{"id":3287,"date":"2021-05-31T09:32:14","date_gmt":"2021-05-31T09:32:14","guid":{"rendered":"https:\/\/www.hmcsports.pt\/hmc\/?p=3287"},"modified":"2021-05-31T09:32:14","modified_gmt":"2021-05-31T09:32:14","slug":"exercicios-para-treino-de-costas","status":"publish","type":"post","link":"https:\/\/www.hmcsports.pt\/hmc\/2021\/05\/31\/exercicios-para-treino-de-costas\/","title":{"rendered":"Exerc\u00edcios para treino de costas"},"content":{"rendered":"<p><span style=\"font-weight: 400; font-size: 14px; font-family: Ubuntu; color: #000000;\">Al\u00e9m dos aspetos est\u00e9ticos, o treino de costas favorece o desenvolvimento de outras musculaturas do corpo humano, assim como uma estabilidade central que ajuda a prevenir les\u00f5es e a aumentar a performance global do indiv\u00edduo nas tarefas do dia-a-dia.\u00a0\u00a0<\/span><\/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-size: 14px; font-family: Ubuntu; 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-size: 14px; font-family: Ubuntu; color: #000000;\">Nos exerc\u00edcios 1, 2 e 3 utilizar carga que permita atingir a fadiga muscular no n\u00famero de repeti\u00e7\u00f5es estipuladas para cada exerc\u00edcio<\/span><\/li>\n<li aria-level=\"1\"><span style=\"font-size: 14px; font-family: Ubuntu; color: #000000;\">Descanso entre exerc\u00edcios &#8211; 60\u2019\u2019<\/span><\/li>\n<li aria-level=\"1\"><span style=\"font-size: 14px; font-family: Ubuntu; color: #000000;\">Descanso entre s\u00e9ries &#8211; 60\u2019\u2019<\/span><\/li>\n<\/ul>\n<p><strong><span style=\"font-size: 14px; font-family: Ubuntu; color: #000000;\">Exerc\u00edcio 1:<\/span><\/strong><span style=\"font-size: 14px; font-family: Ubuntu; color: #000000;\">\u00a0<\/span><span style=\"font-size: 14px; font-family: Ubuntu; color: #000000;\"><b>Bent Over Row<\/b><\/span><strong><span style=\"font-size: 14px; font-family: Ubuntu; color: #000000;\"> [12 repeti\u00e7\u00f5es]<\/span><\/strong><\/p>\n<p><iframe title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/DfrN5vCleMw\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><strong><span style=\"font-size: 14px; font-family: Ubuntu; color: #000000;\">Exerc\u00edcio 2:<\/span><\/strong><span style=\"font-size: 14px; font-family: Ubuntu; color: #000000;\"> <b>Voos com Halteres<\/b><\/span><strong><span style=\"font-size: 14px; font-family: Ubuntu; color: #000000;\"> [10 repeti\u00e7\u00f5es]<\/span><\/strong><\/p>\n<p><iframe title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/GhJfOuoJn1A\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><strong><span style=\"font-size: 14px; font-family: Ubuntu; color: #000000;\">Exerc\u00edcio 3:<\/span><\/strong><span style=\"font-size: 14px; font-family: Ubuntu; color: #000000;\"> <b>Bent Over Single Arm Row<\/b><\/span><strong><span style=\"font-size: 14px; font-family: Ubuntu; color: #000000;\"> [12 repeti\u00e7\u00f5es cada bra\u00e7o]<\/span><\/strong><\/p>\n<p><iframe title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/M050-tTh9iE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><strong><span style=\"font-size: 14px; font-family: Ubuntu; color: #000000;\">Exerc\u00edcio 4:<\/span><\/strong><span style=\"font-size: 14px; font-family: Ubuntu; color: #000000;\"> <b>Superman Hold com Flex\u00e3o \/ Extens\u00e3o Bra\u00e7os<\/b><\/span><strong><span style=\"font-size: 14px; font-family: Ubuntu; color: #000000;\"> [20 repeti\u00e7\u00f5es]<\/span><\/strong><\/p>\n<p><iframe title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/tw72ARXwtMk\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Al\u00e9m dos aspetos est\u00e9ticos, o treino de costas favorece o desenvolvimento de outras musculaturas do corpo humano, assim como uma estabilidade central que ajuda a prevenir les\u00f5es e a aumentar a performance global do indiv\u00edduo nas tarefas do dia-a-dia.\u00a0\u00a0 Realizar 4 s\u00e9ries dos exerc\u00edcios seguintes 1 s\u00e9rie corresponde \u00e0 execu\u00e7\u00e3o os exerc\u00edcios 1, 2, 3 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3402,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[18],"tags":[],"class_list":["post-3287","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\/3287","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=3287"}],"version-history":[{"count":0,"href":"https:\/\/www.hmcsports.pt\/hmc\/wp-json\/wp\/v2\/posts\/3287\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.hmcsports.pt\/hmc\/wp-json\/wp\/v2\/media\/3402"}],"wp:attachment":[{"href":"https:\/\/www.hmcsports.pt\/hmc\/wp-json\/wp\/v2\/media?parent=3287"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.hmcsports.pt\/hmc\/wp-json\/wp\/v2\/categories?post=3287"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.hmcsports.pt\/hmc\/wp-json\/wp\/v2\/tags?post=3287"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}