{"id":120,"date":"2013-12-23T14:55:41","date_gmt":"2013-12-23T14:55:41","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?page_id=120"},"modified":"2021-08-23T04:37:12","modified_gmt":"2021-08-23T03:37:12","slug":"ubungen","status":"publish","type":"page","link":"https:\/\/ginasiovirtual.com\/de\/treino\/exercicios\/","title":{"rendered":"\u00dcbungsliste"},"content":{"rendered":"<h2><strong>Uma compila\u00e7\u00e3o de uma enorme variedade de exerc\u00edcios<\/strong><\/h2>\n<p>Sem ideias para que exerc\u00edcios utilizar no teu pr\u00f3ximo plano de treino?<\/p>\n<p>Tens aqui a solu\u00e7\u00e3o.<\/p>\n<p>Com uma enorme variedade de exerc\u00edcios para cada grupo muscular, e uma imagem ilustrativa para saberes como os executar, ideias n\u00e3o te v\u00e3o faltar.<\/p>\n<hr \/>\n<h2 style=\"text-align: left;\"><strong>Brust<\/strong><\/h2>\n<ul>\n<li><a title=\"Er\u00f6ffnungen\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas\/\">Er\u00f6ffnungen<\/a><\/li>\n<li><a title=\"Schr\u00e4ge \u00d6ffnungen\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-inclinadas\/\">Schr\u00e4ge \u00d6ffnungen<\/a><\/li>\n<li><a title=\"Kabel\u00f6ffnungen\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-cabos\/\">Kabel\u00f6ffnungen<\/a><\/li>\n<li><a title=\"Kabel\u00f6ffnungen abgelehnt\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-cabos-declinado\/\">Kabel\u00f6ffnungen abgelehnt<\/a><\/li>\n<li><a title=\"PeckDeck\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peck-deck\/\">PeckDeck<\/a><\/li>\n<li><a title=\"Kurzhantel-Brustpresse\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-halter\/\">Kurzhantel-Brustpresse<\/a><\/li>\n<li><a title=\"Schr\u00e4ge Brustpresse\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-inclinado\/\">Schr\u00e4ge Brustpresse<\/a><\/li>\n<li><a title=\"Schr\u00e4g-Brustpresse\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-inclinado-maquina\/\">Schr\u00e4g-Brustpresse (Brustpresse)<\/a><\/li>\n<li><a title=\"Flaches Bankdr\u00fccken\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\">Flaches Bankdr\u00fccken<\/a><\/li>\n<li><a title=\"Schr\u00e4gbankpresse\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-inclinado\/\">Schr\u00e4gbankpresse<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-declinado\/\" data-schema-attribute=\"\">Bankdr\u00fccken ablehnen<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-de-peito-inclinado-unilateral\/\"  rel=\"noopener\" data-schema-attribute=\"\">Einseitiges Schr\u00e4g-Brustdr\u00fccken<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pullover-com-halter\/\"  rel=\"noopener\" data-schema-attribute=\"\">Hantelpullover<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/fundos-com-peso\/\"  rel=\"noopener\" data-schema-attribute=\"\">Gewichtete Fonds<\/a><\/li>\n<\/ul>\n<h2 style=\"text-align: left;\"><strong>Zur\u00fcck<\/strong><\/h2>\n<ul>\n<li><a title=\"Erhebungen\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes\/\">Erhebungen<\/a><\/li>\n<li><a title=\"Klimmz\u00fcge Kurzer Griff\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes-pega-curta\/\">Eleva\u00e7\u00f5es Pega Curta<\/a><\/li>\n<li><a title=\"T-Reihe\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-t\/\">T-Reihe<\/a><\/li>\n<li><a title=\"Langhantelrudern\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-barra\/\">Langhantelrudern<\/a><\/li>\n<li><a title=\"Hantelrudern\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-halter\/\">Hantelrudern<\/a><\/li>\n<li><a title=\"Hohe Maschinenreihe\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-alta-maquina\/\">Hohe Maschinenreihe<\/a><\/li>\n<li><a title=\"Maschinelle Sitzreihe\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/\">Maschinelle Sitzreihe<\/a><\/li>\n<li><a title=\"Eigengewicht\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\">Eigengewicht<\/a><\/li>\n<li><a title=\"Pulldown-Maschine\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\">Pulldown-Maschine<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto-com-halteres\/\"  rel=\"noopener\" data-schema-attribute=\"\">Kreuzheben mit Hanteln<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-alta-na-polia-alternada\/\"  rel=\"noopener\" data-schema-attribute=\"\">Hohes Rudern auf der Wechselrolle<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/hiperextensoes\/\"  rel=\"noopener\" data-schema-attribute=\"\">Hyperextensionen<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pullover-com-halter\/\"  rel=\"noopener\" data-schema-attribute=\"\">Hantelpullover<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes-com-peso-e-pega-curta\/\"  rel=\"noopener\" data-schema-attribute=\"\">Hebt mit Gewicht und kurzem Griff<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes-com-pega-larga\/\"  rel=\"noopener\" data-schema-attribute=\"\">Hebehilfen mit breitem Griff<\/a><\/li>\n<\/ul>\n<h2 style=\"text-align: left;\"><strong>Beine<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\">Hocken<\/a><\/li>\n<li><a title=\"Dr\u00fccken Sie\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\">Dr\u00fccken Sie<\/a><\/li>\n<li><a title=\"Ausfallschritte\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\">Ausfallschritte mit Kurzhanteln<\/a><\/li>\n<li><a title=\"Beinverl\u00e4ngerung\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\">Beinverl\u00e4ngerung<\/a><\/li>\n<li><a title=\"Beinbeuger\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\">Beinbeuger<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento-com-halteres\/\"  rel=\"noopener\" data-schema-attribute=\"\">Kniebeugen mit Kurzhanteln<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto-com-halteres-e-pernas-semi-esticadas\/\"  rel=\"noopener\" data-schema-attribute=\"\">Kreuzheben mit Kurzhanteln und halbgestreckten Beinen<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/step-up-com-halteres\/\"  rel=\"noopener\" data-schema-attribute=\"\">Steigern Sie mit Hanteln<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto-sumo-2\/\" data-schema-attribute=\"\">Saft-Eigengewicht<\/a><\/li>\n<li><a title=\"Ges\u00e4\u00dfbr\u00fccke\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/ponte\/\"  rel=\"noopener\" data-schema-attribute=\"\">Ges\u00e4\u00dfbr\u00fccke<\/a><\/li>\n<li><a title=\"Kreuzheben mit Fallstange\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto-com-trap-bar\/\"  rel=\"noopener\" data-schema-attribute=\"\">Kreuzheben mit Fallstange<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges-com-barra\/\"  rel=\"noopener\" data-schema-attribute=\"\">Ausfallschritte mit der Langhantel<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto-romeno-com-barra\/\"  rel=\"noopener\" data-schema-attribute=\"\">Rum\u00e4nisches Langhantel-Kreuzheben<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento-com-uma-perna\/\"  rel=\"noopener\" data-schema-attribute=\"\">Einbeinige Kniebeuge<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/hip-thrust\/\"  rel=\"noopener\" data-schema-attribute=\"\">H\u00fcftsto\u00df<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento-bulgaro-2\/\"  rel=\"noopener\" data-schema-attribute=\"\">Bulgarische Kniebeuge<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/peso-morto-romeno-com-halteres\/\"  rel=\"noopener\" data-schema-attribute=\"\">Rum\u00e4nisches Kreuzheben mit Kurzhanteln<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/farmers-walk\/\"  rel=\"noopener\" data-schema-attribute=\"\">Farmer&#8217;s Walk<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento-com-um-halter\/\"  rel=\"noopener\" data-schema-attribute=\"\">Kniebeugen mit einer Hantel<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/?page_id=38529&amp;preview=true\"  rel=\"noopener\" data-schema-attribute=\"\">Maschinelle Entf\u00fchrer<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento-frontal\/\" data-schema-attribute=\"\">Frontkniebeuge<\/a><\/li>\n<li><a title=\"Squat-Hack\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento-hack\/\"  rel=\"noopener\" data-schema-attribute=\"\">Squat-Hack<\/a><\/li>\n<\/ul>\n<h2 style=\"text-align: left;\"><strong>Schultern<\/strong><\/h2>\n<ul>\n<li><a title=\"Arnold Press\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/arnold-press\/\">Arnold Press<\/a><\/li>\n<li><a title=\"Neckholder-Fronten\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/frontais\/\">Fronten<\/a><\/li>\n<li><a title=\"Halfterseiten\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\">Seiten<\/a><\/li>\n<li><a title=\"Milit\u00e4rpresse\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-militar\/\">Milit\u00e4rpresse<\/a><\/li>\n<li><a title=\"Neckholder-Schulterdr\u00fccken\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\">Neckholder-Schulterdr\u00fccken<\/a><\/li>\n<li><a title=\"Hohe Reihe\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-alta\/\">Hohe Reihe<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-invertidas\/\"  rel=\"noopener\" data-schema-attribute=\"\">Umgekehrte \u00d6ffnungen<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-com-cabo-unilateral\/\"  rel=\"noopener\" data-schema-attribute=\"\">Seiten mit einseitigem Kabel<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/puxada-com-cabos-inclinado\/\"  rel=\"noopener\" data-schema-attribute=\"\">Schr\u00e4gseilzug<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-lateral-com-halter\/\"  rel=\"noopener\" data-schema-attribute=\"\">Seitliche Verl\u00e4ngerung der Hantel<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-de-bicep-com-press-de-ombros\/\"  rel=\"noopener\" data-schema-attribute=\"\">Bizepscurl mit Schulterdr\u00fccken<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-de-ombros-unilateral\/\"  rel=\"noopener\" data-schema-attribute=\"\">Einseitiges Schulterdr\u00fccken<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/puxada-frontal\/\"  rel=\"noopener\" data-schema-attribute=\"\">Frontzug<\/a><\/li>\n<\/ul>\n<h2 style=\"text-align: left;\"><strong>B\u00edceps<\/strong><\/h2>\n<ul>\n<li><a title=\"Bizepshalter-Konzentrat\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-halter-concentrado\/\">Bizepshalter-Konzentrat<\/a><\/li>\n<li><a title=\"Bizeps-Konzentrationsbank\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-concentrado-banco\/\">Bizeps-Konzentrationsbank<\/a><\/li>\n<li><a title=\"Bizepskabel\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-cabos\/\">Bizepskabel<\/a><\/li>\n<li><a title=\"Bizeps-Barcurl\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\">Bizeps-Barcurl<\/a><\/li>\n<li><a title=\"Halter-Bizeps-Curl\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-halter\/\">Halter-Bizeps-Curl<\/a><\/li>\n<li><a title=\"Klimmz\u00fcge Kurzer Griff\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes-pega-curta\/\">Eleva\u00e7\u00f5es Pega Curta<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-martelo\/\"  rel=\"noopener\" data-schema-attribute=\"\">Lockenhammer<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-de-bicep-com-halteres-e-banda\/\"  rel=\"noopener\" data-schema-attribute=\"\">Curl de b\u00edcep com halter e banda de resist\u00eancia<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/drag-curl-com-barra\/\"  rel=\"noopener\" data-schema-attribute=\"\">Ziehen Sie den Curl mit der Leiste<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-de-bicep-com-press-de-ombros\/\"  rel=\"noopener\" data-schema-attribute=\"\">Curl de b\u00edcep com press de ombro<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-de-biceps-inclinado\/\"  rel=\"noopener\" data-schema-attribute=\"\">Schr\u00e4ger Bizepscurl<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes-com-peso-e-pega-curta\/\"  rel=\"noopener\" data-schema-attribute=\"\">Hebt mit Gewicht und kurzem Griff<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-concentrado-na-maquina\/\"  rel=\"noopener\" data-schema-attribute=\"\">B\u00edcep concentrado na m\u00e1quina<\/a><\/li>\n<\/ul>\n<h2 style=\"text-align: left;\"><strong>Tr\u00edceps<\/strong><\/h2>\n<ul>\n<li><a title=\"Bankdr\u00fccken mit kurzem Griff\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-pega-curta\/\">Bankdr\u00fccken mit kurzem Griff<\/a><\/li>\n<li><a title=\"Mittel\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/fundos\/\">Mittel<\/a><\/li>\n<li><a title=\"Trizeps zur Stirnstange\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/tricep-a-testa-barra\/\">Trizeps zur Stirnstange<\/a><\/li>\n<li><a title=\"Trizeps-Streckger\u00e4t\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/\">Trizeps-Streckger\u00e4t<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-com-halteres-deitado\/\"  rel=\"noopener\" data-schema-attribute=\"\">Extens\u00e3o deitado com halteres<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-com-halteres-e-pega-curta\/\"  rel=\"noopener\" data-schema-attribute=\"\">Kurzhanteldr\u00fccken und kurzer Griff<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-de-triceps-com-cabos-superior\/\"  rel=\"noopener\" data-schema-attribute=\"\">Trizepsstreckung am oberen Kabelzug<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/fundos-com-peso\/\"  rel=\"noopener\" data-schema-attribute=\"\">Gewichtete Fonds<\/a><\/li>\n<\/ul>\n<h2 style=\"text-align: left;\"><strong>Abs<\/strong><\/h2>\n<ul>\n<li><a title=\"Klassischer Bauchmuskel\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominal-classico\/\">Klassischer Bauchmuskel<\/a><\/li>\n<li><a title=\"Unterst\u00fctzter Schr\u00e4glagen-Sit-up\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominal-inclinado-apoiado\/\">Unterst\u00fctzter Schr\u00e4glagen-Sit-up<\/a><\/li>\n<li><a title=\"Abdominal-Klappmesser\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominal-jack-knife\/\">Abdominal-Klappmesser<\/a><\/li>\n<li><a title=\"Seitlicher Bauch\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominal-lateral\/\">Seitlicher Bauch<\/a><\/li>\n<li><a title=\"Abwechselnder seitlicher Bauch\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominal-lateral-alternado\/\">Abwechselnder seitlicher Bauch<\/a><\/li>\n<li><a title=\"Modawalk Abdominal\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominal-modawalk\/\">Modawalk Abdominal<\/a><\/li>\n<li><a title=\"V-Up-Bauch\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominal-v\/\">V-Up<\/a><\/li>\n<li><a title=\"Beinheben\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-pernas\/\">Beinheben<\/a><\/li>\n<li><a title=\"Teilweises Beinheben\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-pernas-parcial\/\">Teilweises Beinheben<\/a><\/li>\n<li><a title=\"Schwindung\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/encolhimento\/\">FS-Schrumpfung<\/a><\/li>\n<li><a title=\"Beinverl\u00e4ngerung\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-perna\/\">Beinverl\u00e4ngerung<\/a><\/li>\n<li><a title=\"Planke\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prancha-2\/\">Planke<\/a><\/li>\n<li><a title=\"Abwechselnde Planke\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prancha\/\">Prancha\u00a0Alternada<\/a><\/li>\n<li><a title=\"Planke mit Lift\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prancha-com-elevacao\/\">Planke mit Lift<\/a><\/li>\n<li><a title=\"Beinrotation\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/rotacao-pernas\/\">Beinrotation<\/a><\/li>\n<li><a title=\"Seitliche Rotation\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/rotacao-lateral\/\">Seitliche Rotation<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-das-pernas-em-suspensao\/\"  rel=\"noopener\" data-schema-attribute=\"\">Aufgeh\u00e4ngtes Beinheben<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominais-sentado\/\"  rel=\"noopener\" data-schema-attribute=\"\">Sit-Ups im Sitzen<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominais-com-corda\/\"  rel=\"noopener\" data-schema-attribute=\"\">Seil knirscht<\/a><\/li>\n<\/ul>\n<h2 style=\"text-align: left;\"><strong>Verschiedenes<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/shrugs-com-barra\/\"  rel=\"noopener\" data-schema-attribute=\"\">Barbell zuckt mit den Schultern<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/gemeos-na-prensa\/\"  rel=\"noopener\" data-schema-attribute=\"\">Zwillinge in der Presse<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/puxada-frontal\/\"  rel=\"noopener\" data-schema-attribute=\"\">Frontzug<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/hiperextensoes\/\"  rel=\"noopener\" data-schema-attribute=\"\">Hyperextensionen<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-de-gemeos-em-maquina-sentado\/\"  rel=\"noopener\" data-schema-attribute=\"\">Wadenheben mit Maschine im Sitzen<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-de-gemeos-em-maquina\/\"  rel=\"noopener\" data-schema-attribute=\"\">Wadenverl\u00e4ngerung an der Maschine<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-de-gemeos-em-pe-com-halteres\/\"  rel=\"noopener\" data-schema-attribute=\"\">Wadenstrecker im Stehen mit Kurzhanteln<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/swings\/\"  rel=\"noopener\" data-schema-attribute=\"\">Schaukeln<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/thrusters\/\"  rel=\"noopener\" data-schema-attribute=\"\">Triebwerke<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Uma compila\u00e7\u00e3o de uma enorme variedade de exerc\u00edcios Sem ideias para que exerc\u00edcios utilizar no teu pr\u00f3ximo plano de treino? Tens aqui a solu\u00e7\u00e3o. Com [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":0,"parent":22,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_seopress_titles_title":"Variedade de Exerc\u00edcios para Todo o Corpo","_seopress_titles_desc":"Descobre exerc\u00edcios variados para cada m\u00fasculo, com instru\u00e7\u00f5es e imagens. 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href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-cabos\/&quot;&gt;Aberturas Cabos&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Aberturas Cabos Declinado&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-cabos-declinado\/&quot;&gt;Aberturas Cabos Declinado&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Peck-Deck&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/peck-deck\/&quot;&gt;Peck-Deck&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Press Peito Halter&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-halter\/&quot;&gt;Press Peito Halter&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Press Peito Inclinado&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-inclinado\/&quot;&gt;Press Peito Inclinado&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Press Peito Inclinado Maquina&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-inclinado-maquina\/&quot;&gt;Press Peito Inclinado Maquina (Chest Press)&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Supino Plano&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/&quot;&gt;Supino Plano&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Supino Inclinado&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-inclinado\/&quot;&gt;Supino Inclinado&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-declinado\/&quot; data-schema-attribute=&quot;&quot;&gt;Supino Declinado&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-de-peito-inclinado-unilateral\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Press de peito inclinado unilateral&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/pullover-com-halter\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Pullover com halter&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/fundos-com-peso\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Fundos com peso&lt;\/a&gt;&lt;\/li&gt;\r\n&lt;\/ul&gt;\r\n&lt;h2 style=&quot;text-align: left;&quot;&gt;&lt;strong&gt;Costas&lt;\/strong&gt;&lt;\/h2&gt;\r\n&lt;ul&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Eleva&ccedil;&otilde;es&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes\/&quot;&gt;Eleva&ccedil;&otilde;es&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Eleva&ccedil;&otilde;es Pega curta&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes-pega-curta\/&quot;&gt;Eleva&ccedil;&otilde;es Pega Curta&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Remada T&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-t\/&quot;&gt;Remada T&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Remada com Barra&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-barra\/&quot;&gt;Remada com Barra&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Remada com Halter&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-halter\/&quot;&gt;Remada com Halter&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Remada Alta Maquina&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-alta-maquina\/&quot;&gt;Remada Alta Maquina&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Remada Sentada Maquina&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/&quot;&gt;Remada Sentada Maquina&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Peso-Morto&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/&quot;&gt;Peso-Morto&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Pulldown Maquina&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/&quot;&gt;Pulldown Maquina&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto-com-halteres\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Peso morto com halteres&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-alta-na-polia-alternada\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Remada alta na polia alternada&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/hiperextensoes\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Hiperextens&otilde;es&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/pullover-com-halter\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Pullover com halter&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes-com-peso-e-pega-curta\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Eleva&ccedil;&otilde;es com peso e pega curta&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes-com-pega-larga\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Eleva&ccedil;&otilde;es com pega larga&lt;\/a&gt;&lt;\/li&gt;\r\n&lt;\/ul&gt;\r\n&lt;h2 style=&quot;text-align: left;&quot;&gt;&lt;strong&gt;Pernas&lt;\/strong&gt;&lt;\/h2&gt;\r\n&lt;ul&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/&quot;&gt;Agachamento&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Prensa&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/&quot;&gt;Prensa&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Lunges&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/&quot;&gt;Lunges com halteres&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Leg-Extension&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/&quot;&gt;Leg Extension&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Leg-Curl&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/&quot;&gt;Leg Curl&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento-com-halteres\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Agachamento com halteres&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto-com-halteres-e-pernas-semi-esticadas\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Peso morto com halteres e pernas semi esticadas&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/step-up-com-halteres\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Step Up com halteres&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto-sumo-2\/&quot; data-schema-attribute=&quot;&quot;&gt;Peso morto sumo&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Ponte para gl&uacute;teos&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/ponte\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Ponte para gl&uacute;teos&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Peso morto com trap bar&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto-com-trap-bar\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Peso morto com trap bar&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges-com-barra\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Lunges com barra&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto-romeno-com-barra\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Peso morto romeno com barra&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento-com-uma-perna\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Agachamento com uma perna&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/hip-thrust\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Hip Thrust&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento-bulgaro-2\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Agachamento b&uacute;lgaro&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/peso-morto-romeno-com-halteres\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Peso morto romeno com halteres&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/farmers-walk\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Farmer's Walk&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento-com-um-halter\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Agachamento com um halter&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/?page_id=38529&amp;amp;preview=true&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Abdutores em m&aacute;quina&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento-frontal\/&quot; data-schema-attribute=&quot;&quot;&gt;Agachamento frontal&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Agachamento Hack&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento-hack\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Agachamento Hack&lt;\/a&gt;&lt;\/li&gt;\r\n&lt;\/ul&gt;\r\n&lt;h2 style=&quot;text-align: left;&quot;&gt;&lt;strong&gt;Ombros&lt;\/strong&gt;&lt;\/h2&gt;\r\n&lt;ul&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Arnold Press&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/arnold-press\/&quot;&gt;Arnold Press&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Frontais Halter&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/frontais\/&quot;&gt;Frontais&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Laterais Halter&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/&quot;&gt;Laterais&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Press Militar&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-militar\/&quot;&gt;Press Militar&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Press Ombro Halter&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/&quot;&gt;Press Ombro Halter&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Remada Alta&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-alta\/&quot;&gt;Remada Alta&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-invertidas\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Aberturas invertidas&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-com-cabo-unilateral\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Laterais com cabo unilateral&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/puxada-com-cabos-inclinado\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Puxada com cabos inclinado&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-lateral-com-halter\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Extens&atilde;o lateral com halter&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-de-bicep-com-press-de-ombros\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Curl de b&iacute;cep com press de ombros&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-de-ombros-unilateral\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Press de ombros unilateral&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/puxada-frontal\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Puxada frontal&lt;\/a&gt;&lt;\/li&gt;\r\n&lt;\/ul&gt;\r\n&lt;h2 style=&quot;text-align: left;&quot;&gt;&lt;strong&gt;B&iacute;ceps&lt;\/strong&gt;&lt;\/h2&gt;\r\n&lt;ul&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Bicep Halter Concentrado&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-halter-concentrado\/&quot;&gt;Bicep Halter Concentrado&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Bicep Concentrado Banco&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-concentrado-banco\/&quot;&gt;Bicep Concentrado Banco&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Bicep Cabos&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-cabos\/&quot;&gt;Bicep Cabos&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Curl Bicep Barra&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/&quot;&gt;Curl Bicep Barra&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Curl Bicep Halter&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-halter\/&quot;&gt;Curl Bicep Halter&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Eleva&ccedil;&otilde;es Pega curta&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes-pega-curta\/&quot;&gt;Eleva&ccedil;&otilde;es Pega Curta&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-martelo\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Curl Martelo&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-de-bicep-com-halteres-e-banda\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Curl de b&iacute;cep com halter e banda de resist&ecirc;ncia&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/drag-curl-com-barra\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Drag curl com barra&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-de-bicep-com-press-de-ombros\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Curl de b&iacute;cep com press de ombro&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-de-biceps-inclinado\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Curl de b&iacute;ceps inclinado&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes-com-peso-e-pega-curta\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Eleva&ccedil;&otilde;es com peso e pega curta&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-concentrado-na-maquina\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;B&iacute;cep concentrado na m&aacute;quina&lt;\/a&gt;&lt;\/li&gt;\r\n&lt;\/ul&gt;\r\n&lt;h2 style=&quot;text-align: left;&quot;&gt;&lt;strong&gt;Tr&iacute;ceps&lt;\/strong&gt;&lt;\/h2&gt;\r\n&lt;ul&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Supino Pega Curta&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-pega-curta\/&quot;&gt;Supino Pega Curta&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Fundos&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/fundos\/&quot;&gt;Fundos&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Tricep a Testa Barra&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/tricep-a-testa-barra\/&quot;&gt;Tricep a Testa Barra&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Extensao Tricep Maquina&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/&quot;&gt;Extensao Tricep Maquina&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-com-halteres-deitado\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Extens&atilde;o deitado com halteres&lt;\/a&gt;&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-com-halteres-e-pega-curta\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; 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