Quatro exercícios fundamentais para quem quer trincar o abdômen até o verão

[{"selector":"#anim-94953e1a-4099-4f47-8703-b3df366a1f6d","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dd2d887f-c5ca-49c7-b801-f2ef51a1d32c","keyframes":{"transform":["translate3d(0px, 141.65046%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] AntonioDiaz / stock.adobe.com

[{"selector":"#anim-511b0143-fac3-4aa1-8d93-06651c0c755a","keyframes":{"transform":["scale(1)","scale(1.1)","scale(0.99)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":20000,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-59020239-39d5-4053-8e3d-d758a70021da","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-09e998c6-41f9-4cf0-8508-13d8fa082f7f","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c8655bd3-e1e6-41ae-b4ba-c9a03c95da77","keyframes":{"opacity":[0,1]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3313e5ac-3223-4b0a-89a9-a962b67f8639","keyframes":{"transform":["translate3d(115.28663%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Vasyl / stock.adobe.com Os quatro exercícios a seguir trabalham diferentes partes do abdômen e ainda podem ser adaptados conforme as condições físicas de cada pessoa. No entanto, é preciso fazê-los de forma consciente, sem colocar carga no pescoço e nos braços.

Exercícios para o abdômen

[{"selector":"#anim-ce57ff06-3b60-444c-8da8-67dd93e9feb7","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-294c7c20-b85c-46d6-8881-3febaefbe79b","keyframes":{"transform":["translate3d(0px, 370.65959%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d14fa127-fe26-4bd0-8409-1d70094d5d20","keyframes":{"opacity":[0,1]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-66af15ea-0456-4e0a-acd6-35ac02c55cf4","keyframes":{"transform":["translate3d(115.28663%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] ikostudio / stock.adobe.com A educadora física Angela Grass recomenda ótimos exercícios para quem deseja trincar a barriga pensando no verão.

Prancha reta

[{"selector":"#anim-22ed35ad-7548-4f36-a6e5-b9f36cde46d0","keyframes":{"transform":["scale(1)","scale(1.1)","scale(0.99)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":20000,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-97a338c5-f419-49df-a20c-19e48cca50a2","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4cac71f3-38e6-41dd-b930-7567d212ec2f","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a1374ebf-4a3d-4b52-b52a-94af78793f61","keyframes":{"opacity":[0,1]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-58fee948-4826-4847-99a5-f7ee3fbb1f95","keyframes":{"transform":["translate3d(110.30302%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2728f084-1387-4fcd-8da2-a33d2b96942e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6791815f-d8e2-4981-a5cf-1201d7131ceb","keyframes":{"transform":["translate3d(115.18987%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] undrey / stock.adobe.com É feita de bruços, idealmente apoiando apenas pés e antebraços no chão, mas quem tem um pouco mais de dificuldade pode apoiar os joelhos para conseguir executar ou ainda fazer com os braços estendidos.

Prancha lateral

[{"selector":"#anim-83795416-3a2d-4128-82f4-dbf61a9699a0","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a4a114d0-b685-43af-b0b4-07f290688c80","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c723af64-a76b-4e07-91ea-da66e2069598","keyframes":{"opacity":[0,1]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-97ea09bc-f792-4133-a862-1d2746eb3f50","keyframes":{"transform":["translate3d(115.28663%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e0b5d7b1-319e-459f-a46c-adc765003d71","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-752cdd9c-c723-4498-8dbb-a7fb22d66d4b","keyframes":{"transform":["translate3d(115.87301%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Studio Romantic / stock.adobe.com Pode ser feita com as pernas estendidas ou apoiando a lateral dos joelhos no solo. Se a perna estiver estendida, a pessoa pode colocar um pé na frente do outro ou um sobre o outro, sendo que a segunda opção é um pouco mais difícil.

Remador

[{"selector":"#anim-436fe255-8980-480f-a995-cb27ff818903","keyframes":{"transform":["scale(1)","scale(1.1)","scale(0.99)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":20000,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-6cc7aacc-938f-4fdc-9fe1-8a4b9ea6ed8e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7170cc85-57bf-4100-9d93-7ceebbfdf145","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-830cfed2-8c23-46cd-a982-34cade550727","keyframes":{"opacity":[0,1]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1cc9a4db-7f44-453b-a29f-e7fd2e2e2b7e","keyframes":{"transform":["translate3d(115.92356%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-46e43890-9b37-45a1-9409-5b0dd12dac91","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dd954cfc-401d-48bc-8be7-4267805fc38b","keyframes":{"transform":["translate3d(115.18987%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Drobot Dean / stock.adobe.com Para fazer este exercício, a pessoa deita de barriga para cima com o corpo estendido e os braços esticados acima da cabeça. Depois, faz repetições em que tenta subir o tronco para uma posição sentada ao mesmo tempo em que flexiona as pernas, trazendo-as para perto do peito.

Mata formiga

[{"selector":"#anim-b7373942-64fe-437a-a58a-994dae2dcb01","keyframes":{"transform":["scale(1)","scale(1.1)","scale(0.99)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":20000,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-4c12d17b-2bca-446a-8187-1c331bb33cbc","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ef1d602f-bf83-4b4e-be05-cfdf76e96550","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-646af0cf-8732-403f-9a92-94a547b6b5e2","keyframes":{"opacity":[0,1]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-475391f7-f8af-41b9-8a59-1d1a14967a3b","keyframes":{"transform":["translate3d(115.92356%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6fa55d69-a605-48d6-9ae7-fe274141ec35","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-855c304f-833b-48d1-b40c-5d673f1e3e54","keyframes":{"transform":["translate3d(115.55555%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] mad_production / stock.adobe.com Iniciantes podem começar a praticar deitados de barriga para cima, com os joelhos flexionados, desencostando levemente os ombros do colchonete enquanto contraem o abdômen e fazem uma pequena rotação do tronco, direcionando a mão direita ao solo do lado esquerdo e vice-versa.

Acompanhe as últimas notícias em Donna

[{"selector":"#anim-d72e6cbe-dc27-42cc-b899-0a4da329167c","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-22fa2a30-9ee9-4c71-a486-e08470b042f5","keyframes":{"transform":["translate3d(0px, -99.18984%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dfe6f5d6-f183-43e8-8e6f-121627126247","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-887d1a39-8fc4-4206-9737-27b0fedaa30c","keyframes":{"transform":["translate3d(100.00000%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f6741718-f90e-4822-b040-5306b6b12116","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8875d7ad-54ef-47ed-a8ae-90bfc8e08031","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] GOSTOU DO CONTEÚDO? ACESSE AGORA