{"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-de-levantamento-terra-para-aumentar-a-forca-sem-risco","status":"publish","type":"post","link":"https:\/\/www.hsefitness.com\/pt_br\/8-melhores-alternativas-de-levantamento-terra-para-aumentar-a-forca-sem-risco\/","title":{"rendered":"8 melhores alternativas para o levantamento terra: Aumente a for\u00e7a sem riscos"},"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 para o levantamento terra: Aumente a for\u00e7a sem riscos<\/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 regi\u00e3o lombar, os isquiotibiais e os gl\u00fateos. Ao se concentrar na cadeia posterior, essa a\u00e7\u00e3o complexa melhora o desempenho atl\u00e9tico e o condicionamento f\u00edsico funcional. Entretanto, devido \u00e0 falta de equipamentos, les\u00f5es ou problemas de mobilidade, nem todos podem ou devem executar um <\/span>Levantamento terra convencional.<span style=\"font-weight: 400;\"> Felizmente, v\u00e1rios substitutos excelentes para o levantamento terra oferecem vantagens compar\u00e1veis com menor chance de les\u00e3o.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Esta postagem explicar\u00e1 a defini\u00e7\u00e3o de deadlift, suas vantagens e oito m\u00e9todos eficientes de levantamento terra.<\/span> <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/www.hsefitness.com\/pt_br\/\">alternativas para o levantamento terra<\/a><\/span> <span style=\"font-weight: 400;\">para aumentar a for\u00e7a das costas e o desenvolvimento geral.<\/span><\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">O que \u00e9 um levantamento terra?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">No deadlift tradicional, um exerc\u00edcio b\u00e1sico de levantamento de peso, uma barra pesada \u00e9 levantada do ch\u00e3o at\u00e9 a altura do quadril. Esse exerc\u00edcio trabalha o quadr\u00edceps, a parte superior das costas e a cadeia posterior, incluindo os gl\u00fateos, os isquiotibiais, a parte inferior das costas e o core.<\/span><\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Benef\u00edcios do levantamento 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;\"> O levantamento terra trabalha 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, o levantamento terra melhora a funcionalidade geral.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Punho refor\u00e7ado:<\/b><span style=\"font-weight: 400;\"> O uso de pesos grandes melhora 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 levantamentos terra t\u00eam vantagens, mas tamb\u00e9m exigem uma forma precisa. Eles podem causar danos, especialmente na regi\u00e3o lombar, se forem feitos de forma inadequada. Vamos dar uma olhada em v\u00e1rios substitutos seguros e eficientes para ajud\u00e1-lo a ficar mais forte.<\/span><\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">8 melhores alternativas para o levantamento terra<\/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 terra 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 pesado com kettlebell<\/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 do quadril<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hiperextens\u00e3o das 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_br\/produto\/armadilha-hexagonal-com-haste-de-elevacao-para-equipamentos-comerciais-de-ginastica-hse\/\"> barra de armadilha<\/a><\/span> levantamento terra<span style=\"font-weight: 400;\"> \u00e9 uma alternativa fant\u00e1stica. Essa vers\u00e3o permite que voc\u00ea mantenha uma postura mais ereta e diminui a tens\u00e3o na regi\u00e3o 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;\">Afaste os p\u00e9s na largura dos ombros e fique 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 seus bra\u00e7os estejam retos ao segurar as al\u00e7as da barra.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dobre seu <\/span>joelhos e dobradi\u00e7a<span style=\"font-weight: 400;\"> nos quadris para assumir a posi\u00e7\u00e3o inicial.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Para levantar a barra enquanto mant\u00e9m as costas retas, passe os calcanhares.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Abaixe a barra de volta ao ch\u00e3o de forma controlada.<\/span><\/li>\n<\/ul>\n<h2><span style=\"color: #99cc00; font-size: 18pt;\">Levantamento terra 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=\"Halteres e levantamento terra\" 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_br\/produtos\/halteres\/\">halteres<\/a><\/span> levantamento terra<span style=\"font-weight: 400;\"> \u00e9 perfeito para o treinamento em casa, pois \u00e9 acess\u00edvel e adapt\u00e1vel. Com menos equipamentos, \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;\">Coloque seus p\u00e9s <\/span><b>na largura dos ombros<\/b><span style=\"font-weight: 400;\"> e segure 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 tronco para dobrar os quadris.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quando 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;\">Movimente os quadris 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=\"Landmine-Deadlift\" 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 iniciantes ou para aqueles que procuram uma solu\u00e7\u00e3o mais segura <\/span>alternativa ao levantamento terra<span style=\"font-weight: 400;\">Se o levantamento terra for feito com uma barra, o landmine deadlift \u00e9 uma \u00f3tima op\u00e7\u00e3o. A barra acoplada alivia a tens\u00e3o na regi\u00e3o 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;\">Coloque a extremidade de uma barra em um acess\u00f3rio de mina terrestre.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Afaste os p\u00e9s na largura dos ombros e fique 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 e mantenha as costas retas.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Usando 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;\">Abaixe a barra de volta ao ch\u00e3o de forma controlada.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Balan\u00e7o pesado com kettlebell<\/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 o condicionamento cardiovascular \u00e9 o <\/span><a href=\"https:\/\/www.hsefitness.com\/pt_br\/produtos\/sino-de-chaleira\/\"><span style=\"color: #ff0000;\">kettlebell pesado<\/span><\/a> balan\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 fique em p\u00e9 com os p\u00e9s um pouco mais afastados do que a 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 flexiona os quadris.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Balance o kettlebell at\u00e9 a altura do peito, estendendo os quadris de forma explosiva.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Para manter o controle, deixe o kettlebell balan\u00e7ar de volta 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 iniciantes, 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;\">Eleve os quadris empurrando os calcanhares at\u00e9 que o corpo fique em linha reta.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Traga os quadris de volta para o ch\u00e3o.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Impulso do quadril<\/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=\"Empuxo do quadril\" 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;\">Como o impulso do quadril \u00e9 um passo \u00e0 frente da ponte de gl\u00fateos, \u00e9 poss\u00edvel usar uma barra ou halteres 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;\">Coloque a parte superior das costas contra um banco enquanto estiver sentado no ch\u00e3o.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Segure uma barra sobre os quadris, mantendo a posi\u00e7\u00e3o plana dos p\u00e9s.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Levante os quadris, passando pelos calcanhares at\u00e9 que o corpo esteja em linha reta.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leve os quadris para baixo de forma controlada.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Hiperextens\u00e3o das 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 para as costas\" 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 com o isolamento dos gl\u00fateos e da regi\u00e3o 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 os quadris apoiados na almofada, coloque-se em uma <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 seu corpo em um \u00e2ngulo de 90 graus, abaixando o tronco.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Levante o tronco at\u00e9 que ele fique 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 levantamento terra <\/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 na parte interna dos joelhos e segure a barra.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Impulsione os calcanhares para envolver o n\u00facleo e elevar a barra.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Abaixe a barra de volta ao ch\u00e3o de forma controlada.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Perguntas frequentes<\/span><\/h2>\n<h3><span style=\"font-size: 14pt;\">P1: 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 do quadril s\u00e3o \u00f3timas op\u00e7\u00f5es, pois trabalham os isquiotibiais e os gl\u00fateos e reduzem a tens\u00e3o na regi\u00e3o lombar.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">P2: Posso usar alternativas ao levantamento terra para ganhar a mesma quantidade de for\u00e7a?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">De fato, 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;\">P3: Com que frequ\u00eancia devo fazer alternativas ao levantamento terra?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dependendo de seus objetivos de condicionamento f\u00edsico e requisitos de recupera\u00e7\u00e3o, inclua esses exerc\u00edcios em seu regime de 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;\">Voc\u00ea pode aumentar efetivamente sua for\u00e7a, fortalecer sua cadeia posterior e atingir seus objetivos de condicionamento f\u00edsico incluindo <\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/full\/10.1177\/2325967121991811\">alternativas para o levantamento terra<\/a><span style=\"font-weight: 400;\"> em seu regime de treinamento. Esses exerc\u00edcios oferecem uma maneira segura e eficiente de obter variedade ou ajud\u00e1-lo a se 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_br\/guia-para-exercitar-bracos-e-ombros\/\" aria-label=\"Bra\u00e7os mais fortes, ombros mais largos: Guia completo para malhar bra\u00e7os e 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 size-recent-posts\" 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class=\"updated\" style=\"display:none;\">2026-03-02T14:53:11+00:00<\/span><h4 class=\"entry-title\"><a href=\"https:\/\/www.hsefitness.com\/pt_br\/projeto-de-academia-hse-fitness-lancado-com-sucesso-na-argentina\/\">Projeto HSE Fitness Gym lan\u00e7ado com sucesso na Argentina<\/a><\/h4><p class=\"meta\">By <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/pt_br\/author\/87523941qq-com\/\" title=\"Posts 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_br\/blogs\/\" rel=\"category tag\">Blogs<\/a>, <a href=\"https:\/\/www.hsefitness.com\/pt_br\/noticias\/\" rel=\"category tag\">Not\u00edcias<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a 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