{"id":171,"date":"2013-12-23T18:36:29","date_gmt":"2013-12-23T18:36:29","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?page_id=171"},"modified":"2021-08-23T03:37:05","modified_gmt":"2021-08-23T02:37:05","slug":"verhogingen","status":"publish","type":"page","link":"https:\/\/ginasiovirtual.com\/nl\/treino\/exercicios\/elevacoes\/","title":{"rendered":"Verhogingen"},"content":{"rendered":"

Exerc\u00edcio b\u00e1sico, utilizado para trabalhar principalmente as costas<\/strong><\/p>\n

Trabalho significativo dos b\u00edceps<\/strong><\/span><\/p>\n

Klik op de afbeelding om de animatie te bekijken<\/strong><\/p>\n

\"oefenliften\"<\/a><\/p>\n

\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/\"<\/a><\/p>\n

\n
<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"

Exerc\u00edcio b\u00e1sico, utilizado para trabalhar principalmente as costas Trabalho significativo dos b\u00edceps Clica na imagem para ver a anima\u00e7\u00e3o<\/p>","protected":false},"author":1218,"featured_media":0,"parent":120,"menu_order":0,"comment_status":"open","ping_status":"closed","template":"","meta":{"_seopress_titles_title":"Eleva\u00e7\u00f5es: Exerc\u00edcio para Fortalecer Costas e B\u00edceps","_seopress_titles_desc":"Melhore costas e b\u00edceps com eleva\u00e7\u00f5es b\u00e1sicas. Clique para ver a anima\u00e7\u00e3o e aprimore o treino!","_seopress_robots_index":"","_seopress_robots_follow":"","_seopress_robots_imageindex":"","_seopress_robots_snippet":"","_seopress_robots_primary_cat":"","_seopress_robots_breadcrumbs":"","_seopress_robots_freeze_modified_date":"","_seopress_robots_custom_modified_date":"","_seopress_robots_canonical":"","_seopress_social_fb_title":"","_seopress_social_fb_desc":"","_seopress_social_fb_img":"","_seopress_social_fb_img_attachment_id":0,"_seopress_social_fb_img_width":0,"_seopress_social_fb_img_height":0,"_seopress_social_twitter_title":"","_seopress_social_twitter_desc":"","_seopress_social_twitter_img":"","_seopress_social_twitter_img_attachment_id":0,"_seopress_social_twitter_img_width":0,"_seopress_social_twitter_img_height":0,"_seopress_redirections_value":"","_seopress_redirections_enabled":"","_seopress_redirections_enabled_regex":"","_seopress_redirections_logged_status":"","_seopress_redirections_param":"","_seopress_redirections_type":0,"_seopress_analysis_target_kw":"Eleva\u00e7\u00f5es","_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 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":""},"class_list":["post-171","page","type-page","status-publish","hentry"],"ams_acf":[],"spectra_custom_meta":{"_edit_last":["1190"],"_edit_lock":["1629686254:1190"],"_wp_page_template":["default"],"layout_key":["f"],"post_slider_check_key":["0"],"_yoast_wpseo_linkdex":["48"],"_yoast_wpseo_focuskw":["Eleva\u00e7\u00f5es"],"_wpml_media_duplicate":["1"],"tie_review_criteria":["a:10:{i:1;a:2:{s:4:\"name\";s:0:\"\";s:5:\"score\";s:1:\"0\";}i:2;a:2:{s:4:\"name\";s:0:\"\";s:5:\"score\";s:1:\"0\";}i:3;a:2:{s:4:\"name\";s:0:\"\";s:5:\"score\";s:1:\"0\";}i:4;a:2:{s:4:\"name\";s:0:\"\";s:5:\"score\";s:1:\"0\";}i:5;a:2:{s:4:\"name\";s:0:\"\";s:5:\"score\";s:1:\"0\";}i:6;a:2:{s:4:\"name\";s:0:\"\";s:5:\"score\";s:1:\"0\";}i:7;a:2:{s:4:\"name\";s:0:\"\";s:5:\"score\";s:1:\"0\";}i:8;a:2:{s:4:\"name\";s:0:\"\";s:5:\"score\";s:1:\"0\";}i:9;a:2:{s:4:\"name\";s:0:\"\";s:5:\"score\";s:1:\"0\";}i:10;a:2:{s:4:\"name\";s:0:\"\";s:5:\"score\";s:1:\"0\";}}"],"post_background":["a:6:{s:3:\"img\";s:0:\"\";s:5:\"color\";s:0:\"\";s:6:\"repeat\";s:0:\"\";s:10:\"attachment\";s:0:\"\";s:3:\"hor\";s:0:\"\";s:3:\"ver\";s:0:\"\";}"],"_yst_prominent_words_version":["1"],"ilj_linkdefinition":["a:1:{i:0;s:11:\"Eleva\u00e7\u00f5es\";}"],"_metaseo_metatitle":["Eleva\u00e7\u00f5es"],"_metaseo_metadesc":["Exerc\u00edcio eleva\u00e7\u00f5es representado em imagem animada. Aprende a executar o exerc\u00edcio."],"psp_kw":["eleva\u00e7\u00f5es"],"psp_meta":["a:14:{s:5:\"title\";s:11:\"Eleva\u00e7\u00f5es\";s:11:\"description\";s:69:\"Exerc\u00edcio b\u00e1sico, utilizado para trabalhar principalmente as costas\";s:8:\"keywords\";s:118:\"eleva\u00e7\u00f5es, para, exerc\u00edcio, b\u00e1sico, utilizado, trabalhar, principalmente, costas, trabalho, significativo, b\u00edceps\";s:13:\"focus_keyword\";s:11:\"eleva\u00e7\u00f5es\";s:14:\"mfocus_keyword\";s:11:\"eleva\u00e7\u00f5es\";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:11:\"eleva\u00e7\u00f5es\";a:4:{s:2:\"kw\";s:11:\"eleva\u00e7\u00f5es\";s:5:\"score\";s:4:\"40.0\";s:7:\"density\";a:3:{s:8:\"nb_words\";i:16;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:11:\"eleva\u00e7\u00f5es\";s:8:\"focus_kw\";s:11:\"eleva\u00e7\u00f5es\";}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:11:\"eleva\u00e7\u00f5es\";s:8:\"focus_kw\";s:11:\"eleva\u00e7\u00f5es\";}s:5:\"score\";s:4:\"1.00\";s:3:\"msg\";s:170:\"Great, the page title contains 9 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:69:\"exerc\u00edcio b\u00e1sico, utilizado para trabalhar principalmente as costas\";s:8:\"focus_kw\";s:11:\"eleva\u00e7\u00f5es\";}s:5:\"score\";i:0;s:3:\"msg\";s:115:\"Bad, the page meta description contains 67 characters, which is less than the recommended minimum of 70 characters.\";}s:13:\"meta_keywords\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:118:\"eleva\u00e7\u00f5es, para, exerc\u00edcio, b\u00e1sico, utilizado, trabalhar, principalmente, costas, trabalho, significativo, b\u00edceps\";s:8:\"focus_kw\";s:11:\"eleva\u00e7\u00f5es\";}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:55:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes\/\";s:8:\"focus_kw\";s:9:\"elevacoes\";}s:5:\"score\";i:1;s:3:\"msg\";s:54:\"Great, the page permalink contains your focus keyword.\";}s:15:\"first_paragraph\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:69:\"exerc\u00edcio b\u00e1sico, utilizado para trabalhar principalmente as costas\";s:8:\"focus_kw\";s:11:\"eleva\u00e7\u00f5es\";}s:5:\"score\";i:0;s:3:\"msg\";s:104:\"Bad, the focus keyword eleva\u00e7\u00f5es<\/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 16 allowed words, which is less than the recommended minimum of 250 words.\";}s:10:\"images_alt\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:95:\"Great, the page content has 1 images and 1 images contains your focus keyword in alt attribute.\";}s:9:\"html_bold\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:88:\"Bad, the page content has 4 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:49:\"Bad, the page content has no underlined elements.\";}s:11:\"subheadings\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:172:\"Bad, the page content has 0 <h1>, 1 <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:75:\"Great, the page content has 2 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:16;s:13:\"kw_occurences\";i:0;s:7:\"density\";i:0;}s:5:\"score\";i:0;s:3:\"msg\";s:119:\"Bad, keyword density is 0%, because the focus keyword eleva\u00e7\u00f5es<\/strong> does not appear in the page content.\";}}}}"],"psp_score":["40.0"],"slim_seo":["a:2:{s:5:\"title\";s:11:\"Eleva\u00e7\u00f5es\";s:11:\"description\";s:87:\"Exerc\u00edcio eleva\u00e7\u00f5es representado em imagem animada. Aprende a executar o exerc\u00edcio.\";}"],"_yoast_wpseo_metadesc":["Exerc\u00edcio eleva\u00e7\u00f5es representado em imagem animada. Aprende a executar o exerc\u00edcio."],"_yoast_wpseo_title":["Eleva\u00e7\u00f5es | Ginasiovirtual.com"],"_trp_automatically_translated_slug_es_ES":["elevaciones"],"_trp_automatically_translated_slug_de_DE":["erhebungen"],"rank_math_title":["Eleva\u00e7\u00f5es | Ginasiovirtual.com"],"rank_math_description":["Exerc\u00edcio eleva\u00e7\u00f5es representado em imagem animada. Aprende a executar o exerc\u00edcio."],"rank_math_focus_keyword":["Eleva\u00e7\u00f5es"],"rank_math_news_sitemap_robots":["index"],"rank_math_robots":["a:1:{i:0;s:5:\"index\";}"],"classic-editor-remember":["classic-editor"],"_prlipro-post-options":["a:3:{s:14:\"requested_slug\";s:0:\"\";s:19:\"hide_social_buttons\";b:0;s:20:\"disable_replacements\";b:0;}"],"review_overall_rating":[""],"rank_math_internal_links_processed":["1"],"ampforwp_custom_content_editor":["<p style="text-align: center;"><strong>Exercício básico, utilizado para trabalhar principalmente as costas<\/strong><\/p>\r\n<p style="text-align: center;"><span style="line-height: 28px;"><strong>Trabalho significativo dos bíceps<\/strong><\/span><\/p>\r\n<p style="text-align: center;"><strong>Clica na imagem para ver a animação<\/strong><\/p>\r\n<a href="https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/04\/exercicio-elevacoes.gif"><img class="aligncenter size-full wp-image-37700" src="https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/04\/exercicio-elevacoes.gif" alt="exercicio elevacoes" width="360" height="202" \/><\/a>\r\n\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: 65px; top: 414px;">\r\n<div class="gtx-trans-icon"><\/div>\r\n<\/div>"],"ampforwp_custom_content_editor_checkbox":["yes"],"ampforwp-amp-on-off":["default"],"rank_math_permalink":["elevacoes"],"rank_math_seo_score":["66"],"rank_math_advanced_robots":["a:3:{s:11:\"max-snippet\";s:2:\"-1\";s:17:\"max-video-preview\";s:2:\"-1\";s:17:\"max-image-preview\";s:5:\"large\";}"],"rank_math_facebook_enable_image_overlay":["off"],"rank_math_facebook_image_overlay":["play"],"rank_math_twitter_use_facebook":["on"],"rank_math_twitter_card_type":["summary_large_image"],"rank_math_twitter_enable_image_overlay":["off"],"rank_math_twitter_image_overlay":["play"],"rank_math_news_sitemap_genres":["a:1:{i:0;s:4:\"oped\";}"],"_oembed_99476269dcb9b1a41a7403c93ad0b996":["{{unknown}}"],"_oembed_5801473afa1d53bb55276c99d4287473":["