4 alongamentos para fazer após o treino de perna

[{"selector":"#anim-3c558170-b254-47d0-877f-d7d8b47e393c [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(4.2932745710386975%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] @boaforma Alongamento é um momento essencial tanto para antes quanto para depois do treino.

[{"selector":"#anim-fc933978-ecf7-4aea-970b-a134d0423cfc [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(1.878992564586163%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] @boaforma Muitas pessoas esquecem de alongar após a atividade física e isso pode trazer riscos de lesões, pois o corpo está em um estado de tensão, que foi gerado durante o exercício.

[{"selector":"#anim-a8696d63-4a88-4a59-8d9c-dcd03bb9307b [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(-6.703131822985564%, -6.132261236944886%) scale(1.3968253968253967)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] @boaforma E isso vale para qualquer atividade, seja braço ou treino de perna .

“Quando treinamos, os músculos sofrem microlesões e tendem a ficar encurtados, e o alongamento auxilia na recuperação da elasticidade, melhora a circulação sanguínea e favorece a regeneração muscular.”

[{"selector":"#anim-89de77c4-f586-4a62-bba7-f9c6e5a9f1a4","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8b67ac59-95ab-4334-aa64-8d48043a3ff9","keyframes":{"transform":["translate3d(0px, 205.04665%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d5960d77-3221-4d6d-b4ff-f47e1cc58319","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1f4dbd73-deca-4210-8abf-49b41ce8ded6","keyframes":{"transform":["translate3d(0px, 1381.91186%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] @boaforma

[{"selector":"#anim-326c9018-08d4-4fe6-a4df-ff0a602a70c4 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(24.831630981204615%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] @boaforma 4 alongamentos para fazer após o treino de pernas:

Quadríceps

[{"selector":"#anim-9805e799-5a5d-4622-96b5-2281d623f811","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-537edb85-0dfd-4697-9794-760a426b449c","keyframes":{"transform":["translate3d(0px, 149.84822%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b74f2525-0f56-49a7-8e29-64acd638e46c","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e84e7b1d-f243-43ca-a70f-c89542fc3fb3","keyframes":{"transform":["translate3d(0px, 845.32134%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] @boaforma Segure com uma das mãos no espaldar e a outra na ponta no pé, flexionando o joelho para trás e aproximando o calcanhar do glúteo. Tempo: 20 a 30' segundos cada perna

Apoie a ponta do pé no espaldar, mantendo o calcanhar no chão e o joelho estendido, aproximando o tronco do espaldar e sustentando por 20 a 30' (alternando as pernas).

[{"selector":"#anim-3ad9667d-01a0-45d0-aaaa-a5243902da0f","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-682dbf89-62d7-4329-9a2c-9bc7f318e262","keyframes":{"transform":["translate3d(0px, 142.18924%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-eff8284e-22cb-43b5-805d-12ab806f4f5d","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1ec82e9a-eb4e-4403-83bc-cf5aaf2cf15d","keyframes":{"transform":["translate3d(0px, 817.19540%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] @boaforma

Segure com os braços estendidos no espaldar e curve o tronco a frente, mantendo a coluna ereta e as pernas estendidas (num formato de l) de 20 a 30'

[{"selector":"#anim-7c0cde1a-1f0a-4e1c-b537-9c6690e0e824","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6c3fcd95-d9ab-4860-aed6-8af73dff5db3","keyframes":{"transform":["translate3d(0px, 169.22515%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d80b3e02-37c7-4821-8a9a-03af31988bcc","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7ef02a54-b113-4a9e-95ce-9728d0716556","keyframes":{"transform":["translate3d(0px, 414.37896%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] @boaforma

Posterior de coxas

[{"selector":"#anim-05d5a904-eac1-46c9-b18e-b635c8fefa4c","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d568ba1e-123a-465b-b614-f06e5b7703bc","keyframes":{"transform":["translate3d(0px, 143.03523%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-55ef6ec5-55c6-4866-a230-cdedee5e8802","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3f590a91-2661-4b76-8e57-69808ba90c41","keyframes":{"transform":["translate3d(0px, 800.51668%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] @boaforma Estenda uma perna à frente (pode ser em cima de um banco ou no chão), mantenha o joelho levemente flexionado e incline o tronco para frente sem “arredondar” as costas. Tempo: 20 a 30' segundos cada perna

Deite de barriga para cima, cruze uma perna sobre a outra e abrace o joelho puxando-o em direção ao peito. Tempo: 20 a 30' segundos cada perna

[{"selector":"#anim-0f62ebdf-8817-422a-81ba-58256bd81815","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-93ea2e14-6872-4338-8ce1-fb74d50eab9c","keyframes":{"transform":["translate3d(0px, 140.20904%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6c2479b0-cd32-4889-9210-f569978272d6","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0b815aee-3139-4a0f-870c-cb3d20aec7fa","keyframes":{"transform":["translate3d(0px, 433.20244%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] @boaforma

Fontes:

[{"selector":"#anim-10f76ed0-d43f-4873-aeb8-aee68b72e0d0","keyframes":{"transform":["translate3d(-146.21212%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b1cddadf-53ac-4913-b6fa-3fe653ad78c0","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-598947b1-1e3d-4a2c-8f26-21057d19b313","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-8abdcb77-6d52-428b-a92d-0b6d61a2285c","keyframes":{"transform":["translate3d(-145.86466%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5b00df7e-0993-44b7-9910-e9bd0122666a","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7cdbea23-3d19-4cea-8e3d-3629816018c2","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] @boaforma Evandro Félix da Silva , personal trainer Aline Becker , personal trainer, nutricionista e colunista de Boa Forma

Acesse o site e veja mais!

[{"selector":"#anim-4fa0a2aa-0071-4e81-9588-922fd6d704b0","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}]