{"id":65943,"date":"2022-01-21T15:15:20","date_gmt":"2022-01-21T18:15:20","guid":{"rendered":"https:\/\/blog.kompa.com.br\/?p=65943"},"modified":"2022-01-21T15:15:20","modified_gmt":"2022-01-21T18:15:20","slug":"exercicios-biceps-5-opcoes","status":"publish","type":"post","link":"https:\/\/sandbox.blog.kompa.com.br\/?p=65943","title":{"rendered":"Exerc\u00edcios b\u00edceps: 5 op\u00e7\u00f5es"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><em>Aprenda algun<\/em>s<em> exerc\u00edcios para b\u00edceps.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ao contr\u00e1rio do que a maioria das pessoas acha, o bra\u00e7o, para a anatomia, n\u00e3o \u00e9 a parte do corpo que vai do ombro at\u00e9 a m\u00e3o. O bra\u00e7o \u00e9, na verdade, constitu\u00eddo por tudo aquilo que est\u00e1 entre ombros e cotovelos. Enquanto o nome da  parte que vai do cotovelo \u00e0 m\u00e3o \u00e9 o antebra\u00e7o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dito isso, o bra\u00e7o \u00e9 composto por alguns m\u00fasculos, sendo os principais o <strong>b\u00edceps<\/strong> e o <strong>tr\u00edceps<\/strong>. Existem exerc\u00edcios f\u00edsicos espec\u00edficos para o fortalecimento de cada m\u00fasculo do corpo. Sobre isso \u00e9 importante lembrar que n\u00e3o s\u00e3o apenas atletas ou fisiculturistas que tem benef\u00edcios em uma musculatura bem desenvolvida. Fortalecer seu corpo ajuda na preven\u00e7\u00e3o de les\u00f5es e, \u00e0 longo prazo, dificulta que doen\u00e7as como osteoporose causem fraturas nos ossos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea est\u00e1 procurando exerc\u00edcios para b\u00edceps \u00e9 importante lembrar que voc\u00ea tamb\u00e9m precisa fortalecer o tr\u00edceps, os ombros, as costas, o peito, o abd\u00f4men e as pernas para atingir uma evolu\u00e7\u00e3o completa e equilibrada das sua musculatura.<\/p>\n\n\n\n<div class=\"wp-block-yoast-seo-table-of-contents yoast-table-of-contents\"><h2>Tabela de conte\u00fados<\/h2><ul><li><a href=\"\/#h-exercicios-biceps-lista-e-passo-a-passo\" data-level=\"2\">Exerc\u00edcios b\u00edceps: lista e passo a passo<\/a><ul><li><a href=\"\/#h-rosca-direta-com-pesos\" data-level=\"3\">Rosca direta com pesos<\/a><\/li><li><a href=\"\/#h-rosca-martelo-com-pesos\" data-level=\"3\">Rosca martelo com pesos<\/a><\/li><li><a href=\"\/#h-rosca-concentrada-unilateral-com-peso\" data-level=\"3\">Rosca concentrada unilateral com peso<\/a><\/li><li><a href=\"\/#h-flexao-de-braco-inclinada\" data-level=\"3\">Flex\u00e3o de bra\u00e7o inclinada<\/a><\/li><li><a href=\"\/#h-prancha-de-antebraco-como-exercicio-para-biceps\" data-level=\"3\">Prancha de antebra\u00e7o como exerc\u00edcio para b\u00edceps<\/a><\/li><li><a href=\"\/#h-referencias\" data-level=\"3\">Refer\u00eancias<\/a><\/li><\/ul><\/li><\/ul><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-exercicios-biceps-lista-e-passo-a-passo\">Exerc\u00edcios b\u00edceps: lista e passo a passo<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">O b\u00edceps \u00e9 o m\u00fasculo &#8220;da frente&#8221; do bra\u00e7o, respons\u00e1vel pela flex\u00e3o deste, enquanto a extens\u00e3o depende do tr\u00edceps. Ter um bra\u00e7o forte \u00e9 \u00fatil para muitas atividades do cotidiano e pr\u00e1ticas esportivas, e quem almeja isso n\u00e3o o faz apenas por raz\u00f5es est\u00e9ticas. <strong>Exerc\u00edcios para b\u00edceps<\/strong> fazem parte das pr\u00e1ticas da <a href=\"https:\/\/sandbox.blog.kompa.com.br\/o-que-sao-exercicios-de-hipertrofia\/\" target=\"_blank\" rel=\"noreferrer noopener\">hipertrofia<\/a>, cujo objetivo \u00e9 o ganho <strong>massa muscular. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c9 importante lembrar que esses exerc\u00edcios, quando praticados de forma errada, podem levar a les\u00f5es musculares. Por isso \u00e9 t\u00e3o importante que voc\u00ea os fa\u00e7a com a supervis\u00e3o de um profissional da educa\u00e7\u00e3o f\u00edsica. Fa\u00e7a alongamentos<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Alguns dos exerc\u00edcios a seguir precisam de pesos auxiliares, chamados de halteres. Mas se voc\u00ea n\u00e3o tem esses q n\u00e3o pode compr\u00e1-los no momento, \u00e9 poss\u00edvel faz\u00ea-los em casa. Substitua o l\u00edquido de uma garrafa pet por areia, colocando a quantidade que corresponda ao peso que voc\u00ea consegue levantar.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-rosca-direta-com-pesos\">Rosca direta com pesos<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">1\u00ba passo: Fique de p\u00e9 e segure um peso em cada m\u00e3o. Deixe os cotovelos pr\u00f3ximos ao corpo e as palmas das m\u00e3os viradas para frente.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2\u00ba passo: Levante os pesos at\u00e9 a altura dos ombros flexionando apenas o b\u00edceps. Fa\u00e7a este movimento sem levantar o ombro, \u00e9 importante que toda a for\u00e7a se concentre no m\u00fasculo trabalhado.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3\u00ba passo: Abaixe os bra\u00e7os at\u00e9 a posi\u00e7\u00e3o inicial e repita o movimento.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dica:<\/strong> Uma boa t\u00e9cnica de <strong>respira\u00e7\u00e3o<\/strong> \u00e9 inspirar enquanto levanta o peso e soltar o ar ao volt\u00e1-lo.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-rosca-martelo-com-pesos\">Rosca martelo com pesos<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">1\u00ba passo: De p\u00e9, segure um peso em cada m\u00e3o, mas agora deixe as palmas das m\u00e3os voltadas para o corpo. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2\u00ba passo: Levante os pesos, dobrando os cotovelos, sem girar a m\u00e3o e flexionando o b\u00edceps, at\u00e9 a altura dos ombros.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3\u00ba passo: Abaixe os bra\u00e7os at\u00e9 a posi\u00e7\u00e3o inicial e repita o movimento.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dica: <\/strong>Fa\u00e7a os movimentos lentamente. N\u00e3o siga aquela vontade de fazer tudo r\u00e1pido para atingir o n\u00famero definido de repeti\u00e7\u00f5es. Fazer rapidamente pode te cansar mais, mas n\u00e3o faz com que os resultados sejam melhores, al\u00e9m de que a pressa e a falta de cuidado podem levar a les\u00f5es.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-rosca-concentrada-unilateral-com-peso\">Rosca concentrada unilateral com peso<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">1\u00ba passo: Sente-se na ponta banco com as pernas abertas e os p\u00e9s firmes no ch\u00e3o, ent\u00e3o segure um peso em uma das m\u00e3os.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2\u00ba passo: Apoie o cotovelo do bra\u00e7o que est\u00e1 com o peso na parte interna da coxa deste mesmo lado, pr\u00f3ximo ao joelho. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3\u00ba passo: Deixe a outra m\u00e3o apoiada na outra perna para dar estabilidade ao corpo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">4\u00ba passo: Levante o peso at\u00e9 a altura do ombro, sem abaixar as costas ou mexer o corpo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">5\u00ba passo: Volte a posi\u00e7\u00e3o inicial e repita o movimento.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dica:<\/strong> O peso ideal \u00e9 aquele que fa\u00e7a com que 12 repeti\u00e7\u00f5es sejam o limite do seu esfor\u00e7o. 3 ou 4 s\u00e9ries de 12 repeti\u00e7\u00f5es \u00e9 o ideal para garantir o esfor\u00e7o muscular necess\u00e1rio. N\u00e3o pegue menos peso do que voc\u00ea aguenta para facilitar seu exerc\u00edcio para b\u00edceps e tamb\u00e9m n\u00e3o exagere na carga, sempre regule a carga para que 12 repeti\u00e7\u00f5es estejam perto do seu limite.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-flexao-de-braco-inclinada\">Flex\u00e3o de bra\u00e7o inclinada<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">1\u00ba passo: Pegue um banco ou cadeira e deixe-o encostado \u00e0 parede.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2\u00ba passo: Coloque as duas m\u00e3os na ponta do banco e estique o corpo, de forma que seu peso est\u00e1 distribu\u00eddo entre bra\u00e7os e pernas, com maior intensidade nos membros superiores.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3\u00ba passo: Flexione ambos os b\u00edceps, abaixando o tronco em dire\u00e7\u00e3o ao banco e pare quando estiver com o peito chegando perto das m\u00e3os.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">4\u00ba passo: Entenda os bra\u00e7os, levantando o tronco at\u00e9 a posi\u00e7\u00e3o inicial e repita esse movimento.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dica: <\/strong>Procure pra\u00e7as p\u00fablicas que tenham barras fixas para que voc\u00ea fa\u00e7a esse tipo de exerc\u00edcio.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-prancha-de-antebraco-como-exercicio-para-biceps\">Prancha de antebra\u00e7o como exerc\u00edcio para b\u00edceps<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">1\u00ba passo: Se tiver um colch\u00e3o fino de gin\u00e1stica coloque-o no ch\u00e3o, na falta deste estenda uma toalha.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2\u00ba passo: Deite-se com a barriga na toalha.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3\u00ba passo: Posicione os antebra\u00e7os na toalha e na linha do ombro, ent\u00e3o levante o tronco.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">4\u00ba passo: Seu peso deve estar distribu\u00eddo entre seus p\u00e9s e seus antebra\u00e7os.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">5\u00ba passo: Se mantenha nessa posi\u00e7\u00e3o por, no m\u00ednimo, 30 segundos. Se conseguir ficar mais tempo fique, mas n\u00e3o passe de 1 minuto.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">6\u00ba passo: Repita o mesmo tempo 3 vezes.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-referencias\">Refer\u00eancias<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Mundo Boa Forma<\/li><li>KenHub<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"> <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aprenda alguns exerc\u00edcios para b\u00edceps. Ao contr\u00e1rio do que a maioria das pessoas acha, o bra\u00e7o, para a anatomia, n\u00e3o \u00e9 a parte do\u2026<\/p>\n","protected":false},"author":1,"featured_media":65953,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28,34],"tags":[658,781,970,971,1440],"class_list":["post-65943","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-esportes","category-kompa-saude","tag-exercicios-para-biceps","tag-hipertrofia","tag-musculacao","tag-musculos-do-braco","tag-treino-de-braco"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Exerc\u00edcios b\u00edceps: 5 op\u00e7\u00f5es - Blog Kompa (Sandbox)<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sandbox.blog.kompa.com.br\/?p=65943\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Exerc\u00edcios b\u00edceps: 5 op\u00e7\u00f5es - Blog Kompa (Sandbox)\" \/>\n<meta property=\"og:description\" content=\"Aprenda alguns exerc\u00edcios para b\u00edceps. 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