{"id":21228,"date":"2019-10-08T07:29:06","date_gmt":"2019-10-08T10:29:06","guid":{"rendered":"https:\/\/www.hipertrofia.org\/blog\/?p=21228"},"modified":"2024-07-27T08:25:10","modified_gmt":"2024-07-27T11:25:10","slug":"elevacao-de-pernas-com-giro-do-tronco","status":"publish","type":"post","link":"https:\/\/www.hipertrofia.org\/blog\/2019\/10\/08\/elevacao-de-pernas-com-giro-do-tronco\/","title":{"rendered":"Eleva\u00e7\u00e3o de pernas com giro do tronco: execu\u00e7\u00e3o correta"},"content":{"rendered":"<p>O exerc\u00edcio eleva\u00e7\u00e3o de pernas com giro do tronco \u00e9 uma varia\u00e7\u00e3o avan\u00e7ada da <a href=\"https:\/\/www.hipertrofia.org\/blog\/2019\/10\/08\/elevacao-de-pernas-para-abdomen\/\">eleva\u00e7\u00e3o de pernas normal<\/a>.<!--more--><\/p>\n<p>\u00c9 um exerc\u00edcio de muscula\u00e7\u00e3o que treina os principais m\u00fasculos do abd\u00f4men, o que inclui o reto do abd\u00f4men &#8211; o m\u00fasculo &#8220;frontal&#8221; &#8211; e os obl\u00edquos interno e externo &#8211; os m\u00fasculos laterais.<\/p>\n<table>\n<tbody>\n<tr>\n<td colspan=\"2\" width=\"393\">\n<h2>Ficha t\u00e9cnica<\/h2>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"196\"><strong>Outros nomes<\/strong><\/td>\n<td width=\"196\">Eleva\u00e7\u00e3o de pernas para obl\u00edquo, eleva\u00e7\u00e3o de joelhos<\/td>\n<\/tr>\n<tr>\n<td width=\"196\"><b>Tipo de exerc\u00edcio<\/b><\/td>\n<td width=\"196\">Resistido<\/td>\n<\/tr>\n<tr>\n<td width=\"196\"><strong>N\u00edvel de experi\u00eancia<\/strong><\/td>\n<td width=\"196\">Intermedi\u00e1rio-avan\u00e7ado<\/td>\n<\/tr>\n<tr>\n<td width=\"196\"><b>Equipamento necess\u00e1rio<\/b><\/td>\n<td width=\"196\">Peso do corpo e barra que permita ficar suspenso<\/td>\n<\/tr>\n<tr>\n<td width=\"196\"><strong>M\u00fasculos trabalhados<\/strong><\/td>\n<td width=\"196\"><strong>Prim\u00e1rio<\/strong>: abd\u00f4men; <b>Secund\u00e1rio: <\/b>dorsal, bra\u00e7os e quadril<\/td>\n<\/tr>\n<tr>\n<td width=\"196\"><strong>Mec\u00e2nica<\/strong><\/td>\n<td width=\"196\">Isolador<\/td>\n<\/tr>\n<tr>\n<td width=\"196\"><strong>Tipo de for\u00e7a\u00a0<\/strong><span style=\"font-size: 15.3077px;\"><b>aplicada<\/b><\/span><\/td>\n<td width=\"196\">Puxar<\/td>\n<\/tr>\n<tr>\n<td width=\"196\"><strong>Substitutos pr\u00f3ximos\/Alternativas<\/strong><\/td>\n<td width=\"196\">Eleva\u00e7\u00e3o de pernas<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>Execu\u00e7\u00e3o correta<\/h2>\n<p><iframe loading=\"lazy\" title=\"Hanging Leg Raises with Twist\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/GF6z665ZVmg?start=4&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<ul>\n<li>Fique suspenso em um suporte para fazer barra fixa, com as m\u00e3os posicionadas um pouco mais afastadas do que a largura dos ombros e as pernas totalmente estendidas.<\/li>\n<li>Certifique-se de que seu corpo esteja reto e os joelhos estejam juntos. Esta \u00e9 a posi\u00e7\u00e3o inicial da eleva\u00e7\u00e3o de pernas com tor\u00e7\u00e3o do tronco.<\/li>\n<li>Comece flexionando os quadris e os joelhos, fazendo as pernas subirem.<\/li>\n<li>Enquanto sobe, gire os joelhos para o lado direito, indo at\u00e9 90 graus.<\/li>\n<li>Des\u00e7a os quadris de forma controlada para retornar \u00e0 posi\u00e7\u00e3o inicial (com as pernas retas). Agora repita o movimento mas girando os joelhos para o lado esquerdo.<\/li>\n<li>Repita o processo girando o joelho para cada lado pelo n\u00famero desejado de repeti\u00e7\u00f5es.<\/li>\n<li>Evite qualquer balan\u00e7o e controle o movimento dos quadris, joelhos e abdominais durante o exerc\u00edcio.<br \/>\nN\u00e3o fa\u00e7a este exerc\u00edcio se estiver com problemas nas costas.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-21243\" src=\"https:\/\/www.hipertrofia.org\/blog\/wp-content\/uploads\/2019\/10\/elevacao-de-pernas-com-giro-do-tronco.jpg\" alt=\"eleva\u00e7\u00e3o de pernas com giro do tronco\" width=\"900\" height=\"582\" \/><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>O exerc\u00edcio eleva\u00e7\u00e3o de pernas com giro do tronco \u00e9 uma varia\u00e7\u00e3o avan\u00e7ada da eleva\u00e7\u00e3o de pernas normal.<\/p>\n","protected":false},"author":48391,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1226],"tags":[],"class_list":["post-21228","post","type-post","status-publish","format-standard","hentry","category-exercicios"],"_links":{"self":[{"href":"https:\/\/www.hipertrofia.org\/blog\/wp-json\/wp\/v2\/posts\/21228","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.hipertrofia.org\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.hipertrofia.org\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.hipertrofia.org\/blog\/wp-json\/wp\/v2\/users\/48391"}],"replies":[{"embeddable":true,"href":"https:\/\/www.hipertrofia.org\/blog\/wp-json\/wp\/v2\/comments?post=21228"}],"version-history":[{"count":0,"href":"https:\/\/www.hipertrofia.org\/blog\/wp-json\/wp\/v2\/posts\/21228\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.hipertrofia.org\/blog\/wp-json\/wp\/v2\/media?parent=21228"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.hipertrofia.org\/blog\/wp-json\/wp\/v2\/categories?post=21228"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.hipertrofia.org\/blog\/wp-json\/wp\/v2\/tags?post=21228"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}