Exercícios Eficazes para Tonificar o Corpo Após Perda de Peso

Seja em casa ou na academia, existem varias opções de exercícios para tonificar os músculos, descubra os melhores exercícios:

Treino de Força é Essencial

[{"selector":"#anim-b824d13c-e400-4628-b1e5-29e0e94fe962","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b6c5e2e7-2481-444f-b72d-cb2162e3f03d","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-312f9b50-b083-4ed4-94bd-43225aef6e7c","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2b22588e-5d0b-4894-9d2b-1493ef1c9418","keyframes":{"transform":["translate3d(-118.0602%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c75c9e68-ac88-49a9-842b-bb85339d9025","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4ac880fa-4f76-4aba-b307-eb348ee09226","keyframes":{"transform":["translate3d(-117.41936%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Se você quer tonificar os músculos deve priorizar exercícios de força, como treino funcional ou musculação, conheça algumas opções:

Agachamentos:

[{"selector":"#anim-f6e082b9-36d9-4c10-ad17-4632849e9b9f","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-10cf0f42-ee4f-4437-a849-fc94059e031e","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-758e61c4-3b2c-45ad-8ab9-67e905621bf8","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c7d59955-7690-4b37-aae3-136bade2f0ee","keyframes":{"transform":["translate3d(-117.14286%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-45b8ce42-df19-432f-8b0f-e6319146fc9d","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-511308ba-9b8a-43bd-9d59-e7d541925f99","keyframes":{"transform":["translate3d(-116.45161%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Excelentes para tonificar as pernas e glúteos. Fique em pé com os pés afastados na largura do quadril e desça como se fosse sentar em uma cadeira, mantendo as costas retas.

Flexões:

[{"selector":"#anim-e3ee6fbe-de3a-41a2-833b-3643680902da","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f8930f0a-0dda-4ced-b901-fa5cec01ce96","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-84401175-5738-4109-8c8e-de61984de447","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-561c2803-6c6d-4a0a-ab51-6a80ad4a3778","keyframes":{"transform":["translate3d(-118.97234%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-79bb6ecb-cc87-48fb-9c72-91e554cd3a25","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f63e33c0-6709-46b0-884e-175e07a76551","keyframes":{"transform":["translate3d(-115.48388%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Ótimas para trabalhar os braços, ombros e peito. Se você é iniciante, pode começar fazendo flexões com os joelhos apoiados no chão.

Abdominais:

[{"selector":"#anim-0da3adbb-59f3-44ab-a125-561e5a51f540","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7dec6bb6-bbf7-4de3-b91b-3936462e8a51","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-75346bcb-ed6c-4d71-8590-40c57f673619","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5a05a1c8-4a78-4dd4-85df-7849a5e87bc6","keyframes":{"transform":["translate3d(-118.97234%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1da3291b-7bfd-465b-b482-61007cb96aa1","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9fb0d860-135c-4bef-9808-bf4a2741b8fc","keyframes":{"transform":["translate3d(-116.45161%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Essenciais para fortalecer e tonificar o abdômen. Existem muitas variações, como abdominais tradicionais, prancha e bicicleta no ar.

Lunges (Afundos):

[{"selector":"#anim-cbfdd319-4e9b-4a19-ac26-f7e501528055","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-01e0dac0-9dbc-42da-85c2-bd503731919a","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ed74821d-d555-41f0-b7cd-4a490ea0701e","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-43f7f74e-b6d9-493e-9e76-110ff135d133","keyframes":{"transform":["translate3d(-115.94685%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3dcfad9b-42dd-4dc5-a25f-b563586e12a6","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1ac3f526-a9d3-4955-b8b8-e6d35da6efaf","keyframes":{"transform":["translate3d(-115.48388%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Bom para as pernas e glúteos. Dê um passo à frente e abaixe o corpo até que ambas as pernas formem ângulos de 90 graus.

Tríceps no Banco:

[{"selector":"#anim-5698e78a-7d09-4645-b3ae-0491d533d0db","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9272451a-93c7-4407-8f89-97743783276a","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1a2dcfaa-e5de-4b02-9bc9-2aa4812cbbf5","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6b7b1605-5003-4e9f-a53b-161dc5999866","keyframes":{"transform":["translate3d(-116.96114%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c9a29476-3400-4ab2-b1ca-8d414ca8bf6a","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e1cc6482-c356-44b8-9598-4aa7207fa6df","keyframes":{"transform":["translate3d(-115.48388%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Utilize um banco ou cadeira para este exercício que fortalece os braços. Coloque as mãos no banco e estenda os braços, abaixando o corpo e depois levantando.

Remada:

[{"selector":"#anim-412d4954-dfb4-449e-ab5c-261d9ba5139f","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-930c4d99-a13b-4f37-8020-4a47935b7e66","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7dde832f-4089-465f-97a6-5411b69bc26d","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dc35803b-9f97-43ed-82e0-33a3640f6988","keyframes":{"transform":["translate3d(-118.0212%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-13e6a24e-a394-4829-9193-1c1c0aa055a2","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-747f0c30-66e7-4b71-9958-87c2e0f099e6","keyframes":{"transform":["translate3d(-116.45161%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Fortalece as costas e os braços, além de ser excelente para a postura, pode ser feita com halteres, TRX ou uma barra.

Step-up:

[{"selector":"#anim-7c14010a-b6ed-48f9-a970-f5ef107aab97","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3304a005-06c7-490c-b787-c556a1cc82d3","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-66921bcc-98b9-43bb-8185-0b5d0b97682f","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fb6fa4f4-a536-4adc-b6fa-334ba14ce062","keyframes":{"transform":["translate3d(-119.08128%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fb614d7c-565b-4e3c-9e33-9337e47163ae","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-56848dbb-4451-445a-b6b8-320d4a5e6df6","keyframes":{"transform":["translate3d(-117.41936%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Suba e desça de um degrau ou plataforma, ótimo para pernas, Core (Região central do corpo) e glúteos.

Consultoria Profissional:

[{"selector":"#anim-2b2c58b1-09f9-4c94-ac6d-de5253da5b41","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bc3b372b-8855-43ca-a65b-3fa89dce591a","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e053b896-b2ee-402f-8bf2-e29e1cb4e018","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-65aeb5a5-9f66-4f2a-a1be-5c301ffaf942","keyframes":{"transform":["translate3d(-120.1581%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-00e4c17f-c469-485a-8182-e2abb4e43a37","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b769f42e-660c-4b97-96b3-c94e22445b7f","keyframes":{"transform":["translate3d(-116.45161%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Considere a orientação de um personal trainer para estratégias personalizadas de treino. Para mais informações sobre a minha consultoria arraste pra cima! Consultoria de Treinos

Os melhores conteúdos para você Evoluir nos treinos

[{"selector":"#anim-0e0fd9f1-3b04-4f28-99fc-9195b68a4abc","keyframes":{"opacity":[0,1]},"delay":700,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-abf09f0e-4f5c-404e-989c-c499ba62833c","keyframes":{"transform":["translate3d(0px, -711.6489%, 0)","translate3d(0px, 0px, 0)"]},"delay":700,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-74b806cb-04de-46fe-848f-b40604b8d060","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9a1bc935-556d-46a3-b428-ade36cbee2f8","keyframes":{"opacity":[0,1]},"delay":700,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f6168586-16ef-4ac9-a98d-71c201eb216a","keyframes":{"transform":["translate3d(0px, -232.03701%, 0)","translate3d(0px, 0px, 0)"]},"delay":700,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-739ee893-58dc-4ac9-9b44-f3faadfaa0d0","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d205f2f1-4a31-4679-a07d-a23255886dc8","keyframes":{"transform":["translate3d(-116.77419%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Quer assitir vídeos com dicas que vão te ajudar a emagrecer com saúde? Arraste pra cima e acesse o meu canal. Youtube - BORA TREINAR