{"id":13763,"date":"2023-11-14T13:49:04","date_gmt":"2023-11-14T11:49:04","guid":{"rendered":"https:\/\/www.decimas.com\/blog\/?p=13763"},"modified":"2023-11-15T13:12:49","modified_gmt":"2023-11-15T11:12:49","slug":"exercicios-polia-full-body","status":"publish","type":"post","link":"https:\/\/www.decimas.com\/blog\/pt-pt\/exercicios-polia-full-body\/","title":{"rendered":"Guia de exerc\u00edcios de polia para full body"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"13763\" class=\"elementor elementor-13763 elementor-13734\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-74c0bc8f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"74c0bc8f\" 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-1a75f36e\" data-id=\"1a75f36e\" 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-257ae978 elementor-widget elementor-widget-text-editor\" data-id=\"257ae978\" 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<p><b>Os exerc\u00edcios com polias <\/b><span style=\"font-weight: 400;\">s\u00e3o muito variados e vers\u00e1teis, pois permitem trabalhar tanto a parte superior como a inferior do corpo nos seus treinos. Se quiser tirar mais partido das suas m\u00e1quinas de gin\u00e1sio, siga as instru\u00e7\u00f5es que lhe damos hoje na D\u00e9cimas.<\/span><\/p><h2><b>Porqu\u00ea incluir exerc\u00edcios de polia na sua rotina?<\/b><\/h2><p><span style=\"font-weight: 400;\">Os exerc\u00edcios com polia s\u00e3o um \u00f3timo complemento para a sua rotina de treino regular, oferecendo <\/span><b>in\u00fameros benef\u00edcios <\/b><span style=\"font-weight: 400;\">para melhorar a sua condi\u00e7\u00e3o f\u00edsica e fortalecer v\u00e1rios grupos musculares:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Trabalho completo do corpo<\/b><span style=\"font-weight: 400;\">. O treino com polias permite-lhe trabalhar todo o corpo, desde os m\u00fasculos da parte superior at\u00e9 aos m\u00fasculos da parte inferior. Pode efetuar uma grande variedade de exerc\u00edcios que envolvem v\u00e1rios grupos musculares, o que o ajuda a alcan\u00e7ar um equil\u00edbrio no desenvolvimento muscular.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Variedade de movimentos<\/b><span style=\"font-weight: 400;\">. As polias permitem uma maior variedade de movimentos em compara\u00e7\u00e3o com os pesos tradicionais. Isto d\u00e1-lhe a oportunidade de realizar exerc\u00edcios mais funcionais e espec\u00edficos para os seus objetivos.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Redu\u00e7\u00e3o do risco de les\u00f5es<\/b><span style=\"font-weight: 400;\">. O uso de polias reduz o risco de les\u00f5es ao proporcionar uma resist\u00eancia suave e controlada ao longo do movimento. Isto \u00e9 especialmente ben\u00e9fico para as pessoas que est\u00e3o a fazer reabilita\u00e7\u00e3o ou para prevenir les\u00f5es.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ajuste da resist\u00eancia<\/b><span style=\"font-weight: 400;\">. Pode ajustar facilmente a resist\u00eancia nas polias, o que lhe permite adaptar o n\u00edvel de dificuldade \u00e0s suas capacidades e progredir gradualmente.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Maior estabilidade<\/b><span style=\"font-weight: 400;\">. Por norma, as polias est\u00e3o ligadas a uma estrutura est\u00e1vel, o que melhora o equil\u00edbrio e a estabilidade durante os exerc\u00edcios.<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Consequentemente, os exerc\u00edcios com polia podem ajud\u00e1-lo a atingir os seus objetivos de forma mais eficaz e segura.<\/span><\/p>\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-76a30720 elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"76a30720\" 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-6ba0f5dc\" data-id=\"6ba0f5dc\" 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-3fcc7002 elementor-widget elementor-widget-heading\" data-id=\"3fcc7002\" 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\">\u00faltimas novidades em vestu\u00e1rio de desporto<\/h2>\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-94d1635 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"94d1635\" 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-ba51cfd\" data-id=\"ba51cfd\" 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-eac218d elementor-widget elementor-widget-text-editor\" data-id=\"eac218d\" 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<h2><b>Os melhores exerc\u00edcios com polias<\/b><\/h2><p><span style=\"font-weight: 400;\">Para um treino full body, deve incluir na sua rotina <\/span><b>diferentes exerc\u00edcios com polias <\/b><span style=\"font-weight: 400;\">que lhe permitam trabalhar cada grupo muscular. Aqui est\u00e3o algumas ideias para treinar a parte superior e inferior do corpo.<\/span><\/p><h3><b>Para a parte inferior do corpo<\/b><\/h3><p><span style=\"font-weight: 400;\">Para treinar os gl\u00fateos e as pernas na m\u00e1quina de polias, pode efetuar exerc\u00edcios como os seguintes:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Extens\u00f5es da anca na polia baixa<\/b><span style=\"font-weight: 400;\">. Este \u00e9 um dos exerc\u00edcios para gl\u00fateos mais populares na polia baixa. Trabalha principalmente o gl\u00fateo m\u00e1ximo, mas tamb\u00e9m trabalha as pernas. Pode ser realizado levantando a perna em diferentes \u00e2ngulos para trabalhar completamente os gl\u00fateos.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>M\u00fasculos adutores na polia baixa<\/b><span style=\"font-weight: 400;\">. Deite-se de lado e segure a polia pelo tornozelo. Levante a perna para a frente e para dentro, para trabalhar a parte interna da coxa. Pode tamb\u00e9m faz\u00ea-lo para fora, com a perna ligeiramente dobrada, para trabalhar tamb\u00e9m a parte exterior da coxa.<\/span><\/li><\/ul><h3><b>Para a parte superior do corpo<\/b><\/h3><p><span style=\"font-weight: 400;\">Se quiser treinar a parte superior do corpo com exerc\u00edcios de polia, tem aqui uma vasta gama de op\u00e7\u00f5es \u00e0 sua disposi\u00e7\u00e3o:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Remo de polia baixa<\/b><span style=\"font-weight: 400;\">. Este \u00e9 um dos melhores exerc\u00edcios para as costas com polia. Al\u00e9m disso, tamb\u00e9m ir\u00e1 trabalhar os ombros.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Extens\u00e3o de tr\u00edceps com pega inversa na polia alta<\/b><span style=\"font-weight: 400;\">. Este \u00e9 um dos mais populares exerc\u00edcios para tr\u00edceps na polia. Trabalha os m\u00fasculos do lado interno e externo e, em menor grau, os extensores do punho do antebra\u00e7o.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Remada de pesco\u00e7o com polia baixa<\/b><span style=\"font-weight: 400;\">. Este \u00e9 um dos exerc\u00edcios mais recomendados para os ombros com polia baixa, porque trabalha os m\u00fasculos deltoide e trap\u00e9zio, al\u00e9m de envolver os m\u00fasculos dos bra\u00e7os. Tamb\u00e9m pode fazer eleva\u00e7\u00f5es frontais alternadas com polia baixa para trabalhar os ombros.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>B\u00edceps na polia alta: bra\u00e7os em cruz<\/b><span style=\"font-weight: 400;\">. Esta \u00e9 uma forma diferente de fazer exerc\u00edcios de bra\u00e7o na polia. Pode segurar a polia baixa com os dois bra\u00e7os e, a partir da posi\u00e7\u00e3o cruzada, efetuar flex\u00f5es de cotovelo.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pulley crossover em p\u00e9<\/b><span style=\"font-weight: 400;\">. Este \u00e9 um dos principais exerc\u00edcios de peito com polia, pois trabalha tanto o peitoral maior como o peitoral menor.<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Como pode ver, os exerc\u00edcios com polia s\u00e3o muito variados e permitem-lhe trabalhar todo o corpo. <\/span><span style=\"font-weight: 400;\">Se est\u00e1 de <a href=\"https:\/\/www.decimas.com\/blog\/pt-pt\/regressar-ao-ginasio-conselhos-e-rotinas-de-treino\/\">regresso ao gin\u00e1sio<\/a>, siga os nossos conselhos de treino<\/span><span style=\"font-weight: 400;\"> e inclua esta m\u00e1quina na sua rotina. Brevemente ver\u00e1 os resultados!<\/span><\/p>\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<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Os exerc\u00edcios com polias s\u00e3o muito variados e vers\u00e1teis, pois permitem trabalhar tanto a parte superior como a inferior do corpo nos seus treinos. Se quiser tirar mais partido das suas m\u00e1quinas de gin\u00e1sio, siga as instru\u00e7\u00f5es que lhe damos hoje na D\u00e9cimas. Porqu\u00ea incluir exerc\u00edcios de polia na sua rotina? Os exerc\u00edcios com polia [&hellip;]<\/p>\n","protected":false},"author":34,"featured_media":13740,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[481],"tags":[],"class_list":["post-13763","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","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>Guia de exerc\u00edcios com polias full body | D\u00e9cimas<\/title>\n<meta name=\"description\" content=\"A m\u00e1quina de polias oferece muitas possibilidades de exerc\u00edcios para a parte superior e inferior do corpo no seu treino. 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