{"id":25706,"date":"2022-01-17T08:28:02","date_gmt":"2022-01-17T13:28:02","guid":{"rendered":"https:\/\/blogs.funiber.org\/pt\/?p=25706"},"modified":"2022-01-17T08:28:02","modified_gmt":"2022-01-17T13:28:02","slug":"funiber-step-emagrecimento","status":"publish","type":"post","link":"https:\/\/www.funiber.blog\/pt\/esportes\/2022\/01\/17\/funiber-step-emagrecimento","title":{"rendered":"Step: uma rotina ideal de emagrecimento"},"content":{"rendered":"<h2><span style=\"font-weight: 400;\">Ao praticar o\u00a0<em>step<\/em>, voc\u00ea pode atingir seu objetivo de perder peso enquanto se diverte com exerc\u00edcios.<\/span><\/h2>\n<p><!--more--><\/p>\n<p><span style=\"font-weight: 400;\">O Step \u00e9 um tipo de condicionamento f\u00edsico que combina exerc\u00edcio cardiovascular com tonifica\u00e7\u00e3o.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Esta atividade f\u00edsica tem muitos pontos favor\u00e1veis, incluindo o fato de ser f\u00e1cil de fazer em qualquer lugar e assim <\/span><b>perder peso<\/b><span style=\"font-weight: 400;\"> de forma eficaz.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Combinando exerc\u00edcio cardiovascular com exerc\u00edcio de tonifica\u00e7\u00e3o<\/b><span style=\"font-weight: 400;\">, queima calorias enquanto d\u00e1 forma \u00e0s coxas, quadris, n\u00e1degas e bezerros.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Para poder pratic\u00e1-la, \u00e9 necess\u00e1rio adquirir uma plataforma, existem v\u00e1rias dependendo de seu tamanho, que varia de 10 a 20 cent\u00edmetros. \u00c9 recomend\u00e1vel que os iniciantes optem pelo tamanho menor.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Como alternativa \u00e0 plataforma, os degraus tamb\u00e9m podem ser usados como recurso para a pr\u00e1tica dos degraus, embora seja menos pr\u00e1tico para o movimento.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Exerc\u00edcio cardiovascular e tonifica\u00e7\u00e3o<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Os movimentos no degrau consistem em subir, girar e descer repetindo diferentes sequ\u00eancias que permitem <\/span><b>aumentar o ritmo card\u00edaco e a respira\u00e7\u00e3o, juntamente com o fortalecimento dos m\u00fasculos<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">As diferentes rotinas de passos variam de simples a avan\u00e7adas. O mais b\u00e1sico consiste em subir e descer, como em uma escada convencional. \u00c0 medida que voc\u00ea se torna mais experiente, voc\u00ea poder\u00e1 fazer movimentos mais complexos.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>O que voc\u00ea trabalha com a etapa<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">De modo geral, o treinamento por passos <\/span><b>trabalha os m\u00fasculos centrais<\/b><span style=\"font-weight: 400;\">, o que permite um n\u00facleo mais equilibrado e melhora a postura. Voc\u00ea tamb\u00e9m queimar\u00e1 gordura e ter\u00e1 abdominais mais fortes.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Estes exerc\u00edcios <\/span><b>melhoram a flexibilidade e trabalham a for\u00e7a<\/b><span style=\"font-weight: 400;\">, especialmente nos bezerros, nas pernas e nas n\u00e1degas.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Adapt\u00e1vel a todos os n\u00edveis<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">\u00c9 f\u00e1cil de adapt\u00e1-lo ao seu n\u00edvel e condi\u00e7\u00e3o f\u00edsica. Voc\u00ea pode come\u00e7ar com um degrau baixo e aumentar sua altura e adicionar pesos para um trabalho mais intenso.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Sua prescri\u00e7\u00e3o \u00e9 <\/span><b>recomendada para pessoas com colesterol alto ou diabetes<\/b><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Por outro lado, o passo deve ser evitado se voc\u00ea tiver problemas de quadril, p\u00e9, tornozelo ou joelho.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">A <\/span><a href=\"https:\/\/www.funiber.org.br\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>FUNIBER<\/b><\/a><span style=\"font-weight: 400;\"> patrocina uma variedade de programas especializados nesta \u00e1rea de atividade f\u00edsica e treinamento. Por exemplo, alguns dos cursos s\u00e3o o <\/span><a href=\"https:\/\/www.funiber.org.br\/mestrado-em-rendimento-esportivo-treinamento-e-avaliacao-funcional\" target=\"_blank\" rel=\"noopener noreferrer\"><b>Mestrado em Rendimento Esportivo: Treinamento e Avalia\u00e7\u00e3o Funcional<\/b><\/a><span style=\"font-weight: 400;\"> e o <\/span><a href=\"https:\/\/www.funiber.org\/maestria-en-optimizacion-en-rendimiento-deportivo\"><b>Mestrado em Otimiza\u00e7\u00e3o do Rendimento Esportivo<\/b><\/a><b>.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Fonte: <\/span><a href=\"https:\/\/www.mundodeportivo.com\/vidae\/ejercicio-fisico\/20220111\/1001735796\/step-rutina-cardio-divertida-efectiva-adelgazar.html\" target=\"_blank\" rel=\"noopener noreferrer\"><b>Step: la rutina cardio que adem\u00e1s de divertida es efectiva para adelgazar<\/b><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Foto: Todos os direitos reservados.<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ao praticar o\u00a0step, voc\u00ea pode atingir seu objetivo de perder peso enquanto se diverte com exerc\u00edcios.<\/p>\n","protected":false},"author":10,"featured_media":25709,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_newsletter_tier_id":0,"footnotes":"","jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false}}},"categories":[4],"tags":[6809,1242,139,121,855,584,483,119,248,911,671,641,255,325,7672,126,296],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.7 - 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