{"id":3421,"date":"2020-07-17T23:40:33","date_gmt":"2020-07-18T02:40:33","guid":{"rendered":"https:\/\/grandeatleta.com.br\/?p=3421"},"modified":"2020-07-17T23:43:58","modified_gmt":"2020-07-18T02:43:58","slug":"exercicios-pilates-para-fazer-em-casa","status":"publish","type":"post","link":"https:\/\/grandeatleta.com.br\/blog\/exercicios-pilates-para-fazer-em-casa\/","title":{"rendered":"12 Exerc\u00edcios de Pilates para fazer em Casa"},"content":{"rendered":"<h3 align=\"center\"><span style=\"font-size: x-large;\"><b>Qual a import\u00e2ncia do Pilates para quem tem problemas na coluna lombar? <\/b><\/span><\/h3>\n<p><span style=\"font-size: medium;\">Para praticar o m\u00e9todo Pilates \u00e9 preciso ter controle muscular, concentra\u00e7\u00e3o, precis\u00e3o, coordena\u00e7\u00e3o, ativar o abd\u00f4men, alinhamento, auto crescimento da coluna, movimento lento e fluido.<\/span><\/p><div class=\"grand-gas-topo_2 grand-entity-placement\" style=\"text-align: center;\" id=\"grand-1627483770\"><div id=\"grand-1747192522\" style=\"margin-left: auto;margin-right: auto;text-align: center;\"><a href=\"https:\/\/grandeatleta.com.br\/suplementos\/produto\/maca-peruana-negra\/?utm_source=grandeatleta.com.br&utm_medium=referral&utm_campaign=post_maca_randt&utm_term=nlog&utm_content=grandeatletablog\" rel=\"noopener\" target=\"_blank\"><img src=\"https:\/\/grandeatleta.com.br\/wp-content\/uploads\/2023\/07\/maca-peruana-negra-grande-alteta-suplementos.png\" ;\" width=\"600\" height=\"300\" border=\"0\" alt=\"maca peruana negra premium\"><\/a><\/div><\/div>\n<p><span style=\"font-size: medium;\">O termo Power House, utilizado no m\u00e9todo tem como objetivo trabalhar os m\u00fasculos estabilizadores est\u00e1ticos do tronco.<\/span><\/p>\n<p><span style=\"font-size: medium;\">O Pilates se tornou um m\u00e9todo utilizado para a reabilita\u00e7\u00e3o\/preven\u00e7\u00e3o e um grande aliado para quem quer trabalhar as musculaturas que sustentam a coluna e n\u00e3o para o desenvolvimento da hipertrofia muscular.<\/span><\/p>\n<h3 align=\"center\"><span style=\"font-size: x-large;\"><b>A respira\u00e7\u00e3o no m\u00e9todo \u00e9 um fator importante para ativar os m\u00fasculos abdominais<\/b><\/span><\/h3>\n<p><span style=\"font-size: medium;\">O transverso tem a fun\u00e7\u00e3o de estabilizar a coluna lombar junto com o per\u00edneo que age de forma involunt\u00e1ria. <\/span><\/p>\n<p><span style=\"font-size: medium;\">O transverso do abd\u00f4men \u00e9 ativado na expira\u00e7\u00e3o for\u00e7ada, al\u00e9m disso em um estudo onde Hodges verifica atrav\u00e9s da eletromiografia de superf\u00edcie que o transverso \u00e9 ativado quando os membros superiores e inferiores s\u00e3o movimentados.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Norris e Richardson sugerem que estes m\u00fasculos desempenham importante papel na manuten\u00e7\u00e3o da estabilidade da regi\u00e3o lombar e p\u00e9lvica devido \u00e0 orienta\u00e7\u00e3o das suas fibras.<\/span><\/p>\n<h3 align=\"center\"><span style=\"font-size: x-large;\"><b>Benef\u00edcios do m\u00e9todo Pilates:<\/b><\/span><\/h3>\n<ul>\n<li><span style=\"font-size: medium;\">Flexibilidade; <\/span><\/li>\n<li><span style=\"font-size: medium;\">For\u00e7a; <\/span><\/li>\n<li><span style=\"font-size: medium;\">Estabilidade; <\/span><\/li>\n<li><span style=\"font-size: medium;\">Consci\u00eancia corporal;<\/span><\/li>\n<li><span style=\"font-size: medium;\">Melhora na condi\u00e7\u00e3o f\u00edsica e mental; <\/span><\/li>\n<li><span style=\"font-size: medium;\">Corre\u00e7\u00e3o postural;<\/span><\/li>\n<li><span style=\"font-size: medium;\">Equil\u00edbrio e coordena\u00e7\u00e3o motora; <\/span><\/li>\n<li><span style=\"font-size: medium;\">Alivio de dores e tens\u00f5es; <\/span><\/li>\n<li><span style=\"font-size: medium;\">Previne les\u00f5es; <\/span><\/li>\n<li><span style=\"font-size: medium;\">Aumento do prazer sexual; <\/span><\/li>\n<li><span style=\"font-size: medium;\">Menos estresse. <\/span><\/li>\n<\/ul>\n<h3 align=\"center\"><span style=\"font-size: x-large;\"><b>Execu\u00e7\u00e3o e cuidados com o Pilates<\/b><\/span><\/h3>\n<p><span style=\"font-size: medium;\">Os m\u00fasculos solicitados na inspira\u00e7\u00e3o e expira\u00e7\u00e3o s\u00e3o: Intercostais internos, subcostais, levantadores da costela, serr\u00e1til posterior inferior\/superior transverso do abd\u00f4men, diafragma.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Como os movimentos do Pilates s\u00e3o complexos a seguir vamos descrever como deve ser feito cada um deles.<\/span><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">T\u00f3picos do Conte\u00fado:<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Alternar tabela de conte\u00fado\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #000000;color:#000000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #000000;color:#000000\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/grandeatleta.com.br\/blog\/exercicios-pilates-para-fazer-em-casa\/#1-_Movimento_pelvico\" >1- Movimento p\u00e9lvico<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/grandeatleta.com.br\/blog\/exercicios-pilates-para-fazer-em-casa\/#2-_The_hundred\" >2- The hundred<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/grandeatleta.com.br\/blog\/exercicios-pilates-para-fazer-em-casa\/#3-_Postura_do_Gato_Vaca\" >3- Postura do Gato \/ Vaca<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/grandeatleta.com.br\/blog\/exercicios-pilates-para-fazer-em-casa\/#4-_Enrolar\" >4- Enrolar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/grandeatleta.com.br\/blog\/exercicios-pilates-para-fazer-em-casa\/#5-_Mergulho_do_Cisne\" >5- Mergulho do Cisne \u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/grandeatleta.com.br\/blog\/exercicios-pilates-para-fazer-em-casa\/#7-_Ponte_dorsal\" >7- Ponte dorsal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/grandeatleta.com.br\/blog\/exercicios-pilates-para-fazer-em-casa\/#8-_Abducao_de_quadril_em_decubito_lateral\" >8- Abdu\u00e7\u00e3o de quadril em dec\u00fabito lateral<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/grandeatleta.com.br\/blog\/exercicios-pilates-para-fazer-em-casa\/#9-_Serrote_The_Saw\" >9- Serrote (The Saw)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/grandeatleta.com.br\/blog\/exercicios-pilates-para-fazer-em-casa\/#10-_Flexao_de_quadril_unilateral_em_decubito_dorsal\" >10- \u00a0Flex\u00e3o de quadril unilateral em dec\u00fabito dorsal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/grandeatleta.com.br\/blog\/exercicios-pilates-para-fazer-em-casa\/#11-_Perdigueiro\" >11- \u00a0Perdigueiro<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/grandeatleta.com.br\/blog\/exercicios-pilates-para-fazer-em-casa\/#12-_Prancha_lateral\" >12- \u00a0Prancha lateral<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"1-_Movimento_pelvico\"><\/span><span style=\"font-size: x-large;\"><b>1- Movimento p\u00e9lvico<\/b><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div class=\"lyte-wrapper fourthree\" title=\"Pilates Imprint and Release\" style=\"width:420px;max-width:100%;margin:5px auto;\"><div class=\"lyMe\" id=\"WYL_v5X4DVvuuwA\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fv5X4DVvuuwA%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/v5X4DVvuuwA\" \/><meta itemprop=\"duration\" content=\"PT15S\" \/><meta itemprop=\"uploadDate\" content=\"2015-05-19T14:26:27Z\" \/><\/div><div id=\"lyte_v5X4DVvuuwA\" data-src=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fv5X4DVvuuwA%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Pilates Imprint and Release<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/v5X4DVvuuwA\" rel=\"nofollow\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fv5X4DVvuuwA%2F0.jpg\" alt=\"Pilates Imprint and Release\" width=\"420\" height=\"295\" \/><br \/>Assista a este v\u00eddeo no YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Pilates Demonstration Pilates Imprint and Release\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:420px;margin:5px auto;\"><\/div><\/p>\n<p><span style=\"font-size: large;\"><b>Posi\u00e7\u00e3o<br \/>\n<\/b><\/span><span style=\"font-size: medium;\">Deitado de barriga para cima (dec\u00fabito dorsal), bra\u00e7os ao longo do corpo e palma da m\u00e3o para baixo, mantenha os joelhos flexionados e p\u00e9s no ch\u00e3o. <\/span><\/p>\n<p><span style=\"font-size: large;\"><b>Execu\u00e7\u00e3o<br \/>\n<\/b><\/span><span style=\"font-size: medium;\">Inspire, com a posi\u00e7\u00e3o natural da coluna lombar. Expire pela boca contraindo o abd\u00f4men e fa\u00e7a uma leve inclina\u00e7\u00e3o posterior da pelve. Inspire e retorne a posi\u00e7\u00e3o natural da coluna lombar. <\/span><\/p>\n<p><span style=\"font-size: medium;\">Manter o abd\u00f4men sempre ativado tanto na inspira\u00e7\u00e3o quanto na expira\u00e7\u00e3o. <\/span><\/p>\n<p><span style=\"font-size: large;\"><b>Os M\u00fasculos solicitados<br \/>\n<\/b><\/span><span style=\"font-size: medium;\">Transverso do abd\u00f4men, obl\u00edquo interno e externo, reto do abd\u00f4men, diafragma e per\u00edneo.<\/span><\/p>\n<hr \/>\n<h2><span class=\"ez-toc-section\" id=\"2-_The_hundred\"><\/span><span style=\"font-size: x-large;\"><b>2- The hundred <\/b><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div class=\"lyte-wrapper fourthree\" title=\"Hundred\" style=\"width:420px;max-width:100%;margin:5px auto;\"><div class=\"lyMe\" id=\"WYL_SQPfURHLluw\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FSQPfURHLluw%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/SQPfURHLluw\" \/><meta itemprop=\"duration\" content=\"PT16S\" \/><meta itemprop=\"uploadDate\" content=\"2015-04-03T11:47:01Z\" \/><\/div><div id=\"lyte_SQPfURHLluw\" data-src=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FSQPfURHLluw%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Hundred<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/SQPfURHLluw\" rel=\"nofollow\"><img decoding=\"async\" src=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FSQPfURHLluw%2F0.jpg\" alt=\"Hundred\" width=\"420\" height=\"295\" \/><br \/>Assista a este v\u00eddeo no YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"www.espacofluir.com\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:420px;margin:5px auto;\"><\/div><\/p>\n<p><span style=\"font-size: large;\"><b>Posi\u00e7\u00e3o<br \/>\n<\/b><\/span><span style=\"font-size: medium;\">Deitado de barriga para baixo (dec\u00fabito dorsal), mantenha os joelhos flexionados no \u00e2ngulo de 90\u00b0 e p\u00e9s em ponta, escapulas estabilizadas bra\u00e7os ao longo do corpo com as a palma das m\u00e3os para baixo.<\/span><\/p>\n<p><span style=\"font-size: large;\"><b>Execu\u00e7\u00e3o <\/b><\/span><span style=\"font-size: medium;\"><br \/>\nInspire. Expire, flexione a coluna e a cabe\u00e7a mantendo o alinhamento com a coluna, contraia o abd\u00f4men, tirando os bra\u00e7os do ch\u00e3o e estenda as pernas. Inspire e expire subindo e descendo os bra\u00e7os cinco vezes em pequenos movimentos. <\/span><\/p>\n<p><span style=\"font-size: medium;\">Volte a posi\u00e7\u00e3o inicial e repita at\u00e9 dar cem vezes os movimentos dos bra\u00e7os<\/span><\/p>\n<p><span style=\"font-size: large;\"><b>Cuidados<br \/>\n<\/b><\/span><span style=\"font-size: medium;\">Manter a estabiliza\u00e7\u00e3o da coluna para que n\u00e3o se mova durante o movimento dos bra\u00e7os. <\/span><\/p>\n<p><span style=\"font-size: large;\"><b>Os M\u00fasculos solicitados<br \/>\n<\/b><\/span><span style=\"font-size: medium;\">Transverso do abd\u00f4men, obl\u00edquo interno e externo, reto do abd\u00f4men, diafragma e per\u00edneo, reto femoral, il\u00edaco, sart\u00f3rio, psoas menor e maior em isometria, esternocleidomast\u00f3ideo, escaleno m\u00e9dio e anterior.\u00a0 \u00a0 \u00a0 \u00a0<\/span><\/p>\n<div class=\"content-box-gray\"><strong>Leia tamb\u00e9m:<br \/>\n<\/strong><a href=\"https:\/\/grandeatleta.com.br\/treino-circuito-em-casa-iniciantes-intermediarios-e-avancados\/\">Treino de Circuito em Casa: Para Iniciantes, Intermedi\u00e1rios e Avan\u00e7ados<\/a><\/div>\n<hr \/>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"3-_Postura_do_Gato_Vaca\"><\/span><span style=\"font-size: x-large;\"><b>3- Postura do Gato \/ Vaca<\/b><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div class=\"lyte-wrapper fourthree\" title=\"Postura do Gato\/Vaca (Mobilidade de coluna)\" style=\"width:420px;max-width:100%;margin:5px auto;\"><div class=\"lyMe\" id=\"WYL_40Y1rukJs4E\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F40Y1rukJs4E%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/40Y1rukJs4E\" \/><meta itemprop=\"duration\" content=\"PT2M30S\" \/><meta itemprop=\"uploadDate\" content=\"2020-07-20T20:11:29Z\" \/><\/div><div id=\"lyte_40Y1rukJs4E\" data-src=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F40Y1rukJs4E%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Postura do Gato\/Vaca (Mobilidade de coluna)<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/40Y1rukJs4E\" rel=\"nofollow\"><img decoding=\"async\" src=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F40Y1rukJs4E%2F0.jpg\" alt=\"Postura do Gato\/Vaca (Mobilidade de coluna)\" width=\"420\" height=\"295\" \/><br \/>Assista a este v\u00eddeo no YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"\ud83d\udc49 A postura do gato e vaca, muito utilizado no pilates e tamb\u00e9m na yoga. \u00e9 um \u00f3timo exerc\u00edcio de mobilidade para a coluna e torax. Veja agora como fazer a posi\u00e7\u00e3o e postura correta e para que serve. \ud83d\udc49 Veja exerc\u00edcios de mobilidade de quadril em nosso site e todos os benef\u00edcios de se realizar: https:\/\/treinomestre.com.br\/exercicios-de-mobilidade-de-quadril-por-que-fazer-e-qual-sua-importancia\/ ===================================== \ud83c\udfaf \ud83d\udc8a Compre Whey Protein direto do Fabricante com o Melhor Pre\u00e7o! \u2705 Growth Supplements \u2705 UTILIZE NOSSO CUPOM DE DESCONTO: TREINOMESTRE Clique e veja: http:\/\/bit.ly\/Melhor_Whey ===================================== \ud83c\udfafJ\u00e1 imaginou ter seu treino preparado pelo personal do Treino Mestre e todo suporte necess\u00e1rio para atingir seus objetivos? Agora \u00e9 poss\u00edvel! Veja como clicando abaixo: http:\/\/bit.ly\/Personal_Treino_Mestre_2 ===================================== \ud83d\udc49 Veja como nunca mais jogar dinheiro fora com suplementos. Baixe nosso ebook Gr\u00e1tis &quot;Suplementa\u00e7\u00e3o Eficaz&quot; ! Um guia com base em estudos dos principais suplementos que funcionam. \u2705 Clique abaixo para receber o ebook: http:\/\/bit.ly\/33vnMJB ===================================== V\u00eddeo apresentado pelo personal trainer Guilherme Jardim da equipe Treino Mestre. @guijardimpersonal ____________________ Atleta BMX (Elite Woman) @bellebmx ____________________ Grava\u00e7\u00f5es realizadas na academia Xbody Urbanova em S\u00e3o Jos\u00e9 dos Campos. @xbodyurbanova Academia parceira do Treino Mestre \ud83d\udcaa #postura #gato #vaca\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:420px;margin:5px auto;\"><\/div><\/p>\n<p><span style=\"font-size: large;\"><b>Posi\u00e7\u00e3o<br \/>\n<\/b><\/span><span style=\"font-size: medium;\">Quatro apoios no ch\u00e3o igual a um gato e a cabe\u00e7a alinhada com o tronco<\/span><\/p>\n<p><span style=\"font-size: large;\"><b>Execu\u00e7\u00e3o<br \/>\n<\/b><\/span><span style=\"font-size: medium;\">Inspire. Expire, contraindo o abd\u00f4men, arredondando a coluna at\u00e9 que seu nariz esteja apontado para o umbigo, inspire a retorne \u00e0 posi\u00e7\u00e3o normal.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Manter o abd\u00f4men sempre ativado tanto na inspira\u00e7\u00e3o quanto na expira\u00e7\u00e3o. <\/span><\/p>\n<p><span style=\"font-size: large;\"><b>M\u00fasculos solicitados<br \/>\n<\/b><\/span><span style=\"font-size: medium;\">Transverso do abd\u00f4men, obl\u00edquo interno e externo, reto do abd\u00f4men, diafragma e per\u00edneo, deltoide, anterior\/medial, serr\u00e1til anterior, peitoral menor, supraespinhal, gl\u00fateo m\u00e1ximo e m\u00e9dio, esternocleidomast\u00f3ideo, escaleno m\u00e9dio e anterior.<\/span><\/p>\n<div class=\"content-box-gray\"><strong>Leia tamb\u00e9m:<br \/>\n<\/strong><a href=\"https:\/\/grandeatleta.com.br\/exercicios-em-casa-treino-completo\/\">21 Exerc\u00edcios para fazer em casa &#8211; Treino Completo com Halteres<\/a><\/div>\n<hr \/>\n<h2><span class=\"ez-toc-section\" id=\"4-_Enrolar\"><\/span><span style=\"font-size: x-large;\"><b>4- Enrolar <\/b><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div class=\"lyte-wrapper fourthree\" title=\"Exerc&iacute;cio: The Roll Up\" style=\"width:420px;max-width:100%;margin:5px auto;\"><div class=\"lyMe\" id=\"WYL_ZP9VlpppiZU\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FZP9VlpppiZU%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/ZP9VlpppiZU\" \/><meta itemprop=\"duration\" content=\"PT1M40S\" \/><meta itemprop=\"uploadDate\" content=\"2017-04-14T13:00:04Z\" \/><\/div><div id=\"lyte_ZP9VlpppiZU\" data-src=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FZP9VlpppiZU%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Exerc\u00edcio: The Roll Up<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/ZP9VlpppiZU\" rel=\"nofollow\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FZP9VlpppiZU%2F0.jpg\" alt=\"Exerc&iacute;cio: The Roll Up\" width=\"420\" height=\"295\" \/><br \/>Assista a este v\u00eddeo no YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Dicas importantes para voc\u00ea aplicar no seu aluno\/cliente quando estiver executando o exerc\u00edcio The Roll Up. **Assine o nosso canal!** e saiba todos os detalhes para obter resultados eficientes com seus alunos e pontos importantes que precisam ser observados quando voc\u00ea estiver dando uma aula de Pilates!!! Para mais dicas e conte\u00fados relacionados ao M\u00e9todo Pilates acesse nosso blog e redes sociais: Blog: http:\/\/pilatesnaessencia.com.br\/ Facebook: https:\/\/www.facebook.com\/pilatesnaessencia\/ Instagram: https:\/\/www.instagram.com\/pilatesnaessencia\/ Tem alguma d\u00favida? Comente aqui ou mande e-mail! Gostou do v\u00eddeo? Curta, compartilha e assine o nosso canal pra n\u00e3o perder o que vem por a\u00ed! ;) Para receber no seu e-mail todos os v\u00eddeos que n\u00f3s publicarmos \u00e9 necess\u00e1rio, al\u00e9m de clicar no bot\u00e3o para se inscrever, clicar tamb\u00e9m no sino que aparece logo ao lado da palavra &quot;inscrito&quot;. ________________________________________________________________ Para se inscrever no canal: https:\/\/www.youtube.com\/pilatesnaessencia?sub_confirmation=1 OBRIGADO POR NOS ACOMPANHAR! ;) #pilatesnaessencia #matpilates #pilatesparainstrutores\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:420px;margin:5px auto;\"><\/div><\/p>\n<p><span style=\"font-size: large;\"><b>Posi\u00e7\u00e3o<br \/>\n<\/b><\/span><span style=\"font-size: medium;\">Deitado barriga para cima (dec\u00fabito dorsal) e pernas estendidas, posi\u00e7\u00e3o natural da lombar e ombros flexionado a 90\u00b0<\/span><\/p>\n<p><span style=\"font-size: large;\"><b>Execu\u00e7\u00e3o<br \/>\n<\/b><\/span><span style=\"font-size: medium;\">Inspire, descendo os bra\u00e7os e expire subindo e indo para frente com os bra\u00e7os contraindo o abd\u00f4men, flexionando a coluna com os ombros relaxados, inspire e retorne a posi\u00e7\u00e3o inicial. <\/span><\/p>\n<p><span style=\"font-size: medium;\">Importante ativar o transverso, reto, obl\u00edquo interno externo do abd\u00f4men em todo o movimento.<\/span><\/p>\n<p><span style=\"font-size: large;\"><b>M\u00fasculos solicitados<br \/>\n<\/b><\/span><span style=\"font-size: medium;\">Transverso do abd\u00f4men, obl\u00edquo interno e externo, reto do abd\u00f4men, diafragma e per\u00edneo reto femoral, il\u00edaco, sart\u00f3rio, psoas menor e maior em isometria, esternocleidomast\u00f3ideo, escaleno m\u00e9dio e anterior.<\/span><\/p>\n<div class=\"content-box-gray\"><strong>Leia tamb\u00e9m:<br \/>\n<\/strong><a href=\"https:\/\/grandeatleta.com.br\/melhores-alongamento-flexibilidade-mobilidade\/\">12 Melhores alongamentos para todos os grupos musculares<\/a><\/div>\n<hr \/>\n<h2><span class=\"ez-toc-section\" id=\"5-_Mergulho_do_Cisne\"><\/span><span style=\"font-size: x-large;\"><b>5- Mergulho do Cisne \u00a0<\/b><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div class=\"lyte-wrapper fourthree\" title=\"How to Do the Swan Dive | Pilates Workout\" style=\"width:420px;max-width:100%;margin:5px auto;\"><div class=\"lyMe qsa_\\&amp;start\\=13\" id=\"WYL_H46PeYhAuA4\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FH46PeYhAuA4%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/H46PeYhAuA4\" \/><meta itemprop=\"duration\" content=\"PT1M42S\" \/><meta itemprop=\"uploadDate\" content=\"2012-04-28T01:00:08Z\" \/><\/div><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_H46PeYhAuA4\" data-src=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FH46PeYhAuA4%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">How to Do the Swan Dive | Pilates Workout<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/H46PeYhAuA4\" rel=\"nofollow\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FH46PeYhAuA4%2F0.jpg\" alt=\"How to Do the Swan Dive | Pilates Workout\" width=\"420\" height=\"295\" \/><br \/>Assista a este v\u00eddeo no YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Full Playlist: https:\/\/www.youtube.com\/playlist?list=PL21E032C7A15912CA - - Watch more How to Do Pilates videos: http:\/\/www.howcast.com\/videos\/505928-How-to-Do-the-Swan-Dive-Pilates-Workout This is swan dive, which is an advancement of swan from the intermediate mat sequence. So we\u2019ll start on the stomach in the swan position, bringing your hands underneath your shoulders. So, to lead up to the full swan dive, I\u2019ll teach a few preparations to get your body prepared for this exercise. Inhale here, Madeline, press into your hands and go into almost a full extension, so the elbows are very long here. Then as you exhale roll forward onto your chest lift your legs up and then return right back up. Again, two more, Inhale roll forward to the breast bone, exhale up. One more time here, and up. Now just hold it here, and this time we\u2019ll sweep the arms in front of you, so lower the chest towards the mat, sweep the arms forward, and then catch yourself. That\u2019s it two more times here, inhale and exhale up. Last time. Now just lower down into the mat for a little rest. So notice in the swan dive how the body works as a unit, it\u2019s not that her top is going then her legs go, it\u2019s not two separate pieces the whole body rocks back and forth, kinda like a rocking horse. Next is the full swan dive here. So extend all the way up, towards the mat, sweep your arms forward, kick your legs up and continue to rock here. Rock a few more times, then gradually make the move smaller, until you find yourself lying completely flat on the mat, and lower all the way down. Then sit back into your rest position, and that\u2019s swan dive.\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:420px;margin:5px auto;\"><\/div><\/p>\n<p><span style=\"font-size: large;\"><b>Posi\u00e7\u00e3o<br \/>\n<\/b><\/span><span style=\"font-size: medium;\">Deitado de barriga pra baixo (dec\u00fabito ventral), cabe\u00e7a alinha e nariz apontado para baixo, bra\u00e7os flexionados e pernas estendidas.<\/span><\/p>\n<p><span style=\"font-size: large;\"><b>Execu\u00e7\u00e3o<br \/>\n<\/b><\/span><span style=\"font-size: medium;\">Inspire, expire contraindo o abd\u00f4men e gl\u00fateos realizando uma leve extens\u00e3o de coluna.<\/span><\/p>\n<p><span style=\"font-size: large;\"><b>Cuidados<br \/>\n<\/b><\/span><span style=\"font-size: medium;\">Mantenha os gl\u00fateos fortemente ativado para n\u00e3o sobrecarregar a coluna lombar.<\/span><\/p>\n<p><span style=\"font-size: large;\"><b>M\u00fasculos solicitados<br \/>\n<\/b><\/span><span style=\"font-size: medium;\">Transverso do abd\u00f4men, obl\u00edquo interno e externo, reto do abd\u00f4men, diafragma e per\u00edneo, espinal do pesco\u00e7o, semiespinal da cabe\u00e7a, mult\u00edfidos, espinhal do t\u00f3rax, romboide menor\/maior, trap\u00e9zio superior gl\u00fateo m\u00e1ximo\/m\u00e9dio, quadrado lombar, intertransvers\u00e1rios, b\u00edceps femoral, semitend\u00edneo e semimembran\u00e1ceo.<\/span><\/p>\n<div class=\"content-box-gray\"><strong>Leia tamb\u00e9m:<br \/>\n<\/strong><a href=\"https:\/\/grandeatleta.com.br\/calistenia\/\">O que \u00e9 Calistenia? Veja 10 Exerc\u00edcios para Iniciantes!<\/a><\/div>\n<hr \/>\n<p><span style=\"font-size: x-large;\"><b>6- Prancha Ventral <\/b><\/span><\/p>\n<div class=\"lyte-wrapper fourthree\" title=\"20 Melhores Exerc&iacute;cios para Core (Abd&ocirc;men, obl&iacute;quos, lombar e Gl&uacute;teos)\" style=\"width:420px;max-width:100%;margin:5px auto;\"><div class=\"lyMe qsa_\\&amp;start\\=36\" id=\"WYL_bi5dvCkPBVA\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fbi5dvCkPBVA%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/bi5dvCkPBVA\" \/><meta itemprop=\"duration\" content=\"PT6M59S\" \/><meta itemprop=\"uploadDate\" content=\"2020-05-21T17:08:41Z\" \/><\/div><div id=\"lyte_bi5dvCkPBVA\" data-src=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fbi5dvCkPBVA%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">20 Melhores Exerc\u00edcios para Core (Abd\u00f4men, obl\u00edquos, lombar e Gl\u00fateos)<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/bi5dvCkPBVA\" rel=\"nofollow\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fbi5dvCkPBVA%2F0.jpg\" alt=\"20 Melhores Exerc&iacute;cios para Core (Abd&ocirc;men, obl&iacute;quos, lombar e Gl&uacute;teos)\" width=\"420\" height=\"295\" \/><br \/>Assista a este v\u00eddeo no YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"A regi\u00e3o do core tem extrema import\u00e2ncia e serve como a base de sustento do corpo, dando estabilidade e alinhamento, al\u00e9m de gerar for\u00e7a. Esses m\u00fasculos quando bem trabalhados, ajudam tamb\u00e9m a prevenir les\u00f5es. Veja o guia completo sobre o CORE, dicas de quando treinar e outros exerc\u00edcios em nosso site: https:\/\/treinomestre.com.br\/core-o-que-e-como-treinar-e-qual-sua-importancia\/ ===================================== \ud83c\udf93 TREINO MESTRE ACADEMY CURSOS PARA PROFISSIONAIS DE EDUCA\u00c7\u00c3O F\u00cdSICA Curso de lan\u00e7amento esse m\u00eas: Como montar uma consultoria de sucesso do zero! 22 V\u00eddeo aulas Conhe\u00e7a: https:\/\/bit.ly\/Treino_Mestre_ACademy ===================================== \ud83c\udfaf \ud83d\udc8a Compre Whey Protein direto do Fabricante com o Melhor Pre\u00e7o! \u2705 Growth Supplements \u2705 UTILIZE NOSSO CUPOM DE DESCONTO: TREINOMESTRE Clique e veja: http:\/\/bit.ly\/Melhor_Whey ===================================== \ud83c\udfafJ\u00e1 imaginou ter seu treino preparado pelo personal do Treino Mestre e todo suporte necess\u00e1rio para atingir seus objetivos? Agora \u00e9 poss\u00edvel! Veja como clicando abaixo: http:\/\/bit.ly\/Personal_Treino_Mestre_2 ===================================== \ud83d\udc49 Veja como nunca mais jogar dinheiro fora com suplementos. Baixe nosso ebook Gr\u00e1tis &quot;Suplementa\u00e7\u00e3o Eficaz&quot; ! Um guia com base em estudos dos principais suplementos que funcionam. \u2705 Clique abaixo para receber o ebook: http:\/\/bit.ly\/33vnMJB ______________________________________________________________ V\u00eddeo apresentado pelo Sandro Lenzi da equipe Treino Mestre. Profissional de educa\u00e7\u00e3o f\u00edsica - CREF: 22643-G\/SC ____________________ Atleta Wellness Ingrid Tonieto @indtonieto ____________________ Grava\u00e7\u00f5es realizadas na academia Xbody Urbanova em S\u00e3o Jos\u00e9 dos Campos. @xbodyurbanova Academia parceira do Treino Mestre \ud83d\udcaa ____________________ #core #abdomen #lombar #exercicios\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:420px;margin:5px auto;\"><\/div><\/p>\n<p><span style=\"font-size: large;\"><b>Posi\u00e7\u00e3o<br \/>\n<\/b><\/span><span style=\"font-size: medium;\">Deitado de barriga pra baixo (dec\u00fabito ventral), mantendo a coluna na sua posi\u00e7\u00e3o natural, bra\u00e7os flexionados e pernas estendidas. <\/span><\/p>\n<p><span style=\"font-size: large;\"><b>Execu\u00e7\u00e3o<br \/>\n<\/b><\/span><span style=\"font-size: medium;\">Inspire, expire contraindo abd\u00f4men e gl\u00fateos subindo o corpo e com o pesco\u00e7o alinhado. <\/span><\/p>\n<p><span style=\"font-size: medium;\">Manter as curvaturas fisiol\u00f3gica da coluna para sua preserva\u00e7\u00e3o <\/span><\/p>\n<p><span style=\"font-size: large;\"><b>M\u00fasculos solicitados <\/b><\/span><span style=\"font-size: medium;\"><br \/>\nTransverso do abd\u00f4men, obl\u00edquo interno e externo, reto do abd\u00f4men, diafragma e per\u00edneo, gl\u00fateo m\u00e1ximo, reto femoral, vasto interm\u00e9dio, lateral e medial, serr\u00e1til anterior, deltoide, anterior\/medial, serr\u00e1til anterior, peitoral menor, supraespinhal.<\/span><\/p>\n<hr \/>\n<h2><span class=\"ez-toc-section\" id=\"7-_Ponte_dorsal\"><\/span><span style=\"font-size: x-large;\"><b>7- Ponte dorsal <\/b><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div class=\"lyte-wrapper fourthree\" title=\"Abdominal Bridge - Prancha Dorsal\" style=\"width:420px;max-width:100%;margin:5px auto;\"><div class=\"lyMe qsa_\\&amp;start\\=3\" id=\"WYL_aTMYqyhISXg\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FaTMYqyhISXg%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/aTMYqyhISXg\" \/><meta itemprop=\"duration\" content=\"PT34S\" \/><meta itemprop=\"uploadDate\" content=\"2016-12-22T12:06:44Z\" \/><\/div><div id=\"lyte_aTMYqyhISXg\" data-src=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FaTMYqyhISXg%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Abdominal Bridge - Prancha Dorsal<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/aTMYqyhISXg\" rel=\"nofollow\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FaTMYqyhISXg%2F0.jpg\" alt=\"Abdominal Bridge - Prancha Dorsal\" width=\"420\" height=\"295\" \/><br \/>Assista a este v\u00eddeo no YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"This is a Abdominal Bridge demonstration showing how to perform the exercise Demonstra\u00e7\u00e3o de exerc\u00edcio de Prancha Dorsal #cloudgym\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:420px;margin:5px auto;\"><\/div><\/p>\n<p><span style=\"font-size: large;\"><b>Posi\u00e7\u00e3o<br \/>\n<\/b><\/span><span style=\"font-size: medium;\">Deitado de barriga para baixo (dec\u00fabito dorsal), joelhos flexionados na linha dos quadris, bra\u00e7os ao longo do corpo e palma das m\u00e3os para baixo <\/span><\/p>\n<p><span style=\"font-size: large;\"><b>Execu\u00e7\u00e3o<br \/>\n<\/b><\/span><span style=\"font-size: medium;\">Inspire, expire contraindo o abd\u00f4men e gl\u00fateos subindo quadris e tronco v\u00e9rtebra por v\u00e9rtebra, depois volte a posi\u00e7\u00e3o ativando as mesmas musculaturas.<\/span><\/p>\n<p><span style=\"font-size: large;\"><b>Cuidados<br \/>\n<\/b><\/span><span style=\"font-size: medium;\">N\u00e3o exceder na subida para n\u00e3o for\u00e7ar a coluna lombar \u00a0<\/span><\/p>\n<p><span style=\"font-size: large;\"><b>M\u00fasculos solicitados<br \/>\n<\/b><\/span><span style=\"font-size: medium;\">Transverso do abd\u00f4men, obl\u00edquo interno e externo, reto do abd\u00f4men, diafragma e per\u00edneo gl\u00fateo m\u00e1ximo, b\u00edceps femoral, semitend\u00edneo e semimembran\u00e1ceo.<\/span><\/p>\n<hr \/>\n<h2><span class=\"ez-toc-section\" id=\"8-_Abducao_de_quadril_em_decubito_lateral\"><\/span><span style=\"font-size: x-large;\"><b>8- Abdu\u00e7\u00e3o de quadril em dec\u00fabito lateral <\/b><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div class=\"lyte-wrapper fourthree\" title=\"Abdu&ccedil;&atilde;o de quadril em dec&uacute;bito lateral\" style=\"width:420px;max-width:100%;margin:5px auto;\"><div class=\"lyMe\" id=\"WYL_972yD2xLFNw\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F972yD2xLFNw%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/972yD2xLFNw\" \/><meta itemprop=\"duration\" content=\"PT17S\" \/><meta itemprop=\"uploadDate\" content=\"2020-03-21T18:26:30Z\" \/><\/div><div id=\"lyte_972yD2xLFNw\" data-src=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F972yD2xLFNw%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Abdu\u00e7\u00e3o de quadril em dec\u00fabito lateral<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/972yD2xLFNw\" rel=\"nofollow\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F972yD2xLFNw%2F0.jpg\" alt=\"Abdu&ccedil;&atilde;o de quadril em dec&uacute;bito lateral\" width=\"420\" height=\"295\" \/><br \/>Assista a este v\u00eddeo no YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Exerc\u00edcio para membros inferiores, m\u00fasculo abdutor Dicas \ud83d\udc69\ud83c\udffb\u200d\ud83c\udfeb Auxilia na reabilita\u00e7\u00e3o do joelho \ud83d\udc49\ud83c\udffc siga pelo Instagram: @treinamentojukarol \ud83d\udc49\ud83c\udffc Facebook: Treinamento Jukarol \ud83d\udc49\ud83c\udffc E-mail : treinamento.jukarol@gmail.com Falar com Jukarol: http:\/\/bit.ly\/FalecomJuKarol #treinamentojukarol #treinoonline #treinoemcasa #treinofuncional #treinoconsciente #amese\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:420px;margin:5px auto;\"><\/div><\/p>\n<p><span style=\"font-size: large;\"><b>Posi\u00e7\u00e3o<br \/>\n<\/b><\/span><span style=\"font-size: medium;\">Deitado de lado (dec\u00fabito lateral), coluna alinhada com o bra\u00e7o apoiado embaixo da cabe\u00e7a, perna na largura do quadril e o outro bra\u00e7o apoiado no ch\u00e3o perto do abd\u00f4men.<\/span><\/p>\n<p><span style=\"font-size: large;\"><b>Execu\u00e7\u00e3o<br \/>\n<\/b><\/span><span style=\"font-size: medium;\">Inspire subindo a perna em abdu\u00e7\u00e3o de quadril, expire contraindo o abd\u00f4men descendo a perna para a posi\u00e7\u00e3o inicial.<\/span><\/p>\n<p><span style=\"font-size: large;\"><b>Cuidados<br \/>\n<\/b><\/span><span style=\"font-size: medium;\">N\u00e3o subir muito a perna em abdu\u00e7\u00e3o.<\/span><\/p>\n<p><span style=\"font-size: large;\"><b>M\u00fasculos solicitados <\/b><\/span><\/p>\n<p><span style=\"font-size: medium;\">Transverso do abd\u00f4men, obl\u00edquo interno e externo, reto do abd\u00f4men, diafragma e per\u00edneo, trato iliotibial, tensor da f\u00e1scia a lata, gl\u00fateo m\u00e9dio\/m\u00ednimo, piriforme, obturador interno\/externo e g\u00eameo superior e inferior.<\/span><\/p>\n<hr \/>\n<h2><span class=\"ez-toc-section\" id=\"9-_Serrote_The_Saw\"><\/span><span style=\"font-size: x-large;\"><b>9- Serrote (The Saw)<\/b><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div class=\"lyte-wrapper fourthree\" title=\"Exerc&iacute;cio: The Saw\" style=\"width:420px;max-width:100%;margin:5px auto;\"><div class=\"lyMe\" id=\"WYL_koeiB5lzTDE\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FkoeiB5lzTDE%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/koeiB5lzTDE\" \/><meta itemprop=\"duration\" content=\"PT1M56S\" \/><meta itemprop=\"uploadDate\" content=\"2017-06-16T14:00:05Z\" \/><\/div><div id=\"lyte_koeiB5lzTDE\" data-src=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FkoeiB5lzTDE%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Exerc\u00edcio: The Saw<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/koeiB5lzTDE\" rel=\"nofollow\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FkoeiB5lzTDE%2F0.jpg\" alt=\"Exerc&iacute;cio: The Saw\" width=\"420\" height=\"295\" \/><br \/>Assista a este v\u00eddeo no YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Dicas importantes para voc\u00ea aplicar no seu aluno\/cliente quando estiver executando o exerc\u00edcio The Saw. **Assine o nosso canal!** e saiba todos os detalhes para obter resultados eficientes com seus alunos e pontos importantes que precisam ser observados quando voc\u00ea estiver dando uma aula de Pilates!!! Para mais dicas e conte\u00fados relacionados ao M\u00e9todo Pilates acesse nosso blog e redes sociais: Blog: http:\/\/pilatesnaessencia.com.br\/ Facebook: https:\/\/www.facebook.com\/pilatesnaessencia\/ Instagram: https:\/\/www.instagram.com\/pilatesnaessencia\/ Tem alguma d\u00favida? Comente aqui ou mande e-mail! Gostou do v\u00eddeo? Curta, compartilha e assine o nosso canal pra n\u00e3o perder o que vem por a\u00ed! ;) Para receber no seu e-mail todos os v\u00eddeos que n\u00f3s publicarmos \u00e9 necess\u00e1rio, al\u00e9m de clicar no bot\u00e3o para se inscrever, clicar tamb\u00e9m no sino que aparece logo ao lado da palavra &quot;inscrito&quot;. ________________________________________________________________ Para se inscrever no canal: https:\/\/www.youtube.com\/pilatesnaessencia?sub_confirmation=1 OBRIGADO POR NOS ACOMPANHAR! ;) #pilatesnaessencia #matpilates #pilatesparainstrutores\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:420px;margin:5px auto;\"><\/div><\/p>\n<p><span style=\"font-size: large;\"><b>Posi\u00e7\u00e3o <\/b><\/span><span style=\"font-size: medium;\"><br \/>\nSentar em cima do osso dos \u00edsquios, pernas estendidas e abertas, bra\u00e7os abertos na linha dos ombros a 90\u00b0 cabe\u00e7a alinha olhando para frente e abd\u00f4men ativado<\/span><\/p>\n<p><span style=\"font-size: large;\"><b>Execu\u00e7\u00e3o<br \/>\n<\/b><\/span><span style=\"font-size: medium;\">Inspire parado, expire e rotacione lentamente o tronco ao m\u00e1ximo, levando o bra\u00e7o contralateral da perna enrolando a coluna <\/span><\/p>\n<p><span style=\"font-size: large;\"><b>Importante <\/b><\/span><span style=\"font-size: medium;\"><br \/>\nSe muito encurtado nos m\u00fasculos isquiotibiais, sentar em cima de uma caixa \u00a0<\/span><\/p>\n<p><span style=\"font-size: large;\"><b>M\u00fasculos solicitados<br \/>\n<\/b><\/span><span style=\"font-size: medium;\">Transverso do abd\u00f4men, obl\u00edquo interno e externo, reto do abd\u00f4men, diafragma e per\u00edneo, iliopsoas, reto femoral, vasto interm\u00e9dio, medial e lateral.<\/span><\/p>\n<hr \/>\n<h2><span class=\"ez-toc-section\" id=\"10-_Flexao_de_quadril_unilateral_em_decubito_dorsal\"><\/span><span style=\"font-size: x-large;\"><b>10- \u00a0Flex\u00e3o de quadril unilateral em dec\u00fabito dorsal<\/b><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div class=\"lyte-wrapper fourthree\" title=\"1 Hour Leg Slimming Pilates Workout | Pilates On Request\" style=\"width:420px;max-width:100%;margin:5px auto;\"><div class=\"lyMe\" id=\"WYL_Y3oeXg2Guj4\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FY3oeXg2Guj4%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/Y3oeXg2Guj4\" \/><meta itemprop=\"duration\" content=\"PT1H3M17S\" \/><meta itemprop=\"uploadDate\" content=\"2019-12-27T04:17:04Z\" \/><\/div><div id=\"lyte_Y3oeXg2Guj4\" data-src=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FY3oeXg2Guj4%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">1 Hour Leg Slimming Pilates Workout | Pilates On Request<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/Y3oeXg2Guj4\" rel=\"nofollow\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FY3oeXg2Guj4%2F0.jpg\" alt=\"1 Hour Leg Slimming Pilates Workout | Pilates On Request\" width=\"420\" height=\"295\" \/><br \/>Assista a este v\u00eddeo no YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Tone your legs with this completed leg Pilates workout. Enjoy and don&#039;t forget to share it with your family or friends for more fun!! 0:00 intro 0:43 workout starts 54:50 cool down ---------- Read my Ebook: Wholefully - A little guide from my Vietnamese kitchen: https:\/\/tinyurl.com\/34pv7f5z JOIN Moving Mango tribe for monthly 30-day schedules and exclusive perks: https:\/\/cutt.ly\/XQo933Q To get the Moving Mango T-shirt\/ access Merch: https:\/\/cutt.ly\/xnpbBLe ---------------------------------- LET&#039;S CONNECT Instagram- https:\/\/instagram.com\/moving_mango Tiktok- https:\/\/www.tiktok.com\/@movingmango Facebook- https:\/\/www.facebook.com\/movingmangos LinkedIn- https:\/\/linkedin.com\/in\/HannahTransf https:\/\/www.movingmango.com For business inquiries only, please contact me at hannah@movingmango.com ------------------------------\u00ad----- Challenge yourself more with some other workouts that I posted daily. Check it out below and keep me posted! \ud83d\udd25 30 Days of Pilates - SELF Journey: https:\/\/bit.ly\/2QiOnpk \ud83d\udd25 7 Days Holidays Pilates Challenge: https:\/\/bit.ly\/2QkoRQm \ud83d\udd25 100 Series: https:\/\/bit.ly\/2oy0LGU \ud83d\udd25 30Minute Pilates Challenge: https:\/\/bit.ly\/2ySwh48 \ud83d\udc9a Full Length Pilates Workouts: https:\/\/bit.ly\/2YBd0z9 \ud83d\udc9a Pilates For Weight Loss: https:\/\/bit.ly\/2L1ZAcp \ud83d\udc9a Pilates For Beginners: https:\/\/bit.ly\/2FTw04E \ud83d\udc9a Stretching Workouts: https:\/\/bit.ly\/2X7wtXh \ud83d\udd25 Tone Your Booty: https:\/\/bit.ly\/2xEaM69 \ud83d\udd25 Cardio Pilates: https:\/\/bit.ly\/2JrQW3Q Thank you so much for watching! Please, if you have questions leave a comment and I will get back to you soon. Like and subscribe to see new workouts everyday! The video is shot in incredible 4K cinema-quality for you to have the best viewing experience. Set the YouTube quality to 4K in the lower right hand corner and watch it in big screen to enjoy your workout as much as possible. ---------------------------------- Disclaimer You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk. Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material. If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately. ------------------------------\u00ad---------\u00ad\u00ad\u00ad\u00ad\u00ad\u00ad Outro music: www.bendsound.com -~-~~-~~~-~~-~- MUST TRY: &quot;Fastest Fat Melt \ud83d\udd25\ud83d\udc9b Lose Weight 30 Minute Pilates Workout&quot; https:\/\/www.youtube.com\/watch?v=ruAq1R08SCc -~-~~-~~~-~~-~-\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:420px;margin:5px auto;\"><\/div><\/p>\n<p><span style=\"font-size: large;\"><b>Posi\u00e7\u00e3o<\/b><\/span><span style=\"font-size: medium;\"><br \/>\nDeitado de barriga para cima, bra\u00e7os ao longo do corpo e palmas das m\u00e3os para baixo, um joelho flexionado na largura do quadril e p\u00e9s no ch\u00e3o e a outra perna estendida.<\/span><\/p>\n<p><span style=\"font-size: large;\"><b>Execu\u00e7\u00e3o<\/b><\/span><span style=\"font-size: medium;\"><br \/>\nInspire. Subindo a perna estendida com o quadril no ch\u00e3o. Expire e des\u00e7a a perna com os abdomens contra\u00eddos e p\u00e9s em ponta sem encostar o p\u00e9 no ch\u00e3o. <\/span><\/p>\n<p><span style=\"font-size: large;\"><b>Cuidados<\/b><\/span><span style=\"font-size: medium;\"><br \/>\nManter as curvas naturais da lombar e n\u00e3o hiperestender. <\/span><\/p>\n<p><span style=\"font-size: large;\"><b>M\u00fasculos solicitados<br \/>\n<\/b><\/span><span style=\"font-size: medium;\">Transverso do abd\u00f4men, obl\u00edquo interno e externo, reto do abd\u00f4men, diafragma e per\u00edneo, reto femoral, psoas menor\/maior, il\u00edaco e sart\u00f3rio.<\/span><\/p>\n<hr \/>\n<h2><span class=\"ez-toc-section\" id=\"11-_Perdigueiro\"><\/span><span style=\"font-size: x-large;\"><b>11- \u00a0Perdigueiro <\/b><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div class=\"lyte-wrapper fourthree\" title=\"20 Melhores Exerc&iacute;cios para Core (Abd&ocirc;men, obl&iacute;quos, lombar e Gl&uacute;teos)\" style=\"width:420px;max-width:100%;margin:5px auto;\"><div class=\"lyMe qsa_\\&amp;start\\=153\" id=\"WYL_bi5dvCkPBVA\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fbi5dvCkPBVA%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/bi5dvCkPBVA\" \/><meta itemprop=\"duration\" content=\"PT6M59S\" \/><meta itemprop=\"uploadDate\" content=\"2020-05-21T17:08:41Z\" \/><\/div><div id=\"lyte_bi5dvCkPBVA\" data-src=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fbi5dvCkPBVA%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">20 Melhores Exerc\u00edcios para Core (Abd\u00f4men, obl\u00edquos, lombar e Gl\u00fateos)<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/bi5dvCkPBVA\" rel=\"nofollow\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fbi5dvCkPBVA%2F0.jpg\" alt=\"20 Melhores Exerc&iacute;cios para Core (Abd&ocirc;men, obl&iacute;quos, lombar e Gl&uacute;teos)\" width=\"420\" height=\"295\" \/><br \/>Assista a este v\u00eddeo no YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"A regi\u00e3o do core tem extrema import\u00e2ncia e serve como a base de sustento do corpo, dando estabilidade e alinhamento, al\u00e9m de gerar for\u00e7a. Esses m\u00fasculos quando bem trabalhados, ajudam tamb\u00e9m a prevenir les\u00f5es. Veja o guia completo sobre o CORE, dicas de quando treinar e outros exerc\u00edcios em nosso site: https:\/\/treinomestre.com.br\/core-o-que-e-como-treinar-e-qual-sua-importancia\/ ===================================== \ud83c\udf93 TREINO MESTRE ACADEMY CURSOS PARA PROFISSIONAIS DE EDUCA\u00c7\u00c3O F\u00cdSICA Curso de lan\u00e7amento esse m\u00eas: Como montar uma consultoria de sucesso do zero! 22 V\u00eddeo aulas Conhe\u00e7a: https:\/\/bit.ly\/Treino_Mestre_ACademy ===================================== \ud83c\udfaf \ud83d\udc8a Compre Whey Protein direto do Fabricante com o Melhor Pre\u00e7o! \u2705 Growth Supplements \u2705 UTILIZE NOSSO CUPOM DE DESCONTO: TREINOMESTRE Clique e veja: http:\/\/bit.ly\/Melhor_Whey ===================================== \ud83c\udfafJ\u00e1 imaginou ter seu treino preparado pelo personal do Treino Mestre e todo suporte necess\u00e1rio para atingir seus objetivos? Agora \u00e9 poss\u00edvel! Veja como clicando abaixo: http:\/\/bit.ly\/Personal_Treino_Mestre_2 ===================================== \ud83d\udc49 Veja como nunca mais jogar dinheiro fora com suplementos. Baixe nosso ebook Gr\u00e1tis &quot;Suplementa\u00e7\u00e3o Eficaz&quot; ! Um guia com base em estudos dos principais suplementos que funcionam. \u2705 Clique abaixo para receber o ebook: http:\/\/bit.ly\/33vnMJB ______________________________________________________________ V\u00eddeo apresentado pelo Sandro Lenzi da equipe Treino Mestre. Profissional de educa\u00e7\u00e3o f\u00edsica - CREF: 22643-G\/SC ____________________ Atleta Wellness Ingrid Tonieto @indtonieto ____________________ Grava\u00e7\u00f5es realizadas na academia Xbody Urbanova em S\u00e3o Jos\u00e9 dos Campos. @xbodyurbanova Academia parceira do Treino Mestre \ud83d\udcaa ____________________ #core #abdomen #lombar #exercicios\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:420px;margin:5px auto;\"><\/div><\/p>\n<p><span style=\"font-size: large;\"><b>Posi\u00e7\u00e3o<br \/>\n<\/b><\/span><span style=\"font-size: medium;\">Quatro apoios (dec\u00fabito lateral), m\u00e3os na linha dos ombros e joelhos flexionados no ch\u00e3o. <\/span><\/p>\n<p><span style=\"font-size: large;\"><b>Execu\u00e7\u00e3o<\/b><\/span><span style=\"font-size: medium;\"><br \/>\nInspire. Expire contraindo abd\u00f4men e gl\u00fateos levando uma das m\u00e3os par frente na linha da cabe\u00e7a e a perna contralateral, p\u00e9 em ponta e inspire voltando a posi\u00e7\u00e3o inicial.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Contrair manter as pernas na largura dos quadris. <\/span><\/p>\n<p><span style=\"font-size: large;\"><b>M\u00fasculos solicitados<br \/>\n<\/b><\/span><span style=\"font-size: medium;\">Transverso do abd\u00f4men, obl\u00edquo interno e externo, reto do abd\u00f4men, diafragma e per\u00edneo, deltoide, anterior\/medial, serr\u00e1til anterior,peitoral menor, supraespinhal, gl\u00fateo m\u00e1ximo b\u00edceps femoral, semitend\u00edneo, semimembran\u00e1ceo, manguito rotador, deltoide medial, frontal e posterior.<\/span><\/p>\n<hr \/>\n<h2><span class=\"ez-toc-section\" id=\"12-_Prancha_lateral\"><\/span><span style=\"font-size: x-large;\"><b>12- \u00a0Prancha lateral <\/b><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div class=\"lyte-wrapper fourthree\" title=\"20 Melhores Exerc&iacute;cios para Core (Abd&ocirc;men, obl&iacute;quos, lombar e Gl&uacute;teos)\" style=\"width:420px;max-width:100%;margin:5px auto;\"><div class=\"lyMe qsa_\\&amp;start\\=91\" id=\"WYL_bi5dvCkPBVA\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fbi5dvCkPBVA%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/bi5dvCkPBVA\" \/><meta itemprop=\"duration\" content=\"PT6M59S\" \/><meta itemprop=\"uploadDate\" content=\"2020-05-21T17:08:41Z\" \/><\/div><div id=\"lyte_bi5dvCkPBVA\" data-src=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fbi5dvCkPBVA%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">20 Melhores Exerc\u00edcios para Core (Abd\u00f4men, obl\u00edquos, lombar e Gl\u00fateos)<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/bi5dvCkPBVA\" rel=\"nofollow\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fbi5dvCkPBVA%2F0.jpg\" alt=\"20 Melhores Exerc&iacute;cios para Core (Abd&ocirc;men, obl&iacute;quos, lombar e Gl&uacute;teos)\" width=\"420\" height=\"295\" \/><br \/>Assista a este v\u00eddeo no YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"A regi\u00e3o do core tem extrema import\u00e2ncia e serve como a base de sustento do corpo, dando estabilidade e alinhamento, al\u00e9m de gerar for\u00e7a. Esses m\u00fasculos quando bem trabalhados, ajudam tamb\u00e9m a prevenir les\u00f5es. Veja o guia completo sobre o CORE, dicas de quando treinar e outros exerc\u00edcios em nosso site: https:\/\/treinomestre.com.br\/core-o-que-e-como-treinar-e-qual-sua-importancia\/ ===================================== \ud83c\udf93 TREINO MESTRE ACADEMY CURSOS PARA PROFISSIONAIS DE EDUCA\u00c7\u00c3O F\u00cdSICA Curso de lan\u00e7amento esse m\u00eas: Como montar uma consultoria de sucesso do zero! 22 V\u00eddeo aulas Conhe\u00e7a: https:\/\/bit.ly\/Treino_Mestre_ACademy ===================================== \ud83c\udfaf \ud83d\udc8a Compre Whey Protein direto do Fabricante com o Melhor Pre\u00e7o! \u2705 Growth Supplements \u2705 UTILIZE NOSSO CUPOM DE DESCONTO: TREINOMESTRE Clique e veja: http:\/\/bit.ly\/Melhor_Whey ===================================== \ud83c\udfafJ\u00e1 imaginou ter seu treino preparado pelo personal do Treino Mestre e todo suporte necess\u00e1rio para atingir seus objetivos? Agora \u00e9 poss\u00edvel! Veja como clicando abaixo: http:\/\/bit.ly\/Personal_Treino_Mestre_2 ===================================== \ud83d\udc49 Veja como nunca mais jogar dinheiro fora com suplementos. Baixe nosso ebook Gr\u00e1tis &quot;Suplementa\u00e7\u00e3o Eficaz&quot; ! Um guia com base em estudos dos principais suplementos que funcionam. \u2705 Clique abaixo para receber o ebook: http:\/\/bit.ly\/33vnMJB ______________________________________________________________ V\u00eddeo apresentado pelo Sandro Lenzi da equipe Treino Mestre. Profissional de educa\u00e7\u00e3o f\u00edsica - CREF: 22643-G\/SC ____________________ Atleta Wellness Ingrid Tonieto @indtonieto ____________________ Grava\u00e7\u00f5es realizadas na academia Xbody Urbanova em S\u00e3o Jos\u00e9 dos Campos. @xbodyurbanova Academia parceira do Treino Mestre \ud83d\udcaa ____________________ #core #abdomen #lombar #exercicios\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:420px;margin:5px auto;\"><\/div><\/p>\n<p><span style=\"font-size: large;\"><b>Posi\u00e7\u00e3o<br \/>\n<\/b><\/span><span style=\"font-size: medium;\">Deitado de lado (dec\u00fabito lateral), pernas estendidas uma em cima da outra e corpo alinhado, antebra\u00e7o apoiado no ch\u00e3o na linha do ombro.<\/span><\/p>\n<p><span style=\"font-size: large;\"><b>Execu\u00e7\u00e3o<br \/>\n<\/b><\/span><span style=\"font-size: medium;\">Inspire. Expire contraindo o abd\u00f4men, eleve o corpo distribuindo a for\u00e7a no abd\u00f4men e bra\u00e7o.<\/span><\/p>\n<p><span style=\"font-size: large;\"><b>Cuidados<br \/>\n<\/b><\/span><span style=\"font-size: medium;\">Apoiar o antebra\u00e7o inteiro para n\u00e3o sobrecarregar o cotovelo.<\/span><\/p>\n<p><span style=\"font-size: medium;\">M\u00fasculos solicitados al\u00e9m dos citados anteriormente<\/span><\/p>\n<p><span style=\"font-size: medium;\">Transverso do abd\u00f4men, obl\u00edquo interno e externo, reto do abd\u00f4men, diafragma e per\u00edneo, deltoide, anterior\/medial, serr\u00e1til\u00a0anterior, peitoral menor, supraespinhal, romboide menor\/maior, trap\u00e9zio superior, gl\u00fateo m\u00e1ximo\/m\u00e9dio, quadrado lombar, deltoide medial, serr\u00e1til anterior.<\/span><\/p>\n<p><span style=\"font-size: x-large;\"><b>Conclus\u00e3o <\/b><\/span><\/p>\n<p><span style=\"font-size: medium;\">Antes de iniciar os exerc\u00edcios de Pilates \u00e9 necess\u00e1rio dar uma acalmada para ter efici\u00eancia nos exerc\u00edcios. <\/span><\/p>\n<p><span style=\"font-size: medium;\">Os m\u00fasculos abdominais s\u00e3o solicitados involuntariamente quando s\u00e3o feitos movimentos de membros superiores e inferiores.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Portanto podemos utilizar a t\u00e9cnica da respira\u00e7\u00e3o em outros exerc\u00edcios que n\u00e3o s\u00e3o os de Pilates, inclusive na sala de muscula\u00e7\u00e3o <\/span><\/p>\n<p><span style=\"font-size: medium;\">Como preven\u00e7\u00e3o os praticantes de muscula\u00e7\u00e3o ter\u00e3o benef\u00edcios no m\u00e9todo e assim evitar les\u00f5es principalmente na regi\u00e3o central. <\/span><\/p>\n<p><span style=\"font-size: medium;\">\u00c9 claro que antes de come\u00e7ar a utilizar o m\u00e9todo \u00e9 bom procurar um profissional da \u00e1rea para uma melhor orienta\u00e7\u00e3o.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Bons Treinos!<\/span><\/p>\n<p><b><span style=\"font-size: large;\">Refer\u00eancias:<\/span><span style=\"font-size: medium;\"><br \/>\n<\/span><\/b><span style=\"font-size: small;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9166925\/\" target=\"_blank\" rel=\"noopener noreferrer\">Hodges PW, Richardson CA. Feedforward contraction of transversus abdominais is not influenced by the direction of arm movement. Exp Brain Res. 1997; 114: 362\u201370.<\/a><br \/>\nJUNIOR, AA. Exercicios de alongamento \u2013 Anatomia e Fisiologia 3. Ed. Barueri: Editora Manole Ltda 2010.<br \/>\nPires CKV, Bonif\u00e1cio DN, Silva AM, Silva AF, Martins FLM, Barbosa AC. Dire\u00e7\u00e3o de movimento r\u00e1pido de membro superior n\u00e3o influi na magnitude de ativa\u00e7\u00e3o dos transversos abdominais\/obl\u00edquos internos. Revista brasileira de ci\u00eancias da sa\u00fade &#8211; suplemento &#8211; maio\/2014 &#8211; issn 1415-2177.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Qual a import\u00e2ncia do Pilates para quem tem problemas na coluna lombar? Para praticar o m\u00e9todo Pilates \u00e9 preciso ter controle muscular, concentra\u00e7\u00e3o, precis\u00e3o, coordena\u00e7\u00e3o, ativar o abd\u00f4men, alinhamento, auto crescimento da coluna, movimento lento e fluido. O termo Power House, utilizado no m\u00e9todo tem como objetivo trabalhar os m\u00fasculos estabilizadores est\u00e1ticos do tronco. O<\/p>\n","protected":false},"author":2,"featured_media":3426,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"no","_lmt_disable":"","footnotes":""},"categories":[23],"tags":[],"class_list":{"0":"post-3421","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dicas-de-treino"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>12 Exerc\u00edcios de Pilates para fazer em Casa - Grande Atleta Suplementos<\/title>\n<meta name=\"description\" content=\"O Pilates proporciona diversos benef\u00edcios para sa\u00fade, como: maior flexibilidade, for\u00e7a, estabilidade e muitos outros. 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