{"id":13771,"date":"2022-11-10T12:36:12","date_gmt":"2022-11-10T12:36:12","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=13771"},"modified":"2023-10-04T19:40:10","modified_gmt":"2023-10-04T19:40:10","slug":"exercicios-de-calistenia-para-as-costas-com-e-sem-equipamento-em-2022","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/11\/10\/exercicios-de-calistenia-para-as-costas-com-e-sem-equipamento-em-2022\/","title":{"rendered":"Calisthenic Back Exercises &#8211; With &amp; Without Equipment [2023]"},"content":{"rendered":"<p class=\"wp-block-paragraph\">A calistenia \u00e9 um excelente formato de exerc\u00edcio para desenvolver for\u00e7a funcional. Al\u00e9m disso, \u00e9 muito mais acess\u00edvel ganhar massa muscular com exerc\u00edcios de peso corporal, como os da calistenia, do que comprar uma variedade de pesos e m\u00e1quinas de muscula\u00e7\u00e3o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Neste artigo, vamos analisar quais exerc\u00edcios voc\u00ea pode fazer dentro do sistema de calistenia para desenvolver os m\u00fasculos das costas.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Exerc\u00edcios de calistenia para as costas sem equipamento<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Para ser 100% honesto, acho bastante dif\u00edcil desenvolver um volume impressionante de m\u00fasculos na parte superior das costas sem usar uma barra fixa ou qualquer tipo de peso.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">No entanto, voc\u00ea certamente pode fortalecer os m\u00fasculos das costas e manter a massa muscular mesmo quando n\u00e3o houver pesos ou barras dispon\u00edveis.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vi\u00fava das Costas<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Possivelmente o melhor exerc\u00edcio sem equipamento para o desenvolvimento da parte superior das costas, o &quot;Back Widow&quot; consiste em deitar-se de costas no ch\u00e3o, com os p\u00e9s apoiados no solo.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dobre os bra\u00e7os e pressione os cotovelos contra o ch\u00e3o (use um tapete ou carpete para proteger os cotovelos).<\/li>\n\n\n\n<li>Eleve a parte superior do corpo aproximando as omoplatas.<\/li>\n\n\n\n<li>N\u00e3o empurre com os p\u00e9s.<\/li>\n\n\n\n<li>Contraia os m\u00fasculos das costas e mantenha a posi\u00e7\u00e3o superior por 1 segundo.<\/li>\n<\/ul>\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\/CG6w2BEIQS4?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=11&#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\"><a href=\"https:\/\/www.youtube.com\/c\/Firerescuefitness\" rel=\"nofollow\">https:\/\/www.youtube.com\/c\/Firerescuefitness<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/backwidow.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"13820\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2022\/11\/10\/exercicios-de-calistenia-para-as-costas-com-e-sem-equipamento-em-2022\/backwidow\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/backwidow.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=\"backwidow\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/backwidow.gif?fit=520%2C293&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/backwidow.gif?resize=520%2C293&#038;ssl=1\" alt=\"\" class=\"wp-image-13820\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.youtube.com\/c\/Firerescuefitness\" rel=\"nofollow\">https:\/\/www.youtube.com\/c\/Firerescuefitness<\/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<p class=\"wp-block-paragraph\"><strong>Puxadores\/Correntes Deslizantes<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Como alternativa \u00e0s barras fixas ou flex\u00f5es de bra\u00e7o com pegada supinada, voc\u00ea pode usar discos deslizantes no ch\u00e3o ou cal\u00e7as que n\u00e3o criem muito atrito e realizar algumas &quot;puxadas no ch\u00e3o&quot; ou &quot;puxadas deslizantes&quot;.<\/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\/yEuxWVPpnXg?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\"><a href=\"https:\/\/www.youtube.com\/channel\/UCnoijl0HTLNwSr0rSWkAGZA\" rel=\"nofollow\">https:\/\/www.youtube.com\/channel\/UCnoijl0HTLNwSr0rSWkAGZA<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/slidingpulldown.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"13824\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2022\/11\/10\/exercicios-de-calistenia-para-as-costas-com-e-sem-equipamento-em-2022\/slidingpulldown\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/slidingpulldown.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=\"slidingpulldown\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/slidingpulldown.gif?fit=520%2C293&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/slidingpulldown.gif?resize=520%2C293&#038;ssl=1\" alt=\"\" class=\"wp-image-13824\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.youtube.com\/channel\/UCnoijl0HTLNwSr0rSWkAGZA\" rel=\"nofollow\">https:\/\/www.youtube.com\/channel\/UCnoijl0HTLNwSr0rSWkAGZA<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O rapaz do v\u00eddeo est\u00e1 usando papel laminado nos joelhos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Eleva\u00e7\u00f5es dorsais<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tenha cuidado com este exerc\u00edcio se voc\u00ea tiver dores ou les\u00f5es na regi\u00e3o lombar. Ele pode ajudar na reabilita\u00e7\u00e3o da lombar, mas tamb\u00e9m pode agravar problemas preexistentes.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Deite-se de bru\u00e7os.<\/li>\n\n\n\n<li>Com cuidado, afaste a parte superior do corpo do ch\u00e3o usando os gl\u00fateos e contraindo as omoplatas.<\/li>\n<\/ul>\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\/ZBsAb3YcEGo?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=90&#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<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/11\/dorsalraises.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"13830\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2022\/11\/10\/exercicios-de-calistenia-para-as-costas-com-e-sem-equipamento-em-2022\/dorsalraises\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/11\/dorsalraises.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=\"dorsalraises\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/11\/dorsalraises.gif?fit=520%2C293&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/11\/dorsalraises.gif?resize=520%2C293&#038;ssl=1\" alt=\"\" class=\"wp-image-13830\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Certifique-se de que as eleva\u00e7\u00f5es sejam lentas e controladas \u2013 contraia os gl\u00fateos no topo do movimento e mantenha a contra\u00e7\u00e3o por 1 segundo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.youtube.com\/c\/DomThorpe\" rel=\"nofollow\">https:\/\/www.youtube.com\/c\/DomThorpe<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Exerc\u00edcios de calistenia para as costas com equipamento<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Levantamento da alavanca dianteira<\/strong><\/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\/AGhb8V8M758?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\">Este \u00e9 um exerc\u00edcio bastante avan\u00e7ado.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Progress\u00e3o 1 \u2013 Eleva\u00e7\u00e3o de joelhos na barra fixa<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pendure-se em uma barra e literalmente levante os joelhos at\u00e9 o peito.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea n\u00e3o consegue fazer eleva\u00e7\u00f5es de joelho na barra fixa, ter\u00e1 dificuldades para fazer eleva\u00e7\u00f5es de alavanca frontal.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dicas para levantar a alavanca dianteira<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mantenha as omoplatas contra\u00eddas e puxe para baixo para criar estabilidade ao redor do ombro.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Alavanca frontal dobr\u00e1vel<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/11\/frontleverprogression1.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"13837\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2022\/11\/10\/exercicios-de-calistenia-para-as-costas-com-e-sem-equipamento-em-2022\/frontleverprogression1\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/11\/frontleverprogression1.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=\"frontleverprogression1\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/11\/frontleverprogression1.gif?fit=520%2C293&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/11\/frontleverprogression1.gif?resize=520%2C293&#038;ssl=1\" alt=\"\" class=\"wp-image-13837\" \/><\/a><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>As m\u00e3os est\u00e3o viradas para longe de voc\u00ea.<\/li>\n\n\n\n<li>Se poss\u00edvel, encoste as coxas no est\u00f4mago.<\/li>\n\n\n\n<li>Um \u00f3timo exerc\u00edcio para criar uma base de estabilidade e for\u00e7a.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Alavanca frontal avan\u00e7ada para encaixe<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/11\/advancedtuck.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"13841\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2022\/11\/10\/exercicios-de-calistenia-para-as-costas-com-e-sem-equipamento-em-2022\/advancedtuck\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/11\/advancedtuck.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=\"advancedtuck\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/11\/advancedtuck.gif?fit=520%2C293&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/11\/advancedtuck.gif?resize=520%2C293&#038;ssl=1\" alt=\"\" class=\"wp-image-13841\" \/><\/a><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00c9 muito semelhante \u00e0 posi\u00e7\u00e3o de tuck front lever padr\u00e3o, mas voc\u00ea move os joelhos para a frente. <\/li>\n\n\n\n<li>Essa mudan\u00e7a achata as costas e torna o exerc\u00edcio mais dif\u00edcil.<\/li>\n\n\n\n<li>Mantenha os quadris alinhados com os ombros, se poss\u00edvel.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Quanto mais flexionados estiverem os quadris, mais f\u00e1cil ser\u00e1 o exerc\u00edcio. Quanto mais estendidas estiverem as pernas e os quadris, mais dif\u00edcil ser\u00e1.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Alavanca frontal de sapo<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uma progress\u00e3o que as pessoas parecem desconhecer, a alavanca frontal de sapo fortalece os flexores do quadril.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A alavanca frontal Frog \u00e9 semelhante \u00e0 alavanca frontal Tuck avan\u00e7ada; no entanto, depois de adotar a posi\u00e7\u00e3o da alavanca frontal Tuck avan\u00e7ada, voc\u00ea abre as pernas, mantendo os calcanhares juntos.<\/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\/BJM2X3R5PeQ?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<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\/AGhb8V8M758?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=242&#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\"><strong>Alavanca frontal completa em forma de pique<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O pr\u00f3ximo passo \u00e9 esticar as pernas. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Os dedos dos p\u00e9s devem apontar para a esquerda e para a direita em um \u00e2ngulo de aproximadamente 45 graus.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/11\/frontleverpike.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"13847\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2022\/11\/10\/exercicios-de-calistenia-para-as-costas-com-e-sem-equipamento-em-2022\/frontleverpike\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/11\/frontleverpike.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=\"frontleverpike\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/11\/frontleverpike.gif?fit=520%2C293&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/11\/frontleverpike.gif?resize=520%2C293&#038;ssl=1\" alt=\"\" class=\"wp-image-13847\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Os p\u00e9s devem estar acima da cabe\u00e7a \u2013 como no gif acima^<\/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\"><strong>Flex\u00f5es de queixo e flex\u00f5es de bra\u00e7o<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Um exerc\u00edcio bastante complicado para iniciantes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea pode come\u00e7ar com flex\u00f5es de queixo exc\u00eantricas, em que voc\u00ea salta e desce de forma controlada.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ou voc\u00ea pode tentar usar uma faixa de resist\u00eancia para ajudar.<\/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\/_2UwlspzD-I?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\">Voc\u00ea tamb\u00e9m pode colocar uma cadeira na sua frente ou atr\u00e1s de voc\u00ea e apoiar um ou dois p\u00e9s nela (ou tr\u00eas, se tiver tr\u00eas).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">No entanto, fa\u00e7a isso sempre sob supervis\u00e3o no in\u00edcio.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As flex\u00f5es de queixo s\u00e3o feitas com as palmas das m\u00e3os voltadas para voc\u00ea.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As flex\u00f5es na barra fixa s\u00e3o feitas com as palmas das m\u00e3os voltadas para fora.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Segure a barra<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Contraia o abd\u00f4men, puxando o umbigo para ativar os m\u00fasculos do core.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aproxime ligeiramente as omoplatas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Chega a\u00ed!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Abaixe-se de forma controlada. Tente levar de 2 a 3 segundos para retornar \u00e0 posi\u00e7\u00e3o inicial.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Escalada em corda<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea n\u00e3o consegue subir em uma corda agarrando-a e se puxando para cima, pode tentar agarr\u00e1-la e inclinar-se para tr\u00e1s.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A partir da\u00ed, mova-se para cima e para baixo na corda, movimentando a parte superior do corpo enquanto os p\u00e9s permanecem no ch\u00e3o.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler 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\/P2jlaDK5wpg?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\">Considere se inscrever nestes canais do YouTube:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.youtube.com\/user\/FitnessFAQs\" rel=\"nofollow\">https:\/\/www.youtube.com\/user\/FitnessFAQs<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.youtube.com\/c\/Firerescuefitness\" rel=\"nofollow\">https:\/\/www.youtube.com\/c\/Firerescuefitness<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.youtube.com\/c\/DomThorpe\" rel=\"nofollow\">https:\/\/www.youtube.com\/c\/DomThorpe<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Callisthenics is an excellent exercise format when it comes to building functional strength. It&#8217;s also a lot more affordable to build muscle with bodyweight exercises such as those within the Calisthenics system, than it is to buy a range of bodybuilding weights &amp; machines. In this article we&#8217;ll look at which exercises you can do [&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":[1],"tags":[],"class_list":["post-13771","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Calisthenic Back Exercises - With &amp; Without Equipment [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\/11\/10\/exercicios-de-calistenia-para-as-costas-com-e-sem-equipamento-em-2022\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Calisthenic Back Exercises - With &amp; Without Equipment [2023] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Callisthenics is an excellent exercise format when it comes to building functional strength. It&#8217;s also a lot more affordable to build muscle with bodyweight exercises such as those within the Calisthenics system, than it is to buy a range of bodybuilding weights &amp; machines. 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It&#8217;s also a lot more affordable to build muscle with bodyweight exercises such as those within the Calisthenics system, than it is to buy a range of bodybuilding weights &amp; machines. In this article we&#8217;ll look at which exercises you can do [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/11\/10\/exercicios-de-calistenia-para-as-costas-com-e-sem-equipamento-em-2022\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2022-11-10T12:36:12+00:00","article_modified_time":"2023-10-04T19:40:10+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/backwidow.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":"4 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2022\/11\/10\/calisthenic-back-exercises-with-without-equipment-2022\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/11\/10\/calisthenic-back-exercises-with-without-equipment-2022\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Calisthenic Back Exercises &#8211; 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Eles tamb\u00e9m se sobrecarregam facilmente. Aparentemente, os ombros\/deltoides t\u00eam uma concentra\u00e7\u00e3o muito alta de receptores androg\u00eanicos, por isso respondem bem a certos suplementos \u2014 mas essa \u00e9 outra hist\u00f3ria. Aqui est\u00e1 um\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/j_wpcP9KUOA\/0.jpg?resize=350%2C200","width":350,"height":200},"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":13771,"position":1},"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. 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