{"id":38944,"date":"2021-08-20T13:31:38","date_gmt":"2021-08-20T12:31:38","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=38944"},"modified":"2023-10-21T01:05:06","modified_gmt":"2023-10-21T00:05:06","slug":"die-6-besten-ubungen-fur-rucken","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/de\/os-6-melhores-exercicios-para-costas\/","title":{"rendered":"Die 6 besten R\u00fccken\u00fcbungen"},"content":{"rendered":"<h2>Os 6 melhores exerc\u00edcios para o teu treino de costas<\/h2>\n<p><iframe style=\"width: 100%; max-width: 660px; overflow: hidden; background: transparent;\" src=\"https:\/\/embed.podcasts.apple.com\/us\/podcast\/os-6-melhores-exerc%C3%ADcios-para-costas\/id1573269829?i=1000528414889\" height=\"175\" frameborder=\"0\" sandbox=\"allow-forms allow-popups allow-same-origin allow-scripts allow-storage-access-by-user-activation allow-top-navigation-by-user-activation\"><\/iframe><\/p>\n\n<p>Se andas insatisfeito com os resultados do teu treino de dorsal, talvez seja boa ideia reveres os exerc\u00edcios que andas a utilizar.<\/p>\n<p>Se entraste h\u00e1 pouco para o gin\u00e1sio, e ainda n\u00e3o sabes bem o que andas a fazer, come\u00e7ares a utilizar os exerc\u00edcios certos \u00e9 um bom ponto de partida.<\/p>\n<p>Escolhemos\u00a0quatro exerc\u00edcios com peso livre, e dois exerc\u00edcios com m\u00e1quinas (para os f\u00e3s).<\/p>\n<p>Tens em todos eles uma imagem animada para saberes como executar o exerc\u00edcio, ou seja, n\u00e3o tens desculpa para os evitar.<\/p>\n<p>Usa-os, e volta a usar, e vais ver o teu grande dorsal a tornar-se mesmo&#8230;grande.<\/p>\n<h2><strong>Os 6 melhores exerc\u00edcios para dorsal<\/strong><\/h2>\n<h2><strong>1# Eleva\u00e7\u00f5es<\/strong><\/h2>\n<p>\u00c9 verdade, as velhinhas eleva\u00e7\u00f5es est\u00e3o aqui.<\/p>\n<p>Aus einem guten Grund.<\/p>\n<p>As eleva\u00e7\u00f5es s\u00e3o um excelente exerc\u00edcio para trabalhares a zona dorsal, e devem ser inclu\u00eddas em todos os treinos deste grupo muscular.<\/p>\n<p>Seja o objetivo ganhar peso e massa muscular, ou perder gordura, as eleva\u00e7\u00f5es fazem parte dos melhores exerc\u00edcios para dorsal e devem ser utilizadas independentemente do objetivo.<\/p>\n<p>Se ainda n\u00e3o conseguires fazer muitas, podes pedir a ajuda de algu\u00e9m para te dar um pequeno apoio nos p\u00e9s.<\/p>\n<p>Ou utilizar uma m\u00e1quina com apoio, se tiveres essa possibilidade.<\/p>\n<p>Se j\u00e1 fazes facilmente, tenta colocar peso neste exerc\u00edcio (utilizando o cinto) ou fazer o movimento de forma mais lenta.<\/p>\n<p>Podes tamb\u00e9m alternar a pega, colocando as m\u00e3os mais pr\u00f3ximas ou mais afastadas.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/Eleva\u00e7\u00f5es.gif\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-1578 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/Eleva\u00e7\u00f5es.gif\" alt=\"Klimmz\u00fcge sind die besten R\u00fccken\u00fcbungen\" width=\"360\" height=\"202\" \/><\/a><\/p>\n<h2><strong>2# Eigengewicht<\/strong><\/h2>\n<p>Este exerc\u00edcio feito correctamente todas as semanas, vai transformar n\u00e3o s\u00f3 as tuas costas, mas todo o teu f\u00edsico.<\/p>\n<p>Tamb\u00e9m te vai deixar de rastos, mas isso \u00e9 outra hist\u00f3ria.<\/p>\n<p>\u00c9 um dos melhores exerc\u00edcios treinar dorsal (e n\u00e3o s\u00f3), e \u00e9 isso que importa.<\/p>\n<p>\u00c9 tamb\u00e9m um dos mais completos movimentos que podes fazer dentro de um gin\u00e1sio, e \u00e9 um exerc\u00edcio que te vai permitir usar cargas consider\u00e1veis.<\/p>\n<p>Tem cuidado com a forma para evitar les\u00f5es e o peso morto vai-te dar excelentes resultados.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/Peso-Morto-Gif-2.gif\"><img decoding=\"async\" class=\"aligncenter wp-image-178 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/Peso-Morto-Gif-2.gif\" alt=\"Demonstration des Eigengewichts\" width=\"360\" height=\"202\" \/><\/a><\/p>\n<h2><strong>3# Langhantelrudern<\/strong><\/h2>\n<p>A remada com barra \u00e9 mais um exerc\u00edcio de topo a incluir num <a title=\"Andrei Deiu, der Trainingsplan und die Ern\u00e4hrung\" href=\"https:\/\/ginasiovirtual.com\/andrei-deiu-o-plano-de-treino-e-a-dieta\/\">Trainingsplan<\/a> dorsal.<\/p>\n<p>Embora de forma menos significativa que o peso morto, este \u00e9 um exerc\u00edcio onde tamb\u00e9m vais &#8220;carregar&#8221;.<\/p>\n<p>Tem aten\u00e7\u00e3o \u00e0 coloca\u00e7\u00e3o das costas, e n\u00e3o fa\u00e7as movimentos acrob\u00e1ticos para conseguires mais repeti\u00e7\u00f5es.<\/p>\n<p>Concentra-te na execu\u00e7\u00e3o do exerc\u00edcio.<\/p>\n<p>Das v\u00e1rias varia\u00e7\u00f5es das remadas, esta \u00e9 provavelmente a que pode ser considerada como a melhor.<\/p>\n<p><a href=\"http:\/\/i0.wp.com\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/Remada.gif?resize=360%2C202\" target=\"_blank\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/i0.wp.com\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/Remada.gif?resize=360%2C202\" alt=\"R\u00fccken\u00fcbung mit Langhantelrudern\" width=\"360\" height=\"202\" \/><\/a><\/p>\n<h2><strong>4# Kurzhantelrudern<\/strong><\/h2>\n<p>Bastante semelhante \u00e0 remada com barra, a remada com halter \u00e9 outro excelente movimento\u00a0para trabalhares as costas.<\/p>\n<p>Machen Sie es mit einer Langhantel, machen Sie es mit einer Kurzhantel oder wechseln Sie w\u00f6chentlich ab.<\/p>\n<p>Vor allem tut es das.<\/p>\n<p>Se queres os melhores resultados dos teus m\u00fasculos no grande dorsal, vais precisar dos melhores exerc\u00edcios, e \u00e9 isso que estes dois s\u00e3o.<\/p>\n<p>Dois dos melhores exerc\u00edcios para os m\u00fasculos das costas.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/remada-com-halteres.gif\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-37691 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/10\/remada-com-halteres.gif\" alt=\"Hantelrudern\" width=\"360\" height=\"202\" \/><\/a><\/p>\n<h2><strong>5# und 6# Pulldown und Sitzreihe<\/strong><\/h2>\n<p>Por fim, para os f\u00e3s das m\u00e1quinas, colocamos aqui tamb\u00e9m dois exerc\u00edcios que podem ser utilizados num <a title=\"Brandon Hendrickson, der Trainingsplan\" href=\"https:\/\/ginasiovirtual.com\/brandon-hendrickson-o-plano-de-treino\/\">Trainingsplan<\/a> nach hinten.<\/p>\n<p>O primeiro \u00e9 o chamado Pulldown, ou tamb\u00e9m conhecido como puxada dorsal.<\/p>\n<p>\u00c9 uma das m\u00e1quinas mais conhecidas e, portanto, encontras facilmente em qualquer gin\u00e1sio.<\/p>\n<p>Podes tamb\u00e9m fazer a puxada \u00e0 frente, ou atr\u00e1s.<\/p>\n<p>Neste caso, colocamos a demonstra\u00e7\u00e3o da vers\u00e3o frontal, mas se preferes a puxada atr\u00e1s, utiliza-a.<\/p>\n<p>Apesar de ser um exerc\u00edcio em m\u00e1quina, n\u00e3o te deixes enganar.<\/p>\n<p>\u00c9 digno de uma lista para melhores exerc\u00edcios para costas.<\/p>\n<p>Afinal de contas, se tomares aten\u00e7\u00e3o, \u00e9 uma simula\u00e7\u00e3o das eleva\u00e7\u00f5es que j\u00e1 fal\u00e1mos aqui.<\/p>\n<p><a href=\"http:\/\/i1.wp.com\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/Puxada-larga-maquina.gif?resize=360%2C202\" target=\"_blank\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/i1.wp.com\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/Puxada-larga-maquina.gif?resize=360%2C202\" alt=\"Latzug oder Pulldown\" width=\"360\" height=\"202\" \/><\/a><\/p>\n<p>Por fim, a remada sentada, ou tamb\u00e9m conhecida como comboio.<\/p>\n<p>Embora inferior a exerc\u00edcios como o peso morto, ou a remada com barra, pode ser encaixado facilmente com sucesso num bom <a href=\"https:\/\/ginasiovirtual.com\/ashley-kaltwasser-o-plano-de-treino-completo-2\/\" title=\"Ashley Kaltwasser, der komplette Trainingsplan\">Trainingsplan<\/a> dorsal.<\/p>\n<p>Este exerc\u00edcio com uma pega curta, \u00e9 uma boa forma de terminar o treino deste grupo muscular.<\/p>\n<p><a href=\"http:\/\/i1.wp.com\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/Comboio.gif?resize=360%2C202\" target=\"_blank\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/i1.wp.com\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/Comboio.gif?resize=360%2C202\" alt=\"Die besten R\u00fccken\u00fcbungen\" width=\"360\" height=\"202\" \/><\/a><\/p>\n<h2><strong>Abschluss<\/strong><\/h2>\n<p>Se n\u00e3o sabias o que incluir no teu treino dorsal, tens agora aqui seis excelentes exerc\u00edcios.<\/p>\n<p>Aten\u00e7\u00e3o, embora sejam seis exerc\u00edcios, n\u00e3o precisas (nem deves) faz\u00ea-los todos de uma vez.<\/p>\n<p>D\u00e1 prefer\u00eancia aos exerc\u00edcios com peso livre e n\u00e3o \u00e0s m\u00e1quinas.<\/p>\n<p>Mete os exerc\u00edcios mais exigentes no in\u00edcio do treino, como o peso morto ou a remada com barra, j\u00e1 que \u00e9 quando tens mais energia e for\u00e7a.<\/p>\n<p>Escusado ser\u00e1 dizer que sem uma boa alimenta\u00e7\u00e3o de nada te servem os melhores exerc\u00edcios para costas.<\/p>\n<p>Toma bastante aten\u00e7\u00e3o \u00e0 forma de execu\u00e7\u00e3o destes movimentos para n\u00e3o acabares o treino simplesmente com dor nas costas.<\/p>\n<p>Acrescentavas algum exerc\u00edcio a esta lista?<\/p>\n<p>Deixa a tua opini\u00e3o nos coment\u00e1rios!<\/p>","protected":false},"excerpt":{"rendered":"<p>Os 6 melhores exerc\u00edcios para o teu treino de costas Se andas insatisfeito com os resultados do teu treino de dorsal, talvez seja boa ideia [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":33940,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"Top 6 Exerc\u00edcios para Costas: Maximize o Treino","_seopress_titles_desc":"Melhora o teu treino de costas com os melhores exerc\u00edcios para fortalecer e definir. 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