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Exerc\u00edcio usado para trabalhar as pernas no geral, com semelhan\u00e7as \u00e0 vers\u00e3o com barra e ideal para quem t\u00eam problemas nas costas ou zona lombar. […]<\/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":"Agachamento com halteres sem dores lombares","_seopress_titles_desc":"Descubra como o agachamento com halteres protege a lombar, trabalhando quadr\u00edceps, gl\u00fateos e isquiotibiais de forma segura e eficaz.","_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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center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"class_list":["post-38072","page","type-page","status-publish","hentry"],"ams_acf":[],"spectra_custom_meta":{"classic-editor-remember":["classic-editor"],"_edit_lock":["1629689232:1190"],"_edit_last":["1190"],"_wp_page_template":["default"],"ilj_linkdefinition":["a:1:{i:0;s:24:\"agachamento com halteres\";}"],"review_overall_rating":[""],"rank_math_internal_links_processed":["1"],"ampforwp_custom_content_editor":["Exercício usado para trabalhar as pernas no geral, com semelhanças à versão com barra e ideal para quem têm problemas nas costas ou zona lombar.\r\n\r\n<strong>Músculos principais:<\/strong> Quadríceps, glúteos e isquiotibiais.\r\n\r\n<img class="aligncenter size-full wp-image-38073" src="https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/04\/agachamento-com-halteres.jpg" alt="agachamento com halteres" width="634" height="402" \/>\r\n\r\n<strong>Execução<\/strong>\r\n\r\nSegurar os halteres em posição neutra, junto ao corpo, com os pés ligeiramente afastados como na imagem acima.\r\n\r\nDescer até à linha dos joelhos e contrair os abdominais e zona lombar durante o movimento.\r\n\r\nSubir para a posição inicial e repetir o movimento.\r\n\r\n<strong>Erros comuns<\/strong>\r\n<ul>\r\n \t<li>Encurvar as costas.<\/li>\r\n \t<li>Ir demasiado abaixo.<\/li>\r\n \t<li>Levar os joelhos demasiado à frente.<\/li>\r\n<\/ul>\r\n<strong>Variantes<\/strong>\r\n<ul>\r\n \t<li><a href="https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/" data-schema-attribute="">Agachamento com barra<\/a>.<\/li>\r\n \t<li><a title="Agachamento búlgaro" href="https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento-bulgaro-2\/" target="_blank" rel="noopener" data-schema-attribute="">Agachamento búlgaro<\/a>.<\/li>\r\n \t<li><a title="Agachamento Hack" href="https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento-hack\/" target="_blank" rel="noopener" data-schema-attribute="">Agachamento Hack<\/a>.<\/li>\r\n<\/ul>\r\n<a href="https:\/\/ginasiovirtual.com\/treino\/exercicios\/"><img 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" \/><\/a>\r\n<div id="gtx-trans" style="position: absolute; left: -34px; top: 1041.34px;">\r\n<div class="gtx-trans-icon"><\/div>\r\n<\/div>"],"ampforwp_custom_content_editor_checkbox":["yes"],"ampforwp-amp-on-off":["default"],"rank_math_focus_keyword":["agachamento com 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