{"id":17593,"date":"2021-10-26T10:05:53","date_gmt":"2021-10-26T13:05:53","guid":{"rendered":"https:\/\/www.smartfit.com.br\/news\/?p=17593"},"modified":"2026-01-09T18:50:27","modified_gmt":"2026-01-09T21:50:27","slug":"polichinelo-como-fazer-beneficios","status":"publish","type":"post","link":"https:\/\/www.smartfit.com.br\/news\/fitness\/polichinelo-como-fazer-beneficios\/","title":{"rendered":"Polichinelo com emo\u00e7\u00e3o: conhe\u00e7a os benef\u00edcios e as varia\u00e7\u00f5es"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Muita gente se lembra dele da \u00e9poca das aulas de educa\u00e7\u00e3o f\u00edsica na escola: simples, din\u00e2mico e at\u00e9 divertido, o <strong>polichinelo<\/strong> atravessa anos da vida de quem frequenta a academia ou se dedica a algum esporte. No treino, ele \u00e9 indicado para o <a href=\"https:\/\/www.smartfit.com.br\/news\/fitness\/como-fazer-aquecimento-e-evitar-lesoes\/\" title=\"Como fazer aquecimento: 5 exerc\u00edcios para come\u00e7ar o treino\">aquecimento<\/a>&nbsp;e a <a href=\"https:\/\/www.smartfit.com.br\/news\/fitness\/entenda-pausa-ativa-musculacao\/\" title=\"Entenda sobre a pausa ativa na muscula\u00e7\u00e3o\">pausa ativa<\/a> entre s\u00e9ries de muscula\u00e7\u00e3o, al\u00e9m de marcar presen\u00e7a nos circuitos de <a href=\"https:\/\/www.smartfit.com.br\/news\/fitness\/beneficios-treinamento-funcional\/\" title=\"Benef\u00edcios do treinamento funcional\">funcional<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Isso porque esse exerc\u00edcio aumenta a temperatura corporal, intensifica a frequ\u00eancia cardiorrespirat\u00f3ria e ativa regi\u00f5es importantes, como o quadril e os m\u00fasculos da panturrilha, quadr\u00edceps (m\u00fasculos na parte na frente da coxa) e bumbum. &#8220;O polichinelo \u00e9 um exerc\u00edcio que melhora a capacidade cardiorrespirat\u00f3ria, a coordena\u00e7\u00e3o motora e o condicionamento f\u00edsico \u2013 que inclui a capacidade de fazer tarefas do dia a dia com agilidade e for\u00e7a&#8221;, diz Carolina Machado, professora da Smart Fit e consultora do Smart Fit Coach.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"como-fazer-polichinelo\">Como fazer polichinelo<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A varia\u00e7\u00e3o b\u00e1sica do <strong>polichinelo<\/strong> \u00e9 feita assim:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1. Afaste as pernas com os p\u00e9s levemente apontados para fora.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2. Abra e erga os bra\u00e7os.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3. Salte de forma sincronizada, abrindo e fechando bra\u00e7os e pernas. Aten\u00e7\u00e3o: na descida, flexione levemente os joelhos para amortecer o salto e n\u00e3o sobrecarregar as articula\u00e7\u00f5es.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">4. Aumente a intensidade conforme conseguir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Quer assistir em v\u00eddeo? A professora Amanda Alencar ensina.<\/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=\"Como fazer o exerc\u00edcio POLICHINELO | Gloss\u00e1rio Smart Fit\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/S2uqQ9zHZMc?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 como esse 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=\"bora-variar\">Bora variar?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Quem tiver alguma limita\u00e7\u00e3o ou les\u00e3o no joelho deve fazer o exerc\u00edcio de forma adaptada, abrindo e fechando uma das pernas para fora, sem saltar. Se a restri\u00e7\u00e3o for nos ombros, posicione os bra\u00e7os esticados, \u00e0 frente do corpo, e abra e feche fazendo um movimento de tesoura. Aqui, fica a dica de sempre: apesar de parecer um exerc\u00edcio f\u00e1cil, na d\u00favida consulte o professor para ser orientado da melhor forma.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para quem curte um pouco de desafio, existem ainda varia\u00e7\u00f5es de intensidade e grau de dificuldade. No <em>rotational jacks<\/em>, por exemplo, os saltos s\u00e3o alternados pela flex\u00e3o do tronco para que as m\u00e3os toquem os p\u00e9s; enquanto no <em>star jumps<\/em> o exerc\u00edcio parte de um agachamento at\u00e9 que voc\u00ea salte em formato de estrela. No <em>plank jacks<\/em> voc\u00ea fica em posi\u00e7\u00e3o de <a href=\"https:\/\/www.smartfit.com.br\/news\/fitness\/tudo-sobre-prancha-abdominal\/\" title=\"prancha\">prancha<\/a> alta e ent\u00e3o abre e fecha as pernas em posi\u00e7\u00e3o horizontal. \u00c9 poss\u00edvel, ainda, usar el\u00e1sticos de alongamento para dificultar o movimento de bra\u00e7os e pernas, o chamado <em>banded jacks<\/em>. &#8220;A ideia \u00e9 que o exerc\u00edcio seja adaptado respeitando a evolu\u00e7\u00e3o e os limites de cada pessoa&#8221;, diz Carol.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Benef\u00edcios do polichinelo al\u00e9m do aquecimento<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Al\u00e9m de aquecer o corpo, o <a href=\"https:\/\/www.smartfit.com.br\/news\/fitness\/polichinelo-como-fazer-beneficios\/\"><strong>polichinelo<\/strong><\/a> gera adapta\u00e7\u00f5es importantes no sistema cardiovascular e neuromuscular.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Portanto, confira os <strong>benef\u00edcios do polichinelo<\/strong> quando inserido de forma progressiva no plano de treino:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Eleva a capacidade pulmonar e melhora o f\u00f4lego;<br><\/li>\n\n\n\n<li>Ajuda a reduzir gordura corporal;<br><\/li>\n\n\n\n<li>Aumenta a velocidade de resposta muscular;<br><\/li>\n\n\n\n<li>Fortalece tornozelos, joelhos e quadris;<br><\/li>\n\n\n\n<li>Promove coordena\u00e7\u00e3o motora e agilidade;<br><\/li>\n\n\n\n<li>Estimula o equil\u00edbrio e a percep\u00e7\u00e3o corporal.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Com essas respostas fisiol\u00f3gicas, o corpo passa a lidar melhor com est\u00edmulos intensos e melhora o desempenho geral.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Polichinelo emagrece? Entenda o porqu\u00ea<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Sim, o polichinelo emagrece quando combinado a um plano com foco em d\u00e9ficit cal\u00f3rico e const\u00e2ncia.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Isso acontece porque o exerc\u00edcio em quest\u00e3o eleva a frequ\u00eancia card\u00edaca rapidamente e contribui para o aumento do gasto energ\u00e9tico.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Al\u00e9m disso, ativa grandes grupos musculares e favorece a oxida\u00e7\u00e3o de gordura ao longo do <a href=\"http:\/\/v\"><strong>treino<\/strong><\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ent\u00e3o, se voc\u00ea quer acelerar o emagrecimento com polichinelo? Aposte em estrat\u00e9gias que combinem est\u00edmulo e varia\u00e7\u00e3o:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Como usar o polichinelo para emagrecer<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Insira 30 segundos entre exerc\u00edcios de for\u00e7a;<br><\/li>\n\n\n\n<li>Realize sess\u00f5es curtas de HIIT com polichinelo;<br><\/li>\n\n\n\n<li>Combine com abdominal, <a href=\"https:\/\/www.smartfit.com.br\/news\/fitness\/como-fazer-agachamento\/\"><strong>agachamento<\/strong><\/a> e flex\u00e3o;<br><\/li>\n\n\n\n<li>Aumente a velocidade a cada s\u00e9rie;<br><\/li>\n\n\n\n<li>Use m\u00fasicas com batidas aceleradas para manter o ritmo.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Varie para evoluir mais r\u00e1pido<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Para evitar a estagna\u00e7\u00e3o e manter a motiva\u00e7\u00e3o, varie a execu\u00e7\u00e3o do polichinelo. Al\u00e9m das vers\u00f5es j\u00e1 citadas, experimente outras varia\u00e7\u00f5es que desafiem diferentes capacidades f\u00edsicas:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Half jacks<\/strong>: sem movimentos de bra\u00e7o, foco no quadril;<br><\/li>\n\n\n\n<li><strong>Cross jacks<\/strong>: cruze bra\u00e7os e pernas alternadamente;<br><\/li>\n\n\n\n<li><strong>Speed jacks<\/strong>: acelere o movimento ao m\u00e1ximo por 20 segundos;<br><\/li>\n\n\n\n<li><strong>Squat jacks<\/strong>: combine com agachamento parcial para fortalecer coxas e gl\u00fateos;<br><\/li>\n\n\n\n<li><strong>Power jacks<\/strong>: salte mais alto e adicione joelhos ao peito.<br><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Dica final: combine polichinelo com treinos de for\u00e7a<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">O polichinelo n\u00e3o substitui a muscula\u00e7\u00e3o, mas <strong>acelera resultados<\/strong> quando usado como componente aer\u00f3bico.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Assim, entre uma s\u00e9rie e outra, ele mant\u00e9m o corpo ativo, evita quedas de rendimento e ainda contribui para o gasto cal\u00f3rico total.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Com orienta\u00e7\u00e3o e ritmo certo, o exerc\u00edcio vira um coringa para quem busca sa\u00fade, agilidade e perda de gordura.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"treinos-com-polichinelo\">Treinos com polichinelo:<\/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=\"959\" height=\"640\" data-id=\"14579\" src=\"https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2021\/03\/treino-para-iniciantes.jpg\" alt=\"Exerc\u00edcios para iniciantes\" class=\"wp-image-14579\" srcset=\"https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2021\/03\/treino-para-iniciantes.jpg 959w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2021\/03\/treino-para-iniciantes-300x200.jpg 300w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2021\/03\/treino-para-iniciantes-768x513.jpg 768w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2021\/03\/treino-para-iniciantes-800x534.jpg 800w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2021\/03\/treino-para-iniciantes-150x100.jpg 150w\" sizes=\"(max-width: 959px) 100vw, 959px\" \/><figcaption class=\"wp-element-caption\"><a href=\"https:\/\/www.smartfit.com.br\/news\/fitness\/os-melhores-exercicios-para-iniciantes\/\" title=\"Os melhores exerc\u00edcios para iniciantes\"><strong>Exerc\u00edcios para iniciantes <\/strong><\/a><\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1440\" height=\"790\" data-id=\"9199\" src=\"https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2020\/05\/treino-para-flacidez-muscular.jpg\" alt=\"treino-para-flacidez-muscular\" class=\"wp-image-9199\" \/><figcaption class=\"wp-element-caption\"><a href=\"https:\/\/www.smartfit.com.br\/news\/fitness\/treino-para-flacidez-muscular\/\" title=\"Treino para flacidez muscular\"><strong>Treino para flacidez muscular<\/strong><\/a><\/figcaption><\/figure>\n<\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">E a\u00ed, animou para dar mais emo\u00e7\u00e3o ao cl\u00e1ssico <strong>polichinelo<\/strong>?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"se-precisar-de-uma-maozinha\">Se precisar de uma m\u00e3ozinha\u2026<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Os professores da Smart Fit est\u00e3o preparados para te auxiliar seja qual for seu objetivo fitness. Encontre a academia mais perto de voc\u00ea!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Indicado para aquecimento e pausa ativa, esse verdadeiro cl\u00e1ssico ativa m\u00fasculos importantes. Saiba mais<\/p>\n","protected":false},"author":1,"featured_media":17601,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1245],"tags":[1311],"class_list":["post-17593","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-slide"],"acf":{"banner_imagem":"","banner_link":"","banner_target":"_blank","cta":{"label":"Quero conhecer 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=\"Saiba como fazer polichinelo, um exerc\u00edcio que aumenta a temperatura corporal e intensifica a frequ\u00eancia cardiorrespirat\u00f3ria! 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