{"id":11837,"date":"2020-11-12T14:34:46","date_gmt":"2020-11-12T14:34:46","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=11837"},"modified":"2020-11-12T14:34:46","modified_gmt":"2020-11-12T14:34:46","slug":"tutorial-de-levantamento-olimpico-de-potencia-exercicio-de-crossfit","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/11\/12\/tutorial-de-levantamento-olimpico-de-potencia-exercicio-de-crossfit\/","title":{"rendered":"Tutorial de Power Clean \u2013 Levantamento Ol\u00edmpico e Exerc\u00edcio de CrossFit"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Guia para Iniciantes da Limpeza a Jato<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Maximize sua for\u00e7a e pot\u00eancia corporal com um movimento de treinamento de for\u00e7a altamente funcional. O levantamento ol\u00edmpico (power clean) \u00e9 um exerc\u00edcio avan\u00e7ado que utiliza o movimento de diversos m\u00fasculos e habilidades de coordena\u00e7\u00e3o. Devido ao n\u00edvel de dificuldade, \u00e9 fundamental ter um instrutor qualificado e um n\u00edvel de habilidade adequado, mas certamente voc\u00ea obter\u00e1 in\u00fameros benef\u00edcios com este exerc\u00edcio.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh4.googleusercontent.com\/DnRdw8rmCf9bthdyFRCVOznM_0MBN8eWoE3Ht4BqmMPL7CVge4f8gmvb4icfGfyHE92mie-1wlXnwNKcljRNYKMqAFsHSPyzQ1nhV8mRwwoY4yCKk5ttIKKtAcW_fz4yXQ\" alt=\"t\u00e9cnica de limpeza a quente\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">O treino foi elaborado por <a href=\"https:\/\/www.burgenerstrength.com\/\">Mike Burgener<\/a>, um treinador de levantamento de peso n\u00edvel 5 dos EUA, e projetado para desenvolver pot\u00eancia em todo o corpo. Dominar o levantamento de peso come\u00e7a com uma compreens\u00e3o completa da t\u00e9cnica. Iniciar o treino sem conhecimento pr\u00e9vio pode levar a les\u00f5es, portanto, certifique-se de observar estas 5 etapas:<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1. Prepare-se para levantar<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O primeiro passo do power clean \u00e9 a primeira puxada, levantando a barra logo acima dos joelhos.&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Comece em p\u00e9, com os p\u00e9s afastados na largura dos quadris, e coloque a barra aos seus p\u00e9s de forma que suas canelas toquem a barra.<\/li><li>Com os bra\u00e7os esticados e os joelhos ligeiramente flexionados, entre na posi\u00e7\u00e3o de agachamento e segure a barra com as palmas das m\u00e3os voltadas para baixo.\u00a0<\/li><li>Levante o peito e mantenha o contato visual com o que est\u00e1 \u00e0 sua frente, e ent\u00e3o alongue a coluna de forma que seus quadris fiquem ligeiramente abaixo da linha dos ombros.<\/li><li>Contraia o abd\u00f4men, levante o peito, empurre lentamente os quadris para a frente e os joelhos para tr\u00e1s, e levante a barra ligeiramente acima dos joelhos.<\/li><\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">2. Posi\u00e7\u00e3o de suspens\u00e3o na metade da coxa<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Esta etapa prepara voc\u00ea para o esfor\u00e7o ideal necess\u00e1rio para levantar a barra para cima.&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Ao levantar a barra, continue levantando at\u00e9 que ela chegue \u00e0 altura das suas coxas.<\/li><li>Mantenha as costas retas, os ombros alinhados com a barra e os quadris.\u00a0<\/li><li>Seu peso deve estar nos calcanhares e seu abd\u00f4men contra\u00eddo. \u00c9 nesse momento que voc\u00ea se prepara para empurrar o ch\u00e3o e estender os quadris para a segunda puxada.<\/li><\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">3. Segunda puxada<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">O segundo movimento \u00e9 uma puxada acelerada que culmina em um salto e um encolher de ombros.<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Partindo da posi\u00e7\u00e3o de suspens\u00e3o na altura da coxa, impulsione os quadris e certifique-se de que os joelhos estejam esticados. Em seguida, estenda os tornozelos para quase saltar do ch\u00e3o, puxando a barra em dire\u00e7\u00e3o ao peito.<\/li><li>A barra deve dar a sensa\u00e7\u00e3o de estar ganhando impulso, ent\u00e3o voc\u00ea eleva os ombros e flexiona os cotovelos enquanto os puxa para a frente.<\/li><li>Agora voc\u00ea deve executar o movimento de encolhimento de ombros que prepara o terreno para uma recep\u00e7\u00e3o segura.<\/li><\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">4. Pegar<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Esta fase do power clean consiste em segurar a barra de forma r\u00e1pida e deliberada.<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>\u00c0 medida que a barra sobe at\u00e9 a altura m\u00e1xima nos seus ombros, puxe o corpo para baixo dela muito rapidamente. Seu olhar deve permanecer fixo \u00e0 sua frente enquanto seu tronco permanece ereto em uma posi\u00e7\u00e3o de meio agachamento.<\/li><li>Ao executar esse movimento, mova os cotovelos para a frente, por baixo da barra. Sua pegada na barra deve ser frouxa, com os pulsos apontando para cima.\u00a0<\/li><li>Segure a barra e deixe-a repousar na parte frontal dos seus ombros, e lentamente fique em p\u00e9, com a postura ereta.\u00a0<\/li><\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">5. Libera\u00e7\u00e3o<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A etapa final consiste em baixar a barra a partir da posi\u00e7\u00e3o em p\u00e9.<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Com o peso sobre os ombros, abaixe-o at\u00e9 o ch\u00e3o em um movimento controlado e lento.<\/li><li>Ao soltar a barra, seus joelhos devem dobrar lentamente e suas costas devem ficar paralelas ao ch\u00e3o.<\/li><\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">* Atletas com placas de borracha que protegem o piso normalmente soltam a barra na posi\u00e7\u00e3o em p\u00e9.<\/p>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">Dominando o treino de levantamento de peso<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Agora que voc\u00ea entende melhor cada movimento do power clean, pode dominar o treino. Certifique-se de aquecer os quadris, pulsos e tornozelos antes de come\u00e7ar o power clean. \u00c9 altamente recomend\u00e1vel praticar cada etapa separadamente para que voc\u00ea consiga executar o movimento completo com fluidez.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para evitar <a href=\"https:\/\/ericcressey.com\/strength-training-programthe-7-most-common-power-clean-technique-mistakes\">arriscando uma les\u00e3o<\/a>, Aprenda os movimentos b\u00e1sicos com um personal trainer at\u00e9 se sentir totalmente confort\u00e1vel para executar o levantamento terra sozinho. Fazer o treino em frente a um espelho \u00e9 uma \u00f3tima maneira de verificar o alinhamento do corpo e garantir que os movimentos sejam feitos com seguran\u00e7a. Tamb\u00e9m \u00e9 recomend\u00e1vel limitar este treino a apenas uma vez por semana.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Experimente o levantamento terra com pot\u00eancia (power clean) e aproveite os benef\u00edcios que esse exerc\u00edcio proporciona para o corpo todo. Voc\u00ea certamente pode aumentar sua for\u00e7a, al\u00e9m de melhorar a pot\u00eancia e a produ\u00e7\u00e3o de for\u00e7a.\u00a0<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/11\/powerclean.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"455\" height=\"262\" data-attachment-id=\"11840\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/powerclean-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/11\/powerclean.gif?fit=455%2C262&amp;ssl=1\" data-orig-size=\"455,262\" data-comments-opened=\"1\" data-image-title=\"powerclean\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/11\/powerclean.gif?fit=455%2C262&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/11\/powerclean.gif?resize=455%2C262&#038;ssl=1\" alt=\"\" class=\"wp-image-11840\" \/><\/a><figcaption>Imagem de \u2013 <a href=\"https:\/\/thumbs.gfycat.com\/CreamyPessimisticCaterpillar-size_restricted.gif\" rel=\"nofollow\">https:\/\/thumbs.gfycat.com\/CreamyPessimisticCaterpillar-size_restricted.gif<\/a><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Biografia do autor:<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Jacob Edwards-Bytom<\/strong> \u00e9 o Diretor de E-commerce em <a href=\"http:\/\/made4fighters.com\/\">Made4Fighters<\/a> e <a href=\"https:\/\/bytomic.com\/\">Bytomic<\/a>, dois dos principais fornecedores de equipamentos para artes marciais do Reino Unido. A empresa projeta e vende roupas e equipamentos de treinamento para praticantes de artes marciais, incluindo <a href=\"https:\/\/made4fighters.com\/punching-bags\/\">sacos de pancada<\/a>, luvas e caneleiras.<\/p>","protected":false},"excerpt":{"rendered":"<p>Beginner\u2019s Guide to the Power Clean Maximize your full-body strength and power with a strength-training movement that\u2019s highly functional. The power clean is an advanced Olympic powerlifting workout that utilizes the movement of many muscles and coordination skills. You should ensure the proper coaching and skill level due to the level of difficulty, but you\u2019ll [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[5189,12504],"tags":[104722,784152946,34941026,56232],"class_list":["post-11837","post","type-post","status-publish","format-standard","hentry","category-fitness","category-mma","tag-crossfit","tag-fitness","tag-mma-2","tag-strength"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Power Clean Tutorial - Olympic Lifting &amp; Crossfit Exercise - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/pt\/2020\/11\/12\/tutorial-de-levantamento-olimpico-de-potencia-exercicio-de-crossfit\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Power Clean Tutorial - Olympic Lifting &amp; Crossfit Exercise - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Beginner\u2019s Guide to the Power Clean Maximize your full-body strength and power with a strength-training movement that\u2019s highly functional. The power clean is an advanced Olympic powerlifting workout that utilizes the movement of many muscles and coordination skills. You should ensure the proper coaching and skill level due to the level of difficulty, but you\u2019ll [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2020\/11\/12\/tutorial-de-levantamento-olimpico-de-potencia-exercicio-de-crossfit\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-11-12T14:34:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/lh4.googleusercontent.com\/DnRdw8rmCf9bthdyFRCVOznM_0MBN8eWoE3Ht4BqmMPL7CVge4f8gmvb4icfGfyHE92mie-1wlXnwNKcljRNYKMqAFsHSPyzQ1nhV8mRwwoY4yCKk5ttIKKtAcW_fz4yXQ\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tempo estimado de leitura\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Tutorial de Power Clean - Levantamento Ol\u00edmpico e Exerc\u00edcio de CrossFit - Blog de Fitness e MMA - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/11\/12\/tutorial-de-levantamento-olimpico-de-potencia-exercicio-de-crossfit\/","og_locale":"pt_PT","og_type":"article","og_title":"Power Clean Tutorial - Olympic Lifting &amp; Crossfit Exercise - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Beginner\u2019s Guide to the Power Clean Maximize your full-body strength and power with a strength-training movement that\u2019s highly functional. The power clean is an advanced Olympic powerlifting workout that utilizes the movement of many muscles and coordination skills. You should ensure the proper coaching and skill level due to the level of difficulty, but you\u2019ll [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/11\/12\/tutorial-de-levantamento-olimpico-de-potencia-exercicio-de-crossfit\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2020-11-12T14:34:46+00:00","og_image":[{"url":"https:\/\/lh4.googleusercontent.com\/DnRdw8rmCf9bthdyFRCVOznM_0MBN8eWoE3Ht4BqmMPL7CVge4f8gmvb4icfGfyHE92mie-1wlXnwNKcljRNYKMqAFsHSPyzQ1nhV8mRwwoY4yCKk5ttIKKtAcW_fz4yXQ","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tempo estimado de leitura":"4 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2020\/11\/12\/power-clean-tutorial-olympic-lifting-crossfit-exercise\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2020\/11\/12\/power-clean-tutorial-olympic-lifting-crossfit-exercise\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Power Clean Tutorial &#8211; 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