{"id":13698,"date":"2022-10-21T12:52:36","date_gmt":"2022-10-21T12:52:36","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=13698"},"modified":"2023-10-04T19:40:30","modified_gmt":"2023-10-04T19:40:30","slug":"barra-hexagonal-trap-bar-um-guia-completo-2022","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/10\/21\/barra-hexagonal-trap-bar-um-guia-completo-2022\/","title":{"rendered":"Hex Bar \/ Trap Bar &#8211; A Complete Guide [2023]"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">De forma um tanto confusa, \u00e9 conhecido por dois nomes:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Barra hexagonal<\/li>\n\n\n\n<li>Trap\u00e9zio<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">A barra hexagonal\/trap \u00e9 um acess\u00f3rio controverso.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Vantagens da barra hexagonal<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mais f\u00e1cil de aprender exerc\u00edcios fundamentais como o levantamento terra.<\/li>\n\n\n\n<li>Melhor para iniciantes <\/li>\n\n\n\n<li>Menos compress\u00e3o nos discos da regi\u00e3o lombar\/coluna vertebral<\/li>\n\n\n\n<li>O levantamento terra com barra hexagonal muitas vezes se assemelha mais a um agachamento, com menor recrutamento da regi\u00e3o lombar.<\/li>\n\n\n\n<li>Iniciantes podem progredir mais rapidamente<\/li>\n\n\n\n<li>Iniciantes conseguem levantar mais peso, o que os motiva (bom para personal trainers, etc.).<\/li>\n\n\n\n<li>A pegada neutra \u00e9 mais f\u00e1cil para a maioria das pessoas e exerce menos press\u00e3o sobre os pulsos.<\/li>\n\n\n\n<li>O levantamento terra com barra hexagonal \u00e9 melhor para quem tem dor lombar.<\/li>\n\n\n\n<li>Maior pot\u00eancia e velocidade de pico (ver estudo de 2011) <a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2011\/07000\/A_Biomechanical_Analysis_of_Straight_and_Hexagonal.31.aspx\">aqui<\/a>)<\/li>\n\n\n\n<li>N\u00e3o bata as canelas no balc\u00e3o.<\/li>\n\n\n\n<li>Pode desenvolver os quadr\u00edceps de forma mais eficaz do que o levantamento terra com barra.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Desvantagens da barra hexagonal<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Amplitude de movimento reduzida<\/li>\n\n\n\n<li>Menos ativa\u00e7\u00e3o\/uso dos m\u00fasculos do b\u00edceps e das costas<\/li>\n\n\n\n<li>Menos envolvimento central<\/li>\n\n\n\n<li>Menos funcional \u2013 normalmente voc\u00ea pega objetos etc. que est\u00e3o \u00e0 sua frente.<\/li>\n\n\n\n<li>Menos ativa\u00e7\u00e3o da cadeia posterior \u2013 menor desenvolvimento dos gl\u00fateos, isquiotibiais e costas.<\/li>\n\n\n\n<li>\u00c2ngulo das costas limitado \u2013 treinar com um \u00e2ngulo das costas mais horizontal \u00e9 mais dif\u00edcil.<\/li>\n\n\n\n<li>\u00c9 dif\u00edcil reproduzir exatamente a mesma t\u00e9cnica em dias de treino diferentes*.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">*Mais informa\u00e7\u00f5es no v\u00eddeo abaixo:<\/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\/Z94qTzsa-24?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;start=306&#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\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Qual o peso das barras trapezoidais?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ao contr\u00e1rio das barras ol\u00edmpicas, as barras hexagonais variam em peso de acordo com o fabricante. As barras hexagonais pesam entre 20 kg e 30 kg (44 lbs \u2013 66 lbs).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Qual o peso de uma barra hexagonal em kg?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">As barras de trap\u00e9zio geralmente pesam entre 20 kg e 30 kg.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Exerc\u00edcios com barra hexagonal<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">As barras hexagonais s\u00e3o bastante vers\u00e1teis. Abaixo est\u00e3o alguns dos exerc\u00edcios mais populares que voc\u00ea pode realizar com uma barra hexagonal\/trap.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Exercite-se por sua pr\u00f3pria conta e risco.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Levantamento terra com barra hexagonal<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/hexbardeadlift.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"13719\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2022\/10\/21\/barra-hexagonal-trap-bar-um-guia-completo-2022\/hexbardeadlift\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/hexbardeadlift.gif?fit=520%2C293&amp;ssl=1\" data-orig-size=\"520,293\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"hexbardeadlift\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/hexbardeadlift.gif?fit=520%2C293&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/hexbardeadlift.gif?resize=520%2C293&#038;ssl=1\" alt=\"\" class=\"wp-image-13719\" \/><\/a><\/figure>\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\/TU2xZ7s4jus?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;start=135&#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\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Forma correta de levantamento terra com barra hexagonal<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Posicione-se exatamente no centro da barra hexagonal\/barra trapezoidal (ou como voc\u00ea preferir chamar!).<\/li>\n\n\n\n<li>Fique de p\u00e9 com os p\u00e9s afastados na largura dos ombros.<\/li>\n\n\n\n<li>Mantenha os ombros alinhados com os quadris e o pesco\u00e7o e a cabe\u00e7a em posi\u00e7\u00e3o neutra, olhando para a frente.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Continue olhando para a frente e dobre os joelhos.<\/li>\n\n\n\n<li>Segure as al\u00e7as<\/li>\n\n\n\n<li>Pr\u00e9-tensionar os ombros, os quadris e, principalmente, o abd\u00f4men com uma inspira\u00e7\u00e3o profunda.<\/li>\n\n\n\n<li>\u201cTire o peso da barra\u201d levantando \u201cparte do peso da barra\u201d estendendo as pernas ligeiramente, mantendo as costas retas e olhando para a frente.<\/li>\n\n\n\n<li>Mantenha a coluna neutra e levante a barra estendendo as pernas (mantenha os bra\u00e7os esticados o tempo todo).<\/li>\n\n\n\n<li>Estenda as pernas (sem travar completamente os joelhos, nem em alta velocidade) e contraia os gl\u00fateos no ponto mais alto do movimento.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Abaixe a barra de forma controlada, flexionando as pernas e flexionando os quadris \u2013 mantenha o olhar fixo \u00e0 frente.<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Levantamento terra com barra hexagonal em posi\u00e7\u00e3o dividida<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Oferecendo alguns dos benef\u00edcios de carga unilateral do levantamento terra com uma perna s\u00f3, o levantamento terra com postura dividida \u00e9 popular entre os atletas.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Coloque um p\u00e9 na frente do outro.<\/li>\n\n\n\n<li>Transfira o peso do seu corpo para o p\u00e9 da frente, apoiando-se na ponta do p\u00e9 com o p\u00e9 de tr\u00e1s:<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/trapbearsplitstancedeadlift.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"13710\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2022\/10\/21\/barra-hexagonal-trap-bar-um-guia-completo-2022\/trapbearsplitstancedeadlift\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/trapbearsplitstancedeadlift.gif?fit=520%2C293&amp;ssl=1\" data-orig-size=\"520,293\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"trapbearsplitstancedeadlift\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/trapbearsplitstancedeadlift.gif?fit=520%2C293&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/trapbearsplitstancedeadlift.gif?resize=520%2C293&#038;ssl=1\" alt=\"\" class=\"wp-image-13710\" \/><\/a><\/figure>\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\/GDi-DFZ-Aoo?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<h2 class=\"wp-block-heading\">Levantamento terra romeno com barra hexagonal<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Semelhante a um levantamento terra padr\u00e3o, mas os joelhos flexionam apenas 10 a 15 graus.<\/li>\n\n\n\n<li>A \u00eanfase \u00e9 colocada na fase descendente e exc\u00eantrica.<\/li>\n\n\n\n<li>O foco est\u00e1 no padr\u00e3o de movimento do quadril\/dobradi\u00e7a.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/trapbarrdl.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"13713\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2022\/10\/21\/barra-hexagonal-trap-bar-um-guia-completo-2022\/trapbarrdl\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/trapbarrdl.gif?fit=520%2C293&amp;ssl=1\" data-orig-size=\"520,293\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"trapbarrdl\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/trapbarrdl.gif?fit=520%2C293&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/trapbarrdl.gif?resize=520%2C293&#038;ssl=1\" alt=\"\" class=\"wp-image-13713\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/drjohnrusin.com\/trap-bar-rdl-save-your-spine\/#:~:text=The%20trap%2Dbar%20RDL%20is%20started%20off%20the%20ground%2C%20with,eccentric%20(muscle%20lengthening)%20contraction.\">Fonte da imagem<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Levantamento terra com barra hexagonal e el\u00e1stico<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u00d3timo para o desenvolvimento progressivo de for\u00e7a e pot\u00eancia (ou se voc\u00ea simplesmente n\u00e3o tem anilhas suficientes), o levantamento terra com barra hexagonal e el\u00e1sticos \u00e9 popular entre os atletas.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Enrole as extremidades da faixa el\u00e1stica em torno das presilhas da barra em cada extremidade.<\/li>\n\n\n\n<li>Fique em p\u00e9 na faixa el\u00e1stica com a parte central\/sola dos p\u00e9s.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/hexbarbandeddeadlifts.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"13734\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2022\/10\/21\/barra-hexagonal-trap-bar-um-guia-completo-2022\/hexbarbandeddeadlifts\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/hexbarbandeddeadlifts.gif?fit=520%2C293&amp;ssl=1\" data-orig-size=\"520,293\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"hexbarbandeddeadlifts\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/hexbarbandeddeadlifts.gif?fit=520%2C293&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/hexbarbandeddeadlifts.gif?resize=520%2C293&#038;ssl=1\" alt=\"\" class=\"wp-image-13734\" \/><\/a><\/figure>\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\/9XliRg3O56o?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<h2 class=\"wp-block-heading\">Supino com barra hexagonal<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">O desenvolvimento militar \u00e9 um \u00f3timo exerc\u00edcio para o desenvolvimento dos ombros e fortalecimento do core. Usar uma barra hexagonal para realizar o desenvolvimento militar permite que voc\u00ea execute o exerc\u00edcio com uma pegada neutra (geralmente melhor para os pulsos).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Posicione a barra hexagonal em um suporte, logo abaixo da altura dos ombros. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fique embaixo do balc\u00e3o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Certifique-se de segurar a barra no centro \u2013 n\u00e3o muito para tr\u00e1s nem muito para a frente, sen\u00e3o ser\u00e1 dif\u00edcil manter o equil\u00edbrio.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Contraia o abd\u00f4men e levante a barra at\u00e9 a posi\u00e7\u00e3o correta para realizar os exerc\u00edcios de press\u00e3o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ao pressionar, tente manter os cotovelos pr\u00f3ximos ao corpo, em vez de abri-los para fora.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Preste aten\u00e7\u00e3o ao equil\u00edbrio da barra \u2013 ela pode inclinar-se para a frente ou para tr\u00e1s com muita facilidade e cair.<\/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\/su7hxgKaGZk?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<h2 class=\"wp-block-heading\">Saltos na barra fixa<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Um \u00f3timo exerc\u00edcio para desenvolver pot\u00eancia explosiva, os saltos com barra hexagonal s\u00e3o essencialmente um levantamento terra com salto.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Os saltos na barra hexagonal s\u00e3o muito mais f\u00e1ceis de aprender do que outros levantamentos de estilo ol\u00edmpico, como o arremesso e o arranque.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Comece com um peso leve, fa\u00e7a s\u00e9ries de duas ou tr\u00eas repeti\u00e7\u00f5es para come\u00e7ar, concentrando-se na t\u00e9cnica.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Execute o exerc\u00edcio com rapidez \u2013 voc\u00ea n\u00e3o quer ficar fatigado ou cansado, pois a t\u00e9cnica falhar\u00e1 e voc\u00ea estar\u00e1 treinando resist\u00eancia, n\u00e3o pot\u00eancia.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mantenha o peso abaixo de 50% do seu levantamento terra m\u00e1ximo com barra hexagonal.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Empurre o ch\u00e3o com os calcanhares, levante o peso alguns cent\u00edmetros e, em seguida, impulsione-se para cima em um salto.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/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\/03pRrE0exUg?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<h2 class=\"wp-block-heading\">Encolher os ombros com barra trap\u00e9zio<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Fique no meio do bar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Segure as al\u00e7as e fa\u00e7a um levantamento terra com a barra at\u00e9 a posi\u00e7\u00e3o inicial\/em p\u00e9 para o encolhimento de ombros.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mantenha os bra\u00e7os esticados e, em um movimento controlado, eleve os ombros o m\u00e1ximo poss\u00edvel.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Contraia os trap\u00e9zios por um ou dois segundos no ponto mais alto do movimento e, em seguida, abaixe-os, flexionando os ombros.<\/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\/Ke5OmublmUU?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\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Outras perguntas frequentes sobre barras hexagonais<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Qual \u00e9 a l\u00f3gica por tr\u00e1s do levantamento terra com barra hexagonal de 20 repeti\u00e7\u00f5es?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">20 repeti\u00e7\u00f5es de levantamento terra e agachamento s\u00e3o exerc\u00edcios usados por fisiculturistas h\u00e1 anos para construir m\u00fasculos e realmente exigir muito do corpo (e do SNC) com um movimento composto de altas repeti\u00e7\u00f5es. 20 repeti\u00e7\u00f5es de levantamento terra com barra hexagonal se tornaram um desafio no Reddit. \u00d3timo para condicionamento f\u00edsico e for\u00e7a em geral, mas tenha cuidado com a t\u00e9cnica e o excesso de treinamento. Se sua t\u00e9cnica come\u00e7ar a falhar, voc\u00ea pode lesionar as costas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>O que \u00e9 uma barra hexagonal pela metade?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As barras hexagonais de meia extens\u00e3o s\u00e3o barras hexagonais\/trap\u00e9zio abertas. Com uma barra hexagonal de meia extens\u00e3o, voc\u00ea tamb\u00e9m pode realizar exerc\u00edcios como agachamentos com passada.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Quais m\u00fasculos s\u00e3o trabalhados no levantamento terra com barra hexagonal?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Quais m\u00fasculos n\u00e3o s\u00e3o trabalhados no levantamento terra com barra hexagonal?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Os principais m\u00fasculos utilizados na execu\u00e7\u00e3o do levantamento terra com barra hexagonal incluem:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Armadilhas<\/li>\n\n\n\n<li>Dorsais<\/li>\n\n\n\n<li>M\u00fasculos eretores da espinha<\/li>\n\n\n\n<li>Gl\u00fateos<\/li>\n\n\n\n<li>m\u00fasculos isquiotibiais<\/li>\n\n\n\n<li>Quads<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Mais informa\u00e7\u00f5es<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/drjohnrusin.com\/blog\/\" rel=\"nofollow\">https:\/\/drjohnrusin.com\/blog\/<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.youtube.com\/c\/AlanThrall\" rel=\"nofollow\">https:\/\/www.youtube.com\/c\/AlanThrall<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Rather confusingly, known by two names: The erm, hex\/trap bar is a controversial bit of kit. Pros of the Hex Bar Cons of the Hex Bar *more info in the video below: How much do trap bars weigh? Unlike Olympic barbells, trap bars vary in weight according to the manufacturer. Trap bars weigh between20kg and [&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":[784152946,36326],"class_list":["post-13698","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-fitness","category-mma","tag-fitness","tag-weight-training"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Hex Bar \/ Trap Bar - A Complete Guide [2023] - 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\/10\/21\/barra-hexagonal-trap-bar-um-guia-completo-2022\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hex Bar \/ Trap Bar - A Complete Guide [2023] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Rather confusingly, known by two names: The erm, hex\/trap bar is a controversial bit of kit. 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Trap bars weigh between20kg and [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2022\/10\/21\/barra-hexagonal-trap-bar-um-guia-completo-2022\/\" \/>\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=\"2022-10-21T12:52:36+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-04T19:40:30+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/hexbardeadlift.gif?w=520\" \/>\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=\"5 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Hex Bar \/ Trap Bar - A Complete Guide [2023] - 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\/10\/21\/barra-hexagonal-trap-bar-um-guia-completo-2022\/","og_locale":"pt_PT","og_type":"article","og_title":"Hex Bar \/ Trap Bar - A Complete Guide [2023] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Rather confusingly, known by two names: The erm, hex\/trap bar is a controversial bit of kit. Pros of the Hex Bar Cons of the Hex Bar *more info in the video below: How much do trap bars weigh? Unlike Olympic barbells, trap bars vary in weight according to the manufacturer. Trap bars weigh between20kg and [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/10\/21\/barra-hexagonal-trap-bar-um-guia-completo-2022\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2022-10-21T12:52:36+00:00","article_modified_time":"2023-10-04T19:40:30+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/hexbardeadlift.gif?w=520","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":"5 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/21\/hex-bar-trap-bar-a-complete-guide-2022\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/21\/hex-bar-trap-bar-a-complete-guide-2022\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Hex Bar \/ Trap Bar &#8211; 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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":13562,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/09\/22\/programa-de-treinamento-de-forca-para-basquete-em-pdf-2022\/","url_meta":{"origin":13698,"position":1},"title":"Individual Basketball Workouts .pdf [2024]","author":"Dave","date":"Setembro 22, 2022","format":false,"excerpt":"By Drew Griffiths (BSc, MSc) Get hench, jump higher, and move quicker on the basketball court, with this weight training program for basketball. Ideally, you're strength and conditioning should be periodised, with a different pre-season training program, for example, compared to in-season. The program shown here is a general one\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":8642,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2017\/11\/11\/flexoes-de-queixo-para-iniciantes\/","url_meta":{"origin":13698,"position":2},"title":"Flex\u00f5es de bra\u00e7o na barra fixa para iniciantes","author":"Dave","date":"Novembro 11, 2017","format":false,"excerpt":"If you are training at home, a chin up bar is arguably the one essential piece of kit. I use the Power Bar 2 from Amazon: https:\/\/www.youtube.com\/watch?v=jNr8gTfVbQU How to Do Your First Pull Ups At your own risk - be careful - slow & controlled chin ups are essential to\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"chin ups for beginners","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/chin-ups.jpg?fit=960%2C640&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/chin-ups.jpg?fit=960%2C640&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/chin-ups.jpg?fit=960%2C640&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/chin-ups.jpg?fit=960%2C640&ssl=1&resize=700%2C400 2x"},"classes":[]},{"id":4351,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2016\/05\/03\/experiencia-de-joe-rogan-steve-maxwell\/","url_meta":{"origin":13698,"position":3},"title":"Experi\u00eancia Joe Rogan \u2013 Steve Maxwell","author":"Dave","date":"Maio 3, 2016","format":false,"excerpt":"Steve Maxwell, kettlebell GodFather and old school S and C coach (which makes him kinda new-school too). http:\/\/www.maxwellsc.com \u00a0 https:\/\/youtu.be\/wltxTeZpzkw \u00a0 Decent stuff to take from this podcast Hanging from a bar, with a pronated, overhand grip, can help shoulder injuries. Which, after reading up, is apparently true - but\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/wltxTeZpzkw\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":11837,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/11\/12\/tutorial-de-levantamento-olimpico-de-potencia-exercicio-de-crossfit\/","url_meta":{"origin":13698,"position":4},"title":"Tutorial de Power Clean \u2013 Levantamento Ol\u00edmpico e Exerc\u00edcio de CrossFit","author":"Dave","date":"Novembro 12, 2020","format":false,"excerpt":"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\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/11\/powerclean.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":13698,"position":5},"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":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/13698","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=13698"}],"version-history":[{"count":25,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/13698\/revisions"}],"predecessor-version":[{"id":14219,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/13698\/revisions\/14219"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=13698"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=13698"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=13698"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}