{"id":3368,"date":"2021-07-16T08:43:55","date_gmt":"2021-07-16T08:43:55","guid":{"rendered":"https:\/\/www.hmcsports.pt\/hmc\/?p=3368"},"modified":"2021-07-16T08:43:55","modified_gmt":"2021-07-16T08:43:55","slug":"exercicios-para-treino-de-ombros","status":"publish","type":"post","link":"https:\/\/www.hmcsports.pt\/hmc\/2021\/07\/16\/exercicios-para-treino-de-ombros\/","title":{"rendered":"Exerc\u00edcios para treino de ombros"},"content":{"rendered":"<p><span style=\"font-family: Ubuntu; font-size: 14px; color: #000000;\"><span style=\"font-weight: 400;\">O ombro \u00e9 uma parte do corpo vulner\u00e1vel a diversas patologias (como Tendinites, Bursites, Artrites, entre outras), seja por conta de problemas nessa regi\u00e3o ou at\u00e9 mesmo por les\u00f5es repentinas. Como tal, o seu fortalecimento \u00e9 fundamental para evitar <\/span><span style=\"font-weight: 400;\">dores <\/span><span style=\"font-weight: 400;\">e prevenir les\u00f5es. <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>Os exerc\u00edcios para treino de ombros propostos t\u00eam como objetivo fortalecer a musculatura dos ombros, melhorar a postura e prevenir les\u00f5es.<\/b><\/span><\/p>\n<p><span style=\"font-family: Ubuntu; font-size: 14px; color: #000000;\"><b>Realizar 4 s\u00e9ries dos exerc\u00edcios seguintes<\/b><\/span><\/p>\n<ul>\n<li><span style=\"font-family: Ubuntu; font-size: 14px; color: #000000;\"><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><\/span><\/li>\n<li><span style=\"font-family: Ubuntu; font-size: 14px; color: #000000;\"><span style=\"font-family: Ubuntu; font-size: 14px; color: #000000;\">Utilizar carga que permita atingir a fadiga muscular no n\u00famero de repeti\u00e7\u00f5es estipuladas para cada exerc\u00edcio<\/span><\/span><\/li>\n<li><span style=\"font-family: Ubuntu; font-size: 14px; color: #000000;\">Descanso entre s\u00e9ries &#8211; 90\u2019\u2019<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-family: Ubuntu; font-size: 14px; color: #000000;\"><strong>Exerc\u00edcio 1: SINGLE ARM PRESS [10 repeti\u00e7\u00f5es &#8211; cada bra\u00e7o]\u00a0<\/strong><\/span><\/h2>\n<p style=\"text-align: left;\"><iframe title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/hjLBEyr4y88\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2><span style=\"font-family: Ubuntu; font-size: 14px; color: #000000;\"><strong>Exerc\u00edcio 2: KETTLEBELL SWING [15 repeti\u00e7\u00f5es]<\/strong><\/span><\/h2>\n<p style=\"text-align: left;\"><iframe title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/M0fS781W0uM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2><span style=\"font-family: Ubuntu; font-size: 14px; color: #000000;\"><strong>Exerc\u00edcio 3: REMADA ALTA [10 repeti\u00e7\u00f5es]<\/strong><\/span><\/h2>\n<p style=\"text-align: left;\"><iframe title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/LqD-S_sDujk\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2 style=\"text-align: left;\"><span style=\"font-family: Ubuntu; font-size: 14px; color: #000000;\"><strong>Exerc\u00edcio 4: GROUND TO OVERHEAD [10 repeti\u00e7\u00f5es]<br \/>\n<\/strong><\/span><br \/>\n<iframe title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/zdFhYP49Yz8\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/h2>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>O ombro \u00e9 uma parte do corpo vulner\u00e1vel a diversas patologias (como Tendinites, Bursites, Artrites, entre outras), seja por conta de problemas nessa regi\u00e3o ou at\u00e9 mesmo por les\u00f5es repentinas. Como tal, o seu fortalecimento \u00e9 fundamental para evitar dores e prevenir les\u00f5es. Os exerc\u00edcios para treino de ombros propostos t\u00eam como objetivo fortalecer a [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3380,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[18],"tags":[],"class_list":["post-3368","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\/3368","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=3368"}],"version-history":[{"count":0,"href":"https:\/\/www.hmcsports.pt\/hmc\/wp-json\/wp\/v2\/posts\/3368\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.hmcsports.pt\/hmc\/wp-json\/wp\/v2\/media\/3380"}],"wp:attachment":[{"href":"https:\/\/www.hmcsports.pt\/hmc\/wp-json\/wp\/v2\/media?parent=3368"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.hmcsports.pt\/hmc\/wp-json\/wp\/v2\/categories?post=3368"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.hmcsports.pt\/hmc\/wp-json\/wp\/v2\/tags?post=3368"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}