{"id":9346,"date":"2026-10-16T23:21:16","date_gmt":"2026-10-16T21:21:16","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9346"},"modified":"2026-10-16T23:21:16","modified_gmt":"2026-10-16T21:21:16","slug":"extensao-lombar-bola-suica","status":"publish","type":"uebung","link":"https:\/\/training.fit\/pt-br\/exercicio\/extensao-lombar-bola-suica\/","title":{"rendered":"Extens\u00e3o de tronco na bola su\u00ed\u00e7a"},"content":{"rendered":"<p>A extens\u00e3o de tronco na bola su\u00ed\u00e7a \u00e9 uma varia\u00e7\u00e3o bem particular da <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9370\">extens\u00e3o de tronco tradicional no banco romano<\/a>, ideal para treinar em casa. O movimento \u00e9 basicamente o mesmo: voc\u00ea flexiona e estende o tronco com as pernas estendidas, trabalhando a lombar de forma espec\u00edfica e isolada.<\/p>\n<p>No entanto, como a bola su\u00ed\u00e7a oferece menos apoio do que um banco, outros m\u00fasculos, como os gl\u00fateos, tamb\u00e9m participam para garantir um treino correto e seguro.<\/p>\n<p>Se voc\u00ea n\u00e3o tiver uma bola su\u00ed\u00e7a, pode fazer a <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9364\">extens\u00e3o de tronco deitado no ch\u00e3o<\/a> ou no banco reto. Como alternativas multiarticulares na academia, o <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9118\">levantamento terra<\/a> e o good morning tamb\u00e9m s\u00e3o boas op\u00e7\u00f5es.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execucao_correta\">Execu\u00e7\u00e3o correta<\/span><\/h2>\n<p>O maior desafio \u00e9 estabilizar o corpo na bola, o que exige pr\u00e1tica e paci\u00eancia. Talvez voc\u00ea n\u00e3o consiga usar toda a amplitude de in\u00edcio, pois os m\u00fasculos auxiliares e o equil\u00edbrio precisam de tempo para se adaptar \u00e0 carga.<\/p>\n<p>Se tiver dificuldade para estabilizar a bola e ela rolar para longe, posicione-se com os p\u00e9s apoiados em uma parede. Isso alivia o esfor\u00e7o dos m\u00fasculos auxiliares e estabiliza a bola. Conforme progride, voc\u00ea pode se posicionar em outros lugares do c\u00f4modo.<\/p>\n<p>A posi\u00e7\u00e3o dos bra\u00e7os costuma gerar discuss\u00e3o. Voc\u00ea pode colocar as m\u00e3os atr\u00e1s da cabe\u00e7a ou \u00e0 frente do peito. Atr\u00e1s da cabe\u00e7a, elas n\u00e3o atrapalham no fim da flex\u00e3o, mas essa posi\u00e7\u00e3o pode levar \u00e0 hiperextens\u00e3o. Cuidado para n\u00e3o estender demais as costas, como explicado na se\u00e7\u00e3o \u201cErros comuns\u201d, abaixo.<\/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%2FZvKCgtHZam0%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/ZvKCgtHZam0\" \/><meta itemprop=\"duration\" content=\"PT1M22S\" \/><meta itemprop=\"uploadDate\" content=\"2010-04-22T13:41:01Z\" \/><meta itemprop=\"name\" content=\"Stability Ball: Back Extension\" \/><meta itemprop=\"description\" content=\"Melissa Copp demonstrates a back extension exercise, using the stability ball. It&#039;s important to use your toes for support and stability! http:\/\/www.walkkansas.org\"><div class=\"lyte-wrapper\" title=\"Stability Ball: Back Extension\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_ZvKCgtHZam0\"><div id=\"lyte_ZvKCgtHZam0\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FZvKCgtHZam0%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Stability Ball: Back Extension<\/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\/ZvKCgtHZam0\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FZvKCgtHZam0%2F0.jpg\" alt=\"Stability Ball: Back Extension\" 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 bru\u00e7os sobre a bola su\u00ed\u00e7a. Mantenha as pernas estendidas e os p\u00e9s firmes no ch\u00e3o, afastados aproximadamente na largura dos quadris.<\/p>\n<p class=\"num\">Posicione o tronco sobre a bola, paralelo ao ch\u00e3o.<\/p>\n<p class=\"num\">Coloque as m\u00e3os atr\u00e1s da cabe\u00e7a ou na nuca, ou \u00e0 frente do peito (veja acima). Essa \u00e9 a posi\u00e7\u00e3o inicial.<\/p>\n<p class=\"num\">Erga o tronco a partir dos quadris, de modo que as coxas e o tronco formem uma linha.<\/p>\n<p class=\"num\">Abaixe o tronco lentamente sobre a bola at\u00e9 a posi\u00e7\u00e3o inicial, mantendo os p\u00e9s apoiados e a bola est\u00e1vel. Repita o movimento com controle.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execucao_alternativa_com_rotacao\">Execu\u00e7\u00e3o alternativa com rota\u00e7\u00e3o<\/span><\/h2>\n<p>Como alternativa, voc\u00ea pode incluir uma rota\u00e7\u00e3o no exerc\u00edcio. O v\u00eddeo a seguir mostra como fazer isso. A rota\u00e7\u00e3o ajuda a ativar ainda mais os m\u00fasculos das costas.<\/p>\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%2Fb_Iri5nayDk%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/b_Iri5nayDk\" \/><meta itemprop=\"duration\" content=\"PT2M50S\" \/><meta itemprop=\"uploadDate\" content=\"2017-03-06T21:18:12Z\" \/><meta itemprop=\"name\" content=\"How to do a Stability Ball Back Extension With Rotation\" \/><meta itemprop=\"description\" content=\"Prone, stability ball back extensions with rotations using a dowel for posterior chain activation in individuals demonstrating excessive T-spine kyphosis. \ud835\ude40\ud835\ude6b\ud835\ude5a\ud835\ude67\ud835\ude6e\ud835\ude64\ud835\ude63\ud835\ude5a \ud835\ude61\ud835\ude64\ud835\ude6b\ud835\ude5a\ud835\ude68 \ud835\ude41\ud835\ude4d\ud835\ude40\ud835\ude40. \ud835\ude4f\ud835\ude5d\ud835\ude56\ud835\ude69&#039;\ud835\ude68 \ud835\ude6c\ud835\ude5d\ud835\ude6e \ud835\ude6c\ud835\ude5a&#039;\ud835\ude67\ud835\ude5a \ud835\ude64\ud835\ude5b\ud835\ude5b\ud835\ude5a\ud835\ude67\ud835\ude5e\ud835\ude63\ud835\ude5c \ud835\ude6e\ud835\ude64\ud835\ude6a \ud835\ude56 \ud835\ude5b\ud835\ude67\ud835\ude5a\ud835\ude5a \ud835\ude49\ud835\ude3c\ud835\ude4e\ud835\ude48 \ud835\ude48\ud835\ude5e\ud835\ude63\ud835\ude5e-\ud835\ude3e\ud835\ude64\ud835\ude6a\ud835\ude67\ud835\ude68\ud835\ude5a \ud835\ude64\ud835\ude63 \ud835\ude43\ud835\ude64\ud835\ude6c \ud835\ude69\ud835\ude64 \ud835\ude3d\ud835\ude6a\ud835\ude5e\ud835\ude61\ud835\ude59 \ud835\ude69\ud835\ude5d\ud835\ude5a \ud835\ude3d\ud835\ude5a\ud835\ude68\ud835\ude69 \ud835\ude56\ud835\ude69 \ud835\ude43\ud835\ude64\ud835\ude62\ud835\ude5a \ud835\ude52\ud835\ude64\ud835\ude67\ud835\ude60\ud835\ude64\ud835\ude6a\ud835\ude69. \ud835\ude3e\ud835\ude61\ud835\ude56\ud835\ude5e\ud835\ude62 \ud835\ude6e\ud835\ude64\ud835\ude6a\ud835\ude67\ud835\ude68 \ud835\ude57\ud835\ude5a\ud835\ude5b\ud835\ude64\ud835\ude67\ud835\ude5a \ud835\ude5e\ud835\ude69&#039;\ud835\ude68 \ud835\ude5c\ud835\ude64\ud835\ude63\ud835\ude5a. https:\/\/nasm.co\/3e47yxI\"><div class=\"lyte-wrapper\" title=\"How to do a Stability Ball Back Extension With Rotation\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_b_Iri5nayDk\"><div id=\"lyte_b_Iri5nayDk\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fb_Iri5nayDk%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How to do a Stability Ball Back Extension With Rotation<\/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\/b_Iri5nayDk\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fb_Iri5nayDk%2F0.jpg\" alt=\"How to do a Stability Ball Back Extension With Rotation\" width=\"853\" height=\"460\" \/><br \/>Assista a este v\u00eddeo no YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Erros_comuns\">Erros comuns<\/span><\/h2>\n<p>Assim como na extens\u00e3o de tronco tradicional, evite hiperestender a lombar. Isso acontece quando, depois de erguer o tronco, voc\u00ea acentua o arco nas costas para levar a cabe\u00e7a ainda mais para tr\u00e1s. Interrompa a subida quando as coxas e o tronco estiverem alinhados.<\/p>\n","protected":false},"featured_media":9349,"parent":0,"template":"","meta":[],"muskelgruppe":[1631,1620],"acf":{"isolation-type":"isolation","difficulty":"medium","exercise-type":"body","push-pull":"pull","howto":true,"home-exercise":true,"other-names":"","target-muscles":24733,"equipment":4968,"muscles":5225,"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[9370,9364,9344,9362,8015]},"yoast_head":"<title>Extens\u00e3o de tronco na bola su\u00ed\u00e7a - Instru\u00e7\u00f5es, infos &amp; alternativas &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Extens\u00e3o de tronco na bola su\u00ed\u00e7a: confira as op\u00e7\u00f5es de apoio para estabilizar a bola. 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\/extensao-lombar-bola-suica\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Extens\u00e3o de tronco na bola su\u00ed\u00e7a\" \/>\n<meta property=\"og:description\" content=\"Extens\u00e3o de tronco na bola su\u00ed\u00e7a: confira as op\u00e7\u00f5es de apoio para estabilizar a bola. 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