{"id":3231,"date":"2021-04-19T16:20:09","date_gmt":"2021-04-19T16:20:09","guid":{"rendered":"https:\/\/www.hmcsports.pt\/hmc\/?p=3231"},"modified":"2021-04-19T16:20:09","modified_gmt":"2021-04-19T16:20:09","slug":"4-exercicios-para-definir-as-pernas-e-gluteos","status":"publish","type":"post","link":"https:\/\/www.hmcsports.pt\/hmc\/2021\/04\/19\/4-exercicios-para-definir-as-pernas-e-gluteos\/","title":{"rendered":"4 exerc\u00edcios para definir as pernas e gl\u00fateos"},"content":{"rendered":"<p><span style=\"font-size: 14px; font-family: Ubuntu; color: #000000;\"><b>Quer ficar com as pernas e gl\u00fateos tonificados? Experimente realizar os exerc\u00edcios que propomos e sinta a diferen\u00e7a.\u00a0<\/b><\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-size: 14px; font-family: Ubuntu; color: #000000;\"><b>Realizar 4 s\u00e9ries dos exerc\u00edcios seguintes<\/b><\/span><\/p>\n<ul>\n<li aria-level=\"1\"><span style=\"font-family: Ubuntu; font-size: 14px; color: #000000;\">1 s\u00e9rie corresponde \u00e0 execu\u00e7\u00e3o os exerc\u00edcios 1, 2, 3 e 4<\/span><\/li>\n<li aria-level=\"1\"><span style=\"font-family: Ubuntu; font-size: 14px; color: #000000;\">Descanso entre exerc\u00edcios &#8211; 30\u2019\u2019<\/span><\/li>\n<li aria-level=\"1\"><span style=\"font-family: Ubuntu; font-size: 14px; color: #000000;\">Descanso entre s\u00e9ries &#8211; 1\u2019<\/span><\/li>\n<li aria-level=\"1\"><span style=\"font-family: Ubuntu; font-size: 14px; color: #000000;\">Nos exerc\u00edcios 3 e 4, utilizar carga que permita atingir fadiga muscular no n\u00famero de repeti\u00e7\u00f5es estipuladas<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 14px; font-family: Ubuntu; color: #000000;\"><b>Exerc\u00edcio 1: SQUAT<\/b><\/span><\/h2>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-full wp-image-3232\" src=\"https:\/\/www.hmcsports.pt\/hmc\/wp-content\/uploads\/2021\/04\/squat.gif\" alt=\"SQUAT\" width=\"600\" height=\"338\" \/><\/p>\n<ul>\n<li><span style=\"font-size: 14px; font-family: Ubuntu; color: #000000;\">20 repeti\u00e7\u00f5es<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 14px; font-family: Ubuntu; color: #000000;\"><b>Exerc\u00edcio 2: PONTE GL\u00daTEOS UNILATERAL<\/b><\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3233\" src=\"https:\/\/www.hmcsports.pt\/hmc\/wp-content\/uploads\/2021\/04\/ponte-gluteos.gif\" alt=\"Ponte Gl\u00fateos\" width=\"600\" height=\"338\" \/><\/p>\n<ul>\n<li><span style=\"font-size: 14px; font-family: Ubuntu; color: #000000;\">20 repeti\u00e7\u00f5es em cada perna<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 14px; font-family: Ubuntu; color: #000000;\"><b>Exerc\u00edcio 3: GOBLET REVERSE LUNGE<\/b><\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3235\" src=\"https:\/\/www.hmcsports.pt\/hmc\/wp-content\/uploads\/2021\/04\/goblet-reverse-lunge-1-2-2-1.gif\" alt=\"Goblet Reverse Lunge\" width=\"600\" height=\"338\" \/><\/p>\n<ul>\n<li><span style=\"font-size: 14px; font-family: Ubuntu; color: #000000;\">30 repeti\u00e7\u00f5es realizadas alternadamente<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 14px; font-family: Ubuntu; color: #000000;\"><b>Exerc\u00edcio 4: BULGARIAN SPLIT SQUAT<\/b><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-3234\" src=\"https:\/\/www.hmcsports.pt\/hmc\/wp-content\/uploads\/2021\/04\/bulgarian.gif\" alt=\"Bulgarian split squat\" width=\"600\" height=\"338\" \/><\/p>\n<ul>\n<li><span style=\"font-size: 14px; font-family: Ubuntu; color: #000000;\">10 repeti\u00e7\u00f5es em cada perna<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-size: 14px; font-family: Ubuntu; color: #000000;\"><b>Bons treinos!<\/b><\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Quer ficar com as pernas e gl\u00fateos tonificados? Experimente realizar os exerc\u00edcios que propomos e sinta a diferen\u00e7a.\u00a0 &nbsp; Realizar 4 s\u00e9ries dos exerc\u00edcios seguintes 1 s\u00e9rie corresponde \u00e0 execu\u00e7\u00e3o os exerc\u00edcios 1, 2, 3 e 4 Descanso entre exerc\u00edcios &#8211; 30\u2019\u2019 Descanso entre s\u00e9ries &#8211; 1\u2019 Nos exerc\u00edcios 3 e 4, utilizar carga que [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3236,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[18],"tags":[],"class_list":["post-3231","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"_links":{"self":[{"href":"https:\/\/www.hmcsports.pt\/hmc\/wp-json\/wp\/v2\/posts\/3231","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.hmcsports.pt\/hmc\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.hmcsports.pt\/hmc\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.hmcsports.pt\/hmc\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.hmcsports.pt\/hmc\/wp-json\/wp\/v2\/comments?post=3231"}],"version-history":[{"count":0,"href":"https:\/\/www.hmcsports.pt\/hmc\/wp-json\/wp\/v2\/posts\/3231\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.hmcsports.pt\/hmc\/wp-json\/wp\/v2\/media\/3236"}],"wp:attachment":[{"href":"https:\/\/www.hmcsports.pt\/hmc\/wp-json\/wp\/v2\/media?parent=3231"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.hmcsports.pt\/hmc\/wp-json\/wp\/v2\/categories?post=3231"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.hmcsports.pt\/hmc\/wp-json\/wp\/v2\/tags?post=3231"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}