{"id":10904,"date":"2024-05-08T00:00:04","date_gmt":"2024-05-08T00:00:04","guid":{"rendered":"https:\/\/fitolympia.com\/?p=10904"},"modified":"2024-05-08T17:18:33","modified_gmt":"2024-05-08T17:18:33","slug":"7-best-core-exercises-for-abs","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/pt\/7-best-core-exercises-for-abs\/","title":{"rendered":"7 melhores exerc\u00edcios principais para abdominais"},"content":{"rendered":"

Quer fortalecer seu abd\u00f4men e se livrar dessa barriga saindo? Voc\u00ea n\u00e3o tem que ir a uma academia ou usar algum equipamento de treino chique para obt\u00ea-lo. Tudo o que voc\u00ea precisa fazer \u00e9 dominar esses simples exerc\u00edcios de prancha em casa e parecer em forma. Exerc\u00edcios de prancha s\u00e3o exerc\u00edcios principais que fortalecem sua coluna, m\u00fasculos abdominais e garantem que voc\u00ea tenha uma postura mais forte e comandada. Em termos simples, uma postura mais forte significa que seus ossos est\u00e3o bem alinhados.\u00a0<\/p>

O que s\u00e3o exerc\u00edcios principais?<\/h1>

Os exerc\u00edcios principais visam melhorar o equil\u00edbrio corporal, flexibilidade e estabilidade. Fortalece os m\u00fasculos lombar, quadris, abd\u00f4men e p\u00e9lvico. Exerc\u00edcios do n\u00facleo n\u00e3o s\u00f3 fortalecem os m\u00fasculos abdominais, mas tamb\u00e9m beneficiam sua sa\u00fade geral. <\/p>

7 melhores exerc\u00edcios principais para ter abdominais perfeitos<\/h1>

Seu n\u00facleo consiste em m\u00fasculos entre o peito e os quadris. Se voc\u00ea quiser ver resultados, voc\u00ea ter\u00e1 que treinar seu abd\u00f4men de todos os \u00e2ngulos. Voc\u00ea n\u00e3o tem que ir a uma academia para obter esses m\u00fasculos abdominais perfeitamente moldados. Siga esses exerc\u00edcios simples do n\u00facleo regularmente e livre-se dessa sua barriga.  <\/p>

1. Deadbug<\/h2>

Um exerc\u00edcio de inseto morto \u00e9 uma maneira eficaz de fortalecer seus m\u00fasculos do n\u00facleo, costas e coluna. Tamb\u00e9m melhora a postura, o equil\u00edbrio e alivia a dor lombar.<\/p>

\"Deadbug\"<\/figure>
How To Do? <\/strong><\/td><\/tr>
Lie flat on the ground with your arms and legs bent 90 degrees facing the ceiling.<\/td><\/tr>
Bend left hand down along with the left leg<\/td><\/tr>
Repeat this with your right hand and leg. <\/td><\/tr>
Continue for 30 seconds for each side and rest for 15 seconds. <\/td><\/tr>
Repeat this 3 to 5 times as a beginner. <\/td><\/tr><\/tbody><\/table><\/figure>

2. Exerc\u00edcio de prancha<\/h2>

Exerc\u00edcios de prancha fortalecem seus m\u00fasculos abdominais, coluna e melhoram a postura corporal. Pranchas s\u00e3o uma maneira f\u00e1cil de obter esses abdominais perfeitamente moldados. <\/p>

\"Plank<\/figure>
How To Do? <\/strong><\/td><\/tr>
Kneel down with your hands and legs on the floor<\/td><\/tr>
Walk your hands out and extend your legs<\/td><\/tr>
Hold each move for 30 seconds and rest for 15 seconds<\/td><\/tr>
Repeat the exercise 5 times if you are a beginner<\/td><\/tr><\/tbody><\/table><\/figure>

3. Crise Reversa<\/h2>

O exerc\u00edcio de crise reversa atinge seus m\u00fasculos abdominais mais fundo e o fortalece. Este exerc\u00edcio usa apenas o peso do seu corpo para fortalecer o abd\u00f4men. <\/p>

\"Reverse<\/figure>
How To Do? <\/strong><\/td><\/tr>
Sleep flat on the floor with your hands flat and head facing the ceiling<\/td><\/tr>
Lift both your legs facing the ceiling together.<\/td><\/tr>
Continue doing this for 1 minute<\/td><\/tr>
Take a 15-second break<\/td><\/tr>
Repeat 5 times if you are a beginner. <\/td><\/tr><\/tbody><\/table><\/figure>

4. Bear Crawl<\/h2>

O exerc\u00edcio de rastreamento de urso \u00e9 tudo em um treino que o torna o melhor exerc\u00edcio principal que voc\u00ea pode fazer em casa para melhorar o abd\u00f4men. Este exerc\u00edcio aumenta seu metabolismo e melhora o condicionamento cardio. <\/p>

\"Bear<\/figure>
How To Do? <\/strong><\/td><\/tr>
Kneel down with your hands, knees, and head facing the ground. <\/td><\/tr>
Lift your knees slightly above the ground and crawl with your hand\u2019s step by step forward.<\/td><\/tr>
Continue this in backward position for 30 seconds<\/td><\/tr>
Take a 15-second break<\/td><\/tr>
Repeat 5 times if you are a beginner. <\/td><\/tr><\/tbody><\/table><\/figure>

5. Rota\u00e7\u00e3o sentada<\/h2>

Exerc\u00edcios de rota\u00e7\u00e3o melhoram a flexibilidade do corpo, equilibram e fortalecem sua coluna vertebral. \u00c9 tamb\u00e9m um dos melhores exerc\u00edcios para fortalecer seus m\u00fasculos abdominais. <\/p>

\"Seated<\/figure>
How To Do? <\/strong><\/td><\/tr>
Sit up straight on the floor.<\/td><\/tr>
Lift and bend your legs 90 degrees from the ground.<\/td><\/tr>
Join your hands together and turn your hips to the right and then to the left. <\/td><\/tr>
Continue doing this for 30 seconds<\/td><\/tr>
Take a break for 15 seconds<\/td><\/tr>
Repeat 5 times if you are a beginner. <\/td><\/tr><\/tbody><\/table><\/figure>

6. Corpo Cruzado Iso Deadbug<\/h2>

O exerc\u00edcio de insetos mortos entre corpos melhora a for\u00e7a do abd\u00f4men, o equil\u00edbrio corporal, a postura corporal e reduz a dor lombar. \u00c9 um dos exerc\u00edcios mais simples para obter esses m\u00fasculos ab apertados e resistentes.<\/p>

\"Cross<\/figure>
How To Do? <\/strong><\/td><\/tr>
Lie-down flat on the floor with your head facing the ceiling. <\/td><\/tr>
Bend your right leg and touch your knee using your left hand.<\/td><\/tr>
Bend your left leg and touch your knee using your right hand. <\/td><\/tr>
Continue for 30 seconds<\/td><\/tr>
Take a break for 15 seconds<\/td><\/tr>
Repeat 5 times if you are a beginner. <\/td><\/tr><\/tbody><\/table><\/figure>

7.  Bikecrunch<\/h2>

O melhor e o exerc\u00edcio abdominal mais comum que envolve pedalar e fortalecer seus quadris e abd\u00f4men. Al\u00e9m disso, fortalece seus m\u00fasculos principais e coluna durante o levantamento de peso. <\/p>

\"Bicycle<\/figure>
How To Do?<\/strong><\/td><\/tr>
Lie-down flat on the ground and place your hands on either side of your ears.<\/td><\/tr>
Lift your head, shoulders including both your feet slightly above the ground. <\/td><\/tr>
Pedal your legs like pedaling a bicycle and turn your head from left to right subsequently. <\/td><\/tr>
Continue doing it for 30 seconds<\/td><\/tr>
Take a break of 15 seconds<\/td><\/tr>
Repeat 5 times if you are a beginner<\/td><\/tr><\/tbody><\/table><\/figure> ","protected":false},"excerpt":{"rendered":"

Quer fortalecer seu abd\u00f4men e se livrar dessa barriga saindo? Voc\u00ea n\u00e3o tem que ir a uma academia ou usar […]<\/p>\n","protected":false},"author":2,"featured_media":10907,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[220],"tags":[],"class_list":["post-10904","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercises"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"pt","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2021\/03\/abs-1024x576-1.jpg","categories_details":[{"id":220,"name":"Exercises","count":39,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":6837,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/posts\/10904","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/comments?post=10904"}],"version-history":[{"count":10,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/posts\/10904\/revisions"}],"predecessor-version":[{"id":17260,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/posts\/10904\/revisions\/17260"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/media\/10907"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/media?parent=10904"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/categories?post=10904"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/tags?post=10904"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}