{"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":"","_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_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],"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 v28.6 - 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":"Equipamentos baratos para academia em casa (vale a pena?) - 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\/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":"Equipamentos baratos para academia em casa (vale a pena?) - 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As faixas de resist\u00eancia s\u00e3o \u00f3timas para iniciantes por serem muito f\u00e1ceis de usar, mas tamb\u00e9m s\u00e3o uma ferramenta avan\u00e7ada para desenvolver pot\u00eancia e for\u00e7a na extens\u00e3o completa do movimento. Levantamento terra\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":"Exercite-se por sua conta e risco. As faixas de resist\u00eancia s\u00e3o \u00f3timas para diversos tipos de exerc\u00edcios. Faixas longas e circulares s\u00e3o as melhores para auxiliar nas flex\u00f5es de queixo. Amarre a faixa em um la\u00e7o na barra. Coloque o joelho ou o p\u00e9 na parte inferior do la\u00e7o. Se voc\u00ea n\u00e3o tiver um\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":"Treino em casa, com dura\u00e7\u00e3o de 6 semanas. Ideal para quem tem um n\u00edvel moderado de condicionamento f\u00edsico, mas se voc\u00ea for iniciante, reduza as s\u00e9ries pela metade. Exercite-se por sua conta e risco - consulte seu m\u00e9dico antes de iniciar um novo programa de exerc\u00edcios. Equipamentos: kettlebell, faixa el\u00e1stica. Inclua um\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":"Foto de Trevor Linden Fitness do Club16. Quando se trata de desenvolver os m\u00fasculos dos bra\u00e7os, existem v\u00e1rios exerc\u00edcios que voc\u00ea pode experimentar para aumentar o tamanho. Voc\u00ea pode tentar levantamento de peso e outros exerc\u00edcios, mas quando voc\u00ea tem acesso limitado a equipamentos de gin\u00e1stica ou prefere se exercitar em casa, existem algumas op\u00e7\u00f5es\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 O que voc\u00ea precisa: Uma plataforma, como uma cama ou uma mesa, onde voc\u00ea possa se deitar - deve ter pelo menos 60 cm de altura. Uma almofada - algo semelhante para apoiar a regi\u00e3o do quadril e adicionar altura extra para a flex\u00e3o do quadril. Um kettlebell pesado ou\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":12716,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/02\/06\/exercicios-simples-para-jogadores-de-futebol-aumentarem-a-velocidade-e-diminuirem-o-risco-de-lesoes\/","url_meta":{"origin":12785,"position":5},"title":"Exerc\u00edcios simples para jogadores de futebol aumentarem a velocidade e diminu\u00edrem o risco de les\u00f5es.","author":"Dave","date":"Fevereiro 6, 2022","format":false,"excerpt":"Num mundo ideal (ser\u00e1 que existe um?), cada jogador teria um preparador f\u00edsico profissional que pudesse ensin\u00e1-lo a executar levantamentos ol\u00edmpicos e exerc\u00edcios pliom\u00e9tricos com seguran\u00e7a e efic\u00e1cia. A menos que voc\u00ea seja um jogador profissional, isso n\u00e3o vai acontecer. 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