{"id":82,"date":"2023-07-10T12:05:51","date_gmt":"2023-07-10T12:05:51","guid":{"rendered":"https:\/\/neshio.de\/?p=82"},"modified":"2023-07-12T08:05:54","modified_gmt":"2023-07-12T08:05:54","slug":"wie-viele-liegestuetze","status":"publish","type":"post","link":"https:\/\/neshio.de\/pt\/quantas-camadas\/","title":{"rendered":"Quantas flex\u00f5es deve fazer por dia?"},"content":{"rendered":"<p class=\"has-drop-cap\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-was-sind-die-vorteile-von-liegestutzen\">Quais s\u00e3o os benef\u00edcios das flex\u00f5es?<\/h2>\n\n\n\n<p>N\u00e3o \u00e9 por acaso que as flex\u00f5es s\u00e3o um elemento b\u00e1sico no gin\u00e1sio, diz Steve, treinador certificado pela NASM e diretor de forma\u00e7\u00e3o para est\u00fadios de corrida. Pode treinar os m\u00fasculos da parte superior do corpo e obter todos os benef\u00edcios deste exerc\u00edcio, quer seja principiante nas flex\u00f5es ou um profissional experiente.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>For\u00e7a da parte superior do corpo:&nbsp;<\/strong>As flex\u00f5es trabalham o peito, as costas, os ombros e os bra\u00e7os ao mesmo tempo, diz Stonehouse, o que aumenta a for\u00e7a de todos os principais grupos musculares da parte superior do corpo.<\/li>\n\n\n\n<li><strong>Energia nuclear e estabiliza\u00e7\u00e3o:<\/strong>&nbsp;E as flex\u00f5es n\u00e3o s\u00e3o apenas boas para fortalecer os m\u00fasculos da parte superior do corpo, acrescenta Stonehouse. Tamb\u00e9m trabalham o seu n\u00facleo. Pense nisso - uma flex\u00e3o \u00e9 semelhante a uma prancha, mas com alguns movimentos extra dos bra\u00e7os. O resultado? Desenvolve a for\u00e7a e a estabilidade do n\u00facleo ao manter a forma de prancha enquanto executa as suas repeti\u00e7\u00f5es.<\/li>\n\n\n\n<li><strong>Resist\u00eancia muscular:<\/strong>&nbsp;\u00c0 medida que a sua for\u00e7a aumenta, aumenta tamb\u00e9m a sua resist\u00eancia muscular , diz Stonehouse. Esta \u00e9 a capacidade dos m\u00fasculos para trabalharem contra a resist\u00eancia ao longo do tempo. O aumento da resist\u00eancia muscular n\u00e3o s\u00f3 o ajuda a conseguir mais repeti\u00e7\u00f5es no gin\u00e1sio, como tamb\u00e9m facilita as actividades di\u00e1rias, como carregar cargas pesadas.<\/li>\n\n\n\n<li><strong>Melhoria da postura:<\/strong>&nbsp;Um b\u00f3nus para uma parte superior do corpo e um n\u00facleo mais fortes? Uma melhor postura, diz Stonehouse. M\u00fasculos das costas e do tronco mais fortes significam que \u00e9 mais f\u00e1cil manter-se de p\u00e9, o que pode ajudar a contrariar algumas das dores de cabe\u00e7a que se sentem quando se est\u00e1 sentado \u00e0 secret\u00e1ria durante todo o dia.<\/li>\n\n\n\n<li><strong>\u00c9 vers\u00e1til:<\/strong>&nbsp;As flex\u00f5es existem em muitas formas e tamanhos, diz Sims. Isto torna-as o exerc\u00edcio perfeito para pessoas de todos os n\u00edveis de fitness. Fa\u00e7a flex\u00f5es sobre os joelhos ou sobre os p\u00e9s ou mude a coloca\u00e7\u00e3o das m\u00e3os para trabalhar diferentes m\u00fasculos do bra\u00e7o - independentemente da sua prefer\u00eancia, h\u00e1 uma varia\u00e7\u00e3o de flex\u00f5es para si.<\/li>\n\n\n\n<li><strong>N\u00e3o \u00e9 necess\u00e1rio equipamento:<\/strong>&nbsp;Pode fazer flex\u00f5es em qualquer lugar, a qualquer hora, acrescenta Sims - tudo o que precisa \u00e9 de peso corporal .<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-was-machen-liegestutze-mit-dem-korper\">O que \u00e9 que as flex\u00f5es fazem ao corpo?<\/h2>\n\n\n\n<p>Quando se trata de flex\u00f5es, uma coisa \u00e9 certa: a parte superior do corpo vai sentir o ardor. As flex\u00f5es de todos os tipos exercitam o peito, as costas, os ombros e os bra\u00e7os, e pode experimentar diferentes varia\u00e7\u00f5es do exerc\u00edcio para atingir m\u00fasculos espec\u00edficos. Por exemplo, fazer uma flex\u00e3o normal com as m\u00e3os por baixo dos ombros real\u00e7a o peito, enquanto uma flex\u00e3o estreita com as m\u00e3os mais pr\u00f3ximas dos lados visa os tr\u00edceps . E, independentemente da varia\u00e7\u00e3o, manter o corpo em forma de prancha durante todo o movimento obriga o seu n\u00facleo a manter-se ativo at\u00e9 completar as repeti\u00e7\u00f5es.<\/p>\n\n\n\n<p>De acordo com Sims, as flex\u00f5es tamb\u00e9m podem fazer o cora\u00e7\u00e3o bater mais forte. A utiliza\u00e7\u00e3o simult\u00e2nea de todos estes m\u00fasculos principais obriga o cora\u00e7\u00e3o a trabalhar arduamente para fornecer sangue a estes tecidos. E, ao longo do tempo, este stress saud\u00e1vel sobre o cora\u00e7\u00e3o pode promover a sa\u00fade cardiovascular.<\/p>\n\n\n\n<p>No entanto, praticar uma boa forma \u00e9 crucial para tirar o m\u00e1ximo partido das suas flex\u00f5es, diz Stonehouse. Quer fa\u00e7a as flex\u00f5es sobre os joelhos ou sobre os dedos dos p\u00e9s, deve completar todo o movimento (que desce at\u00e9 uma dobra de 90 graus nos cotovelos e depois volta a subir) com as costas compridas e direitas para evitar colocar tens\u00e3o desnecess\u00e1ria nas articula\u00e7\u00f5es.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-wie-viele-liegestutze-sollten-sie-pro-tag-machen\">Quantas flex\u00f5es deve fazer por dia?<\/h2>\n\n\n\n<p>O n\u00edvel de fitness e a capacidade de cada pessoa variam, e o n\u00famero de flex\u00f5es que deve fazer por dia tamb\u00e9m varia de pessoa para pessoa, diz Sims. Para come\u00e7ar, recomenda a incorpora\u00e7\u00e3o de flex\u00f5es no seu treino tr\u00eas a quatro vezes por semana para dar ao seu corpo tempo para recuperar entre sess\u00f5es de suor. Se \u00e9 novo no fitness ou nas flex\u00f5es, recomenda come\u00e7ar com cinco a 10 repeti\u00e7\u00f5es por treino e aumentar a partir da\u00ed. Se isso for vi\u00e1vel, Stonehouse sugere fazer duas ou tr\u00eas s\u00e9ries de 10 flex\u00f5es cada uma, com um breve descanso entre as s\u00e9ries. Quando essa quantidade for confort\u00e1vel, pode aumentar lentamente as suas repeti\u00e7\u00f5es para um n\u00famero em que se sinta desafiado, mas n\u00e3o como se estivesse a for\u00e7ar o seu limite f\u00edsico.<\/p>\n\n\n\n<p>E n\u00e3o tenha medo de usar modifica\u00e7\u00f5es se precisar delas, acrescenta Stonehouse. Sims recomenda baixar os joelhos at\u00e9 ao ch\u00e3o ou fazer flex\u00f5es contra uma parede em vez de no ch\u00e3o.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-wie-sie-feststellen-konnen-ob-sie-sich-uberanstrengen\">Como saber se se est\u00e1 a esfor\u00e7ar demasiado<\/h2>\n\n\n\n<p>Lembre-se: as flex\u00f5es nem sempre t\u00eam a ver com o esfor\u00e7o m\u00e1ximo, avisa Stonehouse. \"S\u00f3 porque consegue fazer um determinado n\u00famero de flex\u00f5es num dia, nem sempre significa que o deva fazer\", diz ele ao Neshido. \u00c9 importante que o seu corpo recupere do exerc\u00edcio para garantir que os seus m\u00fasculos se mant\u00eam saud\u00e1veis e fortes. Por isso, recomenda que se d\u00ea prioridade a este equil\u00edbrio em vez de tentar fazer o maior n\u00famero poss\u00edvel de flex\u00f5es.<\/p>\n\n\n\n<p>Um sinal claro de que se est\u00e1 a exagerar? Dor, diz ele. Embora seja normal sentir alguma dor ap\u00f3s o exerc\u00edcio, sentir dor durante ou ap\u00f3s uma sess\u00e3o de flex\u00f5es \u00e9 um sinal de que est\u00e1 a trabalhar em excesso ou a lesionar as articula\u00e7\u00f5es ou os m\u00fasculos, afirma. Se for esse o caso, pare de fazer flex\u00f5es e consulte o seu m\u00e9dico para evitar mais les\u00f5es.<\/p>\n\n\n\n<p>Trabalhar at\u00e9 \u00e0 exaust\u00e3o \u00e9 outro sinal de que se est\u00e1 a fazer demasiadas repeti\u00e7\u00f5es, acrescenta Sims. Enquanto estiver a&nbsp;<em>alguns<\/em>&nbsp;Se n\u00e3o conseguir fazer um esfor\u00e7o suficiente para completar as s\u00e9ries, a sensa\u00e7\u00e3o de ter de cair depois pode indicar que est\u00e1 a exagerar. Em vez disso, recomenda que ou\u00e7a o seu corpo - fa\u00e7a flex\u00f5es suficientes para sentir que est\u00e1 a desafiar-se a si pr\u00f3prio, n\u00e3o a esgotar-se.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-fazit\">Conclus\u00e3o<\/h2>\n\n\n\n<p>As flex\u00f5es s\u00e3o um bom exerc\u00edcio por uma raz\u00e3o: desenvolvem a for\u00e7a da parte superior do corpo e do n\u00facleo, melhoram a sua resist\u00eancia e estabilidade e s\u00e3o um movimento vers\u00e1til para trabalhar em rotinas de treino de for\u00e7a de todos os tipos. Se \u00e9 novo no exerc\u00edcio, comece com tr\u00eas ou quatro vezes por semana, com um m\u00e1ximo de tr\u00eas s\u00e9ries de 10 repeti\u00e7\u00f5es por treino. Utilize quaisquer modifica\u00e7\u00f5es que tornem o movimento mais confort\u00e1vel para o seu corpo. Se quiser mais, escolha v\u00e1rias repeti\u00e7\u00f5es em que sinta que se est\u00e1 a esfor\u00e7ar, mas que n\u00e3o o esgotem completamente. E se sentir desconforto ou dor para al\u00e9m das habituais dores p\u00f3s-treino, pare as flex\u00f5es para dar tempo ao seu corpo para recuperar.<\/p>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Was sind die Vorteile von Liegest\u00fctzen? Es ist kein Zufall, dass Liegest\u00fctze ein Grundnahrungsmittel im Fitnessstudio sind, sagt Steve, NASM-zertifizierter [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":84,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"default","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":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","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":"","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-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":"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":""},"mobile":{"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":""}},"footnotes":""},"categories":[13],"tags":[],"class_list":["post-82","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.12 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Wie viele Liegest\u00fctze sollten Sie pro Tag machen? - NESHIO<\/title>\n<meta name=\"description\" content=\"Was sind die Vorteile von Liegest\u00fctzen und wieviele sollte ich machen? 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