{"id":8642,"date":"2017-11-11T20:21:56","date_gmt":"2017-11-11T20:21:56","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=8642"},"modified":"2017-11-11T20:21:56","modified_gmt":"2017-11-11T20:21:56","slug":"flexoes-de-queixo-para-iniciantes","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2017\/11\/11\/flexoes-de-queixo-para-iniciantes\/","title":{"rendered":"Flex\u00f5es de bra\u00e7o na barra fixa para iniciantes"},"content":{"rendered":"<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"8643\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2017\/11\/11\/flexoes-de-queixo-para-iniciantes\/flexoes-de-queixo\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/chin-ups.jpg?fit=960%2C640&amp;ssl=1\" data-orig-size=\"960,640\" data-comments-opened=\"1\" data-image-title=\"Chin Ups\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/chin-ups.jpg?fit=960%2C640&amp;ssl=1\" class=\"alignnone size-full wp-image-8643\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/chin-ups.jpg?resize=960%2C640&#038;ssl=1\" alt=\"flex\u00f5es de queixo para iniciantes\" width=\"960\" height=\"640\" \/><\/p>\n<p>Se voc\u00ea treina em casa, uma barra fixa \u00e9 sem d\u00favida o equipamento essencial.<\/p>\n<p>Eu uso a barra de energia Power Bar 2 da Amazon:<\/p>\n<p><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\/jNr8gTfVbQU?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><\/p>\n<h2>Como fazer suas primeiras barras fixas<\/h2>\n<p><span style=\"color:#ff0000;\">Por sua conta e risco \u2013 tenha cuidado \u2013 flex\u00f5es de queixo lentas e controladas s\u00e3o essenciais para evitar les\u00f5es.<\/span><\/p>\n<ul>\n<li><span style=\"color:#000000;\">Experimente colocar uma cadeira \u00e0 sua frente para apoiar os p\u00e9s \u2013 isso facilitar\u00e1 bastante as coisas.<\/span><\/li>\n<li><span style=\"color:#000000;\">Contraia o abd\u00f4men para ativar os m\u00fasculos do core.<\/span><\/li>\n<li><span style=\"color:#000000;\">Junte ligeiramente as omoplatas para proteger os ombros.<\/span><\/li>\n<li><span style=\"color:#000000;\">Tente manter um ritmo de 3-1-3.<\/span><br \/>\n<span style=\"color:#000000;\"> 3 segundos subindo, 1 segundo de pausa no topo, 3 segundos descendo.<\/span><\/li>\n<\/ul>\n<p>N\u00c3O deixe o corpo cair ao estender os bra\u00e7os, pois isso causar\u00e1 uma hiperextens\u00e3o for\u00e7ada dos cotovelos e sobrecarregar\u00e1 os ombros.<\/p>\n<p><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\/VGOeRQfG8dg?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><\/p>","protected":false},"excerpt":{"rendered":"<p>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: How to Do Your First Pull Ups At your own risk &#8211; be careful &#8211; slow &amp; controlled chin ups are essential to prevent injury Try putting a chair [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":8643,"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":[29971,5189,12504,1],"tags":[1629680,784152946,2633997,1537846,56232,171673],"class_list":["post-8642","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodybuilding","category-fitness","category-mma","category-uncategorized","tag-chin-ups","tag-fitness","tag-home-workout","tag-pull-ups","tag-strength","tag-wellbeing"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Chin Ups for Beginners - 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\/2017\/11\/11\/flexoes-de-queixo-para-iniciantes\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Chin Ups for Beginners - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"If you are training at home, a chin up bar is arguably the one essential piece of kit. 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I use the Power Bar 2 from Amazon: How to Do Your First Pull Ups At your own risk &#8211; be careful &#8211; slow &amp; controlled chin ups are essential to prevent injury Try putting a chair [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2017\/11\/11\/flexoes-de-queixo-para-iniciantes\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2017-11-11T20:21:56+00:00","og_image":[{"width":960,"height":640,"url":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/chin-ups.jpg?fit=960%2C640&ssl=1","type":"image\/jpeg"}],"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\/2017\/11\/11\/chin-ups-for-beginners\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2017\/11\/11\/chin-ups-for-beginners\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Chin Ups for Beginners","datePublished":"2017-11-11T20:21:56+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2017\/11\/11\/chin-ups-for-beginners\/"},"wordCount":146,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2017\/11\/11\/chin-ups-for-beginners\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/chin-ups.jpg?fit=960%2C640&ssl=1","keywords":["chin ups","Fitness","home workout","pull ups","strength","wellbeing"],"articleSection":["Bodybuilding","Fitness","MMA","Uncategorized"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2017\/11\/11\/chin-ups-for-beginners\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2017\/11\/11\/chin-ups-for-beginners\/","url":"https:\/\/blackbeltwhitehat.com\/2017\/11\/11\/chin-ups-for-beginners\/","name":"Barra fixa para iniciantes - 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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":8759,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2018\/01\/08\/treino-caseiro-para-o-corpo-de-pai\/","url_meta":{"origin":8642,"position":3},"title":"Treino em casa para manter o corpo definido (tipo &quot;papai de barriga&quot;)","author":"Dave","date":"Janeiro 8, 2018","format":false,"excerpt":"Percebi que as pessoas n\u00e3o d\u00e3o ouvidos a menos que voc\u00ea seja sarado\/magro etc. Ent\u00e3o, enfim, perdi minha virgindade sem camisa com este treino de 5 minutos: https:\/\/youtu.be\/QogMvXYaDc4 Treino de Costas, Trap\u00e9zios e B\u00edceps para Corpo de Pai. O local \u00e9 vari\u00e1vel, mas para ilustrar, escolhi o ber\u00e7\u00e1rio. Equipamento: Barra de flex\u00f5es na porta - link da Amazon\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"CBT Book . 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