{"id":9125,"date":"2026-10-17T14:11:24","date_gmt":"2026-10-17T12:11:24","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9125"},"modified":"2026-10-17T14:11:24","modified_gmt":"2026-10-17T12:11:24","slug":"elevacao-joelhos-suspenso","status":"publish","type":"uebung","link":"https:\/\/training.fit\/pt-br\/exercicio\/elevacao-joelhos-suspenso\/","title":{"rendered":"Eleva\u00e7\u00e3o de joelhos na barra fixa"},"content":{"rendered":"<p>Apesar do nome, a eleva\u00e7\u00e3o de joelhos na barra fixa n\u00e3o \u00e9 um exerc\u00edcio para as pernas: o foco est\u00e1 no abd\u00f4men. Para faz\u00ea-la, voc\u00ea segura uma barra fixa e flexiona os joelhos e os quadris, elevando os joelhos.<\/p>\n<p>A vers\u00e3o suspensa \u00e9 uma alternativa \u00e0 <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9092\">eleva\u00e7\u00e3o de joelhos tradicional na cadeira abdominal<\/a>. Na vers\u00e3o tradicional, os cotovelos ficam apoiados nos suportes do aparelho, o que alivia parte do esfor\u00e7o das m\u00e3os e dos bra\u00e7os. Por isso, ela \u00e9 mais f\u00e1cil do que a vers\u00e3o suspensa descrita aqui.<\/p>\n<p>Para uma op\u00e7\u00e3o ainda mais avan\u00e7ada, considere a <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9088\">eleva\u00e7\u00e3o de joelhos deitado na polia<\/a>. No entanto, ela exige uma esta\u00e7\u00e3o de polias grande.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execucao_correta\">Execu\u00e7\u00e3o correta<\/span><\/h2>\n<p>Uma das grandes vantagens da eleva\u00e7\u00e3o de joelhos na barra fixa \u00e9 a versatilidade. N\u00e3o existe uma \u00fanica forma de fazer o exerc\u00edcio que sirva para todos: a execu\u00e7\u00e3o depende dos m\u00fasculos que voc\u00ea quer enfatizar.<\/p>\n<p>O v\u00eddeo abaixo mostra diferentes varia\u00e7\u00f5es. Por exemplo, voc\u00ea pode fazer o exerc\u00edcio com as pernas estendidas ou com os quadris fixos para trabalhar o abd\u00f4men de maneiras diferentes. Tamb\u00e9m \u00e9 poss\u00edvel dar \u00eanfase aos obl\u00edquos levando os joelhos para o lado.<\/p>\n<p>As instru\u00e7\u00f5es a seguir explicam a eleva\u00e7\u00e3o de joelhos com flex\u00e3o dos quadris e dos joelhos. Eleve os joelhos o m\u00e1ximo poss\u00edvel para tamb\u00e9m trabalhar os quadris.<\/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%2FPr1ieGZ5atk%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/Pr1ieGZ5atk\" \/><meta itemprop=\"duration\" content=\"PT4M36S\" \/><meta itemprop=\"uploadDate\" content=\"2018-10-10T18:13:59Z\" \/><meta itemprop=\"name\" content=\"Hanging Leg Raise | HOW-TO\" \/><meta itemprop=\"description\" content=\"The hanging leg raise is one of the best ab, oblique and core exercises you can do. Today, I\u2019m going to show you how to do a hanging leg lift exercise and the best ways to modify the movement for beginners and advanced trainees. We are also going to cover some alterations that can be made to make the exercise target more the abs, obliques or even hip flexors if desired. 60% off all AX programs - http:\/\/athleanx.com\/x\/373-workouts Subscribe to this channel here - http:\/\/bit.ly\/2b0coMW The hanging leg raise is definitely one of the more difficult ab exercises you can perform. This is because the external resistance that you are forced to lift is substantial because the weight of the legs is significant. That does not mean that you cannot make the exercise easier and possible for even beginners however. This is done by lifting the legs bent as opposed to straight. The shortening of the moment arm makes it less work for the abs to have to lift the weight of the legs. To perform the exercise, grasp a bar with an overhand grip and hang straight down. Depending on which area of the core you wish to focus on, you will initiate the upward motion of the lower body accordingly. For instance, if you want to develop more hip flexor strength then you would want to hinge at the hip socket and aim to keep your legs in a position at or above parallel to the ground throughout. Some people are confused as to why you would want to strengthen the hip flexors. If you are someone that incurs repeated quad strains then likely the reason is that your deep hip flexors like your psoas and iliacus are weak muscles. Strengthening them with direct lifts here will go a long way to fortifying you against recurrent strains of your quadriceps. Next, the hanging leg lift is a tremendous lower abs exercise. This is best hit by focusing on the initiation of the move from the pelvis rather than the hips. Here your goal is to lift the pelvis and curl it up as you raise your legs. Ideally, you want to be able to curl your hips so much that your rear end is facing out in front of you at the top of the lift. Going too far and trying to touch your toes to the bar actually takes the work off of the abs and negates the effectiveness of the exercise in end range. Back off a bit at the top and go no higher than shoulder height with your feet for the best impact on your abs. Finally, you can hit your obliques hard by initiating the lift from the ribcage. Watch as the obliques are activated throughout every rep simply by focusing less on the pelvis and legs and more on bending the body at the bottom of the rib cage and getting a slight twist to activate the obliques. If you are looking for more exercise tutorial videos and want to get a complete workout program with step by step instructions on how to get the most out of every exercise, be sure to head to http:\/\/athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and stop overlooking the small details that make every exercise more effective today. If you are looking for more how to perform hanging leg raises and other exercises, be sure to subscribe to our channel here on youtube at http:\/\/youtube.com\/user\/jdcav24 and turn on notifications so you never miss a video as it comes out.\"><div class=\"lyte-wrapper\" title=\"Hanging Leg Raise | HOW-TO\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_Pr1ieGZ5atk\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_Pr1ieGZ5atk\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FPr1ieGZ5atk%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Hanging Leg Raise | HOW-TO<\/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\/Pr1ieGZ5atk\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FPr1ieGZ5atk%2F0.jpg\" alt=\"Hanging Leg Raise | HOW-TO\" 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\">Caso use al\u00e7as de apoio para os bra\u00e7os, prenda-as com seguran\u00e7a \u00e0 barra fixa.<\/p>\n<p class=\"num\">Sem al\u00e7as: segure a barra fixa com as m\u00e3os e deixe o corpo suspenso. Com al\u00e7as: passe os bra\u00e7os pelas al\u00e7as, leve as m\u00e3os em dire\u00e7\u00e3o ao ponto de fixa\u00e7\u00e3o e deixe o corpo suspenso.<\/p>\n<p class=\"num\">Contraia o abd\u00f4men e mantenha as costas retas.<\/p>\n<p class=\"num\">Eleve os joelhos, flexionando os quadris e os joelhos ao mesmo tempo.<\/p>\n<p class=\"num\">Eleve os joelhos o m\u00e1ximo poss\u00edvel. Para isso, aumente a flex\u00e3o dos quadris no fim do movimento e fa\u00e7a uma leve flex\u00e3o abdominal.<\/p>\n<p class=\"num\">Des\u00e7a os joelhos devagar, estendendo os quadris ao mesmo tempo.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Erros_comuns\">Erros comuns<\/span><\/h2>\n<p>H\u00e1 dois erros principais na eleva\u00e7\u00e3o de joelhos na barra fixa:<\/p>\n<ol>\n<li>Como o corpo fica suspenso, voc\u00ea precisa ter uma pegada forte. Conforme faz mais repeti\u00e7\u00f5es, o exerc\u00edcio exige mais das m\u00e3os e dos bra\u00e7os, o que pode prejudicar a execu\u00e7\u00e3o. Nesse caso, as al\u00e7as de apoio para os bra\u00e7os, tamb\u00e9m chamadas de ab straps, ajudam a aliviar o esfor\u00e7o. Se pretende incluir o exerc\u00edcio regularmente na sua rotina de treino, vale considerar o investimento nesse acess\u00f3rio.<\/li>\n<li>Assim como em muitos exerc\u00edcios, usar impulso pode alterar o movimento. Se n\u00e3o consegue fazer mais repeti\u00e7\u00f5es, balan\u00e7ar as pernas para cima n\u00e3o ajuda. Fa\u00e7a cada repeti\u00e7\u00e3o com boa execu\u00e7\u00e3o e de forma controlada.<\/li>\n<\/ol>\n","protected":false},"featured_media":9129,"parent":0,"template":"","meta":[],"muskelgruppe":[1617],"acf":{"isolation-type":"isolation","difficulty":"hard","exercise-type":"body","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"Eleva\u00e7\u00e3o de joelhos na barra, Eleva\u00e7\u00e3o de joelhos suspenso","target-muscles":498,"equipment":[4978],"muscles":[5264],"supporting-muscles":[],"training-type":[],"training-plans":[5473],"alternative_exercises":[9708,9092,9088,9433,6966,7748,8052]},"yoast_head":"<title>Eleva\u00e7\u00e3o de joelhos na barra fixa - Instru\u00e7\u00f5es, infos &amp; alternativas &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Eleva\u00e7\u00e3o de joelhos na barra fixa: confira as op\u00e7\u00f5es na barra e com al\u00e7as de apoio. 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