{"id":6827,"date":"2021-05-05T10:35:23","date_gmt":"2021-05-05T08:35:23","guid":{"rendered":"https:\/\/www.decimas.com\/blog?p=6827"},"modified":"2023-01-18T09:49:39","modified_gmt":"2023-01-18T07:49:39","slug":"operacao-biquini-exercicios-queimar-gordura","status":"publish","type":"post","link":"https:\/\/www.decimas.com\/blog\/pt-pt\/operacao-biquini-exercicios-queimar-gordura\/","title":{"rendered":"Opera\u00e7\u00e3o biqu\u00edni: exerc\u00edcios para queimar gordura"},"content":{"rendered":"<p>O t\u00e3o desejado ver\u00e3o aproxima-se. Esta \u00e9poca torna-se numa verdadeira corrida contra o tempo para muitas pessoas, as quais tentam perder os quilos que acumularam durante o inverno para poder exibir a ansiada forma.<\/p>\n<p>A denominada opera\u00e7\u00e3o biqu\u00edni repete-se ano ap\u00f3s ano e na D\u00e9cimas facilitamos-te o trabalho, indicando alguns exerc\u00edcios para queimar gordura. Aproveita o momento para estabelecer novas rotinas no teu estilo de vida e deixar atr\u00e1s as pressas e as dietas milagre. Mantendo uma alimenta\u00e7\u00e3o saud\u00e1vel e sendo constante na pr\u00e1tica de desporto, n\u00e3o ter\u00e1s que voltar a p\u00f4r em marcha outra opera\u00e7\u00e3o biqu\u00edni no futuro. Mas, se este ano ainda precisas de te preparar, continua a ler!<\/p>\n<h2>Rotina de exerc\u00edcios aer\u00f3bicos e anaer\u00f3bicos na tua opera\u00e7\u00e3o biqu\u00edni<\/h2>\n<p>Para conseguir <strong>resultados mais eficazes<\/strong> o ideal \u00e9 que a tua <strong>opera\u00e7\u00e3o biqu\u00edni<\/strong> inclua <strong>exerc\u00edcios aer\u00f3bicos e anaer\u00f3bicos<\/strong>. As rotinas aer\u00f3bicas caracterizam-se por ter menor intensidade, maior dura\u00e7\u00e3o e por ser perfeitas para queimar gordura: caminhadas, running, saltar \u00e0 corda ou andar de bicicleta s\u00e3o excelentes op\u00e7\u00f5es.<\/p>\n<h4><a href=\"https:\/\/www.decimas.com\/pt-pt\/acessorios-de-treino-tenth-comba-homem-6520140502.html?color=860\" target=\"_blank\" rel=\"noopener\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-6798 size-medium\" src=\"https:\/\/images.decimas.com\/uploads\/2021\/04\/comba-ajustable.jpg?auto=format%2Ccompress&#038;fit=crop&#038;h=300&#038;ixlib=php-3.3.0&#038;w=199\" alt=\"Corda ajust\u00e1vel com punhos antideslizantes\" srcset=\"https:\/\/images.decimas.com\/uploads\/2021\/04\/comba-ajustable.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=376&amp;ixlib=php-3.3.0&amp;w=250 250w, https:\/\/images.decimas.com\/uploads\/2021\/04\/comba-ajustable.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=180&amp;ixlib=php-3.3.0&amp;w=120 120w, https:\/\/images.decimas.com\/uploads\/2021\/04\/comba-ajustable.jpg?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=300 300w\" sizes=\"(max-width: 199px) 100vw, 199px\" data-recalc-dims=\"1\" \/><\/a><\/h4>\n<p>A combina\u00e7\u00e3o de treino aer\u00f3bico com <strong>rotinas de tonifica\u00e7\u00e3o ou anaer\u00f3bicas<\/strong> ajudar-te-\u00e1 a <strong>queimar gordura antes<\/strong> e a sentir-te melhor. Dependendo das necessidades, pode-se come\u00e7ar com <strong>sess\u00f5es de 30 minutos<\/strong> <strong>3 vezes por semana<\/strong>, para ir aumentando o ritmo. Com os exerc\u00edcios anaer\u00f3bicos conseguir\u00e1s <strong>um maior consumo de energia<\/strong> em descanso e ativar\u00e1s o <strong>metabolismo basal<\/strong>. Vejamos alguns <strong>exerc\u00edcios para queimar gordura<\/strong> de acordo com a zona do corpo que quiseres trabalhar.<\/p>\n<h3>Pernas e gl\u00fateos firmes com agachamentos<\/h3>\n<p>N\u00e3o h\u00e1 opera\u00e7\u00e3o biqu\u00edni sem <strong>uns bons agachamentos<\/strong>. Trata-se de um <strong>exerc\u00edcio muito eficaz para treinar pernas, gl\u00fateos e abdominais. Para serem 100% efetivos controla <\/strong><strong>a postura<\/strong>: os joelhos n\u00e3o devem estar para dentro nem ultrapassar os dedos dos p\u00e9s. Inclui os agachamentos na tua opera\u00e7\u00e3o biqu\u00edni e comprova como queimas gordura e crias m\u00fasculo ao mesmo tempo. Veste as tuas leggings capri e desfruta da sess\u00e3o.<\/p>\n<h4><a href=\"https:\/\/www.decimas.com\/pt-pt\/leggings-running-tenth-capri-aop-capsula-mulher-5520150101.html?color=1067\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" class=\"aligncenter wp-image-6807 size-medium\" src=\"https:\/\/images.decimas.com\/uploads\/2021\/04\/mallas-capri.jpg?auto=format%2Ccompress&#038;fit=crop&#038;h=300&#038;ixlib=php-3.3.0&#038;w=199\" alt=\"Legging Tenth capri AOP para mulher\" srcset=\"https:\/\/images.decimas.com\/uploads\/2021\/04\/mallas-capri.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=376&amp;ixlib=php-3.3.0&amp;w=250 250w, https:\/\/images.decimas.com\/uploads\/2021\/04\/mallas-capri.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=180&amp;ixlib=php-3.3.0&amp;w=120 120w, https:\/\/images.decimas.com\/uploads\/2021\/04\/mallas-capri.jpg?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=300 300w\" sizes=\"(max-width: 199px) 100vw, 199px\" data-recalc-dims=\"1\" \/><\/a><\/h4>\n<h3>Flex\u00f5es: exerc\u00edcios para uns bra\u00e7os tonificados<\/h3>\n<p>As <strong>flex\u00f5es ou puh-ups<\/strong> n\u00e3o podem faltar na nossa opera\u00e7\u00e3o biqu\u00edni. Para al\u00e9m de exercitar os peitorais, as <strong>flex\u00f5es tonificam os<\/strong> <strong>tr\u00edceps<\/strong> definindo o bra\u00e7o e conseguindo essa forma de que tanto gostamos.<\/p>\n<h4><a href=\"https:\/\/www.decimas.com\/pt-pt\/calcoes-running-tenth-paneles-mesh-sh-mulher-5721103906.html?color=972\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" class=\"aligncenter wp-image-6810 size-medium\" src=\"https:\/\/images.decimas.com\/uploads\/2021\/04\/shorts-tenth.jpg?auto=format%2Ccompress&#038;fit=crop&#038;h=300&#038;ixlib=php-3.3.0&#038;w=199\" alt=\"Shorts Tenth paneles Mesh para mulher\" srcset=\"https:\/\/images.decimas.com\/uploads\/2021\/04\/shorts-tenth.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=376&amp;ixlib=php-3.3.0&amp;w=250 250w, https:\/\/images.decimas.com\/uploads\/2021\/04\/shorts-tenth.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=180&amp;ixlib=php-3.3.0&amp;w=120 120w, https:\/\/images.decimas.com\/uploads\/2021\/04\/shorts-tenth.jpg?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=300 300w\" sizes=\"(max-width: 199px) 100vw, 199px\" data-recalc-dims=\"1\" \/><\/a><\/h4>\n<p>Mas isso n\u00e3o \u00e9 tudo. As flex\u00f5es contribuem tamb\u00e9m para fortalecer os m\u00fasculos do tronco e as pernas. Prepara-te para a tua pr\u00e1tica com uns cal\u00e7\u00f5es com leggings incorporadas e uma t-shirt de fitness.<\/p>\n<p><a href=\"https:\/\/www.decimas.com\/pt-pt\/t-shirt-de-treino-tenth-nothing-elasticos-mulher-5520065809.html?color=882\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-6795 size-medium\" src=\"https:\/\/images.decimas.com\/uploads\/2021\/04\/camiseta-training.jpg?auto=format%2Ccompress&#038;fit=crop&#038;h=300&#038;ixlib=php-3.3.0&#038;w=199\" alt=\"Shorts Tenth paneles Mesh para mulher\" srcset=\"https:\/\/images.decimas.com\/uploads\/2021\/04\/camiseta-training.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=376&amp;ixlib=php-3.3.0&amp;w=250 250w, https:\/\/images.decimas.com\/uploads\/2021\/04\/camiseta-training.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=180&amp;ixlib=php-3.3.0&amp;w=120 120w, https:\/\/images.decimas.com\/uploads\/2021\/04\/camiseta-training.jpg?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=300 300w\" sizes=\"(max-width: 199px) 100vw, 199px\" data-recalc-dims=\"1\" \/><\/a><\/p>\n<h3>Exerc\u00edcios para um abd\u00f3men firme e um ventre liso<\/h3>\n<p>O abd\u00f3men \u00e9 a parte do corpo que mais preocupa tanto homens como mulheres. A <strong>pr\u00e1tica frequente destes dois exerc\u00edcios<\/strong> ajudar\u00e1 a que o teu ventre esteja mais firme:<\/p>\n<p><strong>&#8211; Prancha ou abdominal isom\u00e9trico<\/strong>. Este exerc\u00edcio consiste em manter, durante um per\u00edodo de tempo, toda a parte central do corpo r\u00edgida. Presta aten\u00e7\u00e3o \u00e0 <strong>contra\u00e7\u00e3o da parede abdominal<\/strong> e sente a tens\u00e3o nessa zona. Elege crop tops para o teu treino e poder\u00e1s ver como os m\u00fasculos do teu abd\u00f3men se contraem. Come\u00e7a por 30 segundos com intervalos de descanso, para ir aumentando progressivamente.<\/p>\n<h4><strong><a href=\"https:\/\/www.decimas.com\/pt-pt\/t-shirt-running-tenth-crop-espalda-mesh-mulher-5520110201.html?color=874\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-6801 size-medium\" src=\"https:\/\/images.decimas.com\/uploads\/2021\/04\/crop-top.jpg?auto=format%2Ccompress&#038;fit=crop&#038;h=300&#038;ixlib=php-3.3.0&#038;w=199\" alt=\"Crop top Tenth Mesh para mulher\" srcset=\"https:\/\/images.decimas.com\/uploads\/2021\/04\/crop-top.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=376&amp;ixlib=php-3.3.0&amp;w=250 250w, https:\/\/images.decimas.com\/uploads\/2021\/04\/crop-top.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=180&amp;ixlib=php-3.3.0&amp;w=120 120w, https:\/\/images.decimas.com\/uploads\/2021\/04\/crop-top.jpg?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=300 300w\" sizes=\"(max-width: 199px) 100vw, 199px\" data-recalc-dims=\"1\" \/><\/a><\/strong><\/h4>\n<p><strong>&#8211; Levantamentos de pernas<\/strong>. Inicia-se<strong> deitado no ch\u00e3o<\/strong> para <strong>levantar as pernas esticadas<\/strong> num \u00e2ngulo de 90 graus. Recorre a um tapete para conseguir uma postura mais c\u00f3moda. Estando as pernas levantadas, vai descendo as pernas com um <strong>movimento controlado<\/strong>, n\u00e3o demasiado r\u00e1pido e sem tocar o ch\u00e3o. Come\u00e7a por s\u00e9ries de 10 repeti\u00e7\u00f5es para ir aumentando. Este exerc\u00edcio, al\u00e9m de fortalecer os abdominais, tamb\u00e9m trabalha os m\u00fasculos obl\u00edquos e os quadr\u00edceps.<\/p>\n<h4><a href=\"https:\/\/www.decimas.com\/pt-pt\/acessorios-yoga-tenth-esterilla-mulher-46-48-5721140500.html?color=836\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-6804 size-medium\" src=\"https:\/\/images.decimas.com\/uploads\/2021\/04\/esterilla-tenth.jpg?auto=format%2Ccompress&#038;fit=crop&#038;h=300&#038;ixlib=php-3.3.0&#038;w=199\" alt=\"Tapete de yoga Tenth\" srcset=\"https:\/\/images.decimas.com\/uploads\/2021\/04\/esterilla-tenth.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=376&amp;ixlib=php-3.3.0&amp;w=250 250w, https:\/\/images.decimas.com\/uploads\/2021\/04\/esterilla-tenth.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=180&amp;ixlib=php-3.3.0&amp;w=120 120w, https:\/\/images.decimas.com\/uploads\/2021\/04\/esterilla-tenth.jpg?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=300 300w\" sizes=\"(max-width: 199px) 100vw, 199px\" data-recalc-dims=\"1\" \/><\/a><\/h4>\n","protected":false},"excerpt":{"rendered":"<p>O t\u00e3o desejado ver\u00e3o aproxima-se. Esta \u00e9poca torna-se numa verdadeira corrida contra o tempo para muitas pessoas, as quais tentam perder os quilos que acumularam durante o inverno para poder exibir a ansiada forma. A denominada opera\u00e7\u00e3o biqu\u00edni repete-se ano ap\u00f3s ano e na D\u00e9cimas facilitamos-te o trabalho, indicando alguns exerc\u00edcios para queimar gordura. Aproveita [&hellip;]<\/p>\n","protected":false},"author":18,"featured_media":6814,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[481],"tags":[],"class_list":["post-6827","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 v27.2) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Opera\u00e7\u00e3o biqu\u00edni: exerc\u00edcios para queimar gordura<\/title>\n<meta name=\"description\" content=\"Opera\u00e7\u00e3o biqu\u00edni em marcha. Rotina de exerc\u00edcios para queimar gordura e h\u00e1bitos salud\u00e1veis para exibir silhueta este ver\u00e3o. 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