{"id":12619,"date":"2022-01-14T19:13:41","date_gmt":"2022-01-14T19:13:41","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=12619"},"modified":"2022-01-14T20:18:56","modified_gmt":"2022-01-14T20:18:56","slug":"como-fazer-agachamentos-com-faixa-elastica-faixas-em-formato-de-laco-e-faixas-com-alcas","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/01\/14\/como-fazer-agachamentos-com-faixa-elastica-faixas-em-formato-de-laco-e-faixas-com-alcas\/","title":{"rendered":"Como fazer agachamentos com faixa el\u00e1stica (faixas circulares e faixas com al\u00e7as)"},"content":{"rendered":"<p class=\"wp-block-paragraph\">As faixas de resist\u00eancia est\u00e3o extremamente populares hoje em dia. S\u00e3o \u00f3timas para exerc\u00edcios em casa, f\u00e1ceis de guardar, bastante seguras e menos agressivas para as articula\u00e7\u00f5es do que pesos pesados.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"resistance-band-squats-bands-with-handles\">Agachamentos com faixa el\u00e1stica \u2013 Faixas com pegas<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><div class=\"embed-youtube\"><iframe loading=\"lazy\" title=\"Como fazer agachamentos com faixa el\u00e1stica e pegas\" width=\"422\" height=\"750\" src=\"https:\/\/www.youtube.com\/embed\/qhFhN7iUSSc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Enfim, se voc\u00ea quer ficar sarado, provavelmente vai precisar fazer agachamentos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ao usar faixas com al\u00e7as:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2013 Segure nas al\u00e7as<\/li><li>\u2013 Gire as m\u00e3os de forma que as palmas fiquem voltadas para fora.<\/li><li>\u2013 Enrole as al\u00e7as at\u00e9 os ombros.<\/li><li>-Fique no meio da banda<\/li><li>Olhe para a frente e agache-se.<\/li><li>\u2013 Fa\u00e7a uma pausa de um segundo na posi\u00e7\u00e3o mais baixa do agachamento.<\/li><li>-Mantendo os p\u00e9s totalmente apoiados no ch\u00e3o, impulsione com os gl\u00fateos e agache-se para cima.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"looped-resistance-band-squats\">agachamentos com faixa el\u00e1stica circular<\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/5eDLnX80gTc?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Suba na banda<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Passe a faixa pela cabe\u00e7a e apoie-a nos ombros.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Agache-se para cima e para baixo como acima.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ao agachar, tenha cuidado para manter as costas retas e certifique-se de que seus joelhos n\u00e3o se inclinem para dentro (isso \u00e9 chamado de valgo e pode prejudicar seus joelhos).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/2Rye6pUX7hI?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>","protected":false},"excerpt":{"rendered":"<p>Resistance bands are extremely popular these days. They&#8217;re great for home workouts, easy to store, pretty safe and kinder on the joints than heavy weights. Resistance Band Squats &#8211; Bands with handles Anyway, if you want to get yolked you&#8217;ll probably want to do squats. when using bands with handles: &#8211; Grab the handles &#8211; [&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":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_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":[29971,5189,12504],"tags":[784152946,34941026,680134],"class_list":["post-12619","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-fitness","category-mma","tag-fitness","tag-mma-2","tag-resistance-bands"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to do Resistance Band Squats (looped bands and handled bands) - 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\/2022\/01\/14\/como-fazer-agachamentos-com-faixa-elastica-faixas-em-formato-de-laco-e-faixas-com-alcas\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to do Resistance Band Squats (looped bands and handled bands) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Resistance bands are extremely popular these days. They&#8217;re great for home workouts, easy to store, pretty safe and kinder on the joints than heavy weights. Resistance Band Squats &#8211; Bands with handles Anyway, if you want to get yolked you&#8217;ll probably want to do squats. when using bands with handles: &#8211; Grab the handles &#8211; [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2022\/01\/14\/como-fazer-agachamentos-com-faixa-elastica-faixas-em-formato-de-laco-e-faixas-com-alcas\/\" \/>\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=\"2022-01-14T19:13:41+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-01-14T20:18:56+00:00\" \/>\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=\"1 minuto\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Como fazer agachamentos com faixa el\u00e1stica (faixas circulares e faixas com al\u00e7as) - 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\/2022\/01\/14\/como-fazer-agachamentos-com-faixa-elastica-faixas-em-formato-de-laco-e-faixas-com-alcas\/","og_locale":"pt_PT","og_type":"article","og_title":"How to do Resistance Band Squats (looped bands and handled bands) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Resistance bands are extremely popular these days. They&#8217;re great for home workouts, easy to store, pretty safe and kinder on the joints than heavy weights. Resistance Band Squats &#8211; Bands with handles Anyway, if you want to get yolked you&#8217;ll probably want to do squats. when using bands with handles: &#8211; Grab the handles &#8211; [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/01\/14\/como-fazer-agachamentos-com-faixa-elastica-faixas-em-formato-de-laco-e-faixas-com-alcas\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2022-01-14T19:13:41+00:00","article_modified_time":"2022-01-14T20:18:56+00:00","author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tempo estimado de leitura":"1 minuto"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2022\/01\/14\/how-to-do-resistance-band-squats-looped-bands-and-handled-bands\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/01\/14\/how-to-do-resistance-band-squats-looped-bands-and-handled-bands\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"How to do Resistance Band Squats (looped bands and handled bands)","datePublished":"2022-01-14T19:13:41+00:00","dateModified":"2022-01-14T20:18:56+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/01\/14\/how-to-do-resistance-band-squats-looped-bands-and-handled-bands\/"},"wordCount":192,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"keywords":["Fitness","mma","resistance bands"],"articleSection":["Bodybuilding","Fitness","MMA"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2022\/01\/14\/how-to-do-resistance-band-squats-looped-bands-and-handled-bands\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2022\/01\/14\/how-to-do-resistance-band-squats-looped-bands-and-handled-bands\/","url":"https:\/\/blackbeltwhitehat.com\/2022\/01\/14\/how-to-do-resistance-band-squats-looped-bands-and-handled-bands\/","name":"Como fazer agachamentos com faixa el\u00e1stica (faixas circulares e faixas com al\u00e7as) - 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BlackBeltWhiteHat.com"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","https:\/\/x.com\/MMATraining1980"]},{"@type":"Person","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd","name":"Dave","image":{"@type":"ImageObject","inLanguage":"pt-PT","@id":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","caption":"Dave"},"description":"Explorador do Norte do Pa\u00eds de Gales","sameAs":["http:\/\/seoandmma.wordpress.com"],"url":"https:\/\/blackbeltwhitehat.com\/pt\/author\/seoandmma\/"}]}},"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2Sx3t-3hx","jetpack-related-posts":[{"id":12640,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/01\/18\/levantamento-terra-com-faixa-elastica-como-fazer-levantamento-terra-com-uma-faixa-elastica\/","url_meta":{"origin":12619,"position":0},"title":"Levantamento terra com faixa el\u00e1stica \u2013 Como fazer levantamento terra com uma faixa el\u00e1stica","author":"Dave","date":"Janeiro 18, 2022","format":false,"excerpt":"Deadlifts are a key compound exercise for developing strength in the glutes, lower back, legs and to a certain degree the upper back and traps. Resistance bands are great for beginners because they're so easy to use, but also an advanced tool for developing power and \"lock out\" strength. Deadlift\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/01\/resistancebanddeadlift.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":15499,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2024\/10\/21\/plano-de-treino-em-casa-de-6-semanas-em-pdf-para-2024\/","url_meta":{"origin":12619,"position":1},"title":"6 Week Home Workout Plan .pdf [2025]","author":"Dave","date":"Outubro 21, 2024","format":false,"excerpt":"Home workout, for 6 weeks. Ideal for someone of moderate fitness levels, but just reduce the sets to half of what is outlined if you are a beginner. Exercise at your own risk - Consult your doctor before taking up a new exercise protocol. Equipment - kettlebell, resistance band.Include a\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":11366,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/01\/24\/programas-de-treino-semanais-em-pdf\/","url_meta":{"origin":12619,"position":2},"title":"Programas de treino uma vez por semana em PDF","author":"Dave","date":"Janeiro 24, 2020","format":false,"excerpt":"If you are a busy parent and also busy at work most of the day, it can be difficult to get to the gym 3 or 4 times a week like back in the day. It's important to remember that the benefit of one workout per week is massive, compared\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"once a week workout","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/tabata.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/tabata.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/tabata.png?resize=525%2C300&ssl=1 1.5x"},"classes":[]},{"id":15415,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2024\/08\/11\/como-posso-arranjar-tempo-para-fazer-exercicio-quando-tenho-uma-crianca-pequena\/","url_meta":{"origin":12619,"position":3},"title":"Como arranjar tempo para fazer exerc\u00edcio f\u00edsico quando se tem uma crian\u00e7a pequena?","author":"Dave","date":"Agosto 11, 2024","format":false,"excerpt":"https:\/\/www.youtube.com\/watch?v=d_kzsrBY0Ik Ah, great question! Here are my tips: Invest in some 1kg ankle and wrist weights You can build or maintain muscle mass, and significantly increase muscular endurance, by wearing 1kg ankle and\/or wrist weights when you are doing daily choirs like the washing, the dishes and playing with the\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":9026,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2018\/04\/23\/objetivos-de-treinamento-para-o-verao-de-2018\/","url_meta":{"origin":12619,"position":4},"title":"Objetivos de treinamento para o ver\u00e3o de 2018","author":"Dave","date":"Abril 23, 2018","format":false,"excerpt":"I basically want to become an enlightened, humble MMA meathead. Training Goals: Outcome Goals Fix Back & Neck (make them less, painfully stiff) Fix Golfer's Elbow - so it's not constantly painful Improve Left Hip mobility so I can do a left high kick\/roundhouse Improve Cardio (not sure of precise\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fitness\/"},"img":{"alt_text":"machidaHeadkick","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/machidaheadkick.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":5319,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2016\/07\/08\/exercicios-em-casa-com-as-criancas\/","url_meta":{"origin":12619,"position":5},"title":"Exerc\u00edcios em casa com as crian\u00e7as","author":"Dave","date":"Julho 8, 2016","format":false,"excerpt":"Disclaimer \u2013 Exercise at your own risk If you love and pretty much live for fitness, Jiu Jitsu and\/or MMA, then having kids is often a bit of a bottleneck in your training. Your priorities should change, so that after you have carried out all of your fatherly, and husbandly\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fitness\/"},"img":{"alt_text":"gif","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/07\/gif.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/12619","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/comments?post=12619"}],"version-history":[{"count":8,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/12619\/revisions"}],"predecessor-version":[{"id":12627,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/12619\/revisions\/12627"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=12619"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=12619"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=12619"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}