{"id":9271,"date":"2026-09-25T07:52:21","date_gmt":"2026-09-25T05:52:21","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9271"},"modified":"2026-09-25T07:52:21","modified_gmt":"2026-09-25T05:52:21","slug":"flexao-de-bracos-bola-suica","status":"publish","type":"uebung","link":"https:\/\/training.fit\/pt-br\/exercicio\/flexao-de-bracos-bola-suica\/","title":{"rendered":"Flex\u00e3o de bra\u00e7os com bola su\u00ed\u00e7a"},"content":{"rendered":"<p>A flex\u00e3o de bra\u00e7os com bola su\u00ed\u00e7a \u00e9 uma varia\u00e7\u00e3o bem particular da flex\u00e3o tradicional. Neste exerc\u00edcio, em vez de apoiar as m\u00e3os no ch\u00e3o ou em uma superf\u00edcie plana, voc\u00ea as apoia em uma bola. Isso aumenta a instabilidade e o envolvimento dos tr\u00edceps <span id='quelle-1-9271' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/pt-br\/exercicio\/flexao-de-bracos-bola-suica\/#quelle-bottom-1-9271' ><sup>[1]<\/sup><\/a><\/span>, dando mais \u00eanfase aos bra\u00e7os.<\/p>\n<p>O movimento b\u00e1sico continua igual: com os bra\u00e7os estendidos e o corpo reto, voc\u00ea se apoia na bola com as m\u00e3os e no ch\u00e3o com a ponta dos p\u00e9s. Ao flexionar e estender os bra\u00e7os, movimenta principalmente o tronco.<\/p>\n<p>Embora o foco esteja mais no treino dos tr\u00edceps, o peito continua participando, o que torna a flex\u00e3o com bola su\u00ed\u00e7a um exerc\u00edcio composto.<\/p>\n<p>Outras varia\u00e7\u00f5es incluem a <strong><em>flex\u00e3o declinada<\/em><\/strong> e a <em><strong>flex\u00e3o tradicional<\/strong><\/em>.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execucao_correta\">Execu\u00e7\u00e3o correta<\/span><\/h2>\n<p>A flex\u00e3o com bola su\u00ed\u00e7a exige bastante firmeza do corpo. Para impedir que a bola escorregue, voc\u00ea precisa ativar o core e pressionar a bola com a for\u00e7a do peitoral. Ao pressionar a bola, voc\u00ea tamb\u00e9m mant\u00e9m os m\u00fasculos do peito trabalhando durante todo o movimento.<\/p>\n<p>Como alternativa, voc\u00ea pode usar uma bola medicinal (medicine ball), que se move menos e exige menos estabiliza\u00e7\u00e3o do peitoral.<\/p>\n<p>\u00c9 importante lembrar que o apoio mais alto das m\u00e3os desloca o centro de gravidade em dire\u00e7\u00e3o \u00e0s pernas. Com isso, voc\u00ea movimenta menos peso <span id='quelle-2-9271' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/pt-br\/exercicio\/flexao-de-bracos-bola-suica\/#quelle-bottom-2-9271' ><sup>[2]<\/sup><\/a><\/span>, o que pode resultar em uma ativa\u00e7\u00e3o muscular um pouco menor do que na flex\u00e3o tradicional ou declinada, dependendo do seu n\u00edvel de treino.<\/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%2FyNkEaV5pGjA%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/yNkEaV5pGjA\" \/><meta itemprop=\"duration\" content=\"PT2M20S\" \/><meta itemprop=\"uploadDate\" content=\"2012-07-26T13:23:15Z\" \/><meta itemprop=\"name\" content=\"How to Do an Exercise Ball Push-Up | Chest Workout\" \/><meta itemprop=\"description\" content=\"Full Playlist: https:\/\/www.youtube.com\/playlist?list=PLD06AF6E106D2F622 - - Top Rated At Home Workout Gear: Inred Dual Ab Wheel: http:\/\/amzn.to\/1JwgNPy LifelineUSA Chest Expander: http:\/\/amzn.to\/1O6dlhA Iron Gym Upper Body Workout: http:\/\/amzn.to\/1igVj2p Shake Weight Dumbell: http:\/\/amzn.to\/1igS0YU Perfect Pushup Elite: http:\/\/amzn.to\/1hS0zJG Valeo Deluxe Speed Rope: http:\/\/amzn.to\/1L1QRv9 Watch more Home Chest Workout for Men videos: http:\/\/www.howcast.com\/videos\/501895-How-to-Do-an-Exercise-Ball-PushUp-Chest-Workout Hi guys, it&#039;s Max Tapper again for Howcast. Today I&#039;m going to show you how to do an exercise ball push-up. Now the only thing that differs with an exercise ball push-up is obviously you&#039;re going to be doing a push-up on an exercise ball, which will have you require a lot more core stability. It&#039;s a lot more difficult, but the results are also going to be there. Now this is what it&#039;s going to look like. Legs out to the side, you&#039;re going to try to get your hands in a position that you can hold on to the ball. It&#039;s going to be huge chest muscle requirement, and shoulders. What we do is down, up, down, up, down, up. Right, now you can see my body shaking, and it&#039;s really because this ball is very unstable, all right? Now the reason we do this is just to challenge our body in a different way. The terms of the ball matters because this might be a 55 centimeter ball, what that means is, in terms of height, if I was to get a smaller ball, I&#039;ll be doing more of a balance level push-up. The higher ball takes me to an incline push-up, correct? So depending on your size and your height, the ball will have to vary. Again press, up, press, up. That is an exercise ball push-up. One thing you also want to attention to is your hand placement. Now you need to have your hands placed on the ball in a position that you could actually hold yourself up. If you were to put your hand out to the side, obviously there&#039;s nothing preventing your hands from slipping besides friction. If you squeeze it enough, you can do it. But a more comfortable position would probably be a little bit higher, where you see it gives you a little shelf. Press again, and up, press again, and up. Hand placement very important, nice and controlled as always, up and down, slow and controlled movement, body planked out, no sagging, no pointing up. That is exercise ball push-up. Enjoy.\"><div class=\"lyte-wrapper\" title=\"How to Do an Exercise Ball Push-Up | Chest Workout\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_yNkEaV5pGjA\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_yNkEaV5pGjA\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FyNkEaV5pGjA%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How to Do an Exercise Ball Push-Up | Chest 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\/yNkEaV5pGjA\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FyNkEaV5pGjA%2F0.jpg\" alt=\"How to Do an Exercise Ball Push-Up | Chest 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\">Ajoelhe-se no ch\u00e3o, incline-se para a frente e apoie as m\u00e3os na bola su\u00ed\u00e7a, na largura dos ombros.<\/p>\n<p class=\"num\">Tire os joelhos do ch\u00e3o, leve as pernas para tr\u00e1s at\u00e9 deixar o corpo estendido e apoie-se na ponta dos p\u00e9s. Continue com as m\u00e3os na bola e mantenha-a est\u00e1vel. Para isso, posicione as m\u00e3os um pouco nas laterais e pressione os dois lados da bola em dire\u00e7\u00e3o ao centro.<\/p>\n<p class=\"num\">Estenda os dois bra\u00e7os.<\/p>\n<p class=\"num\">Ative o core para que a cabe\u00e7a, o tronco e as pernas formem uma linha quase reta. Ao contr\u00e1rio da flex\u00e3o tradicional, nesse exerc\u00edcio voc\u00ea pode elevar um pouco o quadril, sem exagerar, para ganhar estabilidade.<\/p>\n<p class=\"num\">Des\u00e7a o tronco devagar e com controle, flexionando os bra\u00e7os. Pare o movimento quando o peito estiver logo acima da bola.<\/p>\n<p class=\"num\">Mantenha a posi\u00e7\u00e3o por um breve instante e depois estenda os bra\u00e7os novamente, quase por completo. Mantenha o corpo contra\u00eddo durante todo o movimento, conforme descrito anteriormente.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Erros_comuns\">Erros comuns<\/span><\/h2>\n<p>A maior instabilidade da flex\u00e3o com bola su\u00ed\u00e7a tamb\u00e9m aumenta o risco de les\u00e3o. Se a bola escorregar por falta de aten\u00e7\u00e3o, voc\u00ea pode cair com for\u00e7a sobre as m\u00e3os ou o rosto. Por isso, fa\u00e7a este exerc\u00edcio apenas se tiver for\u00e7a suficiente para garantir a estabilidade necess\u00e1ria. Iniciantes devem come\u00e7ar pela flex\u00e3o tradicional.<\/p>\n<p>Outros erros poss\u00edveis s\u00e3o parecidos com os da flex\u00e3o comum. Uma postura incorreta pode reduzir a efic\u00e1cia do exerc\u00edcio. Procure manter a cabe\u00e7a, os quadris e as pernas na linha mais reta poss\u00edvel. No entanto, ao contr\u00e1rio da flex\u00e3o tradicional, aqui voc\u00ea pode elevar ligeiramente o quadril para melhorar a estabilidade.<\/p>\n<p>Use toda a amplitude do movimento: des\u00e7a at\u00e9 o peito ficar logo acima da bola e estenda os bra\u00e7os quase por completo. Com o apoio das m\u00e3os mais alto, a carga j\u00e1 \u00e9 menor; se a execu\u00e7\u00e3o for ruim, o est\u00edmulo de treino ser\u00e1 muito mais baixo.<\/p>\n","protected":false},"featured_media":9273,"parent":0,"template":"","meta":[],"muskelgruppe":[1611,1612],"acf":{"isolation-type":"isolation","difficulty":"hard","exercise-type":"body","push-pull":"push","howto":true,"home-exercise":true,"other-names":"Flex\u00e3o na bola de estabilidade, Flex\u00e3o na bola de gin\u00e1stica","target-muscles":30960,"equipment":4968,"muscles":[5244,5241,5221,5223],"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[9167,8528,9252,8760]},"yoast_head":"<title>Flex\u00e3o de bra\u00e7os com bola su\u00ed\u00e7a - Instru\u00e7\u00f5es, infos &amp; alternativas &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Flex\u00e3o de bra\u00e7os com bola su\u00ed\u00e7a: confira a posi\u00e7\u00e3o das m\u00e3os e o equil\u00edbrio sobre a bola. 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