{"id":9342,"date":"2024-12-16T15:26:59","date_gmt":"2024-12-16T15:26:59","guid":{"rendered":"https:\/\/www.hsefitness.com\/?p=9342"},"modified":"2024-12-16T15:26:59","modified_gmt":"2024-12-16T15:26:59","slug":"8-melhores-alternativas-ao-levantamento-terra-para-ganhar-forca-sem-risco","status":"publish","type":"post","link":"https:\/\/www.hsefitness.com\/pt\/8-melhores-alternativas-ao-levantamento-terra-para-ganhar-forca-sem-risco\/","title":{"rendered":"8 Melhores Alternativas ao Deadlift: Ganhar for\u00e7a sem risco"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container has-pattern-background has-mask-background nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-sizes-top:0px;--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-padding-top:0px;--awb-margin-top:0%;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-padding-top:0%;--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1 fusion-animated\" style=\"--awb-margin-top:0px;\" data-animationtype=\"fadeInLeft\" data-animationduration=\"0.3\" data-animationoffset=\"top-into-view\"><div>\n<h2 style=\"text-align: center;\"><a name=\"_d0mug36fn6rj\"><\/a><span lang=\"EN\" style=\"font-size: 18pt;\">8 Melhores Alternativas ao Deadlift: Ganhar for\u00e7a sem risco<\/span><\/h2>\n<\/div>\n<p><span style=\"font-weight: 400;\">O <\/span><a href=\"https:\/\/journals.lww.com\/acsm-healthfitness\/fulltext\/2020\/03000\/The_Deadlift.9.aspx\">levantamento terra<\/a> <span style=\"font-weight: 400;\">\u00e9 um \u00f3timo exerc\u00edcio para aumentar a for\u00e7a e trabalhar v\u00e1rios grupos musculares, como a zona lombar, os isquiotibiais e os gl\u00fateos. Ao concentrar-se na cadeia posterior, esta a\u00e7\u00e3o complexa melhora o desempenho atl\u00e9tico e a aptid\u00e3o funcional. No entanto, devido \u00e0 falta de equipamento, les\u00f5es ou problemas de mobilidade, nem toda a gente pode ou deve executar um <\/span>levantamento terra convencional.<span style=\"font-weight: 400;\"> Felizmente, h\u00e1 v\u00e1rios substitutos excelentes para o levantamento terra que oferecem vantagens compar\u00e1veis com menor probabilidade de les\u00e3o.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Este artigo explica a defini\u00e7\u00e3o de levantamento terra, as suas vantagens e oito m\u00e9todos eficazes de<\/span> <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/www.hsefitness.com\/pt\/\">alternativas ao levantamento terra<\/a><\/span> <span style=\"font-weight: 400;\">para o refor\u00e7o das costas e o desenvolvimento geral.<\/span><\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">O que \u00e9 um Deadlift?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">No levantamento terra tradicional, um exerc\u00edcio b\u00e1sico de levantamento de pesos, uma barra pesada \u00e9 levantada do ch\u00e3o at\u00e9 \u00e0 altura da anca. Este exerc\u00edcio trabalha os quadr\u00edceps, a parte superior das costas e a cadeia posterior, incluindo os gl\u00fateos, os isquiotibiais, a parte inferior das costas e o n\u00facleo.<\/span><\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Benef\u00edcios dos levantamentos terra<\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fortalecimento de todo o corpo:<\/b><span style=\"font-weight: 400;\"> Os deadlifts trabalham v\u00e1rios grupos musculares ao mesmo tempo.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Melhor postura:<\/b><span style=\"font-weight: 400;\"> A manuten\u00e7\u00e3o de uma coluna vertebral saud\u00e1vel e a corre\u00e7\u00e3o de desequil\u00edbrios s\u00e3o facilitadas pelo fortalecimento da cadeia posterior.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Aptid\u00e3o funcional:<\/b><span style=\"font-weight: 400;\"> Ao simular movimentos naturais, os levantamentos terra melhoram a funcionalidade geral.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pega refor\u00e7ada:<\/b><span style=\"font-weight: 400;\"> A utiliza\u00e7\u00e3o de pesos grandes melhora a sua <\/span><a href=\"https:\/\/musclelead.com\/should-you-squat-and-deadlift-on-the-same-day\/\">for\u00e7a de preens\u00e3o.<\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Os deadlifts t\u00eam vantagens, mas tamb\u00e9m exigem uma forma precisa. Podem causar danos, especialmente na zona lombar, se forem efectuados de forma incorrecta. Vamos ver v\u00e1rios substitutos seguros e eficientes para o ajudar a ficar mais forte.<\/span><\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">8 Melhores Alternativas ao Deadlift<\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Levantamento terra com barra de apoio<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Levantamento com halteres<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Levantamento terra<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Balan\u00e7o com Kettlebell pesado<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ponte de gl\u00fateos<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Impulso da anca<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hiperextens\u00e3o de costas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternativa ao levantamento terra de sum\u00f4<\/span><\/li>\n<\/ul>\n<h2><span style=\"color: #99cc00; font-size: 18pt;\">Levantamento terra com barra de apoio<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9352 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Trap-Bar-Deadlift-600x435.png\" alt=\"Trap-Bar-Deadlift\" width=\"600\" height=\"435\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Trap-Bar-Deadlift-200x145.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Trap-Bar-Deadlift-300x218.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Trap-Bar-Deadlift-400x290.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Trap-Bar-Deadlift-600x435.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Trap-Bar-Deadlift.png 728w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Para muitos que acham o levantamento terra com barra desconfort\u00e1vel, o<\/span><span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/www.hsefitness.com\/pt\/produto\/armadilha-hexagonal-com-haste-de-elevacao-para-equipamento-comercial-de-fitness-hse\/\"> barra de armadilhas<\/a><\/span> levantamento terra<span style=\"font-weight: 400;\"> \u00e9 uma alternativa fant\u00e1stica. Esta vers\u00e3o permite-lhe manter uma postura mais erecta, ao mesmo tempo que diminui a tens\u00e3o na zona lombar.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">Passos:<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Coloque os p\u00e9s \u00e0 largura dos ombros e coloque-se dentro da barra de armadilhas.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Certifique-se de que os seus bra\u00e7os est\u00e3o direitos quando agarra as pegas da barra.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dobrar o <\/span>joelhos e dobradi\u00e7a<span style=\"font-weight: 400;\"> nas ancas para retomar a posi\u00e7\u00e3o inicial.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Para elevar a barra mantendo as costas direitas, fa\u00e7a for\u00e7a com os calcanhares.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Baixe a barra de forma controlada at\u00e9 ao ch\u00e3o.<\/span><\/li>\n<\/ul>\n<h2><span style=\"color: #99cc00; font-size: 18pt;\">Levantamento com halteres<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9346 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Deadlift-600x417.png\" alt=\"Haltere-levantamento\" width=\"600\" height=\"417\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Deadlift-200x139.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Deadlift-300x208.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Deadlift-400x278.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Deadlift-600x417.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Deadlift.png 760w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">O <\/span><span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/www.hsefitness.com\/pt\/produtos\/haltere\/\">haltere<\/a><\/span> levantamento terra<span style=\"font-weight: 400;\"> \u00e9 perfeito para o treino em casa, uma vez que \u00e9 acess\u00edvel e adapt\u00e1vel. Com menos equipamento, \u00e9 um excelente m\u00e9todo para simular a mec\u00e2nica de um levantamento terra.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">Passos:<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Colocar os p\u00e9s <\/span><b>\u00e0 largura dos ombros<\/b><span style=\"font-weight: 400;\"> afastados e segurar um haltere em cada m\u00e3o.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mantenha os halteres perto das pernas e use o seu n\u00facleo para dobrar as ancas.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quando as suas costas estiverem paralelas ao ch\u00e3o, reduza os pesos.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Movimentar as ancas para voltar \u00e0 posi\u00e7\u00e3o <\/span><b>posi\u00e7\u00e3o inicial<\/b><span style=\"font-weight: 400;\">.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Levantamento terra<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9350 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Deadlift-600x308.png\" alt=\"Levantamento de minas terrestres\" width=\"600\" height=\"308\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Deadlift-200x103.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Deadlift-300x154.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Deadlift-400x205.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Deadlift-600x308.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Deadlift-768x394.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Deadlift-800x410.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Deadlift.png 916w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Para principiantes ou para quem procura uma solu\u00e7\u00e3o mais segura <\/span>alternativa ao levantamento terra<span style=\"font-weight: 400;\">O levantamento terra \u00e9 uma \u00f3ptima escolha. A barra fixa alivia a tens\u00e3o na zona lombar e oferece estabilidade.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">Passos:<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Colocar a extremidade de uma barra num acess\u00f3rio para minas terrestres.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Coloque os p\u00e9s \u00e0 largura dos ombros e coloque-se sobre a barra.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Segure a barra com as duas m\u00e3os, mantendo as costas direitas.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Utilizando os isquiotibiais e os gl\u00fateos, empurre os calcanhares para levantar a barra.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Baixe a barra de forma controlada at\u00e9 ao ch\u00e3o.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Balan\u00e7o com Kettlebell pesado<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9348 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Heavy-Kettlebell-Swing-600x363.png\" alt=\"Balan\u00e7o com kettlebell pesado\" width=\"600\" height=\"363\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Heavy-Kettlebell-Swing-200x121.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Heavy-Kettlebell-Swing-300x182.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Heavy-Kettlebell-Swing-400x242.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Heavy-Kettlebell-Swing-600x363.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Heavy-Kettlebell-Swing-768x465.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Heavy-Kettlebell-Swing-800x484.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Heavy-Kettlebell-Swing.png 882w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Um exerc\u00edcio din\u00e2mico que fortalece a cadeia posterior e melhora a aptid\u00e3o cardiovascular \u00e9 o <\/span><a href=\"https:\/\/www.hsefitness.com\/pt\/produtos\/sino-de-chaleira\/\"><span style=\"color: #ff0000;\">kettlebell pesado<\/span><\/a> baloi\u00e7o.<\/p>\n<h3><span style=\"color: #000000; font-size: 14pt;\">Passos:<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Segure um kettlebell com as duas m\u00e3os e mantenha-se de p\u00e9 com os p\u00e9s ligeiramente afastados \u00e0 largura dos ombros.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Balance o kettlebell para tr\u00e1s, entre as pernas, enquanto dobra as ancas.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Balance o kettlebell at\u00e9 \u00e0 altura do peito, estendendo as ancas de forma explosiva.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Para manter o controlo, deixe o kettlebell balan\u00e7ar para baixo.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Ponte de gl\u00fateos<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9347 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Glute-Bridge-600x345.png\" alt=\"Ponte de gl\u00fateos\" width=\"600\" height=\"345\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Glute-Bridge-200x115.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Glute-Bridge-300x172.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Glute-Bridge-400x230.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Glute-Bridge-600x345.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Glute-Bridge-768x441.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Glute-Bridge-800x460.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Glute-Bridge.png 856w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Um exerc\u00edcio f\u00e1cil para principiantes, o <\/span>ponte de gl\u00fateos<span style=\"font-weight: 400;\"> melhora a cadeia posterior e isola os gl\u00fateos sem sobrecarregar a coluna vertebral.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">Passos:<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Com os p\u00e9s apoiados no ch\u00e3o e os joelhos dobrados, deite-se de costas.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mantendo os bra\u00e7os ao lado do corpo, contraia o tronco.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Levante as ancas empurrando os calcanhares at\u00e9 o corpo ficar em linha reta.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Volte a baixar as ancas para o ch\u00e3o.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Impulso da anca<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9349 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hip-Thrust-600x524.png\" alt=\"Impulso da anca\" width=\"600\" height=\"524\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hip-Thrust-200x175.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hip-Thrust-300x262.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hip-Thrust-400x349.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hip-Thrust-600x524.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hip-Thrust-768x671.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hip-Thrust-800x699.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hip-Thrust.png 900w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Uma vez que o hip thrust \u00e9 um passo \u00e0 frente da ponte de gl\u00fateos, pode ser utilizada uma barra ou um haltere para aumentar a resist\u00eancia.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">Passos:<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Encostar a parte superior das costas a um banco enquanto se senta no ch\u00e3o.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Segure uma barra sobre as ancas, mantendo uma posi\u00e7\u00e3o de p\u00e9s chatos.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Levante as ancas, passando pelos calcanhares at\u00e9 o seu corpo ficar em linha reta.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Des\u00e7a as ancas de forma controlada.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Hiperextens\u00e3o de costas<\/span><\/h2>\n<p><img decoding=\"async\" class=\"size-full wp-image-9345 aligncenter\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Back-Hyperextension.png\" alt=\"Hiperextens\u00e3o dorsal\" width=\"720\" height=\"370\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Back-Hyperextension-200x103.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Back-Hyperextension-300x154.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Back-Hyperextension-400x206.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Back-Hyperextension-600x308.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Back-Hyperextension.png 720w\" sizes=\"(max-width: 720px) 100vw, 720px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Para o desenvolvimento posterior, o<\/span> hiperextens\u00e3o das costas<span style=\"font-weight: 400;\"> \u00e9 uma excelente alternativa ao levantamento terra. A for\u00e7a e a estabilidade s\u00e3o aumentadas atrav\u00e9s do isolamento dos gl\u00fateos e da zona lombar.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">Passos:<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Com as ancas apoiadas na almofada, coloque-se numa <span style=\"color: #000000;\">cadeira romana<\/span>.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Coloque as m\u00e3os atr\u00e1s da cabe\u00e7a ou cruze os bra\u00e7os sobre o peito.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Coloque o seu corpo num \u00e2ngulo de 90 graus, baixando o tronco.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Levante o tronco at\u00e9 ficar alinhado com as pernas, estendendo as costas.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Alternativa ao levantamento terra de sum\u00f4<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9351 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Sumo-Deadlift-Alternative-600x351.png\" alt=\"Sumo-Deadlift-Alternativa\" width=\"600\" height=\"351\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Sumo-Deadlift-Alternative-200x117.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Sumo-Deadlift-Alternative-300x176.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Sumo-Deadlift-Alternative-400x234.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Sumo-Deadlift-Alternative-600x351.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Sumo-Deadlift-Alternative-768x450.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Sumo-Deadlift-Alternative-800x468.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Sumo-Deadlift-Alternative.png 936w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Com foco na parte interna das coxas e nos gl\u00fateos, o substituto do levantamento terra sum\u00f4 trabalha as mesmas \u00e1reas musculares que o <\/span>levantamento terra tradicional<span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">Passos:<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aponte os dedos dos p\u00e9s para fora e coloque os p\u00e9s mais afastados do que a largura dos ombros.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Coloque as m\u00e3os dentro dos joelhos e agarre a barra.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Empurre os calcanhares para envolver o seu n\u00facleo e elevar a barra.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Baixe a barra de forma controlada at\u00e9 ao ch\u00e3o.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">FAQs<\/span><\/h2>\n<h3><span style=\"font-size: 14pt;\">Q1: Qual \u00e9 o substituto ideal do levantamento terra para a dor lombar?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A ponte de gl\u00fateos e o impulso da anca s\u00e3o excelentes op\u00e7\u00f5es, uma vez que trabalham os isquiotibiais e os gl\u00fateos e reduzem a tens\u00e3o na zona lombar.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">P2: Posso utilizar alternativas ao levantamento terra para ganhar a mesma quantidade de for\u00e7a?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">De facto, exerc\u00edcios como o landmine deadlift e o trap bar deadlift substitute s\u00e3o bons para aumentar a for\u00e7a sem os perigos dos deadlifts tradicionais.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">Q3: Com que frequ\u00eancia devo fazer alternativas ao levantamento terra?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dependendo dos seus objectivos de fitness e dos requisitos de recupera\u00e7\u00e3o, inclua estes exerc\u00edcios no seu regime duas a tr\u00eas vezes por semana.<\/span><\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Considera\u00e7\u00f5es finais<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pode aumentar eficazmente a sua for\u00e7a, fortalecer a sua cadeia posterior e atingir os seus objectivos de fitness, incluindo os seguintes <\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/full\/10.1177\/2325967121991811\">alternativas ao levantamento terra<\/a><span style=\"font-weight: 400;\"> no seu regime de treino. Estes exerc\u00edcios proporcionam uma forma segura e eficiente de obter variedade ou de o ajudar a recuperar de uma les\u00e3o.<\/span><\/p>\n<\/div><div class=\"fusion-recent-posts fusion-recent-posts-1 avada-container layout-default layout-columns-3 fusion-recent-posts-center\"><section class=\"fusion-columns columns fusion-columns-3 columns-3\"><article class=\"post fusion-column column col col-lg-4 col-md-4 col-sm-4\"><div class=\"fusion-flexslider fusion-flexslider-loading flexslider flexslider-hover-type-zoomin\"><ul class=\"slides\"><li><a href=\"https:\/\/www.hsefitness.com\/pt\/guia-para-exercitar-os-bracos-e-os-ombros\/\" aria-label=\"Bra\u00e7os mais fortes, ombros mais largos: Guia completo para exercitar os bra\u00e7os e os ombros\" class=\"hover-type-zoomin\"><img decoding=\"async\" width=\"700\" height=\"441\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Working-out-arms-and-shoulders-700x441.jpg\" class=\"attachment-recent-posts 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href=\"https:\/\/www.hsefitness.com\/pt\/author\/87523941qq-com\/\" title=\"Artigos de HSE Fitness\" rel=\"author\">HSE Fitness<\/a><\/span><\/span><span class=\"fusion-inline-sep\">|<\/span><span class=\"updated\" style=\"display:none;\">2026-03-25T14:48:44+00:00<\/span><span>25 de mar\u00e7o de 2026<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/pt\/blogues\/\" rel=\"category tag\">Blogues<\/a>, <a href=\"https:\/\/www.hsefitness.com\/pt\/noticias\/\" rel=\"category tag\">Not\u00edcias<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/pt\/guia-para-exercitar-os-bracos-e-os-ombros\/#respond\">0 Coment\u00e1rios<\/a><\/span><\/p><\/div><\/article><article class=\"post fusion-column column col col-lg-4 col-md-4 col-sm-4\"><div class=\"fusion-flexslider fusion-flexslider-loading flexslider flexslider-hover-type-zoomin\"><ul class=\"slides\"><li><a href=\"https:\/\/www.hsefitness.com\/pt\/projeto-de-ginasio-hse-fitness-lancado-com-sucesso-na-argentina\/\" aria-label=\"Projeto HSE Fitness Gym lan\u00e7ado com sucesso na Argentina\" class=\"hover-type-zoomin\"><img decoding=\"async\" width=\"700\" height=\"441\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Argentina-gym-case-2-700x441.jpg\" class=\"attachment-recent-posts size-recent-posts\" alt=\"Argentina gin\u00e1sio caso 2\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Argentina-gym-case-2-320x202.jpg 320w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Argentina-gym-case-2-700x441.jpg 700w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/li><\/ul><\/div><div class=\"recent-posts-content\"><span class=\"vcard\" style=\"display: none;\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/pt\/author\/87523941qq-com\/\" title=\"Artigos de HSE Fitness\" rel=\"author\">HSE Fitness<\/a><\/span><\/span><span class=\"updated\" style=\"display:none;\">2026-03-02T14:53:11+00:00<\/span><h4 class=\"entry-title\"><a href=\"https:\/\/www.hsefitness.com\/pt\/projeto-de-ginasio-hse-fitness-lancado-com-sucesso-na-argentina\/\">Projeto HSE Fitness Gym lan\u00e7ado com sucesso na Argentina<\/a><\/h4><p class=\"meta\">Por <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/pt\/author\/87523941qq-com\/\" title=\"Artigos de HSE Fitness\" rel=\"author\">HSE Fitness<\/a><\/span><\/span><span class=\"fusion-inline-sep\">|<\/span><span class=\"updated\" style=\"display:none;\">2026-03-02T14:53:11+00:00<\/span><span>2 de mar\u00e7o de 2026<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/pt\/blogues\/\" rel=\"category tag\">Blogues<\/a>, <a href=\"https:\/\/www.hsefitness.com\/pt\/noticias\/\" rel=\"category tag\">Not\u00edcias<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/pt\/projeto-de-ginasio-hse-fitness-lancado-com-sucesso-na-argentina\/#respond\">0 Coment\u00e1rios<\/a><\/span><\/p><\/div><\/article><article class=\"post fusion-column column col col-lg-4 col-md-4 col-sm-4\"><div class=\"fusion-flexslider fusion-flexslider-loading flexslider flexslider-hover-type-zoomin\"><ul class=\"slides\"><li><a href=\"https:\/\/www.hsefitness.com\/pt\/melhor-colocacao-dos-pes-no-leg-press-forca-de-crescimento\/\" aria-label=\"Melhor coloca\u00e7\u00e3o dos p\u00e9s no Leg Press para crescimento e for\u00e7a\" class=\"hover-type-zoomin\"><img decoding=\"async\" width=\"662\" height=\"441\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Leg-Press-Foot-Placement-662x441.png\" class=\"attachment-recent-posts size-recent-posts\" alt=\"Leg Press Coloca\u00e7\u00e3o dos p\u00e9s\" \/><\/a><\/li><\/ul><\/div><div class=\"recent-posts-content\"><span class=\"vcard\" style=\"display: none;\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/pt\/author\/87523941qq-com\/\" title=\"Artigos de HSE Fitness\" rel=\"author\">HSE Fitness<\/a><\/span><\/span><span class=\"updated\" style=\"display:none;\">2026-03-01T12:33:43+00:00<\/span><h4 class=\"entry-title\"><a href=\"https:\/\/www.hsefitness.com\/pt\/melhor-colocacao-dos-pes-no-leg-press-forca-de-crescimento\/\">Melhor coloca\u00e7\u00e3o dos p\u00e9s no Leg Press para crescimento e for\u00e7a<\/a><\/h4><p class=\"meta\">Por <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/pt\/author\/87523941qq-com\/\" title=\"Artigos de HSE Fitness\" rel=\"author\">HSE Fitness<\/a><\/span><\/span><span class=\"fusion-inline-sep\">|<\/span><span class=\"updated\" style=\"display:none;\">2026-03-01T12:33:43+00:00<\/span><span>1 de mar\u00e7o de 2026<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/pt\/noticias\/\" rel=\"category tag\">Not\u00edcias<\/a><span 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href=\"https:\/\/www.hsefitness.com\/pt\/author\/87523941qq-com\/\" title=\"Artigos de HSE Fitness\" rel=\"author\">HSE Fitness<\/a><\/span><\/span><span class=\"fusion-inline-sep\">|<\/span><span class=\"updated\" style=\"display:none;\">2026-01-12T15:01:28+00:00<\/span><span>novembro 21, 2025<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/pt\/blogues\/\" rel=\"category tag\">Blogues<\/a>, <a href=\"https:\/\/www.hsefitness.com\/pt\/noticias\/\" rel=\"category tag\">Not\u00edcias<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/pt\/a-hse-conclui-um-importante-projeto-de-equipamento-de-fitness-nos-eua\/#respond\">0 Coment\u00e1rios<\/a><\/span><\/p><\/div><\/article><article class=\"post fusion-column column col col-lg-4 col-md-4 col-sm-4\"><div class=\"fusion-flexslider fusion-flexslider-loading flexslider flexslider-hover-type-zoomin\"><ul class=\"slides\"><li><a 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