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🍑 Quer glúteo grande e empinado? Aposte em exercícios que priorizam a extensão do quadril e a ativação máxima dos glúteos. O agachamento búlgaro trabalha força e estabilidade, a elevação pélvica é campeã para hipertrofia de glúteos e a abdutora ajuda a dar volume e acabamento lateral.
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Como ativar o glúteo na elevação pélvica/elevação de quadril ✅ ❌ Principais erros: - Fazer força no calcanhar, na lombar e no pescoço. - Não contrair o glúteo e compensar a força na lombar. ✅ Como corrigir: - Mantenha o pescoço alinhado com o tronco. - Os pés na linha do quadril, levemente estacionados para fora. - Concentre em apertar o glúteo pra subir. - Puxa o ar pra descer e solta o ar pra subir. #fitnessmotivation #treino #dicas #gluteos #fitness
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Como fazer a elevação pélvica na máquina corretamente. ✅ Quer um treino personalizado por mim? 👉 Clique no link abaixo. ❌ Principais erros: - Fazer força no calcanhar, na lombar e no pescoço. - Não contrair o glúteo e compensar a força na lombar. ✅ Como corrigir: - Mantenha o pescoço alinhado com o tronco. - Os pés na linha do quadril, levemente estacionados para fora. - Concentre em apertar o glúteo pra subir. - Puxa o ar pra descer e solta o ar pra subir. #GLUTEOS🍑🔥 #elevacaopelvica #dica
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