{"id":8788,"date":"2026-10-17T14:07:25","date_gmt":"2026-10-17T12:07:25","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8788"},"modified":"2026-10-17T21:42:51","modified_gmt":"2026-10-17T19:42:51","slug":"abdominal-tradicional","status":"publish","type":"uebung","link":"https:\/\/training.fit\/pt-br\/exercicio\/abdominal-tradicional\/","title":{"rendered":"Abdominal tradicional"},"content":{"rendered":"<p>O abdominal tradicional, ou crunch, \u00e9 um exerc\u00edcio cl\u00e1ssico de fortalecimento muscular, muitas vezes confundido com o <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9580\">abdominal completo<\/a>, embora sejam diferentes. Ele tamb\u00e9m \u00e9 conhecido como flex\u00e3o abdominal.<\/p>\n<p>Esse exerc\u00edcio \u00e9 \u00f3timo tanto para iniciantes quanto para praticantes avan\u00e7ados e pode ser feito em praticamente qualquer lugar. Para proteger a lombar e o c\u00f3ccix, use uma superf\u00edcie macia, como um colchonete ou at\u00e9 um tapete, caso n\u00e3o tenha um colchonete. Se voc\u00ea prefere n\u00e3o se deitar no ch\u00e3o, tamb\u00e9m pode fazer o abdominal <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=8663\">na m\u00e1quina<\/a> ou <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=8817\">na polia<\/a>.<\/p>\n<p>O abdominal tradicional trabalha todo o reto abdominal, mas d\u00e1 mais \u00eanfase \u00e0 regi\u00e3o superior. Por isso, \u00e9 especialmente eficaz para a parte de cima do abd\u00f4men.<\/p>\n<p>Voc\u00ea pode acrescentar o <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9708\">abdominal reverso<\/a> para trabalhar mais a parte inferior do abd\u00f4men.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execucao_correta_do_abdominal_tradicional\">Execu\u00e7\u00e3o correta do abdominal tradicional<\/span><\/h2>\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%2F5ER5Of4MOPI%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/5ER5Of4MOPI\" \/><meta itemprop=\"duration\" content=\"PT3M34S\" \/><meta itemprop=\"uploadDate\" content=\"2017-08-25T02:00:01Z\" \/><meta itemprop=\"name\" content=\"HOW TO DO CRUNCHES | Perfect Crunch FOR BEGINNERS | Best ABS Exercises | FITNESS SPECIAL | WORKOUT\" \/><meta itemprop=\"description\" content=\"Check out this FITNESS SPECIAL video and learn to do perfect CRUNCH only on Mind Body Soul. If you&#039;re looking for a way to strengthen your abdominal muscles, try crunches. Crunches are exercises you need to do if you want great abs and core. It works the rectums abdominal muscle. Since crunches exercise is more controlled, it can help you improve your focus on your exercise routine. And as it does not use any equipment, you can do it anywhere. This exercise can also improve your muscle strength and flexibility. Try it out! #WorkoutWithMe #BestABsExercises #FitnessWithMe #StayHome #FitnessLovers Host : Royston Shivalkar Director: Kavya Krishnaswamy Camera: Kawaldeep Singh Jangwal, Pratik Gamre, Akshay Sawant, Spandan Raut Editing: Kishor Rai VFX: Vimal Chaurasiya Producer: Neha Barjatya Copyrights: Rajshri Entertainment Private Limited For More Updates SUBSCRIBE for more videos: http:\/\/bit.ly\/SubscribeTo-Mindbodysoul Like us on Facebook: https:\/\/www.facebook.com\/mindbodysoulTV Follow Us on Instagram: https:\/\/www.instagram.com\/mindbodysoultv Follow Us on Pinterest: https:\/\/www.pinterest.com\/mindbodysoultv , For brand collaborations and inquiries, reach out to us at : collab@rajshri.com\"><div class=\"lyte-wrapper\" title=\"HOW TO DO CRUNCHES | Perfect Crunch FOR BEGINNERS | Best ABS Exercises | FITNESS SPECIAL | WORKOUT\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_5ER5Of4MOPI\"><div id=\"lyte_5ER5Of4MOPI\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F5ER5Of4MOPI%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">HOW TO DO CRUNCHES | Perfect Crunch FOR BEGINNERS | Best ABS Exercises | FITNESS SPECIAL | WORKOUT<\/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\/5ER5Of4MOPI\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F5ER5Of4MOPI%2F0.jpg\" alt=\"HOW TO DO CRUNCHES | Perfect Crunch FOR BEGINNERS | Best ABS Exercises | FITNESS SPECIAL | WORKOUT\" 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\">Deite-se de costas em um colchonete.<\/p>\n<p class=\"num\">Flexione os joelhos e aproxime os p\u00e9s dos gl\u00fateos, mantendo-os no ch\u00e3o.<\/p>\n<p class=\"num\">Os joelhos devem ficar flexionados em aproximadamente 90 graus, com os calcanhares a uma boa dist\u00e2ncia dos gl\u00fateos.<\/p>\n<p class=\"num\">Mantenha as pernas pr\u00f3ximas, sem afast\u00e1-las al\u00e9m da largura do quadril.<\/p>\n<p class=\"num\">Coloque as m\u00e3os nas laterais da parte de tr\u00e1s da cabe\u00e7a, com os cotovelos apontados para fora. Essa \u00e9 a posi\u00e7\u00e3o b\u00e1sica do abdominal tradicional.<\/p>\n<p class=\"num\">Mantenha a cabe\u00e7a alinhada e o olhar voltado para cima.<\/p>\n<p class=\"num\">Eleve a parte superior do corpo em dire\u00e7\u00e3o aos joelhos, flexionando levemente o tronco enquanto solta o ar.<\/p>\n<p class=\"num\">Inspire ao descer o tronco novamente.<\/p>\n<p class=\"num\">Mantenha o corpo contra\u00eddo durante a descida, controlando o movimento em vez de simplesmente deixar o tronco cair.<\/p>\n<p class=\"num\">Para manter a tens\u00e3o, n\u00e3o apoie as costas completamente no ch\u00e3o ao terminar o movimento. Mantenha os ombros e a cabe\u00e7a suspensos, sem deixar as esc\u00e1pulas tocarem o ch\u00e3o at\u00e9 concluir o exerc\u00edcio.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Erros_comuns\">Erros comuns<\/span><\/h2>\n<p>N\u00e3o entrelace as m\u00e3os atr\u00e1s da cabe\u00e7a ao fazer o abdominal. Essa posi\u00e7\u00e3o pode ser mais confort\u00e1vel, mas pode levar voc\u00ea a puxar a cabe\u00e7a para a frente e apoiar o queixo no peito, criando uma tens\u00e3o desnecess\u00e1ria.<\/p>\n<p>Nessa posi\u00e7\u00e3o, \u00e9 comum tentar usar os bra\u00e7os para ajudar a levantar a cabe\u00e7a, o que reduz a efic\u00e1cia do abdominal e pode at\u00e9 causar les\u00f5es.<\/p>\n<p>Em vez disso, evite movimentar a cabe\u00e7a e o pesco\u00e7o durante o exerc\u00edcio e concentre-se em mover apenas o tronco. Isso maximiza o efeito do treino e ajuda voc\u00ea a obter os melhores resultados.<\/p>\n","protected":false},"featured_media":8792,"parent":0,"template":"","meta":[],"muskelgruppe":[1617],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"body","push-pull":"pull","howto":true,"home-exercise":true,"other-names":"Flex\u00e3o abdominal","target-muscles":24592,"equipment":4966,"muscles":5264,"supporting-muscles":null,"training-type":null,"training-plans":[5464,5475,5473,28698],"alternative_exercises":[8817,8663,8285,9949,7207,7759]},"yoast_head":"<title>Abdominal crunch: execu\u00e7\u00e3o, dicas e orienta\u00e7\u00f5es &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Quer treinar o abd\u00f4men? Aprenda a executar o abdominal crunch e saiba quais erros evitar.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/training.fit\/pt-br\/exercicio\/abdominal-tradicional\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Abdominal tradicional\" \/>\n<meta property=\"og:description\" content=\"Quer treinar o abd\u00f4men? 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