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{"id":3092,"date":"2020-06-15T11:42:43","date_gmt":"2020-06-15T14:42:43","guid":{"rendered":"https:\/\/meutreinoperfeito.com.br\/?p=3092"},"modified":"2020-07-29T08:12:07","modified_gmt":"2020-07-29T11:12:07","slug":"elefantinho-no-rolo-02","status":"publish","type":"post","link":"https:\/\/meutreinoperfeito.com.br\/2020\/06\/15\/elefantinho-no-rolo-02\/","title":{"rendered":"Elefantinho no Rolo – 02"},"content":{"rendered":"\n

Leia as dicas e assista o v\u00eddeo para aprender como executar os movimentos do exerc\u00edcio. <\/p>\n\n\n\n

<\/p>\n\n\n\n

Como fazer o exerc\u00edcio Elefantinho no Rolo de Libera\u00e7\u00e3o Fascial – 02:<\/h2>\n\n\n\n
Veja o v\u00eddeo exemplo com a execu\u00e7\u00e3o do exerc\u00edcio.<\/li>
Pratique os movimentos do exerc\u00edcio (sem peso) antes de execut\u00e1-lo durante o treino.<\/li>
Fa\u00e7a o exerc\u00edcio na frente do espelho ou filme o movimento e assista depois. Isso te ajudar\u00e1 a corrigir a postura durante o movimento.<\/li>
N\u00e3o se sentiu confort\u00e1vel fazendo o exerc\u00edcio, troque o exerc\u00edcio.<\/li>
Se poss\u00edvel, sempre consulte um personal trainer.<\/li>
Parab\u00e9ns por estar fazendo atividade f\u00edsica e cuidando da sua sa\u00fade!<\/li><\/ol>\n\n\n\n
\n<\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u00a0<\/p>\n\n\n\n<p> <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Classifica\u00e7\u00e3o do Exerc\u00edcio<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Hipertrofia<\/li><\/ul>\n\n\n\n<p> <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">M\u00fasculos Trabalhados<\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>M\u00daSCULOS<\/strong><\/td><td><strong>CLASSIFICA\u00c7\u00c3O MUSCULAR<\/strong><\/td><td><strong>GRUPO MUSCULAR<\/strong><\/td><\/tr><tr><td>Abd\u00f4men<\/td><td>Prim\u00e1rio <\/td><td>Core<\/td><\/tr><tr><td>Lombar<\/td><td>Prim\u00e1rio <\/td><td>Core<\/td><\/tr><tr><td>Gl\u00fateo<\/td><td>Prim\u00e1rio <\/td><td>Posterior de coxa<\/td><\/tr><tr><td>Posterior de coxa<\/td><td>Secund\u00e1rio<\/td><td>Posterior de coxa<\/td><\/tr><tr><td>Panturrilha<\/td><td>Secund\u00e1rio<\/td><td>Posterior de coxa<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p> <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Dicas<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Mantenha o p\u00e9 de apoio inteiro no ch\u00e3o.<\/li><li>Mantenha o abd\u00f4men contra\u00eddo para melhor estabiliza\u00e7\u00e3o do tronco.<\/li><li>Mantenha a colune reta.<\/li><li>Execute o movimento em um ritmo confort\u00e1vel.<\/li><\/ul>\n\n\n\n<p> <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Benef\u00edcios do Exerc\u00edcio<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Melhora a postura.<\/li><li>Fortalecimento dos m\u00fasculos do tronco e dos membros inferiores.<\/li><li>Melhora a flexibilidade.<\/li><li>Melhora o equil\u00edbrio.<\/li><li>Melhora a resist\u00eancia muscular.<\/li><li>Maior t\u00f4nus muscular.<\/li><\/ul>\n\n\n\n<p> <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>DICA FITNESS 1<\/strong><\/h2>\n\n\n\n<p>O rolo de espuma (Foam Roller) pode ser utilizado em exerc\u00edcios para diversas \u00e1reas do corpo e com diferentes objetivos. \u00c9 uma excelente forma de implementar a auto libera\u00e7\u00e3o miofascial e acredite, pode facilitar a restaura\u00e7\u00e3o da fun\u00e7\u00e3o e <a href=\"https:\/\/meutreinoperfeito.com.br\/2020\/07\/23\/beneficios-dos-exercicios-de-mobilidade\/\">mobilidade<\/a> articular.<\/p>\n\n\n\n<p> <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>DICA FITNESS 2<\/strong><\/h2>\n\n\n\n<p><strong>Benef\u00edcios de utilizar o rolo de espuma no seu treino:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Aumentar a mobilidade articular e a consci\u00eancia corporal;<\/li><li>Favorecer a execu\u00e7\u00e3o dos movimentos;<\/li><li>Diminuir a sobrecarga e tens\u00e3o m\u00fasculo-articular e as tens\u00f5es musculares;<\/li><li>Liberar e ativar os m\u00fasculos;<\/li><li>Preparar a musculatura que ser\u00e1 trabalhada;<\/li><li>Melhorar a circula\u00e7\u00e3o e respira\u00e7\u00e3o;<\/li><li>Promover mudan\u00e7as progressivas n\u00f3s n\u00edveis f\u00edsico e emocional;<\/li><li>Relaxar a musculatura;<\/li><li>Liberar o \u00e1cido l\u00e1tico;<\/li><li>Ajudar na recupera\u00e7\u00e3o muscular e evita dores tardias;<\/li><li>Prevenir les\u00f5es;<\/li><li>Proporcionar leveza e bem-estar.<\/li><\/ol>\n\n\n\n<p> <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>DICA FITNESS EXCLUSIVA<\/strong><\/h2>\n\n\n\n<p>Percebeu\u2026 Praticar atividade f\u00edsica \u00e9 muito importante e al\u00e9m de melhorar sua condi\u00e7\u00e3o f\u00edsica, tamb\u00e9m vai <a href=\"https:\/\/meutreinoperfeito.com.br\/2021\/01\/06\/10-dicas-fitness-para-melhorar-sua-qualidade-de-vida\/\">melhorar sua qualidade de vida<\/a> e com isso voc\u00ea ir\u00e1 se viver melhor. MUITO MELHOR!<\/p>\n\n\n\n<p>Para te ajudar a come\u00e7ar (ou recome\u00e7ar ?) o portal <strong>Meu Treino Perfeito<\/strong> estamos oferecendo <a href=\"https:\/\/meutreinoperfeito.com.br\/30-dias-gratis-de-personal-trainer-e-nutricionista-online\/\">07 DIAS GR\u00c1TIS<\/a> de <a href=\"https:\/\/meutreinoperfeito.com.br\/personal-trainer-online\/\">personal trainer<\/a> e tamb\u00e9m <a href=\"https:\/\/meutreinoperfeito.com.br\/nutricionista-online\/\">nutricionista online<\/a>.<\/p>\n\n\n\n<p>Voc\u00ea receber\u00e1 seu programa de treinamento e plano nutricional desenvolvido por um especialista e respeitando sempre o seu perfil e objetivo (emagrecimento, hipertrofia, condicionamento, sa\u00fade, etc).<\/p>\n\n\n\n<p>[button text=”Gostou?! Ent\u00e3o bora come\u00e7ar!” animate=”fadeInLeft” radius=”10″ icon=”icon-star” link=”https:\/\/meutreinoperfeito.com.br\/30-dias-gratis-de-personal-trainer-e-nutricionista-online\/” target=”_blank” class=”conver_por_whatsapp”]<\/p>\n\n\n\n<p> <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">DICA PARA O PERSONAL TRAINER<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Se voc\u00ea gostou desse conte\u00fado e gostaria de utiliz\u00e1-lo para melhorar a experi\u00eancia com o os seus clientes, por favor, <a href=\"https:\/\/meutreinoperfeito.com.br\/cadastro-de-personal-trainer-online\/\">clique aqui<\/a> e entre em contato conosco.<\/li><li>\u00c9 importante destacar que esse v\u00eddeo somente poder\u00e1 ser utilizado por personais que estejam cadastrados e ativos na plataforma <a href=\"https:\/\/meutreinoperfeito.com.br\/\">Meu Treino Perfeito<\/a> e de forma alguma poder\u00e1 ser baixado ou utilizados em aplicativos de terceiros, caso contr\u00e1rio o personal trainer estar\u00e1 sujeito a multa e processo por danos materiais.<\/li><\/ul>\n\n\n\n<p> <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">SIGA A GENTE<\/h2>\n\n\n\n<a href=\"https:\/\/www.facebook.com\/meutreinoperfeito\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/meutreinoperfeito.com.br\/wp-content\/uploads\/2020\/06\/Facebook-50x50-FT.png\" alt=\"\" class=\"wp-image-2991\" width=\"50\" height=\"50\"><\/a>  <a href=\"https:\/\/www.instagram.com\/meutreinoperfeito\/\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/meutreinoperfeito.com.br\/wp-content\/uploads\/2020\/06\/Instagram-50x50-FT.png\" alt=\"\" class=\"wp-image-2991\" width=\"50\" height=\"50\"><\/a>  <a href=\"https:\/\/twitter.com\/mtperfeito\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/meutreinoperfeito.com.br\/wp-content\/uploads\/2020\/06\/Twitter-50x50-FT.png\" alt=\"\" class=\"wp-image-2991\" width=\"50\" height=\"50\"><\/a>  <a href=\"https:\/\/www.youtube.com\/channel\/UCErmGE1vuq34cfKT5-s2r5A\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/meutreinoperfeito.com.br\/wp-content\/uploads\/2020\/06\/Youtube-50x50-FT.png\" alt=\"\" class=\"wp-image-2991\" width=\"50\" height=\"50\"><\/a>\n\n\n\n<p> <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">CURTA e COMPARTILHE!<\/h2>\n\n\n\n<p>Se voc\u00ea gostou das dicas fitness, por favor, ajude o canal curtindo e compartilhando.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Assista o v\u00eddeo e aprenda como fazer o exerc\u00edcio. Esse exerc\u00edcio vai trabalhar a regi\u00e3o do CORE. Se voc\u00ea tiver qualquer d\u00favida ou dificuldade sobre esse exerc\u00edcio, acesse nosso site e fale com os profissionais de educa\u00e7\u00e3o f\u00edsica do portal Meu Treino Perfeito.<\/p>\n","protected":false},"author":1,"featured_media":3062,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[986,1004],"tags":[988,156,1073,796,91,148,113,1068,1069],"class_list":["post-3092","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercicios-para-o-core-e-abdomen","category-exercicios-com-o-rolo-de-liberacao-fascial","tag-abdomen-3","tag-core","tag-elefantinho-no-rolo-02","tag-eu-melhor-que-eu","tag-meu-treino-perfeito","tag-nutricionista","tag-personal-trainer","tag-rolo-de-espuma","tag-rolo-de-liberacao-miofascial"],"_links":{"self":[{"href":"https:\/\/meutreinoperfeito.com.br\/wp-json\/wp\/v2\/posts\/3092","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/meutreinoperfeito.com.br\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/meutreinoperfeito.com.br\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/meutreinoperfeito.com.br\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/meutreinoperfeito.com.br\/wp-json\/wp\/v2\/comments?post=3092"}],"version-history":[{"count":0,"href":"https:\/\/meutreinoperfeito.com.br\/wp-json\/wp\/v2\/posts\/3092\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/meutreinoperfeito.com.br\/wp-json\/wp\/v2\/media\/3062"}],"wp:attachment":[{"href":"https:\/\/meutreinoperfeito.com.br\/wp-json\/wp\/v2\/media?parent=3092"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/meutreinoperfeito.com.br\/wp-json\/wp\/v2\/categories?post=3092"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/meutreinoperfeito.com.br\/wp-json\/wp\/v2\/tags?post=3092"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}