Rotina de pilates simples e rápida para tonificar os braços

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Separamos 7 exercícios para incluir na sua rotina. Confira a seguir:

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The Hundred

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Círculos com os braços

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Pulsos para trás

[{"selector":"#anim-d898b99c-0c9e-4a54-863a-e87202c54139","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fa938497-5a51-4387-be38-0753133b9ce7","keyframes":{"transform":["translate3d(0px, 167.79831%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6ff68198-b456-4c70-be87-9fbda9f77c1d","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5a92c806-7ce9-4b53-8131-5d0138812d7a","keyframes":{"transform":["translate3d(0px, 415.25723%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Ainda ajoelhada, leve os braços estendidos para trás do corpo e faça pequenos "pulsos" para cima e para baixo. @boaforma

Prancha nos antebraços

[{"selector":"#anim-8905141a-0e22-437a-9d5d-7e5cec961467","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c733f6e2-9040-4b39-9324-0f07b12a9608","keyframes":{"transform":["translate3d(0px, 182.46913%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6a3dda73-4dbc-47e1-ac96-6744138aed7c","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-88e0c0fb-f66c-4633-8491-be4eb9c9f54b","keyframes":{"transform":["translate3d(0px, 413.76471%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Apoie antebraços e pés no chão e mantenha o corpo estável. Para facilitar, faça com os joelhos apoiados. @boaforma

Preparação para o Leg Pull Front

[{"selector":"#anim-c0e31190-6a4a-45dc-9651-df6611acc248","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ca5eadd1-233e-474f-8a7d-f974810762a2","keyframes":{"transform":["translate3d(0px, 165.98441%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e730921c-30d5-4037-9145-ddb6fb1f0b54","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-336691e0-8d0c-4433-a9f1-0ea2c83f7351","keyframes":{"transform":["translate3d(0px, 441.62281%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Entre na prancha alta, com as mãos abaixo dos ombros. Pressione o chão e mantenha tronco e quadril controlados enquanto sustenta a posição.. @boaforma

Flexão com cotovelos próximos

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Mermaid com apoio do braço

[{"selector":"#anim-c7e55b47-9f62-4c3c-af5b-f37a67c23139","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8c7c5d9e-d50a-429d-ad21-bb774822fb7a","keyframes":{"transform":["translate3d(0px, 170.37037%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f08e5874-6ef9-4a61-aba7-bfbce4fb4eac","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6ac76449-aa15-4848-b7e1-5b02b067f0bf","keyframes":{"transform":["translate3d(0px, 456.10204%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Sentada de lado, apoie uma mão no chão e eleve o quadril enquanto leva o braço oposto sobre a cabeça. Depois, troque o lado . @boaforma

Leia a matéria completa no nosso site

[{"selector":"#anim-1d32f8f5-9689-4325-8f0f-72059ce83356","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9f98dbb9-0d8d-497f-811a-18ddc6cac204","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Leia mais