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5
melhores exercícios
para bumbum

[{ "selector": ".dnksi-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".petjp-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "transform": "translateX(-197.2874355822114px)", "opacity": 1}, {"offset": 1, "transform": "translateX(0)", "opacity": 1} ] }, { "selector": ".wqopd-a", "duration": "1000ms", "fill": "forwards", "delay": "1000ms", "keyframes": [ {"offset": 0, "transform": "translateX(calc(360px - 286px))", "opacity": 1}, {"offset": 1, "transform": "translateX(0)", "opacity": 1} ] }, { "selector": ".giram-a", "duration": "1500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".rxjpl-a", "duration": "1500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }]

Vamos lá?

TREINO

O treino a seguir foi criado pelo professor de educação física Isaias Lemes. Mas certifique-se de consultar um médico sempre antes de iniciar qualquer atividade física, ok? 

[{ "selector": ".cnasc-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".duqrf-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".bqdop-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".nlxiz-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".tcebg-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".rlinq-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "transform": "translateX(-321px)", "opacity": 1}, {"offset": 1, "transform": "translateX(0)", "opacity": 1} ] }]

Agachamento
sumô

Comece com pernas afastadas, pés apontados para fora, coluna ereta, abdômen e glúteos contraídos. Faça a flexão dos joelhos até formar. um ângulo de 90 graus. Volte para a posição inicial e repita o movimento. 

4 séries de 12 a 15 repetições

[{ "selector": ".bifxq-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".ujdef-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".orzkc-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".iggne-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }]

Afundo (A)

Comece com pés paralelos e pernas afastadas na largura dos quadris. A. Dê um passo largo para trás e flexione o joelho da frente até um ângulo de 90 graus. B. Ao retornar, eleve o joelho de trás até os quadris. 

3 séries de 15 repetições por perna

[{ "selector": ".xrkgf-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".dmbnl-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".wtdap-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".ikqun-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".opjzm-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "transform": "translateX(-322px)", "opacity": 1}, {"offset": 1, "transform": "translateX(0)", "opacity": 1} ] }, { "selector": ".cbxgo-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }]

Afundo (B)

Comece com pés paralelos e pernas afastadas na largura dos quadris. A. Dê um passo largo para trás e flexione o joelho da frente até um ângulo de 90 graus. B. Ao retornar, eleve o joelho de trás até os quadris.

3 séries de 15 repetições por perna

[{ "selector": ".fgjak-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".loznp-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".ezosx-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".ezffp-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".miluq-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "transform": "translateX(-321px)", "opacity": 1}, {"offset": 1, "transform": "translateX(0)", "opacity": 1} ] }, { "selector": ".mpxxp-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }]

Stiff

Comece de pé com pés unidos. Desça o tronco para a frente, flexionando o joelho direito e apoiando a mão esquerda no chão enquanto eleva a perna esquerda para trás. A mão direita fica elevada na lateral, na altura do ombro. Volte ao início.

3 séries de 15 repetições por perna

[{ "selector": ".uogtm-a", "duration": "1200ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "transform": "translateY(-311px)", "opacity": 1}, {"offset": 1, "transform": "translateY(0)", "opacity": 1} ] }, { "selector": ".jobjo-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".nlecq-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".pwbna-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".mgent-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".nbwtp-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "transform": "translateX(-309px)", "opacity": 1}, {"offset": 1, "transform": "translateX(0)", "opacity": 1} ] }, { "selector": ".lmdei-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }]

Abdução

Deitado de lado, perna de baixo flexionada, braço debaixo estendido sob a cabeça, a outra mão apoiada no chão e glúteos contraídos. Eleve a perna e retorne sem tocar o chão. Ao elevar a perna, cuidado para não girar o tronco.

3 séries de 12 repetições por perna

[{ "selector": ".tbrpf-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".gwnam-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".jxife-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".xogxq-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".zjoqn-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "transform": "translateX(-292px)", "opacity": 1}, {"offset": 1, "transform": "translateX(0)", "opacity": 1} ] }, { "selector": ".ezcgd-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }]

Ponte (A)

Deitada de costas, pés na largura dos quadris, joelhos flexionados, abdômen e glúteos contraídos. A. Estenda para cima a perna direita. B. Eleve os quadris mantendo a perna estendida e abaixe. 

3 séries de 12 repetições por perna

[{ "selector": ".gjpua-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".gjbbd-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".wbtis-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".rcxor-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".stiiu-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "transform": "translateX(-322px)", "opacity": 1}, {"offset": 1, "transform": "translateX(0)", "opacity": 1} ] }, { "selector": ".qacgi-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }]

Ponte (B)

Deitada de costas, pés na largura dos quadris, joelhos flexionados, abdômen e glúteos contraídos. A. Estenda para cima a perna direita. B. Eleve os quadris mantendo a perna estendida e abaixe. 

3 séries de 12 repetições por perna

[{ "selector": ".fpear-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".bizgp-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".lmzxd-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".gnlwi-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".kptnp-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "transform": "translateX(-322px)", "opacity": 1}, {"offset": 1, "transform": "translateX(0)", "opacity": 1} ] }, { "selector": ".nlqfx-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }]

Parabéns!

Você completou esse treino e está a caminho de uma vida mais saudável!

Para resultados, Isaac indica repetir o ciclo três vezes por semana – respeitando sempre um dia de intervalo.

ISSO AÍ!

[{ "selector": ".gnjcz-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".dogwf-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".lmxjr-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".inmgc-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "transform": "translateX(-274px)", "opacity": 1}, {"offset": 1, "transform": "translateX(0)", "opacity": 1} ] }, { "selector": ".nfcnj-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }]

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