{"id":8958,"date":"2026-10-16T23:16:44","date_gmt":"2026-10-16T21:16:44","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8958"},"modified":"2026-10-16T23:16:44","modified_gmt":"2026-10-16T21:16:44","slug":"good-morning-com-elastico","status":"publish","type":"uebung","link":"https:\/\/training.fit\/pt-br\/exercicio\/good-morning-com-elastico\/","title":{"rendered":"Good morning com el\u00e1stico"},"content":{"rendered":"<p>O good morning com el\u00e1stico est\u00e1 entre os melhores exerc\u00edcios para fazer em casa. Ele permite trabalhar a lombar, uma regi\u00e3o que pode ser dif\u00edcil de isolar, sem muita complica\u00e7\u00e3o. O movimento \u00e9 semelhante ao da varia\u00e7\u00e3o com barra: voc\u00ea come\u00e7a em p\u00e9, com o corpo ereto, e se inclina para a frente mantendo as costas retas. O el\u00e1stico fornece a tens\u00e3o necess\u00e1ria para ativar os extensores das costas, ou m\u00fasculos eretores da espinha.<\/p>\n<p>Na muscula\u00e7\u00e3o, o good morning \u00e9 um exerc\u00edcio mais desafiador porque a barra fica apoiada na parte superior das costas, tornando a execu\u00e7\u00e3o correta fundamental. Essa exig\u00eancia n\u00e3o muda com o el\u00e1stico, por isso \u00e9 essencial manter as costas na posi\u00e7\u00e3o adequada durante o exerc\u00edcio.<\/p>\n<p>Como alternativas um pouco mais f\u00e1ceis, voc\u00ea pode experimentar a <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9364\">extens\u00e3o lombar deitado<\/a> ou a extens\u00e3o lombar no banco. As duas tamb\u00e9m podem ser feitas em casa.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execucao_correta\">Execu\u00e7\u00e3o correta<\/span><\/h2>\n<p>Para fazer o good morning com el\u00e1stico de forma eficaz, \u00e9 importante escolher o comprimento ou a resist\u00eancia adequados. Voc\u00ea pode usar um el\u00e1stico fechado ou aberto. Na subida, ele deve oferecer tens\u00e3o suficiente para ativar a lombar o m\u00e1ximo poss\u00edvel. A seguir, descrevemos a execu\u00e7\u00e3o com um el\u00e1stico fechado.<\/p>\n<p>Voc\u00ea tamb\u00e9m pode escolher entre duas varia\u00e7\u00f5es: fazer o good morning com as pernas estendidas ou flexionar levemente os joelhos durante a inclina\u00e7\u00e3o para envolver mais os posteriores da coxa e os gl\u00fateos.<\/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%2FCTRaCzE8pWU%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/CTRaCzE8pWU\" \/><meta itemprop=\"duration\" content=\"PT1M5S\" \/><meta itemprop=\"uploadDate\" content=\"2018-01-06T01:52:29Z\" \/><meta itemprop=\"name\" content=\"Banded Good Morning\" \/><meta itemprop=\"description\" content=\"Banded Good Morning directions and demo\"><div class=\"lyte-wrapper\" title=\"Banded Good Morning\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_CTRaCzE8pWU\"><div id=\"lyte_CTRaCzE8pWU\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FCTRaCzE8pWU%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Banded Good Morning<\/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\/CTRaCzE8pWU\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FCTRaCzE8pWU%2F0.jpg\" alt=\"Banded Good Morning\" 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 o corpo ereto, os p\u00e9s afastados na largura do quadril e o centro do el\u00e1stico sob os p\u00e9s.<\/p>\n<p class=\"num\">Agache, passe o el\u00e1stico por cima da cabe\u00e7a e apoie-o na nuca. Ao se levantar novamente, o el\u00e1stico fica ao redor do pesco\u00e7o e desce pela frente do corpo at\u00e9 os p\u00e9s. Coloque as m\u00e3os no el\u00e1stico, logo abaixo dos ombros.<\/p>\n<p class=\"num\">Mantenha as costas est\u00e1veis, preservando a leve curvatura natural. N\u00e3o force um arco exagerado.<\/p>\n<p class=\"num\">Incline o tronco para a frente, mantendo as costas alinhadas. Leve os gl\u00fateos para tr\u00e1s.<\/p>\n<p class=\"num\">Ao mesmo tempo, flexione um pouco os joelhos. N\u00e3o os flexione a ponto de deixar as coxas paralelas ao ch\u00e3o.<\/p>\n<p class=\"num\">Procure se inclinar at\u00e9 o tronco ficar paralelo ao ch\u00e3o. V\u00e1 apenas at\u00e9 onde conseguir sem comprometer o equil\u00edbrio. Com a evolu\u00e7\u00e3o do treino, sua amplitude de movimento vai aumentar.<\/p>\n<p class=\"num\" id=\"step7\">Erga o tronco e estenda os joelhos, mantendo uma leve flex\u00e3o neles.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Erros_comuns\">Erros comuns<\/span><\/h2>\n<p>Preserve a curvatura natural da lombar e incline o tronco a partir do quadril, em vez de arredondar as costas para descer mais. Arredondar as costas transfere a flex\u00e3o do quadril para a coluna e torna o movimento mais dif\u00edcil de controlar. Se n\u00e3o conseguir controlar a posi\u00e7\u00e3o das costas, reduza a amplitude ou use um el\u00e1stico de menor resist\u00eancia. Concentre-se em mover o quadril com controle, sem for\u00e7ar uma inclina\u00e7\u00e3o maior.<\/p>\n","protected":false},"featured_media":8963,"parent":0,"template":"","meta":[],"muskelgruppe":[1631,1620],"acf":{"isolation-type":"compound","difficulty":"hard","exercise-type":"free","push-pull":"push","howto":true,"home-exercise":true,"other-names":"Bom dia com faixa el\u00e1stica","target-muscles":24703,"equipment":4960,"muscles":[5210,5243,5225],"supporting-muscles":null,"training-type":null,"training-plans":5473,"alternative_exercises":[9424,9412,8939,8962,7027]},"yoast_head":"<title>Good morning com el\u00e1stico - Instru\u00e7\u00f5es, infos &amp; alternativas &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Good morning com el\u00e1stico: confira o ajuste do el\u00e1stico e a flex\u00e3o do quadril. Aprenda a t\u00e9cnica passo a passo 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\/good-morning-com-elastico\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Good morning com el\u00e1stico\" \/>\n<meta property=\"og:description\" content=\"Good morning com el\u00e1stico: confira o ajuste do el\u00e1stico e a flex\u00e3o do quadril. Aprenda a t\u00e9cnica passo a passo e saiba quais erros evitar.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/pt-br\/exercicio\/good-morning-com-elastico\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2020\/03\/good-mornings-fitnessband.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"671\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. tempo de leitura\" \/>\n\t<meta name=\"twitter:data1\" content=\"3 minutos\" \/>","yoast_head_json":{"title":"Good morning com el\u00e1stico - Instru\u00e7\u00f5es, infos &amp; alternativas &raquo; Training.fit","description":"Good morning com el\u00e1stico: confira o ajuste do el\u00e1stico e a flex\u00e3o do quadril. Aprenda a t\u00e9cnica passo a passo e saiba quais erros evitar.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/training.fit\/pt-br\/exercicio\/good-morning-com-elastico\/","og_locale":"pt_BR","og_type":"article","og_title":"Good morning com el\u00e1stico","og_description":"Good morning com el\u00e1stico: confira o ajuste do el\u00e1stico e a flex\u00e3o do quadril. Aprenda a t\u00e9cnica passo a passo e saiba quais erros evitar.","og_url":"https:\/\/training.fit\/pt-br\/exercicio\/good-morning-com-elastico\/","og_site_name":"Training.fit","og_image":[{"width":1200,"height":671,"url":"https:\/\/training.fit\/wp-content\/uploads\/2020\/03\/good-mornings-fitnessband.png","type":"image\/png"}],"twitter_card":"summary_large_image","twitter_misc":{"Est. tempo de leitura":"3 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/training.fit\/pt-br\/exercicio\/good-morning-com-elastico\/","url":"https:\/\/training.fit\/pt-br\/exercicio\/good-morning-com-elastico\/","name":"Good morning com el\u00e1stico &raquo; Training.fit","isPartOf":{"@id":"\/#website"},"datePublished":"2026-10-16T21:16:44+00:00","dateModified":"2026-10-16T21:16:44+00:00","description":"Good morning com el\u00e1stico: confira o ajuste do el\u00e1stico e a flex\u00e3o do quadril. Aprenda a t\u00e9cnica passo a passo e saiba quais erros evitar.","inLanguage":"pt-BR","potentialAction":[{"@type":"ReadAction","target":["https:\/\/training.fit\/pt-br\/exercicio\/good-morning-com-elastico\/"]}]},{"@type":"WebSite","@id":"\/#website","url":"\/","name":"Training.fit","description":"Die richtige \u00dcbung nur einen Klick entfernt","publisher":{"@id":"\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"pt-BR"},{"@type":"Organization","@id":"\/#organization","name":"Training.fit","url":"\/","logo":{"@type":"ImageObject","inLanguage":"pt-BR","@id":"\/#\/schema\/logo\/image\/","url":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","contentUrl":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","width":177,"height":177,"caption":"Training.fit"},"image":{"@id":"\/#\/schema\/logo\/image\/"}}]}},"_links":{"self":[{"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/uebung\/8958"}],"collection":[{"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/uebung"}],"about":[{"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/types\/uebung"}],"version-history":[{"count":9,"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/uebung\/8958\/revisions"}],"predecessor-version":[{"id":30875,"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/uebung\/8958\/revisions\/30875"}],"acf:post":[{"embeddable":true,"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/uebung\/7027"},{"embeddable":true,"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/uebung\/8962"},{"embeddable":true,"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/uebung\/8939"},{"embeddable":true,"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/uebung\/9412"},{"embeddable":true,"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/uebung\/9424"},{"embeddable":true,"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/trainingsplan\/5473"},{"embeddable":true,"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/muskel\/5225"},{"embeddable":true,"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/muskel\/5243"},{"embeddable":true,"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/muskel\/5210"},{"embeddable":true,"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/equipment\/4960"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/media\/8963"}],"wp:attachment":[{"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/media?parent=8958"}],"wp:term":[{"taxonomy":"muskelgruppe","embeddable":true,"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/muskelgruppe?post=8958"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}