{"id":5728,"date":"2020-11-18T08:47:11","date_gmt":"2020-11-18T08:47:11","guid":{"rendered":"https:\/\/www.decimas.com\/blog?p=5728"},"modified":"2024-08-23T12:26:19","modified_gmt":"2024-08-23T10:26:19","slug":"exercicios-eliminar-celulite","status":"publish","type":"post","link":"https:\/\/www.decimas.com\/blog\/pt-pt\/exercicios-eliminar-celulite\/","title":{"rendered":"3 exerc\u00edcios para eliminar a celulite"},"content":{"rendered":"<p>A vida sedent\u00e1ria e uma alimenta\u00e7\u00e3o pouco saud\u00e1vel costumam provocar um aumento da celulite, a qual s\u00f3 se poder\u00e1 reduzir se se realizar exerc\u00edcio de forma habitual e n\u00e3o se abusar de alimentos que a podem agravar. O segredo para conseguir eliminar a gordura acumulada \u00e9 esquecer dietas, produtos milagrosos e rotinas que n\u00e3o incluem o desporto e cumprir rigorosamente o calend\u00e1rio de exerc\u00edcios estabelecido.<\/p>\n<p>Embora tamb\u00e9m possa aparecer no abd\u00f3men ou nos bra\u00e7os, <strong>as pernas e os gl\u00fateos s\u00e3o as partes do corpo mais afetadas pela celulite<\/strong>. Por isso, uma rotina de exerc\u00edcios espec\u00edficos para a eliminar deve centrar-se nas extremidades inferiores.<\/p>\n<h3>1. Agachamentos<\/h3>\n<p>Um verdadeiro cl\u00e1ssico no combate \u00e0 celulite. Realizar <strong>tr\u00eas s\u00e9ries de 10 ou 12 repeti\u00e7\u00f5es todos os dias<\/strong> oferecer\u00e1 resultados vis\u00edveis em poucas semanas.<\/p>\n<p>O segredo <strong>para evitar les\u00f5es enquanto os praticas \u00e9 adotar a postura adequada<\/strong>; o que, ap\u00f3s se interiorizar todos os passos, \u00e9 bastante f\u00e1cil:<\/p>\n<ul>\n<li>Abrir as pernas para estarem alinhadas com as ancas.<\/li>\n<li>Colocar as pontas dos p\u00e9s ligeiramente para fora.<\/li>\n<li>Descer at\u00e9 uma postura em que os joelhos n\u00e3o ultrapassem a linha do p\u00e9, transferindo o peso do corpo para os calcanhares.<\/li>\n<li>Manter o tronco em linha reta.<\/li>\n<li>Voltar \u00e0 posi\u00e7\u00e3o inicial.<\/li>\n<\/ul>\n<h4><a href=\"https:\/\/www.decimas.com\/pt-pt\/leggings-de-treino-tenth-malla-tape-silicona-mulher-5520103915.html?color=1681\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/assets-decimas-2.s3.amazonaws.com\/uploads\/2020\/11\/mallas-entrenamiento-250x376.jpg\" alt=\"Mallas training Tenth Tape para mujer\" width=\"182\" height=\"273\" \/><\/a><\/h4>\n<p>Uns leggings de training s\u00e3o uma pe\u00e7a de roupa adequada para realizar agachamentos, j\u00e1 que permitem realizar movimentos fluidos.<\/p>\n<p><strong>2. Lunges<\/strong><\/p>\n<p>Os <em>lunges<\/em> s\u00e3o outro exerc\u00edcio cl\u00e1ssico no que diz respeito a tonificar gl\u00fateos e pernas, j\u00e1 que <strong>ajudam a queimar gordura<\/strong>. Um top desportivo transpir\u00e1vel d\u00e1 o conforto necess\u00e1rio para pensar apenas na t\u00e9cnica do exerc\u00edcio.<\/p>\n<h4><a href=\"https:\/\/www.decimas.com\/pt-pt\/top-casual-puma-studio-mulher-pum5200048.html?color=836 \"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/assets-decimas-2.s3.amazonaws.com\/uploads\/2020\/11\/top-deportivo-250x376.jpg\" alt=\"Top deportivo Tenth Seamless para mujer\" width=\"188\" height=\"282\" \/><\/a><\/h4>\n<p>Realizar <strong>os <\/strong><strong><em>lunges<\/em><\/strong> <strong>corretamente \u00e9 importante para n\u00e3o provocar les\u00f5es<\/strong>; s\u00f3 se tem que seguir os seguintes passos:<\/p>\n<ul>\n<li>De p\u00e9, colocar os bra\u00e7os na cintura e dar um passo em frente. O joelho n\u00e3o se deve dobrar a mais de 90 graus e o p\u00e9 tem que estar completamente apoiado no ch\u00e3o.<\/li>\n<li>Dobrar o joelho que ficou atr\u00e1s at\u00e9 quase tocar o ch\u00e3o e apoiar-se na ponta do p\u00e9.<\/li>\n<li>Voltar \u00e0 posi\u00e7\u00e3o inicial.<\/li>\n<li>Repetir, trocando a perna.<\/li>\n<\/ul>\n<p>Para come\u00e7ar, pode-se realizar <strong>12 repeti\u00e7\u00f5es com cada perna<\/strong> e ir aumentando o n\u00famero de repeti\u00e7\u00f5es com o tempo.<\/p>\n<h2>3. Exerc\u00edcios aer\u00f3bicos<\/h2>\n<p>Caminhar, correr, andar de bicicleta, saltar ou dan\u00e7ar s\u00e3o atividades aer\u00f3bicas que <strong>ajudam a perder gordura e,<\/strong> por isso, <strong>reduzem a celulite<\/strong>. Para completar esta rotina di\u00e1ria de exerc\u00edcios, cada pessoa pode escolher o exerc\u00edcio aer\u00f3bico de que mais gosta.<\/p>\n<p>Tanto se se opta por uma aula de grupo como se se prefere faz\u00ea-lo em privado, o segredo do sucesso reside na const\u00e2ncia. Todos os dias, depois das s\u00e9ries de agachamentos e <em>lunges<\/em>, deve-se praticar o exerc\u00edcio aer\u00f3bico escolhido durante aproximadamente uma hora.<\/p>\n<h4><a href=\"https:\/\/www.decimas.com\/pt-pt\/top-casual-puma-studio-mulher-pum5200048.html?color=836 \"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/assets-decimas-2.s3.amazonaws.com\/uploads\/2020\/11\/top-entrenamiento-250x376.jpg\" alt=\"Top Puma Studio Tank para mujer\" width=\"205\" height=\"307\" \/><\/a><\/h4>\n<p>A roupa tem efeitos na motiva\u00e7\u00e3o: eleger um <a href=\"https:\/\/www.decimas.com\/pt-pt\/top-casual-puma-studio-mulher-pum5200048.html?color=836\" target=\"_blank\" rel=\"noopener noreferrer\">top para treinar<\/a> ou umas <a href=\"https:\/\/www.decimas.com\/pt-pt\/sapatilhas-corrida-mulher\" target=\"_blank\" rel=\"noopener noreferrer\">sapatilhas de running<\/a> que nos fa\u00e7am sentir bem pode ser fundamental para alcan\u00e7ar o compromisso pessoal necess\u00e1rio para reduzir a celulite.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A vida sedent\u00e1ria e uma alimenta\u00e7\u00e3o pouco saud\u00e1vel costumam provocar um aumento da celulite, a qual s\u00f3 se poder\u00e1 reduzir se se realizar exerc\u00edcio de forma habitual e n\u00e3o se abusar de alimentos que a podem agravar. O segredo para conseguir eliminar a gordura acumulada \u00e9 esquecer dietas, produtos milagrosos e rotinas que n\u00e3o incluem [&hellip;]<\/p>\n","protected":false},"author":13,"featured_media":5720,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[481],"tags":[],"class_list":["post-5728","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>Exerc\u00edcios para eliminar a celulite<\/title>\n<meta name=\"description\" content=\"Motiva\u00e7\u00e3o, const\u00e2ncia e treino s\u00e3o as palavras-chave para eliminar a celulite. 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