Treinos de corpo todo com elástico de resistência

[{ "selector": ".pkmeo-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".rpgzu-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "transform": "translateX(-197.2874355822114px)", "opacity": 1}, {"offset": 1, "transform": "translateX(0)", "opacity": 1} ] }, { "selector": ".wkgba-a", "duration": "1000ms", "fill": "forwards", "delay": "1000ms", "keyframes": [ {"offset": 0, "transform": "translateX(calc(360px - 293px))", "opacity": 1}, {"offset": 1, "transform": "translateX(0)", "opacity": 1} ] }, { "selector": ".qnbiq-a", "duration": "1500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".kgpjf-a", "duration": "1500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }]

Bóra suar

Pequeno, prático e fácil de usar, ele parece ser o melhor amigo das sessões em casa. A personal trainer Cau Saad preparou um treino com elástico de resistência [{ "selector": ".nqddu-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".fzdxx-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".sxxbs-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".ebfnp-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".wktxr-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".fenzt-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "transform": "translateX(-322px)", "opacity": 1}, {"offset": 1, "transform": "translateX(0)", "opacity": 1} ] }, { "selector": ".gcrjk-a", "duration": "1000ms", "fill": "forwards", "delay": "1000ms", "keyframes": [ {"offset": 0, "transform": "translateX(calc(360px - 281px))", "opacity": 1}, {"offset": 1, "transform": "translateX(0)", "opacity": 1} ] }]

Remada Curvada

Comece com o tronco inclinado, costas retas e abdômen contraído. Deixe um pé na frente e outro atrás, com a faixa presa no pé da frente. Depois, flexione o cotovelo, trazendo-o para trás e para cima. Retorne devagar. [{ "selector": ".qbwdo-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".xgzbm-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".mbiwd-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".uftkx-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }]

Para os glúteos

Comece com pernas unidas e o elástico na linha dos calcanhares. Afaste os joelhos sem mexer os pés. Depois faça o agachamento, mantendo glúteos contraídos. Repita. [{ "selector": ".dwanc-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".twjna-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".qqmau-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".uzmbo-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".tjsjo-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".ussms-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "transform": "translateX(-321px)", "opacity": 1}, {"offset": 1, "transform": "translateX(0)", "opacity": 1} ] }, { "selector": ".xidjf-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }]

Abdominal transverso

Como fazer: Prenda o elástico em uma superfície. De lado, segure-o com as duas mãos sem tensionar os ombros. Faça uma rotação do tronco, ativando o abdômen. Troque de lado e repita. [{ "selector": ".gwiuo-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".nxkxo-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".frxiu-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".ilote-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".sxpjs-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "transform": "translateX(-310px)", "opacity": 1}, {"offset": 1, "transform": "translateX(0)", "opacity": 1} ] }, { "selector": ".fewxb-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }]

Crucifixo

Ainda com o elástico preso em uma superfície, vire de costas para ele e segure-o com as mãos. Deixe as pernas uma na frente da outra, postura ereta e abdômen contraído. Feche os braços na frente do corpo. Retorne lentamente. [{ "selector": ".gxwuu-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".wldff-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".ttxmc-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".ldgbo-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".gsdgn-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "transform": "translateX(-293px)", "opacity": 1}, {"offset": 1, "transform": "translateX(0)", "opacity": 1} ] }, { "selector": ".ucjum-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }]

Mobilidade Articular

Como fazer: Segure o elástico com as duas mãos e na frente do corpo. Leve os braços para trás (na amplitude que seu corpo permite). Retorne flexionando o tronco à frente, como se suas mãos quisessem tocar os pés. [{ "selector": ".dbuap-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".aiggl-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".datxd-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".jppuf-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }, { "selector": ".zwsnq-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "transform": "translateX(-318px)", "opacity": 1}, {"offset": 1, "transform": "translateX(0)", "opacity": 1} ] }, { "selector": ".cgslt-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": 1} ] }]

Treinos de corpo todo com elástico de resistência

Bóra suar

Movimento

Remada Curvada

3x15 repetições

Para os glúteos

Abdução + agachamento

3x15 repetições

Abdominal transverso

3x15 repetições

Crucifixo

3x15 repetições

Mobilidade Articular

3x15 repetições

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PARABÉNS!