{"id":9424,"date":"2026-10-16T23:23:11","date_gmt":"2026-10-16T21:23:11","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9424"},"modified":"2026-10-17T21:12:08","modified_gmt":"2026-10-17T19:12:08","slug":"levantamento-terra-romeno-halteres","status":"publish","type":"uebung","link":"https:\/\/training.fit\/pt-br\/exercicio\/levantamento-terra-romeno-halteres\/","title":{"rendered":"Levantamento terra romeno com halteres"},"content":{"rendered":"<p>O levantamento terra romeno com halteres \u00e9 uma <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9412\">varia\u00e7\u00e3o do levantamento terra romeno com barra<\/a>. O movimento \u00e9 o mesmo: com as costas retas e os joelhos levemente flexionados, voc\u00ea inclina o tronco para a frente a partir do quadril e volta a ficar em p\u00e9. Os halteres passam \u00e0 frente do corpo. N\u00e3o confunda com o stiff: nele, os joelhos ficam totalmente estendidos, enquanto no levantamento terra romeno eles mant\u00eam uma flex\u00e3o leve e est\u00e1vel.<\/p>\n<p>Al\u00e9m de ser uma alternativa \u00e0 vers\u00e3o com barra, esse exerc\u00edcio tamb\u00e9m pode substituir o good morning. Ele trabalha principalmente os posteriores da coxa e os gl\u00fateos, enquanto a lombar atua para manter a coluna reta.<\/p>\n<p>Para iniciantes, a <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9370\">extens\u00e3o de tronco<\/a> e a <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9344\">extens\u00e3o de tronco na m\u00e1quina<\/a> costumam ser as melhores op\u00e7\u00f5es para come\u00e7ar. Os dois exerc\u00edcios oferecem menor risco de erros de execu\u00e7\u00e3o e les\u00f5es.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execucao_correta\">Execu\u00e7\u00e3o correta<\/span><\/h2>\n<p>A t\u00e9cnica tamb\u00e9m \u00e9 fundamental para treinar sem les\u00f5es no levantamento terra romeno com halteres. Uma execu\u00e7\u00e3o incorreta, com as costas arredondadas, sobrecarrega bastante os discos. Mantenha sempre as costas retas e forme apenas um arco bem leve na lombar.<\/p>\n<p>\u00c9 especialmente importante aprender bem o exerc\u00edcio antes de inclu\u00ed-lo no plano de treino. A melhor forma de fazer isso \u00e9 usar cargas baixas e treinar de frente para um espelho. S\u00f3 aumente a carga quando a t\u00e9cnica estiver correta.<\/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%2FeDFAAb6vJH4%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/eDFAAb6vJH4\" \/><meta itemprop=\"duration\" content=\"PT2M37S\" \/><meta itemprop=\"uploadDate\" content=\"2011-11-28T15:43:03Z\" \/><meta itemprop=\"name\" content=\"Dumbbell Stiff Legged Deadlift\" \/><meta itemprop=\"description\" content=\"These target the muscles of your glutes and hamstrings. Activating your quadriceps, lower back, core and shoulders. It will also help improve flexibility in your hamstrings. They are considered one of the best total body exercises to perform.\"><div class=\"lyte-wrapper\" title=\"Dumbbell Stiff Legged Deadlift\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_eDFAAb6vJH4\"><div id=\"lyte_eDFAAb6vJH4\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FeDFAAb6vJH4%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Dumbbell Stiff Legged Deadlift<\/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\/eDFAAb6vJH4\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FeDFAAb6vJH4%2F0.jpg\" alt=\"Dumbbell Stiff Legged Deadlift\" 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\">Pegue um halter em cada m\u00e3o e fique em p\u00e9 com os p\u00e9s afastados na largura dos ombros, as costas retas e as pernas relaxadas.<\/p>\n<p class=\"num\">Forme um arco bem discreto na lombar e segure os halteres na diagonal, ao lado dos quadris ou das coxas. Essa \u00e9 a posi\u00e7\u00e3o inicial.<\/p>\n<p class=\"num\">Incline o tronco para a frente, mantendo as costas retas, a cabe\u00e7a erguida e os joelhos levemente flexionados, sem mudar o \u00e2ngulo. Leve os halteres para baixo ao longo das pernas.<\/p>\n<p class=\"num\">Interrompa a descida antes de precisar curvar as costas para continuar, ou quando sentir uma forte tens\u00e3o nos posteriores da coxa.<\/p>\n<p class=\"num\">Depois, erga o tronco de forma controlada at\u00e9 a posi\u00e7\u00e3o inicial.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Erros_comuns_e_lesoes\">Erros comuns e les\u00f5es<\/span><\/h2>\n<p>Um erro grave nos exerc\u00edcios livres para as costas, incluindo o levantamento terra romeno com halteres, \u00e9 curvar a coluna. Com as costas arredondadas, os discos recebem uma sobrecarga grande, o que pode causar les\u00f5es como uma h\u00e9rnia de disco no pior dos casos.<\/p>\n<p>Por isso, \u00e9 importante prestar aten\u00e7\u00e3o ao corpo durante o treino e manter uma boa execu\u00e7\u00e3o, com as costas retas.<\/p>\n","protected":false},"featured_media":9437,"parent":0,"template":"","meta":[],"muskelgruppe":[1631,1620],"acf":{"isolation-type":"compound","difficulty":"hard","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":true,"other-names":"Stiff com halteres, Terra de pernas estendidas com halteres","target-muscles":24703,"equipment":4990,"muscles":[5210,5243,5225],"supporting-muscles":null,"training-type":null,"training-plans":[5475,5473,28698,28770,28782],"alternative_exercises":[9412,8958,7432,8939,8962,7027]},"yoast_head":"<title>Levantamento terra romeno com halteres - Instru\u00e7\u00f5es, infos &amp; alternativas &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Levantamento terra romeno com halteres: confira o controle dos pesos e a flex\u00e3o do quadril. 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