{"id":38077,"date":"2021-04-22T10:26:00","date_gmt":"2021-04-22T09:26:00","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?page_id=38077"},"modified":"2021-08-23T04:29:57","modified_gmt":"2021-08-23T03:29:57","slug":"eigengewicht-mit-hanteln-und-beinen-halb-gestreckt-2","status":"publish","type":"page","link":"https:\/\/ginasiovirtual.com\/de\/treino\/exercicios\/peso-morto-com-halteres-e-pernas-semi-esticadas\/","title":{"rendered":"Kreuzheben mit Kurzhanteln und halbgestreckten Beinen"},"content":{"rendered":"<p>Exerc\u00edcio usado principalmente para trabalhar os isquiotibiais, uma das variantes do famoso peso morto.<\/p>\n<p><strong>M\u00fasculos principais:<\/strong> Isquiotibiais, gl\u00fateos, lombares.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-full wp-image-38078\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/04\/peso-morto-com-pernas-esticadas.jpg\" alt=\"Kreuzheben mit gestreckten Beinen\" width=\"400\" height=\"384\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/04\/peso-morto-com-pernas-esticadas.jpg 400w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/04\/peso-morto-com-pernas-esticadas-300x288.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/04\/peso-morto-com-pernas-esticadas-13x12.jpg 13w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p><strong>Execu\u00e7\u00e3o<\/strong><\/p>\n<p>Com os p\u00e9s ligeiramente afastados e as pernas quase esticadas, segurar os halteres junto ao corpo e descer sem afastar o peso do corpo.<\/p>\n<p>Levar os halteres um pouco abaixo dos joelhos e voltar \u00e0 posi\u00e7\u00e3o inicial.<\/p>\n<p><strong>H\u00e4ufige Fehler<\/strong><\/p>\n<ul>\n<li>Buckel deinen R\u00fccken.<\/li>\n<li>Beugen Sie die Knie.<\/li>\n<li>M\u00e1 t\u00e9cnica.<\/li>\n<\/ul>\n<p>Embora mais simples e mais seguro que o peso morto com barra, \u00e9 um movimento que exige boa t\u00e9cnica, e portanto, mais vale perder algum tempo a dominar a t\u00e9cnica antes de avan\u00e7ar para cargas mais elevadas.<\/p>\n<p><strong>Varianten<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\"  rel=\"noopener\" data-schema-attribute=\"\">Kreuzheben mit Langhantel<\/a>.<\/li>\n<li><a title=\"Saft-Eigengewicht\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto-sumo-2\/\"  rel=\"noopener\" data-schema-attribute=\"\">Saft-Eigengewicht<\/a>.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-39028\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/08\/lista-de-exercicios-ginasio.jpg\" alt=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/\" width=\"253\" height=\"67\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/08\/lista-de-exercicios-ginasio.jpg 253w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/08\/lista-de-exercicios-ginasio-18x5.jpg 18w\" sizes=\"(max-width: 253px) 100vw, 253px\" \/><\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Exerc\u00edcio usado principalmente para trabalhar os isquiotibiais, uma das variantes do famoso peso morto. M\u00fasculos principais: Isquiotibiais, gl\u00fateos, lombares. Execu\u00e7\u00e3o Com os p\u00e9s ligeiramente afastados [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":0,"parent":120,"menu_order":0,"comment_status":"open","ping_status":"closed","template":"","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Perfeito Peso Morto com Halteres e Pernas Semi Esticadas","_seopress_titles_desc":"Domine o peso morto com halteres e pernas semi esticadas para fortalecer isquiotibiais e gl\u00fateos. T\u00e9cnica correta \u00e9 essencial!","_seopress_robots_index":"","_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center 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src=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/04\/peso-morto-com-pernas-esticadas.jpg&quot; alt=&quot;peso morto com pernas esticadas&quot; width=&quot;400&quot; height=&quot;384&quot; \/&gt;\r\n\r\n&lt;strong&gt;Execu&ccedil;&atilde;o&lt;\/strong&gt;\r\n\r\nCom os p&eacute;s ligeiramente afastados e as pernas quase esticadas, segurar os halteres junto ao corpo e descer sem afastar o peso do corpo.\r\n\r\nLevar os halteres um pouco abaixo dos joelhos e voltar &agrave; posi&ccedil;&atilde;o inicial.\r\n\r\n&lt;strong&gt;Erros comuns&lt;\/strong&gt;\r\n&lt;ul&gt;\r\n \t&lt;li&gt;Encurvar as costas.&lt;\/li&gt;\r\n \t&lt;li&gt;Dobrar os joelhos.&lt;\/li&gt;\r\n \t&lt;li&gt;M&aacute; t&eacute;cnica.&lt;\/li&gt;\r\n&lt;\/ul&gt;\r\nEmbora mais simples e mais seguro que o peso morto com barra, &eacute; um movimento que exige boa t&eacute;cnica, e portanto, mais vale perder algum tempo a dominar a t&eacute;cnica antes de avan&ccedil;ar para cargas mais elevadas.\r\n\r\n&lt;strong&gt;Variantes&lt;\/strong&gt;\r\n&lt;ul&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Peso morto com barra&lt;\/a&gt;.&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Peso morto sumo&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto-sumo-2\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot; data-schema-attribute=&quot;&quot;&gt;Peso morto sumo&lt;\/a&gt;.&lt;\/li&gt;\r\n&lt;\/ul&gt;\r\n&lt;a href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/&quot;&gt;&lt;img class=&quot;aligncenter size-full wp-image-39028&quot; src=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/08\/lista-de-exercicios-ginasio.jpg&quot; alt=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/&quot; width=&quot;253&quot; height=&quot;67&quot; 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