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A collage of people performing various exercises in a gym, including squats, lunges, ab rolls, and mobility drills, with labels for each exercise.

A collage of people performing various exercises in a gym, including squats, lunges, ab rolls, and mobility drills, with labels for each exercise.

Aquecimento e mobilidade Mobilidade de anca, ombro e tornozelo Exercícios com elásticos para rotadores internos e externos Ativação Elevação frontal com halteres Leg curl com bola Core AB Roller Pallof Press Pliometria Medicine Ball Throw‑Down Medicine Ball Chest Pass Parte principal (força) Agachamento Deadlift Lunge Supino com halteres Remada com halteres Curl bíceps Método 5 séries × 6 repetições ~80% 1RM Descanso: 60–90 segundos Tempo: 2–4 s excêntrica / 1–3 s concêntrica Mehr sehen

#fitness #gym #exercise

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