{"id":10583,"date":"2023-01-03T11:36:17","date_gmt":"2023-01-03T09:36:17","guid":{"rendered":"https:\/\/www.decimas.com\/blog?p=10583"},"modified":"2023-09-20T14:55:36","modified_gmt":"2023-09-20T12:55:36","slug":"guia-de-hipopressivos-para-principiantes","status":"publish","type":"post","link":"https:\/\/www.decimas.com\/blog\/pt-pt\/guia-de-hipopressivos-para-principiantes\/","title":{"rendered":"Guia de hipopressivos para principiantes"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"10583\" class=\"elementor elementor-10583 elementor-10576\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a686c4c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a686c4c\" 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-2dc8741a\" data-id=\"2dc8741a\" 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-1ada7ae4 elementor-widget elementor-widget-text-editor\" data-id=\"1ada7ae4\" 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;\">Os exerc\u00edcios hipopressivos s\u00e3o um tipo de exerc\u00edcio que visa fortalecer os m\u00fasculos abdominais e do pavimento p\u00e9lvico. S\u00e3o exerc\u00edcios posturais baseados na respira\u00e7\u00e3o para fortalecer os m\u00fasculos. Se nunca os fez antes, consulte este guia da D\u00e9cimas com exerc\u00edcios <\/span><b>hipopressivos para principiantes.<\/b>\r\n\r\n&nbsp;\r\n<h2><b>Vantagens de come\u00e7ar a praticar hipopressivos<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A gin\u00e1stica abdominal hipopressiva \u00e9 um m\u00e9todo muito difundido que est\u00e1 a substituir os exerc\u00edcios abdominais tradicionais devido aos muitos <\/span><b>benef\u00edcios <\/b><span style=\"font-weight: 400;\">que tem para o nosso corpo:<\/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;\">Ajudam a melhorar a nossa postura corporal.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ajudam a fortalecer o assoalho p\u00e9lvico.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduzem a circunfer\u00eancia da cintura.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ajudam a prevenir les\u00f5es lombares atrav\u00e9s do fortalecimento dos m\u00fasculos lombares.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aliviam as dores nas costas.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Melhoram o desempenho atl\u00e9tico.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fortalecem as cadeias musculares.<\/span><\/li>\r\n<\/ul>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Al\u00e9m disso, para as mulheres que se tornaram m\u00e3es, este m\u00e9todo para fazer abdominais \u00e9 \u00f3timo para tonificar os m\u00fasculos do per\u00edneo, prevenir a flacidez dos \u00f3rg\u00e3os p\u00e9lvicos, melhorar a fun\u00e7\u00e3o sexual, prevenir a incontin\u00eancia urin\u00e1ria e ajudar a preparar o parto. Os hipopressivos b\u00e1sicos podem ter muitos benef\u00edcios para o organismo.<\/span>\r\n\r\n&nbsp;\r\n<h2><b>Exerc\u00edcios hipopressivos para principiantes<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Na D\u00e9cimas propomos uma <\/span><b>rotina de hipopressivos para principiantes<\/b><span style=\"font-weight: 400;\"> que o pode ajudar a atingir os seus objetivos quando se exercita. S\u00e3o exerc\u00edcios muito f\u00e1ceis de fazer.<\/span>\r\n<h3><b>Exerc\u00edcios hipopressivos sentado<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">Fazer estes <\/span><b>exerc\u00edcios hipopressivos em casa para principiantes<\/b><span style=\"font-weight: 400;\"> \u00e9 muito f\u00e1cil. Al\u00e9m disso, pode at\u00e9 faz\u00ea-los na sua cadeira de escrit\u00f3rio. Aproveite ao m\u00e1ximo o seu tempo! Siga estes passos:<\/span>\r\n\r\n&nbsp;\r\n<ol>\r\n \t<li><span style=\"font-weight: 400;\"> Fique de costas direitas e com os p\u00e9s bem apoiados no ch\u00e3o.<\/span><\/li>\r\n \t<li><span style=\"font-weight: 400;\"> Inspire e expire profundamente duas vezes, apenas pelo nariz.<\/span><\/li>\r\n \t<li><span style=\"font-weight: 400;\"> Sustenha a respira\u00e7\u00e3o durante dez segundos, mantendo o abd\u00f3men apertado.<\/span><\/li>\r\n<\/ol>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Pode repetir este exerc\u00edcio tr\u00eas vezes por semana durante cerca de quinze minutos. \u00c9 f\u00e1cil, confort\u00e1vel e permitir-lhe-\u00e1 otimizar o seu tempo porque poder\u00e1 continuar a trabalhar.<\/span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Tamb\u00e9m pode <a href=\"https:\/\/www.decimas.com\/blog\/pt-pt\/abdominais-isometricos\">fazer <\/a><\/span><span style=\"font-weight: 400;\">abdominais isom\u00e9tricos<\/span><span style=\"font-weight: 400;\">, ou seja, sem usar uma cadeira. S\u00e3o mais dif\u00edceis, mas notar\u00e1 os resultados.<\/span>\r\n\r\n&nbsp;\r\n<h3><b>Hipopressivos b\u00e1sicos de p\u00e9<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">H\u00e1 muitas maneiras de fazer exerc\u00edcios <\/span><b>hipopressivos para principiantes<\/b> <b>em p\u00e9<\/b><span style=\"font-weight: 400;\">. Por exemplo:<\/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;\">Com a coluna vertebral o mais direita poss\u00edvel e as palmas das m\u00e3os viradas para frente.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Com as m\u00e3os sobre os joelhos (semi-flexionados) e com uma flex\u00e3o frontal do tronco.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Com uma perna para a frente e ambas as m\u00e3os apoiadas na parede viradas uma para a outra e pressionando.<\/span><\/li>\r\n<\/ul>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Estes s\u00e3o exerc\u00edcios hipopressivos que pode fazer em qualquer altura e em qualquer lugar, e s\u00f3 precisa de controlar a sua respira\u00e7\u00e3o para que produzam efeito.<\/span>\r\n\r\n&nbsp;\r\n<h3><b>Hipopressivos em quatro apoios<\/b><\/h3>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Outros abdominais hipopressivos para principiantes b\u00e1sicos s\u00e3o os que pode fazer em quatro apoios. Este exerc\u00edcio <\/span><b>alivia a tens\u00e3o da coluna <\/b><span style=\"font-weight: 400;\">de forma simples. Siga estes passos:<\/span>\r\n\r\n&nbsp;\r\n<ol>\r\n \t<li><span style=\"font-weight: 400;\"> Ajoelhar-se num tapete ou esteira, com as ancas alinhadas com os joelhos.<\/span><\/li>\r\n \t<li><span style=\"font-weight: 400;\"> Apoiar as m\u00e3os no ch\u00e3o, com as pontas dos dedos a tocar-se, ou seja, viradas para dentro.<\/span><\/li>\r\n \t<li><span style=\"font-weight: 400;\"> Descansar a testa no ch\u00e3o, \u00e0 mesma altura das m\u00e3os.<\/span><\/li>\r\n \t<li><span style=\"font-weight: 400;\"> Esticar a coluna vertebral, tentando fazer com que o queixo toque o peito.<\/span><\/li>\r\n \t<li><span style=\"font-weight: 400;\"> Separar os cotovelos.<\/span><\/li>\r\n<\/ol>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">N\u00e3o se esque\u00e7a de respirar corretamente durante o exerc\u00edcio: inspire e expire, abra bem as costelas e repita os passos, tentando aumentar cada vez mais o tempo de abertura das costelas. Ver\u00e1 como as suas costas ficar\u00e3o aliviadas!<\/span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Lembre-se de que os exerc\u00edcios hipopressivos s\u00e3o um m\u00e9todo que requer supervis\u00e3o fisioterap\u00eautica. N\u00e3o hesite em pedir ajuda profissional se precisar dela para fazer os exerc\u00edcios corretamente e evitar les\u00f5es. N\u00e3o se sinta tentado a faz\u00ea-los sozinho se n\u00e3o se sentir confiante de que os pode fazer corretamente.<\/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-6ed0b4d elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"6ed0b4d\" 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-3e10eded\" data-id=\"3e10eded\" 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-70b116e9 elementor-widget elementor-widget-heading\" 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exerc\u00edcio que visa fortalecer os m\u00fasculos abdominais e do pavimento p\u00e9lvico. S\u00e3o exerc\u00edcios posturais baseados na respira\u00e7\u00e3o para fortalecer os m\u00fasculos. Se nunca os fez antes, consulte este guia da D\u00e9cimas com exerc\u00edcios hipopressivos para principiantes. &nbsp; Vantagens de come\u00e7ar a praticar hipopressivos A gin\u00e1stica abdominal hipopressiva \u00e9 [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":10580,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[299,481],"tags":[],"class_list":["post-10583","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 v27.2) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Hipopressivos para principiantes: guia completo | D\u00e9cimas<\/title>\n<meta name=\"description\" content=\"A pr\u00e1tica de exerc\u00edcios hipopressivos combina melhoria de postura e respira\u00e7\u00e3o consciente. 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