{"id":841,"date":"2014-01-12T15:35:16","date_gmt":"2014-01-12T15:35:16","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=841"},"modified":"2017-01-22T05:10:57","modified_gmt":"2017-01-22T05:10:57","slug":"14-ejercicios-abdominales","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/es\/14-exercicios-de-abdominais\/","title":{"rendered":"14 ejercicios abdominales"},"content":{"rendered":"

14 exerc\u00edcios para trabalhares os teus abdominais<\/strong><\/h1>\n

<\/h4>\n

Queres trabalhar os abdominais mas n\u00e3o sabes que exerc\u00edcios fazer?<\/p>\n

N\u00e3o h\u00e1 problema.<\/p>\n

Tens aqui 14 exerc\u00edcios para trabalhares a tua zona abdominal da melhor forma.<\/span><\/p>\n

Material Necess\u00e1rio?<\/p>\n

Ninguno<\/strong>.<\/p>\n

Escolhemos 14 exerc\u00edcios de abdominais que podes fazer em qualquer sitio ou lugar.<\/p>\n

Seja em casa, no gin\u00e1sio ou no parque mais pr\u00f3ximo, j\u00e1 n\u00e3o tens desculpa para n\u00e3o trabalhares os teus abdominais.<\/p>\n

Clica no nome do exerc\u00edcio em baixo para teres acesso \u00e0 imagem demonstrativa do exerc\u00edcio em quest\u00e3o.<\/strong><\/p>\n

\n

Abdominal Cl\u00e1ssico<\/a><\/strong><\/p>\n

Abdominales inclinados con apoyo<\/a><\/strong><\/p>\n

Cuchillo abdominal<\/a><\/strong><\/p>\n

Abdominales laterales<\/a><\/strong><\/p>\n

Abdominal lateral alterno<\/a><\/strong><\/p>\n

Abdominales Modawalk<\/a><\/strong><\/p>\n

V arriba<\/a><\/strong><\/p>\n

Elevaci\u00f3n parcial de piernas<\/a><\/strong><\/p>\n

Contracci\u00f3n FS<\/a><\/strong><\/p>\n

Extensi\u00f3n de pierna<\/a><\/strong><\/p>\n

Junta<\/a><\/strong><\/p>\n

Plancha con elevador<\/a><\/strong><\/p>\n

Rotaci\u00f3n de piernas<\/a><\/strong><\/p>\n

Rotaci\u00f3n lateral<\/a><\/strong><\/p>\n

Se procuras exerc\u00edcios para trabalhar outras zonas do corpo para al\u00e9m dos abdominais, encontras aqu\u00ed<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"

14 exerc\u00edcios para trabalhares os teus abdominais<\/p>","protected":false},"author":1218,"featured_media":31414,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Exerc\u00edcios Abdominais: 14 Movimentos Eficazes!","_seopress_titles_desc":"Fortalece os teus abdominais com 14 exerc\u00edcios que podes fazer em qualquer lugar, sem equipamento necess\u00e1rio. Descobre como aqui!","_seopress_robots_index":"","_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","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":"","adv-header-id-meta":"","stick-header-meta":"","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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[37],"tags":[167,297],"class_list":["post-841","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-treino","tag-abdominais","tag-exercicios-abdominais"],"featured_image_src":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/sporty-male-standing-on-his-elbows--1300x893.jpg","blog_images":{"medium":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/sporty-male-standing-on-his-elbows--300x206.jpg","large":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/sporty-male-standing-on-his-elbows--1300x893.jpg"},"ams_acf":[],"jetpack_featured_media_url":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/sporty-male-standing-on-his-elbows-.jpg","spectra_custom_meta":{"_yoast_wpseo_linkdex":["49"],"_edit_last":["1"],"_edit_lock":["1485061872:1"],"layout_key":["r"],"post_slider_check_key":["0"],"_yoast_wpseo_focuskw":["exerc\u00edcios abdominais"],"_wpml_media_duplicate":["1"],"_wpas_skip_7507240":["1"],"_wpas_skip_7507237":["1"],"_jetpack_related_posts_cache":["a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1423559566;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:3509;}i:1;a:1:{s:2:\"id\";i:3753;}i:2;a:1:{s:2:\"id\";i:4504;}}}}"],"custom_total_hits":["000000904"],"tie_sidebar_pos":["default"],"tie_post_head":["thumb"],"tie_post_slider":["4957"],"_yoast_wpseo_focuskw_text_input":["exerc\u00edcios abdominais"],"_yoast_wpseo_content_score":["90"],"_jetpack_dont_email_post_to_subs":["1"],"taq_review_style":["stars"],"jnh_switched_jarida":["yes"],"tie_views":["5071"],"_yst_prominent_words_version":["1"],"_facebook_shares":["0"],"_pinterest_shares":["0"],"_google_plus_shares":["0"],"_twitter_shares":["0"],"_linkedin_shares":["0"],"_total_shares":["0"],"swp_cache_timestamp":["442925"],"_thumbnail_id":["31414"],"ilj_linkdefinition":["a:1:{i:0;s:22:\"exerc\u00edcios abdominais\";}"],"_metaseo_metatitle":["14 Exerc\u00edcios de Abdominais"],"_metaseo_metadesc":["14 exerc\u00edcios abdominais para os trabalhares da melhor forma, e com os melhores resultados poss\u00edveis, sem recurso a gin\u00e1sio."],"psp_kw":["14 bauchmuskel\u00fcbungen"],"psp_meta":["a:14:{s:5:\"title\";s:22:\"14 Bauchmuskel\u00fcbungen\";s:11:\"description\";s:144:\"14 \u00dcbungen, um Ihre Bauchmuskeln zu trainieren Sie m\u00f6chten Ihre Bauchmuskeln trainieren, wissen aber nicht, welche \u00dcbungen Sie machen sollen?\";s:8:\"keywords\";s:114:\"14 bauchmuskel\u00fcbungen, \u00fcbungen, bauchmuskeln, trainieren, bauch, haben, hier, abdominal, ihre, k\u00f6nnen, \u00fcberall\";s:13:\"focus_keyword\";s:22:\"14 bauchmuskel\u00fcbungen\";s:14:\"mfocus_keyword\";s:22:\"14 bauchmuskel\u00fcbungen\";s:17:\"facebook_isactive\";s:0:\"\";s:14:\"facebook_titlu\";s:0:\"\";s:13:\"facebook_desc\";s:0:\"\";s:14:\"facebook_image\";s:0:\"\";s:23:\"facebook_opengraph_type\";s:0:\"\";s:12:\"robots_index\";s:0:\"\";s:13:\"robots_follow\";s:0:\"\";s:8:\"priority\";s:0:\"\";s:9:\"canonical\";s:0:\"\";}"],"psp_status":["a:1:{s:22:\"14 bauchmuskel\u00fcbungen\";a:4:{s:2:\"kw\";s:22:\"14 bauchmuskel\u00fcbungen\";s:5:\"score\";s:4:\"32.5\";s:7:\"density\";a:3:{s:8:\"nb_words\";i:96;s:13:\"kw_occurences\";i:0;s:7:\"density\";i:0;}s:4:\"data\";a:20:{s:5:\"title\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:22:\"14 bauchmuskel\u00fcbungen\";s:8:\"focus_kw\";s:22:\"14 bauchmuskel\u00fcbungen\";}s:5:\"score\";i:1;s:3:\"msg\";s:101:\"Great, the SEO title contains between 5 and 70 characters and also it begins with your focus keyword.\";}s:18:\"title_enough_words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:99:\"Bad, the SEO title contains 1 allowed words, which is less than the recommended minimum of 3 words.\";}s:10:\"page_title\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:22:\"14 bauchmuskel\u00fcbungen\";s:8:\"focus_kw\";s:22:\"14 bauchmuskel\u00fcbungen\";}s:5:\"score\";s:4:\"1.00\";s:3:\"msg\";s:171:\"Great, the page title contains 21 characters and it's between 5 and 70 characters, which is the recommended interval. Great, the page title begins with your focus keyword.\";}s:16:\"meta_description\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:144:\"14 \u00fcbungen, um ihre bauchmuskeln zu trainieren sie m\u00f6chten ihre bauchmuskeln trainieren, wissen aber nicht, welche \u00fcbungen sie machen sollen?\";s:8:\"focus_kw\";s:22:\"14 bauchmuskel\u00fcbungen\";}s:5:\"score\";d:0.5;s:3:\"msg\";s:108:\"Bad, the focus keyword 14 bauchmuskel\u00fcbungen<\/strong> does not appear in the page meta description.\";}s:13:\"meta_keywords\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:114:\"14 bauchmuskel\u00fcbungen, \u00fcbungen, bauchmuskeln, trainieren, bauch, haben, hier, abdominal, ihre, k\u00f6nnen, \u00fcberall\";s:8:\"focus_kw\";s:22:\"14 bauchmuskel\u00fcbungen\";}s:5:\"score\";i:1;s:3:\"msg\";s:58:\"Great, the page meta keywords contains your focus keyword.\";}s:9:\"permalink\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:47:\"https:\/\/ginasiovirtual.com\/de\/14-bauch-ubungen\/\";s:8:\"focus_kw\";s:21:\"14-bauchmuskelubungen\";}s:5:\"score\";i:0;s:3:\"msg\";s:100:\"Bad, the focus keyword 14-bauchmuskelubungen<\/strong> does not appear in the page permalink.\";}s:15:\"first_paragraph\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:144:\"14 \u00fcbungen, um ihre bauchmuskeln zu trainieren sie m\u00f6chten ihre bauchmuskeln trainieren, wissen aber nicht, welche \u00fcbungen sie machen sollen?\";s:8:\"focus_kw\";s:22:\"14 bauchmuskel\u00fcbungen\";}s:5:\"score\";i:0;s:3:\"msg\";s:115:\"Bad, the focus keyword 14 bauchmuskel\u00fcbungen<\/strong> does not appear in the page content first paragraph.\";}s:16:\"embedded_content\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:114:\"Great, your web page content don't have any embedded content (frame, iframe, object, embed or HTML5 video)<\/i>.\";}s:12:\"enough_words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:105:\"Bad, the page content contains 96 allowed words, which is less than the recommended minimum of 250 words.\";}s:10:\"images_alt\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:36:\"Bad, the page content has no images.\";}s:9:\"html_bold\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:89:\"Bad, the page content has 17 bold elements, but none of them contains your focus keyword.\";}s:11:\"html_italic\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:45:\"Bad, the page content has no italic elements.\";}s:14:\"html_underline\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:93:\"Bad, the page content has 1 underlined elements and none of them contains your focus keyword.\";}s:11:\"subheadings\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:172:\"Bad, the page content has 1 <h1>, 0 <h2>, 0 <h3> subheading tags and 0 <h1>, 0 <h2>, 0 <h3> subheading tags contains your focus keyword.\";}s:13:\"first100words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:81:\"Bad, the page content doesn't contains your focus keyword in the first 100 words.\";}s:12:\"last100words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:80:\"Bad, the page content doesn't contains your focus keyword in the last 100 words.\";}s:14:\"links_external\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:44:\"Bad, the page content has no external links.\";}s:14:\"links_internal\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:76:\"Great, the page content has 15 internal links and none of them are nofollow.\";}s:15:\"links_competing\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:103:\"Great, the page content doesn't have any potential competing links (which contains your focus keyword).\";}s:10:\"kw_density\";a:3:{s:7:\"details\";a:3:{s:8:\"nb_words\";i:96;s:13:\"kw_occurences\";i:0;s:7:\"density\";i:0;}s:5:\"score\";i:0;s:3:\"msg\";s:130:\"Bad, keyword density is 0%, because the focus keyword 14 bauchmuskel\u00fcbungen<\/strong> does not appear in the page content.\";}}}}"],"psp_score":["32.5"],"slim_seo":["a:2:{s:5:\"title\";s:28:\"14 Exerc\u00edcios de Abdominais\";s:11:\"description\";s:127:\"14 exerc\u00edcios abdominais para os trabalhares da melhor forma, e com os melhores resultados poss\u00edveis, sem recurso a gin\u00e1sio.\";}"],"_yoast_wpseo_metadesc":["14 exerc\u00edcios abdominais para os trabalhares da melhor forma, e com os melhores resultados poss\u00edveis, sem recurso a gin\u00e1sio."],"_yoast_wpseo_title":["14 Exerc\u00edcios de Abdominais | Ginasiovirtual.com"],"_yoast_wpseo_primary_category":[""],"_trp_automatically_translated_slug_en_US":["14-abdominal-exercises"],"_trp_automatically_translated_slug_sv_SE":["14-buken-ovningar"],"_trp_automatically_translated_slug_fr_FR":["14-exercices-abdominaux"],"rank_math_primary_category":[""],"rank_math_title":["14 Exerc\u00edcios de Abdominais | Ginasiovirtual.com"],"rank_math_description":["14 exerc\u00edcios abdominais para os trabalhares da melhor forma, e com os melhores resultados poss\u00edveis, sem recurso a gin\u00e1sio."],"rank_math_focus_keyword":["exerc\u00edcios abdominais"],"rank_math_news_sitemap_robots":["index"],"rank_math_robots":["a:1:{i:0;s:5:\"index\";}"],"_trp_automatically_translated_slug_nl_NL":["14-buikoefeningen"],"_trp_automatically_translated_slug_it_IT":["14-esercizi-addominali"],"_trp_automatically_translated_slug_de_DE":["14-bauch-ubungen-2"],"_trp_automatically_translated_slug_es_ES":["14-ejercicios-abdominales"],"_trp_automatically_translated_slug_en_GB":["14-abdominal-exercises"],"rank_math_internal_links_processed":["1"],"wp_schema_pro_optimized_structured_data":["