{"id":9326,"date":"2026-09-25T07:54:28","date_gmt":"2026-09-25T05:54:28","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9326"},"modified":"2026-10-17T21:49:55","modified_gmt":"2026-10-17T19:49:55","slug":"crucifixo-inverso-halteres","status":"publish","type":"uebung","link":"https:\/\/training.fit\/pt-br\/exercicio\/crucifixo-inverso-halteres\/","title":{"rendered":"Crucifixo inverso com halteres"},"content":{"rendered":"<p>O crucifixo inverso faz o movimento oposto ao do <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=8883\">crucifixo<\/a> para o peito. Em vez de se deitar de costas, voc\u00ea se deita de bru\u00e7os e abre os bra\u00e7os para tr\u00e1s. O exerc\u00edcio trabalha a parte posterior dos ombros e o trap\u00e9zio.<\/p>\n<p>O crucifixo inverso com halteres \u00e9 a vers\u00e3o com peso livre do <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9310\">crucifixo inverso na m\u00e1quina<\/a>. O padr\u00e3o do movimento \u00e9 muito parecido.<\/p>\n<p>Voc\u00ea tamb\u00e9m pode fazer o <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9328\">exerc\u00edcio com el\u00e1stico<\/a>, o que o torna ainda mais pr\u00e1tico para treinar em casa.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execucao_correta\">Execu\u00e7\u00e3o correta<\/span><\/h2>\n<p>H\u00e1 diferentes maneiras de fazer o crucifixo inverso:<\/p>\n<ul>\n<li>Em p\u00e9, com o tronco inclinado para a frente<\/li>\n<li>Sentado, com o tronco inclinado para a frente<\/li>\n<li>Deitado em um banco reto<\/li>\n<li>Deitado em um banco inclinado<\/li>\n<\/ul>\n<p>Quando executadas corretamente, essas varia\u00e7\u00f5es n\u00e3o diferem no padr\u00e3o de movimento. O ideal \u00e9 manter o mesmo \u00e2ngulo entre o tronco e os bra\u00e7os. Escolha a varia\u00e7\u00e3o mais confort\u00e1vel para voc\u00ea.<\/p>\n<p>Abaixo, demonstramos a varia\u00e7\u00e3o menos sujeita a erros: deitado em um banco inclinado.<\/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%2F5NpkdAJMPTc%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/5NpkdAJMPTc\" \/><meta itemprop=\"duration\" content=\"PT4M3S\" \/><meta itemprop=\"uploadDate\" content=\"2015-04-08T19:09:00Z\" \/><meta itemprop=\"name\" content=\"Reverse Flys - Muskel richtig treffen!\" \/><meta itemprop=\"description\" content=\"\u25b6\u25b6\u25b6Meine Online-Beratung: http:\/\/www.goeerki.de\/ \u25b6\u25b6\u25b6Meine Gym-Wear: http:\/\/www.teamawesomewear.com\/ \u25b6\u25b6\u25b6Mein Protein: http:\/\/goo.gl\/GlebXN Bei den Reverse Flys gibt es zwei unterschiedliche M\u00f6glichkeiten gezielt eine bestimmte Muskulatur zu treffen. M\u00f6chtest du die hintere Schulter oder vor allem den oberen R\u00fccken treffen? Ich zeige dir die Unterschiede! Jetzt abonnieren: http:\/\/goo.gl\/8Ficuk goeerki auf Facebook: http:\/\/goo.gl\/ZSdgVG goeerki auf Instagram: http:\/\/goo.gl\/VTCWqC Besucht mich auch auf Twitter: http:\/\/goo.gl\/SZDXM9 Google+: http:\/\/goo.gl\/yGHrpa Spreadshirt: http:\/\/goo.gl\/nrNBS3 Blog: http:\/\/goo.gl\/l8WjQT Mein Supplement-Shop: http:\/\/www.fitmart.de\/\"><div class=\"lyte-wrapper\" title=\"Reverse Flys - Muskel richtig treffen!\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_5NpkdAJMPTc\"><div id=\"lyte_5NpkdAJMPTc\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F5NpkdAJMPTc%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Reverse Flys - Muskel richtig treffen!<\/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\/5NpkdAJMPTc\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F5NpkdAJMPTc%2F0.jpg\" alt=\"Reverse Flys - Muskel richtig treffen!\" 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\">Regule o banco inclinado em um \u00e2ngulo relativamente baixo.<\/p>\n<p class=\"num\">Segure um halter em cada m\u00e3o e deite-se de bru\u00e7os sobre o encosto do banco inclinado. Deixe os bra\u00e7os pendurados \u00e0 frente do banco.<\/p>\n<p class=\"num\">Flexione levemente os cotovelos. Essa \u00e9 a posi\u00e7\u00e3o inicial.<\/p>\n<p class=\"num\">Eleve os dois bra\u00e7os de maneira uniforme e controlada, abrindo-os para os lados e para tr\u00e1s ou para cima. Mantenha o mesmo \u00e2ngulo nos cotovelos durante o movimento. Pare antes de precisar aproximar as esc\u00e1pulas de forma percept\u00edvel para continuar.<\/p>\n<p class=\"num\">Mantenha a posi\u00e7\u00e3o por um breve instante. Des\u00e7a os bra\u00e7os devagar pelas laterais e aproxime os halteres \u00e0 frente do peito.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Erros_comuns\">Erros comuns<\/span><\/h2>\n<p>Se fizer o exerc\u00edcio em p\u00e9 ou sentado, mantenha as costas retas e um leve arco na lombar. N\u00e3o arredonde as costas.<\/p>\n<p>Outro ponto importante \u00e9 manter as esc\u00e1pulas o mais est\u00e1veis poss\u00edvel. Se voc\u00ea precisar aproxim\u00e1-las de forma percept\u00edvel para continuar a subida, o foco muscular passa dos ombros para as costas. Preste aten\u00e7\u00e3o \u00e0s esc\u00e1pulas durante o movimento e interrompa a subida assim que elas precisarem se mover de maneira significativa.<\/p>\n<p>E, claro, a dica cl\u00e1ssica tamb\u00e9m vale aqui: evite usar impulso. Fa\u00e7a o movimento devagar e de forma controlada, sem levantar os halteres com trancos. Levantar os halteres com trancos sobrecarrega desnecessariamente as articula\u00e7\u00f5es dos ombros e reduz o est\u00edmulo muscular.<\/p>\n","protected":false},"featured_media":9330,"parent":0,"template":"","meta":[],"muskelgruppe":[1614,1615],"acf":{"isolation-type":"compound","difficulty":"medium","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"Eleva\u00e7\u00e3o posterior com halteres","target-muscles":24945,"equipment":[4990,4983],"muscles":[5240,5230],"supporting-muscles":null,"training-type":null,"training-plans":[28782,28728,28776],"alternative_exercises":[9310,9328]},"yoast_head":"<title>Crucifixo inverso com halteres - Instru\u00e7\u00f5es, infos &amp; alternativas &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Crucifixo inverso com halteres: confira o apoio do peito e o trajeto de abertura. 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\/crucifixo-inverso-halteres\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Crucifixo inverso com halteres\" \/>\n<meta property=\"og:description\" content=\"Crucifixo inverso com halteres: confira o apoio do peito e o trajeto de abertura. Aprenda a t\u00e9cnica passo a passo e saiba quais erros evitar.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/pt-br\/exercicio\/crucifixo-inverso-halteres\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-17T19:49:55+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2020\/02\/reverse-flys-schraegbank.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=\"2 minutos\" \/>","yoast_head_json":{"title":"Crucifixo inverso com halteres - Instru\u00e7\u00f5es, infos &amp; alternativas &raquo; Training.fit","description":"Crucifixo inverso com halteres: confira o apoio do peito e o trajeto de abertura. 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