{"id":9610,"date":"2022-06-18T17:18:20","date_gmt":"2022-06-18T17:18:20","guid":{"rendered":"https:\/\/fitolympia.com\/?p=9610"},"modified":"2022-06-18T17:18:21","modified_gmt":"2022-06-18T17:18:21","slug":"you-can-do-this-10-move-arm-workout-at-home-no-weights-required","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/pt\/you-can-do-this-10-move-arm-workout-at-home-no-weights-required\/","title":{"rendered":"Voc\u00ea pode fazer este treino de bra\u00e7o de 10 movimentos em casa \u2014 sem necessidade de pesos"},"content":{"rendered":"

Exerc\u00edcios tradicionais de bra\u00e7o, como cachos de b\u00edceps e prensas de ombro, funcionam muito bem para fortalecer a parte superior do corpo.but<\/em> eles geralmente requerem alguns pesos para obter o melhor benef\u00edcio. Ent\u00e3o, e se voc\u00ea quiser um treino eficiente e eficaz, sem ter que se preocupar com equipamentos (como, quando voc\u00ea est\u00e1 viajando, tem espa\u00e7o limitado, ou simplesmente n\u00e3o pode ir \u00e0 academia)? Entre, exerc\u00edcios de bra\u00e7o de peso corporal.<\/p>

Apenas um R\u00c1PIDO FYI: A for\u00e7a do bra\u00e7o \u00e9 importante \u2014 bra\u00e7os e ombros fortes ajudam voc\u00ea a se mover mais confortavelmente ao longo da vida di\u00e1ria, diz Roxie Jones, NASM-CPT, personal trainer e instrutor do SoulCycle, diz Health.<\/em> Pense quantas vezes voc\u00ea abre e fecha portas, carrega mantimentos, empurra-se para fora da cama, ou levanta uma mala no compartimento a\u00e9reo. Todos esses movimentos v\u00e3o sentir much<\/em> mais f\u00e1cil se voc\u00ea estiver treinando sua parte superior do corpo \u2014 mesmo sem pesos.<\/p>

Empurrar, puxar e segurar seu pr\u00f3prio peso corporal requer um trabalho s\u00e9rio e requer for\u00e7a e estabilidade. Al\u00e9m disso, se voc\u00ea \u00e9 novo no treinamento de for\u00e7a, come\u00e7ar com exerc\u00edcios sem equipamentos \u00e9 a coisa mais inteligente a fazer. “Eu sempre recomendo dominar exerc\u00edcios de peso corporal antes de passar para pesos reais”, diz Jones. \u00c9 importante ficar confort\u00e1vel com um exerc\u00edcio e pregar a forma adequada antes de adicionar qualquer resist\u00eancia externa \u2014 essa \u00e9 uma estrat\u00e9gia infal\u00edvel para evitar les\u00f5es.<\/p>

Para voc\u00ea construir sua parte superior do corpo, tente esses 10 exerc\u00edcios de bra\u00e7o de peso corporal de Jones. Fa\u00e7a-os em sua sala de estar, quarto de hotel, ou onde quer que voc\u00ea sinta que precisa para obter um treino r\u00e1pido dentro<\/p>

O Exerc\u00edcio<\/h2>

Fa\u00e7a exerc\u00edcios de bra\u00e7o abaixo a qualquer hora e em qualquer lugar que voc\u00ea tenha espa\u00e7o suficiente para prancha. Todos eles t\u00eam como alvo seus bra\u00e7os \u2014 especificamente, tr\u00edceps, b\u00edceps e ombros \u2014 mas muitos deles tamb\u00e9m trabalham seus m\u00fasculos de n\u00facleo, gl\u00fateos, peito e costas tamb\u00e9m. (Seu abd\u00f4men vai definitely <\/em>estar em chamas com todo o planking.) Escolha quatro ou cinco exerc\u00edcios para fazer no estilo circuito, seja por tempo (em qualquer lugar entre 30-60 segundos) ou repeti\u00e7\u00f5es (aponte para 10-12). Complete todo o circuito 2-4 vezes, dependendo de quanto tempo voc\u00ea quer malhar. Se voc\u00ea est\u00e1 na academia e quer pegar os pesos depois, Jones sugere usar esses movimentos como seu aquecimento.<\/p>

Mergulho de tr\u00edceps<\/h3>
\"arm<\/figure>

<\/a><\/p>

  1. Sit on the floor with knees bent and feet flat. Place hands behind you, elbows bent, wrists underneath shoulders, and fingertips facing in toward body. Straighten arms and lift butt off the floor.<\/li>
  2. Slowly bend elbows to lower body toward the floor.<\/li>
  3. Straighten arms again, using triceps to push yourself up. Repeat.<\/li><\/ol>

    Prancha Reversa<\/h3>
    \"arm<\/figure>

    <\/a><\/p>

    1. Sit on the floor with legs extended in front of you. Place hands slightly behind you, palms on the floor underneath shoulders, fingertips facing in toward body.<\/li>
    2. Press into palms to lift hips and torso off the floor. Keep arms and legs straight and make sure abs and glutes are engaged. Pause for a few seconds.<\/li>
    3. Lower back down to the ground. Repeat.<\/li><\/ol>

      Push-Up exc\u00eantrico<\/h3>
      \"arm<\/figure>

      <\/a><\/p>

      1. Start in a high plank position with hands flat on the floor about shoulder-width apart, and wrists stacked under shoulders.<\/li>
      2. Keeping body in one long line from shoulders to heels, bend elbows at a 45-degree angle to your body as you take 3-4 seconds to lower toward the floor.<\/li>
      3. With knees on the floor, press through palms to push back up to start.<\/li>
      4. Bring knees up to a high plank and repeat.<\/li><\/ol>

        Torneira de ombro de prancha<\/h3>
        \"arm<\/figure>

        <\/a><\/p>

        1. Start in a high plank position with hands flat on the floor about shoulder-width apart, wrists stacked under shoulders.<\/li>
        2. Tap right hand to left shoulder, then return to start, keeping abs and glutes engaged to keep hips as stable as possible.<\/li>
        3. Repeat, tapping left hand to right shoulder. Continue alternating.<\/li><\/ol>

          Flex\u00e3o tr\u00edceps<\/h3>
          \"arm<\/figure>

          <\/a><\/p>

          1. Start in a high plank position with hands flat on the floor about shoulder-width apart, wrists stacked under shoulders. Rotate elbows so that the insides face in front of you.<\/li>
          2. Keeping elbows close to your sides and your body in one straight line from shoulders to heels, bend arms behind you and lower to the floor. Maintain a straight line from shoulders to heels. Elbows should squeeze in tight toward body.<\/li>
          3. Press through palms to push back up to start. Repeat.<\/li><\/ol>

            Push-up de libera\u00e7\u00e3o manual com alcance<\/h3>
            \"arm<\/figure>

            <\/a><\/p>

            1. Start in a high plank position with hands flat on the floor about shoulder-width apart, wrists stacked under shoulders.<\/li>
            2. Keeping your body in one straight line from shoulders to heels, bend elbows at a 45-degree angle to your body, and lower to the floor with control.<\/li>
            3. Rest chest on the ground and squeeze shoulder blades together to lift hands an inch or two off the floor. Then, reach arms out in front of you.<\/li>
            4. Next, pull elbows back in toward chest and place palms back underneath shoulders.<\/li>
            5. Press through palms to push back up to start. Repeat.<\/li><\/ol>

              Up-Down Plank<\/h3>
              \"arm<\/figure>

              <\/a><\/p>

              1. Start in a high plank position with hands flat on the floor about shoulder-width apart, wrists stacked under shoulders.<\/li>
              2. Place right forearm down on the ground, maintaining a plank. Then come down to left forearm and pause in a forearm plank.<\/li>
              3. Press back into right hand, then left hand to return to a high plank. Move as quickly as you can while keeping abs and glutes engaged, hips stable, and a straight line from shoulders to heels.<\/li>
              4. Repeat, alternating which arm you start with each time.<\/li><\/ol>

                Prancha com Linha de Peso Corporal<\/h3>
                \"arm<\/figure>

                <\/a><\/p>

                1. Start in a high plank position with hands flat on the floor about shoulder-width apart, wrists stacked under shoulders.<\/li>
                2. Pull right elbow back so hand reaches chest, engaging the lats (mid-back) as you go. Pause at the top, then place back down on ground.<\/li>
                3. Repeat with left elbow, alternating sides.<\/li><\/ol>

                  Prancha lateral do antebra\u00e7o com rota\u00e7\u00e3o<\/h3>
                  \"arm<\/figure>

                  <\/a><\/p>

                  1. Start lying on left side with left elbow stacked underneath left shoulder, forearm on the floor, legs extended and hips and knees stacked. Engage abs and glutes and extend right arm toward the ceiling. Press through left forearm to lift hips toward the ceiling. This is your starting position.<\/li>
                  2. Rotate torso toward the floor as you thread right arm underneath your body.<\/li>
                  3. Rotate back to start, bringing right arm back toward the ceiling. Repeat. Then switch sides.<\/li><\/ol>

                    Superwoman<\/h3>
                    \"arm<\/figure>

                    <\/a><\/p>

                    1. Start lying on stomach, arms and legs extended.<\/li>
                    2. Lift arms, shoulders, chest, and legs off the floor and hold. Squeeze glutes and keep your gaze toward the floor so neck stays neutral.<\/li>
                    3. Then lower back down to the floor. Repeat.<\/li><\/ol> ","protected":false},"excerpt":{"rendered":"

                      Exerc\u00edcios tradicionais de bra\u00e7o, como cachos de b\u00edceps e prensas de ombro, funcionam muito bem para fortalecer a parte superior 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