Sem tempo para academia? Veja como treinar em casa

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[{"selector":"#anim-1db3ec28-c84f-4301-b3e5-1626d8408b6e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fd7e78c1-644e-474c-8f6b-df6477982a5c","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c0c34baa-a2c7-4f62-9756-d973807d18d2","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-842a6ad7-6889-403d-8f1c-d37ed187ba6a","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-3dc4e832-c6b6-4eb0-9462-b9f17a970d57 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(31.259566212814388%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] master1305/Freepik Praticar exercícios em casa pode ser simples e não requer a aquisição de equipamentos, já que pode ser feito usando somente o peso do próprio corpo

[{"selector":"#anim-24d36c2a-25f2-47bd-a243-d3b8137ce07e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3c49d953-137e-4ec8-9c71-8e8ef7c104fc","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6fcc1966-f815-4304-a81c-4d35e15a7aa7","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-36571e6d-b0e0-4da7-aaa5-516283428aad","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-2bbf8b24-4277-4c53-bf3d-b6d9b7d83843 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-31.259566212814388%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] “O primeiro passo é definir seus objetivos, pense no que você quer alcançar com o treino, como melhorar a sua forma física, ganhar força ou perder peso”, diz Brígida de Almeida Sousa, educadora física Freepik

[{"selector":"#anim-c4067e7f-807e-43db-a850-71b5c4100ef4","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-be4a5ea4-3226-4948-9884-4fcc2e8ae459","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-68b16c41-d5dc-4b09-895d-338aaa5abf2f","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-1229489d-a777-4819-81ef-84f11d65f52a","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] shurkin_son/Freepik O ideal é começar com movimentos de menor intensidade e aumentar o número de repetições ou a duração, no caso de exercícios isométricos, como a prancha

[{"selector":"#anim-ef7d70d8-39ec-4f01-84c0-ae5e28361fc9","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-56b44227-4bf7-4ed2-bc84-5a4116635461","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ae58586d-f444-4b45-a174-42b2251e7ea7","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-d07db802-0598-4862-a233-a11cc78a444d","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-af8db2c0-2add-4ee8-a123-34877c088c81 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(31.259566212814388%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Exercícios como agachamentos , abdominais e flexões são ideais para fortalecer pernas, abdômen e braços. Para iniciantes, três séries de 10 a 15 repetições em dias alternados são suficientes benzoix/Freepik

[{"selector":"#anim-36980ba5-1065-4cd0-850c-a1add1612856","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8fc1d4d7-b9c7-4d28-ab72-e2f8a845f34c","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b9c57faa-352a-42b7-b96c-f96f5b5d503e","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-d916edcd-b955-49fb-a46a-5fbfb13f7482","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-c18eb6fa-864e-42e4-ad63-e5a603851293 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-21.226808791664116%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Marta Wave/Pexels Já a prancha pode começar com sessões de 30 segundos e ir aumentando gradativamente

[{"selector":"#anim-8b690b73-eb77-4187-8454-7d3e856d894a","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-40ad46e4-277f-4e1f-80a8-b72fcd0108df","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e7d79077-4d81-4c1f-b19d-88a458677c47","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-e4e89f4e-6190-4e19-a010-9154a35d6ca6","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-d03e4c78-758c-4166-a8bc-e4eeb1938573 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-17.613636192974965%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] O afundo é um exercício que pode ser feito em casa, usa apenas o peso do corpo e não requer muito espaço para ser praticado Freepik

[{"selector":"#anim-513a610f-a43e-4435-b2bc-6c693fc0308f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f677ff5d-b3e3-4a70-834d-39219fed5062","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b529fb64-780f-47f5-8ac9-19c4ca35607a","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-0a3e7aff-8f66-4f21-a126-7ad4b62680bc","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-4c6cba40-527e-4b6f-a174-a5e98f42edb3 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(7.790964521825142%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Para quem já está acostumado com exercícios físicos e busca uma atividade mais intensa e que possa ser feita em poucos minutos, o educador físico Jonas Andrade sugere o HIIT Freepik

[{"selector":"#anim-e85e2b47-41e5-4ca0-8f6a-e23a50916055","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1a0ee1c6-0232-4af6-aacf-92a79d5f45dd","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0c5f5312-a801-459c-ad05-66fc51a8668b","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-af2739ed-1a72-49b8-84e0-aa040400ceaf","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] “Essa modalidade combina explosões rápidas de esforço com períodos curtos de descanso. Ele pode ser feito em 15 a 20 minutos e traz bons resultados”, explica Freepik

[{"selector":"#anim-99dbae75-f7ee-4c0d-8206-06981c5caf16","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5ebedf37-0a37-463b-ad42-de6c0e6f5b51","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d501c534-0917-4ad6-99ab-ec1afbe240db","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-e6737f34-a209-41c8-9aa3-8f198c158bb0","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-ce13f07c-9372-41bb-ab53-86bd97d4e891 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(19.428484348250382%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Para obter os benefícios dos exercícios em casa, a regularidade é essencial. Estabeleça uma rotina de três a cinco vezes por semana, com treinos que possam ser feitos em 20 a 30 minutos lookstudio/Freepik

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