o voc\u00ea a queimar um pouco de calorias.<\/p>\n<p>Para obter melhores resultados, voc\u00ea deve realizar esses exerc\u00edcios como um circuito com no m\u00ednimo duas a tr\u00eas rodadas deste treino em casa.<\/p>\n<p>Tamb\u00e9m \u00e9 importante que voc\u00ea execute este treino b\u00e1sico duas ou tr\u00eas vezes por semana para fortalecer seu abd\u00f4men e, ao mesmo tempo, melhorar a for\u00e7a, o equil\u00edbrio e a estabilidade de sua barriga.<\/p>\n<table width=\"0\">\n<tbody>\n<tr>\n<td width=\"156\"><strong>DAR CERTO<\/strong><\/td>\n<td width=\"156\"><strong>CONJUNTOS<\/strong><\/td>\n<td width=\"156\"><strong>REPETI\u00c7\u00d5ES (REPS)<\/strong><\/td>\n<td width=\"156\"><strong>TEMPO DE DESCANSO<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"156\">Tritura\u00e7\u00e3o<\/td>\n<td width=\"156\">2 a 3 conjuntos<\/td>\n<td width=\"156\">15 repeti\u00e7\u00f5es<\/td>\n<td width=\"156\">Nada<\/td>\n<\/tr>\n<tr>\n<td width=\"156\">Perna reta alternativa inferior<\/td>\n<td width=\"156\">2 a 3 conjuntos<\/td>\n<td width=\"156\">15 repeti\u00e7\u00f5es para cada perna<\/td>\n<td width=\"156\">Nada<\/td>\n<\/tr>\n<tr>\n<td width=\"156\">Prancha lateral<\/td>\n<td width=\"156\">2 a 3 conjuntos<\/td>\n<td width=\"156\">15 repeti\u00e7\u00f5es para cada lado<\/td>\n<td width=\"156\">Nada<\/td>\n<\/tr>\n<tr>\n<td width=\"156\">Prancha para eleva\u00e7\u00e3o do quadril<\/td>\n<td width=\"156\">2 a 3 conjuntos<\/td>\n<td width=\"156\">15 repeti\u00e7\u00f5es para cada lado<\/td>\n<td width=\"156\">Nada<\/td>\n<\/tr>\n<tr>\n<td width=\"156\">V\u00e1cuo de est\u00f4mago<\/td>\n<td width=\"156\">2 a 3 conjuntos<\/td>\n<td width=\"156\">5 repeti\u00e7\u00f5es<\/td>\n<td width=\"156\">30 segundos de descanso<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>Conclus\u00e3o<\/h2>\n<p>Treinar o seu n\u00facleo \u00e9 muito importante, pois controla o movimento, o equil\u00edbrio, a estabilidade e a flexibilidade.<\/p>\n<p>Sem um n\u00facleo est\u00e1vel, voc\u00ea ter\u00e1 s\u00e9rias dificuldades em manter o equil\u00edbrio e alcan\u00e7ar o movimento total. No entanto, voc\u00ea n\u00e3o precisa visitar a academia local antes de treinar seu n\u00facleo; voc\u00ea pode se sair bem em casa.<\/p>\n<p>Tudo o que voc\u00ea precisa fazer \u00e9 seguir a rotina de exerc\u00edcios de condicionamento b\u00e1sico na tabela acima e, algumas semanas depois de se comprometer totalmente com o programa, voc\u00ea dever\u00e1 come\u00e7ar a notar abdominais impressionantes.<\/p>\n<p>Certifique-se de tentar este regime de treinamento central de 15 minutos duas a tr\u00eas vezes por semana para obter os melhores resultados e se precisar de ajuda com qualquer um dos exerc\u00edcios de condicionamento central, voc\u00ea pode entrar em contato com um Treinador Anab\u00f3lico interno da IFBB PRO hoje mesmo.<\/p>","protected":false},"excerpt":{"rendered":"<p>Voc\u00ea sabia que pode passar apenas um quarto de hora em casa praticando condicionamento b\u00e1sico para obter abdominais atraentes? Se voc\u00ea est\u00e1 muito ocupado com as tarefas di\u00e1rias ou se sente intimidado sempre que visita a academia local, pode ficar tranquilo agora sabendo que ainda pode ter sucesso [...] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/pt\/sessao-de-condicionamento-central-para-iniciantes-em-casa\/\">Mais<\/a><\/p>","protected":false},"author":3,"featured_media":3413,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-3401","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>Beginners Home Workout Core Conditioning Session for Six-Pack Abs - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Get started on your journey to sculpting six-pack abs with this beginner-friendly core workout you can do at home. 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