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Esse é um dos melhores alongamentos pra ajudar a destravar o quadril num espacate. Principalmente para o espacate das artes marciais, aonde a aterrissagem precisa ser com o quadril de trás de lado para proteger o joelho do impacto. 1-2 séries de 30-60 segundos com cada perna. Lembre-se que a posição do quadril é importante; caso não consiga manter a posição correta, usar um bloco embaixo do quadril. Foi esse o alongamento que mais me ajudou a dominar esse espacate marcial, e certamente pode aju...
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