{"id":10039,"date":"2022-10-18T09:06:04","date_gmt":"2022-10-18T07:06:04","guid":{"rendered":"https:\/\/www.decimas.com\/blog?p=10039"},"modified":"2023-09-27T17:15:26","modified_gmt":"2023-09-27T15:15:26","slug":"exercicios-melhorar-equilibrio","status":"publish","type":"post","link":"https:\/\/www.decimas.com\/blog\/pt-pt\/exercicios-melhorar-equilibrio\/","title":{"rendered":"Exerc\u00edcios para melhorar o equil\u00edbrio: por qu\u00ea pratic\u00e1-los?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"10039\" class=\"elementor elementor-10039 elementor-10028\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1da21cb6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1da21cb6\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3ac3b6d1\" data-id=\"3ac3b6d1\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-39f4d80 elementor-widget elementor-widget-text-editor\" data-id=\"39f4d80\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<span style=\"font-weight: 400;\">Sabe por qu\u00ea \u00e9 importante fazer <\/span><b>exerc\u00edcios para melhorar o equil\u00edbrio<\/b><span style=\"font-weight: 400;\">? A D\u00e9cimas explica porque n\u00e3o deve esquecer destes exerc\u00edcios no seu dia a dia.<\/span>\r\n\r\n&nbsp;\r\n<h2><b>Porqu\u00ea \u00e9 importante melhorar o equil\u00edbrio?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Para os adultos, \u00e0 medida que envelhecem, manter um bom equil\u00edbrio <\/span><b>\u00e9 de grande import\u00e2ncia, <\/b><span style=\"font-weight: 400;\">porque isto os ajudar\u00e1 a evitar quedas e a permanecer independentes.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">A boa not\u00edcia \u00e9 que existem <\/span><b>exerc\u00edcios para melhorar o equil\u00edbrio que t\u00eam muitos benef\u00edcios <\/b><span style=\"font-weight: 400;\">para todos:<\/span>\r\n\r\n&nbsp;\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ajuda a melhorar a <\/span><b>coordena\u00e7\u00e3o <\/b><span style=\"font-weight: 400;\">dos movimentos.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Facilita a <\/span><b>capacidade de rea\u00e7\u00e3o<\/b><span style=\"font-weight: 400;\">, por exemplo, quando trope\u00e7amos.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ajuda a executar movimentos de forma mais eficiente, o que <\/span><b>evita les\u00f5es<\/b><span style=\"font-weight: 400;\">.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fortalece o sistema neuromuscular<\/b><span style=\"font-weight: 400;\"> e aumenta a estabilidade corporal, melhorando o nosso desempenho desportivo.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aumenta o <\/span><b>controlo sobre o pr\u00f3prio corpo<\/b><span style=\"font-weight: 400;\"> atrav\u00e9s da melhoria da for\u00e7a muscular.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poupa energia, <\/span><b>melhora a flexibilidade <\/b><span style=\"font-weight: 400;\">e, consequentemente, aumenta o nosso potencial e o desempenho desportivo.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ajuda a <\/span><b>corrigir a <a href=\"https:\/\/www.decimas.com\/blog\/es\/posturas-yoga-ansiedad\">postura corporal<\/a><\/b><span style=\"font-weight: 400;\">, o que tamb\u00e9m previne les\u00f5es.<\/span><\/li>\r\n<\/ul>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Por todas estas raz\u00f5es, <\/span><b>os exerc\u00edcios para aumentar o equil\u00edbrio s\u00e3o uma parte essencial<\/b><span style=\"font-weight: 400;\"> da nossa rotina de treinos.<\/span>\r\n\r\n&nbsp;\r\n<h2><b>Rotina de exerc\u00edcios para melhorar o equil\u00edbrio<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Existem muitos exerc\u00edcios, com diferentes graus de dificuldade, que nos podem ajudar a melhorar o nosso equil\u00edbrio e, como j\u00e1 vimos, s\u00e3o muito ben\u00e9ficos para a nossa sa\u00fade. Aqui est\u00e3o alguns <\/span><b>exerc\u00edcios para melhorar o equil\u00edbrio e a coordena\u00e7\u00e3o<\/b><span style=\"font-weight: 400;\"> que pode fazer em casa:<\/span>\r\n\r\n&nbsp;\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Agachamentos<\/b><span style=\"font-weight: 400;\">. Ajudam a fortalecer os m\u00fasculos das n\u00e1degas e das pernas, o que nos d\u00e1 uma maior estabilidade. Posicionar os p\u00e9s paralelamente e abertos \u00e0 largura da cintura. Agachar-se com os joelhos paralelos sem ultrapassar o limite das pontas dos dedos dos p\u00e9s. H\u00e1 v\u00e1rias maneiras de o fazer: subir e descer v\u00e1rias vezes ou manter-se agachado por alguns segundos e depois subir.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Equil\u00edbrio numa perna s\u00f3<\/b><span style=\"font-weight: 400;\">. Levantar um joelho at\u00e9 \u00e0 cintura com um \u00e2ngulo de 90 graus. Manter a postura pelo tempo que aguentar. Em seguida, trocar de pernas e repetir o exerc\u00edcio. Para dificultar, pode usar uma base macia, como uma almofada.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Equil\u00edbrio sobre m\u00e3os e joelhos<\/b><span style=\"font-weight: 400;\">. Ficar numa posi\u00e7\u00e3o de quatro apoios. Levantar um bra\u00e7o \u00e0 sua frente alinhado com as costas. Depois fazer o mesmo com a perna oposta e manter-se na posi\u00e7\u00e3o. Usar os seus m\u00fasculos centrais para o ajudar a equilibrar-se. Depois repetir o exerc\u00edcio com o bra\u00e7o e a perna opostos.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Equil\u00edbrio em barra<\/b><span style=\"font-weight: 400;\">. Pode usar uma prancha, uma linha pintada no ch\u00e3o, uma fila de tijolos&#8230; Basta subir e andar para frente e para tr\u00e1s sem sair da linha. O seu grau de dificuldade deve ser proporcional \u00e0 sua capacidade. Pode colocar um livro sobre a cabe\u00e7a e tentar n\u00e3o o deixar cair.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Peso morto com uma perna<\/b><span style=\"font-weight: 400;\">. Levantar-se e ativar o core, deixar cair o tronco para a frente e levantar uma perna reta para tr\u00e1s. Manter a perna esticada paralelamente ao ch\u00e3o e estender os bra\u00e7os \u00e0 altura dos ombros perpendicularmente ao ch\u00e3o. Depois retornar \u00e0 posi\u00e7\u00e3o inicial, baixando a perna e levantando o tronco. Repetir o exerc\u00edcio com a outra perna.<\/span><\/li>\r\n<\/ul>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">H\u00e1 tamb\u00e9m jogos simples como o jogo da macaca que podem ajud\u00e1-lo a melhorar o seu equil\u00edbrio e s\u00e3o tamb\u00e9m bons <\/span><a href=\"https:\/\/www.decimas.com\/blog\/es\/ejercicios-de-coordinacion\"><span style=\"font-weight: 400;\">exerc\u00edcios de coordena\u00e7\u00e3o<\/span><\/a><span style=\"font-weight: 400;\">, tais como um percurso de obst\u00e1culos. Do mesmo modo, disciplinas como <\/span><b>o tai chi chuan, yoga ou pilates s\u00e3o altamente recomendadas<\/b><span style=\"font-weight: 400;\"> porque introduzem muitos exerc\u00edcios para melhorar o equil\u00edbrio.<\/span>\r\n\r\n&nbsp;\r\n<h3><b>Com que frequ\u00eancia praticar?<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">Os exerc\u00edcios de equil\u00edbrio e estabilidade tamb\u00e9m o ajudam a melhorar outros aspetos da sua rotina desportiva. Portanto, <\/span><b>\u00e9 recomend\u00e1vel dedicar entre uma a duas sess\u00f5es <\/b><span style=\"font-weight: 400;\">por semana aos seus exerc\u00edcios de equil\u00edbrio.<\/span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">E n\u00e3o estamos a falar apenas das pessoas mais velhas, para quem este tipo de treino \u00e9 especialmente ben\u00e9fico, mas para qualquer atleta, seja ele amador ou profissional.<\/span>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3f771958 elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"3f771958\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4fca1f37\" data-id=\"4fca1f37\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-56bd997e elementor-widget elementor-widget-heading\" data-id=\"56bd997e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u00daltimas not\u00edcias em esportes<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-45e3a0b5 elementor-widget elementor-widget-get_products_by_category_id\" data-id=\"45e3a0b5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"get_products_by_category_id.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t      <div class=\"swiper-container\">\n        <div class=\"swiper-wrapper\">\n                      <a href=\"https:\/\/decimas-m2-react-test.ezenit.link\/es-es\/top-yoga-tenth-top-yoga-tiras-espal-mujer-5725103903.html\" class=\"swiper-slide\">\n                <div class=\"product-box\">\n                  <div class=\"product-image\">\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/T\/O\/TOP_YOGA_Tenth_TOP_YOGA_TIRAS_ESPAL_WOMAN_5725103903-200-1.jpg\" \/>\n                  <\/div>\n                  <p class=\"product-name\">SUJETADOR DEPORTIVO YOGA Tenth TOP YOGA TIRAS ESPAL MUJER<\/p>\n                                        <div class=\"special-price\">\n                        <p class=\"regular-price\">15.99\u20ac<\/p>\n                        <p class=\"final-price\">9.99\u20ac<\/p>\n                        <p class=\"discount-price\"> -38%<\/p>\n                      <\/div>\n                                      <\/div>\n              <\/a>\n                          <a href=\"https:\/\/decimas-m2-react-test.ezenit.link\/es-es\/top-running-tenth-top-ad-running-cut-mujer-5524079405.html\" class=\"swiper-slide\">\n                <div class=\"product-box\">\n                  <div class=\"product-image\">\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/T\/O\/TOP_RUNNING_Tenth_TOP_AD._RUNNING_CUT_MUJER_5524079405-200-1_4.jpg\" \/>\n                  <\/div>\n                  <p class=\"product-name\">SUJETADOR DEPORTIVO RUNNING Tenth TOP AD. 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class=\"regular-price\">24.99\u20ac<\/p>\n                        <p class=\"final-price\">9.99\u20ac<\/p>\n                        <p class=\"discount-price\"> -60%<\/p>\n                      <\/div>\n                                      <\/div>\n              <\/a>\n                          <a href=\"https:\/\/decimas-m2-react-test.ezenit.link\/es-es\/underwear-casual-nike-indy-mujer-nik7230661.html\" class=\"swiper-slide\">\n                <div class=\"product-box\">\n                  <div class=\"product-image\">\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/n\/i\/nik7230661-1_6.jpg\" \/>\n                  <\/div>\n                  <p class=\"product-name\">UNDERWEAR CASUAL Nike INDY MUJER<\/p>\n                                        <div class=\"special-price\">\n                        <p class=\"regular-price\">32.99\u20ac<\/p>\n                        <p class=\"final-price\">24.99\u20ac<\/p>\n                  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src=\"https:\/\/www.decimas.com\/blog\/wp-content\/plugins\/elementor-products\/widgets\/..\/assets\/js\/swiper\/swiper-bundle.min.js\"><\/script>      \n      <script>\n        var swiper = new Swiper('.swiper-container', {\n          slidesPerView: 1,\n          spaceBetween: 16,\n          pagination: {\n            el: '.swiper-pagination',\n            clickable: true\n          },\n          navigation: {\n            nextEl: '.swiper-button-next',\n            prevEl: '.swiper-button-prev',\n          },\n          centerInsufficientSlides: true,\n          breakpoints: {\n            768:{\n              slidesPerView: 4,\n            },\n            1025:{\n              slidesPerView: 4,\n            }\n          }\n        });\n      <\/script>\n      \t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Sabe por qu\u00ea \u00e9 importante fazer exerc\u00edcios para melhorar o equil\u00edbrio? A D\u00e9cimas explica porque n\u00e3o deve esquecer destes exerc\u00edcios no seu dia a dia. &nbsp; Porqu\u00ea \u00e9 importante melhorar o equil\u00edbrio? Para os adultos, \u00e0 medida que envelhecem, manter um bom equil\u00edbrio \u00e9 de grande import\u00e2ncia, porque isto os ajudar\u00e1 a evitar quedas e [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":10031,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[299,481],"tags":[],"class_list":["post-10039","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-desportos","category-formacoes"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.6 (Yoast SEO v27.7) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Exerc\u00edcios para melhorar o equil\u00edbrio | D\u00e9cimas<\/title>\n<meta name=\"description\" content=\"Praticar exerc\u00edcios para melhorar o equil\u00edbrio com frequ\u00eancia \u00e9 muito importante e ben\u00e9fico para os treinos e o dia a dia.\" \/>\n<meta name=\"robots\" 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