Afundo: como definir glúteos e ganhar estabilidade

[{"selector":"#anim-3063c19e-da74-4d62-ac0e-ca3d0b49926b","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f3540a58-0bb4-4b7c-abf2-30bb528ba37e","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-26dbf95c-69b6-4e73-8fcc-47d0df43e624","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-cb78f70d-f0df-45df-8d32-9728e662a1da","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Unsplash

[{"selector":"#anim-27fee04a-be5f-4a60-8a12-2a80ff29282b","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d001a2ee-9280-4994-a380-9e8aa2dfbf9c","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-a34d4e82-36df-456c-9d94-efc99c9ea272","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-532a512b-8d1d-4b07-84fb-eb8a75abac23","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d5fbbedb-dc58-4718-a150-adbe3e69d33c [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(0, -7.314337860478967%, 0)","translate3d(0, 0%, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] O afundo é um exercício unilateral que ajuda a fortalecer e definir glúteos , além de melhorar equilíbrio e estabilidade Unsplash

[{"selector":"#anim-2596c73c-9fb3-4d69-b60b-f248f27a27bd","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e457b3ff-82d1-41ce-aea5-5f76e8d30c19","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-78d65d66-b92b-4489-a710-b7997d33aa99","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-b0999f13-739c-475e-a9d1-3b71e5a01e09","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b7823961-e661-4975-99f5-867164791637 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(14.36134077403276%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] O movimento pode ser feito em casa ou na academia, com peso do corpo ou utilizando halteres Unsplash

[{"selector":"#anim-851d75c4-4ae6-45cc-9d8a-cb02880bdce6","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c0dbda6f-f546-42f8-abeb-9adaf46601e0","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-d7cdcbec-081c-4cfd-a90d-5232cce92319","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-c4b35df3-0dfb-478f-895b-957def6afa3b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-35a6e973-830d-44f4-86fc-d70ec769937d [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(0, 3.7839119265929186%, 0)","translate3d(0, 0%, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Para executar corretamente, é preciso manter o tronco ereto, o abdômen contraído e flexionar os dois joelhos até cerca de 90 graus durante a descida Unsplash

[{"selector":"#anim-5a1daffe-f985-4344-b555-730ceff76988","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-eba4da9c-f99b-4637-8c6c-18cad152f6bb","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-4abf5804-1f91-4fb4-9fcf-3caf69e79a08","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-bcbeec80-518c-44f6-af46-bfefb981c858","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-afc68ec7-24ea-472e-8ae8-f43420dec0d3 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-7.812499744007886%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] O posicionamento dos pés influencia o estímulo do exercício: passos um pouco mais longos tendem a ativar mais os glúteos Unsplash

[{"selector":"#anim-ef4d9327-9c4f-4bad-b509-043526b4623e","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-66753071-ecd2-47c7-97d3-f84b70de8d36","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-3e49b0a4-3673-4f88-b38b-5d1708356db2","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-c4170747-63b6-44d5-b71a-cdcc8fa5c5fe","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-44a1763b-c9d0-48bd-8bb2-addf657e9ee4 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(8.986471203947394%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Entre os erros mais comuns estão deixar o joelho cair para dentro, levantar o calcanhar da frente ou inclinar o tronco excessivamente Unsplash

[{"selector":"#anim-d2833d98-ea9b-4dcd-9cf1-26bb75ee33b9","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-520e9ad0-76ba-4574-aa90-170ed48ce250","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-8ca206d9-70f1-4eb8-bf9e-30949b481359","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-678a08e5-16bf-4a17-9112-db717125b75b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-23f59bf7-7970-4a6f-8f58-c0d3496fafaf [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-31.229116575612377%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Especialistas recomendam executar o movimento de forma controlada, com 3 a 4 séries de 8 a 12 repetições por perna, priorizando a técnica antes de aumentar a carga Unsplash

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[{"selector":"#anim-2f6f12d3-a19b-47be-b10e-7d2bfa0182ab","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8b76174f-16fd-4ee6-a942-055876507ea7","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-403dbe7b-644a-4391-a643-968a000a5c0b","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f5779d83-aa69-43e4-b696-645f0f79b960","keyframes":{"transform":["translate3d(0px, 2132.63615%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3c18f869-9926-4e98-847d-0fd475f83892","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-07a4248d-2101-442c-b32a-233f862aab24","keyframes":{"transform":["translate3d(-117.84387%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1901fcf9-1c85-4f3d-8137-1ea89da57f37","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-85e1ec69-152c-483c-941c-b40eff9a5a8d","keyframes":{"transform":["translate3d(0px, 1223.93157%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Unsplash leia mais em