{"id":73607,"date":"2021-09-22T08:02:17","date_gmt":"2021-09-22T11:02:17","guid":{"rendered":"https:\/\/metalifepilates.com.br\/?p=73607"},"modified":"2021-09-22T08:02:17","modified_gmt":"2021-09-22T11:02:17","slug":"a-eficacia-da-terceira-roldana-3-exercicios","status":"publish","type":"post","link":"https:\/\/projetoslayerup.com.br\/metalife\/blog-de-pilates\/a-eficacia-da-terceira-roldana-3-exercicios\/","title":{"rendered":"A efic\u00e1cia da\u00a0terceira\u00a0roldana: 3 exerc\u00edcios\u00a0"},"content":{"rendered":"

Hoje vou falar\u00a0um pouquinho\u00a0sobre\u00a0a efic\u00e1cia da terceira roldana no\u00a0equipamento\u00a0Reformer<\/a>. Esse acess\u00f3rio tem como objetivo facilitar a execu\u00e7\u00e3o dos exerc\u00edcios, permitindo a regulagem autom\u00e1tica de acordo com a estatura do aluno. Traz tamb\u00e9m facilidades no dia a dia do instrutor de Pilates, n\u00e3o havendo a necessidade de regular e ajustar a corda para cada cliente, pois a regulagem \u00e9 feita automaticamente quando ele entra na posi\u00e7\u00e3o inicial do exerc\u00edcio. Irei demonstrar um report\u00f3rio de 3 exerc\u00edcios<\/a> com o uso da terceira roldana para voc\u00ea entender melhor a sua efic\u00e1cia.<\/span>\u00a0<\/span><\/p>\n

\"\"<\/p>\n

\u00a0<\/span>1-Arms\u00a0Circles<\/span><\/b>\u00a0<\/span><\/h3>\n

Posi\u00e7\u00e3o Inicial:\u00a0em supino sobre o\u00a0Reformer, pernas em posi\u00e7\u00e3o de\u00a0Table\u00a0Top e bra\u00e7os alongados para o teto,\u00a0segurando as al\u00e7as de m\u00e3os (automaticamente ao segurar as al\u00e7as a corda ir\u00e1 regular de acordo com a estatura).\u00a0<\/span>\u00a0<\/span><\/p>\n

Execu\u00e7\u00e3o: inspire e expire,\u00a0abrindo os bra\u00e7os para fora,\u00a0em seguida fechando-os na lateral do quadril,\u00a0desenhando um c\u00edrculo. Inspire voltando os bra\u00e7os pelo meio,\u00a0para a posi\u00e7\u00e3o inicial. Fazer\u00a010 vezes\u00a0c\u00edrculos de bra\u00e7os.<\/span>\u00a0<\/span><\/p>\n

\u00a0\u00a0Dicas:\u00a0imaginar um\u00a0c\u00edrculo\u00a0sendo desenhado com as m\u00e3os.<\/span>\u00a0<\/span><\/p>\n

\"\" \"\" \"\"<\/span><\/p>\n

2-\u00a0Leg\u00a0Circles<\/span><\/b>\u00a0<\/span><\/h3>\n

Posi\u00e7\u00e3o Inicial:\u00a0em supino sobre o\u00a0Reformer, pernas alongadas para o\u00a0teto,\u00a0com\u00a0as al\u00e7as nos p\u00e9s. Bra\u00e7os apoiados na lateral do quadril\u00a0(automaticamente ao\u00a0colocar as\u00a0al\u00e7as\u00a0nos p\u00e9s\u00a0a corda ir\u00e1 regular de acordo com estatura).\u00a0<\/span>\u00a0<\/span><\/p>\n

Execu\u00e7\u00e3o: inspire e expire,\u00a0abrindo\u00a0as\u00a0pernas\u00a0para fora. Em seguida,\u00a0fechando\u00a0as em baixo, v\u00e1\u00a0desenhando um c\u00edrculo. Inspire voltando\u00a0as pernas\u00a0pelo meio para a posi\u00e7\u00e3o inicial. Fazer 10 vezes c\u00edrculos de\u00a0pernas.<\/span>\u00a0<\/span><\/p>\n

\u00a0\u00a0Dicas:\u00a0mantenha\u00a0o\u00a0sacro apoiado o tempo todo\u00a0durante o movimento.<\/span>\u00a0<\/span>\u00a0<\/span><\/p>\n

\"\" \"\" \"\"<\/p>\n

3-Frog<\/span><\/b>\u00a0<\/span><\/h3>\n

Posi\u00e7\u00e3o Inicial:\u00a0em supino sobre o\u00a0Reformer, pernas dobradas,\u00a0com os p\u00e9s em posi\u00e7\u00e3o V,\u00a0com as al\u00e7as nos p\u00e9s. Bra\u00e7os apoiados na lateral do quadril (automaticamente ao colocar as al\u00e7as nos p\u00e9s a corda ir\u00e1 regular de acordo com a sua estatura).\u00a0<\/span>\u00a0<\/span><\/p>\n

Execu\u00e7\u00e3o: inspire e expire,\u00a0alongando as pernas\u00a0\u00e0\u00a0frente,\u00a0sem descolar os calcanhares um do outro. Inspire voltando as pernas dobradas para a posi\u00e7\u00e3o inicial.<\/span>\u00a0<\/span><\/p>\n

\u00a0\u00a0Dicas:\u00a0mantenha\u00a0o\u00a0sacro apoiado o tempo todo\u00a0durante o movimento.<\/span>\u00a0<\/span>\u00a0<\/span><\/p>\n

\"\" \"\"<\/p>\n

Espero que voc\u00eas tenham gostado desse repert\u00f3rio de exerc\u00edcios. At\u00e9 a pr\u00f3xima!<\/span>\u00a0<\/span><\/p>\n

Fl\u00e1via M\u00f4nica Marques Bispo da Silva
\n<\/b>Second Generation Pilates Teacher by Lolita San Miguel
\n<\/b>Educadora F\u00edsica, e Especialista em Ergonomia e em M\u00e9todo Pilates pela Universidade Gama Filho.
\n<\/b>@flaviamonica_pilates<\/b><\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Hoje vou falar\u00a0um pouquinho\u00a0sobre\u00a0a efic\u00e1cia da terceira roldana no\u00a0equipamento\u00a0Reformer. Esse acess\u00f3rio tem como objetivo facilitar a execu\u00e7\u00e3o dos exerc\u00edcios, permitindo a regulagem autom\u00e1tica de acordo com a estatura do aluno. Traz tamb\u00e9m facilidades no dia a dia do instrutor de Pilates, n\u00e3o havendo a necessidade de regular e ajustar a corda para cada cliente, pois […]<\/p>\n","protected":false},"author":2,"featured_media":111115,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[88],"tags":[96,97,98,99,100,101,102,103,104,105,106,107,108,109,95,110,111,112,113,114,115,116,73,117,118,119,120,121,122,123,124,125,126,127,128,129,130,131,132,133,134,135],"class_list":["post-73607","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-de-pilates","tag-estudio","tag-manutencao","tag-metalife","tag-metalifepilates","tag-pilates-manutencao-manutencaopilates-equipamentos-equipamentosdepilates","tag-treinodepilates","tag-alongamentos-pilates","tag-aparelhos-de-pilates","tag-aulas-de-pilates","tag-beneficios-do-pilates","tag-blog-de-pilates","tag-core-strength","tag-equilibrio-corporal","tag-equipamentos-de-pilates","tag-esportes","tag-exercicios-de-pilates","tag-exercicios-de-pilates-para-costas","tag-flexibilidade-e-pilates","tag-investir-em-pilates","tag-metalife-pilates","tag-movimentos-de-pilates","tag-negocio","tag-pilates","tag-pilates-contemporaneo","tag-pilates-de-alta-intensidade","tag-pilates-e-bem-estar","tag-pilates-e-condicionamento-fisico","tag-pilates-e-fortalecimento-muscular","tag-pilates-e-postura","tag-pilates-e-saude-mental","tag-pilates-em-casa","tag-pilates-para-coluna","tag-pilates-para-gestantes","tag-pilates-para-idosos","tag-pilates-para-iniciantes","tag-pilates-para-reabilitacao","tag-pilates-solo","tag-postura-correta","tag-respiracao-em-pilates","tag-saude-da-mulher","tag-tecnicas-de-pilates","tag-treinamento-funcional"],"acf":[],"yoast_head":"\nA efic\u00e1cia da\u00a0terceira\u00a0roldana: 3 exerc\u00edcios\u00a0 - Metalife<\/title>\n<meta name=\"description\" content=\"Hoje vou falar\u00a0um pouquinho\u00a0sobre\u00a0a efic\u00e1cia da terceira roldana no\u00a0equipamento\u00a0Reformer. Este acess\u00f3rio...\" \/>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A efic\u00e1cia da\u00a0terceira\u00a0roldana: 3 exerc\u00edcios\u00a0 - Metalife\" \/>\n<meta property=\"og:description\" content=\"Hoje vou falar\u00a0um pouquinho\u00a0sobre\u00a0a efic\u00e1cia da terceira roldana no\u00a0equipamento\u00a0Reformer. 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