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TUTORIAL de como desenvolver ESPACATE 🤸‍♀️ ⚠️ SE DESAFIE dentro do SEU limite. O segredo é ADAPTAR os movimentos dentro da sua realidade: Tanto pra + quanto pra - Uma dica: Crie uma escala de dor de 0-10 e trabalhe entre 5-7 ❌ FICAR MUITO TEMPO NUMA POSTURA FIXA é ultrapassado e não traz muito resultado. OPTE por um treino de alongamento que varie ESTÁTICOS + DINÂMICOS * observação: A RESPIRAÇÃO e a atenção na respiração durante a prática de alo
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Quer conquistar o espacate de uma vez por todas? 🤸🏻‍♀️✨ Há 1 ano eu não conseguia nem chegar perto, mas com esses exercícios simples e apenas 10 min por dia, tudo mudou! Comece com: 1️⃣ Agachamento lateral 2️⃣ Alongamento dinâmico do posterior da coxa 3️⃣ Alongamento dinâmico geral 4️⃣ Alongamento isométrico do posterior 🚨 Mantenha o quadril apontado pra frente e o joelho apontando pra baixo para evitar lesões. #Espacate #flexibilidade #dica #Treino
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