{"id":17292,"date":"2021-10-28T16:21:28","date_gmt":"2021-10-28T19:21:28","guid":{"rendered":"https:\/\/www.smartfit.com.br\/news\/?p=17292"},"modified":"2022-02-10T15:06:25","modified_gmt":"2022-02-10T18:06:25","slug":"o-melhor-exercicio-para-fortalecer-a-barriga","status":"publish","type":"post","link":"https:\/\/www.smartfit.com.br\/news\/fitness\/o-melhor-exercicio-para-fortalecer-a-barriga\/","title":{"rendered":"Este \u00e9 o melhor exerc\u00edcio para fortalecer a barriga"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Ter um abd\u00f4men definido pode at\u00e9 ser um dos seus objetivos na academia. Mas o importante mesmo \u00e9 saber que a regi\u00e3o est\u00e1 fortalecida e pronta para os desafios do dia a dia \u2013 e, acredite, um dos maiores pode ser passar muito tempo sentado ou em p\u00e9. Essas posi\u00e7\u00f5es exigem bastante do chamado core (\u00e1rea que engloba o abd\u00f4men, a lombar e o bumbum) e exercit\u00e1-lo \u00e9 fundamental no treinamento.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A musculatura do core \u00e9 respons\u00e1vel por dar estabilidade para a bacia, a pelve e o abd\u00f4men e estar em dia com ela contribui (e muito) na melhora da postura e para prevenir dores. Sobre esse assunto, perguntamos ao professor da Smart Fit Valter Pessoa Grimaldi qual \u00e9 o <strong>melhor exerc\u00edcio para fortalecer a barriga<\/strong>. Adivinha a resposta? <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A <strong><a href=\"https:\/\/www.smartfit.com.br\/news\/fitness\/como-fazer-prancha\/\" title=\"Como fazer prancha\">prancha isom\u00e9trica<\/a><\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8220;Na minha opini\u00e3o, trata-se do abdominal mais completo para fortalecimento, pois al\u00e9m de trabalhar toda regi\u00e3o do abd\u00f4men e da lombar, \u00e9 de f\u00e1cil execu\u00e7\u00e3o&#8221;, diz. A seguir, ele explica como fazer o exerc\u00edcio. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"como-fazer-prancha-isometrica\">Como fazer prancha isom\u00e9trica?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">1. Deite-se no ch\u00e3o, de bru\u00e7os, com os antebra\u00e7os no ch\u00e3o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2. Eleve o corpo de forma ereta, apoiando-se nos cotovelos e p\u00e9s. Lembre-se de manter os cotovelos alinhados aos ombros.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3. Estabilize a posi\u00e7\u00e3o e fique o tempo que conseguir parado em isometria (o ideal \u00e9 a partir de dez segundos), lembrando de contrair o abd\u00f4men e pelve.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"tem-video\">Tem v\u00eddeo!<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">D\u00ea o play para aprender com a professora Amanda Alencar.<\/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 prancha\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/YBOXaSVswP0?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><sub>Veja mais v\u00eddeos como este no <a href=\"https:\/\/www.youtube.com\/c\/smartfit\" target=\"_blank\" rel=\"noreferrer noopener nofollow\" 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\" id=\"voce-pode-tentar-alguma-variacao\">Voc\u00ea pode tentar alguma varia\u00e7\u00e3o<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Entre as varia\u00e7\u00f5es poss\u00edveis do exerc\u00edcio est\u00e3o a <a href=\"https:\/\/www.smartfit.com.br\/news\/fitness\/tudo-sobre-prancha-abdominal\/\" title=\"prancha\">prancha<\/a> alta, na qual n\u00e3o se dobra os cotovelos (mas eles permanecem levemente flexionados para evitar sobrecarga) e a unilateral, quando o corpo, voltado para um lado, \u00e9 apoiado por apenas um dos bra\u00e7os.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Em qualquer uma delas, o erro mais comum \u00e9 o quadril sair do alinhamento, ou seja, subir ou descer em rela\u00e7\u00e3o ao tronco e \u00e0s pernas \u2013 por isso \u00e9 t\u00e3o importante contrair o abd\u00f4men e a pelve e sempre buscar a estabilidade. Ao atentar para essas dicas, voc\u00ea evita les\u00f5es e pratica o exerc\u00edcio de forma eficiente e com perman\u00eancias cada vez mais longas, rumo a uma barriga fortalecida. \ud83d\ude09<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"continue-por-aqui\">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=\"960\" height=\"640\" data-id=\"17302\" src=\"https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2021\/10\/melhor-exercicio-abdomen.jpg\" alt=\"perguntamos ao professor da Smart Fit Valter Pessoa Grimaldi qual \u00e9 o melhor exerc\u00edcio para fortalecer a barriga. Adivinha a resposta?\" class=\"wp-image-17302\" srcset=\"https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2021\/10\/melhor-exercicio-abdomen.jpg 960w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2021\/10\/melhor-exercicio-abdomen-300x200.jpg 300w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2021\/10\/melhor-exercicio-abdomen-768x512.jpg 768w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2021\/10\/melhor-exercicio-abdomen-800x533.jpg 800w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2021\/10\/melhor-exercicio-abdomen-150x100.jpg 150w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><figcaption><strong><a href=\"https:\/\/www.smartfit.com.br\/news\/fitness\/o-melhor-exercicio-para-fortalecer-a-barriga\/\" title=\"O melhor exerc\u00edcio para fortalecer a barriga\">O melhor exerc\u00edcio para fortalecer a barriga<\/a><\/strong><\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"960\" height=\"640\" data-id=\"18398\" src=\"https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/01\/voltar-a-treinar.jpg\" alt=\"\" class=\"wp-image-18398\" srcset=\"https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/01\/voltar-a-treinar.jpg 960w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/01\/voltar-a-treinar-300x200.jpg 300w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/01\/voltar-a-treinar-768x512.jpg 768w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/01\/voltar-a-treinar-800x533.jpg 800w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/01\/voltar-a-treinar-150x100.jpg 150w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><figcaption><a href=\"https:\/\/www.smartfit.com.br\/news\/fitness\/como-voltar-a-treinar\/\"><strong>Como retornar aos treinos depois de um tempo sem se exercitar<\/strong><\/a><\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1440\" height=\"790\" data-id=\"10791\" src=\"https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2016\/09\/supino-_-exerc\u00edcios-multiarticulares.jpg\" alt=\"supino _ exerc\u00edcios multiarticulares\" class=\"wp-image-10791\"\/><figcaption><a href=\"https:\/\/www.smartfit.com.br\/news\/fitness\/variacoes-supino\/\"><strong>Varia\u00e7\u00f5es de supino: quando e como fazer cada uma delas<\/strong><\/a><\/figcaption><\/figure>\n<\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"precisa-de-uma-forca\">Precisa de uma for\u00e7a?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Fortalecimento, ganho de massa magra, perda de peso, condicionamento f\u00edsico\u2026 Seja qual for o seu objetivo, a Smart Fit re\u00fane profissionais preparados para te orientar. Encontre a <a href=\"https:\/\/www.smartfit.com.br\/unidades\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/www.smartfit.com.br\/unidades\">academia mais perto de voc\u00ea<\/a> e consulte 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","protected":false},"excerpt":{"rendered":"<p>O professor da Smart Fit Valter Pessoa Grimaldi elege seu movimento favorito para tonificar a regi\u00e3o do abd\u00f4men. Vem descobrir! <\/p>\n","protected":false},"author":1,"featured_media":17302,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1245],"tags":[25],"class_list":["post-17292","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-abdominal"],"acf":{"banner_imagem":"","banner_link":"","banner_target":"_blank","cta":{"label":"Quero conhecer os planos da Smart!","link":"https:\/\/www.smartfit.com.br\/","target":"_blank"},"image_thumb_horizontal":"","image_thumb_vertical":"","image_carrosel":17672},"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"Perguntamos ao professor da Smart Fit Valter Pessoa Grimaldi qual \u00e9 o melhor exerc\u00edcio para fortalecer a barriga. 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