{"id":12785,"date":"2022-02-06T15:21:46","date_gmt":"2022-02-06T15:21:46","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=12785"},"modified":"2022-02-07T08:19:45","modified_gmt":"2022-02-07T08:19:45","slug":"equipamentos-de-ginastica-baratos-para-casa-valem-a-pena","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/02\/06\/equipamentos-de-ginastica-baratos-para-casa-valem-a-pena\/","title":{"rendered":"Equipamentos baratos para gin\u00e1stica em casa (vale a pena?)"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A maior parte dos equipamentos de gin\u00e1stica baratos para uso dom\u00e9stico \u00e9, bem, uma porcaria. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As multigyms, por exemplo, costumam ser de p\u00e9ssima qualidade, a menos que custem alguns milhares de reais. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Os melhores equipamentos dom\u00e9sticos baratos para muscula\u00e7\u00e3o e fitness seriam, sem d\u00favida, os seguintes:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Faixas de resist\u00eancia longas em forma de la\u00e7o<\/li><li>barra de exerc\u00edcios para porta<\/li><li>Chaleiras<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">A grande vantagem das barras fixas e das faixas el\u00e1sticas \u00e9 que voc\u00ea pode combinar as duas para tornar as flex\u00f5es na barra fixa mais f\u00e1ceis ou at\u00e9 mais dif\u00edceis.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea pode fixar a faixa el\u00e1stica a um kettlebell no ch\u00e3o, por exemplo, e amarr\u00e1-la ao cinto ou \u00e0 cintura para dificultar as flex\u00f5es na barra fixa.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea tamb\u00e9m pode usar uma faixa el\u00e1stica longa (leve\/fina) para adicionar resist\u00eancia aos exerc\u00edcios com kettlebell. Os swings com kettlebell podem ficar mais dif\u00edceis se voc\u00ea prender uma faixa (e ficar na outra extremidade). No momento, n\u00e3o tenho condi\u00e7\u00f5es de comprar um kettlebell de 48 kg, ent\u00e3o estou prendendo uma faixa ao meu kettlebell de 40 kg enquanto fa\u00e7o remadas com um bra\u00e7o e supino no ch\u00e3o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bolas de estabilidade ou &quot;bolas de ioga&quot; s\u00e3o boas para flex\u00f5es\/extens\u00f5es de perna, pranchas e alguns outros exerc\u00edcios para o core.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para uma m\u00e1quina de cardio para uso dom\u00e9stico, eu diria que voc\u00ea precisa gastar pelo menos 500 libras por uma decente:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Bicicleta ergom\u00e9trica<\/li><li>M\u00e1quina de esqui<\/li><li>Remador<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Esteiras de boa qualidade costumam custar um pouco mais.<\/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\/T2Ay7WiTUzI?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\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00e3o se esque\u00e7a dos exerc\u00edcios com o pr\u00f3prio peso corporal!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Exerc\u00edcios com o pr\u00f3prio peso corporal tamb\u00e9m s\u00e3o \u00f3timos para treinar em casa.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Flex\u00f5es de joelhos, flex\u00f5es, flex\u00f5es hindus, flex\u00f5es com um bra\u00e7o, barras fixas, agachamentos, agachamentos pistol com uma perna s\u00f3, afundos, afundos reversos, bup\u00e9s - \u00e9 f\u00e1cil montar um treino para qualquer n\u00edvel de condicionamento f\u00edsico quando voc\u00ea sabe como. Basta pesquisar no YouTube por exerc\u00edcios com o peso do corpo para iniciantes ou avan\u00e7ados. <\/p>","protected":false},"excerpt":{"rendered":"<p>Moat of the cheap home gym equipment is, well, sh!te. multigyms for example, tend to be complete tat unless they cost a few grand. The best cheap home equipment for bodybuilding and fitness would have to be: long looped Resistance bands Doorframe pull up bar Kettltebells The great thing with pull up bars and bands, [&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":[5189],"tags":[784152948,784152946,1145737],"class_list":["post-12785","post","type-post","status-publish","format-standard","hentry","category-fitness","tag-boxing","tag-fitness","tag-home-fitness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Cheap Home Gym Equipment (worth it?) - 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\/02\/06\/equipamentos-de-ginastica-baratos-para-casa-valem-a-pena\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cheap Home Gym Equipment (worth it?) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Moat of the cheap home gym equipment is, well, sh!te. multigyms for example, tend to be complete tat unless they cost a few grand. The best cheap home equipment for bodybuilding and fitness would have to be: long looped Resistance bands Doorframe pull up bar Kettltebells The great thing with pull up bars and bands, [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2022\/02\/06\/equipamentos-de-ginastica-baratos-para-casa-valem-a-pena\/\" \/>\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=\"2022-02-06T15:21:46+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-02-07T08:19:45+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":"Cheap Home Gym Equipment (worth it?) - Fitness &amp; MMA Blog - 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\/02\/06\/equipamentos-de-ginastica-baratos-para-casa-valem-a-pena\/","og_locale":"pt_PT","og_type":"article","og_title":"Cheap Home Gym Equipment (worth it?) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Moat of the cheap home gym equipment is, well, sh!te. multigyms for example, tend to be complete tat unless they cost a few grand. The best cheap home equipment for bodybuilding and fitness would have to be: long looped Resistance bands Doorframe pull up bar Kettltebells The great thing with pull up bars and bands, [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/02\/06\/equipamentos-de-ginastica-baratos-para-casa-valem-a-pena\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2022-02-06T15:21:46+00:00","article_modified_time":"2022-02-07T08:19:45+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\/02\/06\/cheap-home-gym-equipment-worth-it\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/02\/06\/cheap-home-gym-equipment-worth-it\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Cheap Home Gym Equipment (worth it?)","datePublished":"2022-02-06T15:21:46+00:00","dateModified":"2022-02-07T08:19:45+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/02\/06\/cheap-home-gym-equipment-worth-it\/"},"wordCount":291,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"keywords":["boxing","Fitness","home fitness"],"articleSection":["Fitness"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2022\/02\/06\/cheap-home-gym-equipment-worth-it\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2022\/02\/06\/cheap-home-gym-equipment-worth-it\/","url":"https:\/\/blackbeltwhitehat.com\/2022\/02\/06\/cheap-home-gym-equipment-worth-it\/","name":"Cheap Home Gym Equipment (worth it?) - Fitness &amp; 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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":12697,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/01\/25\/faixas-de-resistencia-para-barra-fixa-como-amarrar-a-faixa-de-resistencia-na-barra-fixa\/","url_meta":{"origin":12785,"position":1},"title":"Faixas de resist\u00eancia para barra fixa \u2013 como prender a faixa de resist\u00eancia \u00e0 barra fixa","author":"Dave","date":"Janeiro 25, 2022","format":false,"excerpt":"Exercise at your own risk Resistance bands are great for all sorts of exercises Long, looped bands are the best for assisting with chin ups. Tie the band in a loop onto the bar Place your knee or foot in the bottom of the loop If you don't have a\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/jiu-jitsu-brasileiro\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/01\/pullupbarloopband.gif?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":12785,"position":2},"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":13800,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/10\/27\/para-fortalecer-os-musculos-dos-bracos-experimente-o-melhor-exercicio-com-kettlebell-para-os-bracos\/","url_meta":{"origin":12785,"position":3},"title":"Fortale\u00e7a os m\u00fasculos dos bra\u00e7os: Os melhores exerc\u00edcios com kettlebell para os bra\u00e7os que voc\u00ea deve experimentar.","author":"Dave","date":"Outubro 27, 2022","format":false,"excerpt":"Photo from Club16 Trevor Linden Fitness When it comes to building arm muscles, there are several workouts you can try out to increase the size. You can try weight lifting and other exercises, but when you have limited access to gym equipment or prefer to work out at home, there\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\/10\/image.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/image.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/image.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/image.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":15619,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2025\/01\/15\/faca-voce-mesmo-uma-maquina-hiper-reversa-muito-acessivel-2025\/","url_meta":{"origin":12785,"position":4},"title":"DIY &#8211; VERY Affordable Reverse Hyper Machine [2025]","author":"Dave","date":"Janeiro 15, 2025","format":false,"excerpt":"https:\/\/www.youtube.com\/watch?v=zXu8NgxH4_g What you need: A 'platform' like a bed, or a table that you can lie on - must be at least 2ft off the ground Cushion - something similar to rest your hip area on and to add extra height for the flexion of your hips Heavy kettlebell or\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/jiu-jitsu-brasileiro\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/zXu8NgxH4_g\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":8759,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2018\/01\/08\/treino-caseiro-para-o-corpo-de-pai\/","url_meta":{"origin":12785,"position":5},"title":"Treino em casa para manter o corpo definido (tipo &quot;papai de barriga&quot;)","author":"Dave","date":"Janeiro 8, 2018","format":false,"excerpt":"I've noticed that people don't listen etc unless you're ripped\/lean etc. so anyway - I popped my topless cherry with this 5 minute workout: https:\/\/youtu.be\/QogMvXYaDc4 Dad Bod Back, Traps & Biceps Workout Location is variable but for effect I've chosen the nursery Equipment Door Frame Chin-Up bar - Amazon link\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"CBT Book . Feeling Good","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/actionmotivation.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/actionmotivation.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/actionmotivation.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/actionmotivation.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/12785","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=12785"}],"version-history":[{"count":10,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/12785\/revisions"}],"predecessor-version":[{"id":12798,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/12785\/revisions\/12798"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=12785"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=12785"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=12785"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}