{"id":9637,"date":"2022-04-26T09:01:42","date_gmt":"2022-04-26T07:01:42","guid":{"rendered":"https:\/\/www.decimas.com\/blog?p=9637"},"modified":"2022-07-19T09:17:15","modified_gmt":"2022-07-19T07:17:15","slug":"calistenia-casa","status":"publish","type":"post","link":"https:\/\/www.decimas.com\/blog\/pt-pt\/calistenia-casa\/","title":{"rendered":"Como fazer calistenia em casa?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Como se sabe, a <\/span><b>calistenia <\/b><span style=\"font-weight: 400;\">\u00e9 uma modalidade de exerc\u00edcio f\u00edsico em que se utiliza o pr\u00f3prio peso do corpo, e cujo segredo est\u00e1 na execu\u00e7\u00e3o de movimentos por cadeias musculares.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00c9 um m\u00e9todo de treino que ganhou popularidade nos \u00faltimos tempos, porque nos ajuda a perder gordura, ganhar massa muscular, entre outras vantagens. A boa not\u00edcia \u00e9 que <\/span><b>pode come\u00e7ar a fazer a calistenia em casa de uma forma simples. Quer saber como? <\/b><span style=\"font-weight: 400;\">N\u00f3s explicamos!<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><b>Vantagens de praticar calistenia em casa<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Como dissemos, a calistenia ajuda-o a ficar em forma porque permite perder gordura e ganhar massa muscular. Mas se tamb\u00e9m pratic\u00e1-la em casa, desfrutar\u00e1 de <\/span><b>outros benef\u00edcios:<\/b><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ajuda a trabalhar for\u00e7a f\u00edsica, flexibilidade, agilidade e coordena\u00e7\u00e3o.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pode ser praticada em qualquer lugar (mesmo em casa).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">O investimento nesta pr\u00e1tica \u00e9 m\u00ednimo.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Trabalha-se todo o corpo, o que proporciona resultados em todo o corpo.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ajuda a melhorar a postura corporal.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Permite definir os m\u00fasculos.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00c9 uma rotina de exerc\u00edcios divertida e variada.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Conecta corpo e mente porque requer concentra\u00e7\u00e3o.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduz o stress.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Melhora a auto-estima.<\/span><\/li>\n<\/ul>\n<h2><b>Do que precisa para fazer exerc\u00edcio de calistenia em casa?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Praticar exerc\u00edcios de calistenia em casa n\u00e3o sup\u00f5e grandes gastos. Basta ter <\/span><b>roupas confort\u00e1veis<\/b><span style=\"font-weight: 400;\"> \u200b\u200be adaptar-se ao ambiente. Embora um tapete de exerc\u00edcios tamb\u00e9m n\u00e3o fa\u00e7a mal&#8230;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Como pode imaginar, fazer uma rotina de calistenia em casa n\u00e3o \u00e9 o mesmo que fazer uma rotina de calistenia no gin\u00e1sio. Afinal, \u00e9 pouco prov\u00e1vel que tenha <\/span><b>barras de calistenia em casa<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Com o tempo, poder\u00e1 precisar de <\/span><b>um colete com peso, bandas el\u00e1sticas ou de barras de exerc\u00edcio.<\/b><\/p>\n<p><b>Para iniciar-se na pr\u00e1tica da calistenia em casa basta come\u00e7ar por dominar os exerc\u00edcios b\u00e1sicos<\/b><span style=\"font-weight: 400;\"> para ganhar massa muscular. A partir da\u00ed, estar\u00e1 a expandir os seus horizontes.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"size-medium wp-image-9629 aligncenter\" src=\"https:\/\/images.decimas.com\/uploads\/2022\/04\/ejercicios-de-calistenia-en-casa-1.jpg?auto=format%2Ccompress&#038;fit=crop&#038;h=141&#038;ixlib=php-3.3.0&#038;w=250\" alt=\"ejercicios de calistenia en casa\" srcset=\"https:\/\/images.decimas.com\/uploads\/2022\/04\/ejercicios-de-calistenia-en-casa-1.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=141&amp;ixlib=php-3.3.0&amp;w=250 250w, https:\/\/images.decimas.com\/uploads\/2022\/04\/ejercicios-de-calistenia-en-casa-1.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=68&amp;ixlib=php-3.3.0&amp;w=120 120w, https:\/\/images.decimas.com\/uploads\/2022\/04\/ejercicios-de-calistenia-en-casa-1.jpg?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=700 700w\" sizes=\"(max-width: 250px) 100vw, 250px\" data-recalc-dims=\"1\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><b>3 exerc\u00edcios de calistenia em casa<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">De seguida, apresentamos alguns <\/span><b>exerc\u00edcios de calistenia para principiantes em casa<\/b><span style=\"font-weight: 400;\">. Tome nota!<\/span><\/p>\n<h3><b>Agachamentos\u00a0<\/b><\/h3>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">S\u00e3o exerc\u00edcios b\u00e1sicos e f\u00e1ceis de fazer. <\/span><b>Eles ajudam a tonificar as pernas, n\u00e1degas e abd\u00f3men<\/b><span style=\"font-weight: 400;\">, al\u00e9m de melhorar o equil\u00edbrio e a flexibilidade. Lembre-se: pernas abertas na largura dos quadris e levemente dobradas, costas retas e joelhos que n\u00e3o ultrapassem o limite da ponta dos p\u00e9s ao baixar.<\/span><\/p>\n<h3><b>Eleva\u00e7\u00e3o com cadeira<\/b><\/h3>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">A <\/span><b>ponte para gl\u00fateo<\/b><span style=\"font-weight: 400;\"> \u00e9 um \u00f3timo exerc\u00edcio de calistenia em casa porque trabalha muito bem esta parte do nosso corpo, assim como as pernas e o abd\u00f3men. Para executar este exerc\u00edcio, deve deitar-se de costas, com os bra\u00e7os estendidos em ambos os lados do corpo; joelhos dobrados e p\u00e9s apoiados no ch\u00e3o e afastados na largura do quadril. Levante o quadril at\u00e9 que as costas estejam retas, apoiando apenas as esc\u00e1pulas no ch\u00e3o.<\/span><\/p>\n<h3><b>Prancha<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u00c9 um exerc\u00edcio muito completo, com o qual suportamos todo o peso do nosso corpo e <\/span><b>fortalecemos o abd\u00f3men, pernas, n\u00e1degas, costas, peito e bra\u00e7os. <\/b><span style=\"font-weight: 400;\">Deite-se de bru\u00e7os, posicione os dedos dos p\u00e9s e antebra\u00e7os no ch\u00e3o em um \u00e2ngulo de noventa graus e levante o corpo, mantendo-o o reto pelo maior tempo poss\u00edvel.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">J\u00e1 hav\u00edamos falado sobre <\/span><a href=\"https:\/\/www.decimas.com\/blog\/es\/rutina-de-calistenia-para-principiantes\"><span style=\"font-weight: 400;\">calistenia para iniciantes<\/span><\/a><span style=\"font-weight: 400;\"> no blog da D\u00e9cimas e a partir de agora tamb\u00e9m tem exerc\u00edcios que se pode fazer em casa sem nenhum problema e sem a necessidade de comprar qualquer tipo de material. Sabemos que ir\u00e1 adorar!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Como se sabe, a calistenia \u00e9 uma modalidade de exerc\u00edcio f\u00edsico em que se utiliza o pr\u00f3prio peso do corpo, e cujo segredo est\u00e1 na execu\u00e7\u00e3o de movimentos por cadeias musculares. \u00c9 um m\u00e9todo de treino que ganhou popularidade nos \u00faltimos tempos, porque nos ajuda a perder gordura, ganhar massa muscular, entre outras vantagens. A [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":9622,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[299],"tags":[],"class_list":["post-9637","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-desportos"],"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>Como fazer calistenia em casa? - Blog D\u00e9cimas<\/title>\n<meta name=\"description\" content=\"Sabias que praticar calistenia em casa n\u00e3o requer muitos materiais? Siga as nossas dicas para ficar em forma em casa sem gastar muito.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.decimas.com\/blog\/pt-pt\/calistenia-casa\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Como fazer calistenia em casa?\" \/>\n<meta property=\"og:description\" content=\"Sabias que praticar calistenia em casa n\u00e3o requer muitos materiais? 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