{"id":14575,"date":"2024-02-06T11:15:46","date_gmt":"2024-02-06T09:15:46","guid":{"rendered":"https:\/\/www.decimas.com\/blog\/?p=14575"},"modified":"2024-08-23T12:50:18","modified_gmt":"2024-08-23T10:50:18","slug":"melhores-exercicios-para-treinar-sem-equipamento","status":"publish","type":"post","link":"https:\/\/www.decimas.com\/blog\/pt-pt\/melhores-exercicios-para-treinar-sem-equipamento\/","title":{"rendered":"Melhores exerc\u00edcios para treinar sem equipamento"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"14575\" class=\"elementor elementor-14575 elementor-14562\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7663eb2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7663eb2\" 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-33f44c9\" data-id=\"33f44c9\" 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-cbd6eda elementor-widget elementor-widget-text-editor\" data-id=\"cbd6eda\" 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>Quer sentir-se em forma no seu dia a dia? Neste caso, a melhor op\u00e7\u00e3o \u00e9 fazer <a href=\"https:\/\/www.decimas.com\/blog\/es\/que-es-el-entrenamiento-funcional\/\">treino funcional<\/a> sem equipamento. Se o que pretende \u00e9 estar fisicamente em forma, mas n\u00e3o ambiciona tornar-se num atleta de elite, n\u00e3o precisa de nada mais do que o seu corpo para atingir os seus objetivos. Hoje a D\u00e9cimas mostra-lhe todas as chaves para <strong>treinar sem equipamento.<\/strong><\/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-140e9d21 elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"140e9d21\" 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-7bee343c\" data-id=\"7bee343c\" 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-2cdc6d6f elementor-widget elementor-widget-heading\" data-id=\"2cdc6d6f\" 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\u00cdCIAS SOBRE 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-6c51db6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6c51db6\" 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-a3b8ee8\" data-id=\"a3b8ee8\" 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-b5ec67a elementor-widget elementor-widget-text-editor\" data-id=\"b5ec67a\" 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><strong>Quando \u00e9 aconselh\u00e1vel treinar sem equipamento?<\/strong><\/h2><p>Nem toda a gente tem acesso a um gin\u00e1sio, quer por raz\u00f5es financeiras, quer por falta de tempo. E nem toda a gente pode comprar equipamentos de exerc\u00edcio em casa, nalguns casos por raz\u00f5es financeiras e noutros por causa do espa\u00e7o dispon\u00edvel.<\/p><p>Al\u00e9m disso, nem todas as pessoas t\u00eam a mesma capacidade de treinar com equipamento adequado, seja porque o seu n\u00edvel de aptid\u00e3o f\u00edsica \u00e9 mais baixo ou porque existe um problema de sa\u00fade que o desaconselha.<\/p><p>Por conseguinte, pode haver muitas raz\u00f5es pelas quais uma pessoa n\u00e3o pode treinar com equipamento. Nestes casos, \u00e9 aconselh\u00e1vel realizar <strong>rotinas de bodyweight, ou seja, treinos em que se utiliza o peso do pr\u00f3prio corpo<\/strong> para realizar um exerc\u00edcio eficaz.<\/p><h2><strong>Rotina para treinar em casa sem material<\/strong><\/h2><p>Treinar sem equipamento pode ser surpreendentemente eficaz se tiver uma rotina completa que trabalhe a resist\u00eancia, o fortalecimento dos m\u00fasculos e a melhoria da resist\u00eancia cardiovascular. Para tal, \u00e9 necess\u00e1rio um plano global para o seu corpo. Aqui est\u00e3o alguns <strong>exerc\u00edcios para treinar sem equipamento em casa:<\/strong><\/p><h3><strong>Exerc\u00edcios sem material para treino dos membros superiores<\/strong><\/h3><p><strong>Quais s\u00e3o os melhores exerc\u00edcios sem equipamento para a parte superior do corpo?<\/strong> De certeza que j\u00e1 conhece os que lhe mostramos abaixo:<\/p><ul><li><strong>Flex\u00f5es<\/strong>. Este \u00e9 um exerc\u00edcio cl\u00e1ssico que trabalha o peito, os ombros e os tr\u00edceps. Existem varia\u00e7\u00f5es adapt\u00e1veis a todos os n\u00edveis, desde as flex\u00f5es de joelhos at\u00e9 \u00e0s flex\u00f5es com uma s\u00f3 m\u00e3o.<\/li><li><strong>Dips de tr\u00edceps<\/strong>. Com a ajuda de uma cadeira, de um degrau ou de um banco, os dips s\u00e3o excelentes para trabalhar os tr\u00edceps e os ombros.<\/li><li><strong>Pranchas<\/strong>. As pranchas fortalecem o n\u00facleo, incluindo os abdominais, a zona lombar e os obl\u00edquos. Al\u00e9m disso, existem varia\u00e7\u00f5es como a prancha lateral, que tamb\u00e9m s\u00e3o muito eficazes. Para treinar as costas sem equipamento, este exerc\u00edcio \u00e9 b\u00e1sico.<\/li><li><strong>Burpees<\/strong>. Estes exerc\u00edcios combinam uma flex\u00e3o com um salto. S\u00e3o intensos e ajudam a trabalhar todo o corpo, melhorando a resist\u00eancia e a for\u00e7a.<\/li><\/ul><p>Em fun\u00e7\u00e3o do seu n\u00edvel, estes exerc\u00edcios podem ser adaptados \u00e0s suas necessidades. Pode estabelecer uma rotina em que fa\u00e7a todos os exerc\u00edcios, com v\u00e1rias repeti\u00e7\u00f5es de cada um e em modo circuito, ou seja, recome\u00e7ar algumas vezes para tornar o seu treino mais completo.<\/p><h3><strong>Exerc\u00edcios de perna sem material<\/strong><\/h3><p>Se est\u00e1 \u00e0 procura de <strong>exerc\u00edcios para as pernas sem equipamento<\/strong>, aqui est\u00e3o algumas ideias que o ajudar\u00e3o a fortalecer as pernas sem utilizar pesos ou m\u00e1quinas:<\/p><ul><li><strong>Agachamentos.<\/strong> Os agachamentos s\u00e3o essenciais para fortalecer os quadr\u00edceps, os gl\u00fateos e os isquiotibiais. Varia\u00e7\u00f5es como os agachamentos sumo ou os agachamentos com salto adicionam mais intensidade ao seu treino.<\/li><li><strong>Afundos. <\/strong>Os afundos ajudam-no a trabalhar as pernas e os gl\u00fateos e melhoram o seu equil\u00edbrio. Podem ser executados para a frente, para tr\u00e1s ou para os lados, e os resultados a longo prazo s\u00e3o vis\u00edveis.<\/li><li><strong>Eleva\u00e7\u00e3o dos g\u00e9meos. <\/strong>De p\u00e9, elevar os calcanhares fortalece os g\u00e9meos. Este exerc\u00edcio, aparentemente simples, \u00e9 muito eficaz e pode ser intensificado se realizado num degrau.<\/li><li><strong>Ponte de gl\u00fateos.<\/strong> Deite-se de barriga para cima e levante as ancas. Este gesto simples ajuda-o a fortalecer os gl\u00fateos e a zona lombar. Tamb\u00e9m tem muitas varia\u00e7\u00f5es: manter-se na posi\u00e7\u00e3o com o apoio de uma perna e com a outra levantada, etc. O n\u00edvel de dificuldade \u00e9 escolhido por si!<\/li><\/ul><p>Todos estes exerc\u00edcios sem equipamento provam que n\u00e3o \u00e9 necess\u00e1rio equipamento para treinar eficazmente. Com consist\u00eancia e dedica\u00e7\u00e3o, o treino sem equipamento pode contribuir muito para melhorar a sua condi\u00e7\u00e3o f\u00edsica geral.<\/p><p>E se precisar de mais exerc\u00edcios para a sua rotina de treino sem equipamento, veja tamb\u00e9m o v\u00eddeo abaixo:\u00a0<a href=\"https:\/\/www.youtube.com\/watch?v=oTGw-9OoUC8\">https:\/\/www.youtube.com\/watch?v=oTGw-9OoUC8<\/a><\/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-78d53666 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"78d53666\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\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-b841851\" data-id=\"b841851\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\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-47044fa1 elementor-widget elementor-widget-breadcrumbs\" data-id=\"47044fa1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"breadcrumbs.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<p id=\"breadcrumbs\"><span><span><a href=\"https:\/\/www.decimas.com\/blog\/pt-pt\/home\/\">Blog<\/a><\/span><\/span><\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-58e3f67c elementor-widget__width-initial author-box-posts elementor-hidden-mobile elementor-author-box--avatar-yes elementor-author-box--name-yes elementor-author-box--biography-yes elementor-author-box--link-no elementor-widget elementor-widget-custom-author-box\" data-id=\"58e3f67c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"custom-author-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-author-box\">\n\t\t\t\t\t\t\t<div  class=\"elementor-author-box__avatar\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/images.decimas.com\/uploads\/2023\/10\/Foto-perfil-Alberto-1-scaled.jpg?auto=format%2Ccompress&#038;fit=crop&#038;ixlib=php-3.3.0&#038;max-h=300&#038;max-w=300\" alt=\"Alberto Sierra\" loading=\"lazy\">\n\t\t\t\t<\/div>\n\t\t\t\n\t\t\t<div class=\"elementor-author-box__text\">\n\t\t\t\t\t\t\t\t\t<div >\n\t\t\t\t\t\t<h4 class=\"elementor-author-box__name\">\n\t\t\t\t\t\t\tAlberto Sierra\t\t\t\t\t\t<\/h4>\n\t\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-author-box__bio\">\n\t\t\t\t\t\tDirector de centros deportivos y entrenador personal. Gran experiencia en f\u00fatbol, p\u00e1del y entrenamientos de fuerza y resistencia.\t\t\t\t\t<\/div>\n\t\t\t\t                  <div class=\"elementor-author-box__social-date\">\n            <div class=\"elementor-author-box__social-links\">\n                                            <a href=\"https:\/\/instagram.com\/sierratrainer?igshid=NzZhOTFlYzFmZQ==\"><img decoding=\"async\" src=\"https:\/\/seeklogo.com\/images\/I\/instagram-logo-A807AD378B-seeklogo.com.png\" alt=\"instagram\" width=\"20px\" height=\"20px\"><\/a>\n                                        <\/div>\n            <div class=\"elementor-author-box__registered-date\">\n              Autor desde Setembro 2023            <\/div>\n          <\/div>\n        \t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5ee63764 elementor-widget__width-initial author-box-posts elementor-author-box--layout-image-above elementor-author-box--align-center elementor-widget-mobile__width-initial elementor-hidden-desktop elementor-hidden-tablet elementor-author-box--avatar-yes elementor-author-box--name-yes elementor-author-box--biography-yes elementor-author-box--link-no elementor-widget elementor-widget-custom-author-box\" data-id=\"5ee63764\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"custom-author-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-author-box\">\n\t\t\t\t\t\t\t<div  class=\"elementor-author-box__avatar\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/images.decimas.com\/uploads\/2023\/10\/Foto-perfil-Alberto-1-scaled.jpg?auto=format%2Ccompress&#038;fit=crop&#038;ixlib=php-3.3.0&#038;max-h=300&#038;max-w=300\" alt=\"Alberto Sierra\" loading=\"lazy\">\n\t\t\t\t<\/div>\n\t\t\t\n\t\t\t<div class=\"elementor-author-box__text\">\n\t\t\t\t\t\t\t\t\t<div >\n\t\t\t\t\t\t<h4 class=\"elementor-author-box__name\">\n\t\t\t\t\t\t\tAlberto Sierra\t\t\t\t\t\t<\/h4>\n\t\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-author-box__bio\">\n\t\t\t\t\t\tDirector de centros deportivos y entrenador personal. Gran experiencia en f\u00fatbol, p\u00e1del y entrenamientos de fuerza y resistencia.\t\t\t\t\t<\/div>\n\t\t\t\t                  <div class=\"elementor-author-box__social-date\">\n            <div class=\"elementor-author-box__social-links\">\n                                            <a href=\"https:\/\/instagram.com\/sierratrainer?igshid=NzZhOTFlYzFmZQ==\"><img decoding=\"async\" src=\"https:\/\/seeklogo.com\/images\/I\/instagram-logo-A807AD378B-seeklogo.com.png\" alt=\"instagram\" width=\"20px\" height=\"20px\"><\/a>\n                                        <\/div>\n            <div class=\"elementor-author-box__registered-date\">\n              Autor desde Setembro 2023            <\/div>\n          <\/div>\n        \t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\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-4d17f66c elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"4d17f66c\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\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-61b7c418\" data-id=\"61b7c418\" 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-6a8b89b elementor-widget elementor-widget-heading\" data-id=\"6a8b89b\" 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\">Noticias destacadas<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2f19f7a3 entradas elementor-grid-3 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-posts__hover-gradient elementor-widget elementor-widget-posts\" data-id=\"2f19f7a3\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;cards_columns&quot;:&quot;3&quot;,&quot;cards_columns_tablet&quot;:&quot;2&quot;,&quot;cards_columns_mobile&quot;:&quot;1&quot;,&quot;cards_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;cards_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;cards_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.cards\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-cards elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-7555 post type-post status-publish format-standard has-post-thumbnail hentry category-deportes category-consejos-yoga\" role=\"listitem\">\n\t\t\t<div class=\"elementor-post__card\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/www.decimas.com\/blog\/pt-pt\/posturas-basicas-ioga\/\" tabindex=\"-1\" ><div class=\"elementor-post__thumbnail\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/images.decimas.com\/uploads\/2021\/09\/20133533\/Las-10-mejores-posturas-para-iniciarse-en-el-Yoga.jpg\" class=\"attachment-full size-full wp-image-20888\" alt=\"\" srcset=\"https:\/\/images.decimas.com\/uploads\/2021\/09\/20133533\/Las-10-mejores-posturas-para-iniciarse-en-el-Yoga.jpg 1200w, https:\/\/images.decimas.com\/uploads\/2021\/09\/20133533\/Las-10-mejores-posturas-para-iniciarse-en-el-Yoga-300x200.jpg 300w, https:\/\/images.decimas.com\/uploads\/2021\/09\/20133533\/Las-10-mejores-posturas-para-iniciarse-en-el-Yoga-1024x683.jpg 1024w, https:\/\/images.decimas.com\/uploads\/2021\/09\/20133533\/Las-10-mejores-posturas-para-iniciarse-en-el-Yoga-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/div><\/a>\n\t\t\t\t<div class=\"elementor-post__badge\">Deportes<\/div>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/www.decimas.com\/blog\/pt-pt\/posturas-basicas-ioga\/\" >\n\t\t\t\tAs dez melhores posturas para come\u00e7ar a praticar Yoga\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>O Yoga \u00e9 uma forma simples e acess\u00edvel de come\u00e7ar a mover-se mais, melhorar a postura e baixar o stress ao final do dia. N\u00e3o<\/p>\n\t\t<\/div>\n\t\t\t\t\t<div class=\"elementor-post__read-more-wrapper\">\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/www.decimas.com\/blog\/pt-pt\/posturas-basicas-ioga\/\" aria-label=\"Read more about As dez melhores posturas para come\u00e7ar a praticar Yoga\" tabindex=\"-1\" >\n\t\t\tLeer m\u00e1s &gt;\t\t<\/a>\n\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-post__meta-data\">\n\t\t\t\t\t<span class=\"elementor-post-date\">\n\t\t\t20 Janeiro, 2026\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-10026 post type-post status-publish format-standard has-post-thumbnail hentry category-deportes category-entrenamientos category-nutricion-deporte\" role=\"listitem\">\n\t\t\t<div class=\"elementor-post__card\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/www.decimas.com\/blog\/pt-pt\/iniciar-se-no-crossfit-como-fazer-e-conselhos-para-iniciantes\/\" tabindex=\"-1\" ><div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/images.decimas.com\/uploads\/2022\/10\/13111541\/Empezar-en-crossfit-mejores-consejos-para-principiantes.jpg\" class=\"attachment-full size-full wp-image-20840\" alt=\"Empezar en crossfit mejores consejos para principiantes\" srcset=\"https:\/\/images.decimas.com\/uploads\/2022\/10\/13111541\/Empezar-en-crossfit-mejores-consejos-para-principiantes.jpg 1200w, https:\/\/images.decimas.com\/uploads\/2022\/10\/13111541\/Empezar-en-crossfit-mejores-consejos-para-principiantes-300x200.jpg 300w, https:\/\/images.decimas.com\/uploads\/2022\/10\/13111541\/Empezar-en-crossfit-mejores-consejos-para-principiantes-1024x683.jpg 1024w, https:\/\/images.decimas.com\/uploads\/2022\/10\/13111541\/Empezar-en-crossfit-mejores-consejos-para-principiantes-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/div><\/a>\n\t\t\t\t<div class=\"elementor-post__badge\">Deportes<\/div>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/www.decimas.com\/blog\/pt-pt\/iniciar-se-no-crossfit-como-fazer-e-conselhos-para-iniciantes\/\" >\n\t\t\t\tCome\u00e7ar no crossfit: melhores conselhos para principiantes\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>O crossfit \u00e9 viciante: treinos intensos, variedade de exerc\u00edcios e sensa\u00e7\u00e3o de supera\u00e7\u00e3o a cada sess\u00e3o. Mas \u00e9 tamb\u00e9m um desporto exigente e iniciar no<\/p>\n\t\t<\/div>\n\t\t\t\t\t<div class=\"elementor-post__read-more-wrapper\">\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/www.decimas.com\/blog\/pt-pt\/iniciar-se-no-crossfit-como-fazer-e-conselhos-para-iniciantes\/\" aria-label=\"Read more about Come\u00e7ar no crossfit: melhores conselhos para principiantes\" tabindex=\"-1\" >\n\t\t\tLeer m\u00e1s &gt;\t\t<\/a>\n\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-post__meta-data\">\n\t\t\t\t\t<span class=\"elementor-post-date\">\n\t\t\t13 Janeiro, 2026\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-20808 post type-post status-publish format-standard has-post-thumbnail hentry category-sin-categorizar\" role=\"listitem\">\n\t\t\t<div class=\"elementor-post__card\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/www.decimas.com\/blog\/pt-pt\/treino-funcional\/\" tabindex=\"-1\" ><div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/images.decimas.com\/uploads\/2026\/01\/07115835\/%C2%BFQue-es-el-entramiento-funcional-Mejores-ejercicios-para-iniciarse.jpg\" class=\"attachment-full size-full wp-image-20799\" alt=\"\" srcset=\"https:\/\/images.decimas.com\/uploads\/2026\/01\/07115835\/%C2%BFQue-es-el-entramiento-funcional-Mejores-ejercicios-para-iniciarse.jpg 1200w, https:\/\/images.decimas.com\/uploads\/2026\/01\/07115835\/%C2%BFQue-es-el-entramiento-funcional-Mejores-ejercicios-para-iniciarse-300x200.jpg 300w, https:\/\/images.decimas.com\/uploads\/2026\/01\/07115835\/%C2%BFQue-es-el-entramiento-funcional-Mejores-ejercicios-para-iniciarse-1024x683.jpg 1024w, https:\/\/images.decimas.com\/uploads\/2026\/01\/07115835\/%C2%BFQue-es-el-entramiento-funcional-Mejores-ejercicios-para-iniciarse-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/div><\/a>\n\t\t\t\t<div class=\"elementor-post__badge\">Sin categorizar<\/div>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/www.decimas.com\/blog\/pt-pt\/treino-funcional\/\" >\n\t\t\t\tO que \u00e9 o treino funcional? Melhores exerc\u00edcios para iniciar\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>O treino funcional foi convertido numa das rotinas mais completas e efetivas para melhorar a for\u00e7a, mobilidade e a coordena\u00e7\u00e3o. O seu objetivo n\u00e3o \u00e9<\/p>\n\t\t<\/div>\n\t\t\t\t\t<div class=\"elementor-post__read-more-wrapper\">\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/www.decimas.com\/blog\/pt-pt\/treino-funcional\/\" aria-label=\"Read more about O que \u00e9 o treino funcional? Melhores exerc\u00edcios para iniciar\" tabindex=\"-1\" >\n\t\t\tLeer m\u00e1s &gt;\t\t<\/a>\n\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-post__meta-data\">\n\t\t\t\t\t<span class=\"elementor-post-date\">\n\t\t\t7 Janeiro, 2026\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\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-666f3093 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"666f3093\" 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-3c15cb8\" data-id=\"3c15cb8\" 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-48d57df3 elementor-widget elementor-widget-heading\" data-id=\"48d57df3\" 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\">Categor\u00edas<\/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-308339f8 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"308339f8\" 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-16 elementor-top-column elementor-element elementor-element-693022ec\" data-id=\"693022ec\" 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-2220a18b elementor-widget elementor-widget-image\" data-id=\"2220a18b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.decimas.com\/blog\/es\/deportes\/\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"198\" height=\"197\" src=\"https:\/\/images.decimas.com\/uploads\/2023\/08\/Rectangle-29-1.png?auto=format%2Ccompress&amp;ixlib=php-3.3.0\" class=\"attachment-full size-full wp-image-12037\" alt=\"\" srcset=\"https:\/\/images.decimas.com\/uploads\/2023\/08\/Rectangle-29-1.png?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=198 198w, https:\/\/images.decimas.com\/uploads\/2023\/08\/Rectangle-29-1.png?auto=format%2Ccompress&amp;fit=crop&amp;h=150&amp;ixlib=php-3.3.0&amp;w=150 150w\" sizes=\"(max-width: 198px) 100vw, 198px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-243689b1 elementor-widget elementor-widget-heading\" data-id=\"243689b1\" 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\"><a href=\"https:\/\/www.decimas.com\/blog\/es\/deportes\/\">Deportes<\/a><\/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<div class=\"elementor-column elementor-col-16 elementor-top-column elementor-element elementor-element-5d4b7c38\" data-id=\"5d4b7c38\" 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-4b8ffff3 elementor-widget elementor-widget-image\" data-id=\"4b8ffff3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.decimas.com\/blog\/es\/entrenamientos\/\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"198\" height=\"197\" src=\"https:\/\/images.decimas.com\/uploads\/2023\/08\/Rectangle-30-1.png?auto=format%2Ccompress&amp;ixlib=php-3.3.0\" class=\"attachment-full size-full wp-image-12040\" alt=\"\" srcset=\"https:\/\/images.decimas.com\/uploads\/2023\/08\/Rectangle-30-1.png?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=198 198w, https:\/\/images.decimas.com\/uploads\/2023\/08\/Rectangle-30-1.png?auto=format%2Ccompress&amp;fit=crop&amp;h=150&amp;ixlib=php-3.3.0&amp;w=150 150w\" sizes=\"(max-width: 198px) 100vw, 198px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e4abb2 elementor-widget elementor-widget-heading\" data-id=\"e4abb2\" 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\"><a href=\"https:\/\/www.decimas.com\/blog\/es\/entrenamientos\/\">Entrenamientos<\/a><\/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<div class=\"elementor-column elementor-col-16 elementor-top-column elementor-element elementor-element-478df9ad\" data-id=\"478df9ad\" 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-5eb4ebd2 elementor-widget elementor-widget-image\" data-id=\"5eb4ebd2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.decimas.com\/blog\/es\/nutricion-deporte\/\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"198\" height=\"197\" src=\"https:\/\/images.decimas.com\/uploads\/2023\/08\/Rectangle-31-1.png?auto=format%2Ccompress&amp;ixlib=php-3.3.0\" class=\"attachment-full size-full wp-image-12043\" alt=\"\" srcset=\"https:\/\/images.decimas.com\/uploads\/2023\/08\/Rectangle-31-1.png?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=198 198w, https:\/\/images.decimas.com\/uploads\/2023\/08\/Rectangle-31-1.png?auto=format%2Ccompress&amp;fit=crop&amp;h=150&amp;ixlib=php-3.3.0&amp;w=150 150w\" sizes=\"(max-width: 198px) 100vw, 198px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2079d15a elementor-widget elementor-widget-heading\" data-id=\"2079d15a\" 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\"><a href=\"https:\/\/www.decimas.com\/blog\/es\/nutricion-deporte\/\">Nutrici\u00f3n y deporte<\/a><\/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<div class=\"elementor-column elementor-col-16 elementor-top-column elementor-element elementor-element-40b3c4c1\" data-id=\"40b3c4c1\" 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-1344cd73 elementor-widget elementor-widget-image\" data-id=\"1344cd73\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.decimas.com\/blog\/es\/tendencias\/\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"198\" height=\"197\" src=\"https:\/\/images.decimas.com\/uploads\/2023\/08\/Rectangle-32-3.png?auto=format%2Ccompress&amp;ixlib=php-3.3.0\" class=\"attachment-full size-full wp-image-12046\" alt=\"\" srcset=\"https:\/\/images.decimas.com\/uploads\/2023\/08\/Rectangle-32-3.png?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=198 198w, https:\/\/images.decimas.com\/uploads\/2023\/08\/Rectangle-32-3.png?auto=format%2Ccompress&amp;fit=crop&amp;h=150&amp;ixlib=php-3.3.0&amp;w=150 150w\" sizes=\"(max-width: 198px) 100vw, 198px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-22669e50 elementor-widget elementor-widget-heading\" data-id=\"22669e50\" 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\"><a href=\"https:\/\/www.decimas.com\/blog\/es\/tendencias\/\">Tendencias<\/a><\/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<div class=\"elementor-column elementor-col-16 elementor-top-column elementor-element elementor-element-7ce15c75\" data-id=\"7ce15c75\" 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-5251c7b4 elementor-widget elementor-widget-image\" data-id=\"5251c7b4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.decimas.com\/blog\/es\/ideas-regalos\/\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"198\" height=\"197\" src=\"https:\/\/images.decimas.com\/uploads\/2023\/08\/Rectangle-32-1-1.png?auto=format%2Ccompress&amp;ixlib=php-3.3.0\" class=\"attachment-full size-full wp-image-12049\" alt=\"\" srcset=\"https:\/\/images.decimas.com\/uploads\/2023\/08\/Rectangle-32-1-1.png?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=198 198w, https:\/\/images.decimas.com\/uploads\/2023\/08\/Rectangle-32-1-1.png?auto=format%2Ccompress&amp;fit=crop&amp;h=150&amp;ixlib=php-3.3.0&amp;w=150 150w\" sizes=\"(max-width: 198px) 100vw, 198px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4d7457f6 elementor-widget elementor-widget-heading\" data-id=\"4d7457f6\" 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\"><a href=\"https:\/\/www.decimas.com\/blog\/es\/ideas-regalos\/\">Ideas para regalos<\/a><\/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<div class=\"elementor-column elementor-col-16 elementor-top-column elementor-element elementor-element-2d2fe25e\" data-id=\"2d2fe25e\" 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-2c9430a9 elementor-widget elementor-widget-image\" data-id=\"2c9430a9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"198\" height=\"197\" src=\"https:\/\/images.decimas.com\/uploads\/2023\/08\/Rectangle-32-2-1.png?auto=format%2Ccompress&amp;ixlib=php-3.3.0\" class=\"attachment-full size-full wp-image-12052\" alt=\"\" srcset=\"https:\/\/images.decimas.com\/uploads\/2023\/08\/Rectangle-32-2-1.png?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=198 198w, https:\/\/images.decimas.com\/uploads\/2023\/08\/Rectangle-32-2-1.png?auto=format%2Ccompress&amp;fit=crop&amp;h=150&amp;ixlib=php-3.3.0&amp;w=150 150w\" sizes=\"(max-width: 198px) 100vw, 198px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-63978909 elementor-widget elementor-widget-heading\" data-id=\"63978909\" 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\">Resultados deportivos<\/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<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Quer sentir-se em forma no seu dia a dia? Neste caso, a melhor op\u00e7\u00e3o \u00e9 fazer treino funcional sem equipamento. Se o que pretende \u00e9 estar fisicamente em forma, mas n\u00e3o ambiciona tornar-se num atleta de elite, n\u00e3o precisa de nada mais do que o seu corpo para atingir os seus objetivos. Hoje a D\u00e9cimas [&hellip;]<\/p>\n","protected":false},"author":34,"featured_media":14565,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[448],"tags":[],"class_list":["post-14575","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrenamientos"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.6 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Melhores exerc\u00edcios para treinar sem equipamento | D\u00e9cimas<\/title>\n<meta name=\"description\" content=\"O treino funcional sem equipamento \u00e9 uma das melhores op\u00e7\u00f5es para estar em forma em qualquer local. 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