{"id":9541,"date":"2026-10-17T14:11:35","date_gmt":"2026-10-17T12:11:35","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9541"},"modified":"2026-10-17T14:11:35","modified_gmt":"2026-10-17T12:11:35","slug":"flexao-lateral-tronco","status":"publish","type":"uebung","link":"https:\/\/training.fit\/pt-br\/exercicio\/flexao-lateral-tronco\/","title":{"rendered":"Flex\u00e3o lateral de tronco com halter"},"content":{"rendered":"<p>A flex\u00e3o lateral de tronco \u00e9 um excelente exerc\u00edcio para trabalhar os m\u00fasculos laterais do abd\u00f4men e fortalecer o core. Como o nome sugere, o foco est\u00e1 nas laterais do abd\u00f4men.<\/p>\n<p>Para fazer a flex\u00e3o lateral, fique em p\u00e9 com o tronco ereto e incline o corpo para um lado. Voc\u00ea pode aumentar a dificuldade segurando um halter. Outra op\u00e7\u00e3o \u00e9 fazer o exerc\u00edcio <strong>em um banco romano na academia<\/strong>. Para variar mais, experimente a <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=8658\">rota\u00e7\u00e3o de tronco<\/a>, a <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9109\">eleva\u00e7\u00e3o obl\u00edqua de pernas<\/a> ou o <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9422\">limpador de para-brisa<\/a>. Vale lembrar que o limpador de para-brisa \u00e9 dif\u00edcil e mais indicado para praticantes avan\u00e7ados.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execucao_correta\">Execu\u00e7\u00e3o correta<\/span><\/h2>\n<p>H\u00e1 diferentes formas de fazer a flex\u00e3o lateral, e uma das varia\u00e7\u00f5es est\u00e1 na posi\u00e7\u00e3o da m\u00e3o livre. Voc\u00ea pode apoi\u00e1-la no quadril ou coloc\u00e1-la atr\u00e1s da cabe\u00e7a. Colocar a m\u00e3o atr\u00e1s da cabe\u00e7a aumenta a tens\u00e3o no tronco e nas laterais do abd\u00f4men, mas voc\u00ea tamb\u00e9m pode acabar usando o bra\u00e7o para ajudar no movimento. Por seguran\u00e7a, \u00e9 melhor apoiar a m\u00e3o livre no quadril. Outra op\u00e7\u00e3o \u00e9 segurar um halter em cada m\u00e3o, embora os dois pesos se compensem em parte. Essa varia\u00e7\u00e3o \u00e9 explicada na segunda metade do v\u00eddeo tutorial.<\/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%2FdL9ZzqtQI5c%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/dL9ZzqtQI5c\" \/><meta itemprop=\"duration\" content=\"PT1M36S\" \/><meta itemprop=\"uploadDate\" content=\"2012-06-11T07:33:58Z\" \/><meta itemprop=\"name\" content=\"How to Do a Dumbbell Side Bend | Ab Workout\" \/><meta itemprop=\"description\" content=\"Full Playlist: https:\/\/www.youtube.com\/playlist?list=PLE98687C875D52964 - - 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 Ab Workout for Men videos: http:\/\/www.howcast.com\/videos\/500987-How-to-Do-a-Dumbbell-Side-Bend-Ab-Workout Hi. I&#039;m going to demonstrate how to do a dumbbell side bend using an eight pound dumbbell. What you&#039;re going to start with your stance. Bring your hand to your external oblique like so. You&#039;re going to stretch, okay, to the left and then come up and contract to the right. Okay. So you&#039;re going to inhale, stretching down to the left. Exhale, contracting your external oblique to the right. Okay. You can switch sides. Same thing, stretching to the right now. Contracting to the left. Stretching. Contracting. And then what we&#039;re going to do is we&#039;re going to add another dumbbell. Okay. Space your feet out a little wider. Okay? And now you can do both sides. Kind of stretch down to the left, pause in the middle, contract down to the right. Okay, now you&#039;re kind of hitting both sides instead of isolating one side at a time. So stretch okay, side to side. So you&#039;ll really feel this in your external obliques. Okay? And it also helps promote your flexibility since your legs are straight. So that&#039;s how you properly do a dumbbell side bend.\"><div class=\"lyte-wrapper\" title=\"How to Do a Dumbbell Side Bend | Ab Workout\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_dL9ZzqtQI5c\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_dL9ZzqtQI5c\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FdL9ZzqtQI5c%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How to Do a Dumbbell Side Bend | Ab 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\/dL9ZzqtQI5c\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FdL9ZzqtQI5c%2F0.jpg\" alt=\"How to Do a Dumbbell Side Bend | Ab 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\">Segure um halter em uma das m\u00e3os.<\/p>\n<p class=\"num\">Fique em p\u00e9 com o tronco ereto e os p\u00e9s afastados na largura dos ombros.<\/p>\n<p class=\"num\">Apoie a m\u00e3o livre no quadril. Do outro lado, deixe o bra\u00e7o com o halter solto ao longo do corpo. Essa \u00e9 a posi\u00e7\u00e3o inicial.<\/p>\n<p class=\"num\">Incline o tronco para o lado do halter. Com isso, o peso desce em linha reta. Incline-se o m\u00e1ximo que conseguir, at\u00e9 sentir tens\u00e3o nos m\u00fasculos laterais do abd\u00f4men.<\/p>\n<p class=\"num\">Inverta o movimento: incline o tronco para o lado oposto e eleve o halter em linha reta. Continue at\u00e9 sentir tens\u00e3o do outro lado. Repita o movimento e depois passe o halter para a outra m\u00e3o, fazendo o mesmo n\u00famero de repeti\u00e7\u00f5es para completar a s\u00e9rie.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Erros_comuns\">Erros comuns<\/span><\/h2>\n<p>Na flex\u00e3o lateral, incline o tronco apenas para o lado, sem girar os quadris. Fa\u00e7a o movimento devagar e com controle para trabalhar os m\u00fasculos certos e mantenha o core contra\u00eddo para n\u00e3o sobrecarregar o pesco\u00e7o ou as costas. Tamb\u00e9m evite balan\u00e7ar demais o tronco.<\/p>\n<p>Em resumo, a flex\u00e3o lateral de tronco \u00e9 eficaz para trabalhar as laterais do abd\u00f4men e fortalecer a regi\u00e3o central do corpo. Inclu\u00ed-la na rotina pode ajudar voc\u00ea a desenvolver um abd\u00f4men mais forte e tonificado.<\/p>\n","protected":false},"featured_media":9543,"parent":0,"template":"","meta":[],"muskelgruppe":[1617],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":true,"other-names":"Flex\u00e3o lateral com halter, Inclina\u00e7\u00e3o lateral com halter","target-muscles":24541,"equipment":4990,"muscles":5265,"supporting-muscles":null,"training-type":null,"training-plans":5473,"alternative_exercises":[7468,9928,9553,8502]},"yoast_head":"<title>Flex\u00e3o lateral de tronco com halter - Instru\u00e7\u00f5es, infos &amp; alternativas &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Flex\u00e3o lateral de tronco com halter: confira o uso de um s\u00f3 halter e o trabalho dos dois lados. 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