{"id":16386,"date":"2021-07-22T12:48:53","date_gmt":"2021-07-22T15:48:53","guid":{"rendered":"https:\/\/www.smartfit.com.br\/news\/?p=16386"},"modified":"2026-01-09T18:45:42","modified_gmt":"2026-01-09T21:45:42","slug":"como-fazer-abdominal-veja-passo-a-passo-e-beneficios","status":"publish","type":"post","link":"https:\/\/www.smartfit.com.br\/news\/fitness\/como-fazer-abdominal-veja-passo-a-passo-e-beneficios\/","title":{"rendered":"Como fazer abdominal? Veja passo a passo e benef\u00edcios"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Levante a m\u00e3o se a \u00faltima vez em que te ensinaram <strong>como fazer abdominal corretamente<\/strong> foi durante as aulas de educa\u00e7\u00e3o f\u00edsica do ensino fundamental. Bem, \u00e9 hora de atualizar o repert\u00f3rio! Pedimos a ajuda valiosa de Amanda Alencar, professora da Smart Fit e personal trainer, para montar o passo a passo a seguir. Se liga nas dicas e capriche no pr\u00f3ximo treino!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Uma boa t\u00e9cnica para fazer abdominal<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Para fazer aquele <strong>abdominal<\/strong> perfeit\u00e3o, concentre-se na respira\u00e7\u00e3o e na contra\u00e7\u00e3o dos m\u00fasculos da regi\u00e3o do core, o centro do corpo.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>&#8220;N\u00e3o esque\u00e7a que a cabe\u00e7a acompanha o movimento&#8221;, diz Amanda.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Maximize o efeito de fortalecimento variando a amplitude do exerc\u00edcio (no v\u00eddeo, a expert explica como).<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/media.giphy.com\/media\/TcUvUYWXHIaaL2g8sf\/giphy.gif\" alt=\"\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">Como fazer abdominal em 5 passos<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Sente-se e flexione os joelhos, apoiando bem os p\u00e9s no ch\u00e3o.<\/li>\n\n\n\n<li>Coloque as m\u00e3os atr\u00e1s da cabe\u00e7a e des\u00e7a o tronco suavemente.<\/li>\n\n\n\n<li>Eleve o tronco, contraindo a musculatura do abd\u00f4men.<\/li>\n\n\n\n<li>Des\u00e7a novamente o tronco, devagar, desenrolando a coluna.<\/li>\n\n\n\n<li>Apoie os ombros no ch\u00e3o antes de partir para a pr\u00f3xima repeti\u00e7\u00e3o.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Agora, Amanda Alencar d\u00e1 mais detalhes e ensina varia\u00e7\u00f5es. D\u00ea o play:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Gloss\u00e1rio Smart Fit | Como Fazer Abdominal\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/vLw_nwY6W_Y?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><figcaption class=\"wp-element-caption\"><sub>Veja mais v\u00eddeos no <a href=\"https:\/\/www.youtube.com\/c\/smartfit\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/www.youtube.com\/c\/smartfit\">canal da Smart no Youtube<\/a><\/sub> <\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Os benef\u00edcios de fazer abdominais direitinho<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Defini\u00e7\u00e3o dos m\u00fasculos!<\/strong> O abdominal serve, principalmente, para tonificar e fortalecer a musculatura.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Quer melhorar equil\u00edbrio e postura? <\/strong>Praticar esse exerc\u00edcio com regularidade pode ajudar!<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Abdominais tamb\u00e9m melhoram a performance em outras atividades esportivas,<\/strong> como nata\u00e7\u00e3o, v\u00f4lei e futebol.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fica mais f\u00e1cil fazer at\u00e9 as tarefas do dia a dia<\/strong> &#8211; como curvar-se para cal\u00e7ar os sapatos ou esticar-se para alcan\u00e7ar a prateleira mais alta.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Outros tipos de abdominal<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea est\u00e1 procurando intensificar a rotina de treinamento de for\u00e7a, pode experimentar varia\u00e7\u00f5es eficazes do exerc\u00edcio tradicional. Desafie-se:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>Para iniciantes:<\/em> <a href=\"https:\/\/www.smartfit.com.br\/news\/fitness\/como-fazer-abdominais-corretamente\/\" title=\"Como fazer estes 5 tipos de abdominal corretamente\">infra e bicicleta<\/a>.<\/li>\n\n\n\n<li><em>Para intermedi\u00e1rios e avan\u00e7ados:<\/em> <a href=\"https:\/\/www.smartfit.com.br\/news\/fitness\/tipos-de-abdominais\/\" title=\"Intensifique o treino com 10 tipos de abdominais\">sprinter, roll up, prancha com rota\u00e7\u00e3o e spider man<\/a>.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Entenda o papel do core no exerc\u00edcio<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">O abd\u00f4men n\u00e3o trabalha sozinho. Dessa forma, o movimento envolve o <strong>core inteiro<\/strong>: lombar, gl\u00fateos e m\u00fasculos profundos. Por isso, o controle importa.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Durante o abdominal, <strong>ative conscientemente os m\u00fasculos<\/strong> para aumentar o esfor\u00e7o e reduzir sobrecarga na lombar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Al\u00e9m disso, evite usar impulso, isso porque ele reduz o esfor\u00e7o abdominal e transfere a carga para outras \u00e1reas, como quadris e costas.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Como fazer abdominal corretamente usando acess\u00f3rios<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Alguns equipamentos aumentam o controle e a intensidade do exerc\u00edcio e servem para diversificar e potencializar os treinos.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Logo, \u00e9 interessante inclu\u00ed-los na sua rotina de <a href=\"https:\/\/www.smartfit.com.br\/news\/fitness\/como-fazer-abdominais-corretamente\/\"><strong>abdominais<\/strong><\/a>, confira quais s\u00e3o eles:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Bola su\u00ed\u00e7a:<\/strong> aumenta a instabilidade e ativa mais fibras musculares;<br><\/li>\n\n\n\n<li><strong>Corda el\u00e1stica: <\/strong>gera resist\u00eancia durante a subida;<br><\/li>\n\n\n\n<li><strong>Disco de peso: <\/strong>aumenta a carga e intensifica o exerc\u00edcio.\u00a0<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Com esses recursos, o <a href=\"https:\/\/www.smartfit.com.br\/news\/fitness\/como-melhorar-o-resultado-do-treino\/\"><strong>treino<\/strong><\/a> ganha mais variedade. Contudo, lembre-se de manter a <strong>t\u00e9cnica correta<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Como fazer abdominal de forma funcional no dia a dia<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Fazer abdominal vai al\u00e9m da est\u00e9tica. Os efeitos aparecem na rotina, desde amarrar o t\u00eanis at\u00e9 levantar peso, o core ajuda.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Portanto, voc\u00ea pode incorporar exerc\u00edcios funcionais simples ao treino:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Movimentos funcionais que ativam o abd\u00f4men<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.smartfit.com.br\/news\/fitness\/tudo-sobre-prancha-abdominal\/\"><strong>Prancha<\/strong><\/a> frontal;<br><\/li>\n\n\n\n<li>Prancha lateral;<br><\/li>\n\n\n\n<li>Abdominal isom\u00e9trico;<br><\/li>\n\n\n\n<li>Dead bug;<br><\/li>\n\n\n\n<li>Eleva\u00e7\u00e3o de pernas.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Esses movimentos usam o peso do corpo e simulam gestos cotidianos, de forma a aumentar a estabilidade e reduzir o risco de les\u00e3o.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Dicas para evoluir no abdominal<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Muitas pessoas se perguntam como fazer abdominal corretamente , mas isso depende da evolu\u00e7\u00e3o gradual. N\u00e3o pule etapas e respeite o tempo do seu corpo. Lembre-se sempre de:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fazer aquecimento espec\u00edfico antes da s\u00e9rie;<br><\/li>\n\n\n\n<li>Manter regularidade na pr\u00e1tica;<br><\/li>\n\n\n\n<li>Progredir com varia\u00e7\u00f5es t\u00e9cnicas, n\u00e3o com repeti\u00e7\u00f5es excessivas;<br><\/li>\n\n\n\n<li>Combinar abdominais com exerc\u00edcios compostos.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Al\u00e9m disso, use sempre a respira\u00e7\u00e3o a favor do movimento: expire ao subir e inspire ao descer.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Dica extra!<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Deu para perceber que m\u00fasculos abdominais fortes s\u00e3o sin\u00f4nimo de qualidade de vida, certo? Ent\u00e3o, que tal colocar em pr\u00e1tica? Os professores da Smart Fit podem te ajudar a alcan\u00e7ar seus objetivos. Tem treino para emagrecer, ganhar m\u00fasculos ou melhorar o seu condicionamento. Passe na <a href=\"https:\/\/www.smartfit.com.br\/unidades\" title=\"https:\/\/www.smartfit.com.br\/unidades\" target=\"_blank\" rel=\"noreferrer noopener\">academia mais perto de voc\u00ea<\/a> e confira os <a href=\"https:\/\/www.smartfit.com.br\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/www.smartfit.com.br\/\">planos dispon\u00edveis<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Continue por aqui <\/h2>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1440\" height=\"790\" data-id=\"9651\" src=\"https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2020\/03\/como-pular-corda_.jpg\" alt=\"como pular corda_\" class=\"wp-image-9651\" \/><figcaption class=\"wp-element-caption\"><strong><a href=\"https:\/\/www.smartfit.com.br\/news\/fitness\/como-pular-corda\/\" title=\"Como pular corda? Veja dicas e treinos\">Como pular corda<\/a><\/strong><\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"960\" height=\"640\" data-id=\"19217\" src=\"https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/02\/Passo-a-passo-do-HIIT-o-que-e-beneficios-e-por-que-ele-e-aliado-do-emagrecimento.jpg\" alt=\"Passo a passo do HIIT o que \u00e9, benef\u00edcios e por que ele \u00e9 aliado do emagrecimento\" class=\"wp-image-19217\" srcset=\"https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/02\/Passo-a-passo-do-HIIT-o-que-e-beneficios-e-por-que-ele-e-aliado-do-emagrecimento.jpg 960w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/02\/Passo-a-passo-do-HIIT-o-que-e-beneficios-e-por-que-ele-e-aliado-do-emagrecimento-300x200.jpg 300w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/02\/Passo-a-passo-do-HIIT-o-que-e-beneficios-e-por-que-ele-e-aliado-do-emagrecimento-768x512.jpg 768w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/02\/Passo-a-passo-do-HIIT-o-que-e-beneficios-e-por-que-ele-e-aliado-do-emagrecimento-800x533.jpg 800w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/02\/Passo-a-passo-do-HIIT-o-que-e-beneficios-e-por-que-ele-e-aliado-do-emagrecimento-150x100.jpg 150w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><figcaption class=\"wp-element-caption\"><strong><a href=\"https:\/\/www.smartfit.com.br\/news\/fitness\/hiit-o-que-e-beneficios\/\" title=\"Passo a passo do HIIT: o que \u00e9, benef\u00edcios e por que ele \u00e9 aliado do emagrecimento\">Passo a passo do HIIT <\/a><\/strong><\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"960\" height=\"640\" data-id=\"19205\" src=\"https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/02\/Tudo-o-que-voce-precisa-saber-sobre-prancha-abdominal.jpg\" alt=\"Tudo o que voc\u00ea precisa saber sobre prancha abdominal | Foto: Pexels\" class=\"wp-image-19205\" srcset=\"https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/02\/Tudo-o-que-voce-precisa-saber-sobre-prancha-abdominal.jpg 960w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/02\/Tudo-o-que-voce-precisa-saber-sobre-prancha-abdominal-300x200.jpg 300w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/02\/Tudo-o-que-voce-precisa-saber-sobre-prancha-abdominal-768x512.jpg 768w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/02\/Tudo-o-que-voce-precisa-saber-sobre-prancha-abdominal-800x533.jpg 800w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/02\/Tudo-o-que-voce-precisa-saber-sobre-prancha-abdominal-150x100.jpg 150w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><figcaption class=\"wp-element-caption\"><strong><a href=\"https:\/\/www.smartfit.com.br\/news\/fitness\/tudo-sobre-prancha-abdominal\/\" title=\"Tudo o que voc\u00ea precisa saber sobre prancha abdominal\">Tudo o que voc\u00ea precisa saber sobre prancha abdominal<\/a><\/strong><\/figcaption><\/figure>\n<\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dor no pesco\u00e7o? Nem pensar! A professora e personal trainer Amanda Alencar d\u00e1 as melhores dicas <\/p>\n","protected":false},"author":1,"featured_media":16389,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1245],"tags":[25,1312],"class_list":["post-16386","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-abdominal","tag-card"],"acf":{"banner_imagem":"","banner_link":"","banner_target":"_blank","cta":{"label":"Conhe\u00e7a os planos da Smart Fit!","link":"https:\/\/www.smartfit.com.br\/academias?utm_source=EGM&amp;utm_medium=BLOG&amp;utm_campaign=SFBR20260109_AQS_NEWS-FIT_W02","target":"_blank"},"image_thumb_horizontal":"","image_thumb_vertical":"","image_carrosel":""},"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"Aprenda como fazer abdominal reto com as dicas da personal trainer Amanda Alencar! 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