{"id":8626,"date":"2026-10-12T21:14:28","date_gmt":"2026-10-12T19:14:28","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8626"},"modified":"2026-10-17T21:39:18","modified_gmt":"2026-10-17T19:39:18","slug":"afundo-com-halteres","status":"publish","type":"uebung","link":"https:\/\/training.fit\/pt-br\/exercicio\/afundo-com-halteres\/","title":{"rendered":"Afundo com halteres"},"content":{"rendered":"<p>O afundo com halteres \u00e9 uma varia\u00e7\u00e3o do <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=8608\">afundo cl\u00e1ssico com o peso do corpo<\/a>. Esse exerc\u00edcio \u00e9 uma \u00f3tima alternativa ou um bom complemento \u00e0 <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=8587\">subida no banco<\/a>. Voc\u00ea tamb\u00e9m pode fazer o <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=8632\">afundo com barra<\/a>. Assim como nas outras duas varia\u00e7\u00f5es, no afundo com halteres voc\u00ea d\u00e1 uma passada ampla e controlada para a frente.<\/p>\n<p>Esse exerc\u00edcio \u00e9 ideal para treinar em casa, j\u00e1 que voc\u00ea s\u00f3 precisa dos halteres. Basta liberar um pouco de espa\u00e7o para as passadas. O afundo com halteres \u00e9 adequado para iniciantes, pois permite sentir bem o trabalho muscular e ajuda a melhorar o equil\u00edbrio.<\/p>\n<p>Assim como o afundo tradicional sem halteres, esse exerc\u00edcio trabalha principalmente a parte da frente das coxas (quadr\u00edceps) e os gl\u00fateos.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execucao_correta\">Execu\u00e7\u00e3o correta<\/span><\/h2>\n<p>Para executar o exerc\u00edcio corretamente, voc\u00ea precisa de um pouco de espa\u00e7o. Uma passada mais ampla ativa mais os gl\u00fateos, enquanto uma passada menor d\u00e1 mais \u00eanfase \u00e0s coxas. Procure distribuir o esfor\u00e7o entre as duas regi\u00f5es musculares da forma mais equilibrada poss\u00edvel. Se fizer esse exerc\u00edcio v\u00e1rias vezes por semana, experimente variar o comprimento da passada a cada dia para trabalhar essas regi\u00f5es de formas diferentes.<\/p>\n<p>A seguir, descrevemos o afundo com halteres em um movimento cont\u00ednuo. Como alternativa, o exerc\u00edcio pode ser feito em uma posi\u00e7\u00e3o fixa, como <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=8608\">descrito aqui<\/a>.<\/p>\n<p>O v\u00eddeo tamb\u00e9m demonstra o afundo com deslocamento, ou passada. Nessa vers\u00e3o, voc\u00ea se desloca pelo ambiente enquanto faz o exerc\u00edcio. \u00c9 poss\u00edvel fazer todas as repeti\u00e7\u00f5es com uma s\u00f3 perna ou alternar as pernas como ao caminhar (veja o v\u00eddeo). Para essa execu\u00e7\u00e3o, voc\u00ea precisa de mais espa\u00e7o \u00e0 sua frente.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Video_de_demonstracao\">V\u00eddeo de demonstra\u00e7\u00e3o<\/span><\/h3>\n<div class=\"video-meta\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FqQyCK_rxzN0%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/qQyCK_rxzN0\" \/><meta itemprop=\"duration\" content=\"PT7M36S\" \/><meta itemprop=\"uploadDate\" content=\"2018-10-30T17:14:39Z\" \/><meta itemprop=\"name\" content=\"How to Do Dumbbell Lunges Properly for Men - The Beginner&#039;s Guide\" \/><meta itemprop=\"description\" content=\"Discover this great exercise along with these top fitness resources: Get our Fit Father Old School Muscle Building Program here \u2192 https:\/\/www.fitfatherproject.com\/youtube-osm-program Get our Fit Father 30-Day Fat Loss Program here \u2192 https:\/\/www.fitfatherproject.com\/youtube-ff30x-program Subscribe to our channel here \u2192 https:\/\/goo.gl\/wxghQ5 Our free resources: 5 Best Muscle Building Exercises \u2192 https:\/\/www.fitfatherproject.com\/youtube-5-muscle-builder-optin 1-Day Weight Loss Meal Plan \u2192 https:\/\/www.fitfatherproject.com\/youtube-1-dmp-optin 24-Min Fat Burning Workout \u2192 https:\/\/www.fitfatherproject.com\/youtube-24-min-optin The dumbbell lunge has to be one of my favorite leg exercises for a few different reasons. Although it may not be as glamorous as a massive deadlift or heavy leg press, the dumbbell lunge offers an incredible amount of variety in terms of both level of difficulty and utility. That&#039;s why I put together this in-depth guide on how to do dumbbell lunges for beginners because it&#039;s a great place to start for anyone who is getting back into exercise. As you&#039;ll discover, there are two variations of the dumbbell lunge, along with a variety of ways we can use them in our routine, to both lose weight and build muscle. And as a beginner, once you nail the form points and the overall understanding of this exercise, you can carry this with you along your entire fitness journey. So in this video, you&#039;ll learn the proper form, different recommendations for sets and reps and will walk away with a great leg exercise for whatever your focus is. Let&#039;s dive in. One of the best parts about the dumbbell lunge, especially for beginners, is that it requires almost no equipment. Just a pair of dumbbells. And for some of us, starting out without dumbbells is enough to feel that burn, and that&#039;s totally fine. That being said, I do recommend getting a pair of dumbbells anyway so when you do progress you can keep right on going. The Step Back Variation of the Dumbbell Lunge (1:11) Now, one of the biggest keys with both variations is to maintain a strong posture and shoulder-width stance. Good posture will keep your back and core strong, and the shoulder width stance will keep you balanced. With that in place, we can look at the actual motion. What you&#039;ll discover in this demonstration of the step back lunge: - The proper distance you should step out - What to watch for in your front leg - What you can do to help balance - The main muscles worked in this motion The Walking Variation of the Dumbbell Lunge for Beginners (3:16) As the name suggests, instead of a step back after each rep, we&#039;re going to continue forward. This variation primarily targets our glutes and hamstrings, as opposed to our quads. A key point here, as with the step back, is to make sure you don&#039;t dip too far down in your lunge and release tension. The Dumbbell Lunge Routine for Beginners (4:38) To start you out we&#039;re going to look at the two main routines you can pick between for weight loss or muscle building. The biggest difference is in terms of the sets and reps between the two. The Best Weight Loss Workout for Beginners (5:40) While dumbbell lunges are great, if you&#039;re goal right now is weight loss there&#039;s a much more effective, time-efficient routine called metabolic circuit training. Summary of Dumbbell Lunges for Beginners (6:24) Overall, dumbbell lunges are an amazing leg exercise that can be used for both weight loss and muscle building. As with any exercise, there are some key form points we need to focus on to get the best results. And having the right routine in terms of sets and reps is also essential. Hopefully, this video helped clear those details up for any beginners, and if you&#039;d like more support download our free resources and subscribe to our channel here for more videos. If you want to start putting on muscle TODAY, check out our Fit Father Old School Muscle Building Program at \u2192 https:\/\/www.fitfatherproject.com\/youtube-osm-program If you feel your lifestyle could use an improvement, then check out our FF30X 30-Day Transformation Program at \u2192 https:\/\/www.fitfatherproject.com\/youtube-ff30x-program Your friends here at the FFP, -Dr. Balduzzi + The Men&#039;s Health Experts @ The Fit Father Project **Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.\"><div class=\"lyte-wrapper\" title=\"How to Do Dumbbell Lunges Properly for Men - The Beginner&amp;#039;s Guide\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_qQyCK_rxzN0\"><div id=\"lyte_qQyCK_rxzN0\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FqQyCK_rxzN0%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How to Do Dumbbell Lunges Properly for Men - The Beginner&#039;s Guide<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/qQyCK_rxzN0\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FqQyCK_rxzN0%2F0.jpg\" alt=\"How to Do Dumbbell Lunges Properly for Men - The Beginner&amp;#039;s Guide\" width=\"853\" height=\"460\" \/><br \/>Assista a este v\u00eddeo no YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Instrucoes_passo_a_passo\">Instru\u00e7\u00f5es passo a passo<\/span><\/h3>\n<p class=\"num\">Fique em p\u00e9 com a postura ereta e os p\u00e9s afastados aproximadamente na largura do quadril, segurando os halteres ao lado do corpo.<\/p>\n<p class=\"num\">D\u00ea uma passada ampla para a frente com a perna que pretende trabalhar primeiro.<\/p>\n<p class=\"num\">Depois da passada, des\u00e7a o tronco verticalmente. A perna da frente, que est\u00e1 trabalhando, sustenta seu peso, enquanto a outra estabiliza o corpo. Mantenha o p\u00e9 da frente firme no ch\u00e3o e o p\u00e9 de tr\u00e1s apoiado na ponta, com o calcanhar suspenso.<\/p>\n<p class=\"num\">Durante a descida, n\u00e3o deixe o joelho da frente ultrapassar muito a ponta do p\u00e9. Se isso acontecer, a passada est\u00e1 muito curta ou o tronco est\u00e1 inclinado demais para a frente. A coxa e a perna da frente devem formar um \u00e2ngulo de aproximadamente 90 graus.<\/p>\n<p class=\"num\">Durante a descida, o joelho da perna que estabiliza o corpo deve, no m\u00e1ximo, tocar levemente o ch\u00e3o. N\u00e3o alivie a tens\u00e3o da perna que trabalha apoiando o peso no joelho da outra perna.<\/p>\n<p class=\"num\">Ao terminar a descida, use a perna que trabalha para empurrar o tronco para cima.<\/p>\n<p class=\"num\">Agora voc\u00ea pode fazer a segunda repeti\u00e7\u00e3o diretamente com a outra perna ou completar todas as repeti\u00e7\u00f5es com uma perna antes de trocar.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Erros_comuns\">Erros comuns<\/span><\/h2>\n<p>Se a passada for muito curta ou o tronco se inclinar demais para a frente, o joelho da perna que trabalha ultrapassa a ponta do p\u00e9. Evite que o joelho ultrapasse muito a ponta do p\u00e9, pois isso transfere mais carga para o joelho.<\/p>\n<p>Se a passada for longa demais, a estabilidade diminui e voc\u00ea pode ficar muito desequilibrado. Por isso, \u00e9 importante experimentar at\u00e9 encontrar a dist\u00e2ncia ideal para se manter o mais firme poss\u00edvel, sem encurtar demais a passada.<\/p>\n<p>Como mencionado antes, o joelho da perna de tr\u00e1s pode, no m\u00e1ximo, tocar o ch\u00e3o levemente, mas n\u00e3o deve se apoiar nele. Al\u00e9m de poder causar dor, isso reduz o efeito do treino, pois retira parte da carga da perna que trabalha.<\/p>\n","protected":false},"featured_media":8646,"parent":0,"template":"","meta":[],"muskelgruppe":[1613,1616],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"free","push-pull":"push","howto":true,"home-exercise":true,"other-names":"Lunge com halteres","target-muscles":10480,"equipment":4990,"muscles":[5211,5243],"supporting-muscles":null,"training-type":null,"training-plans":[28752,28788,28794,28728],"alternative_exercises":[8608,8632,7667,8587,9865,7011,8628,8599,9532]},"yoast_head":"<title>Afundo com halteres - Instru\u00e7\u00f5es, infos &amp; alternativas &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Afundo com halteres: confira as diferen\u00e7as entre afundo no lugar e em movimento. 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