{"id":209,"date":"2018-08-28T10:00:03","date_gmt":"2018-08-28T10:00:03","guid":{"rendered":"http:\/\/www.bottomsup.com.br\/blog\/?p=206"},"modified":"2018-08-28T10:00:03","modified_gmt":"2018-08-28T10:00:03","slug":"6-exercicios-para-pernas-celulite","status":"publish","type":"post","link":"https:\/\/www.vydence.com\/pt-br\/6-exercicios-para-pernas-celulite\/","title":{"rendered":"Combate \u00e0 celulite: 6 exerc\u00edcios para pernas para fazer em casa"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">A celulite decorre do ac\u00famulo de gordura na camada superficial da pele. Por isso, uma das formas de combater esse temido problema \u00e9 colocar o corpo em movimento para <\/span><a href=\"https:\/\/tratamentosalaser.com.br\/blog\/como-acelerar-o-metabolismo\/\"><span style=\"font-weight: 400;\">queimar calorias<\/span><\/a><span style=\"font-weight: 400;\">. Para quem deseja ter os membros inferiores com o m\u00ednimo de celulite, h\u00e1 alguns exerc\u00edcios para pernas para fazer at\u00e9 mesmo em casa. Os <\/span><a href=\"https:\/\/tratamentosalaser.com.br\/blog\/6-exercicios-para-celulite\/\"><span style=\"font-weight: 400;\">exerc\u00edcios localizados<\/span><\/a><span style=\"font-weight: 400;\">, al\u00e9m de tudo, tonificam a musculatura. Veja 6 deles!<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Agachamento com salto<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">O agachamento \u00e9 um dos exerc\u00edcios para pernas mais completos, porque trabalha gl\u00fateos, parte posterior das coxas e quadr\u00edceps. O movimento \u00e9 semelhante ao ato de sentar: p\u00e9s \u00e0 largura do ombro e flex\u00e3o de joelhos sem ultrapassar o \u00e2ngulo de 90\u00ba. Lembre-se de fechar as esc\u00e1pulas (abrir o peitoral), contrair o abd\u00f4men e jogar o bumbum para tr\u00e1s.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Quando estiver voltando \u00e0 posi\u00e7\u00e3o inicial, d\u00ea um impulso e salte para cima, j\u00e1 caindo na posi\u00e7\u00e3o do agachamento e repetindo o movimento. Ao tocar o solo, amorte\u00e7a a queda: toque primeiramente com a ponta dos p\u00e9s.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Agachamento sum\u00f4<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">O agachamento sum\u00f4 \u00e9 voltado para a parte interior da coxa. A abertura dos p\u00e9s pode ser um pouco maior do que a largura dos ombros, e eles podem estar apontados para a diagonal. Nessa posi\u00e7\u00e3o, basta flexionar os joelhos, lembrando de jogar o bumbum para tr\u00e1s. Des\u00e7a at\u00e9 que suas coxas estejam paralelas ao ch\u00e3o.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Se o agachamento estiver f\u00e1cil, voc\u00ea pode segurar um peso com as m\u00e3os (anilha ou halter). Em qualquer dos exerc\u00edcios para pernas, na hora de subir, lembre-se de contrair o gl\u00fateo.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Chutes<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Outra boa varia\u00e7\u00e3o do agachamento \u00e9 realiz\u00e1-lo finalizando com um chute. O chute \u00e9 um movimento de explos\u00e3o que aumenta a frequ\u00eancia card\u00edaca e queima gordura mais rapidamente, ajudando no <\/span><a href=\"https:\/\/tratamentosalaser.com.br\/blog\/como-evitar-celulite\/\"><span style=\"font-weight: 400;\">combate \u00e0 celulite<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Basta fazer o agachamento e, quando subir, erga a perna como se fosse chutar algu\u00e9m na face. <\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Tesoura<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A tesoura \u00e9 um dos exerc\u00edcios para pernas muito eficientes para a parte lateral externa da coxa. Deitada com as costas no ch\u00e3o, prenda uma faixa el\u00e1stica em cima dos joelhos. Erga as duas pernas acima dos quadris (esticadas em dire\u00e7\u00e3o ao teto).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nessa posi\u00e7\u00e3o, abra as pernas o m\u00e1ximo que puder, segure 3 segundos na posi\u00e7\u00e3o de maior tens\u00e3o que conseguir, e volte at\u00e9 a posi\u00e7\u00e3o original.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Subir escadas<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Quer um exerc\u00edcio simples e eficiente no combate \u00e0 celulite? Suba escadas. Al\u00e9m de ser aer\u00f3bico, ele trabalha toda a musculatura da perna. N\u00e3o se esque\u00e7a de, ao subir cada degrau, contrair o gl\u00fateo.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Stiff<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">O stiff \u00e9 um exerc\u00edcio j\u00e1 conhecido por quem frequenta a academia. Ele \u00e9 voltado para a musculatura do gl\u00fateo, mas trabalha secundariamente a parte posterior da coxa. Para fazer em casa, voc\u00ea precisar\u00e1 de 2 halteres, um em cada m\u00e3o.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Com os p\u00e9s alinhados com o ombro, abaixe o seu tronco com os bra\u00e7os livres para baixo, mantendo as pernas e a coluna retas. V\u00e1 o mais baixo que conseguir e suba contraindo o gl\u00fateo at\u00e9 chegar na posi\u00e7\u00e3o inicial.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Com esses 6 exerc\u00edcios para pernas, voc\u00ea ver\u00e1 bons resultados no seu corpo quanto \u00e0 celulite. Para resultados melhores, fa\u00e7a de 3 a 4 s\u00e9ries de 10 repeti\u00e7\u00f5es em cada exerc\u00edcio. Junte a eles uma <\/span><a href=\"https:\/\/tratamentosalaser.com.br\/blog\/como-desintoxicar\/\"><span style=\"font-weight: 400;\">alimenta\u00e7\u00e3o equilibrada<\/span><\/a><span style=\"font-weight: 400;\"> e algum <\/span><a href=\"https:\/\/tratamentosalaser.com.br\/blog\/radiofrequencia-antes-depois\/\"><span style=\"font-weight: 400;\">tratamento est\u00e9tico voltado ao combate da celulite<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a href=\"https:\/\/www.vydence.com\/wp-content\/uploads\/2019\/08\/ebook-bottoms-up-1.pdf\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-342\" src=\"http:\/\/tratamentosalaser.com.br\/wp-content\/uploads\/2019\/03\/Marque-sua-consulta-1024x640.jpg\" alt=\"\" width=\"600\" height=\"375\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A celulite decorre do ac\u00famulo de gordura na camada superficial da pele. Por isso, uma das formas de combater esse temido problema \u00e9 colocar o corpo em movimento para queimar calorias. Para quem deseja ter os membros inferiores com o m\u00ednimo de celulite, h\u00e1 alguns exerc\u00edcios para pernas para fazer at\u00e9 mesmo em casa. Os [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":13461,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[129],"tags":[128,131],"class_list":["post-209","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tratamento-para-celulite","tag-celulite","tag-exercicios-fisicos"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.1 (Yoast SEO v28.1) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Combate \u00e0 celulite: 6 exerc\u00edcios para pernas para fazer em casa<\/title>\n<meta name=\"description\" content=\"Conhe\u00e7a os principais exerc\u00edcios para pernas que v\u00e3o te ajudar a se livrar dos furinhos indesejados da celulite e melhorar o aspecto da pele\" \/>\n<meta name=\"robots\" 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