{"id":44377,"date":"2025-09-23T11:26:09","date_gmt":"2025-09-23T14:26:09","guid":{"rendered":"https:\/\/www.smartfit.com.br\/news\/?p=44377"},"modified":"2025-11-11T14:40:06","modified_gmt":"2025-11-11T17:40:06","slug":"para-que-serve-abdominal-infra","status":"publish","type":"post","link":"https:\/\/www.smartfit.com.br\/news\/fitness\/para-que-serve-abdominal-infra\/","title":{"rendered":"Para que serve abdominal infra?\u00a0"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">O abdominal infra \u00e9 um exerc\u00edcio desafiador para o core que trabalha principalmente o reto abdominal \u2013 o m\u00fasculo do abd\u00f4men que comp\u00f5e o seu &#8220;tanquinho&#8221;.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c9 um exerc\u00edcio simples que voc\u00ea pode aprender em minutos e \u00e9 \u00f3timo para iniciantes e aficionados por fitness. \u00c0 medida que voc\u00ea fica mais forte, pode aumentar o n\u00famero de repeti\u00e7\u00f5es e s\u00e9ries para torn\u00e1-lo ainda mais desafiador.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vamos analisar mais detalhadamente os benef\u00edcios do abdominal infra, como faz\u00ea-lo corretamente e outras varia\u00e7\u00f5es eficazes.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Benef\u00edcios do abdominal infra<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Fortalece o reto abdominal<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">O abdominal infra trabalha principalmente o reto abdominal (o seu &#8220;tanquinho&#8221;). A principal fun\u00e7\u00e3o deste m\u00fasculo \u00e9 flexionar o tronco e a coluna.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Alivia a tens\u00e3o do pesco\u00e7o<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ao fazer abdominais regulares, as pessoas costumam puxar o pesco\u00e7o para a frente com as m\u00e3os. O abdominal infra mant\u00e9m a cabe\u00e7a apoiada no ch\u00e3o e o pesco\u00e7o fora de uma posi\u00e7\u00e3o vulner\u00e1vel.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Menos estressante para as costas<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pesquisas descobriram que reduzir a flex\u00e3o da coluna para a frente durante os abdominais reduz a for\u00e7a sobre os discos intervertebrais. Como os abdominais infras flexionam menos a coluna do que os abdominais tradicionais, acredita-se que sejam mais suaves para as costas.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Atua em outros m\u00fasculos do core<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Os abdominais infras tamb\u00e9m ativam o transverso do abd\u00f4men, o m\u00fasculo profundo abaixo do abd\u00f4men, e os obl\u00edquos externos.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">F\u00e1cil de configurar<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Tudo o que voc\u00ea precisa para os abdominais infras \u00e9 o seu pr\u00f3prio peso corporal. Isso significa que voc\u00ea pode faz\u00ea-los em qualquer lugar e a qualquer hora que quiser.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Como fazer um abdominal infra corretamente<\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Deite-se de bru\u00e7os em um colchonete ou outra superf\u00edcie macia com os joelhos dobrados e os p\u00e9s apoiados no ch\u00e3o. Mantenha os bra\u00e7os ao lado do corpo com as palmas das m\u00e3os voltadas para baixo.<\/li>\n\n\n\n<li>Expire e contraia o core. Levante os p\u00e9s do ch\u00e3o e eleve as coxas at\u00e9 que fiquem na vertical. Mantenha os joelhos dobrados a 90 graus durante todo o movimento.<\/li>\n\n\n\n<li>Aproxime os joelhos do rosto o m\u00e1ximo que puder confortavelmente, sem levantar a parte m\u00e9dia das costas do tapete. Os quadris e a lombar devem se levantar do ch\u00e3o.<\/li>\n\n\n\n<li>Mantenha a posi\u00e7\u00e3o por um momento e abaixe lentamente os p\u00e9s em dire\u00e7\u00e3o ao ch\u00e3o at\u00e9 que eles atinjam o solo.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Repita por pelo menos 10 a 12 repeti\u00e7\u00f5es. Fa\u00e7a uma s\u00e9rie para come\u00e7ar e aumente o n\u00famero de repeti\u00e7\u00f5es e s\u00e9ries \u00e0 medida que ficar mais forte.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Outras varia\u00e7\u00f5es de abdominais<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Muitas outras varia\u00e7\u00f5es do abdominal tradicional podem ajudar voc\u00ea a fortalecer o core. Aqui est\u00e3o tr\u00eas exemplos:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Abdominal bicicleta<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">O abdominal bicicleta \u00e9 um \u00f3timo exerc\u00edcio para ativar o abd\u00f4men e os m\u00fasculos obl\u00edquos, que ajudam a girar o tronco.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Deite-se de costas com um joelho dobrado em dire\u00e7\u00e3o ao peito e o outro joelho estendido \u00e0 sua frente. Coloque as m\u00e3os na nuca.<\/li>\n\n\n\n<li>Alterne a posi\u00e7\u00e3o dos p\u00e9s enquanto leva o cotovelo oposto ao joelho da frente.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Continue alternando as posi\u00e7\u00f5es por pelo menos 10 repeti\u00e7\u00f5es de cada lado. Fa\u00e7a uma s\u00e9rie para come\u00e7ar e aumente o n\u00famero de repeti\u00e7\u00f5es e s\u00e9ries \u00e0 medida que o exerc\u00edcio se torna mais f\u00e1cil.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Abdominal obl\u00edquo<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">O abdominal obl\u00edquo \u00e9 outra varia\u00e7\u00e3o do abdominal que trabalha os obl\u00edquos.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Deite-se em um banco de forma que seu quadril direito fique em contato com a parte superior do banco, seu p\u00e9 direito fique sob o banco e sua perna esquerda fique confortavelmente dobrada sobre ele. Coloque a m\u00e3o direita no peito e a esquerda atr\u00e1s da cabe\u00e7a.<\/li>\n\n\n\n<li>Incline o tronco para a frente o m\u00e1ximo que puder confortavelmente, mantendo o p\u00e9 flexionado.<\/li>\n\n\n\n<li>Segure o banco para se equilibrar.<\/li>\n\n\n\n<li>Pare por um momento ao atingir o topo do movimento e retorne lentamente \u00e0 posi\u00e7\u00e3o inicial.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Repita por pelo menos 10 repeti\u00e7\u00f5es de cada lado. Voc\u00ea pode adicionar mais repeti\u00e7\u00f5es e s\u00e9ries conforme o exerc\u00edcio se tornar mais f\u00e1cil.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Abdominal com bola su\u00ed\u00e7a<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">O abdominal com bola su\u00ed\u00e7a adiciona um desafio de estabilidade ao abdominal tradicional.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Deite-se com uma bola su\u00ed\u00e7a sob a regi\u00e3o m\u00e9dia das costas e os p\u00e9s apoiados no ch\u00e3o. Tente escolher uma bola que permita manter as coxas paralelas ao ch\u00e3o e os joelhos em um \u00e2ngulo de 90 graus.<\/li>\n\n\n\n<li>Com as m\u00e3os atr\u00e1s da cabe\u00e7a, eleve o tronco para cima, como faria durante um abdominal tradicional.<\/li>\n\n\n\n<li>Sustente por um momento no topo do movimento e retorne \u00e0 posi\u00e7\u00e3o inicial.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Repita por pelo menos 10 a 12 repeti\u00e7\u00f5es e aumente as repeti\u00e7\u00f5es e s\u00e9ries \u00e0 medida que voc\u00ea fortalece o core.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Confira os benef\u00edcios de um \u201cabdominal reverso\u201d e como faz\u00ea-lo corretamente.<\/p>\n","protected":false},"author":23,"featured_media":44483,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1245],"tags":[],"class_list":["post-44377","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"acf":{"banner_imagem":"","banner_link":"","banner_target":"_blank","cta":{"label":"Conhe\u00e7a a Smart Fit mais pr\u00f3xima a voc\u00ea!","link":"https:\/\/www.smartfit.com.br\/news\/fitness\/","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=\"Confira os benef\u00edcios de um \u201cabdominal reverso\u201d e como faz\u00ea-lo corretamente. 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