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2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/pt/exercicios/musculo/ombros 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/ejercicios/musculo/cuadriceps 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/en/exercises/muscle/quadriceps 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/pt/exercicios/musculo/quadriceps 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/ejercicios/musculo/abdominales 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/en/exercises/muscle/abs 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/pt/exercicios/musculo/abdomen 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/ejercicios/musculo/gluteos 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/en/exercises/muscle/glutes 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/pt/exercicios/musculo/gluteos 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/ejercicios/musculo/pecho 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/en/exercises/muscle/chest 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/pt/exercicios/musculo/peitoral 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/ejercicios/musculo/isquiotibiales 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/en/exercises/muscle/hamstrings 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/pt/exercicios/musculo/posteriores-de-coxa 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/ejercicios/musculo/triceps 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/en/exercises/muscle/triceps 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/pt/exercicios/musculo/triceps 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/ejercicios/musculo/biceps 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/en/exercises/muscle/biceps 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/pt/exercicios/musculo/biceps 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/ejercicios/musculo/gemelos 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/en/exercises/muscle/calves 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/pt/exercicios/musculo/panturrilhas 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/ejercicios/musculo/antebrazos 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/en/exercises/muscle/forearms 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/pt/exercicios/musculo/antebracos 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/ejercicios/musculo/aductores 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/en/exercises/muscle/adductors 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/pt/exercicios/musculo/adutores 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/ejercicios/musculo/abductores 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/en/exercises/muscle/abductors 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/pt/exercicios/musculo/abdutores 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/ejercicios/equipo/peso-corporal 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/en/exercises/equipment/bodyweight 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/pt/exercicios/equipamento/peso-corporal 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/ejercicios/equipo/mancuernas 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/en/exercises/equipment/dumbbell 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/pt/exercicios/equipamento/halteres 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/ejercicios/equipo/barra 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/en/exercises/equipment/barbell 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/pt/exercicios/equipamento/barra 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/ejercicios/equipo/polea 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/en/exercises/equipment/cable 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/pt/exercicios/equipamento/polia 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/ejercicios/equipo/maquina 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/en/exercises/equipment/machine 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/pt/exercicios/equipamento/maquina 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/ejercicios/equipo/kettlebell 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/en/exercises/equipment/kettlebell 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/pt/exercicios/equipamento/kettlebell 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/ejercicios/equipo/banda-elastica 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/en/exercises/equipment/resistance-band 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/pt/exercicios/equipamento/elastico 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/ejercicios/equipo/multipower 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/en/exercises/equipment/smith-machine 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/pt/exercicios/equipamento/smith 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/ejercicios/equipo/barra-de-dominadas 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/en/exercises/equipment/pull-up-bar 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/pt/exercicios/equipamento/barra-fixa 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/ejercicios/equipo/trx 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/en/exercises/equipment/trx 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/pt/exercicios/equipamento/trx 2026-08-16T00:00:00.000Z weekly 0.7 https://kaizer.app/ejercicios/21s-con-barra 21s con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b3f397b8-0ee2-40ed-886b-41e4e99c7bb9.jpg Sujetá una barra con agarre supino al ancho de hombros. Hacé 7 repeticiones desde abajo hasta la mitad. Luego 7 desde la mitad hasta arriba. Terminá con 7 repeticiones completas. Mantené los codos estables y no uses impulso. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b3f397b8-0ee2-40ed-886b-41e4e99c7bb9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/21s-con-barra Barbell 21s https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b3f397b8-0ee2-40ed-886b-41e4e99c7bb9.jpg Hold a barbell with an underhand grip, hands shoulder-width apart. Start with 7 partial reps from the bottom to halfway up. Next, do 7 reps from halfway to the top. Finish with 7 full-range curls. Keep your elbows stable and avoid using momentum. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b3f397b8-0ee2-40ed-886b-41e4e99c7bb9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/21s-con-barra Rosca 21 com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b3f397b8-0ee2-40ed-886b-41e4e99c7bb9.jpg Segure a barra com pegada supinada, mãos na largura dos ombros. Comece com 7 repetições parciais da parte baixa até a metade. Em seguida, faça 7 repetições da metade até o topo. Finalize com 7 roscas em amplitude completa. Mantenha os cotovelos estáveis e evite usar impulso. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b3f397b8-0ee2-40ed-886b-41e4e99c7bb9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/21s-con-mancuernas 21s con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c02fddb4-a1aa-4f3c-b819-7e00144669bb.jpg Parate con una mancuerna en cada mano, palmas hacia arriba. Hacé 7 repeticiones desde abajo hasta la mitad, 7 desde la mitad hasta arriba y 7 completas. Controlá cada fase manteniendo los codos pegados al torso. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c02fddb4-a1aa-4f3c-b819-7e00144669bb.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/21s-con-mancuernas Dumbbell 21s https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c02fddb4-a1aa-4f3c-b819-7e00144669bb.jpg Stand with dumbbells in each hand, palms up. Perform 7 reps from the bottom to halfway, then 7 from halfway to the top, and finally 7 full-range curls. Control each phase, keeping your elbows fixed to your sides. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c02fddb4-a1aa-4f3c-b819-7e00144669bb.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/21s-con-mancuernas Rosca 21 com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c02fddb4-a1aa-4f3c-b819-7e00144669bb.jpg Fique em pé com halteres em cada mão, palmas para cima. Faça 7 repetições da parte baixa até a metade, depois 7 da metade até o topo e, por fim, 7 roscas em amplitude completa. Controle cada fase mantendo os cotovelos fixos ao lado do corpo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c02fddb4-a1aa-4f3c-b819-7e00144669bb.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/a-skip A-skip https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1b067a71-fa81-4099-8280-5cf53a742f55.jpg Avanzá saltando, llevando una rodilla hacia arriba a la altura de la cadera mientras el brazo opuesto sube coordinado. Cuando la pierna elevada baja, llevá el pie de vuelta al piso debajo de la cadera con el tobillo en dorsiflexión. Alterná las piernas de forma rítmica con un pequeño rebote en el pie de apoyo, manteniendo el torso erguido. Concentrate en contactos rápidos con el piso y una llevada de rodilla nítida más que en avanzar distancia. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1b067a71-fa81-4099-8280-5cf53a742f55.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/a-skip A-Skip https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1b067a71-fa81-4099-8280-5cf53a742f55.jpg Skip forward driving one knee up to hip height while the opposite arm swings up in coordination. As the lifted leg comes down, snap the foot back to the ground beneath your hips with a dorsiflexed ankle. Alternate legs rhythmically with a slight bounce on the supporting foot, staying tall through your torso. Focus on quick ground contacts and crisp knee drive rather than covering distance. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1b067a71-fa81-4099-8280-5cf53a742f55.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/a-skip A-Skip https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1b067a71-fa81-4099-8280-5cf53a742f55.jpg Avance saltitando, elevando um joelho até a altura do quadril enquanto o braço oposto sobe coordenado. Quando a perna elevada desce, leve o pé de volta ao chão sob o quadril com o tornozelo em dorsiflexão. Alterne as pernas de forma rítmica com um leve rebote no pé de apoio, mantendo o tronco ereto. Foque em contatos rápidos com o solo e numa elevação de joelho precisa em vez de avançar distância. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1b067a71-fa81-4099-8280-5cf53a742f55.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/abdominales-con-pelota-medicinal Abdominales con pelota medicinal https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/87f0562b-f64b-4e48-93a2-d5019cc1d9dc.jpg Acostate boca arriba con las rodillas flexionadas y los pies apoyados en el piso, sosteniendo una pelota medicinal contra el pecho o extendida sobre la cabeza. Activá el abdomen y elevá el torso manteniendo la pelota cerca del cuerpo. Bajá con control y sostené la tensión en los abdominales durante toda la serie. https://storage.googleapis.com/kaizer-public-media/exercises/videos/87f0562b-f64b-4e48-93a2-d5019cc1d9dc.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/abdominales-con-pelota-medicinal Medicine Ball Crunch https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/87f0562b-f64b-4e48-93a2-d5019cc1d9dc.jpg Lie on your back with knees bent and feet flat on the floor, holding a medicine ball against your chest or extended overhead. Engage your core and curl your torso up, keeping the ball close to your body. Lower with control, maintaining tension on the abs throughout the set. https://storage.googleapis.com/kaizer-public-media/exercises/videos/87f0562b-f64b-4e48-93a2-d5019cc1d9dc.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/abdominales-con-pelota-medicinal Abdominal com bola medicinal https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/87f0562b-f64b-4e48-93a2-d5019cc1d9dc.jpg Deite-se de costas com os joelhos dobrados e os pés apoiados no chão, segurando uma bola medicinal contra o peito ou estendida acima da cabeça. Ative o core e eleve o tronco mantendo a bola próxima ao corpo. Desça com controle e mantenha a tensão nos abdominais durante toda a série. https://storage.googleapis.com/kaizer-public-media/exercises/videos/87f0562b-f64b-4e48-93a2-d5019cc1d9dc.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/abduccion-de-cadera-tumbado-de-lado Abducción de cadera tumbado de lado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/76f5d710-2d8f-473d-8559-4d2c041dfe6d.jpg Acostate de costado con las piernas estiradas y apiladas, apoyando la cabeza en el brazo de abajo. Contraé el core, mantené la pierna de arriba estirada y levantala lo más alto posible sin rotar la pelvis. Pausá arriba y bajá controlando. Sin impulso y sin rotar la cadera. Hacé todas las reps de un lado antes de cambiar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/76f5d710-2d8f-473d-8559-4d2c041dfe6d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/abduccion-de-cadera-tumbado-de-lado Side-Lying Hip Abduction https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/76f5d710-2d8f-473d-8559-4d2c041dfe6d.jpg Lie on your side with your legs stacked and stretched out straight, supporting your head with your bottom arm. Brace your core, keep the top leg straight, and lift it as high as possible without rotating the pelvis. Pause at the top and lower under control. Keep the movement clean — no momentum or hip rotation. Complete all reps on one side before switching. https://storage.googleapis.com/kaizer-public-media/exercises/videos/76f5d710-2d8f-473d-8559-4d2c041dfe6d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/abduccion-de-cadera-tumbado-de-lado Abdução de quadril deitado de lado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/76f5d710-2d8f-473d-8559-4d2c041dfe6d.jpg Deite-se de lado com as pernas estendidas e empilhadas, apoiando a cabeça no braço de baixo. Contraia o core, mantenha a perna de cima estendida e eleve-a o mais alto possível sem girar a pelve. Pause no topo e desça controlando. Sem impulso e sem rotação do quadril. Faça todas as repetições de um lado antes de trocar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/76f5d710-2d8f-473d-8559-4d2c041dfe6d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/abducciones-de-cadera-con-banda-elastica Abducciones de cadera con banda elástica https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/38e5594f-1ea5-4472-b10d-89a36930eda7.jpg Anclá una banda de resistencia a un punto bajo de un rack y pasá el otro extremo por el tobillo de la pierna más alejada del anclaje. Parate de costado al rack, sosteniéndote para el equilibrio. Con el torso erguido y la rodilla levemente flexionada, elevá la pierna hacia afuera contra la tensión y bajá con control. Completá las reps y cambiá de lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/38e5594f-1ea5-4472-b10d-89a36930eda7.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/abducciones-de-cadera-con-banda-elastica Banded Hip Abductions https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/38e5594f-1ea5-4472-b10d-89a36930eda7.jpg Anchor a resistance band to a low point on a rack and loop the other end around the ankle of your outside leg. Stand sideways to the anchor, holding the rack for balance. Keeping your torso upright and knee slightly bent, lift your working leg out to the side against the band tension, then lower with control. Complete reps and switch sides. https://storage.googleapis.com/kaizer-public-media/exercises/videos/38e5594f-1ea5-4472-b10d-89a36930eda7.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/abducciones-de-cadera-con-banda-elastica Abdução de quadril com faixa elástica https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/38e5594f-1ea5-4472-b10d-89a36930eda7.jpg Ancore uma faixa elástica em um ponto baixo do rack e passe a outra extremidade pelo tornozelo da perna mais distante da âncora. Fique em pé de lado para o rack, segurando-o para equilíbrio. Com o tronco ereto e o joelho levemente flexionado, eleve a perna para fora contra a tensão e desça com controle. Complete as repetições e troque de lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/38e5594f-1ea5-4472-b10d-89a36930eda7.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/abducciones-de-cadera-en-maquina Abducciones de cadera en máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/984a8c40-ba98-44a8-8549-818dea854a8b.jpg Sentate en la máquina de abducción de cadera con la espalda apoyada, rodillas a ~90° y las almohadillas por encima de las rodillas. Ajustá el asiento para alinear el eje de la máquina con tus caderas. Activá el core, sujetá las manijas y mantené los pies apoyados (podés abrir levemente las puntas). Empujá las rodillas hacia afuera hasta un rango cómodo sin inclinar el tronco ni arquear la espalda. Pausá un instante con la pelvis nivelada y volvé lento hasta que las almohadillas apenas se toquen, sin apoyar el stack. Mové desde la cadera (no desde los pies), mantené rodillas y puntas alineadas; exhalá al abrir e inhalá al volver. https://storage.googleapis.com/kaizer-public-media/exercises/videos/984a8c40-ba98-44a8-8549-818dea854a8b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/abducciones-de-cadera-en-maquina Machine Hip Abductions https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/984a8c40-ba98-44a8-8549-818dea854a8b.jpg Sit on the hip abduction machine with your back against the pad, knees bent ~90°, and pads positioned just above the knees. Adjust the seat so the machine’s pivot lines up with your hips. Brace your core, grip the handles, and keep feet flat (slight toe-out is fine). Press your knees outward until you reach a comfortable end range without leaning or arching your back. Pause briefly, keep the pelvis level, then return slowly until the pads just touch—don’t let the weight stack rest. Move from the hips (not the feet), keep knees and toes aligned, exhale as you open and inhale as you return. https://storage.googleapis.com/kaizer-public-media/exercises/videos/984a8c40-ba98-44a8-8549-818dea854a8b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/abducciones-de-cadera-en-maquina Abdução de quadril na máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/984a8c40-ba98-44a8-8549-818dea854a8b.jpg Sente-se na máquina de abdução de quadril com as costas apoiadas, joelhos dobrados em cerca de 90 graus e as almofadas posicionadas logo acima dos joelhos. Ajuste o assento para que o eixo da máquina fique alinhado com os quadris. Contraia o core, segure as alças e mantenha os pés apoiados (uma leve abertura das pontas é ok). Empurre os joelhos para fora até um fim de amplitude confortável sem inclinar o tronco ou arquear as costas. Faça uma pausa breve, mantenha a pelve nivelada e retorne lentamente até as almofadas quase encostarem, sem deixar a carga descansar. Inicie o movimento pelo quadril e mantenha joelhos e pés alinhados. Expire ao abrir e inspire ao retornar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/984a8c40-ba98-44a8-8549-818dea854a8b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/abducciones-de-cadera-en-polea Abducciones de cadera en polea https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/bf28daef-85d4-43b9-a20d-44918f3b34b8.jpg Enganchá una tobillera a una polea baja y ajustala en el tobillo de la pierna más alejada de la torre. Parate de costado, sosteniéndote para el equilibrio con el torso erguido y la rodilla levemente flexionada. Elevá la pierna hacia afuera contra la tensión del cable y bajá con control. Completá las reps y cambiá de lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/bf28daef-85d4-43b9-a20d-44918f3b34b8.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/abducciones-de-cadera-en-polea Cable Hip Abductions https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/bf28daef-85d4-43b9-a20d-44918f3b34b8.jpg Attach an ankle strap to a low pulley and secure it to the ankle of your outside leg. Stand sideways to the tower, holding it for balance with your torso upright and knee slightly bent. Lift the working leg out to the side against the cable tension, then lower with control. Complete reps and switch sides. https://storage.googleapis.com/kaizer-public-media/exercises/videos/bf28daef-85d4-43b9-a20d-44918f3b34b8.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/abducciones-de-cadera-en-polea Abdução de quadril na polia https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/bf28daef-85d4-43b9-a20d-44918f3b34b8.jpg Prenda uma tornozeleira a uma polia baixa e ajuste no tornozelo da perna mais distante da torre. Fique em pé de lado, segurando-se para equilíbrio com o tronco ereto e o joelho levemente flexionado. Eleve a perna para fora contra a tensão do cabo e desça com controle. Complete as repetições e troque de lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/bf28daef-85d4-43b9-a20d-44918f3b34b8.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/abrazo-de-rodillas-caminando Abrazo de rodillas caminando https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c89bae7b-1957-4fa3-a95c-14ad8f5fbd09.jpg Parate derecho y da un paso adelante, después llevá una rodilla hacia el pecho y abrazá la canilla con las dos manos. Tirá suavemente de la rodilla mientras te elevás sobre la punta del pie de apoyo, sintiendo el estiramiento en el glúteo y el flexor de cadera. Soltá la pierna, da un paso adelante y repetí del lado opuesto, caminando de forma fluida. Mantené el pecho erguido y evitá redondear la espalda al tirar de cada rodilla. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c89bae7b-1957-4fa3-a95c-14ad8f5fbd09.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/abrazo-de-rodillas-caminando Walking Knee Hugs https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c89bae7b-1957-4fa3-a95c-14ad8f5fbd09.jpg Stand tall and take a step forward, then draw one knee up toward your chest and hug your shin with both hands. Pull the knee in gently while rising onto the toes of your standing leg, feeling a stretch through the glute and hip flexor. Release the leg, step forward, and repeat on the opposite side, walking smoothly down the floor. Keep your chest upright and avoid rounding your back as you pull each knee in. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c89bae7b-1957-4fa3-a95c-14ad8f5fbd09.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/abrazo-de-rodillas-caminando Abraço de joelho caminhando https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c89bae7b-1957-4fa3-a95c-14ad8f5fbd09.jpg Fique em pé e dê um passo à frente, depois puxe um joelho em direção ao peito e abrace a canela com as duas mãos. Puxe o joelho suavemente enquanto se eleva na ponta do pé de apoio, sentindo o alongamento no glúteo e no flexor do quadril. Solte a perna, dê um passo à frente e repita do lado oposto, caminhando de forma fluida. Mantenha o peito ereto e evite arredondar as costas ao puxar cada joelho. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c89bae7b-1957-4fa3-a95c-14ad8f5fbd09.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/aduccion-copenhague Aducción Copenhague https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/58792424-6e0c-4804-b35d-738949c6384f.jpg Ubicate en plancha lateral con el antebrazo en el piso y apoyá la cara interna del pie o la canilla de arriba sobre un banco o cajón. Dejá colgar la pierna de abajo por debajo del banco con la cadera alineada y el cuerpo en línea recta. Empujá con la pierna de arriba para subir la cadera y la pierna de abajo hacia el banco, apretando fuerte la cara interna del muslo. Bajá controlado hasta que la cadera baje apenas, y repetí las reps antes de cambiar de lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/58792424-6e0c-4804-b35d-738949c6384f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/aduccion-copenhague Copenhagen Adduction https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/58792424-6e0c-4804-b35d-738949c6384f.jpg Set up in a side plank with your forearm on the floor and place the inside of your top foot or shin on a bench or box. Let your bottom leg hang below the bench with your hips stacked and body in a straight line. Drive through the top leg to lift your hips and bottom leg up toward the bench, squeezing the inner thigh hard. Lower under control until your hip lightly dips, then repeat for reps before switching sides. https://storage.googleapis.com/kaizer-public-media/exercises/videos/58792424-6e0c-4804-b35d-738949c6384f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/aduccion-copenhague Adução de Copenhague https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/58792424-6e0c-4804-b35d-738949c6384f.jpg Posicione-se em prancha lateral com o antebraço no chão e apoie a parte interna do pé ou da canela de cima sobre um banco ou caixote. Deixe a perna de baixo pendurada abaixo do banco com o quadril alinhado e o corpo em linha reta. Empurre com a perna de cima para elevar o quadril e a perna de baixo em direção ao banco, contraindo forte a parte interna da coxa. Desça sob controle até o quadril descer levemente, e repita as repetições antes de trocar de lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/58792424-6e0c-4804-b35d-738949c6384f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/aduccion-de-cadera-de-pie-en-polea Aducción de cadera de pie en polea https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/749983c7-b10c-419e-9cdd-5907b3dbce21.jpg Colocá una tobillera en una polea baja y ajustala alrededor del tobillo que vas a trabajar. Parate de costado a la máquina con la pierna que trabaja del lado más alejado de la torre y agarrate del marco para mantener el equilibrio. Con el torso erguido y el abdomen firme, llevá la pierna cruzando por delante del cuerpo hacia la línea media. Controlá la vuelta mientras el cable lleva la pierna otra vez hacia afuera, manteniendo la tensión en los aductores todo el tiempo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/749983c7-b10c-419e-9cdd-5907b3dbce21.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/aduccion-de-cadera-de-pie-en-polea Cable Standing Hip Adduction https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/749983c7-b10c-419e-9cdd-5907b3dbce21.jpg Attach an ankle cuff to a low cable pulley and fasten it around your working ankle. Stand side-on to the machine with the working leg furthest from the stack and grab the frame for balance. Keeping your torso upright and core braced, pull the working leg across the front of your body toward the midline. Control the return as the cable draws the leg back out, keeping tension on the adductors throughout. https://storage.googleapis.com/kaizer-public-media/exercises/videos/749983c7-b10c-419e-9cdd-5907b3dbce21.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/aduccion-de-cadera-de-pie-en-polea Adução de quadril em pé no cabo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/749983c7-b10c-419e-9cdd-5907b3dbce21.jpg Coloque uma caneleira em uma polia baixa e prenda-a no tornozelo da perna que vai trabalhar. Fique de lado para a máquina com a perna de trabalho no lado mais distante da pilha e segure a estrutura para se equilibrar. Com o tronco ereto e o abdômen firme, puxe a perna de trabalho cruzando pela frente do corpo em direção à linha média. Controle a volta enquanto o cabo leva a perna de volta para fora, mantendo a tensão nos adutores o tempo todo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/749983c7-b10c-419e-9cdd-5907b3dbce21.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/aducciones-en-maquina Aducciones en máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b6575750-f8c7-4d2a-8d6b-413a577a55ae.jpg Sentate en la máquina de aducción con la espalda apoyada contra el respaldo y las piernas posicionadas en la parte externa de las almohadillas. Seleccioná el peso y agarrá las manijas para estabilidad. Apretá los muslos internos para juntar las almohadillas de forma controlada. Mantené brevemente la posición cerrada, luego dejá que las almohadillas vuelvan lentamente sin que el peso golpee. Mantené la espalda contra el respaldo y evitá mover las caderas durante el movimiento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b6575750-f8c7-4d2a-8d6b-413a577a55ae.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/aducciones-en-maquina Hip Adduction Machine https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b6575750-f8c7-4d2a-8d6b-413a577a55ae.jpg Sit on the hip adduction machine with your back flat against the pad and your legs positioned on the outside of the knee pads. Select your weight and grip the handles for stability. Squeeze your inner thighs to bring the pads together in a controlled motion. Hold briefly at the fully closed position, then slowly allow the pads to return to the starting position without letting the weight stack slam. Keep your back against the pad and avoid shifting your hips throughout the movement. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b6575750-f8c7-4d2a-8d6b-413a577a55ae.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/aducciones-en-maquina Adução de quadril na máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b6575750-f8c7-4d2a-8d6b-413a577a55ae.jpg Sente-se na máquina de adução com as costas apoiadas no encosto e as pernas posicionadas na parte externa das almofadas. Selecione o peso e segure as alças para estabilidade. Aperte as coxas internas para juntar as almofadas de forma controlada. Mantenha brevemente a posição fechada, depois deixe as almofadas voltarem lentamente sem deixar o peso bater. Mantenha as costas contra o encosto e evite mover os quadris durante o movimento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b6575750-f8c7-4d2a-8d6b-413a577a55ae.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/aperturas-con-banda Aperturas con banda https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0b7bba27-087c-44e2-8e04-8a5c681ef463.jpg Anclá la banda detrás tuyo y sujetá una manija en cada mano. Da un paso adelante para generar tensión. Con codos levemente flexionados, juntá las manos frente al pecho. Volvé lento, manteniendo el control. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0b7bba27-087c-44e2-8e04-8a5c681ef463.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/aperturas-con-banda Banded Chest Fly https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0b7bba27-087c-44e2-8e04-8a5c681ef463.jpg Anchor the band behind you and grab a handle in each hand. Step forward to create tension. With a slight bend in your elbows, bring your hands together in front of your chest. Return slowly, maintaining control. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0b7bba27-087c-44e2-8e04-8a5c681ef463.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/aperturas-con-banda Crucifixo com faixa elástica https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0b7bba27-087c-44e2-8e04-8a5c681ef463.jpg Prenda a faixa atrás de você e segure uma alça em cada mão. Dê um passo à frente para criar tensão. Com leve flexão nos cotovelos, junte as mãos à frente do peito. Retorne lentamente mantendo o controle. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0b7bba27-087c-44e2-8e04-8a5c681ef463.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/aperturas-con-banda-2 Aperturas con banda https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5f9cf9fd-0f02-47ff-a51b-f5f0674b52b5.jpg Sujetá una banda a la altura de los hombros con ambas manos. Separá los brazos hacia los costados hasta que la banda toque el pecho. Pausá y volvé lento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5f9cf9fd-0f02-47ff-a51b-f5f0674b52b5.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/aperturas-con-banda-2 Band Pull-Apart https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5f9cf9fd-0f02-47ff-a51b-f5f0674b52b5.jpg Hold a resistance band at shoulder height with both hands. Pull it apart by moving your arms out to the sides until the band touches your chest. Pause, then return slowly. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5f9cf9fd-0f02-47ff-a51b-f5f0674b52b5.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/aperturas-con-banda-2 Abertura com faixa elástica https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5f9cf9fd-0f02-47ff-a51b-f5f0674b52b5.jpg Segure uma faixa elástica na altura dos ombros com as duas mãos. Abra a faixa levando os braços para os lados até a faixa tocar o peito. Faça uma pausa e depois retorne lentamente. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5f9cf9fd-0f02-47ff-a51b-f5f0674b52b5.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/aperturas-con-mancuernas Aperturas con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d4b3118b-ae65-4532-94dc-01f9fefa1604.jpg Acostate en un banco plano con mancuernas sobre el pecho, palmas enfrentadas. Con codos apenas flexionados, abrí los brazos y bajá las mancuernas hacia los costados. Apretá el pecho para subir las mancuernas. Movimiento lento y controlado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d4b3118b-ae65-4532-94dc-01f9fefa1604.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/aperturas-con-mancuernas Dumbbells Chest Fly https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d4b3118b-ae65-4532-94dc-01f9fefa1604.jpg Lie on a flat bench holding dumbbells above your chest, palms facing each other. With a slight bend in your elbows, open your arms wide, lowering the weights out to your sides. Squeeze your chest to bring the dumbbells back up. Move slow and controlled. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d4b3118b-ae65-4532-94dc-01f9fefa1604.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/aperturas-con-mancuernas Crucifixo com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d4b3118b-ae65-4532-94dc-01f9fefa1604.jpg Deite-se em um banco reto segurando halteres acima do peito, com as palmas voltadas uma para a outra. Com uma leve flexão nos cotovelos, abra os braços e abaixe os pesos para os lados. Contraia o peito para trazer os halteres de volta. Execute de forma lenta e controlada. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d4b3118b-ae65-4532-94dc-01f9fefa1604.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/aperturas-en-maquina Aperturas en máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1bd23302-519b-42ef-9edb-7d45b13616cf.jpg Sentate en la máquina con la espalda apoyada y brazos extendidos. Juntá los agarres en un arco ancho, apretando el pecho. Volvé despacio al inicio, manteniendo la tensión en el pecho. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1bd23302-519b-42ef-9edb-7d45b13616cf.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/aperturas-en-maquina Machine Chest Fly https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1bd23302-519b-42ef-9edb-7d45b13616cf.jpg Sit in the machine with your back against the pad and arms extended. Bring the handles together in a wide arc, squeezing your chest. Slowly return to the starting position, keeping tension on your chest. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1bd23302-519b-42ef-9edb-7d45b13616cf.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/aperturas-en-maquina Crucifixo na máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1bd23302-519b-42ef-9edb-7d45b13616cf.jpg Sente-se na máquina com as costas apoiadas e os braços estendidos. Junte as alças em um arco amplo, contraindo o peito. Retorne lentamente à posição inicial mantendo a tensão no peito. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1bd23302-519b-42ef-9edb-7d45b13616cf.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/aperturas-en-polea-baja Aperturas en polea baja https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a7d2ab2d-cf1c-4f15-841b-138ef84c2e37.jpg Colocá ambas poleas en la posición más baja y agarrá un mango en cada mano. Parate en el centro con un pie levemente adelantado e inclinación leve hacia adelante. Con los codos apenas flexionados, llevá las manos hacia arriba y juntas en un arco hasta que se encuentren a la altura del pecho superior. Apretá el pecho arriba y bajá lento por el mismo camino. Concentrate en sentir el estiramiento en el pecho superior al bajar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a7d2ab2d-cf1c-4f15-841b-138ef84c2e37.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/aperturas-en-polea-baja Low-to-High Cable Fly https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a7d2ab2d-cf1c-4f15-841b-138ef84c2e37.jpg Set both pulleys to the lowest position and grip a handle in each hand. Stand in the center with one foot slightly forward and a slight forward lean. With a slight bend in your elbows, bring your hands upward and together in an arc until they meet at upper chest height. Squeeze your chest at the top, then lower slowly along the same path. Focus on feeling the stretch in your upper chest at the bottom of each rep. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a7d2ab2d-cf1c-4f15-841b-138ef84c2e37.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/aperturas-en-polea-baja Crucifixo no cabo baixo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a7d2ab2d-cf1c-4f15-841b-138ef84c2e37.jpg Coloque ambas as polias na posição mais baixa e segure um pegador em cada mão. Fique em pé no centro com um pé levemente à frente e uma leve inclinação para a frente. Com os cotovelos levemente flexionados, leve as mãos para cima e juntas em um arco até se encontrarem na altura do peito superior. Aperte o peito no topo e desça lentamente pelo mesmo caminho. Concentre-se em sentir o alongamento no peito superior na descida. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a7d2ab2d-cf1c-4f15-841b-138ef84c2e37.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/aperturas-inclinadas-con-mancuernas Aperturas inclinadas con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a9ad73f9-afa9-4385-ac01-39efa9e979ef.jpg Acostate en un banco inclinado con una mancuerna en cada mano. Bajá los brazos hacia los costados sintiendo el estiramiento en el pecho, y volvé a unirlos. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a9ad73f9-afa9-4385-ac01-39efa9e979ef.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/aperturas-inclinadas-con-mancuernas Dumbbell Incline Fly https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a9ad73f9-afa9-4385-ac01-39efa9e979ef.jpg Lie on an incline bench with a dumbbell in each hand. Lower your arms out wide, feeling a stretch in your chest, then bring them back together. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a9ad73f9-afa9-4385-ac01-39efa9e979ef.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/aperturas-inclinadas-con-mancuernas Crucifixo inclinado com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a9ad73f9-afa9-4385-ac01-39efa9e979ef.jpg Deite-se em um banco inclinado com um halter em cada mão. Abaixe os braços bem abertos, sentindo o alongamento no peito, e depois traga-os de volta juntando. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a9ad73f9-afa9-4385-ac01-39efa9e979ef.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/arranque-con-kettlebell-a-un-brazo Arranque con kettlebell a un brazo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/05d75d5e-6632-4a0d-96ee-9d7f50554a70.jpg Empezá con la kettlebell en el piso entre los pies y bajá en bisagra para agarrar el asa con una mano. Extendé de forma explosiva la cadera y las rodillas para subir la pesa en línea recta y pegada al cuerpo. Cuando llega a la altura del pecho, atravesá la mano y dejá que la kettlebell ruede sobre el antebrazo mientras estirás el brazo arriba de la cabeza, terminando con el codo bloqueado. Bajá controlando hasta el rack y luego al piso, y completá todas las repeticiones de un lado antes de cambiar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/05d75d5e-6632-4a0d-96ee-9d7f50554a70.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/arranque-con-kettlebell-a-un-brazo Kettlebell Single-Arm Snatch https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/05d75d5e-6632-4a0d-96ee-9d7f50554a70.jpg Start with the kettlebell on the floor between your feet and hinge down to grip the handle with one hand. Explosively extend your hips and knees to pull the bell upward in a straight line close to your body. As it reaches chest height, punch your hand through and around the bell so it lands softly locked out overhead with the arm straight. Lower it back to the start in one controlled motion and repeat, then switch arms. https://storage.googleapis.com/kaizer-public-media/exercises/videos/05d75d5e-6632-4a0d-96ee-9d7f50554a70.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/arranque-con-kettlebell-a-un-brazo Arranco com kettlebell a um braço https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/05d75d5e-6632-4a0d-96ee-9d7f50554a70.jpg Comece com o kettlebell no chão entre os pés e desça em dobradiça para segurar a alça com uma mão. Estenda de forma explosiva quadris e joelhos para puxar o peso em linha reta colado ao corpo. Quando chegar à altura do peito, atravesse a mão por dentro e ao redor do peso para que termine travado acima da cabeça com o braço esticado. Desça de volta ao início em um movimento controlado e repita, depois troque de braço. https://storage.googleapis.com/kaizer-public-media/exercises/videos/05d75d5e-6632-4a0d-96ee-9d7f50554a70.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/arrastre-de-trineo Arrastre de trineo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8b2266e1-8f50-4dcb-8d45-e558ea4b6441.jpg Cargá el trineo con discos y enganchá un arnés o agarrá las correas con cada mano. Inclinás el torso hacia adelante, activás el core y empujás con las piernas para arrastrar el trineo por el piso. Hacé pasos cortos y potentes, manteniendo tensión constante en la correa y la cadera baja. Caminá una distancia fija y después reseteá para la próxima serie. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8b2266e1-8f50-4dcb-8d45-e558ea4b6441.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/arrastre-de-trineo Sled Drag https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8b2266e1-8f50-4dcb-8d45-e558ea4b6441.jpg Load a sled with weight plates and attach a harness or hold the straps in each hand. Lean your torso forward, brace your core, and drive through your legs to pull the sled across the floor. Take short powerful steps, keeping constant tension on the strap and your hips low. Walk a set distance, then reset for the next bout. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8b2266e1-8f50-4dcb-8d45-e558ea4b6441.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/arrastre-de-trineo Arrasto de trenó https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8b2266e1-8f50-4dcb-8d45-e558ea4b6441.jpg Carregue o trenó com anilhas e prenda um cinto ou segure as alças em cada mão. Incline o tronco para frente, contraia o core e empurre com as pernas para arrastar o trenó pelo chão. Dê passos curtos e potentes, mantendo tensão constante na alça e o quadril baixo. Caminhe uma distância fixa e depois recomece para a próxima série. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8b2266e1-8f50-4dcb-8d45-e558ea4b6441.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/balanceo-de-piernas Balanceo de piernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a212c30a-936b-4fc8-ae6e-c2fe12088064.jpg Parate derecho al lado de una pared o rack y agarrate ligero para mantener el equilibrio. Pasá el peso a una pierna y dejá que la otra balancee libre, primero hacia adelante y atrás en un rango cómodo, después cambiá a balanceos de lado a lado cruzando el cuerpo. Mantené el torso erguido y el core firme para que el movimiento salga de la cadera y no de arquear la espalda. Aumentá el rango de a poco y completá las repes de una pierna antes de cambiar de lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a212c30a-936b-4fc8-ae6e-c2fe12088064.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/balanceo-de-piernas Leg Swings https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a212c30a-936b-4fc8-ae6e-c2fe12088064.jpg Stand tall next to a wall or rack and hold it lightly for balance. Shift your weight onto one leg and let the other leg swing freely, first forward and back through a comfortable range, then switch to side-to-side swings across your body. Keep your torso upright and your core braced so the motion comes from the hip, not from arching your back. Build the range of motion gradually and complete the reps on one leg before switching sides. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a212c30a-936b-4fc8-ae6e-c2fe12088064.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/balanceo-de-piernas Balanço de Pernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a212c30a-936b-4fc8-ae6e-c2fe12088064.jpg Fique em pé ao lado de uma parede ou rack e segure levemente para manter o equilíbrio. Transfira o peso para uma perna e deixe a outra balançar livremente, primeiro para frente e para trás em uma amplitude confortável, depois mude para balanços laterais cruzando o corpo. Mantenha o tronco ereto e o core firme para que o movimento venha do quadril e não de arquear a coluna. Aumente a amplitude aos poucos e complete as repetições de uma perna antes de trocar de lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a212c30a-936b-4fc8-ae6e-c2fe12088064.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/banca-inclinada-en-smith Banca inclinada en Smith https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/768ada36-8f0e-4a18-9085-600873c118d0.jpg Colocá un banco regulable bajo la barra del Smith con una inclinación de 30 a 45 grados. Acostate y agarrá la barra un poco más ancho que los hombros. Sacá del soporte y bajá la barra hasta la parte alta del pecho controlando. Empujá hacia arriba siguiendo el carril fijo hasta extender los brazos sin trabar los codos. El recorrido fijo permite concentrarte en empujar sin estabilizar la barra. https://storage.googleapis.com/kaizer-public-media/exercises/videos/768ada36-8f0e-4a18-9085-600873c118d0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/banca-inclinada-en-smith Smith Machine Incline Bench Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/768ada36-8f0e-4a18-9085-600873c118d0.jpg Set an adjustable bench under the Smith bar at roughly a 30 to 45 degree incline. Lie back and grip the bar slightly wider than shoulder width. Unrack and lower the bar to your upper chest with control. Press it back up in the bar's locked path until arms are extended without snapping the elbows. The fixed path lets you focus on pure pressing without stabilizing the bar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/768ada36-8f0e-4a18-9085-600873c118d0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/banca-inclinada-en-smith Supino inclinado na máquina Smith https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/768ada36-8f0e-4a18-9085-600873c118d0.jpg Posicione um banco regulável sob a barra do Smith em inclinação de 30 a 45 graus. Deite-se e segure a barra um pouco mais larga que os ombros. Tire do suporte e desça a barra até a parte alta do peito controlando. Empurre para cima seguindo o trilho fixo até estender os braços sem travar os cotovelos. O trajeto fixo permite focar no empurrão sem estabilizar a barra. https://storage.googleapis.com/kaizer-public-media/exercises/videos/768ada36-8f0e-4a18-9085-600873c118d0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/bicho-muerto Bicho Muerto https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/bfca961f-5ddf-406c-ba8d-d212aae78b0e.jpg Acostado boca arriba, levantá brazos hacia el techo y flexioná las piernas a 90°. Activá el abdomen para mantener la zona lumbar pegada al piso. Extendé un brazo y la pierna contraria hacia el suelo sin que la cadera gire. https://storage.googleapis.com/kaizer-public-media/exercises/videos/bfca961f-5ddf-406c-ba8d-d212aae78b0e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/bicho-muerto Dead Bug https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/bfca961f-5ddf-406c-ba8d-d212aae78b0e.jpg Lie on your back with your arms reaching up and your legs bent at 90°. Brace your core to keep your lower back gently pressed into the floor. Extend one arm and the opposite leg toward the ground without letting your hips rotate. Return to the start and repeat on the other side. Builds control, coordination, and stability with minimal stress on the lower back. https://storage.googleapis.com/kaizer-public-media/exercises/videos/bfca961f-5ddf-406c-ba8d-d212aae78b0e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/bicho-muerto Inseto morto https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/bfca961f-5ddf-406c-ba8d-d212aae78b0e.jpg Deite-se de costas com os braços apontando para cima e as pernas dobradas a 90 graus. Contraia o core para manter a lombar levemente pressionada no chão. Estenda um braço e a perna oposta em direção ao chão sem deixar o quadril girar. Volte ao início e repita do outro lado. Desenvolve controle, coordenação e estabilidade com baixo estresse na lombar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/bfca961f-5ddf-406c-ba8d-d212aae78b0e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/bicho-muerto-en-pelota-de-estabilidad Bicho muerto en pelota de estabilidad https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/410ff951-a38e-4914-90e2-23d5abc45937.jpg Acostate boca arriba y sostené una pelota de estabilidad arriba, presionándola entre las manos y las rodillas con cadera y rodillas flexionadas a 90 grados. Activá el abdomen para pegar la zona lumbar al piso y después estirá lentamente un brazo y la pierna opuesta mientras la otra mano y rodilla mantienen una leve presión sobre la pelota. Movete solo hasta donde puedas sin que se arquee la lumbar, después volvé y cambiá de lado. Mantené la respiración pareja y la presión sobre la pelota constante para que el core siga activo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/410ff951-a38e-4914-90e2-23d5abc45937.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/bicho-muerto-en-pelota-de-estabilidad Stability Ball Dead Bug https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/410ff951-a38e-4914-90e2-23d5abc45937.jpg Lie on your back and hold a stability ball overhead, pressing it between your hands and your knees with hips and knees bent to 90 degrees. Brace your core to flatten your lower back into the floor, then slowly extend one opposite arm and leg away while the other hand and knee keep light pressure on the ball. Move only as far as you can without your lower back arching, then return and switch sides. Keep your breathing steady and the ball pressure constant to keep the core engaged. https://storage.googleapis.com/kaizer-public-media/exercises/videos/410ff951-a38e-4914-90e2-23d5abc45937.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/bicho-muerto-en-pelota-de-estabilidad Dead bug com bola de estabilidade https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/410ff951-a38e-4914-90e2-23d5abc45937.jpg Deite-se de costas e segure uma bola de estabilidade acima, pressionando-a entre as mãos e os joelhos com quadril e joelhos dobrados a 90 graus. Contraia o abdômen para colar a lombar no chão e depois estenda lentamente um braço e a perna oposta enquanto a outra mão e joelho mantêm leve pressão na bola. Mova-se apenas até onde conseguir sem arquear a lombar, depois retorne e troque de lado. Mantenha a respiração constante e a pressão na bola estável para manter o core ativo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/410ff951-a38e-4914-90e2-23d5abc45937.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/bicicleta-abdominal-acostado Bicicleta abdominal acostado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9af2ac1b-70ef-4f58-b43f-60f5b8780cbf.jpg Acostate boca arriba con los brazos a los costados o debajo de la cadera. Levantá las piernas del piso llevando las rodillas cerca de los 90°. Pedaleá con las piernas en forma fluida, extendiendo una pierna mientras llevás la rodilla contraria hacia el pecho. Mantené la zona lumbar pegada al piso y el core activo todo el tiempo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9af2ac1b-70ef-4f58-b43f-60f5b8780cbf.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/bicicleta-abdominal-acostado Lying Bicycle Crunch https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9af2ac1b-70ef-4f58-b43f-60f5b8780cbf.jpg Lie on your back with your arms resting by your sides or under your hips. Raise both legs off the floor and bring your knees toward a 90° position. Pedal your legs in a smooth bicycle motion, alternating the extension of one leg while pulling the opposite knee toward your chest. Keep your lower back pressed into the floor and core engaged throughout. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9af2ac1b-70ef-4f58-b43f-60f5b8780cbf.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/bicicleta-abdominal-acostado Bicicleta abdominal deitado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9af2ac1b-70ef-4f58-b43f-60f5b8780cbf.jpg Deite-se de costas com os braços ao lado do corpo ou embaixo do quadril. Eleve as pernas do chão levando os joelhos próximos dos 90°. Pedale com as pernas em movimento fluido, estendendo uma enquanto leva o joelho oposto em direção ao peito. Mantenha a lombar colada ao chão e o core ativo durante todo o movimento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9af2ac1b-70ef-4f58-b43f-60f5b8780cbf.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/bicicleta-fija Bicicleta fija https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/76f6e5b6-ceac-45bd-a8a8-7b296eeafdb1.jpg Ajustá el asiento para que la rodilla quede levemente flexionada en el punto más bajo del pedaleo. Configurá la resistencia en un nivel moderado que te permita mantener una cadencia estable. Pedaleá suave con los hombros relajados y el torso erguido, respirando durante toda la serie. Variá la intensidad (continuo, intervalos) según el plan. https://storage.googleapis.com/kaizer-public-media/exercises/videos/76f6e5b6-ceac-45bd-a8a8-7b296eeafdb1.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/bicicleta-fija Stationary Bike https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/76f6e5b6-ceac-45bd-a8a8-7b296eeafdb1.jpg Adjust the seat so your knee has a slight bend at the bottom of the pedal stroke. Set the resistance to a moderate level that lets you maintain a steady cadence. Pedal smoothly with relaxed shoulders and an upright torso, breathing through full sets. Vary intensity (steady-state, intervals) according to the prescription. https://storage.googleapis.com/kaizer-public-media/exercises/videos/76f6e5b6-ceac-45bd-a8a8-7b296eeafdb1.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/bicicleta-fija Bicicleta ergométrica https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/76f6e5b6-ceac-45bd-a8a8-7b296eeafdb1.jpg Ajuste o selim para que o joelho fique levemente flexionado no ponto mais baixo da pedalada. Coloque a resistência em um nível moderado que permita manter cadência estável. Pedale suave com os ombros relaxados e o tronco ereto, respirando durante toda a série. Varie a intensidade (contínuo, intervalado) conforme a prescrição. https://storage.googleapis.com/kaizer-public-media/exercises/videos/76f6e5b6-ceac-45bd-a8a8-7b296eeafdb1.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/bird-dog Bird dog https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/53205083-942b-4a14-bda5-495df78fd5be.jpg Arrancá en cuatro apoyos con las manos debajo de los hombros y las rodillas debajo de las caderas, columna neutra. Contraé el core y extendé al mismo tiempo un brazo hacia adelante y la pierna opuesta hacia atrás hasta dejarlos paralelos al piso. Pausá un instante sin rotar la cadera ni arquear la zona lumbar. Volvé controlado y alterná lados. Movimiento lento, sin dejar caer la espalda baja. https://storage.googleapis.com/kaizer-public-media/exercises/videos/53205083-942b-4a14-bda5-495df78fd5be.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/bird-dog Bird Dog https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/53205083-942b-4a14-bda5-495df78fd5be.jpg Start on all fours with hands under shoulders and knees under hips, spine neutral. Brace your core and simultaneously extend one arm forward and the opposite leg backward until both are parallel to the floor. Pause briefly without rotating the hips or arching the lower back. Return to the start position with control and alternate sides. Keep the movement slow and avoid letting the lower back sag. https://storage.googleapis.com/kaizer-public-media/exercises/videos/53205083-942b-4a14-bda5-495df78fd5be.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/bird-dog Bird Dog https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/53205083-942b-4a14-bda5-495df78fd5be.jpg Comece em quatro apoios com as mãos sob os ombros e os joelhos sob os quadris, coluna neutra. Contraia o core e estenda simultaneamente um braço à frente e a perna oposta para trás até ficarem paralelos ao chão. Pause brevemente sem girar o quadril nem arquear a lombar. Volte controlado e alterne os lados. Movimento lento, sem deixar a lombar cair. https://storage.googleapis.com/kaizer-public-media/exercises/videos/53205083-942b-4a14-bda5-495df78fd5be.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/board-press-con-barra Board press con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7a33db22-1d5e-4b10-829a-2be25eaab01a.jpg Acostate boca arriba en el banco con una tabla apoyada sobre el pecho y agarrá la barra un poco más ancho que los hombros. Sacá la barra del soporte y bajála controlando hasta que toque la tabla, después empujá hasta la extensión completa. La tabla acorta el recorrido para que puedas sobrecargar la mitad superior del press y ganar fuerza en el bloqueo. Mantené los omóplatos retraídos, los pies firmes y los codos a unos cuarenta y cinco grados. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7a33db22-1d5e-4b10-829a-2be25eaab01a.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/board-press-con-barra Barbell Board Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7a33db22-1d5e-4b10-829a-2be25eaab01a.jpg Lie flat on a bench with a board placed on your chest and grip the barbell slightly wider than shoulder width. Unrack the bar and lower it under control until it touches the board, then press it back to lockout. The board shortens the range of motion so you can overload the top half of the press and build lockout strength. Keep your shoulder blades retracted, feet planted, and elbows tucked at roughly forty-five degrees. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7a33db22-1d5e-4b10-829a-2be25eaab01a.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/board-press-con-barra Supino com prancha (board press) com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7a33db22-1d5e-4b10-829a-2be25eaab01a.jpg Deite-se de costas no banco com uma prancha apoiada sobre o peito e segure a barra um pouco mais aberto que os ombros. Retire a barra do suporte e desça com controle até tocar a prancha, depois empurre até a extensão completa. A prancha encurta a amplitude para sobrecarregar a metade superior do supino e desenvolver força no bloqueio. Mantenha as escápulas retraídas, os pés firmes e os cotovelos a cerca de quarenta e cinco graus. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7a33db22-1d5e-4b10-829a-2be25eaab01a.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/buenos-dias-con-banda-elastica Buenos días con banda elástica https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8270da85-3acf-4f4e-8b62-d9fd92ffd7d4.jpg Parate sobre una banda y pasala por detrás del cuello. Con rodillas semi-flexionadas, llevá la cadera atrás y bajá el torso casi paralelo al suelo. Subí empujando la cadera. Espalda recta. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8270da85-3acf-4f4e-8b62-d9fd92ffd7d4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/buenos-dias-con-banda-elastica Banded Good Mornings https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8270da85-3acf-4f4e-8b62-d9fd92ffd7d4.jpg Stand on a resistance band and loop it behind your neck. With knees slightly bent, hinge at your hips and lower your torso until almost parallel. Stand up by driving hips forward. Keep your back straight. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8270da85-3acf-4f4e-8b62-d9fd92ffd7d4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/buenos-dias-con-banda-elastica Bom dia com faixa elástica https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8270da85-3acf-4f4e-8b62-d9fd92ffd7d4.jpg Pise em uma faixa elástica e passe-a por trás do pescoço. Com os joelhos levemente flexionados, faça a dobradiça no quadril e abaixe o tronco até quase ficar paralelo ao chão. Volte à posição em pé levando o quadril para frente. Mantenha as costas retas. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8270da85-3acf-4f4e-8b62-d9fd92ffd7d4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/buenos-dias-con-barra Buenos días con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/438408c9-bb59-46e7-81ef-e847f41f25a8.jpg Colocá la barra sobre la parte alta de la espalda, pies al ancho de caderas. Flexioná levemente las rodillas y llevá la cadera hacia atrás, bajando el torso casi paralelo al piso. Volvé a la posición inicial. Espalda recta y core firme. https://storage.googleapis.com/kaizer-public-media/exercises/videos/438408c9-bb59-46e7-81ef-e847f41f25a8.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/buenos-dias-con-barra Barbell Good Mornings https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/438408c9-bb59-46e7-81ef-e847f41f25a8.jpg Place a barbell on your upper back, feet hip-width apart. Slightly bend your knees and hinge at your hips, lowering your torso until nearly parallel to the floor. Return to standing. Keep your back flat and core tight. https://storage.googleapis.com/kaizer-public-media/exercises/videos/438408c9-bb59-46e7-81ef-e847f41f25a8.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/buenos-dias-con-barra Bom dia com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/438408c9-bb59-46e7-81ef-e847f41f25a8.jpg Posicione a barra na parte superior das costas com os pés na largura do quadril. Flexione levemente os joelhos e faça a dobradiça no quadril, abaixando o tronco até quase ficar paralelo ao chão. Volte à posição em pé. Mantenha as costas retas e o core firme. https://storage.googleapis.com/kaizer-public-media/exercises/videos/438408c9-bb59-46e7-81ef-e847f41f25a8.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/buenos-dias-en-smith Buenos días en Smith https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d2b3efbe-34a8-4420-a342-2854ad408f13.jpg Apoyá la barra sobre el trapecio dentro de la máquina Smith y destrabala con los pies al ancho de hombros y una leve flexión de rodillas. Activá el core y mantené la columna neutra mientras hacés la bisagra de cadera, llevando los glúteos hacia atrás y bajando el torso hasta cerca de la paralela. Pará cuando sientas un buen estiramiento en los isquios sin redondear la zona lumbar. Empujá la cadera hacia adelante para volver a la posición de pie, apretando los glúteos arriba. El recorrido fijo de la barra te deja enfocarte en la bisagra sin equilibrar la carga. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d2b3efbe-34a8-4420-a342-2854ad408f13.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/buenos-dias-en-smith Smith Machine Good Morning https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d2b3efbe-34a8-4420-a342-2854ad408f13.jpg Position the bar across your upper traps inside the Smith machine and unrack it with a shoulder-width stance and a slight bend in your knees. Brace your core and keep a neutral spine as you hinge at the hips, pushing your glutes back and lowering your torso toward parallel. Stop when you feel a strong stretch in your hamstrings without rounding your lower back. Drive your hips forward to return to standing, squeezing your glutes at the top. The fixed bar path lets you focus on the hinge without balancing the load. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d2b3efbe-34a8-4420-a342-2854ad408f13.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/buenos-dias-en-smith Bom dia na Smith https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d2b3efbe-34a8-4420-a342-2854ad408f13.jpg Posicione a barra sobre o trapézio dentro da máquina Smith e destrave com os pés na largura dos ombros e leve flexão de joelhos. Contraia o core e mantenha a coluna neutra enquanto faz a dobradiça de quadril, levando os glúteos para trás e baixando o tronco até perto da paralela. Pare quando sentir um forte alongamento nos isquiotibiais sem arredondar a lombar. Empurre o quadril para a frente para voltar à posição em pé, contraindo os glúteos no topo. O trajeto fixo da barra permite focar na dobradiça sem equilibrar a carga. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d2b3efbe-34a8-4420-a342-2854ad408f13.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/burpee-con-salto-al-cajon Burpee con salto al cajón https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3deed3bb-b515-433d-8ce7-c750fdf3fe09.jpg Parate frente a un cajón firme, bajá a una sentadilla y apoyá las manos en el piso, después llevá los pies atrás a una plancha y bajá el pecho. Explotá para volver a los pies y saltá enseguida sobre el cajón, cayendo suave con ambos pies y parándote derecho. Bajá del cajón con un paso o un salto y reseteá para la próxima repetición. Mantené el core firme y absorbé cada aterrizaje con las rodillas flexionadas. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3deed3bb-b515-433d-8ce7-c750fdf3fe09.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/burpee-con-salto-al-cajon Burpee Box Jump https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3deed3bb-b515-433d-8ce7-c750fdf3fe09.jpg Stand facing a sturdy box, drop into a squat and place your hands on the floor, then kick your feet back into a plank and lower your chest down. Explode back up to your feet and immediately jump onto the box, landing softly with both feet and standing tall. Step or jump back down and reset for the next rep. Keep your core tight and absorb each landing through bent knees. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3deed3bb-b515-433d-8ce7-c750fdf3fe09.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/burpee-con-salto-al-cajon Burpee com salto na caixa https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3deed3bb-b515-433d-8ce7-c750fdf3fe09.jpg Fique de frente para uma caixa firme, desça num agachamento e apoie as mãos no chão, depois jogue os pés para trás numa prancha e desça o peito. Exploda de volta aos pés e salte imediatamente sobre a caixa, aterrissando suave com os dois pés e ficando de pé. Desça da caixa com um passo ou salto e recomece para a próxima repetição. Mantenha o core firme e absorva cada aterrissagem com os joelhos flexionados. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3deed3bb-b515-433d-8ce7-c750fdf3fe09.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/burpees Burpees https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a0c83898-7b19-40d0-a6ad-023d9360bf38.jpg Desde parado, llevá las manos al piso y mandá los pies hacia atrás hasta quedar en plancha alta. Opcional: hacé una flexión. Saltá los pies adelante para caer al lado de las manos y explotá hacia arriba con un salto y los brazos extendidos. Caé suave y repetí. Mantené un ritmo controlado para no romper la forma. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a0c83898-7b19-40d0-a6ad-023d9360bf38.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/burpees Burpees https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a0c83898-7b19-40d0-a6ad-023d9360bf38.jpg From a standing position, drop your hands to the floor and kick your feet back into a high-plank position. Optionally perform a push-up. Jump your feet forward to land just outside your hands and explode upward into a full jump with arms overhead. Land softly and repeat. Maintain a controlled tempo to avoid sloppy form. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a0c83898-7b19-40d0-a6ad-023d9360bf38.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/burpees Burpees https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a0c83898-7b19-40d0-a6ad-023d9360bf38.jpg Em pé, leve as mãos ao chão e jogue os pés para trás até a prancha alta. Opcional: faça uma flexão. Salte os pés à frente para aterrissar ao lado das mãos e exploda para cima com salto e braços estendidos. Aterrisse suave e repita. Mantenha um ritmo controlado para preservar a técnica. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a0c83898-7b19-40d0-a6ad-023d9360bf38.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/cable-crunch Cable crunch https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7eba5b1b-cc43-44d9-a38c-62f21ff75d08.jpg Arrodíllate frente a una máquina de polea alta. Sujeta la cuerda. Contrae el abdomen para curvar el torso hacia el suelo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7eba5b1b-cc43-44d9-a38c-62f21ff75d08.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/cable-crunch Cable crunch https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7eba5b1b-cc43-44d9-a38c-62f21ff75d08.jpg Kneel facing a high pulley machine. Grasp the rope attachment. Contract abs to curl torso down toward the floor. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7eba5b1b-cc43-44d9-a38c-62f21ff75d08.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/cable-crunch Abdominal no cabo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7eba5b1b-cc43-44d9-a38c-62f21ff75d08.jpg Ajoelhe-se de frente para uma máquina com polia alta. Segure o acessório de corda. Contraia o abdômen para flexionar o tronco em direção ao chão. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7eba5b1b-cc43-44d9-a38c-62f21ff75d08.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/caminata-a-la-pared Caminata a la pared https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9518907c-5810-4b8a-83ce-03c92cb884f8.jpg Empezá boca abajo con los pies contra la base de la pared y las manos en el piso. Empujá hasta una plancha y empezá a subir los pies por la pared mientras caminás con las manos hacia la pared. Seguí trepando hasta que el pecho quede cerca de la pared y el cuerpo casi vertical, y después revertí el movimiento hasta el piso. Activá fuerte el core y movete con control para cuidar los hombros y la zona lumbar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9518907c-5810-4b8a-83ce-03c92cb884f8.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/caminata-a-la-pared Wall Walk https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9518907c-5810-4b8a-83ce-03c92cb884f8.jpg Start lying face down with your feet against the base of a wall and hands on the floor. Push up into a plank and begin walking your feet up the wall while simultaneously walking your hands closer to the wall. Keep climbing until your chest is near the wall and your body is nearly vertical, then reverse the movement back to the floor. Brace your core hard and move with control to protect your shoulders and lower back. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9518907c-5810-4b8a-83ce-03c92cb884f8.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/caminata-a-la-pared Caminhada na parede https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9518907c-5810-4b8a-83ce-03c92cb884f8.jpg Comece deitado de bruços com os pés contra a base da parede e as mãos no chão. Empurre até uma prancha e comece a subir os pés pela parede enquanto caminha com as mãos em direção à parede. Continue subindo até o peito ficar perto da parede e o corpo quase vertical, e depois reverta o movimento até o chão. Contraia bem o core e mova-se com controle para proteger os ombros e a lombar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9518907c-5810-4b8a-83ce-03c92cb884f8.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/caminata-con-sandbag-al-pecho Caminata con sandbag al pecho https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a6f1e1eb-e556-42a2-b606-b9df351fa51a.jpg Agachate y abrazá fuerte un sandbag contra el pecho, rodeándolo del todo con los brazos. Parate derecho empujando con los talones, manteniendo el core activado y el pecho arriba. Caminá hacia adelante con pasos cortos y controlados por la distancia indicada, resistiendo cualquier redondeo de la espalda. Seguí respirando parejo y mantené el abrazo firme para que el sandbag no se resbale. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a6f1e1eb-e556-42a2-b606-b9df351fa51a.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/caminata-con-sandbag-al-pecho Sandbag Bear Hug Carry https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a6f1e1eb-e556-42a2-b606-b9df351fa51a.jpg Squat down and hug a sandbag tightly against your chest, wrapping your arms fully around it. Stand tall by driving through your heels, keeping your core braced and chest up. Walk forward with short controlled steps for the prescribed distance, resisting any rounding of your back. Keep breathing steadily and maintain a firm bear hug so the bag does not slip. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a6f1e1eb-e556-42a2-b606-b9df351fa51a.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/caminata-con-sandbag-al-pecho Caminhada com sandbag https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a6f1e1eb-e556-42a2-b606-b9df351fa51a.jpg Agache e abrace firme um sandbag contra o peito, envolvendo-o totalmente com os braços. Fique de pé empurrando com os calcanhares, mantendo o core contraído e o peito para cima. Caminhe para frente com passos curtos e controlados pela distância indicada, resistindo a qualquer arredondamento das costas. Continue respirando de forma constante e mantenha o abraço firme para que o sandbag não escorregue. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a6f1e1eb-e556-42a2-b606-b9df351fa51a.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/caminata-de-granjero-con-barra-trap Caminata de granjero con barra trap https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a0a29c5d-5ae0-42f7-80bd-816e49e47ed2.jpg Cargá una barra trap y parate adentro con los pies al ancho de cadera. Bajá haciendo bisagra de cadera, agarrá las manijas neutras, activá el abdomen y subí bien erguido con el pecho alto y los hombros firmes. Caminá hacia adelante con pasos cortos y controlados, manteniendo la barra estable y el tronco rígido. Mantené un agarre fuerte y la postura erguida toda la distancia, y después bajá la barra con control. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a0a29c5d-5ae0-42f7-80bd-816e49e47ed2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/caminata-de-granjero-con-barra-trap Trap Bar Farmer's Walk https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a0a29c5d-5ae0-42f7-80bd-816e49e47ed2.jpg Load a trap bar and stand inside it with your feet hip-width apart. Hinge down, grip the neutral handles, brace your core, and stand up tall with a proud chest and packed shoulders. Walk forward in short, controlled steps, keeping the bar steady and your trunk rigid. Maintain a strong grip and an upright posture for the full distance, then set the bar down under control. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a0a29c5d-5ae0-42f7-80bd-816e49e47ed2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/caminata-de-granjero-con-barra-trap Caminhada do fazendeiro com barra hexagonal https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a0a29c5d-5ae0-42f7-80bd-816e49e47ed2.jpg Carregue uma barra hexagonal e fique em pé dentro dela com os pés na largura do quadril. Desça fazendo dobradiça de quadril, segure as pegas neutras, contraia o abdômen e levante-se bem ereto com o peito alto e os ombros firmes. Caminhe para frente com passos curtos e controlados, mantendo a barra estável e o tronco rígido. Mantenha a pegada forte e a postura ereta por toda a distância e então desça a barra com controle. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a0a29c5d-5ae0-42f7-80bd-816e49e47ed2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/caminata-de-granjero-con-kettlebells Caminata de granjero con kettlebells https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d25d79f7-3716-4369-adb1-8f2d46032211.jpg Sujetá una kettlebell en cada mano a los costados. Caminá hacia adelante manteniendo el torso erguido, hombros bajos y el core activado. Da pasos firmes y sujetá fuerte las kettlebells. Evitá balanceos. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d25d79f7-3716-4369-adb1-8f2d46032211.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/caminata-de-granjero-con-kettlebells Kettlebell Farmer's Walk https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d25d79f7-3716-4369-adb1-8f2d46032211.jpg Hold a kettlebell in each hand at your sides. Walk forward, keeping your torso tall, shoulders down, and core braced. Take steady steps and grip the kettlebells tightly. Avoid rocking your body as you move. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d25d79f7-3716-4369-adb1-8f2d46032211.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/caminata-de-granjero-con-kettlebells Caminhada do fazendeiro com kettlebells https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d25d79f7-3716-4369-adb1-8f2d46032211.jpg Segure um kettlebell em cada mão ao lado do corpo. Caminhe para frente mantendo o tronco ereto, os ombros baixos e o core firme. Dê passos constantes e mantenha uma pegada forte nos kettlebells. Evite balançar o corpo enquanto se move. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d25d79f7-3716-4369-adb1-8f2d46032211.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/caminata-de-granjero-con-mancuernas Caminata de granjero con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1e07d32d-dc5d-415f-b4b7-384b4232f8c6.jpg Parate derecho con una mancuerna en cada mano, brazos a los costados y hombros hacia atrás. Caminá en línea recta, con el core firme y el pecho arriba. Da pasos controlados y evitá inclinarte hacia los lados. Respirá normal y mantené el agarre fuerte durante todo el trayecto. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1e07d32d-dc5d-415f-b4b7-384b4232f8c6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/caminata-de-granjero-con-mancuernas Dumbbell Farmer's Walk https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1e07d32d-dc5d-415f-b4b7-384b4232f8c6.jpg Stand tall with a dumbbell in each hand, arms at your sides and shoulders back. Walk forward in a straight line, keeping your core tight and chest up. Focus on steady, controlled steps and avoid leaning to either side. Breathe naturally and maintain a firm grip throughout the carry. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1e07d32d-dc5d-415f-b4b7-384b4232f8c6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/caminata-de-granjero-con-mancuernas Caminhada do fazendeiro com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1e07d32d-dc5d-415f-b4b7-384b4232f8c6.jpg Fique ereto com um halter em cada mão, braços ao lado do corpo e ombros para trás. Caminhe para frente em linha reta, mantendo o core firme e o peito aberto. Foque em passos constantes e controlados e evite inclinar para qualquer lado. Respire naturalmente e mantenha uma pegada firme durante toda a caminhada. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1e07d32d-dc5d-415f-b4b7-384b4232f8c6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/caminata-de-la-valija-con-kettlebell Caminata de la valija con kettlebell https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/bb078764-9502-4625-a107-530235bf4ade.jpg Sostené una sola kettlebell con una mano al costado del cuerpo, como si llevaras una valija, dejándola colgar naturalmente. Activá el abdomen y resistí la tendencia a inclinarte hacia el lado cargado, manteniendo hombros y caderas a nivel. Caminá hacia adelante con pasos controlados durante la distancia o el tiempo indicado, manteniendo la postura erguida y un agarre firme. Cambiá de mano y repetí del otro lado para equilibrar la carga. https://storage.googleapis.com/kaizer-public-media/exercises/videos/bb078764-9502-4625-a107-530235bf4ade.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/caminata-de-la-valija-con-kettlebell Kettlebell Suitcase Carry https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/bb078764-9502-4625-a107-530235bf4ade.jpg Hold a single kettlebell in one hand at your side as if carrying a suitcase, letting it hang naturally. Brace your core and resist the urge to lean toward the weighted side, keeping your shoulders and hips level. Walk forward with controlled steps for the prescribed distance or time, maintaining tall posture and a strong grip. Switch hands and repeat for the other side to balance the load. https://storage.googleapis.com/kaizer-public-media/exercises/videos/bb078764-9502-4625-a107-530235bf4ade.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/caminata-de-la-valija-con-kettlebell Caminhada da mala com kettlebell https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/bb078764-9502-4625-a107-530235bf4ade.jpg Segure um único kettlebell com uma mão ao lado do corpo, como se carregasse uma mala, deixando-o pendurado naturalmente. Contraia o abdômen e resista à tendência de inclinar para o lado carregado, mantendo ombros e quadris nivelados. Caminhe para frente com passos controlados pela distância ou tempo determinado, mantendo a postura ereta e a pegada firme. Troque de mão e repita do outro lado para equilibrar a carga. https://storage.googleapis.com/kaizer-public-media/exercises/videos/bb078764-9502-4625-a107-530235bf4ade.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/caminata-de-la-valija-con-mancuerna Caminata de la valija con mancuerna https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/16eb9e48-c8a2-4787-9ee8-e4fd34c90636.jpg Agarrá una sola mancuerna a un costado con una mano, dejándola colgar como si fuera una valija. Parate bien erguido con los hombros hacia atrás y el core bien firme para resistir el peso que te tira hacia el costado. Caminá en línea recta con pasos controlados y parejos, manteniendo el torso vertical sin inclinarte hacia la carga. Terminá la distancia o el tiempo, después pasá el peso a la otra mano y repetí. https://storage.googleapis.com/kaizer-public-media/exercises/videos/16eb9e48-c8a2-4787-9ee8-e4fd34c90636.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/caminata-de-la-valija-con-mancuerna Dumbbell Suitcase Carry https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/16eb9e48-c8a2-4787-9ee8-e4fd34c90636.jpg Hold a single dumbbell at your side with one hand, letting it hang like a suitcase. Stand tall with your shoulders pulled back and your core braced hard to resist the weight pulling you sideways. Walk forward in a straight line with controlled, even steps, keeping your torso upright and refusing to lean toward the load. Finish the set distance or time, then switch the weight to the other hand and repeat. https://storage.googleapis.com/kaizer-public-media/exercises/videos/16eb9e48-c8a2-4787-9ee8-e4fd34c90636.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/caminata-de-la-valija-con-mancuerna Caminhada do fazendeiro unilateral com halter https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/16eb9e48-c8a2-4787-9ee8-e4fd34c90636.jpg Segure um único halter ao lado do corpo com uma mão, deixando-o pendurado como uma maleta. Fique ereto com os ombros para trás e o core firme para resistir ao peso que puxa para o lado. Caminhe em linha reta com passos controlados e regulares, mantendo o tronco vertical sem se inclinar em direção à carga. Termine a distância ou o tempo, depois passe o peso para a outra mão e repita. https://storage.googleapis.com/kaizer-public-media/exercises/videos/16eb9e48-c8a2-4787-9ee8-e4fd34c90636.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/caminata-del-cangrejo-crab-walk Caminata del cangrejo (crab walk) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/366ae720-6cce-44af-a029-a59d974ebcf2.jpg Sentate en el piso con las rodillas flexionadas y los pies apoyados, después colocá las manos detrás de la cadera con los dedos apuntando hacia el cuerpo. Empujá con manos y pies para levantar la cadera del piso de modo que el torso quede más o menos nivelado. Caminá hacia adelante, atrás o de costado moviendo una mano y el pie opuesto juntos, manteniendo los glúteos activos y la cadera elevada. Evitá que la cola baje hacia el piso y mantené el movimiento controlado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/366ae720-6cce-44af-a029-a59d974ebcf2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/caminata-del-cangrejo-crab-walk Crab Walk https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/366ae720-6cce-44af-a029-a59d974ebcf2.jpg Sit on the floor with your knees bent and feet flat, then place your hands behind your hips with fingers pointing toward your body. Press through your hands and feet to lift your hips off the floor so your torso stays roughly level. Walk forward, backward, or sideways by moving an opposite hand and foot together, keeping your glutes engaged and hips elevated. Avoid letting your butt sag toward the floor and keep the movement controlled. https://storage.googleapis.com/kaizer-public-media/exercises/videos/366ae720-6cce-44af-a029-a59d974ebcf2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/caminata-del-cangrejo-crab-walk Caminhada do caranguejo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/366ae720-6cce-44af-a029-a59d974ebcf2.jpg Sente-se no chão com os joelhos dobrados e os pés apoiados, depois coloque as mãos atrás do quadril com os dedos apontando para o corpo. Empurre com as mãos e os pés para levantar o quadril do chão de modo que o tronco fique mais ou menos nivelado. Caminhe para frente, para trás ou de lado movendo uma mão e o pé oposto juntos, mantendo os glúteos ativos e o quadril elevado. Evite que o bumbum desça em direção ao chão e mantenha o movimento controlado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/366ae720-6cce-44af-a029-a59d974ebcf2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/caminata-del-monstruo-con-banda Caminata del monstruo con banda https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7793b8d7-1287-418f-a676-290a9536b184.jpg Colocá una banda de resistencia en bucle alrededor de las piernas justo arriba de las rodillas o alrededor de los tobillos y adoptá una posición de media sentadilla con los pies al ancho de la cadera y las puntas hacia adelante. Mantené las rodillas empujadas hacia afuera contra la banda y el abdomen firme. Da un paso hacia adelante y afuera en diagonal con un pie, después llevá el otro hacia adelante, caminando para adelante mientras peleás constantemente contra la fuerza de la banda que tira hacia adentro. Mantené tensión pareja todo el tiempo, dando pasos controlados durante las reps indicadas. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7793b8d7-1287-418f-a676-290a9536b184.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/caminata-del-monstruo-con-banda Resistance Band Monster Walk https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7793b8d7-1287-418f-a676-290a9536b184.jpg Place a loop resistance band around your legs just above the knees or around your ankles and adopt a quarter-squat stance with feet hip-width apart and toes forward. Keep your knees pushed out against the band and your core braced. Step forward and outward on a diagonal with one foot, then bring the other forward, walking ahead while constantly fighting the band's inward pull. Maintain steady tension throughout, taking controlled steps for the prescribed reps. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7793b8d7-1287-418f-a676-290a9536b184.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/caminata-del-monstruo-con-banda Caminhada do monstro com faixa https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7793b8d7-1287-418f-a676-290a9536b184.jpg Coloque uma faixa elástica em alça ao redor das pernas logo acima dos joelhos ou ao redor dos tornozelos e adote uma posição de meio agachamento com os pés na largura do quadril e as pontas para frente. Mantenha os joelhos empurrados para fora contra a faixa e o abdômen firme. Dê um passo para frente e para fora na diagonal com um pé, depois traga o outro para frente, caminhando para a frente enquanto luta constantemente contra a força da faixa que puxa para dentro. Mantenha tensão constante o tempo todo, dando passos controlados durante as repetições indicadas. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7793b8d7-1287-418f-a676-290a9536b184.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/caminata-del-oso-bear-crawl Caminata del oso (bear crawl) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1e34fee8-f10b-464b-bc3d-d1906742f90d.jpg Empezá en cuatro apoyos con las manos debajo de los hombros y las rodillas debajo de la cadera, después levantá las rodillas unos centímetros del piso. Mantené la espalda plana y la cadera baja mientras avanzás moviendo la mano y el pie opuestos juntos, alternando los lados. Activá fuerte el abdomen y evitá rotar o balancear la cadera de lado a lado. Movete en un ritmo controlado y deliberado hacia adelante y hacia atrás, manteniendo las rodillas suspendidas todo el tiempo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1e34fee8-f10b-464b-bc3d-d1906742f90d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/caminata-del-oso-bear-crawl Bear Crawl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1e34fee8-f10b-464b-bc3d-d1906742f90d.jpg Start on all fours with your hands under your shoulders and knees under your hips, then lift your knees a couple of inches off the floor. Keep your back flat and hips low as you crawl forward by moving your opposite hand and foot together, then alternating sides. Brace your core hard and avoid rotating or swaying your hips from side to side. Move in a controlled, deliberate rhythm forward and back, keeping your knees hovering throughout. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1e34fee8-f10b-464b-bc3d-d1906742f90d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/caminata-del-oso-bear-crawl Caminhada do urso https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1e34fee8-f10b-464b-bc3d-d1906742f90d.jpg Comece em quatro apoios com as mãos sob os ombros e os joelhos sob o quadril, depois levante os joelhos alguns centímetros do chão. Mantenha as costas retas e o quadril baixo enquanto avança movendo a mão e o pé opostos juntos, alternando os lados. Contraia forte o abdômen e evite girar ou balançar o quadril de um lado para o outro. Mova-se em um ritmo controlado e deliberado para frente e para trás, mantendo os joelhos suspensos o tempo todo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1e34fee8-f10b-464b-bc3d-d1906742f90d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/caminata-en-punta-de-pie Caminata en punta de pie https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d68426bb-90e7-4a0f-9568-4edec38db9ab.jpg Parate derecho y elevate sobre la parte delantera de los pies, levantando los talones lo más alto posible. Manteniendo los talones elevados y el cuerpo erguido, caminá hacia adelante con pasos chicos y controlados. Mantené el equilibrio con el core firme y los tobillos estables mientras avanzás. Usá este ejercicio para entrar en calor y fortalecer los gemelos y mejorar el control del tobillo antes del trabajo de tren inferior. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d68426bb-90e7-4a0f-9568-4edec38db9ab.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/caminata-en-punta-de-pie Toe Walk https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d68426bb-90e7-4a0f-9568-4edec38db9ab.jpg Stand tall and rise up onto the balls of your feet, lifting your heels as high as possible. Keeping your heels elevated and your body upright, walk forward with small controlled steps. Maintain balance by keeping your core braced and your ankles stable as you move down the floor. Use this drill to warm up and strengthen the calves and improve ankle control before lower-body training. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d68426bb-90e7-4a0f-9568-4edec38db9ab.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/caminata-en-punta-de-pie Caminhada na ponta dos pés https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d68426bb-90e7-4a0f-9568-4edec38db9ab.jpg Fique em pé e eleve-se sobre a parte da frente dos pés, levantando os calcanhares o mais alto possível. Mantendo os calcanhares elevados e o corpo ereto, caminhe para frente com passos curtos e controlados. Mantenha o equilíbrio com o core firme e os tornozelos estáveis enquanto avança. Use este exercício para aquecer e fortalecer as panturrilhas e melhorar o controle do tornozelo antes do treino de membros inferiores. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d68426bb-90e7-4a0f-9568-4edec38db9ab.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/caminata-en-talones Caminata en talones https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ca5810ec-ddc7-4ca2-b2a4-17f27e011549.jpg Parate derecho y levantá la parte delantera de los dos pies del piso para quedar en equilibrio sobre los talones. Caminá hacia adelante con pasos chicos y controlados, manteniendo los dedos de los pies tirados hacia las canillas todo el tiempo. Quedate erguido con el core firme y evitá que el antepié toque el piso. Contá cada paso como una repe y caminá el total indicado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ca5810ec-ddc7-4ca2-b2a4-17f27e011549.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/caminata-en-talones Heel Walk https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ca5810ec-ddc7-4ca2-b2a4-17f27e011549.jpg Stand tall and lift the balls of both feet off the floor so you are balancing on your heels. Walk forward in small, controlled steps, keeping your toes pulled up toward your shins the whole time. Stay upright with your core braced and avoid letting your forefoot touch down. Count each step as a rep and walk for the prescribed total. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ca5810ec-ddc7-4ca2-b2a4-17f27e011549.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/caminata-en-talones Caminhada nos Calcanhares https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ca5810ec-ddc7-4ca2-b2a4-17f27e011549.jpg Fique em pé e levante a parte da frente dos dois pés do chão para se equilibrar sobre os calcanhares. Caminhe para frente com passos pequenos e controlados, mantendo os dedos dos pés puxados em direção às canelas o tempo todo. Permaneça ereto com o core firme e evite que o antepé toque o chão. Conte cada passo como uma repetição e caminhe o total prescrito. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ca5810ec-ddc7-4ca2-b2a4-17f27e011549.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/caminata-lateral-con-banda Caminata lateral con banda https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/888fb4b3-60ea-4631-8e34-3048e1e4b8cc.jpg Colocate una banda alrededor de los muslos por encima de las rodillas (o en los tobillos para más dificultad). Adoptá una posición de cuarto de sentadilla, con las rodillas levemente flexionadas y los pies al ancho de los hombros. Da un paso lateral con un pie sin perder tensión en la banda y acompañá con el otro para volver al ancho de hombros. Hacé las reps en una dirección y volvé al lado contrario. https://storage.googleapis.com/kaizer-public-media/exercises/videos/888fb4b3-60ea-4631-8e34-3048e1e4b8cc.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/caminata-lateral-con-banda Lateral Band Walk https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/888fb4b3-60ea-4631-8e34-3048e1e4b8cc.jpg Loop a resistance band around your thighs just above the knees (or around the ankles for more difficulty). Stand in a quarter-squat position with knees slightly bent and feet shoulder-width apart. Step sideways with one foot, keeping tension on the band, then bring the other foot in to maintain a stable shoulder-width stance. Take the prescribed reps in one direction and then return. https://storage.googleapis.com/kaizer-public-media/exercises/videos/888fb4b3-60ea-4631-8e34-3048e1e4b8cc.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/caminata-lateral-con-banda Caminhada lateral com faixa https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/888fb4b3-60ea-4631-8e34-3048e1e4b8cc.jpg Coloque uma faixa elástica ao redor das coxas, logo acima dos joelhos (ou nos tornozelos para maior dificuldade). Fique em meia-agachamento com os joelhos levemente flexionados e os pés na largura dos ombros. Dê um passo lateral com um pé mantendo a tensão na faixa e leve o outro pé para manter a base. Faça as repetições para um lado e depois para o outro. https://storage.googleapis.com/kaizer-public-media/exercises/videos/888fb4b3-60ea-4631-8e34-3048e1e4b8cc.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/caminata-overhead-con-kettlebell Caminata overhead con kettlebell https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b3fdb99e-a41b-435c-ae6e-4ac4d1b77b6d.jpg Llevá una kettlebell por encima de la cabeza y bloqueá el brazo con el peso alineado sobre el hombro y la campana apoyada en la parte de atrás del antebrazo. Activá el abdomen y mantené las costillas hacia abajo, sosteniendo la kettlebell firme justo arriba tuyo. Caminá hacia adelante con pasos controlados durante la distancia o el tiempo indicado, luchando por mantener el brazo vertical y el hombro estable. Cambiá de brazo y repetí para equilibrar ambos lados. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b3fdb99e-a41b-435c-ae6e-4ac4d1b77b6d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/caminata-overhead-con-kettlebell Kettlebell Overhead Carry https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b3fdb99e-a41b-435c-ae6e-4ac4d1b77b6d.jpg Press a kettlebell overhead and lock out your arm with the weight stacked over your shoulder and the bell resting on the back of your forearm. Brace your core and keep your ribs down, holding the kettlebell steady directly above you. Walk forward with controlled steps for the prescribed distance or time, fighting to keep the arm vertical and the shoulder stable. Switch arms and repeat to balance both sides. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b3fdb99e-a41b-435c-ae6e-4ac4d1b77b6d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/caminata-overhead-con-kettlebell Caminhada com kettlebell acima da cabeça https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b3fdb99e-a41b-435c-ae6e-4ac4d1b77b6d.jpg Empurre um kettlebell acima da cabeça e trave o braço com o peso alinhado sobre o ombro e o sino apoiado na parte de trás do antebraço. Contraia o abdômen e mantenha as costelas para baixo, segurando o kettlebell firme logo acima de você. Caminhe para frente com passos controlados pela distância ou tempo determinado, lutando para manter o braço vertical e o ombro estável. Troque de braço e repita para equilibrar os dois lados. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b3fdb99e-a41b-435c-ae6e-4ac4d1b77b6d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/cargada-colgante-con-mancuernas Cargada colgante con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8b39ca44-c76f-44fe-97f6-f9304e24a945.jpg Parate sosteniendo una mancuerna en cada mano con los brazos estirados, justo por encima de las rodillas y con una leve flexión de cadera y rodillas. Estirá explosivamente la cadera y las rodillas, encogiendo los hombros y tirando las mancuernas hacia arriba, después metete rápido debajo de ellas para recibir el peso a la altura de los hombros en una media sentadilla. Parate bien derecho para terminar la repetición y después bajá las mancuernas de forma controlada hasta la posición colgante. Mantené la espalda recta y dejá que el movimiento venga de una extensión de cadera agresiva. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8b39ca44-c76f-44fe-97f6-f9304e24a945.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/cargada-colgante-con-mancuernas Dumbbell Hang Clean https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8b39ca44-c76f-44fe-97f6-f9304e24a945.jpg Stand holding a dumbbell in each hand at arm's length, just above your knees with a slight hinge at the hips and knees. Explosively extend your hips and knees, shrugging and pulling the dumbbells upward, then quickly drop under them to catch the weights at shoulder height in a partial squat. Stand tall to finish the rep, then lower the dumbbells back to the hang position under control. Keep your back flat and let the movement be powered by an aggressive hip extension. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8b39ca44-c76f-44fe-97f6-f9304e24a945.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/cargada-colgante-con-mancuernas Clean com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8b39ca44-c76f-44fe-97f6-f9304e24a945.jpg Fique segurando um haltere em cada mão com os braços estendidos, logo acima dos joelhos e com leve flexão de quadril e joelhos. Estenda explosivamente o quadril e os joelhos, encolhendo os ombros e puxando os halteres para cima, depois entre rápido embaixo deles para receber o peso na altura dos ombros em um meio agachamento. Fique bem ereto para finalizar a repetição e depois desça os halteres de forma controlada até a posição pendente. Mantenha as costas retas e deixe o movimento vir de uma extensão de quadril agressiva. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8b39ca44-c76f-44fe-97f6-f9304e24a945.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/cargada-con-kettlebell-a-un-brazo Cargada con kettlebell a un brazo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ada6b196-4a6c-46b5-9c0c-9fe9feef9934.jpg Parate con la kettlebell entre los pies y hacé una bisagra de cadera para agarrar el asa con una mano. Empujá con las piernas y proyectá la cadera hacia adelante para subir la pesa pegada al cuerpo, manteniendo el codo cerca del torso. A medida que sube, girá la muñeca y dejá que la kettlebell ruede sobre el antebrazo hasta apoyarla en la posición de rack, con el puño a la altura del hombro. Bajá controlando el movimiento y completá todas las repeticiones de un lado antes de cambiar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ada6b196-4a6c-46b5-9c0c-9fe9feef9934.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/cargada-con-kettlebell-a-un-brazo Kettlebell Single-Arm Clean https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ada6b196-4a6c-46b5-9c0c-9fe9feef9934.jpg Stand with the kettlebell between your feet and hinge at the hips to grip the handle with one hand. Drive through your legs and snap your hips forward to pull the bell up close to your body, keeping your elbow tucked in. As it rises, rotate your hand around the bell and let it settle softly on the back of your forearm in the front rack, absorbing it with a slight knee bend. Lower it back down under control along the same path and repeat for the set before switching sides. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ada6b196-4a6c-46b5-9c0c-9fe9feef9934.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/cargada-con-kettlebell-a-un-brazo Clean com kettlebell a um braço https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ada6b196-4a6c-46b5-9c0c-9fe9feef9934.jpg Fique em pé com o kettlebell entre os pés e faça uma dobradiça de quadril para segurar a alça com uma mão. Empurre com as pernas e projete o quadril para frente para puxar o peso colado ao corpo, mantendo o cotovelo perto do tronco. Conforme ele sobe, gire a mão ao redor do peso e deixe-o apoiar suavemente na parte de trás do antebraço no rack, absorvendo com uma leve flexão de joelhos. Desça de volta com controle pelo mesmo caminho e repita a série antes de trocar de lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ada6b196-4a6c-46b5-9c0c-9fe9feef9934.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/carrera-lanzadera-shuttle-run Carrera lanzadera (shuttle run) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/cf579f0f-8799-4dd5-92f7-12e72a46d572.jpg Poné dos marcas separadas por una distancia corta y arrancá en posición atlética en una de ellas. Esprintá hasta la marca del fondo, desacelerá, tocá la línea o cambiá de dirección de golpe y volvé esprintando al inicio. Mantenete bajo en cada giro y empujá fuerte al salir del cambio de dirección. Repetí la ida y vuelta por la cantidad de toques o la distancia indicada. https://storage.googleapis.com/kaizer-public-media/exercises/videos/cf579f0f-8799-4dd5-92f7-12e72a46d572.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/carrera-lanzadera-shuttle-run Shuttle Run https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/cf579f0f-8799-4dd5-92f7-12e72a46d572.jpg Set up two markers a short distance apart and start in an athletic stance at one of them. Sprint to the far marker, decelerate, touch the line or change direction sharply, then sprint back to the start. Stay low through each turn and drive hard out of the change of direction. Repeat the back-and-forth for the prescribed number of touches or distance. https://storage.googleapis.com/kaizer-public-media/exercises/videos/cf579f0f-8799-4dd5-92f7-12e72a46d572.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/carrera-lanzadera-shuttle-run Corrida vaivém https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/cf579f0f-8799-4dd5-92f7-12e72a46d572.jpg Coloque duas marcas separadas por uma distância curta e comece em posição atlética numa delas. Esprinte até a marca do fundo, desacelere, toque a linha ou mude de direção bruscamente e volte esprintando ao início. Mantenha-se baixo em cada giro e empurre forte ao sair da mudança de direção. Repita o vaivém pela quantidade de toques ou distância indicada. https://storage.googleapis.com/kaizer-public-media/exercises/videos/cf579f0f-8799-4dd5-92f7-12e72a46d572.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/cinta Cinta https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/15935ed3-2839-4001-996b-13a22c17c4c2.jpg Caminá a ritmo constante en la cinta, con la espalda recta y los brazos relajados. Mantené una zancada natural. Podés ajustar la velocidad o la inclinación según tu objetivo o para entrar en calor. https://storage.googleapis.com/kaizer-public-media/exercises/videos/15935ed3-2839-4001-996b-13a22c17c4c2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/cinta Treadmill https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/15935ed3-2839-4001-996b-13a22c17c4c2.jpg Walk at a steady pace on the treadmill, keeping your posture upright and arms relaxed. Focus on maintaining a natural stride. Adjust the speed or incline if needed to match your intensity or warm-up goals. https://storage.googleapis.com/kaizer-public-media/exercises/videos/15935ed3-2839-4001-996b-13a22c17c4c2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/cinta Esteira https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/15935ed3-2839-4001-996b-13a22c17c4c2.jpg Caminhe em um ritmo constante na esteira, mantendo a postura ereta e os braços relaxados. Foque em manter uma passada natural. Ajuste a velocidade ou a inclinação, se necessário, para combinar com sua intensidade ou objetivo de aquecimento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/15935ed3-2839-4001-996b-13a22c17c4c2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/circulos-de-brazos Círculos de brazos https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0bf456f8-3516-4d0a-b16f-59afecb55a9c.jpg Parate erguido con los pies al ancho de los hombros y extendé ambos brazos en cruz a la altura de los hombros. Manteniendo los brazos rectos y el core firme, dibujá círculos controlados en el aire, arrancando chicos y agrandándolos de a poco. Hacé las repeticiones hacia adelante y después invertí el sentido la misma cantidad. Mantené los hombros lejos de las orejas todo el tiempo para entrar en calor sin encoger. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0bf456f8-3516-4d0a-b16f-59afecb55a9c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/circulos-de-brazos Arm Circles https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0bf456f8-3516-4d0a-b16f-59afecb55a9c.jpg Stand tall with your feet shoulder-width apart and extend both arms straight out to the sides at shoulder height. Keeping your arms straight and your core braced, draw controlled circles in the air, starting small and gradually increasing the size. Perform the prescribed reps forward, then reverse the direction for the same count. Keep your shoulders down and away from your ears throughout to warm up the joint without shrugging. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0bf456f8-3516-4d0a-b16f-59afecb55a9c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/circulos-de-brazos Círculos com os braços https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0bf456f8-3516-4d0a-b16f-59afecb55a9c.jpg Fique em pé com os pés na largura dos ombros e estenda os dois braços para os lados na altura dos ombros. Mantendo os braços retos e o core firme, desenhe círculos controlados no ar, começando pequenos e aumentando aos poucos. Faça as repetições para frente e depois inverta o sentido pela mesma quantidade. Mantenha os ombros longe das orelhas o tempo todo para aquecer sem encolher. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0bf456f8-3516-4d0a-b16f-59afecb55a9c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/circulos-de-cadera-de-pie Círculos de cadera de pie https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0ba91aa4-f6bb-4026-aa29-cca346f5100c.jpg Parate derecho con los pies separados al ancho de las caderas y apoyá las manos en la cintura para mantener el equilibrio. Levantá una rodilla hacia el pecho y después dibujá un círculo grande llevándola hacia afuera y de nuevo hacia abajo. Movete despacio en el mayor rango que te permita la cadera, manteniendo el torso erguido y la pierna de apoyo firme. Completá las repeticiones de un lado y después repetí con la otra pierna para abrir las caderas antes de entrenar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0ba91aa4-f6bb-4026-aa29-cca346f5100c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/circulos-de-cadera-de-pie Standing Hip Circles https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0ba91aa4-f6bb-4026-aa29-cca346f5100c.jpg Stand tall with your feet hip-width apart and place your hands on your hips for balance. Lift one knee toward your chest, then draw a large circle with the knee by carrying it out to the side and back down. Move slowly through the fullest range your hip allows, keeping your torso upright and your standing leg steady. Complete the reps on one side, then repeat with the other leg to open up the hips before training. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0ba91aa4-f6bb-4026-aa29-cca346f5100c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/circulos-de-cadera-de-pie Círculos de quadril em pé https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0ba91aa4-f6bb-4026-aa29-cca346f5100c.jpg Fique em pé com os pés afastados na largura dos quadris e apoie as mãos na cintura para manter o equilíbrio. Levante um joelho em direção ao peito e depois desenhe um círculo grande levando-o para fora e de volta para baixo. Mova-se devagar na maior amplitude que o quadril permitir, mantendo o tronco ereto e a perna de apoio firme. Complete as repetições de um lado e depois repita com a outra perna para abrir os quadris antes de treinar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0ba91aa4-f6bb-4026-aa29-cca346f5100c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/circulos-de-muneca Círculos de muñeca https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/991488a0-d862-4e3a-b418-d38e60a3d936.jpg Parate o sentate derecho y estirá los dos brazos al frente, después entrelazá las manos o cerralas en puños suaves. Manteniendo los antebrazos quietos, dibujá círculos lentos con las manos, moviendo solo desde las muñecas. Completá las repeticiones en un sentido y después invertí y girá para el otro lado. Buscá un movimiento suave y de rango completo para entrar en calor las muñecas y los tendones del antebrazo antes de cualquier trabajo de empuje o agarre. https://storage.googleapis.com/kaizer-public-media/exercises/videos/991488a0-d862-4e3a-b418-d38e60a3d936.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/circulos-de-muneca Wrist Circles https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/991488a0-d862-4e3a-b418-d38e60a3d936.jpg Stand or sit tall and extend both arms in front of you, then clasp your hands together or hold them in loose fists. Keeping your forearms still, draw slow circles with your hands, moving only through the wrists. Complete the reps in one direction, then reverse and circle the other way. Aim for a smooth, full range of motion to warm up the wrist joints and forearm tendons before any pressing or gripping work. https://storage.googleapis.com/kaizer-public-media/exercises/videos/991488a0-d862-4e3a-b418-d38e60a3d936.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/circulos-de-muneca Círculos de punho https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/991488a0-d862-4e3a-b418-d38e60a3d936.jpg Fique de pé ou sentado ereto e estenda os dois braços à frente, depois entrelace as mãos ou feche-as em punhos leves. Mantendo os antebraços parados, desenhe círculos lentos com as mãos, movendo apenas os punhos. Complete as repetições em um sentido e depois inverta, girando para o outro lado. Busque um movimento suave e de amplitude completa para aquecer as articulações do punho e os tendões do antebraço antes de qualquer trabalho de empurrar ou de pegada. https://storage.googleapis.com/kaizer-public-media/exercises/videos/991488a0-d862-4e3a-b418-d38e60a3d936.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/circulos-de-tobillo Círculos de tobillo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e8120510-e85f-4b8b-9a6d-21622bce7c88.jpg Sentate o quedate parado y levantá un pie del piso, o cruzalo sobre la rodilla contraria. Rotá el tobillo despacio en círculos grandes y controlados, pasando por las posiciones de punta, flexión y rotación completas. Guiá el movimiento con los dedos del pie y tratá de hacer el círculo más grande posible sin mover la canilla. Hacé las repes en una dirección, después al revés, y cambiá al otro tobillo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e8120510-e85f-4b8b-9a6d-21622bce7c88.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/circulos-de-tobillo Ankle Circles https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e8120510-e85f-4b8b-9a6d-21622bce7c88.jpg Sit or stand and lift one foot off the ground, or cross it over the opposite knee. Slowly rotate the ankle in large, controlled circles, moving through full pointing, flexing and rolling positions. Lead with the toes and try to make the biggest circle you can without moving the shin. Do the reps in one direction, then reverse, and switch to the other ankle. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e8120510-e85f-4b8b-9a6d-21622bce7c88.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/circulos-de-tobillo Círculos de Tornozelo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e8120510-e85f-4b8b-9a6d-21622bce7c88.jpg Sente-se ou fique em pé e levante um pé do chão, ou cruze-o sobre o joelho oposto. Gire o tornozelo lentamente em círculos grandes e controlados, passando pelas posições de ponta, flexão e rotação completas. Conduza o movimento com os dedos do pé e tente fazer o maior círculo possível sem mover a canela. Faça as repetições em uma direção, depois ao contrário, e troque para o outro tornozelo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e8120510-e85f-4b8b-9a6d-21622bce7c88.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/clamshell Clamshell https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/418abac8-72e1-4af6-b28c-6e3f0228dc54.jpg Acostate de costado con las rodillas flexionadas a unos 45 grados y los pies juntos, caderas y hombros alineados. Sin separar los pies, abrí la rodilla de arriba lo más alto posible sin rotar la pelvis hacia atrás. Pausá arriba y bajá controlando. Opcional: ponete una mini banda por encima de las rodillas para más resistencia. Hacé todas las reps de un lado antes de cambiar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/418abac8-72e1-4af6-b28c-6e3f0228dc54.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/clamshell Clamshell https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/418abac8-72e1-4af6-b28c-6e3f0228dc54.jpg Lie on your side with your knees bent at about 45 degrees and your feet stacked together, hips and shoulders aligned. Keeping your feet touching, lift the top knee away from the bottom knee as far as possible without rotating the pelvis backward. Pause at the top, then lower under control. Optional: place a mini band above the knees for added resistance. Complete all reps on one side before switching. https://storage.googleapis.com/kaizer-public-media/exercises/videos/418abac8-72e1-4af6-b28c-6e3f0228dc54.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/clamshell Clamshell https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/418abac8-72e1-4af6-b28c-6e3f0228dc54.jpg Deite-se de lado com os joelhos flexionados a cerca de 45 graus e os pés unidos, com quadris e ombros alinhados. Sem separar os pés, abra o joelho de cima o mais alto possível sem girar a pelve para trás. Pause no topo e desça controlando. Opcional: use uma mini faixa acima dos joelhos para mais resistência. Faça todas as repetições de um lado antes de trocar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/418abac8-72e1-4af6-b28c-6e3f0228dc54.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/clean-con-sandbag Clean con sandbag https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/96bfb814-d39d-47e5-9bff-b1d365ccd159.jpg Parate sobre un sandbag con los pies al ancho de la cadera y agarralo de las manijas o los costados. Hacé bisagra de cadera y flexioná las rodillas para bajar, manteniendo la espalda plana y el pecho arriba. Empujá de forma explosiva con las piernas y extendé la cadera para tirar el sandbag hacia arriba, después metete rápido debajo para recibirlo sobre el pecho o los hombros. Parate derecho para terminar y después bajalo controlado para la próxima repetición. https://storage.googleapis.com/kaizer-public-media/exercises/videos/96bfb814-d39d-47e5-9bff-b1d365ccd159.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/clean-con-sandbag Sandbag Clean https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/96bfb814-d39d-47e5-9bff-b1d365ccd159.jpg Stand over a sandbag with feet hip-width apart and grip it by the handles or sides. Hinge at the hips and bend your knees to get low, keeping your back flat and chest up. Drive explosively through your legs and extend your hips to pull the sandbag up, then quickly pull your body under it to catch it on your chest or shoulders. Stand tall to finish, then lower it under control for the next rep. https://storage.googleapis.com/kaizer-public-media/exercises/videos/96bfb814-d39d-47e5-9bff-b1d365ccd159.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/clean-con-sandbag Clean com sandbag https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/96bfb814-d39d-47e5-9bff-b1d365ccd159.jpg Fique sobre um sandbag com os pés na largura do quadril e segure pelas alças ou laterais. Faça dobradiça de quadril e flexione os joelhos para baixar, mantendo as costas retas e o peito para cima. Empurre explosivamente com as pernas e estenda o quadril para puxar o sandbag para cima, depois entre rápido por baixo para recebê-lo no peito ou nos ombros. Fique de pé para finalizar e depois desça controlado para a próxima repetição. https://storage.googleapis.com/kaizer-public-media/exercises/videos/96bfb814-d39d-47e5-9bff-b1d365ccd159.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/colgado-en-barra-dead-hang Colgado en barra (dead hang) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8fc97fef-4e38-44c7-8645-04b36c0b6b0c.jpg Estirate hacia arriba y agarrá una barra de dominadas con agarre pronado al ancho de los hombros. Dejate colgar para que todo el peso del cuerpo tire hacia abajo por los brazos, manteniendo los hombros levemente activos en lugar de totalmente encogidos. Dejá que la columna y los dorsales se descompriman mientras mantenés un agarre firme en la barra. Mantené la posición el tiempo indicado, respirando parejo y relajando las piernas. Esto desarrolla resistencia de agarre y descomprime los hombros y la espalda. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8fc97fef-4e38-44c7-8645-04b36c0b6b0c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/colgado-en-barra-dead-hang Dead Hang https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8fc97fef-4e38-44c7-8645-04b36c0b6b0c.jpg Reach up and grab a pull-up bar with a pronated, shoulder-width grip. Step or hang off so your full body weight pulls down through your arms, keeping your shoulders slightly engaged rather than fully shrugged. Let your spine and lats decompress while keeping a firm grip on the bar. Hold the position for the prescribed time, breathing steadily and staying relaxed through your legs. This builds grip endurance and decompresses the shoulders and back. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8fc97fef-4e38-44c7-8645-04b36c0b6b0c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/colgado-en-barra-dead-hang Suspensão na barra (dead hang) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8fc97fef-4e38-44c7-8645-04b36c0b6b0c.jpg Alcance para cima e segure uma barra fixa com pegada pronada na largura dos ombros. Deixe-se pendurar para que todo o peso do corpo puxe para baixo pelos braços, mantendo os ombros levemente ativos em vez de totalmente encolhidos. Deixe a coluna e os dorsais descomprimirem enquanto mantém uma pegada firme na barra. Mantenha a posição pelo tempo indicado, respirando de forma constante e relaxando as pernas. Isso desenvolve resistência de pegada e descomprime os ombros e as costas. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8fc97fef-4e38-44c7-8645-04b36c0b6b0c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/cross-body-crunch Cross-body crunch https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d009b83f-4fa4-47a4-94e6-696f656843db.jpg Acuéstate boca arriba con las rodillas flexionadas y las manos detrás de la cabeza sin entrelazar los dedos. Mantén la zona lumbar neutra. Eleva el torso llevando el hombro derecho hacia la rodilla izquierda mientras exhalas, realizando una rotación controlada del tronco sin tirar del cuello. Desciende lentamente y repite hacia el lado contrario https://storage.googleapis.com/kaizer-public-media/exercises/videos/d009b83f-4fa4-47a4-94e6-696f656843db.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/cross-body-crunch Cross-body crunch https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d009b83f-4fa4-47a4-94e6-696f656843db.jpg Lie on your back with your knees bent and your hands placed lightly behind your head without pulling. Keep your lower back neutral. Lift your torso by bringing your right shoulder toward your left knee as you exhale, rotating the torso in a controlled way. Return slowly to the starting position and repeat on the opposite side. Keep the movement small, precise, and driven by your core—not your neck. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d009b83f-4fa4-47a4-94e6-696f656843db.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/cross-body-crunch Abdominal cruzado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d009b83f-4fa4-47a4-94e6-696f656843db.jpg Deite de costas com os joelhos flexionados e as mãos levemente atrás da cabeça, sem puxar. Mantenha a lombar neutra. Eleve o tronco levando o ombro direito em direção ao joelho esquerdo enquanto expira, rotacionando o tronco de forma controlada. Retorne lentamente à posição inicial e repita para o outro lado. Mantenha o movimento curto, preciso e guiado pelo core — não pelo pescoço. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d009b83f-4fa4-47a4-94e6-696f656843db.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/cruce-de-poleas Cruce de poleas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/004768da-df75-4667-ae56-2cb0f599810f.jpg Parate en el centro de una máquina de crossover. Agarrá ambas manijas y juntalas al frente del pecho en forma de arco. Mantené una leve flexión en los codos y volvé con control. https://storage.googleapis.com/kaizer-public-media/exercises/videos/004768da-df75-4667-ae56-2cb0f599810f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/cruce-de-poleas Cable Crossover https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/004768da-df75-4667-ae56-2cb0f599810f.jpg Stand in the middle of a cable crossover machine, grab both handles, and bring your arms together in front of your chest in a wide arc. Keep a slight bend in your elbows and control the movement back. https://storage.googleapis.com/kaizer-public-media/exercises/videos/004768da-df75-4667-ae56-2cb0f599810f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/cruce-de-poleas Crossover no cabo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/004768da-df75-4667-ae56-2cb0f599810f.jpg Fique no meio de uma máquina de crossover, segure as duas alças e traga os braços à frente do peito em um arco amplo. Mantenha uma leve flexão nos cotovelos e controle a volta do movimento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/004768da-df75-4667-ae56-2cb0f599810f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/crunch-abdominal-con-peso Crunch abdominal con peso https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/77d4d88d-9cbd-4863-babf-87a37325eabf.jpg Acuéstate boca arriba con las rodillas flexionadas y los pies apoyados. Sostené un disco de peso contra el pecho o con los brazos extendidos hacia arriba. Activá el abdomen y elevá el pecho unos centímetros, manteniendo la espalda baja pegada al piso. Volvé a bajar de forma controlada. El disco aumenta la resistencia y exige más a la parte alta del abdomen. https://storage.googleapis.com/kaizer-public-media/exercises/videos/77d4d88d-9cbd-4863-babf-87a37325eabf.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/crunch-abdominal-con-peso Weighted Crunches https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/77d4d88d-9cbd-4863-babf-87a37325eabf.jpg Lie on your back with your knees bent and feet flat on the floor. Hold a weight plate against your chest or with your arms extended upward. Engage your core and lift your shoulders a few inches off the ground, keeping your lower back on the floor. Lower with control. The added weight increases resistance and intensifies the upper-ab activation. https://storage.googleapis.com/kaizer-public-media/exercises/videos/77d4d88d-9cbd-4863-babf-87a37325eabf.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/crunch-abdominal-con-peso Abdominais com carga https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/77d4d88d-9cbd-4863-babf-87a37325eabf.jpg Deite-se de costas com os joelhos dobrados e os pés apoiados no chão. Segure uma anilha contra o peito ou com os braços estendidos para cima. Ative o core e eleve os ombros alguns centímetros do chão, mantendo a lombar no piso. Desça com controle. A carga extra aumenta a resistência e intensifica a ativação do abdômen superior. https://storage.googleapis.com/kaizer-public-media/exercises/videos/77d4d88d-9cbd-4863-babf-87a37325eabf.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/crunch-con-piernas-elevadas Crunch con piernas elevadas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3d574cb4-354a-4972-ab50-e322bb73a1ea.jpg Acostado boca arriba, extendé las piernas y levantalas unos 30–45° del piso. Mantenelas quietas mientras activás el abdomen y elevás el torso llevando las costillas hacia la pelvis. Bajá con control sin apoyar completamente la cabeza. Trabaja la zona superior del abdomen con mayor tensión por la posición de las piernas. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3d574cb4-354a-4972-ab50-e322bb73a1ea.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/crunch-con-piernas-elevadas Leg-raised crunch https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3d574cb4-354a-4972-ab50-e322bb73a1ea.jpg Lie on your back with your legs extended and lifted about 30–45° off the floor. Keep your legs still as you engage your core and lift your upper torso, bringing your ribs toward your pelvis. Lower with control without fully resting your head. Targets the upper abs with extra tension due to the raised-leg position https://storage.googleapis.com/kaizer-public-media/exercises/videos/3d574cb4-354a-4972-ab50-e322bb73a1ea.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/crunch-con-piernas-elevadas Abdominal com pernas elevadas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3d574cb4-354a-4972-ab50-e322bb73a1ea.jpg Deite-se de costas com as pernas estendidas e elevadas cerca de 30 a 45 graus do chão. Mantenha as pernas paradas enquanto ativa o core e eleva o tronco, aproximando as costelas da pelve. Desça com controle sem descansar totalmente a cabeça. Trabalha o abdômen superior com tensão extra devido à posição das pernas elevadas. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3d574cb4-354a-4972-ab50-e322bb73a1ea.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/crunch-con-rodillas-flexionadas-en-90 Crunch con rodillas flexionadas en 90° https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3f49e5c4-8642-4093-8380-654f42757668.jpg Acostado boca arriba, levantá las piernas formando un ángulo de 90° en caderas y rodillas (posición “tabletop”). Activá el abdomen y elevá el torso llevando las costillas hacia la pelvis sin mover las piernas. Bajá con control sin dejar caer la cabeza. Enfoca la zona superior del abdomen con buena estabilidad lumbar https://storage.googleapis.com/kaizer-public-media/exercises/videos/3f49e5c4-8642-4093-8380-654f42757668.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/crunch-con-rodillas-flexionadas-en-90 Lying Leg Raises https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3f49e5c4-8642-4093-8380-654f42757668.jpg Lie on your back with your legs lifted and bent at 90° (tabletop position). Engage your core and lift your upper torso, bringing your ribs toward your pelvis while keeping your legs still. Lower with control without dropping your head. Targets the upper abs with increased lower-back stability. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3f49e5c4-8642-4093-8380-654f42757668.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/crunch-con-rodillas-flexionadas-en-90 Elevação de tronco com pernas elevadas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3f49e5c4-8642-4093-8380-654f42757668.jpg Deite-se de costas com as pernas elevadas e dobradas a 90 graus na posição tabletop. Ative o core e eleve o tronco, aproximando as costelas da pelve enquanto mantém as pernas paradas. Desça com controle sem deixar a cabeça cair. Trabalha o abdômen superior com mais estabilidade para a lombar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3f49e5c4-8642-4093-8380-654f42757668.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/crunch-con-tobilleras-con-peso Crunch con tobilleras con peso https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/57829e4c-e5b0-4761-9250-f8e55963dbc0.jpg Acuéstate boca arriba con las piernas elevadas y flexionadas a 90° (posición de mesa). Usá tobilleras con peso para agregar resistencia sin mover las piernas. Activá el core y elevá el torso superior llevando las costillas hacia la pelvis, manteniendo las piernas estables. Descendé de forma controlada sin dejar caer la cabeza. El peso en las tobilleras aumenta la tensión en el abdomen y mejora la estabilidad lumbar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/57829e4c-e5b0-4761-9250-f8e55963dbc0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/crunch-con-tobilleras-con-peso Lying Leg Raises with ankle weights https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/57829e4c-e5b0-4761-9250-f8e55963dbc0.jpg Lie on your back with your legs lifted and bent at 90° (tabletop position). Wear ankle weights to add resistance while keeping your legs still. Engage your core and lift your upper torso, bringing your ribs toward your pelvis. Lower with control without dropping your head. The ankle weights increase abdominal tension and improve lower-back stability. https://storage.googleapis.com/kaizer-public-media/exercises/videos/57829e4c-e5b0-4761-9250-f8e55963dbc0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/crunch-con-tobilleras-con-peso Elevação de tronco com pernas elevadas e caneleiras https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/57829e4c-e5b0-4761-9250-f8e55963dbc0.jpg Deite-se de costas com as pernas elevadas e dobradas a 90 graus na posição tabletop. Use caneleiras para adicionar resistência mantendo as pernas paradas. Ative o core e eleve o tronco, aproximando as costelas da pelve. Desça com controle sem deixar a cabeça cair. As caneleiras aumentam a tensão abdominal e melhoram a estabilidade da lombar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/57829e4c-e5b0-4761-9250-f8e55963dbc0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/crunch-de-pie-en-polea Crunch de pie en polea https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a36931a8-1ee4-4974-a7fd-1c9836368a9e.jpg Poné una soga en la polea alta y sostené un extremo contra la nuca o la frente, parado de espaldas o de costado a la torre. Con la cadera fija, hacé el crunch flexionando la columna y llevando las costillas hacia la pelvis, generando la contracción con los abdominales y no con la cadera. Hacé una pausa y apretá abajo, después volvé despacio a la posición erguida con control y sin tirar con los brazos. Mantené la tensión del cable sobre los abdominales todo el tiempo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a36931a8-1ee4-4974-a7fd-1c9836368a9e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/crunch-de-pie-en-polea Standing Cable Crunch https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a36931a8-1ee4-4974-a7fd-1c9836368a9e.jpg Set a rope attachment on a high pulley and hold one end against the back of your neck or your forehead while standing facing away or sideways. With your hips fixed, crunch down by flexing your spine and bringing your ribcage toward your pelvis, driving the contraction through your abs rather than your hips. Pause and squeeze at the bottom, then return slowly to upright under control without yanking with your arms. Keep the cable tension on your abs the entire time. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a36931a8-1ee4-4974-a7fd-1c9836368a9e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/crunch-de-pie-en-polea Abdominal na polia em pé https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a36931a8-1ee4-4974-a7fd-1c9836368a9e.jpg Coloque uma corda na polia alta e segure uma ponta contra a nuca ou a testa, em pé de costas ou de lado para a torre. Com o quadril fixo, faça o abdominal flexionando a coluna e levando as costelas em direção à pélvis, gerando a contração com o abdômen e não com o quadril. Faça uma pausa e contraia embaixo, depois volte lentamente à posição ereta com controle e sem puxar com os braços. Mantenha a tensão do cabo sobre o abdômen o tempo todo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a36931a8-1ee4-4974-a7fd-1c9836368a9e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/crunch-en-maquina-abdominal Crunch en máquina abdominal https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/cd44b09a-1e6b-4a61-bac0-5e1a847a9a21.jpg Sentate en la máquina de abdominales con la espalda bien apoyada y los pies firmes en el apoyo. Ajustá el asiento para que el eje de la máquina quede alineado con el abdomen. Sujetá las manijas, activá el core y flexioná el tronco llevando el pecho hacia la cadera. Volvé lentamente a la posición inicial manteniendo la tensión en el abdomen durante todo el movimiento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/cd44b09a-1e6b-4a61-bac0-5e1a847a9a21.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/crunch-en-maquina-abdominal Ab crunch machine https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/cd44b09a-1e6b-4a61-bac0-5e1a847a9a21.jpg Sit on the ab crunch machine with your back fully supported and feet secured. Adjust the seat so the machine’s pivot aligns with your midsection. Grip the handles and brace your core. Flex your spine by bringing your chest toward your hips, contracting the abdominals. Slowly return to the starting position while keeping tension on the abs throughout the movement. https://storage.googleapis.com/kaizer-public-media/exercises/videos/cd44b09a-1e6b-4a61-bac0-5e1a847a9a21.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/crunch-en-maquina-abdominal Abdominal na Máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/cd44b09a-1e6b-4a61-bac0-5e1a847a9a21.jpg Sente-se na máquina de abdominal com as costas totalmente apoiadas no encosto e os pés firmes no apoio. Ajuste o assento para que o eixo da máquina fique alinhado com o abdômen. Segure as alças, contraia o core e realize a flexão do tronco levando o peito em direção ao quadril. Retorne devagar à posição inicial, mantendo a tensão no abdômen durante todo o movimento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/cd44b09a-1e6b-4a61-bac0-5e1a847a9a21.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/crunch-inverso Crunch inverso https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/59908df7-17f8-4f07-b7e4-995cd2059267.jpg Acostate boca arriba con los brazos a los costados y las rodillas flexionadas a 90 grados con los pies en el aire. Contraélos abdominales inferiores para despegar la cadera del piso, llevando las rodillas hacia el pecho. Bajá la cadera lentamente sin dejar que los pies toquen el piso. Concentrate en usar los abdominales para levantar la cadera en vez de balancear las piernas. https://storage.googleapis.com/kaizer-public-media/exercises/videos/59908df7-17f8-4f07-b7e4-995cd2059267.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/crunch-inverso Reverse Crunch https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/59908df7-17f8-4f07-b7e4-995cd2059267.jpg Lie on your back with your arms by your sides and your knees bent at 90 degrees with feet off the floor. Contract your lower abs to curl your hips off the floor, bringing your knees toward your chest. Slowly lower your hips back down without letting your feet touch the floor. Focus on using your abs to lift your hips rather than swinging your legs. https://storage.googleapis.com/kaizer-public-media/exercises/videos/59908df7-17f8-4f07-b7e4-995cd2059267.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/crunch-inverso Abdominal reverso https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/59908df7-17f8-4f07-b7e4-995cd2059267.jpg Deite-se de costas com os braços ao lado do corpo e os joelhos flexionados a 90 graus com os pés fora do chão. Contraia os abdominais inferiores para enrolar os quadris do chão, trazendo os joelhos em direção ao peito. Desça os quadris lentamente sem deixar os pés tocarem o chão. Concentre-se em usar os abdominais para levantar os quadris em vez de balançar as pernas. https://storage.googleapis.com/kaizer-public-media/exercises/videos/59908df7-17f8-4f07-b7e4-995cd2059267.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/crunch-standard Crunch Standard https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/743c14e0-c009-4250-911f-349a33c2b6b6.jpg Acuéstate boca arriba con las rodillas flexionadas y los pies apoyados en el piso. Colocá las manos detrás de la cabeza sin tirar del cuello. Activá el abdomen y levantá el pecho unos centímetros hacia las rodillas, manteniendo la zona baja de la espalda apoyada. Bajá controlando el movimiento. Es un movimiento corto y enfocado en la parte alta del abdomen. https://storage.googleapis.com/kaizer-public-media/exercises/videos/743c14e0-c009-4250-911f-349a33c2b6b6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/crunch-standard Standard Crunch https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/743c14e0-c009-4250-911f-349a33c2b6b6.jpg Lie on your back with your knees bent and feet flat on the floor. Place your hands lightly behind your head without pulling your neck. Engage your core and lift your shoulders a few inches off the ground, keeping your lower back on the floor. Lower slowly with control. It’s a short movement targeting the upper abs. https://storage.googleapis.com/kaizer-public-media/exercises/videos/743c14e0-c009-4250-911f-349a33c2b6b6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/crunch-standard Abdominal tradicional https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/743c14e0-c009-4250-911f-349a33c2b6b6.jpg Deite-se de costas com os joelhos dobrados e os pés apoiados no chão. Coloque as mãos levemente atrás da cabeça sem puxar o pescoço. Ative o core e eleve os ombros alguns centímetros do chão, mantendo a lombar no piso. Desça lentamente com controle. É um movimento curto que foca no abdômen superior. https://storage.googleapis.com/kaizer-public-media/exercises/videos/743c14e0-c009-4250-911f-349a33c2b6b6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/crunchs-bicicleta Crunchs Bicicleta https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5946da22-e2a8-4228-aa05-f04c850fb023.jpg Acostado boca arriba, levantá el torso y llevá las rodillas a 90°. Activá el abdomen y realizá un pedaleo alternado mientras girás el torso: llevá el codo derecho hacia la rodilla izquierda y luego el codo izquierdo hacia la rodilla derecha. Mantené el movimiento fluido sin tirar del cuello. Trabaja oblicuos, recto abdominal y coordinación. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5946da22-e2a8-4228-aa05-f04c850fb023.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/crunchs-bicicleta Bicycle crunch https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5946da22-e2a8-4228-aa05-f04c850fb023.jpg Lie on your back, lift your torso slightly, and bring your knees to 90°. Engage your core and perform an alternating pedaling motion while rotating your torso: bring your right elbow to your left knee, then your left elbow to your right knee. Keep the movement smooth and avoid pulling on your neck. Targets the obliques, upper abs, and coordination. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5946da22-e2a8-4228-aa05-f04c850fb023.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/crunchs-bicicleta Abdominal bicicleta https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5946da22-e2a8-4228-aa05-f04c850fb023.jpg Deite-se de costas, eleve levemente o tronco e traga os joelhos a 90 graus. Ative o core e faça um movimento alternado de pedalada enquanto gira o tronco: leve o cotovelo direito ao joelho esquerdo e depois o cotovelo esquerdo ao joelho direito. Mantenha o movimento suave e evite puxar o pescoço. Trabalha os oblíquos, o abdômen superior e a coordenação. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5946da22-e2a8-4228-aa05-f04c850fb023.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/crunchs-oblicuos Crunchs Oblícuos https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c7446b95-f170-4381-8179-c4bcca06dfba.jpg Acostate de costado con las piernas una arriba de la otra y las dos manos detrás de la cabeza, los codos hacia adelante. Con el core activo, hacé el crunch hacia arriba flexionando lateralmente desde la cintura — elevando las costillas hacia la cadera, sin rotar el torso. Bajá con control y completá las reps; luego cambiá de lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c7446b95-f170-4381-8179-c4bcca06dfba.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/crunchs-oblicuos Oblique crunch https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c7446b95-f170-4381-8179-c4bcca06dfba.jpg Lie on your side with legs stacked on top of each other and both hands behind your head, elbows pointed forward. Bracing your core, crunch straight up by flexing laterally at the waist — lifting your ribs toward your hip without rotating the torso. Lower with control and complete reps, then switch sides. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c7446b95-f170-4381-8179-c4bcca06dfba.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/crunchs-oblicuos Abdominal oblíquo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c7446b95-f170-4381-8179-c4bcca06dfba.jpg Deite-se de lado com as pernas uma sobre a outra e as duas mãos atrás da cabeça, cotovelos apontados para frente. Com o core ativo, faça o crunch para cima flexionando lateralmente a partir da cintura — elevando as costelas em direção ao quadril, sem rotacionar o tronco. Desça com controle e complete as repetições; depois troque de lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c7446b95-f170-4381-8179-c4bcca06dfba.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/cuerdas-de-batalla-battle-ropes Cuerdas de batalla (battle ropes) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/40e9211a-a8d0-4720-9c70-c24181415939.jpg Parate con los pies al ancho de los hombros en una media sentadilla atlética, sosteniendo un extremo de la cuerda en cada mano con agarre firme. Activá el abdomen y subí y bajá los brazos rápidamente para mandar olas alternadas por la cuerda, manteniendo un ritmo fuerte y continuo. Quedate bajo con el pecho arriba y dejá que la potencia salga de los hombros y el torso, no solo de los brazos. Mantené las olas potentes y parejas durante todo el intervalo de trabajo sin pararte del todo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/40e9211a-a8d0-4720-9c70-c24181415939.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/cuerdas-de-batalla-battle-ropes Battle Ropes https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/40e9211a-a8d0-4720-9c70-c24181415939.jpg Stand with your feet shoulder-width apart in an athletic quarter squat, holding one rope end in each hand with a firm grip. Brace your core and rapidly raise and lower your arms to send alternating waves down the rope, keeping a strong, continuous rhythm. Stay low with your chest up and let the power come from your shoulders and torso, not just your arms. Keep the waves powerful and even for the full work interval without standing fully upright. https://storage.googleapis.com/kaizer-public-media/exercises/videos/40e9211a-a8d0-4720-9c70-c24181415939.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/cuerdas-de-batalla-battle-ropes Cordas de batalha https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/40e9211a-a8d0-4720-9c70-c24181415939.jpg Fique em pé com os pés na largura dos ombros em um meio agachamento atlético, segurando uma ponta da corda em cada mão com pegada firme. Contraia o abdômen e suba e desça os braços rapidamente para enviar ondas alternadas pela corda, mantendo um ritmo forte e contínuo. Fique baixo com o peito erguido e deixe a potência vir dos ombros e do tronco, não só dos braços. Mantenha as ondas potentes e uniformes durante todo o intervalo de trabalho sem ficar totalmente em pé. https://storage.googleapis.com/kaizer-public-media/exercises/videos/40e9211a-a8d0-4720-9c70-c24181415939.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/curl-bayesian Curl Bayesian https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/65edfc98-3953-48fe-a633-d9ee2f29c6a8.jpg Poné una manija en polea baja y parate de espaldas a la máquina. Da un paso al frente para que el brazo quede apenas detrás del torso. Hacé el curl sin adelantar el hombro. Apretá arriba y bajá lento volviendo al estiramiento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/65edfc98-3953-48fe-a633-d9ee2f29c6a8.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/curl-bayesian Bayesian Curl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/65edfc98-3953-48fe-a633-d9ee2f29c6a8.jpg Set a handle on a low cable and stand facing away from the machine. Step forward so your working arm is slightly behind your torso. Curl the handle up without letting your shoulder move forward. Squeeze at the top, then lower slowly back to the stretched position. https://storage.googleapis.com/kaizer-public-media/exercises/videos/65edfc98-3953-48fe-a633-d9ee2f29c6a8.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/curl-bayesian Rosca Bayesiana https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/65edfc98-3953-48fe-a633-d9ee2f29c6a8.jpg Ajuste uma pegada na polia baixa e fique de costas para a máquina. Dê um passo à frente para deixar o braço um pouco atrás do tronco. Faça o curl sem levar o ombro para frente. Contraia no topo e desça devagar voltando ao alongamento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/65edfc98-3953-48fe-a633-d9ee2f29c6a8.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/curl-bayesian-unilateral-en-polea Curl Bayesian unilateral en polea https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/21c9b751-c86c-4270-9e9a-ac78c16d1d7d.jpg Poné la polea en la posición más baja y agarrá la manija con una mano, después adelantate un paso para que el brazo quede levemente atrás del torso. Mantené el brazo fijo detrás del cuerpo para estirar el bíceps al inicio. Subí la manija hacia el hombro flexionando el codo y apretá fuerte el bíceps arriba. Bajá controlado hasta el estiramiento profundo y repetí, manteniendo el codo quieto todo el tiempo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/21c9b751-c86c-4270-9e9a-ac78c16d1d7d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/curl-bayesian-unilateral-en-polea Single-Arm Bayesian Cable Curl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/21c9b751-c86c-4270-9e9a-ac78c16d1d7d.jpg Set a cable pulley to the lowest position and grab the handle with one hand, then step forward so your arm is pulled slightly behind your torso. Keep your upper arm fixed behind your body to stretch the biceps as you start. Curl the handle up toward your shoulder by flexing the elbow, squeezing the biceps hard at the top. Lower under control back to the deep stretch and repeat, keeping your elbow stationary throughout. https://storage.googleapis.com/kaizer-public-media/exercises/videos/21c9b751-c86c-4270-9e9a-ac78c16d1d7d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/curl-bayesian-unilateral-en-polea Rosca Bayesian unilateral no cabo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/21c9b751-c86c-4270-9e9a-ac78c16d1d7d.jpg Coloque a polia na posição mais baixa e segure a manopla com uma mão, depois dê um passo à frente para que o braço fique levemente atrás do tronco. Mantenha o braço fixo atrás do corpo para alongar o bíceps no início. Suba a manopla em direção ao ombro flexionando o cotovelo e contraia forte o bíceps no topo. Desça de forma controlada até o alongamento profundo e repita, mantendo o cotovelo parado o tempo todo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/21c9b751-c86c-4270-9e9a-ac78c16d1d7d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/curl-concentrado-con-mancuerna Curl concentrado con mancuerna https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ac0038e5-4b13-4660-9174-6b82460a49bf.jpg Sentate en un banco e inclináte un poco hacia adelante. Sujetá una mancuerna con una mano y apoyá el codo en el muslo. Subí el peso, pausá arriba y bajá controlado. Enfocate en aislar el bíceps. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ac0038e5-4b13-4660-9174-6b82460a49bf.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/curl-concentrado-con-mancuerna Dumbbell Concentration Curl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ac0038e5-4b13-4660-9174-6b82460a49bf.jpg Sit on a bench and lean forward slightly. Hold a dumbbell with one hand and rest your elbow on your inner thigh. Curl the dumbbell up, pause at the top, then lower with control. Focus on isolating the biceps. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ac0038e5-4b13-4660-9174-6b82460a49bf.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/curl-concentrado-con-mancuerna Rosca concentração com halter https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ac0038e5-4b13-4660-9174-6b82460a49bf.jpg Sente-se em um banco e incline o tronco levemente para frente. Segure um halter com uma mão e apoie o cotovelo na parte interna da coxa. Faça a rosca, pause no topo e depois desça com controle. Foque em isolar o bíceps. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ac0038e5-4b13-4660-9174-6b82460a49bf.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/curl-de-biceps-con-barra Curl de bíceps con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5c9c0c28-27ea-4d4e-acb8-d376f8e93509.jpg Sujetá una barra con agarre supino, al ancho de hombros. Parate firme y subí la barra al pecho manteniendo los codos quietos. Apretá arriba y bajá con control. Mantené la postura y no lleves los codos adelante. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5c9c0c28-27ea-4d4e-acb8-d376f8e93509.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/curl-de-biceps-con-barra Barbell Biceps Curl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5c9c0c28-27ea-4d4e-acb8-d376f8e93509.jpg Hold a barbell with an underhand grip at shoulder width. Stand tall and curl the bar toward your chest, keeping elbows still. Squeeze at the top, then lower with control. Maintain your posture and avoid moving your elbows forward. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5c9c0c28-27ea-4d4e-acb8-d376f8e93509.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/curl-de-biceps-con-barra Rosca direta com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5c9c0c28-27ea-4d4e-acb8-d376f8e93509.jpg Segure a barra com pegada supinada na largura dos ombros. Fique ereto e faça a rosca trazendo a barra em direção ao peito, mantendo os cotovelos parados. Contraia no topo e depois desça com controle. Mantenha a postura e evite levar os cotovelos para frente. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5c9c0c28-27ea-4d4e-acb8-d376f8e93509.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/curl-de-biceps-con-barra-ez Curl de bíceps con barra EZ https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/952d07dc-4245-4106-af00-a54f2f24eb79.jpg Agarrá la barra EZ con agarre supino. Hacé el curl llevando la barra hacia los hombros con los codos pegados, y bajá lento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/952d07dc-4245-4106-af00-a54f2f24eb79.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/curl-de-biceps-con-barra-ez EZ Bar Biceps Curl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/952d07dc-4245-4106-af00-a54f2f24eb79.jpg Hold the EZ bar with an underhand grip. Curl the bar up toward your shoulders, keeping elbows tight, then lower. https://storage.googleapis.com/kaizer-public-media/exercises/videos/952d07dc-4245-4106-af00-a54f2f24eb79.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/curl-de-biceps-con-barra-ez Rosca com barra EZ https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/952d07dc-4245-4106-af00-a54f2f24eb79.jpg Segure a barra EZ com pegada supinada. Faça a rosca trazendo a barra em direção aos ombros, mantendo os cotovelos próximos ao corpo, e depois desça. https://storage.googleapis.com/kaizer-public-media/exercises/videos/952d07dc-4245-4106-af00-a54f2f24eb79.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/curl-de-biceps-con-mancuernas Curl de bíceps con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/563a31b0-6cad-4157-8081-68c9aa1dc562.jpg Parate con los pies al ancho de caderas y mancuernas a los costados, palmas al frente. Subí flexionando los codos y manteniendo los codos cerca del torso. Pausá y apretá arriba, bajá despacio. No uses impulso ni balancees la espalda. https://storage.googleapis.com/kaizer-public-media/exercises/videos/563a31b0-6cad-4157-8081-68c9aa1dc562.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/curl-de-biceps-con-mancuernas Dumbbell Biceps Curl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/563a31b0-6cad-4157-8081-68c9aa1dc562.jpg Stand with your feet hip-width apart, holding dumbbells at your sides, palms facing forward. Curl the weights up by bending your elbows, keeping them close to your torso. Pause and squeeze at the top, then lower slowly. Don’t swing or use your back. https://storage.googleapis.com/kaizer-public-media/exercises/videos/563a31b0-6cad-4157-8081-68c9aa1dc562.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/curl-de-biceps-con-mancuernas Rosca direta com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/563a31b0-6cad-4157-8081-68c9aa1dc562.jpg Fique em pé com os pés na largura do quadril, segurando halteres ao lado do corpo com as palmas voltadas para frente. Faça a rosca elevando os pesos ao flexionar os cotovelos, mantendo-os próximos ao tronco. Faça uma pausa e contraia no topo, depois desça lentamente. Não balance nem use as costas. https://storage.googleapis.com/kaizer-public-media/exercises/videos/563a31b0-6cad-4157-8081-68c9aa1dc562.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/curl-de-biceps-en-polea-con-barra Curl de bíceps en polea con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f1cdee42-ed7f-4955-96e4-5ebcb151705b.jpg Colocá una barra recta corta en la polea baja. Parate derecho con los pies al ancho de los hombros y sujetá la barra en supinación (palmas hacia arriba) al ancho de los hombros. Mantené los codos pegados al cuerpo y subí la barra hasta los hombros, apretando el bíceps arriba. Bajá lento, controlando el movimiento, sin inclinarte hacia atrás ni usar impulso. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f1cdee42-ed7f-4955-96e4-5ebcb151705b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/curl-de-biceps-en-polea-con-barra Cable Straight Bar Biceps Curl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f1cdee42-ed7f-4955-96e4-5ebcb151705b.jpg Attach a short straight bar to a low pulley. Stand upright with feet shoulder-width apart and grip the bar with a supinated grip (palms up) at shoulder width. Keep your elbows pinned to your sides and curl the bar up toward your shoulders, squeezing the biceps at the top. Lower slowly under control without leaning back or using momentum. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f1cdee42-ed7f-4955-96e4-5ebcb151705b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/curl-de-biceps-en-polea-con-barra Rosca bíceps no cabo com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f1cdee42-ed7f-4955-96e4-5ebcb151705b.jpg Prenda uma barra reta curta na polia baixa. Fique em pé com os pés na largura dos ombros e segure a barra em supinação (palmas para cima) na largura dos ombros. Mantenha os cotovelos colados ao corpo e suba a barra até os ombros, contraindo o bíceps no topo. Desça lentamente, controlando o movimento, sem inclinar o tronco para trás ou usar impulso. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f1cdee42-ed7f-4955-96e4-5ebcb151705b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/curl-de-biceps-en-polea-con-soga Curl de bíceps en polea con soga https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/445f1554-3be0-4b04-9be4-3033f75fe837.jpg Colocá una soga en la polea baja. Parate derecho con los pies al ancho de los hombros y agarrá las puntas de la soga con agarre neutro (palmas enfrentadas). Mantené los codos pegados al cuerpo y subí la soga hasta los hombros, separando un poco las puntas arriba. Bajá lento, controlando el movimiento, sin inclinarte hacia atrás ni usar impulso. https://storage.googleapis.com/kaizer-public-media/exercises/videos/445f1554-3be0-4b04-9be4-3033f75fe837.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/curl-de-biceps-en-polea-con-soga Cable Rope Biceps Curl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/445f1554-3be0-4b04-9be4-3033f75fe837.jpg Attach a rope to a low pulley. Stand upright with feet shoulder-width apart and grab the rope ends with a neutral grip (palms facing each other). Keep your elbows pinned to your sides and curl the rope up toward your shoulders, splitting the rope ends slightly at the top. Lower slowly under control without leaning back or using momentum. https://storage.googleapis.com/kaizer-public-media/exercises/videos/445f1554-3be0-4b04-9be4-3033f75fe837.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/curl-de-biceps-en-polea-con-soga Rosca bíceps no cabo com corda https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/445f1554-3be0-4b04-9be4-3033f75fe837.jpg Prenda uma corda na polia baixa. Fique em pé com os pés na largura dos ombros e segure as pontas da corda com pegada neutra (palmas voltadas uma para a outra). Mantenha os cotovelos colados ao corpo e suba a corda até os ombros, abrindo levemente as pontas no topo. Desça lentamente, controlando o movimento, sem inclinar o tronco para trás ou usar impulso. https://storage.googleapis.com/kaizer-public-media/exercises/videos/445f1554-3be0-4b04-9be4-3033f75fe837.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/curl-de-biceps-en-trx Curl de bíceps en TRX https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/504d4436-71fa-416b-be2d-b6f4b75919b0.jpg Ponete de frente al anclaje y agarrá las dos manijas con las palmas hacia arriba, inclinándote hacia atrás con los brazos extendidos y el cuerpo en una línea recta. Manteniendo la parte superior de los brazos fija y los codos altos, llevá el cuerpo hacia las manijas flexionando solo los codos. Apretá los bíceps arriba y después bajá con control hasta volver a estirar los brazos. Caminá los pies hacia adelante para aumentar el ángulo y hacer el curl más exigente. https://storage.googleapis.com/kaizer-public-media/exercises/videos/504d4436-71fa-416b-be2d-b6f4b75919b0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/curl-de-biceps-en-trx TRX Biceps Curl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/504d4436-71fa-416b-be2d-b6f4b75919b0.jpg Face the anchor and grip both handles with palms up, leaning back with your arms extended and your body in a straight line. Keeping your upper arms fixed and elbows high, curl your body up toward the handles by bending only at the elbows. Squeeze your biceps at the top, then lower back down with control until your arms are straight again. Walk your feet forward to increase the angle and make the curl more challenging. https://storage.googleapis.com/kaizer-public-media/exercises/videos/504d4436-71fa-416b-be2d-b6f4b75919b0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/curl-de-biceps-en-trx Rosca de bíceps no TRX https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/504d4436-71fa-416b-be2d-b6f4b75919b0.jpg Fique de frente para a ancoragem e segure as duas alças com as palmas para cima, inclinando-se para trás com os braços estendidos e o corpo em linha reta. Mantendo os braços superiores fixos e os cotovelos altos, puxe o corpo em direção às alças dobrando apenas os cotovelos. Aperte os bíceps no topo e depois desça com controle até estender os braços novamente. Caminhe com os pés para a frente para aumentar o ângulo e tornar a rosca mais desafiadora. https://storage.googleapis.com/kaizer-public-media/exercises/videos/504d4436-71fa-416b-be2d-b6f4b75919b0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/curl-de-muneca-con-barra Curl de muñeca con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5e713f2c-dd71-423d-b258-ddd8df5606cf.jpg Sentate en un banco con los antebrazos apoyados sobre los muslos y las muñecas por fuera de las rodillas, palmas hacia arriba. Sujetá una barra en supinación al ancho de los hombros. Dejá que la barra ruede hasta las puntas de los dedos y subila flexionando las muñecas. Apretá arriba y bajá controlando. Mantené los codos fijos y mové sólo las muñecas. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5e713f2c-dd71-423d-b258-ddd8df5606cf.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/curl-de-muneca-con-barra Barbell Wrist Curl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5e713f2c-dd71-423d-b258-ddd8df5606cf.jpg Sit on a bench with your forearms resting on your thighs and your wrists hanging over your knees, palms up. Hold a barbell with a shoulder-width supinated grip. Let the bar roll down to your fingertips, then curl it up by flexing your wrists. Squeeze hard at the top and lower under control. Keep elbows pinned and only the wrists moving. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5e713f2c-dd71-423d-b258-ddd8df5606cf.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/curl-de-muneca-con-barra Rosca de punho com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5e713f2c-dd71-423d-b258-ddd8df5606cf.jpg Sente-se em um banco com os antebraços apoiados nas coxas e os punhos passando das joelhos, com as palmas para cima. Segure uma barra em supinação na largura dos ombros. Deixe a barra rolar até a ponta dos dedos e suba flexionando os punhos. Contraia no topo e desça controlando. Mantenha os cotovelos fixos e apenas os punhos se movendo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5e713f2c-dd71-423d-b258-ddd8df5606cf.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/curl-de-muneca-con-mancuernas Curl de muñeca con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3800f71c-5eab-4255-ada1-37b850feb217.jpg Flexioná las muñecas hacia arriba mientras sostenés mancuernas, con los antebrazos apoyados sobre un banco o las piernas. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3800f71c-5eab-4255-ada1-37b850feb217.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/curl-de-muneca-con-mancuernas Dumbbell Wrist Curl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3800f71c-5eab-4255-ada1-37b850feb217.jpg Curl your wrists upward while holding dumbbells, keeping forearms rested on a bench or thighs. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3800f71c-5eab-4255-ada1-37b850feb217.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/curl-de-muneca-con-mancuernas Flexão de punho com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3800f71c-5eab-4255-ada1-37b850feb217.jpg Flexione os punhos para cima segurando halteres, mantendo os antebraços apoiados em um banco ou nas coxas. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3800f71c-5eab-4255-ada1-37b850feb217.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/curl-de-muneca-inverso-con-mancuernas Curl de muñeca inverso con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/36042f42-6e9b-454c-a469-25f97972c13a.jpg Sentate en un banco con los antebrazos apoyados sobre los muslos, palmas hacia abajo y una mancuerna en cada mano. Dejá que las muñecas sobresalgan apenas de las rodillas. Elevá las muñecas hacia arriba contrayendo los extensores del antebrazo y bajá lento hasta que los nudillos apunten al piso. Mantené los antebrazos quietos y mové solo la muñeca durante toda la serie. https://storage.googleapis.com/kaizer-public-media/exercises/videos/36042f42-6e9b-454c-a469-25f97972c13a.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/curl-de-muneca-inverso-con-mancuernas Reverse Dumbbell Wrist Curl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/36042f42-6e9b-454c-a469-25f97972c13a.jpg Sit on a bench with your forearms resting on your thighs, palms facing down and a dumbbell in each hand. Let your wrists hang just beyond your knees. Extend your wrists upward, contracting the forearm extensors, then lower the weights slowly until your knuckles point down. Keep forearms still and move only at the wrist throughout the set. https://storage.googleapis.com/kaizer-public-media/exercises/videos/36042f42-6e9b-454c-a469-25f97972c13a.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/curl-de-muneca-inverso-con-mancuernas Flexão de punho reversa com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/36042f42-6e9b-454c-a469-25f97972c13a.jpg Sente-se em um banco com os antebraços apoiados nas coxas, palmas voltadas para baixo e um halter em cada mão. Deixe os punhos ultrapassarem levemente os joelhos. Estenda os punhos para cima, contraindo os extensores do antebraço, e depois abaixe os pesos lentamente até os nós dos dedos apontarem para baixo. Mantenha os antebraços parados e mova apenas o punho durante toda a série. https://storage.googleapis.com/kaizer-public-media/exercises/videos/36042f42-6e9b-454c-a469-25f97972c13a.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/curl-de-muneca-invertido-con-barra Curl de muñeca invertido con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/fd1a3ae2-2389-4974-82fc-b8ca7382eeb4.jpg Sentate en un banco con los antebrazos sobre los muslos y las muñecas por fuera de las rodillas, palmas hacia abajo. Sujetá una barra en pronación al ancho de los hombros. Dejá caer un poco la muñeca y subí extendiendo las muñecas para levantar la barra. Apretá la parte superior del antebrazo arriba y bajá controlando. Codos fijos. https://storage.googleapis.com/kaizer-public-media/exercises/videos/fd1a3ae2-2389-4974-82fc-b8ca7382eeb4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/curl-de-muneca-invertido-con-barra Barbell Reverse Wrist Curl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/fd1a3ae2-2389-4974-82fc-b8ca7382eeb4.jpg Sit on a bench with your forearms resting on your thighs and your wrists hanging over your knees, palms down. Hold a barbell with a shoulder-width pronated grip. Let the bar drop slightly and then curl your wrists upward, lifting the bar by extending the wrists. Squeeze the top of the forearms and lower under control. Keep elbows fixed. https://storage.googleapis.com/kaizer-public-media/exercises/videos/fd1a3ae2-2389-4974-82fc-b8ca7382eeb4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/curl-de-muneca-invertido-con-barra Rosca inversa de punho com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/fd1a3ae2-2389-4974-82fc-b8ca7382eeb4.jpg Sente-se em um banco com os antebraços nas coxas e os punhos passando das joelhos, palmas para baixo. Segure uma barra em pronação na largura dos ombros. Deixe o punho cair levemente e suba estendendo os punhos para levantar a barra. Contraia a parte superior do antebraço no topo e desça controlando. Cotovelos fixos. https://storage.googleapis.com/kaizer-public-media/exercises/videos/fd1a3ae2-2389-4974-82fc-b8ca7382eeb4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/curl-drag-con-barra Curl drag con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f5bc7412-78da-49f0-abd0-e70d0e1e1eaa.jpg Parate sosteniendo una barra con agarre supino al ancho de hombros y los brazos colgando frente a los muslos. En vez de balancear la barra hacia adelante, arrastrala hacia arriba pegada al torso llevando los codos hacia atrás detrás del cuerpo. Mantené la barra cerca del abdomen y el pecho todo el recorrido, apretando el bíceps arriba. Bajá por el mismo camino controlado; el movimiento de arrastre concentra la tensión en el bíceps y reduce la participación del deltoides anterior. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f5bc7412-78da-49f0-abd0-e70d0e1e1eaa.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/curl-drag-con-barra Barbell Drag Curl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f5bc7412-78da-49f0-abd0-e70d0e1e1eaa.jpg Stand holding a barbell with an underhand, shoulder-width grip and your arms hanging in front of your thighs. Instead of swinging the bar forward, drag it straight up your torso by driving your elbows back behind your body. Keep the bar close to your stomach and chest throughout, squeezing the biceps at the top. Lower it back down along the same path under control; the dragging motion shifts tension onto the biceps and reduces front-deltoid involvement. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f5bc7412-78da-49f0-abd0-e70d0e1e1eaa.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/curl-drag-con-barra Rosca Drag com Barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f5bc7412-78da-49f0-abd0-e70d0e1e1eaa.jpg Fique de pé segurando uma barra com pegada supinada na largura dos ombros e os braços pendurados à frente das coxas. Em vez de balançar a barra para frente, arraste-a para cima junto ao tronco levando os cotovelos para trás do corpo. Mantenha a barra perto do abdômen e do peito durante todo o movimento, apertando o bíceps no topo. Desça pelo mesmo caminho de forma controlada; o movimento de arraste concentra a tensão no bíceps e reduz a participação do deltoide anterior. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f5bc7412-78da-49f0-abd0-e70d0e1e1eaa.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/curl-femoral-acostado-en-maquina Curl femoral acostado en máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/88a3ea56-58df-4fbd-9524-f7f63ebc9fd6.jpg Acostate boca abajo en la máquina de curl, tobillos bajo el rodillo. Flexioná las piernas hacia los glúteos, apretá arriba y bajá lento. Mantené las caderas apoyadas y el movimiento controlado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/88a3ea56-58df-4fbd-9524-f7f63ebc9fd6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/curl-femoral-acostado-en-maquina Lying Prone Leg Curl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/88a3ea56-58df-4fbd-9524-f7f63ebc9fd6.jpg Lie face down on the leg curl machine, with ankles under the pad. Curl your legs toward your glutes, squeezing at the top, then lower slowly. Keep your hips on the pad and move in a controlled manner. https://storage.googleapis.com/kaizer-public-media/exercises/videos/88a3ea56-58df-4fbd-9524-f7f63ebc9fd6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/curl-femoral-acostado-en-maquina Flexão de Pernas Deitado (Mesa Flexora) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/88a3ea56-58df-4fbd-9524-f7f63ebc9fd6.jpg Deite-se de barriga para baixo na máquina de flexão de pernas, com os tornozelos sob o rolo. Flexione as pernas em direção aos glúteos, contraindo no topo, e depois desça lentamente. Mantenha o quadril apoiado no banco e execute de forma controlada. https://storage.googleapis.com/kaizer-public-media/exercises/videos/88a3ea56-58df-4fbd-9524-f7f63ebc9fd6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/curl-femoral-acostado-en-polea Curl femoral acostado en polea https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1d6ecd4f-8c30-4ae5-80ea-50a9e4478484.jpg Colocá una tobillera en una polea baja y aseguralа alrededor de un tobillo, después acostate boca abajo en un banco o en el piso de espaldas a la torre. Mantené la cadera apoyada y el tren superior quieto mientras flexionás llevando el talón hacia el glúteo contra la resistencia del cable. Apretá fuerte el isquio arriba en la contracción. Bajá controlado hasta casi extender la pierna, sintiendo el estiramiento. El cable da tensión constante en todo el recorrido, a diferencia del curl con peso libre. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1d6ecd4f-8c30-4ae5-80ea-50a9e4478484.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/curl-femoral-acostado-en-polea Lying Cable Leg Curl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1d6ecd4f-8c30-4ae5-80ea-50a9e4478484.jpg Attach an ankle strap to a low cable pulley and secure it around one ankle, then lie face down on a bench or the floor facing away from the stack. Keep your hips pressed down and your upper body still as you curl your heel toward your glutes against the cable resistance. Squeeze your hamstring hard at the top of the contraction. Lower under control until your leg is nearly straight, feeling a stretch. The cable provides constant tension through the full range, unlike a free-weight curl. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1d6ecd4f-8c30-4ae5-80ea-50a9e4478484.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/curl-femoral-acostado-en-polea Flexão de pernas deitado no cabo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1d6ecd4f-8c30-4ae5-80ea-50a9e4478484.jpg Prenda uma caneleira em uma polia baixa e fixe-a ao redor de um tornozelo, depois deite de bruços em um banco ou no chão de costas para a torre. Mantenha o quadril apoiado e o tronco imóvel enquanto flexiona o joelho levando o calcanhar em direção ao glúteo contra a resistência do cabo. Contraia firme o isquiotibial no topo do movimento. Desça de forma controlada até quase estender a perna, sentindo o alongamento. O cabo oferece tensão constante em toda a amplitude, diferente da flexora de peso livre. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1d6ecd4f-8c30-4ae5-80ea-50a9e4478484.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/curl-femoral-de-pie-en-maquina Curl femoral de pie en máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/830b628e-466a-416c-b8a0-42bda3501fcc.jpg Parate en la máquina con un muslo apoyado en el almohadón y el tobillo de trabajo enganchado debajo del rodillo de la palanca, agarrando las manijas para sostenerte. Mantené el torso erguido y la cadera estable mientras flexionás llevando el talón hacia el glúteo, moviendo solo la rodilla. Apretá fuerte el isquio arriba sin balancear la cadera. Bajá el peso controlado hasta casi extender la pierna. Trabajar una pierna por vez te deja corregir desequilibrios con técnica estricta. https://storage.googleapis.com/kaizer-public-media/exercises/videos/830b628e-466a-416c-b8a0-42bda3501fcc.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/curl-femoral-de-pie-en-maquina Standing Leg Curl Machine https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/830b628e-466a-416c-b8a0-42bda3501fcc.jpg Stand in the machine with one thigh against the pad and your working ankle hooked under the lever roller, gripping the handles for support. Keep your torso upright and your hips stable as you curl your heel up toward your glute, flexing only at the knee. Squeeze the hamstring hard at the top without swinging your hips. Lower the weight under control until your leg is nearly extended. Working one leg at a time lets you correct imbalances with strict form. https://storage.googleapis.com/kaizer-public-media/exercises/videos/830b628e-466a-416c-b8a0-42bda3501fcc.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/curl-femoral-de-pie-en-maquina Flexora em pé na máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/830b628e-466a-416c-b8a0-42bda3501fcc.jpg Fique em pé na máquina com uma coxa apoiada no acolchoado e o tornozelo de trabalho preso sob o rolo da alavanca, segurando as pegas para se apoiar. Mantenha o tronco ereto e o quadril estável enquanto flexiona o joelho levando o calcanhar em direção ao glúteo, movendo apenas a articulação. Contraia firme o isquiotibial no topo sem balançar o quadril. Desça o peso de forma controlada até quase estender a perna. Trabalhar uma perna por vez ajuda a corrigir desequilíbrios com técnica rigorosa. https://storage.googleapis.com/kaizer-public-media/exercises/videos/830b628e-466a-416c-b8a0-42bda3501fcc.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/curl-femoral-de-pie-en-polea Curl femoral de pie en polea https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c20db292-94aa-451e-8d32-42b444a854b3.jpg Colocá una tobillera en una polea baja y aseguralа alrededor de un tobillo, parado de frente a la torre y agarrándote del marco para equilibrarte. Mantené la pierna de apoyo levemente flexionada y el torso erguido mientras llevás el talón de trabajo hacia atrás y arriba en dirección al glúteo. Apretá el isquio arriba, moviendo solo la rodilla. Volvé la pierna controlado hasta casi estirarla, manteniendo tensión constante en el cable. Evitá inclinarte o balancearte para que el isquio haga el trabajo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c20db292-94aa-451e-8d32-42b444a854b3.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/curl-femoral-de-pie-en-polea Standing Cable Leg Curl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c20db292-94aa-451e-8d32-42b444a854b3.jpg Attach an ankle strap to a low cable pulley and fasten it around one ankle while standing facing the stack, holding the frame for balance. Keep your standing leg slightly bent and your torso upright as you curl your working heel back and up toward your glute. Squeeze the hamstring at the top, flexing only at the knee. Return the leg under control until nearly straight, keeping constant tension on the cable. Avoid leaning or swinging to keep the hamstring doing the work. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c20db292-94aa-451e-8d32-42b444a854b3.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/curl-femoral-de-pie-en-polea Flexora em pé no cabo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c20db292-94aa-451e-8d32-42b444a854b3.jpg Prenda uma caneleira em uma polia baixa e fixe-a ao redor de um tornozelo, em pé de frente para a torre e segurando a estrutura para se equilibrar. Mantenha a perna de apoio levemente flexionada e o tronco ereto enquanto leva o calcanhar de trabalho para trás e para cima em direção ao glúteo. Contraia o isquiotibial no topo, movendo apenas o joelho. Retorne a perna de forma controlada até quase estendê-la, mantendo tensão constante no cabo. Evite inclinar ou balançar para que o isquiotibial faça o trabalho. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c20db292-94aa-451e-8d32-42b444a854b3.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/curl-femoral-en-trx Curl femoral en TRX https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/343c44fc-5709-4d08-9d7a-92ac705b6960.jpg Acostate boca arriba y apoyá los dos talones en los estribos con las cintas colgando del anclaje y las piernas extendidas. Levantá la cadera del piso formando un puente con una línea recta de los hombros a los talones. Manteniendo la cadera arriba, flexioná las rodillas para llevar los talones hacia los glúteos y después extendé despacio de vuelta con control. La suspensión obliga a los isquios y glúteos a trabajar fuerte para flexionar las rodillas y estabilizar el puente. https://storage.googleapis.com/kaizer-public-media/exercises/videos/343c44fc-5709-4d08-9d7a-92ac705b6960.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/curl-femoral-en-trx TRX Hamstring Curl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/343c44fc-5709-4d08-9d7a-92ac705b6960.jpg Lie on your back and place both heels into the foot cradles with the straps hanging from the anchor and your legs extended. Lift your hips off the floor into a bridge so your body forms a straight line from shoulders to heels. Keeping your hips raised, bend your knees to pull your heels toward your glutes, then slowly extend back out under control. The suspension forces your hamstrings and glutes to work hard to both flex the knees and stabilize the bridge. https://storage.googleapis.com/kaizer-public-media/exercises/videos/343c44fc-5709-4d08-9d7a-92ac705b6960.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/curl-femoral-en-trx Flexão de pernas no TRX https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/343c44fc-5709-4d08-9d7a-92ac705b6960.jpg Deite de costas e apoie os dois calcanhares nos estribos com as fitas penduradas na ancoragem e as pernas estendidas. Levante o quadril do chão formando uma ponte com uma linha reta dos ombros aos calcanhares. Mantendo o quadril elevado, dobre os joelhos para puxar os calcanhares em direção aos glúteos e depois estenda lentamente de volta com controle. A suspensão exige que os isquiotibiais e glúteos trabalhem forte para flexionar os joelhos e estabilizar a ponte. https://storage.googleapis.com/kaizer-public-media/exercises/videos/343c44fc-5709-4d08-9d7a-92ac705b6960.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/curl-femoral-unilateral-acostado-en-maquina Curl femoral unilateral acostado en máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/badbf7b4-ae27-41a0-9d0f-a404939a9c6f.jpg Acostate boca abajo en la máquina de curl acostado y colocá un tobillo debajo del rodillo con la pierna totalmente extendida. Mantené la cadera bien apoyada en el banco para que no se levante mientras flexionás llevando el talón hacia el glúteo. Movés solo la rodilla y apretás fuerte el isquio arriba en la repetición. Bajá el peso controlado hasta casi extender la pierna, resistiendo en la bajada. Entrenar una pierna por vez expone y corrige desequilibrios de fuerza. https://storage.googleapis.com/kaizer-public-media/exercises/videos/badbf7b4-ae27-41a0-9d0f-a404939a9c6f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/curl-femoral-unilateral-acostado-en-maquina Single-Leg Lying Leg Curl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/badbf7b4-ae27-41a0-9d0f-a404939a9c6f.jpg Lie face down on the lying leg curl machine and position one ankle under the roller pad with your leg fully extended. Keep your hips pressed firmly into the bench so they don't rise as you curl your heel toward your glute. Flex only at the knee and squeeze the hamstring hard at the top of the rep. Lower the weight under control until your leg is almost straight, resisting on the way down. Training one leg at a time exposes and corrects strength imbalances. https://storage.googleapis.com/kaizer-public-media/exercises/videos/badbf7b4-ae27-41a0-9d0f-a404939a9c6f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/curl-femoral-unilateral-acostado-en-maquina Flexora deitado unilateral https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/badbf7b4-ae27-41a0-9d0f-a404939a9c6f.jpg Deite de bruços na máquina flexora deitada e posicione um tornozelo sob o rolo com a perna totalmente estendida. Mantenha o quadril bem apoiado no banco para que não suba enquanto flexiona o joelho levando o calcanhar em direção ao glúteo. Mova apenas a articulação e contraia firme o isquiotibial no topo da repetição. Desça o peso de forma controlada até quase estender a perna, resistindo na descida. Treinar uma perna por vez expõe e corrige desequilíbrios de força. https://storage.googleapis.com/kaizer-public-media/exercises/videos/badbf7b4-ae27-41a0-9d0f-a404939a9c6f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/curl-femoral-unilateral-sentado-en-maquina Curl femoral unilateral sentado en máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/6974593c-0fad-411d-a65c-8a0fbe6243cb.jpg Sentate en la máquina de curl sentado con la espalda contra el respaldo y una pierna enganchada sobre el rodillo, con el almohadón del muslo bien ajustado sobre las piernas. Mantené la cadera y el torso quietos mientras flexionás una pierna llevando el talón hacia abajo y atrás contra la resistencia. Apretá firme el isquio abajo en la contracción. Volvé controlado hasta casi extender la pierna, manteniendo la tensión en el músculo. Trabajar unilateral te deja igualar la fuerza entre piernas y enfocar la contracción. https://storage.googleapis.com/kaizer-public-media/exercises/videos/6974593c-0fad-411d-a65c-8a0fbe6243cb.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/curl-femoral-unilateral-sentado-en-maquina Single-Leg Seated Leg Curl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/6974593c-0fad-411d-a65c-8a0fbe6243cb.jpg Sit in the seated leg curl machine with your back against the pad and one leg hooked over the roller, the thigh pad locked snugly over your legs. Keep your hips and torso still as you curl one heel down and under, flexing at the knee against the resistance. Squeeze the hamstring firmly at the bottom of the contraction. Return under control until your leg is nearly extended, keeping tension on the muscle. Working unilaterally lets you match strength between legs and focus the contraction. https://storage.googleapis.com/kaizer-public-media/exercises/videos/6974593c-0fad-411d-a65c-8a0fbe6243cb.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/curl-femoral-unilateral-sentado-en-maquina Flexora sentado unilateral https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/6974593c-0fad-411d-a65c-8a0fbe6243cb.jpg Sente-se na máquina flexora sentada com as costas no encosto e uma perna apoiada sobre o rolo, com o acolchoado da coxa bem travado sobre as pernas. Mantenha o quadril e o tronco imóveis enquanto flexiona uma perna levando o calcanhar para baixo e para trás contra a resistência. Contraia firme o isquiotibial na base do movimento. Retorne de forma controlada até quase estender a perna, mantendo a tensão no músculo. Trabalhar de forma unilateral permite igualar a força entre as pernas e focar a contração. https://storage.googleapis.com/kaizer-public-media/exercises/videos/6974593c-0fad-411d-a65c-8a0fbe6243cb.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/curl-inclinado-con-mancuernas Curl inclinado con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/399f7217-eb53-4269-996e-d501cda68d0c.jpg Acostate en un banco inclinado con mancuernas, brazos colgando. Subí las mancuernas sin mover los hombros. Pausá arriba y bajá lento hasta estirar completamente los brazos. https://storage.googleapis.com/kaizer-public-media/exercises/videos/399f7217-eb53-4269-996e-d501cda68d0c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/curl-inclinado-con-mancuernas Dumbbell Incline Curl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/399f7217-eb53-4269-996e-d501cda68d0c.jpg Lie back on an incline bench with dumbbells in your hands, arms hanging straight down. Curl the weights up without moving your shoulders. Pause at the top, then lower slowly until your arms are fully extended. https://storage.googleapis.com/kaizer-public-media/exercises/videos/399f7217-eb53-4269-996e-d501cda68d0c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/curl-inclinado-con-mancuernas Rosca inclinada com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/399f7217-eb53-4269-996e-d501cda68d0c.jpg Deite-se em um banco inclinado com halteres nas mãos e os braços pendendo para baixo. Faça a rosca sem mover os ombros. Pause no topo e depois desça lentamente até estender totalmente os braços. https://storage.googleapis.com/kaizer-public-media/exercises/videos/399f7217-eb53-4269-996e-d501cda68d0c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/curl-inclinado-en-polea Curl inclinado en polea https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/07d3a35a-4e9b-422e-a800-1f30fa5fe840.jpg Colocá un banco inclinado a poca distancia frente a una polea baja y recostate contra él sosteniendo la manija con agarre supino, el brazo colgando recto por detrás del torso. Esta posición de estiramiento mantiene tensión constante en el bíceps desde el inicio. Flexioná la manija hacia el hombro moviendo solo el codo, manteniendo el brazo fijo detrás del cuerpo. Apretá arriba y bajá despacio hasta el estiramiento completo sin dejar que el cable te tire el brazo hacia adelante. https://storage.googleapis.com/kaizer-public-media/exercises/videos/07d3a35a-4e9b-422e-a800-1f30fa5fe840.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/curl-inclinado-en-polea Incline Cable Curl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/07d3a35a-4e9b-422e-a800-1f30fa5fe840.jpg Set an incline bench a short distance in front of a low cable pulley and lie back against it holding the handle with an underhand grip, arm hanging straight down behind your torso. This stretched position keeps constant tension on the biceps from the start. Curl the handle up toward your shoulder by flexing only at the elbow, keeping your upper arm fixed behind your body. Squeeze at the top, then lower slowly to a full stretch without letting the cable yank your arm forward. https://storage.googleapis.com/kaizer-public-media/exercises/videos/07d3a35a-4e9b-422e-a800-1f30fa5fe840.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/curl-inclinado-en-polea Rosca inclinada na polia https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/07d3a35a-4e9b-422e-a800-1f30fa5fe840.jpg Coloque um banco inclinado a curta distância em frente a uma polia baixa e recline contra ele segurando a alça com pegada supinada, o braço pendendo reto atrás do tronco. Essa posição de alongamento mantém tensão constante no bíceps desde o início. Flexione a alça em direção ao ombro movendo só o cotovelo, mantendo o braço fixo atrás do corpo. Contraia no topo e desça devagar até o alongamento completo sem deixar o cabo puxar o braço para frente. https://storage.googleapis.com/kaizer-public-media/exercises/videos/07d3a35a-4e9b-422e-a800-1f30fa5fe840.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/curl-inverso-con-barra Curl inverso con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/eb5a99ba-a775-4e81-96b9-3a9408fa65ac.jpg Sujetá una barra con agarre prono al ancho de hombros. Subí la barra hacia el pecho, manteniendo los codos cerca y las muñecas firmes. Apretá arriba y bajá lento. Sentí el trabajo en antebrazos y braquial. https://storage.googleapis.com/kaizer-public-media/exercises/videos/eb5a99ba-a775-4e81-96b9-3a9408fa65ac.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/curl-inverso-con-barra Barbell Reverse Curl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/eb5a99ba-a775-4e81-96b9-3a9408fa65ac.jpg Hold a barbell with an overhand grip at shoulder width. Curl the bar toward your chest, keeping elbows at your sides and wrists straight. Squeeze at the top, then lower slowly. Focus on the forearms and brachialis. https://storage.googleapis.com/kaizer-public-media/exercises/videos/eb5a99ba-a775-4e81-96b9-3a9408fa65ac.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/curl-inverso-con-barra Rosca inversa com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/eb5a99ba-a775-4e81-96b9-3a9408fa65ac.jpg Segure uma barra com pegada pronada na largura dos ombros. Faça a rosca trazendo a barra em direção ao peito, mantendo os cotovelos ao lado do corpo e os punhos retos. Contraia no topo e depois desça lentamente. Foque nos antebraços e no braquial. https://storage.googleapis.com/kaizer-public-media/exercises/videos/eb5a99ba-a775-4e81-96b9-3a9408fa65ac.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/curl-martillo-alternado-inclinado-con-mancuernas Curl martillo alternado inclinado con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/182f7dac-473d-4417-a0c2-b6178895f8f9.jpg Sentate recostado en un banco inclinado con las mancuernas colgando a los costados y las palmas hacia el cuerpo (agarre neutro). Con los codos quietos y sosteniendo el agarre martillo, subí una mancuerna hacia el hombro, apretá arriba y bajá lento. Alterná los brazos en cada repetición. La inclinación estira el bíceps para un mayor rango. https://storage.googleapis.com/kaizer-public-media/exercises/videos/182f7dac-473d-4417-a0c2-b6178895f8f9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/curl-martillo-alternado-inclinado-con-mancuernas Dumbbell Incline Alternate Hammer Curl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/182f7dac-473d-4417-a0c2-b6178895f8f9.jpg Sit back on an incline bench with dumbbells hanging at your sides, palms facing your body (neutral grip). Keeping your elbows still and the hammer grip throughout, curl one dumbbell up to your shoulder, squeeze at the top, then lower with control. Alternate arms for each rep. The incline puts the biceps in a stretched position for greater range. https://storage.googleapis.com/kaizer-public-media/exercises/videos/182f7dac-473d-4417-a0c2-b6178895f8f9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/curl-martillo-alternado-inclinado-con-mancuernas Rosca martelo alternada no banco inclinado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/182f7dac-473d-4417-a0c2-b6178895f8f9.jpg Sente-se reclinado em um banco inclinado com halteres pendurados ao lado do corpo, palmas voltadas uma para a outra (pegada neutra). Mantendo os cotovelos parados e a pegada martelo, faça a rosca levando um halter ao ombro, contraia no topo e desça com controle. Alterne os braços a cada repetição. A inclinação alonga o bíceps para maior amplitude. https://storage.googleapis.com/kaizer-public-media/exercises/videos/182f7dac-473d-4417-a0c2-b6178895f8f9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/curl-martillo-con-mancuernas Curl martillo con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/44b78672-fad8-4a71-963a-9a949e389735.jpg Parate derecho con una mancuerna en cada mano, brazos a los costados y palmas mirando hacia el cuerpo. Sin mover los codos, subí las mancuernas sin girar las muñecas. Apretá los bíceps arriba y bajá lento. El agarre tiene que mantenerse neutro todo el movimiento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/44b78672-fad8-4a71-963a-9a949e389735.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/curl-martillo-con-mancuernas Dumbbell Hammer Curl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/44b78672-fad8-4a71-963a-9a949e389735.jpg Stand tall with a dumbbell in each hand, arms at your sides and palms facing your body. Keeping your elbows close, curl the dumbbells up without rotating your wrists. Squeeze your biceps at the top, then lower the weight slowly. Your grip should stay neutral throughout the movement. https://storage.googleapis.com/kaizer-public-media/exercises/videos/44b78672-fad8-4a71-963a-9a949e389735.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/curl-martillo-con-mancuernas Rosca martelo com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/44b78672-fad8-4a71-963a-9a949e389735.jpg Fique ereto com um halter em cada mão ao lado do corpo, com as palmas voltadas uma para a outra. Mantendo os cotovelos próximos, faça a rosca sem girar os punhos. Contraia o bíceps no topo e depois desça lentamente. A pegada deve permanecer neutra durante todo o movimento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/44b78672-fad8-4a71-963a-9a949e389735.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/curl-martillo-cruzado Curl martillo cruzado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/696d5ab6-3744-41fa-abad-f8c0f2e2b011.jpg Parate con una mancuerna en cada mano en agarre neutro, palmas hacia el cuerpo. Flexioná una mancuerna cruzándola por delante del torso hacia el hombro opuesto, manteniendo la muñeca neutra y el brazo superior quieto. Apretá arriba, bajá controlado y alterná con el otro brazo. Cruzar el cuerpo enfatiza el braquial y el antebrazo, generando grosor en el brazo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/696d5ab6-3744-41fa-abad-f8c0f2e2b011.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/curl-martillo-cruzado Cross-Body Hammer Curl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/696d5ab6-3744-41fa-abad-f8c0f2e2b011.jpg Stand holding a dumbbell in each hand with a neutral grip, palms facing your body. Curl one dumbbell across your torso toward the opposite shoulder, keeping your wrist neutral and your upper arm still. Squeeze at the top, then lower under control and alternate with the other arm. Crossing the body emphasizes the brachialis and forearm, building thickness in the upper arm. https://storage.googleapis.com/kaizer-public-media/exercises/videos/696d5ab6-3744-41fa-abad-f8c0f2e2b011.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/curl-martillo-cruzado Rosca Martelo Cruzada https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/696d5ab6-3744-41fa-abad-f8c0f2e2b011.jpg Fique de pé com um halter em cada mão em pegada neutra, palmas voltadas para o corpo. Flexione um halter cruzando o tronco em direção ao ombro oposto, mantendo o punho neutro e o braço estável. Aperte no topo, desça de forma controlada e alterne com o outro braço. Cruzar o corpo enfatiza o braquial e o antebraço, gerando espessura no braço. https://storage.googleapis.com/kaizer-public-media/exercises/videos/696d5ab6-3744-41fa-abad-f8c0f2e2b011.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/curl-nordico Curl Nórdico https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/202ef15a-049d-48d2-9c4c-5245ff25db95.jpg Arrodillate en el suelo con el torso erguido y los tobillos bien sujetos por un compañero o apoyo. Activá el core y mantené el cuerpo alineado desde las rodillas hasta la cabeza. Inclinate lentamente hacia adelante controlando la bajada solo con los isquiotibiales, sin flexionar la cadera. Cuando ya no puedas sostenerte, apoyá las manos para amortiguar. Volvé a la posición inicial con ayuda, manteniendo el movimiento controlado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/202ef15a-049d-48d2-9c4c-5245ff25db95.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/curl-nordico Nordic Curl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/202ef15a-049d-48d2-9c4c-5245ff25db95.jpg Kneel on the floor with your torso upright and ankles securely anchored by a partner or support. Brace your core and keep a straight line from knees to head. Slowly lean forward, controlling the descent using your hamstrings without bending at the hips. When control is lost, catch yourself with your hands. Return to the start with assistance, keeping the movement slow and controlled. https://storage.googleapis.com/kaizer-public-media/exercises/videos/202ef15a-049d-48d2-9c4c-5245ff25db95.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/curl-nordico Curl Nórdico https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/202ef15a-049d-48d2-9c4c-5245ff25db95.jpg Ajoelhe-se no chão com o tronco ereto e os tornozelos firmemente fixos (por um parceiro, apoio ou suporte). Com o core ativado e o corpo alinhado dos joelhos à cabeça, incline-se lentamente para frente controlando a descida apenas com os posteriores da coxa. Evite dobrar o quadril. Quando não conseguir mais segurar, use as mãos para amortecer a queda. Retorne à posição inicial empurrando levemente o chão ou com ajuda do parceiro, mantendo o movimento controlado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/202ef15a-049d-48d2-9c4c-5245ff25db95.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/curl-predicador-con-barra Curl predicador con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/13559d98-8310-45b7-b406-5d4ade198182.jpg Sentate en un banco predicador y apoyá los brazos en el almohadón. Sujetá la barra con agarre supino. Subí la barra hacia los hombros, pausá y bajá con control. Siempre mantené los brazos apoyados. https://storage.googleapis.com/kaizer-public-media/exercises/videos/13559d98-8310-45b7-b406-5d4ade198182.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/curl-predicador-con-barra Barbell Preacher Curl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/13559d98-8310-45b7-b406-5d4ade198182.jpg Sit at a preacher bench and rest your arms on the pad. Hold a barbell with an underhand grip. Curl the bar up to your shoulders, pause, then lower under control. Always keep your arms in contact with the pad. https://storage.googleapis.com/kaizer-public-media/exercises/videos/13559d98-8310-45b7-b406-5d4ade198182.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/curl-predicador-con-barra Rosca Scott com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/13559d98-8310-45b7-b406-5d4ade198182.jpg Sente-se no banco Scott e apoie os braços na almofada. Segure a barra com pegada supinada. Faça a rosca até os ombros, pause e depois desça com controle. Mantenha os braços sempre em contato com a almofada. https://storage.googleapis.com/kaizer-public-media/exercises/videos/13559d98-8310-45b7-b406-5d4ade198182.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/curl-predicador-con-mancuernas Curl predicador con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/758bb4a9-8d18-408b-9731-78d317f5a7a2.jpg Usá un banco predicador y sostené una mancuerna con una mano. Subí el peso manteniendo el brazo sobre el apoyo. Pausá arriba y bajá lento. Alterná los brazos si hacés unilateral. https://storage.googleapis.com/kaizer-public-media/exercises/videos/758bb4a9-8d18-408b-9731-78d317f5a7a2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/curl-predicador-con-mancuernas Dumbbell Preacher Curl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/758bb4a9-8d18-408b-9731-78d317f5a7a2.jpg Use a preacher bench and hold a dumbbell in one hand. Curl the weight up, keeping your upper arm on the pad. Pause at the top, then lower slowly. Alternate arms if training one at a time. https://storage.googleapis.com/kaizer-public-media/exercises/videos/758bb4a9-8d18-408b-9731-78d317f5a7a2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/curl-predicador-con-mancuernas Rosca Scott com halter https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/758bb4a9-8d18-408b-9731-78d317f5a7a2.jpg Use um banco Scott e segure um halter com uma mão. Faça a rosca mantendo o braço apoiado no suporte. Pause no topo e depois desça lentamente. Alterne os braços se estiver treinando um de cada vez. https://storage.googleapis.com/kaizer-public-media/exercises/videos/758bb4a9-8d18-408b-9731-78d317f5a7a2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/curl-predicador-en-maquina Curl predicador en máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/982886c2-62b0-4037-a726-5d1de5776b71.jpg Sentate en la máquina con los brazos apoyados en el almohadón. Sujetá los agarres y subí, manteniendo los brazos contra el apoyo. Pausá arriba y bajá lento, estirando el bíceps. No levantes los brazos del almohadón. https://storage.googleapis.com/kaizer-public-media/exercises/videos/982886c2-62b0-4037-a726-5d1de5776b71.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/curl-predicador-en-maquina Machine Preacher Curl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/982886c2-62b0-4037-a726-5d1de5776b71.jpg Sit at the machine with your upper arms resting on the pad. Grip the handles and curl up, keeping your arms against the pad. Pause at the top and lower slowly, fully stretching your biceps. Avoid letting your arms lift off the support. https://storage.googleapis.com/kaizer-public-media/exercises/videos/982886c2-62b0-4037-a726-5d1de5776b71.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/curl-predicador-en-maquina Rosca Scott na máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/982886c2-62b0-4037-a726-5d1de5776b71.jpg Sente-se na máquina com a parte superior dos braços apoiada no suporte. Segure as alças e faça a rosca mantendo os braços encostados no apoio. Pause no topo e desça lentamente alongando completamente o bíceps. Evite tirar os braços do suporte. https://storage.googleapis.com/kaizer-public-media/exercises/videos/982886c2-62b0-4037-a726-5d1de5776b71.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/curl-predicador-en-polea Curl predicador en polea https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2c2f3115-b914-4380-8c0a-b64c700d3df7.jpg Ubicá un banco predicador frente a una torre de cable con polea baja y enganchá una barra recta o EZ. Sentate con los brazos apoyados en el almohadón, agarrá la barra en supino y curvá hasta los hombros. Pausá arriba y bajá lento hasta casi extender los brazos, manteniendo la tensión. El cable genera resistencia constante en todo el recorrido. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2c2f3115-b914-4380-8c0a-b64c700d3df7.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/curl-predicador-en-polea Cable Preacher Curl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2c2f3115-b914-4380-8c0a-b64c700d3df7.jpg Place a preacher bench in front of a low-pulley cable tower and attach a straight or EZ bar. Sit with your upper arms on the pad, grip the bar with an underhand grip, and curl up to your shoulders. Pause at the top, then lower slowly until the arms are nearly straight, keeping tension. The cable provides constant resistance through the full range. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2c2f3115-b914-4380-8c0a-b64c700d3df7.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/curl-predicador-en-polea Rosca Scott na polia https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2c2f3115-b914-4380-8c0a-b64c700d3df7.jpg Coloque um banco Scott em frente a uma torre de cabos com polia baixa e prenda uma barra reta ou EZ. Sente-se com os braços apoiados na almofada, pegada supinada, e faça a rosca até os ombros. Pause no topo e desça devagar até quase estender os braços, mantendo tensão. O cabo proporciona resistência constante em toda a amplitude. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2c2f3115-b914-4380-8c0a-b64c700d3df7.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/curl-zottman-con-mancuernas Curl Zottman con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d5663d9a-2b2d-4ae0-b049-9624ca045457.jpg Sujetá mancuernas a los costados, palmas al frente. Subí el peso como un curl normal. Arriba, girá las muñecas hacia abajo y bajá lento. Abajo, girá de nuevo a palmas arriba y repetí. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d5663d9a-2b2d-4ae0-b049-9624ca045457.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/curl-zottman-con-mancuernas Zottman Curl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d5663d9a-2b2d-4ae0-b049-9624ca045457.jpg Hold dumbbells at your sides, palms facing forward. Curl the weights up as in a regular curl. At the top, rotate your wrists so palms face down, then lower slowly. Turn palms up at the bottom and repeat. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d5663d9a-2b2d-4ae0-b049-9624ca045457.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/curl-zottman-con-mancuernas Rosca Zottman https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d5663d9a-2b2d-4ae0-b049-9624ca045457.jpg Segure halteres ao lado do corpo com as palmas voltadas para frente. Faça a rosca como em uma rosca tradicional. No topo, gire os punhos para que as palmas fiquem voltadas para baixo e desça lentamente. No final, gire as palmas para cima e repita. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d5663d9a-2b2d-4ae0-b049-9624ca045457.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/deslizamiento-de-serrato-en-pared Deslizamiento de serrato en pared https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2337b3dd-2301-43ae-9f49-d3846edcdf4e.jpg Parate de frente a una pared y apoyá los bordes del lado del meñique de los antebrazos y las manos contra ella, con los codos flexionados. Hacé fuerza contra la pared y redondeá un poco la espalda alta para activar el serrato, llevando los omóplatos hacia adelante. Deslizá los antebrazos por la pared lo más alto que puedas manteniendo la presión y la protracción, después bajá controlado. Evitá encoger los hombros; dejá que los omóplatos se envuelvan sobre las costillas. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2337b3dd-2301-43ae-9f49-d3846edcdf4e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/deslizamiento-de-serrato-en-pared Serratus Wall Slide https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2337b3dd-2301-43ae-9f49-d3846edcdf4e.jpg Stand facing a wall and place the pinky-side edges of your forearms and hands against it, elbows bent. Press firmly into the wall and round your upper back slightly to engage the serratus, protracting your shoulder blades. Slide your forearms up the wall as high as you can while keeping the pressure and the protraction, then slide back down under control. Avoid shrugging; let the shoulder blades wrap around the ribcage. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2337b3dd-2301-43ae-9f49-d3846edcdf4e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/deslizamiento-de-serrato-en-pared Deslizamento de Serrátil na Parede https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2337b3dd-2301-43ae-9f49-d3846edcdf4e.jpg Fique de frente para uma parede e apoie as bordas do lado do dedinho dos antebraços e das mãos contra ela, com os cotovelos flexionados. Pressione firmemente a parede e arredonde levemente a parte superior das costas para ativar o serrátil, protraindo as escápulas. Deslize os antebraços pela parede o mais alto que conseguir mantendo a pressão e a protração, depois desça sob controle. Evite encolher os ombros; deixe as escápulas envolverem a caixa torácica. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2337b3dd-2301-43ae-9f49-d3846edcdf4e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/deslizamiento-en-pared-angeles Deslizamiento en pared (ángeles) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c7023bd5-3b25-4c7f-aa93-a274e4f8545f.jpg Parate con la espalda contra una pared y apoyá la zona lumbar, la espalda alta y la cabeza contra ella. Subí los brazos a una posición de arco con el dorso de los antebrazos y las manos planos contra la pared. Deslizá los brazos hacia arriba por encima de la cabeza manteniendo todos los puntos de contacto pegados a la pared, después bajalos sin dejar que se abran las costillas ni se arquee la espalda. Movete despacio y frená donde ya no puedas mantener el contacto. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c7023bd5-3b25-4c7f-aa93-a274e4f8545f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/deslizamiento-en-pared-angeles Wall Slides https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c7023bd5-3b25-4c7f-aa93-a274e4f8545f.jpg Stand with your back against a wall and press your lower back, upper back and head into it. Bring your arms up into a goalpost position with the backs of your forearms and hands flat against the wall. Slide your arms up overhead, keeping every contact point pressed to the wall, then slide them back down without letting your ribs flare or your back arch. Move slowly and stop wherever you can no longer keep contact. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c7023bd5-3b25-4c7f-aa93-a274e4f8545f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/deslizamiento-en-pared-angeles Deslizamento na Parede https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c7023bd5-3b25-4c7f-aa93-a274e4f8545f.jpg Fique em pé com as costas contra uma parede e pressione a lombar, a parte superior das costas e a cabeça contra ela. Leve os braços a uma posição de trave com o dorso dos antebraços e das mãos planos contra a parede. Deslize os braços para cima acima da cabeça, mantendo todos os pontos de contato pressionados contra a parede, depois desça sem deixar as costelas abrirem nem a coluna arquear. Mova-se devagar e pare onde não conseguir mais manter o contato. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c7023bd5-3b25-4c7f-aa93-a274e4f8545f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/dominada-agarre-ancho Dominada agarre ancho https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e13ec1ac-4538-43af-b517-45dcbd8bc568.jpg Agarrá la barra con las palmas hacia adelante y las manos bastante más anchas que los hombros. Colgate con los brazos completamente extendidos y después llevá el pecho hacia la barra bajando los codos hacia atrás mientras apretás los dorsales. Hacé una pausa cuando el mentón pase la barra y bajá controladamente hasta el colgado completo. Evitá balancearte o impulsarte y mantené el core firme para aislar la espalda alta. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e13ec1ac-4538-43af-b517-45dcbd8bc568.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/dominada-agarre-ancho Wide-Grip Pull-Ups https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e13ec1ac-4538-43af-b517-45dcbd8bc568.jpg Grab the bar with an overhand grip set noticeably wider than shoulder width. Hang with arms fully extended, then pull your chest toward the bar by driving your elbows down and back while squeezing your lats. Pause when your chin clears the bar, then lower under control to a full hang. Avoid swinging or kipping and keep your core braced to isolate the upper back. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e13ec1ac-4538-43af-b517-45dcbd8bc568.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/dominada-agarre-ancho Barra fixa pegada aberta https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e13ec1ac-4538-43af-b517-45dcbd8bc568.jpg Segure a barra com pegada pronada bem mais aberta que a largura dos ombros. Fique pendurado com os braços totalmente estendidos e puxe o peito em direção à barra levando os cotovelos para baixo e para trás enquanto contrai os dorsais. Faça uma pausa quando o queixo passar a barra e desça de forma controlada até a suspensão completa. Evite balançar ou usar impulso e mantenha o core firme para isolar as costas altas. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e13ec1ac-4538-43af-b517-45dcbd8bc568.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/dominada-arquero Dominada arquero https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d887d280-d977-49c2-b6f5-29cb580b954b.jpg Tomá la barra con agarre pronado ancho, más abierto que en una dominada común. Traccioná hacia una mano mientras el otro brazo queda estirado y se desliza por la barra, de modo que la mayor parte de la carga vaya al lado que trabaja. Bajá controladamente y después alterná traccionando hacia la otra mano. Mantené el core firme y evitá balancearte para desarrollar fuerza de tracción unilateral como paso previo a la dominada a un brazo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d887d280-d977-49c2-b6f5-29cb580b954b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/dominada-arquero Archer Pull-Ups https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d887d280-d977-49c2-b6f5-29cb580b954b.jpg Take a wide overhand grip on the bar, wider than for a standard pull-up. Pull up toward one hand while the opposite arm stays straight and slides along the bar, so most of the load goes to the working side. Lower under control, then alternate pulling toward the other hand. Keep your core braced and avoid swinging to build unilateral pulling strength as a step toward the one-arm pull-up. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d887d280-d977-49c2-b6f5-29cb580b954b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/dominada-arquero Barra fixa arqueiro https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d887d280-d977-49c2-b6f5-29cb580b954b.jpg Segure a barra com pegada pronada aberta, mais larga que na barra fixa comum. Puxe em direção a uma das mãos enquanto o outro braço fica esticado e desliza pela barra, de modo que a maior parte da carga vá para o lado que trabalha. Desça de forma controlada e depois alterne puxando para a outra mão. Mantenha o core firme e evite balançar para desenvolver força de tração unilateral como etapa para a barra fixa com um braço. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d887d280-d977-49c2-b6f5-29cb580b954b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/dominada-asistida-en-maquina Dominada asistida en máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/26b4b27b-a9a5-4765-86cd-3cc2e324f381.jpg Arrodillate o pará sobre la plataforma acolchada de la máquina de dominadas asistidas y elegí un contrapeso que compense parte de tu peso corporal. Agarrá los manijones en pronación un poco más anchos que los hombros y arrancá desde el colgado completo. Llevá el pecho hacia los manijones bajando los codos y apretando los dorsales, y después bajá controladamente. Cuanto mayor el contrapeso, más asistencia tenés, lo que la hace ideal para progresar hacia la dominada sin ayuda. https://storage.googleapis.com/kaizer-public-media/exercises/videos/26b4b27b-a9a5-4765-86cd-3cc2e324f381.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/dominada-asistida-en-maquina Assisted Pull-Ups https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/26b4b27b-a9a5-4765-86cd-3cc2e324f381.jpg Kneel or stand on the assisted pull-up machine's padded platform and select a counterweight that offsets part of your bodyweight. Take an overhand grip on the handles slightly wider than shoulder width and start from a full hang. Pull your chest toward the handles by driving the elbows down and squeezing the lats, then lower under control. The heavier the counterweight, the more assistance you get, making this ideal for building toward unassisted pull-ups. https://storage.googleapis.com/kaizer-public-media/exercises/videos/26b4b27b-a9a5-4765-86cd-3cc2e324f381.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/dominada-asistida-en-maquina Barra fixa assistida na máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/26b4b27b-a9a5-4765-86cd-3cc2e324f381.jpg Ajoelhe-se ou fique de pé na plataforma acolchoada da máquina de barra fixa assistida e selecione um contrapeso que compense parte do seu peso corporal. Segure as alças em pronação um pouco mais abertas que os ombros e comece da suspensão completa. Puxe o peito em direção às alças levando os cotovelos para baixo e contraindo os dorsais, e depois desça de forma controlada. Quanto maior o contrapeso, mais assistência você tem, o que a torna ideal para progredir até a barra fixa sem ajuda. https://storage.googleapis.com/kaizer-public-media/exercises/videos/26b4b27b-a9a5-4765-86cd-3cc2e324f381.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/dominada-commando Dominada commando https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/94210593-1b8c-4a79-87d3-ecd62e7ea924.jpg Parate debajo de la barra y agarrala con ambas manos juntas en agarre neutro o mixto, una adelante de la otra, de modo que tu cuerpo quede de costado a la barra. Traccioná para subir llevando la cabeza alternadamente a un lado de la barra, acercando el hombro a tus manos. Bajá controladamente y repetí traccionando hacia el lado opuesto. Mantené el core firme para limitar el balanceo y activá dorsales y bíceps en cada repetición. https://storage.googleapis.com/kaizer-public-media/exercises/videos/94210593-1b8c-4a79-87d3-ecd62e7ea924.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/dominada-commando Commando Pull-Ups https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/94210593-1b8c-4a79-87d3-ecd62e7ea924.jpg Stand under the bar and grip it with both hands close together using a neutral or mixed grip, one in front of the other, so your body is sideways to the bar. Pull yourself up so your head rises alternately to one side of the bar, bringing your shoulder toward your hands. Lower under control and repeat pulling to the opposite side. Keep your core tight to limit swinging and engage the lats and biceps through each rep. https://storage.googleapis.com/kaizer-public-media/exercises/videos/94210593-1b8c-4a79-87d3-ecd62e7ea924.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/dominada-commando Barra fixa commando https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/94210593-1b8c-4a79-87d3-ecd62e7ea924.jpg Fique embaixo da barra e segure-a com as duas mãos juntas em pegada neutra ou mista, uma na frente da outra, de modo que o corpo fique de lado para a barra. Puxe para subir levando a cabeça alternadamente para um lado da barra, aproximando o ombro das mãos. Desça de forma controlada e repita puxando para o lado oposto. Mantenha o core firme para limitar o balanço e ative dorsais e bíceps em cada repetição. https://storage.googleapis.com/kaizer-public-media/exercises/videos/94210593-1b8c-4a79-87d3-ecd62e7ea924.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/dominada-con-peso Dominada con peso https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/aa380349-fc87-4dba-bfdf-3d62fb3e014b.jpg Sumá carga extra con un cinturón de lastre, un disco sujeto entre los pies o un chaleco con peso, y agarrá la barra en pronación un poco más ancho que los hombros. Colgate del todo y después llevá el pecho hacia la barra bajando los codos y apretando los dorsales. Hacé una pausa breve con el mentón sobre la barra y bajá controladamente hasta el colgado completo. Mantené el core firme y evitá impulsarte para que el peso agregado desarrolle fuerza máxima de tracción. https://storage.googleapis.com/kaizer-public-media/exercises/videos/aa380349-fc87-4dba-bfdf-3d62fb3e014b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/dominada-con-peso Weighted Pull-Ups https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/aa380349-fc87-4dba-bfdf-3d62fb3e014b.jpg Attach extra load with a dip belt, weight plate held between the feet, or a loaded vest, then take an overhand grip on the bar slightly wider than shoulder width. Hang fully, then pull your chest toward the bar by driving your elbows down and squeezing your lats. Pause briefly with your chin over the bar, then lower under control to a full hang. Keep your core tight and avoid kipping so the added weight builds maximal pulling strength. https://storage.googleapis.com/kaizer-public-media/exercises/videos/aa380349-fc87-4dba-bfdf-3d62fb3e014b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/dominada-con-peso Barra fixa com peso https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/aa380349-fc87-4dba-bfdf-3d62fb3e014b.jpg Adicione carga extra com um cinto de lastro, uma anilha presa entre os pés ou um colete com peso e segure a barra em pronação um pouco mais aberta que os ombros. Fique totalmente pendurado e puxe o peito em direção à barra levando os cotovelos para baixo e contraindo os dorsais. Faça uma pausa breve com o queixo acima da barra e desça de forma controlada até a suspensão completa. Mantenha o core firme e evite usar impulso para que o peso adicional desenvolva força máxima de tração. https://storage.googleapis.com/kaizer-public-media/exercises/videos/aa380349-fc87-4dba-bfdf-3d62fb3e014b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/dominadas Dominadas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5cabfd52-3e76-4173-8fab-afe7c055f4e9.jpg Colgate de una barra con agarre prono, brazos extendidos. Subí hasta que la barbilla pase la barra, apretando la espalda. Bajá lento y sin impulso. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5cabfd52-3e76-4173-8fab-afe7c055f4e9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/dominadas Pull-Ups https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5cabfd52-3e76-4173-8fab-afe7c055f4e9.jpg Hang from a bar with an overhand grip, arms extended. Pull yourself up until your chin is over the bar, squeezing your back. Lower with control and avoid swinging. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5cabfd52-3e76-4173-8fab-afe7c055f4e9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/dominadas Barra fixa https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5cabfd52-3e76-4173-8fab-afe7c055f4e9.jpg Pendure-se em uma barra com pegada pronada e braços estendidos. Puxe o corpo até o queixo passar da barra, contraindo as costas. Desça com controle e evite balançar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5cabfd52-3e76-4173-8fab-afe7c055f4e9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/dominadas-asistidas-con-banda Dominadas asistidas con banda https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ae26cf34-a12a-4c83-9bb8-715f62cdf632.jpg Colocá una banda en la barra y apoyá los pies o rodillas para asistencia. Hacé dominadas normalmente, enfocándote en el control y el cuerpo alineado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ae26cf34-a12a-4c83-9bb8-715f62cdf632.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/dominadas-asistidas-con-banda Band Assisted Pull-Ups https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ae26cf34-a12a-4c83-9bb8-715f62cdf632.jpg Loop a resistance band over the bar and place your feet or knees in the band for assistance. Perform pull-ups as usual, focusing on control and keeping your body straight. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ae26cf34-a12a-4c83-9bb8-715f62cdf632.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/dominadas-asistidas-con-banda Barra fixa com elástico https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ae26cf34-a12a-4c83-9bb8-715f62cdf632.jpg Passe uma faixa elástica por cima da barra e apoie os pés ou os joelhos na faixa para assistência. Faça barras fixas normalmente, focando no controle e mantendo o corpo alinhado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ae26cf34-a12a-4c83-9bb8-715f62cdf632.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/dominadas-con-agarre-neutro Dominadas con agarre neutro https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5df73e80-64b0-431c-830c-57d055b74905.jpg Agarrá los manijos paralelos o una barra de agarre neutro con las palmas enfrentadas, colgando con los brazos completamente estirados. Activá el core y llevá el pecho hacia la barra empujando los codos hacia abajo y atrás, guiando con los dorsales. Mantené una leve inclinación hacia atrás y evitá hamacarte o impulsarte. Bajá controlado hasta estirar del todo los brazos antes de la próxima repetición. El agarre neutro es más amable con los hombros y enfatiza dorsales y braquial. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5df73e80-64b0-431c-830c-57d055b74905.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/dominadas-con-agarre-neutro Neutral-Grip Pull-Ups https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5df73e80-64b0-431c-830c-57d055b74905.jpg Grab parallel handles or a neutral-grip bar with your palms facing each other, hanging at full extension with your arms straight. Brace your core and pull your chest toward the bar by driving your elbows down and back, leading with your lats. Keep a slight backward lean and avoid swinging or kipping. Lower under control until your arms are fully extended before the next rep. The neutral grip is easier on the shoulders and biases the lats and brachialis. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5df73e80-64b0-431c-830c-57d055b74905.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/dominadas-con-agarre-neutro Barra fixa com pegada neutra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5df73e80-64b0-431c-830c-57d055b74905.jpg Segure as alças paralelas ou uma barra de pegada neutra com as palmas voltadas uma para a outra, pendurado com os braços totalmente estendidos. Contraia o core e puxe o peito em direção à barra empurrando os cotovelos para baixo e para trás, conduzindo com as costas. Mantenha uma leve inclinação para trás e evite balançar. Desça de forma controlada até estender completamente os braços antes da próxima repetição. A pegada neutra é mais suave para os ombros e enfatiza o dorsal e o braquial. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5df73e80-64b0-431c-830c-57d055b74905.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/dominadas-supinas Dominadas supinas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/41647755-2863-4ef8-835e-affdcb08419c.jpg Agarrá la barra con agarre supino. Llevá el pecho hacia la barra manteniendo los codos cerca del cuerpo. Bajá con control. https://storage.googleapis.com/kaizer-public-media/exercises/videos/41647755-2863-4ef8-835e-affdcb08419c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/dominadas-supinas Chin-Ups https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/41647755-2863-4ef8-835e-affdcb08419c.jpg Grab the pull-up bar with an underhand grip. Pull your chest to the bar, keeping your elbows tight. Lower under control. https://storage.googleapis.com/kaizer-public-media/exercises/videos/41647755-2863-4ef8-835e-affdcb08419c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/dominadas-supinas Barra fixa supinada https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/41647755-2863-4ef8-835e-affdcb08419c.jpg Segure a barra de puxada com pegada supinada. Puxe o peito em direção à barra, mantendo os cotovelos próximos ao corpo. Desça com controle. https://storage.googleapis.com/kaizer-public-media/exercises/videos/41647755-2863-4ef8-835e-affdcb08419c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/dorsiflexion-de-rodilla-a-la-pared Dorsiflexión de rodilla a la pared https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9d2f30e5-87d6-4850-9846-e6ffbe830702.jpg Parate de frente a una pared con un pie adelante, a unos centímetros de la pared, y el pie de atrás apoyado para mantener el equilibrio. Manteniendo el talón de adelante pegado al piso, llevá la rodilla hacia adelante buscando tocar la pared sin que se levante el talón. Mantené la posición de máximo rango para estirar el tobillo y el gemelo, y después aflojá. Ajustá la distancia a la pared para encontrar un estiramiento exigente pero sin dolor, y trabajá los dos tobillos. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9d2f30e5-87d6-4850-9846-e6ffbe830702.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/dorsiflexion-de-rodilla-a-la-pared Knee-to-Wall Ankle Stretch https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9d2f30e5-87d6-4850-9846-e6ffbe830702.jpg Stand facing a wall with one foot forward, a few centimeters from the wall, and the back foot planted behind for balance. Keeping your front heel flat on the floor, drive your knee forward toward the wall, trying to touch it without the heel lifting. Hold the deep end-range position to stretch the ankle and calf, then ease back. Adjust the distance from the wall to find a challenging but pain-free stretch, and work both ankles. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9d2f30e5-87d6-4850-9846-e6ffbe830702.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/dorsiflexion-de-rodilla-a-la-pared Alongamento de tornozelo joelho à parede https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9d2f30e5-87d6-4850-9846-e6ffbe830702.jpg Fique de frente para uma parede com um pé à frente, a alguns centímetros da parede, e o pé de trás apoiado para manter o equilíbrio. Mantendo o calcanhar da frente apoiado no chão, leve o joelho à frente tentando tocar a parede sem que o calcanhar levante. Mantenha a posição de amplitude máxima para alongar o tornozelo e a panturrilha, depois relaxe. Ajuste a distância da parede para encontrar um alongamento desafiador, mas sem dor, e trabalhe os dois tornozelos. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9d2f30e5-87d6-4850-9846-e6ffbe830702.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/dragon-flag Dragon Flag https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f7188d2f-ca58-4627-8af0-e6bc9ba3e6b2.jpg Acuéstate boca arriba en un banco y sujetate con ambas manos por detrás de la cabeza. Elevá el cuerpo en una línea recta desde los hombros hasta los pies, manteniendo el core totalmente rígido. Solo los hombros y la parte alta de la espalda tocan el banco. Bajá el cuerpo de manera lenta y controlada sin perder la tensión. Es un ejercicio avanzado que exige mucha fuerza de core, estabilidad y control corporal. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f7188d2f-ca58-4627-8af0-e6bc9ba3e6b2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/dragon-flag Dragon Flag https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f7188d2f-ca58-4627-8af0-e6bc9ba3e6b2.jpg Lie on a bench and grip behind your head with both hands. Lift your body into a straight line from shoulders to feet, keeping your core fully braced. Only your upper back and shoulders stay in contact with the bench. Lower your body slowly and with control, maintaining full tension. This is an advanced movement requiring strong core, stability, and body control. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f7188d2f-ca58-4627-8af0-e6bc9ba3e6b2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/dragon-flag Bandeira do dragão https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f7188d2f-ca58-4627-8af0-e6bc9ba3e6b2.jpg Deite-se em um banco e segure atrás da cabeça com as duas mãos. Eleve o corpo formando uma linha reta dos ombros aos pés, mantendo o core totalmente contraído. Apenas a parte superior das costas e os ombros ficam em contato com o banco. Desça lentamente e com controle, mantendo a tensão. É um movimento avançado que exige core forte, estabilidade e controle corporal. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f7188d2f-ca58-4627-8af0-e6bc9ba3e6b2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/elevacion-de-gemelos-a-una-pierna Elevación de gemelos a una pierna https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b68086b1-ed18-41d6-af8f-f8c5c644508c.jpg Parate en un pie con el metatarso sobre un step o disco y el talón colgando. Apoyá una mano en la pared o un soporte sólo para mantener el equilibrio. Subí en punta de pie lo más alto posible, apretá el gemelo arriba y bajá lento hasta sentir un buen estiramiento. Hacé todas las reps de un lado antes de cambiar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b68086b1-ed18-41d6-af8f-f8c5c644508c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/elevacion-de-gemelos-a-una-pierna Single-Leg Calf Raise https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b68086b1-ed18-41d6-af8f-f8c5c644508c.jpg Stand on one foot with the ball of your foot on a step or plate and your heel hanging off. Hold a wall or rail for light balance only. Press up onto your toes as high as possible, squeeze the calf, then lower slowly until you feel a deep stretch. Complete all reps on one side before switching. Avoid using your hand to assist the lift. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b68086b1-ed18-41d6-af8f-f8c5c644508c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/elevacion-de-gemelos-a-una-pierna Elevação de panturrilha unilateral https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b68086b1-ed18-41d6-af8f-f8c5c644508c.jpg Fique em pé sobre um pé só com o metatarso em um step ou disco e o calcanhar pendurado. Apoie levemente a mão na parede ou em um corrimão apenas para equilíbrio. Suba na ponta do pé o mais alto possível, contraia a panturrilha no topo e desça lentamente até sentir um bom alongamento. Faça todas as repetições de um lado antes de trocar. Não se ajude com a mão para subir. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b68086b1-ed18-41d6-af8f-f8c5c644508c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/elevacion-de-gemelos-burro Elevación de gemelos burro https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9de53bc4-c57f-4f3f-94dc-4429b067a89b.jpg Colocate en la máquina de gemelos burro (o agachate hacia adelante con un compañero sentado sobre tus caderas) con los metatarsos en la plataforma y el torso flexionado unos 90 grados, apoyando la parte superior del cuerpo. Subí en puntas de pie lo más alto posible, apretá los gemelos arriba y bajá lento hasta sentir un buen estiramiento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9de53bc4-c57f-4f3f-94dc-4429b067a89b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/elevacion-de-gemelos-burro Donkey Calf Raise https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9de53bc4-c57f-4f3f-94dc-4429b067a89b.jpg Position yourself in a donkey calf raise machine (or bend over with a partner sitting on your hips and lower back) with the balls of your feet on the platform and torso bent forward roughly 90 degrees, supporting your upper body on the pad. Press up onto your toes as high as possible, squeeze the calves, then lower until you feel a deep stretch. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9de53bc4-c57f-4f3f-94dc-4429b067a89b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/elevacion-de-gemelos-burro Elevação de panturrilha tipo burro https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9de53bc4-c57f-4f3f-94dc-4429b067a89b.jpg Posicione-se na máquina de panturrilha tipo burro (ou se incline para a frente com um parceiro sentado sobre os quadris) com os metatarsos na plataforma e o tronco flexionado cerca de 90 graus, apoiando a parte superior do corpo. Suba na ponta dos pés o mais alto possível, contraia as panturrilhas no topo e desça lentamente até sentir um bom alongamento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9de53bc4-c57f-4f3f-94dc-4429b067a89b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/elevacion-de-gemelos-parado-con-mancuernas Elevación de gemelos parado con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ca8659be-cd64-41cd-87c8-fc66c7b04543.jpg Parate derecho con una mancuerna en cada mano a los costados. Apoyá los metatarsos sobre un disco bajo o un step y dejá los talones colgando para que puedan bajar por debajo de los dedos. Subí en puntas de pie lo más alto posible, apretá los gemelos arriba y bajá lento hasta sentir un buen estiramiento. Rodillas casi rectas y sin rebotar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ca8659be-cd64-41cd-87c8-fc66c7b04543.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/elevacion-de-gemelos-parado-con-mancuernas Standing Dumbbell Calf Raise https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ca8659be-cd64-41cd-87c8-fc66c7b04543.jpg Stand tall with a dumbbell in each hand at your sides. Place the balls of your feet on a small plate or step with heels hanging off so they can drop below the level of the toes. Press up onto your toes as high as possible, squeeze the calves, then lower slowly until you feel a deep stretch. Keep your knees almost straight and avoid bouncing. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ca8659be-cd64-41cd-87c8-fc66c7b04543.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/elevacion-de-gemelos-parado-con-mancuernas Elevação de panturrilha em pé com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ca8659be-cd64-41cd-87c8-fc66c7b04543.jpg Fique em pé com um halter em cada mão ao lado do corpo. Apoie os metatarsos em um disco baixo ou step e deixe os calcanhares pendurados para que possam descer abaixo da linha dos dedos. Suba na ponta dos pés o mais alto possível, contraia as panturrilhas no topo e desça lentamente até sentir um bom alongamento. Joelhos quase retos e sem dar impulso. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ca8659be-cd64-41cd-87c8-fc66c7b04543.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/elevacion-de-gemelos-parado-en-smith Elevación de gemelos parado en Smith https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1abf68fc-e8b5-40b9-b2f9-e0b0ef88b724.jpg Colocá un disco bajo o un step debajo del frente de la máquina Smith. Acomodá la barra a la altura del hombro y metete debajo con los metatarsos sobre el disco y los talones colgando. Sacá la barra apoyándola sobre los trapecios. Subí en puntas de pie lo más alto posible, apretá los gemelos arriba y bajá lento hasta sentir un buen estiramiento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1abf68fc-e8b5-40b9-b2f9-e0b0ef88b724.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/elevacion-de-gemelos-parado-en-smith Smith Machine Standing Calf Raise https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1abf68fc-e8b5-40b9-b2f9-e0b0ef88b724.jpg Place a small plate or block under the front of a Smith machine. Set the bar at shoulder height and step under it with the balls of your feet on the plate and heels hanging off. Unrack the bar across your upper traps. Press up onto your toes as high as possible, squeeze the calves, then lower slowly until you feel a deep stretch. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1abf68fc-e8b5-40b9-b2f9-e0b0ef88b724.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/elevacion-de-gemelos-parado-en-smith Elevação de panturrilha em pé na Smith https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1abf68fc-e8b5-40b9-b2f9-e0b0ef88b724.jpg Coloque um disco baixo ou um step na frente da máquina Smith. Posicione a barra na altura dos ombros e entre embaixo dela com os metatarsos no disco e os calcanhares pendurados. Tire a barra apoiando-a sobre os trapézios. Suba na ponta dos pés o mais alto possível, contraia as panturrilhas no topo e desça lentamente até sentir um bom alongamento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1abf68fc-e8b5-40b9-b2f9-e0b0ef88b724.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/elevacion-de-tibial-con-apoyo-en-pared Elevación de tibial con apoyo en pared https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f057cec4-17fd-424e-826d-e863ecb158de.jpg Parate con la espalda y la cadera contra una pared y caminá los pies hacia adelante una corta distancia, con los talones apoyados en el piso. Manteniendo las piernas estiradas y los talones abajo, levantá la parte de adelante de los pies tirando los dedos hacia las canillas lo más alto que puedas. Pará un instante arriba, sintiendo trabajar el músculo de adelante de la canilla, después bajá de forma controlada. Repetí las repeticiones para fortalecer el tibial y proteger las canillas y los tobillos. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f057cec4-17fd-424e-826d-e863ecb158de.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/elevacion-de-tibial-con-apoyo-en-pared Wall-Supported Tibialis Raise https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f057cec4-17fd-424e-826d-e863ecb158de.jpg Stand with your back and hips against a wall and walk your feet out a short distance, heels planted on the floor. Keeping your legs straight and your heels down, lift the front of your feet by pulling your toes up toward your shins as high as you can. Pause briefly at the top, feeling the muscle on the front of your shin work, then lower under control. Repeat for reps to strengthen the tibialis and protect the shins and ankles. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f057cec4-17fd-424e-826d-e863ecb158de.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/elevacion-de-tibial-con-apoyo-en-pared Elevação do tibial anterior https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f057cec4-17fd-424e-826d-e863ecb158de.jpg Fique de pé com as costas e o quadril contra uma parede e ande com os pés para a frente uma curta distância, com os calcanhares apoiados no chão. Mantendo as pernas retas e os calcanhares no chão, levante a parte da frente dos pés puxando os dedos em direção às canelas o mais alto que conseguir. Pause um instante no topo, sentindo o músculo da frente da canela trabalhar, depois desça de forma controlada. Repita por repetições para fortalecer o tibial e proteger as canelas e os tornozelos. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f057cec4-17fd-424e-826d-e863ecb158de.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/elevacion-en-t-en-banco-boca-abajo Elevación en T en banco (boca abajo) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a900c537-7f26-44be-b112-a69ed0ae0140.jpg Acostate boca abajo en un banco plano o levemente inclinado con mancuernas livianas en cada mano y los brazos colgando hacia el piso. Manteniendo los pulgares hacia arriba, elevá los brazos rectos hacia los costados formando una T a la altura de los hombros, juntando los omóplatos. Hacé una pausa breve arriba y después bajá de forma controlada sin que las mancuernas se balanceen. Usá cargas livianas y concentrate en el deltoides posterior y la espalda media en lugar del envión. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a900c537-7f26-44be-b112-a69ed0ae0140.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/elevacion-en-t-en-banco-boca-abajo Prone T Raise https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a900c537-7f26-44be-b112-a69ed0ae0140.jpg Lie face down on a flat or slightly inclined bench with light dumbbells in each hand and arms hanging toward the floor. Keeping your thumbs pointing up, raise your arms straight out to the sides to form a T at shoulder height, squeezing your shoulder blades together. Pause briefly at the top, then lower under control without letting the weights swing. Use light loads and focus on the rear delts and mid-back rather than momentum. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a900c537-7f26-44be-b112-a69ed0ae0140.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/elevacion-en-t-en-banco-boca-abajo Elevação em T no banco (de bruços) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a900c537-7f26-44be-b112-a69ed0ae0140.jpg Deite-se de bruços em um banco reto ou levemente inclinado com halteres leves em cada mão e os braços pendendo em direção ao chão. Mantendo os polegares apontando para cima, eleve os braços retos para os lados formando um T na altura dos ombros, apertando as escápulas. Faça uma pausa breve no topo e depois desça de forma controlada sem deixar os halteres balançarem. Use cargas leves e foque nos deltoides posteriores e nas costas médias em vez do impulso. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a900c537-7f26-44be-b112-a69ed0ae0140.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/elevacion-en-w-boca-abajo-prono Elevación en W boca abajo (prono) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/4bceea9b-f190-4e2b-8b6b-7f5a76bf6d7d.jpg Acostate boca abajo sobre un banco plano o levemente inclinado con mancuernas livianas colgando hacia el piso. Flexioná los codos y llevalos hacia abajo y atrás en dirección a la cadera para que los brazos formen una W, juntando los omóplatos. Mantené los pulgares hacia arriba y el cuello neutro mientras retraés y rotás los hombros hacia afuera. Bajá controlado hasta el inicio sin encoger los hombros ni usar impulso. https://storage.googleapis.com/kaizer-public-media/exercises/videos/4bceea9b-f190-4e2b-8b6b-7f5a76bf6d7d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/elevacion-en-w-boca-abajo-prono Prone W Raise https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/4bceea9b-f190-4e2b-8b6b-7f5a76bf6d7d.jpg Lie face down on a flat or slightly inclined bench with light dumbbells hanging toward the floor. Bend your elbows and pull them down and back toward your hips so your arms form a W shape, squeezing your shoulder blades together. Keep your thumbs pointing up and your neck neutral as you retract and externally rotate the shoulders. Lower under control back to the start without shrugging or using momentum. https://storage.googleapis.com/kaizer-public-media/exercises/videos/4bceea9b-f190-4e2b-8b6b-7f5a76bf6d7d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/elevacion-en-w-boca-abajo-prono Elevação em W de bruços (prone) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/4bceea9b-f190-4e2b-8b6b-7f5a76bf6d7d.jpg Deite-se de bruços em um banco plano ou levemente inclinado com halteres leves pendurados em direção ao chão. Dobre os cotovelos e puxe-os para baixo e para trás em direção ao quadril para que os braços formem um W, juntando as escápulas. Mantenha os polegares para cima e o pescoço neutro enquanto retrai e gira os ombros para fora. Desça de forma controlada até o início sem encolher os ombros nem usar impulso. https://storage.googleapis.com/kaizer-public-media/exercises/videos/4bceea9b-f190-4e2b-8b6b-7f5a76bf6d7d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/elevacion-en-y-boca-abajo Elevación en Y boca abajo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2c496fcc-9cf0-4256-a594-c8cc22071501.jpg Acostate boca abajo sobre un banco o el piso con los brazos extendidos por encima de la cabeza formando una Y, los pulgares hacia arriba. Apretá los omóplatos hacia abajo y juntos mientras levantás los dos brazos de la superficie, guiando con los pulgares. Mantené el cuello neutro y la frente apenas apoyada para que el trabajo salga de la espalda alta y no del envión. Bajá controlado y repetí las repes indicadas. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2c496fcc-9cf0-4256-a594-c8cc22071501.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/elevacion-en-y-boca-abajo Prone Y Raise https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2c496fcc-9cf0-4256-a594-c8cc22071501.jpg Lie face down on a bench or the floor with your arms extended overhead in a Y shape, thumbs pointing up. Squeeze your shoulder blades down and together as you lift both arms off the surface, leading with the thumbs. Keep your neck neutral and your forehead lightly down so the work comes from the upper back, not momentum. Lower under control and repeat for the prescribed reps. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2c496fcc-9cf0-4256-a594-c8cc22071501.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/elevacion-en-y-boca-abajo Elevação em Y de Bruços https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2c496fcc-9cf0-4256-a594-c8cc22071501.jpg Deite de bruços em um banco ou no chão com os braços estendidos acima da cabeça formando um Y, os polegares apontando para cima. Contraia as escápulas para baixo e juntas enquanto levanta os dois braços da superfície, conduzindo com os polegares. Mantenha o pescoço neutro e a testa levemente apoiada para que o trabalho venha da parte superior das costas e não do impulso. Desça sob controle e repita as repetições prescritas. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2c496fcc-9cf0-4256-a594-c8cc22071501.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/elevacion-oblicua-de-rodillas-colgado Elevación oblicua de rodillas colgado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e3924686-4b26-44b0-b716-73bd775b7e54.jpg Colgate de una barra de dominadas con agarre prono y los brazos extendidos, manteniendo los hombros activos y el cuerpo quieto. Flexioná las rodillas y subilas hacia un costado, rotando la cadera para que los oblicuos manejen el giro. Hacé una pausa breve arriba y bajá controlado sin balancearte. Alterná de lado en cada repetición y evitá usar impulso. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e3924686-4b26-44b0-b716-73bd775b7e54.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/elevacion-oblicua-de-rodillas-colgado Hanging Oblique Knee Raise https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e3924686-4b26-44b0-b716-73bd775b7e54.jpg Hang from a pull-up bar with an overhand grip and your arms fully extended, keeping your shoulders engaged and your body still. Bend your knees and raise them up and toward one side, twisting your hips so your obliques drive the rotation. Pause briefly at the top, then lower under control without swinging. Alternate sides each rep and avoid using momentum. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e3924686-4b26-44b0-b716-73bd775b7e54.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/elevacion-oblicua-de-rodillas-colgado Elevação oblíqua de joelhos suspenso https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e3924686-4b26-44b0-b716-73bd775b7e54.jpg Fique pendurado em uma barra fixa com pegada pronada e os braços estendidos, mantendo os ombros ativos e o corpo parado. Flexione os joelhos e suba-os para um dos lados, girando o quadril para que os oblíquos conduzam a rotação. Faça uma breve pausa no topo e desça de forma controlada sem balançar. Alterne os lados a cada repetição e evite usar impulso. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e3924686-4b26-44b0-b716-73bd775b7e54.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/elevacion-y-en-trx Elevación Y en TRX https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/22c6d970-27d4-4eda-b349-4e85f3e3391e.jpg Ponete de frente al anclaje y agarrá las dos manijas con las palmas enfrentadas, inclinándote hacia atrás con los brazos extendidos al frente y el cuerpo en una línea recta. Manteniendo los brazos rectos y el core firme, llevá el cuerpo hacia arriba elevando los brazos por encima de la cabeza formando una Y, guiando con los pulgares. Apretá los deltoides posteriores y el trapecio inferior arriba y después bajá con control hasta el inicio. Caminá los pies hacia adelante para aumentar la inclinación y hacer la elevación más exigente. https://storage.googleapis.com/kaizer-public-media/exercises/videos/22c6d970-27d4-4eda-b349-4e85f3e3391e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/elevacion-y-en-trx TRX Y Raise https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/22c6d970-27d4-4eda-b349-4e85f3e3391e.jpg Face the anchor and grip both handles with palms in, leaning back with your arms extended in front and your body in a straight line. Keeping your arms straight and core tight, pull your body up by raising your arms overhead into a Y shape, leading with your thumbs. Squeeze your rear delts and lower traps at the top, then lower back down with control to the start. Walk your feet forward to increase the lean and make the raise more demanding. https://storage.googleapis.com/kaizer-public-media/exercises/videos/22c6d970-27d4-4eda-b349-4e85f3e3391e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/elevacion-y-en-trx Elevação em Y no TRX https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/22c6d970-27d4-4eda-b349-4e85f3e3391e.jpg Fique de frente para a ancoragem e segure as duas alças com as palmas voltadas para dentro, inclinando-se para trás com os braços estendidos à frente e o corpo em linha reta. Mantendo os braços retos e o abdômen firme, puxe o corpo para cima elevando os braços acima da cabeça formando um Y, conduzindo com os polegares. Aperte os deltoides posteriores e o trapézio inferior no topo e depois desça com controle até o início. Caminhe com os pés para a frente para aumentar a inclinação e tornar a elevação mais exigente. https://storage.googleapis.com/kaizer-public-media/exercises/videos/22c6d970-27d4-4eda-b349-4e85f3e3391e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/elevaciones-de-gemelos-con-mancuernas Elevaciones de gemelos con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f3bb79c2-e2aa-4019-9da5-66d0bfad09ea.jpg Sentate en un banco con las puntas de los pies apoyadas en el suelo o sobre una pequeña elevación, dejando los talones libres. Apoyá una o dos mancuernas sobre los muslos, apenas por encima de las rodillas, y sostenelas para estabilidad. Comenzá con los talones bajos y elevá empujando con la parte delantera del pie, contrayendo los gemelos arriba. Bajá lento hasta sentir el estiramiento completo y repetí de forma controlada. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f3bb79c2-e2aa-4019-9da5-66d0bfad09ea.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/elevaciones-de-gemelos-con-mancuernas Dumbbell Seated Calf Raises https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f3bb79c2-e2aa-4019-9da5-66d0bfad09ea.jpg Sit on a bench with the balls of your feet on the floor or a small platform and heels hanging freely. Place one or two dumbbells across your thighs just above the knees and hold them in place. Start with heels lowered, then press through the balls of your feet to raise your heels as high as possible, squeezing the calves at the top. Lower slowly to a full stretch and repeat with control. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f3bb79c2-e2aa-4019-9da5-66d0bfad09ea.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/elevaciones-de-gemelos-con-mancuernas Elevação de Panturrilhas Sentado com Halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f3bb79c2-e2aa-4019-9da5-66d0bfad09ea.jpg Sente-se em um banco com as pontas dos pés apoiadas no chão ou em uma pequena elevação, mantendo os calcanhares livres. Apoie uma ou duas halteres sobre as coxas, logo acima dos joelhos, segurando-os para estabilidade. Inicie com os calcanhares baixos e eleve-os empurrando o chão com a parte frontal dos pés, contraindo as panturrilhas no topo. Desça lentamente até sentir o alongamento completo e repita com controle. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f3bb79c2-e2aa-4019-9da5-66d0bfad09ea.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/elevaciones-de-gemelos-en-maquina Elevaciones de gemelos en máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2ed8fd06-d2cb-467a-9183-f195e35055d5.jpg Parate en la máquina de gemelos con la parte delantera de los pies apoyada en la plataforma y los talones libres. Colocá los hombros debajo de las almohadillas y activá el core. Comenzá con los talones bajos y elevá empujando con las puntas de los pies, contrayendo los gemelos arriba. Bajá lento hasta un estiramiento completo y repetí de forma controlada, sin rebotar abajo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2ed8fd06-d2cb-467a-9183-f195e35055d5.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/elevaciones-de-gemelos-en-maquina Standing Calf Raise Machine https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2ed8fd06-d2cb-467a-9183-f195e35055d5.jpg Stand on the calf raise machine with the balls of your feet on the platform and heels hanging freely. Position your shoulders under the pads and brace your core. Start with heels lowered, then press through the balls of your feet to raise your heels as high as possible, squeezing the calves at the top. Lower your heels slowly to a full stretch and repeat with controlled tempo, avoiding bouncing at the bottom. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2ed8fd06-d2cb-467a-9183-f195e35055d5.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/elevaciones-de-gemelos-en-maquina Elevação de Panturrilhas em Máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2ed8fd06-d2cb-467a-9183-f195e35055d5.jpg Fique em pé na máquina de panturrilhas com a parte frontal dos pés apoiada na plataforma e os calcanhares livres. Posicione os ombros sob as almofadas e ative o core. Comece com os calcanhares baixos e eleve-os empurrando pela ponta dos pés, contraindo as panturrilhas no topo. Desça lentamente até o alongamento completo e repita de forma controlada, sem impulso. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2ed8fd06-d2cb-467a-9183-f195e35055d5.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/elevaciones-de-piernas-colgado Elevaciones de piernas colgado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9485b359-f123-4117-a176-bb0a64863ffc.jpg Colgáte de una barra de dominadas con los brazos extendidos y los pies sin tocar el piso. Con las piernas rectas, subilas por delante hasta quedar paralelas al piso o más arriba. Bajalas lento y controlado sin balancearte. Mantené el core activo durante todo el movimiento y evitá usar impulso. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9485b359-f123-4117-a176-bb0a64863ffc.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/elevaciones-de-piernas-colgado Hanging Leg Raises https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9485b359-f123-4117-a176-bb0a64863ffc.jpg Hang from a pull-up bar with your arms fully extended and feet off the ground. Keeping your legs straight, raise them in front of you until they are parallel to the floor or higher. Lower them slowly under control without swinging. Engage your core throughout and avoid using momentum to lift your legs. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9485b359-f123-4117-a176-bb0a64863ffc.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/elevaciones-de-piernas-colgado Elevação de pernas pendurado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9485b359-f123-4117-a176-bb0a64863ffc.jpg Pendure-se em uma barra fixa com os braços totalmente estendidos e os pés fora do chão. Mantendo as pernas retas, eleve-as à frente até ficarem paralelas ao chão ou acima. Desça lentamente com controle sem balançar. Mantenha o core ativo durante todo o movimento e evite usar impulso. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9485b359-f123-4117-a176-bb0a64863ffc.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/elevaciones-de-rodillas-colgado-en-barra Elevaciones de rodillas colgado en barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8b105039-b43c-46f1-ab75-e29ade3fee78.jpg Colgate de una barra con los brazos extendidos. Elevá las rodillas hacia el pecho, pausá y bajá lento. Mantené el torso estable y evitá el impulso. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8b105039-b43c-46f1-ab75-e29ade3fee78.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/elevaciones-de-rodillas-colgado-en-barra Hanging Knee Raises https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8b105039-b43c-46f1-ab75-e29ade3fee78.jpg Hang from a bar with arms extended. Bring your knees up toward your chest, pause, then lower slowly. Keep your torso stable and avoid swinging. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8b105039-b43c-46f1-ab75-e29ade3fee78.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/elevaciones-de-rodillas-colgado-en-barra Elevação de Joelhos na Barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8b105039-b43c-46f1-ab75-e29ade3fee78.jpg Pendure-se em uma barra com os braços estendidos. Traga os joelhos em direção ao peito, pause e depois desça lentamente. Mantenha o tronco estável e evite balançar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8b105039-b43c-46f1-ab75-e29ade3fee78.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/elevaciones-laterales-en-maquina Elevaciones laterales en máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/66b9ab72-78f7-4e00-ad0d-21849d7323fc.jpg Sentate en la máquina de elevaciones laterales y ajustá la altura del asiento para que las almohadillas queden contra los brazos justo arriba de los codos. Agarrá las manijas suavemente y empujá los brazos hacia afuera contra las almohadillas hasta la altura de los hombros. Pausá arriba y bajá controlado. Mantené el torso quieto y evitá encoger los hombros. https://storage.googleapis.com/kaizer-public-media/exercises/videos/66b9ab72-78f7-4e00-ad0d-21849d7323fc.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/elevaciones-laterales-en-maquina Machine Lateral Raises https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/66b9ab72-78f7-4e00-ad0d-21849d7323fc.jpg Sit on the lateral raise machine and adjust the seat height so the pads rest against your upper arms just above the elbows. Grip the handles lightly and press your arms outward against the pads, raising them to shoulder height. Pause briefly at the top, then lower under control. Keep your torso still and avoid shrugging your shoulders. https://storage.googleapis.com/kaizer-public-media/exercises/videos/66b9ab72-78f7-4e00-ad0d-21849d7323fc.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/elevaciones-laterales-en-maquina Elevação lateral na máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/66b9ab72-78f7-4e00-ad0d-21849d7323fc.jpg Sente-se na máquina de elevação lateral e ajuste a altura do assento para que as almofadas fiquem contra os braços logo acima dos cotovelos. Segure as alças levemente e empurre os braços para fora contra as almofadas até a altura dos ombros. Faça uma breve pausa no topo e desça de forma controlada. Mantenha o tronco parado e evite encolher os ombros. https://storage.googleapis.com/kaizer-public-media/exercises/videos/66b9ab72-78f7-4e00-ad0d-21849d7323fc.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/eliptica Elíptica https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0e4c33fd-a2bd-47be-86d7-7374cffafbb2.jpg Subí al elíptico, agarrá los agarres y movete de forma fluida y circular. Mantené la postura erguida y el ritmo parejo. Activá el core durante todo el ejercicio. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0e4c33fd-a2bd-47be-86d7-7374cffafbb2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/eliptica Elliptical https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0e4c33fd-a2bd-47be-86d7-7374cffafbb2.jpg Step onto the elliptical, grip the handles, and move in a smooth, circular motion. Maintain upright posture and steady pace. Keep your core engaged throughout. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0e4c33fd-a2bd-47be-86d7-7374cffafbb2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/eliptica Elíptico https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0e4c33fd-a2bd-47be-86d7-7374cffafbb2.jpg Suba no elíptico, segure as alças e mova-se em um padrão circular suave. Mantenha a postura ereta e um ritmo constante. Mantenha o core ativo durante todo o exercício. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0e4c33fd-a2bd-47be-86d7-7374cffafbb2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/empuje-de-triceps-inclinado-en-polea Empuje de tríceps inclinado en polea https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8902dcdd-2579-4c4c-9531-f076d7cd6465.jpg Colocá un banco inclinado frente a una torre de cable con polea alta, acostándote con la cabeza más cerca de la columna. Agarrá una barra recta o EZ (o soga) con los brazos extendidos hacia arriba al cable. Manteniendo los codos apuntando al techo, flexioná los codos para llevar el agarre detrás de la cabeza y extendé los brazos de vuelta, contrayendo el tríceps arriba. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8902dcdd-2579-4c4c-9531-f076d7cd6465.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/empuje-de-triceps-inclinado-en-polea Cable Incline Pushdown https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8902dcdd-2579-4c4c-9531-f076d7cd6465.jpg Set an incline bench in front of a cable tower with a high pulley, lying back with your head closer to the column. Grip a straight or EZ bar (or rope) with arms extended overhead toward the pulley. Keeping your elbows pointed toward the ceiling, bend at the elbows to lower the handle behind your head, then extend your arms back up, squeezing the triceps at the top. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8902dcdd-2579-4c4c-9531-f076d7cd6465.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/empuje-de-triceps-inclinado-en-polea Tríceps na polia inclinado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8902dcdd-2579-4c4c-9531-f076d7cd6465.jpg Coloque um banco inclinado em frente a uma torre de cabos com polia alta, deitando-se com a cabeça mais próxima da coluna. Segure uma barra reta ou EZ (ou corda) com os braços estendidos em direção ao cabo. Mantendo os cotovelos apontados para o teto, flexione os cotovelos para levar a pegada atrás da cabeça e estenda os braços de volta, contraindo o tríceps no topo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8902dcdd-2579-4c4c-9531-f076d7cd6465.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/empuje-de-trineo Empuje de trineo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7324ef4d-4d7b-4cb7-b085-040bbc6534eb.jpg Cargá el trineo con un peso desafiante pero movible. Apoyá las manos en las manijas altas o bajas según el foco (las bajas cargan más los cuádriceps). Inclinate hacia el trineo con los brazos rectos, empujá con piernas en zancadas cortas y potentes, y avanzá la distancia indicada. Mantené la inclinación firme hacia adelante y evitá el rebote. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7324ef4d-4d7b-4cb7-b085-040bbc6534eb.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/empuje-de-trineo Sled Push https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7324ef4d-4d7b-4cb7-b085-040bbc6534eb.jpg Load the sled to a challenging but moveable weight. Place your hands on the high or low handles depending on focus (low handles bias quads). Lean into the sled with arms straight, drive your legs into the ground in short, powerful strides, and push the sled across the prescribed distance. Maintain a strong forward lean and avoid bouncing. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7324ef4d-4d7b-4cb7-b085-040bbc6534eb.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/empuje-de-trineo Empurrada de trenó https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7324ef4d-4d7b-4cb7-b085-040bbc6534eb.jpg Carregue o trenó com um peso desafiador mas que se mova. Apoie as mãos nas alças altas ou baixas dependendo do foco (alças baixas dão mais quadríceps). Incline-se para o trenó com os braços estendidos, empurre com as pernas em passadas curtas e potentes e avance pela distância prescrita. Mantenha a inclinação firme para a frente e evite saltar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7324ef4d-4d7b-4cb7-b085-040bbc6534eb.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/encogimiento-con-barra-por-la-espalda Encogimiento con barra por la espalda https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d97d4291-f01e-4088-91e0-9ac22f186f41.jpg Parate frente a una barra cargada en un soporte bajo o levantala desde el piso por detrás. Agarrá la barra en pronación al ancho de los hombros, con la barra colgando detrás de los glúteos. Parate erguido y encogé los hombros hacia arriba, pausá un instante y bajá controlando. La barra por detrás carga más los trapecios bajos y la espalda alta. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d97d4291-f01e-4088-91e0-9ac22f186f41.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/encogimiento-con-barra-por-la-espalda Behind-The-Back Barbell Shrugs https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d97d4291-f01e-4088-91e0-9ac22f186f41.jpg Stand in front of a loaded barbell racked low or place a barbell on the floor behind you. Grip the bar with a pronated grip at shoulder width with the bar hanging behind your glutes. Stand tall and shrug your shoulders straight up, pause briefly, and lower under control. The bar position behind the body biases the lower traps and back. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d97d4291-f01e-4088-91e0-9ac22f186f41.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/encogimiento-con-barra-por-la-espalda Encolhimento com barra por trás https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d97d4291-f01e-4088-91e0-9ac22f186f41.jpg Fique de frente para uma barra carregada num suporte baixo ou levante uma barra do chão por trás. Segure a barra em pronação na largura dos ombros, com a barra pendurada atrás dos glúteos. Suba ereto e encolha os ombros para cima, pause brevemente e desça controlando. A barra por trás dá ênfase aos trapézios inferiores e parte alta das costas. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d97d4291-f01e-4088-91e0-9ac22f186f41.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/encogimiento-con-barra-trap Encogimiento con barra trap https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e80fc680-5560-4683-93b8-fef24e86327c.jpg Parate dentro de una barra trap cargada y agarrá las manijas con agarre neutro. Subí completamente con la barra colgando de los brazos estirados. Encogé los hombros hacia las orejas, pausá un instante y bajá controlando. El agarre neutro permite mover más peso y una posición más cómoda que con barra recta. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e80fc680-5560-4683-93b8-fef24e86327c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/encogimiento-con-barra-trap Trap Bar Shrugs https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e80fc680-5560-4683-93b8-fef24e86327c.jpg Stand inside a loaded trap bar and grip the handles with a neutral grip. Stand fully upright with the bar at arms' length. Shrug your shoulders straight up toward your ears, pause briefly, and lower under control. The neutral grip allows heavier loading and a more comfortable position than a barbell. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e80fc680-5560-4683-93b8-fef24e86327c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/encogimiento-con-barra-trap Encolhimento com barra trap https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e80fc680-5560-4683-93b8-fef24e86327c.jpg Fique dentro de uma barra trap carregada e segure as alças com pegada neutra. Suba totalmente com a barra pendurada nos braços estendidos. Encolha os ombros em direção às orelhas, pause brevemente e desça controlando. A pegada neutra permite cargas mais pesadas e uma posição mais confortável do que com barra reta. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e80fc680-5560-4683-93b8-fef24e86327c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/encogimiento-de-hombros-en-maquina Encogimiento de hombros en máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/19d25c7a-8b8a-41f9-905d-4f5bae816edb.jpg Parate o sentate en la máquina de encogimientos y agarrá las manijas con los brazos colgando rectos y los hombros relajados abajo. Mantené los brazos estirados y el torso erguido, evitando inclinarte o rebotar. Elevá los hombros derecho hacia las orejas, apretando fuerte los trapecios en la parte alta del movimiento. Sostené la contracción un instante y bajá controlado hasta el estiramiento completo antes de la siguiente repetición. https://storage.googleapis.com/kaizer-public-media/exercises/videos/19d25c7a-8b8a-41f9-905d-4f5bae816edb.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/encogimiento-de-hombros-en-maquina Machine Shrugs https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/19d25c7a-8b8a-41f9-905d-4f5bae816edb.jpg Stand or sit in the shrug machine and grip the handles with your arms hanging straight down and shoulders relaxed at the bottom. Keep your arms straight and your torso upright, avoiding any leaning or bouncing. Elevate your shoulders straight up toward your ears, squeezing the traps hard at the top of the movement. Hold the contraction briefly, then lower under control to a full stretch before the next rep. https://storage.googleapis.com/kaizer-public-media/exercises/videos/19d25c7a-8b8a-41f9-905d-4f5bae816edb.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/encogimiento-de-hombros-en-maquina Encolhimento na máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/19d25c7a-8b8a-41f9-905d-4f5bae816edb.jpg Fique em pé ou sentado na máquina de encolhimento e segure as alças com os braços pendendo retos e os ombros relaxados embaixo. Mantenha os braços esticados e o tronco ereto, evitando inclinar ou dar impulso. Eleve os ombros reto em direção às orelhas, contraindo forte os trapézios no ponto mais alto do movimento. Segure a contração por um instante e desça controlado até o alongamento completo antes da próxima repetição. https://storage.googleapis.com/kaizer-public-media/exercises/videos/19d25c7a-8b8a-41f9-905d-4f5bae816edb.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/encogimiento-en-maquina-smith Encogimiento en máquina Smith https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/756491e1-545d-4aee-896a-68e1e060e0db.jpg Colocá la barra del Smith a la altura de la cadera. Parate debajo con los pies al ancho de los hombros y agarrá la barra en pronación, un poco más ancho que los hombros. Sacala del soporte y dejá que cuelgue con los brazos estirados. Encogé los hombros hacia las orejas, pausá arriba un momento y bajá controlando. Brazos siempre estirados, sin tirar con bíceps. https://storage.googleapis.com/kaizer-public-media/exercises/videos/756491e1-545d-4aee-896a-68e1e060e0db.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/encogimiento-en-maquina-smith Smith Machine Shrugs https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/756491e1-545d-4aee-896a-68e1e060e0db.jpg Set the Smith bar at hip height. Stand under the bar with feet shoulder-width apart and grip it with a pronated grip slightly wider than shoulders. Unrack and let the bar hang at arms' length. Shrug the shoulders straight up toward the ears, pause for a moment at the top, and lower under control. Keep arms straight throughout — no biceps pulling. https://storage.googleapis.com/kaizer-public-media/exercises/videos/756491e1-545d-4aee-896a-68e1e060e0db.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/encogimiento-en-maquina-smith Encolhimento na máquina Smith https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/756491e1-545d-4aee-896a-68e1e060e0db.jpg Posicione a barra do Smith na altura do quadril. Fique embaixo da barra com os pés na largura dos ombros e segure com pegada pronada um pouco mais aberta. Tire do suporte e deixe a barra pendurada com os braços estendidos. Encolha os ombros em direção às orelhas, faça uma pausa no topo e desça controlando. Mantenha os braços estendidos — sem puxar com o bíceps. https://storage.googleapis.com/kaizer-public-media/exercises/videos/756491e1-545d-4aee-896a-68e1e060e0db.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/encogimiento-en-polea Encogimiento en polea https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/141fd7c3-c6e5-4029-9c80-f67add358799.jpg Colocá una barra recta en la polea baja y agarrala en pronación al ancho de los hombros. Parate erguido y dejá los brazos completamente estirados para que el cable haga tensión. Encogé los hombros hacia las orejas, pausá un instante arriba y bajá controlando. Mantené los brazos rectos y no te inclines hacia atrás. https://storage.googleapis.com/kaizer-public-media/exercises/videos/141fd7c3-c6e5-4029-9c80-f67add358799.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/encogimiento-en-polea Cable Shrugs https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/141fd7c3-c6e5-4029-9c80-f67add358799.jpg Attach a straight bar to a low pulley and grip it with a pronated grip at shoulder width. Stand tall and let your arms hang fully so the cable creates tension. Shrug your shoulders straight up toward your ears, pause briefly at the top, and lower under control. Keep your arms straight and avoid leaning back. https://storage.googleapis.com/kaizer-public-media/exercises/videos/141fd7c3-c6e5-4029-9c80-f67add358799.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/encogimiento-en-polea Encolhimento no cabo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/141fd7c3-c6e5-4029-9c80-f67add358799.jpg Prenda uma barra reta na polia baixa e segure em pronação na largura dos ombros. Fique em pé com os braços totalmente estendidos para que o cabo crie tensão. Encolha os ombros em direção às orelhas, pause brevemente no topo e desça controlando. Mantenha os braços retos e evite inclinar o tronco para trás. https://storage.googleapis.com/kaizer-public-media/exercises/videos/141fd7c3-c6e5-4029-9c80-f67add358799.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/encogimientos-con-barra Encogimientos con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d08d696a-b7d2-48e0-93b9-c734746bb5f4.jpg Parate con los pies al ancho de hombros y sostenéla barra frente a los muslos con agarre prono. Manteniendo los brazos rectos, encogélos hombros hacia las orejas lo más alto posible. Apretá arriba por un segundo y bajá lento. Evitá rotar los hombros o flexionar los codos. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d08d696a-b7d2-48e0-93b9-c734746bb5f4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/encogimientos-con-barra Barbell Shrugs https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d08d696a-b7d2-48e0-93b9-c734746bb5f4.jpg Stand with feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip. Keeping your arms straight, shrug your shoulders straight up toward your ears as high as possible. Squeeze at the top for a second, then lower the bar slowly back down. Avoid rolling your shoulders or bending your elbows. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d08d696a-b7d2-48e0-93b9-c734746bb5f4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/encogimientos-con-barra Encolhimento com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d08d696a-b7d2-48e0-93b9-c734746bb5f4.jpg Fique em pé com os pés na largura dos ombros e segure uma barra à frente das coxas com pegada pronada. Mantendo os braços retos, eleve os ombros em direção às orelhas o mais alto possível. Aperte no topo por um segundo e desça lentamente. Evite girar os ombros ou dobrar os cotovelos. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d08d696a-b7d2-48e0-93b9-c734746bb5f4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/encogimientos-con-barra-agarre-ancho Encogimientos con barra agarre ancho https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3510942d-bad5-4502-842e-ea44f9ee27f5.jpg Agarrá una barra con agarre pronado más ancho que los hombros y dejala colgar frente a tus muslos. Parate erguido con el pecho alto, los brazos estirados y los hombros relajados abajo. Encogé los hombros llevándolos derecho hacia las orejas, apretando fuerte el trapecio arriba sin rotarlos. Hacé una pausa breve y después bajá la barra con control hasta la posición inicial. El agarre más ancho lleva el énfasis hacia la parte alta del trapecio. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3510942d-bad5-4502-842e-ea44f9ee27f5.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/encogimientos-con-barra-agarre-ancho Wide-Grip Barbell Shrugs https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3510942d-bad5-4502-842e-ea44f9ee27f5.jpg Grab a barbell with a pronated grip wider than shoulder-width and let it hang in front of your thighs. Stand tall with your chest up, arms straight, and shoulders relaxed at the bottom. Shrug your shoulders straight up toward your ears, squeezing your upper traps hard at the top without rolling them. Pause briefly, then lower the bar under control back to the starting position. The wider grip shifts the emphasis toward the upper-back portion of the traps. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3510942d-bad5-4502-842e-ea44f9ee27f5.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/encogimientos-con-barra-agarre-ancho Encolhimento com barra pegada aberta https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3510942d-bad5-4502-842e-ea44f9ee27f5.jpg Segure uma barra com pegada pronada mais aberta que os ombros e deixe-a pendurada à frente das coxas. Fique em pé ereto com o peito alto, os braços estendidos e os ombros relaxados embaixo. Encolha os ombros levando-os reto em direção às orelhas, apertando forte o trapézio no topo sem rotacioná-los. Faça uma pausa breve e então desça a barra com controle até a posição inicial. A pegada mais aberta direciona o ênfase para a parte alta do trapézio. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3510942d-bad5-4502-842e-ea44f9ee27f5.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/encogimientos-en-banco-inclinado-con-mancuernas Encogimientos en banco inclinado con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3f4da866-daa2-4ce3-b170-63686106bfe3.jpg Recostate boca abajo sobre un banco inclinado a unos 30 o 45 grados, sosteniendo una mancuerna en cada mano con los brazos colgando hacia el piso. Mantené los brazos estirados y elevá los hombros, encogiéndolos hacia las orejas contrayendo el trapecio superior. Hacé una pausa breve arriba y apretá. Bajá las mancuernas despacio y dejá que los hombros desciendan del todo abajo para un rango completo. El ángulo inclinado pone más énfasis en el trapecio superior y medio. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3f4da866-daa2-4ce3-b170-63686106bfe3.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/encogimientos-en-banco-inclinado-con-mancuernas Incline Dumbbell Shrugs https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3f4da866-daa2-4ce3-b170-63686106bfe3.jpg Lie chest-down on an incline bench set around 30 to 45 degrees, holding a dumbbell in each hand with arms hanging straight toward the floor. Keep your arms straight and elevate your shoulders, shrugging the dumbbells up toward your ears by contracting the upper traps. Pause briefly at the top and squeeze. Lower the weights slowly and let your shoulders fully depress at the bottom for a complete range of motion. The incline angle shifts emphasis toward the upper and mid traps. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3f4da866-daa2-4ce3-b170-63686106bfe3.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/encogimientos-en-banco-inclinado-con-mancuernas Encolhimento inclinado com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3f4da866-daa2-4ce3-b170-63686106bfe3.jpg Deite-se de bruços em um banco inclinado a cerca de 30 a 45 graus, segurando um haltere em cada mão com os braços pendurados em direção ao chão. Mantenha os braços estendidos e eleve os ombros, encolhendo os halteres em direção às orelhas contraindo o trapézio superior. Faça uma pausa breve no topo e contraia. Desça os pesos lentamente e deixe os ombros descerem totalmente embaixo para uma amplitude completa. O ângulo inclinado desloca a ênfase para o trapézio superior e médio. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3f4da866-daa2-4ce3-b170-63686106bfe3.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/enhebrar-la-aguja Enhebrar la aguja https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c03ba1e7-0127-438b-8d39-b6105489b86d.jpg Empezá en cuatro apoyos con las manos debajo de los hombros y las rodillas debajo de la cadera. Deslizá un brazo por debajo del cuerpo hacia el lado opuesto, bajando el hombro y el costado de la cabeza hacia el piso mientras la parte alta de la espalda rota. Mantené la cadera alineada sobre las rodillas y respirá hacia el estiramiento en la espalda media y el hombro de atrás. Revertí el movimiento llevando el mismo brazo hacia el techo y después repetí del otro lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c03ba1e7-0127-438b-8d39-b6105489b86d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/enhebrar-la-aguja Thread the Needle https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c03ba1e7-0127-438b-8d39-b6105489b86d.jpg Begin on all fours with your hands under your shoulders and knees under your hips. Slide one arm underneath your body and across to the opposite side, lowering your shoulder and the side of your head toward the floor as your upper back rotates. Keep your hips stacked over your knees and breathe into the stretch through your mid-back and rear shoulder. Reverse the motion by reaching the same arm up toward the ceiling, then repeat on the other side. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c03ba1e7-0127-438b-8d39-b6105489b86d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/enhebrar-la-aguja Agulha na linha https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c03ba1e7-0127-438b-8d39-b6105489b86d.jpg Comece em quatro apoios com as mãos sob os ombros e os joelhos sob o quadril. Deslize um braço por baixo do corpo até o lado oposto, baixando o ombro e a lateral da cabeça em direção ao chão enquanto a parte alta das costas gira. Mantenha o quadril alinhado sobre os joelhos e respire em direção ao alongamento nas costas médias e no ombro posterior. Reverta o movimento levando o mesmo braço em direção ao teto e repita do outro lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c03ba1e7-0127-438b-8d39-b6105489b86d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/equilibrio-en-una-pierna Equilibrio en una pierna https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/6402d25e-afc8-4f0d-bc4b-5afa34b29032.jpg Parate derecho con los pies juntos y pasá el peso a una pierna. Levantá un poco el otro pie del piso, flexionando la rodilla, y buscá un punto fijo adelante para fijar la mirada. Activá el abdomen y mantené la rodilla de apoyo apenas flexionada, haciendo pequeños ajustes de tobillo y cadera para mantener el equilibrio. Mantené la posición firme, después cambiá a la otra pierna. https://storage.googleapis.com/kaizer-public-media/exercises/videos/6402d25e-afc8-4f0d-bc4b-5afa34b29032.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/equilibrio-en-una-pierna Single-Leg Balance https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/6402d25e-afc8-4f0d-bc4b-5afa34b29032.jpg Stand tall with your feet together and shift your weight onto one leg. Lift the other foot slightly off the floor, bending the knee, and find a fixed point ahead to focus your gaze. Brace your core and keep a soft knee on the standing leg, making small ankle and hip adjustments to stay balanced. Hold the position steady, then switch to the other leg. https://storage.googleapis.com/kaizer-public-media/exercises/videos/6402d25e-afc8-4f0d-bc4b-5afa34b29032.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/equilibrio-en-una-pierna Equilíbrio em uma perna https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/6402d25e-afc8-4f0d-bc4b-5afa34b29032.jpg Fique em pé com os pés juntos e transfira o peso para uma perna. Levante levemente o outro pé do chão, flexionando o joelho, e encontre um ponto fixo à frente para focar o olhar. Contraia o abdômen e mantenha o joelho de apoio levemente flexionado, fazendo pequenos ajustes de tornozelo e quadril para manter o equilíbrio. Mantenha a posição firme, depois troque para a outra perna. https://storage.googleapis.com/kaizer-public-media/exercises/videos/6402d25e-afc8-4f0d-bc4b-5afa34b29032.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/escaladora Escaladora https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0a370064-9eeb-4afa-874b-c852b566a56b.jpg Subite a la escaladora y empezá despacio para encontrar el ritmo. Parate derecha, apoyá las manos sólo para equilibrio — no te cuelgues. Empujá con el talón en cada escalón y mantené una cadencia constante. Subí la velocidad o la duración con el tiempo. Mirá al frente y mantené el core activo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0a370064-9eeb-4afa-874b-c852b566a56b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/escaladora Stair Climber https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0a370064-9eeb-4afa-874b-c852b566a56b.jpg Step onto the stair climber and start at a slow speed to find your rhythm. Stand tall, keep light contact with the handles for balance only — do not lean on them. Drive through the heel of each step and step at a steady cadence. Increase speed or duration over time. Keep your gaze forward and core engaged. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0a370064-9eeb-4afa-874b-c852b566a56b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/escaladora Escada / Stair climber https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0a370064-9eeb-4afa-874b-c852b566a56b.jpg Suba na escada ergométrica e comece devagar para achar o ritmo. Fique ereta, apoie as mãos apenas para equilíbrio — não se pendure. Empurre com o calcanhar a cada degrau e mantenha cadência estável. Aumente velocidade ou duração com o tempo. Olhe para frente e mantenha o core ativo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0a370064-9eeb-4afa-874b-c852b566a56b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/escaladores Escaladores https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3770ddba-816e-4396-9a6b-ea286befb496.jpg Empezá en posición de plancha alta con las manos debajo de los hombros y el cuerpo en línea recta. Llevá una rodilla hacia el pecho y rápidamente cambiá de pierna, trayendo la otra rodilla hacia adelante. Continuá alternando a ritmo rápido manteniendo las caderas niveladas y el core activo. Evitá que las caderas suban y bajen. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3770ddba-816e-4396-9a6b-ea286befb496.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/escaladores Mountain Climbers https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3770ddba-816e-4396-9a6b-ea286befb496.jpg Start in a high plank position with your hands under your shoulders and your body in a straight line. Drive one knee toward your chest, then quickly switch legs, bringing the other knee forward as the first leg returns. Continue alternating legs at a brisk pace while keeping your hips level and core engaged. Avoid bouncing your hips up and down. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3770ddba-816e-4396-9a6b-ea286befb496.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/escaladores Escaladores https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3770ddba-816e-4396-9a6b-ea286befb496.jpg Comece em uma posição de prancha alta com as mãos abaixo dos ombros e o corpo em linha reta. Leve um joelho em direção ao peito e rapidamente alterne as pernas, trazendo o outro joelho para frente. Continue alternando em ritmo acelerado mantendo os quadris nivelados e o core ativo. Evite que os quadris subam e desçam. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3770ddba-816e-4396-9a6b-ea286befb496.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/estiramiento-de-cobra Estiramiento de cobra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2b07766d-b03b-4a33-acfa-b25a7dc817e5.jpg Acostate boca abajo en el piso con las piernas estiradas y las palmas apoyadas debajo de los hombros. Empujá con las manos para despegar el pecho del suelo, manteniendo la cadera y la pelvis en contacto con el piso y los codos levemente flexionados. Llevá los hombros hacia atrás y abajo, alargando la parte de adelante del torso, y respirá despacio dentro del estiramiento. Mantené la posición sin forzar la zona lumbar, sintiendo una extensión suave en el abdomen y la columna. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2b07766d-b03b-4a33-acfa-b25a7dc817e5.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/estiramiento-de-cobra Cobra Stretch https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2b07766d-b03b-4a33-acfa-b25a7dc817e5.jpg Lie face down on the floor with your legs extended and your palms flat beneath your shoulders. Press through your hands to lift your chest off the ground, keeping your hips and pelvis in contact with the floor and your elbows slightly bent. Roll your shoulders back and down, lengthening through the front of your torso, and breathe slowly into the stretch. Hold the position without forcing the lower back, feeling a gentle extension through the abdomen and spine. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2b07766d-b03b-4a33-acfa-b25a7dc817e5.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/estiramiento-de-cobra Alongamento da cobra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2b07766d-b03b-4a33-acfa-b25a7dc817e5.jpg Deite-se de bruços no chão com as pernas estendidas e as palmas das mãos apoiadas embaixo dos ombros. Empurre as mãos para levantar o peito do chão, mantendo o quadril e a pelve em contato com o solo e os cotovelos levemente flexionados. Leve os ombros para trás e para baixo, alongando a frente do tronco, e respire devagar dentro do alongamento. Mantenha a posição sem forçar a lombar, sentindo uma extensão suave no abdômen e na coluna. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2b07766d-b03b-4a33-acfa-b25a7dc817e5.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/estiramiento-de-cuadriceps-de-pie Estiramiento de cuádriceps de pie https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f9f60e48-bc58-433f-9735-b0bdcec793a0.jpg Parate derecho y equilibrate sobre una pierna, agarrándote de una pared o rack si necesitás apoyo. Flexioná la otra rodilla y agarrá el tobillo, tirando del talón hacia el glúteo. Mantené las rodillas juntas y empujá la cadera levemente hacia adelante hasta sentir el estiramiento en la parte de adelante del muslo. Quedate erguido y evitá arquear la espalda, manteniendo el estiramiento antes de cambiar de pierna. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f9f60e48-bc58-433f-9735-b0bdcec793a0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/estiramiento-de-cuadriceps-de-pie Standing Quad Stretch https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f9f60e48-bc58-433f-9735-b0bdcec793a0.jpg Stand tall and balance on one leg, holding onto a wall or rack if needed for support. Bend the other knee and grab your ankle, pulling your heel toward your glute. Keep your knees close together and push your hips slightly forward until you feel a stretch along the front of your thigh. Stay upright and avoid arching your back, holding the stretch before switching legs. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f9f60e48-bc58-433f-9735-b0bdcec793a0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/estiramiento-de-cuadriceps-de-pie Alongamento de quadríceps em pé https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f9f60e48-bc58-433f-9735-b0bdcec793a0.jpg Fique em pé e equilibre-se sobre uma perna, segurando em uma parede ou rack se precisar de apoio. Flexione o outro joelho e segure o tornozelo, puxando o calcanhar em direção ao glúteo. Mantenha os joelhos juntos e empurre o quadril levemente para a frente até sentir o alongamento na parte da frente da coxa. Fique ereto e evite arquear as costas, mantendo o alongamento antes de trocar de perna. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f9f60e48-bc58-433f-9735-b0bdcec793a0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/estiramiento-de-flexor-de-cadera-arrodillado Estiramiento de flexor de cadera arrodillado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5b314d39-c858-4eb3-b59f-be1a00c9605e.jpg Arrodillate sobre una rodilla con el otro pie apoyado plano adelante, las dos rodillas flexionadas cerca de noventa grados. Meté la pelvis hacia abajo y apretá el glúteo de la pierna de atrás para aplanar la zona lumbar. Empujá las caderas suavemente hacia adelante hasta sentir el estiramiento en el frente de la cadera y el muslo de la pierna arrodillada. Mantené el torso erguido, sostené la posición y después cambiá de pierna. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5b314d39-c858-4eb3-b59f-be1a00c9605e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/estiramiento-de-flexor-de-cadera-arrodillado Kneeling Hip Flexor Stretch https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5b314d39-c858-4eb3-b59f-be1a00c9605e.jpg Kneel on one knee with the other foot planted flat in front, both knees bent around ninety degrees. Tuck your pelvis under and squeeze the glute of the down leg to flatten your lower back. Gently push your hips forward until you feel a stretch across the front of the hip and thigh of the kneeling leg. Keep your torso tall, hold the position, then switch legs. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5b314d39-c858-4eb3-b59f-be1a00c9605e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/estiramiento-de-flexor-de-cadera-arrodillado Alongamento de Flexor de Quadril Ajoelhado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5b314d39-c858-4eb3-b59f-be1a00c9605e.jpg Ajoelhe sobre um joelho com o outro pé apoiado plano à frente, ambos os joelhos flexionados perto de noventa graus. Encaixe a pelve para baixo e contraia o glúteo da perna de trás para aplanar a lombar. Empurre o quadril suavemente para frente até sentir o alongamento na frente do quadril e da coxa da perna ajoelhada. Mantenha o tronco ereto, segure a posição e depois troque de perna. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5b314d39-c858-4eb3-b59f-be1a00c9605e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/estiramiento-de-flexores-de-muneca Estiramiento de flexores de muñeca https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f534a2b2-daf8-4ce8-89a4-f6f5b45d0c33.jpg Estirá un brazo recto al frente a la altura del hombro con la palma hacia arriba. Con la otra mano, agarrá suavemente los dedos y tirá de ellos hacia atrás y hacia abajo, en dirección al piso. Mantené el codo del brazo estirado bien recto hasta sentir el estiramiento en la cara interna del antebrazo y la muñeca. Mantené firme sin rebotes, después soltá y repetí con el otro brazo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f534a2b2-daf8-4ce8-89a4-f6f5b45d0c33.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/estiramiento-de-flexores-de-muneca Wrist Flexor Stretch https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f534a2b2-daf8-4ce8-89a4-f6f5b45d0c33.jpg Extend one arm straight in front of you at shoulder height with the palm facing up. With your other hand, gently grasp the fingers and pull them back and downward toward the floor. Keep your extended elbow straight until you feel a stretch through the underside of your forearm and wrist. Hold steadily without bouncing, then release and repeat on the other arm. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f534a2b2-daf8-4ce8-89a4-f6f5b45d0c33.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/estiramiento-de-flexores-de-muneca Alongamento dos flexores do punho https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f534a2b2-daf8-4ce8-89a4-f6f5b45d0c33.jpg Estenda um braço reto à frente na altura do ombro com a palma voltada para cima. Com a outra mão, segure suavemente os dedos e puxe-os para trás e para baixo, em direção ao chão. Mantenha o cotovelo do braço estendido bem reto até sentir o alongamento na parte interna do antebraço e do punho. Mantenha firme sem repiques, depois solte e repita com o outro braço. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f534a2b2-daf8-4ce8-89a4-f6f5b45d0c33.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/estiramiento-de-gemelos-en-pared Estiramiento de gemelos en pared https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9a2fe302-967f-4bc1-ac08-0e9e689b17cf.jpg Parate de frente a una pared y apoyá las dos manos a la altura del pecho. Llevá un pie bien hacia atrás, manteniendo esa pierna recta y el talón pegado al piso. Flexioná la rodilla de adelante y llevá las caderas hacia la pared hasta sentir el estiramiento en el gemelo de la pierna de atrás. Mantené el pie de atrás apuntando derecho hacia adelante, sostené el estiramiento y después cambiá de pierna. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9a2fe302-967f-4bc1-ac08-0e9e689b17cf.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/estiramiento-de-gemelos-en-pared Standing Calf Stretch https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9a2fe302-967f-4bc1-ac08-0e9e689b17cf.jpg Stand facing a wall and place both hands on it at chest height. Step one foot well back, keeping that leg straight and the heel pressed flat into the floor. Bend your front knee and lean your hips toward the wall until you feel a stretch in the calf of the back leg. Keep the back foot pointing straight ahead, hold the stretch, then switch legs. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9a2fe302-967f-4bc1-ac08-0e9e689b17cf.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/estiramiento-de-gemelos-en-pared Alongamento de Panturrilha em Pé https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9a2fe302-967f-4bc1-ac08-0e9e689b17cf.jpg Fique de frente para uma parede e apoie as duas mãos na altura do peito. Leve um pé bem para trás, mantendo essa perna reta e o calcanhar pressionado no chão. Flexione o joelho da frente e leve o quadril em direção à parede até sentir o alongamento na panturrilha da perna de trás. Mantenha o pé de trás apontando reto para frente, segure o alongamento e depois troque de perna. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9a2fe302-967f-4bc1-ac08-0e9e689b17cf.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/estiramiento-de-isquios-de-pie Estiramiento de isquios de pie https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/44179ddd-14c1-4cfa-8f7a-28ee254631e0.jpg Parate derecho y apoyá un talón en el piso adelante tuyo con la punta del pie tirada hacia la canilla. Mantené esa pierna estirada e inclinate hacia adelante desde la cadera, llevando la cola hacia atrás y manteniendo la espalda recta. Apoyá las manos en la pierna de apoyo flexionada y sentí el estiramiento bajar por la parte de atrás de la pierna estirada. Mantené la posición sin redondear la columna y después cambiá de pierna. https://storage.googleapis.com/kaizer-public-media/exercises/videos/44179ddd-14c1-4cfa-8f7a-28ee254631e0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/estiramiento-de-isquios-de-pie Standing Hamstring Stretch https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/44179ddd-14c1-4cfa-8f7a-28ee254631e0.jpg Stand tall and place one heel on the floor in front of you with the toes pulled up toward your shin. Keep that leg straight and hinge forward from your hips, sending your tailbone back while keeping your back flat. Rest your hands on the bent support leg and feel the stretch run down the back of the straight leg. Hold the position without rounding your spine, then switch legs. https://storage.googleapis.com/kaizer-public-media/exercises/videos/44179ddd-14c1-4cfa-8f7a-28ee254631e0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/estiramiento-de-isquios-de-pie Alongamento de isquiotibiais em pé https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/44179ddd-14c1-4cfa-8f7a-28ee254631e0.jpg Fique em pé e apoie um calcanhar no chão à sua frente com a ponta do pé puxada em direção à canela. Mantenha essa perna esticada e incline-se para frente a partir do quadril, levando o cóccix para trás e mantendo as costas retas. Apoie as mãos na perna de apoio dobrada e sinta o alongamento descer pela parte de trás da perna esticada. Mantenha a posição sem arredondar a coluna e depois troque de perna. https://storage.googleapis.com/kaizer-public-media/exercises/videos/44179ddd-14c1-4cfa-8f7a-28ee254631e0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/estiramiento-de-la-paloma Estiramiento de la paloma https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/23fbf2f0-badc-4f2a-a1e7-071615316b5d.jpg Desde la posición de cuatro apoyos, llevá una rodilla hacia adelante y apoyala detrás de la muñeca con la canilla cruzada por delante del cuerpo. Estirá la otra pierna recta hacia atrás, manteniendo las caderas paralelas al piso. Caminá despacio con las manos hacia adelante y bajá el pecho hacia el suelo, sintiendo un estiramiento profundo en el glúteo de la pierna de adelante. Mantené el peso equilibrado y respirá dentro del estiramiento, después cambiá de lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/23fbf2f0-badc-4f2a-a1e7-071615316b5d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/estiramiento-de-la-paloma Pigeon Hip Stretch https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/23fbf2f0-badc-4f2a-a1e7-071615316b5d.jpg From a hands-and-knees position, bring one knee forward and place it behind your wrist with the shin angled across your body. Extend your other leg straight back behind you, keeping the hips square to the floor. Slowly walk your hands forward and lower your chest toward the ground, feeling a deep stretch in the glute of the front leg. Keep your weight balanced and breathe into the stretch, then switch sides. https://storage.googleapis.com/kaizer-public-media/exercises/videos/23fbf2f0-badc-4f2a-a1e7-071615316b5d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/estiramiento-de-la-paloma Alongamento do pombo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/23fbf2f0-badc-4f2a-a1e7-071615316b5d.jpg A partir da posição de quatro apoios, leve um joelho à frente e apoie-o atrás do punho com a canela cruzada na frente do corpo. Estenda a outra perna reta para trás, mantendo os quadris paralelos ao chão. Caminhe devagar com as mãos para a frente e abaixe o peito em direção ao solo, sentindo um alongamento profundo no glúteo da perna da frente. Mantenha o peso equilibrado e respire dentro do alongamento, depois troque de lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/23fbf2f0-badc-4f2a-a1e7-071615316b5d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/estiramiento-de-pecho-en-el-marco-de-la-puerta Estiramiento de pecho en el marco de la puerta https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/fbfb1f5e-43b7-4d6b-9eee-e8c386a671a4.jpg Parate en el marco de una puerta y apoyá los antebrazos contra el marco con los codos flexionados a unos noventa grados y a la altura de los hombros. Adelantá un pie y inclinate suavemente hacia adelante a través de la abertura hasta sentir un estiramiento en el pecho y la parte delantera de los hombros. Mantené el pecho elevado y el core firme, respirando despacio mientras sostenés la posición. Aflojá si sentís algún pinzamiento en el hombro en lugar de un estiramiento amplio en el pecho. https://storage.googleapis.com/kaizer-public-media/exercises/videos/fbfb1f5e-43b7-4d6b-9eee-e8c386a671a4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/estiramiento-de-pecho-en-el-marco-de-la-puerta Doorway Pec Stretch https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/fbfb1f5e-43b7-4d6b-9eee-e8c386a671a4.jpg Stand in a doorway and place your forearms against the frame with your elbows bent at about ninety degrees and level with your shoulders. Step one foot forward and lean your body gently through the opening until you feel a stretch across your chest and the front of your shoulders. Keep your chest lifted and your core braced, breathing slowly as you hold the position. Ease off if you feel any pinching in the shoulder rather than a broad chest stretch. https://storage.googleapis.com/kaizer-public-media/exercises/videos/fbfb1f5e-43b7-4d6b-9eee-e8c386a671a4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/estiramiento-de-pecho-en-el-marco-de-la-puerta Alongamento de peito na porta https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/fbfb1f5e-43b7-4d6b-9eee-e8c386a671a4.jpg Fique no vão de uma porta e apoie os antebraços no batente com os cotovelos flexionados a cerca de noventa graus e na altura dos ombros. Avance um pé e incline o corpo suavemente para frente através da abertura até sentir um alongamento no peito e na frente dos ombros. Mantenha o peito elevado e o core firme, respirando devagar enquanto sustenta a posição. Alivie se sentir algum pinçamento no ombro em vez de um alongamento amplo no peito. https://storage.googleapis.com/kaizer-public-media/exercises/videos/fbfb1f5e-43b7-4d6b-9eee-e8c386a671a4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/estiramiento-de-triceps-sobre-la-cabeza Estiramiento de tríceps sobre la cabeza https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/943fca09-150e-4236-ab0f-452436e3c674.jpg Parate o sentate derecho y subí un brazo por encima de la cabeza, después flexioná ese codo para que la mano caiga detrás del cuello. Con la otra mano tirá suavemente del codo flexionado hacia el centro, sintiendo el estiramiento en la parte de atrás del brazo. Mantené las costillas hacia abajo y evitá arquear la zona lumbar mientras estirás. Sostené el estiramiento y después cambiá de brazo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/943fca09-150e-4236-ab0f-452436e3c674.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/estiramiento-de-triceps-sobre-la-cabeza Overhead Triceps Stretch https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/943fca09-150e-4236-ab0f-452436e3c674.jpg Stand or sit tall and raise one arm overhead, then bend that elbow so your hand drops behind your neck. Use your opposite hand to gently pull the bent elbow toward the midline, feeling a stretch along the back of the upper arm. Keep your ribs down and avoid arching your lower back as you reach. Hold the stretch, then switch arms. https://storage.googleapis.com/kaizer-public-media/exercises/videos/943fca09-150e-4236-ab0f-452436e3c674.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/estiramiento-de-triceps-sobre-la-cabeza Alongamento de Tríceps Acima da Cabeça https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/943fca09-150e-4236-ab0f-452436e3c674.jpg Fique em pé ou sentado ereto e levante um braço acima da cabeça, depois flexione esse cotovelo para que a mão caia atrás do pescoço. Use a outra mão para puxar suavemente o cotovelo flexionado em direção ao centro, sentindo o alongamento na parte de trás do braço. Mantenha as costelas para baixo e evite arquear a lombar enquanto alonga. Segure o alongamento e depois troque de braço. https://storage.googleapis.com/kaizer-public-media/exercises/videos/943fca09-150e-4236-ab0f-452436e3c674.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/estiramiento-del-durmiente Estiramiento del durmiente https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ccd61150-b432-41c9-be89-ec06491ecf2e.jpg Acostate de costado con el brazo de abajo extendido hacia adelante y el codo flexionado a 90 grados, de modo que el antebrazo apunte hacia adelante. Alineá los hombros y usá la mano de arriba para presionar suavemente el antebrazo de abajo hacia el piso, rotando el hombro hacia adentro. Movete despacio y frená en el primer punto de tensión para cuidar la articulación, manteniendo el estiramiento en la parte de atrás del hombro. Mantené el torso quieto para que el movimiento salga solo de la rotación del hombro y después cambiá de lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ccd61150-b432-41c9-be89-ec06491ecf2e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/estiramiento-del-durmiente Sleeper Stretch https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ccd61150-b432-41c9-be89-ec06491ecf2e.jpg Lie on your side with the bottom arm out in front of you and the elbow bent to 90 degrees so the upper arm points straight ahead. Stack your shoulders and use your top hand to gently press the bottom forearm down toward the floor, rotating the shoulder internally. Move slowly and stop at the first point of tension to protect the joint, holding the stretch through the back of the shoulder. Keep your torso still so the movement comes only from shoulder rotation, then switch sides. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ccd61150-b432-41c9-be89-ec06491ecf2e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/estiramiento-del-durmiente Alongamento do dorminhoco https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ccd61150-b432-41c9-be89-ec06491ecf2e.jpg Deite-se de lado com o braço de baixo estendido à frente e o cotovelo dobrado a 90 graus, de modo que o antebraço aponte para frente. Alinhe os ombros e use a mão de cima para pressionar suavemente o antebraço de baixo em direção ao chão, girando o ombro para dentro. Mova-se devagar e pare no primeiro ponto de tensão para proteger a articulação, mantendo o alongamento na parte de trás do ombro. Mantenha o tronco parado para que o movimento venha apenas da rotação do ombro e depois troque de lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ccd61150-b432-41c9-be89-ec06491ecf2e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/estiramiento-del-mejor-del-mundo Estiramiento del mejor del mundo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9c73f2cb-3b81-4f57-89e1-62e9a7388168.jpg Entrá en una estocada profunda con el pie derecho adelante y la pierna izquierda extendida atrás. Apoyá las dos manos en el piso por dentro del pie de adelante y llevá el codo derecho hacia el empeine para abrir la cadera. Manteniendo la estocada, rotá el torso y estirá el brazo derecho hacia el techo, siguiendo la mano con la mirada para abrir la columna dorsal. Mantené un instante arriba, volvé la mano al piso y cambiá de lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9c73f2cb-3b81-4f57-89e1-62e9a7388168.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/estiramiento-del-mejor-del-mundo World's Greatest Stretch https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9c73f2cb-3b81-4f57-89e1-62e9a7388168.jpg Step into a deep lunge with your right foot forward and your left leg extended behind you. Place both hands on the floor inside your front foot, then drive your right elbow down toward your instep to open the hip. Keeping the lunge, rotate your torso and reach your right arm up toward the ceiling, following your hand with your eyes to open the thoracic spine. Hold briefly at the top, return your hand to the floor, and switch sides. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9c73f2cb-3b81-4f57-89e1-62e9a7388168.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/estiramiento-del-mejor-del-mundo Alongamento Mais Completo do Mundo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9c73f2cb-3b81-4f57-89e1-62e9a7388168.jpg Entre em um afundo profundo com o pé direito à frente e a perna esquerda estendida atrás. Apoie as duas mãos no chão por dentro do pé da frente e leve o cotovelo direito em direção ao peito do pé para abrir o quadril. Mantendo o afundo, gire o tronco e estenda o braço direito em direção ao teto, acompanhando a mão com o olhar para abrir a coluna torácica. Mantenha um instante no topo, retorne a mão ao chão e troque de lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9c73f2cb-3b81-4f57-89e1-62e9a7388168.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/estiramiento-del-sofa Estiramiento del sofá https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/87aa98cc-776e-4300-9178-4559d151b0e4.jpg Arrodillate frente a un sillón o banco y apoyá el empeine de un pie contra la superficie de atrás, con la canilla vertical. Llevá el otro pie apoyado plano en el piso adelante en posición de estocada, después empujá la cadera hacia adelante y arriba. Apretá el glúteo de la pierna de atrás y mantené el torso erguido para profundizar el estiramiento en el cuádriceps y el flexor de cadera. Mantené la posición respirando parejo, después cambiá de pierna. https://storage.googleapis.com/kaizer-public-media/exercises/videos/87aa98cc-776e-4300-9178-4559d151b0e4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/estiramiento-del-sofa Couch Stretch https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/87aa98cc-776e-4300-9178-4559d151b0e4.jpg Kneel in front of a couch or bench and place the top of one foot up against the surface behind you, shin running vertically. Bring your other foot flat on the floor in front in a lunge position, then drive your hips forward and tall. Squeeze the glute of the rear leg and keep your torso upright to deepen the stretch through the quad and hip flexor. Hold the position breathing steadily, then switch legs. https://storage.googleapis.com/kaizer-public-media/exercises/videos/87aa98cc-776e-4300-9178-4559d151b0e4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/estiramiento-del-sofa Alongamento do sofá https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/87aa98cc-776e-4300-9178-4559d151b0e4.jpg Ajoelhe-se em frente a um sofá ou banco e apoie o peito de um pé contra a superfície atrás de você, com a canela na vertical. Traga o outro pé apoiado plano no chão à frente em posição de afundo, depois empurre o quadril para a frente e para cima. Contraia o glúteo da perna de trás e mantenha o tronco ereto para aprofundar o alongamento no quadríceps e no flexor do quadril. Mantenha a posição respirando de forma constante, depois troque de perna. https://storage.googleapis.com/kaizer-public-media/exercises/videos/87aa98cc-776e-4300-9178-4559d151b0e4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/estiramiento-figura-4-de-gluteo Estiramiento figura 4 de glúteo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a3a4dec6-7d4d-47b2-a18a-4af66191f7c4.jpg Acostate boca arriba y flexioná las dos rodillas con los pies apoyados en el piso, después cruzá un tobillo sobre el muslo opuesto formando un cuatro. Pasá las manos por detrás del muslo de apoyo y llevalo suavemente hacia el pecho hasta sentir el estiramiento profundo en el glúteo y la cadera externa de la pierna cruzada. Mantené la cabeza y los hombros relajados en el piso y respirá despacio. Mantené sin rebotar y después cambiá de lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a3a4dec6-7d4d-47b2-a18a-4af66191f7c4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/estiramiento-figura-4-de-gluteo Figure-4 Glute Stretch https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a3a4dec6-7d4d-47b2-a18a-4af66191f7c4.jpg Lie on your back and bend both knees with your feet flat on the floor, then cross one ankle over the opposite thigh to form a figure-four shape. Reach through and clasp behind the supporting thigh, gently drawing it toward your chest until you feel a stretch deep in the glute and outer hip of the crossed leg. Keep your head and shoulders relaxed on the floor and breathe slowly. Hold without bouncing, then switch sides. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a3a4dec6-7d4d-47b2-a18a-4af66191f7c4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/estiramiento-figura-4-de-gluteo Alongamento em figura 4 do glúteo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a3a4dec6-7d4d-47b2-a18a-4af66191f7c4.jpg Deite-se de costas e dobre os dois joelhos com os pés apoiados no chão, depois cruze um tornozelo sobre a coxa oposta formando um número quatro. Passe as mãos por trás da coxa de apoio e puxe-a suavemente em direção ao peito até sentir o alongamento profundo no glúteo e no quadril externo da perna cruzada. Mantenha a cabeça e os ombros relaxados no chão e respire devagar. Mantenha sem balançar e depois troque de lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a3a4dec6-7d4d-47b2-a18a-4af66191f7c4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/estiramiento-lateral-de-dorsal-de-pie Estiramiento lateral de dorsal de pie https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/12103eaa-34b7-406a-8777-9d56c53f25ac.jpg Parate derecho con los pies al ancho de la cadera y estirá un brazo por encima de la cabeza. Incliná el torso hacia el lado opuesto, dejando que el brazo elevado acompañe la inclinación para sentir un estiramiento largo por el costado de la espalda y las costillas. Mantené los dos pies apoyados y evitá rotar, inclinándote derecho hacia el costado. Respirá dentro del estiramiento y mantené, después volvé y repetí del otro lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/12103eaa-34b7-406a-8777-9d56c53f25ac.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/estiramiento-lateral-de-dorsal-de-pie Standing Side Lat Stretch https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/12103eaa-34b7-406a-8777-9d56c53f25ac.jpg Stand tall with your feet hip-width apart and reach one arm overhead. Lean your torso to the opposite side, letting the raised arm follow the lean so you feel a long stretch down the side of your back and ribcage. Keep both feet grounded and avoid twisting, leaning straight out to the side. Breathe into the stretch and hold, then return and repeat on the other side. https://storage.googleapis.com/kaizer-public-media/exercises/videos/12103eaa-34b7-406a-8777-9d56c53f25ac.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/estiramiento-lateral-de-dorsal-de-pie Alongamento de dorsal https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/12103eaa-34b7-406a-8777-9d56c53f25ac.jpg Fique em pé com os pés na largura do quadril e estenda um braço acima da cabeça. Incline o tronco para o lado oposto, deixando o braço elevado acompanhar a inclinação para sentir um alongamento longo na lateral das costas e das costelas. Mantenha os dois pés apoiados e evite girar, inclinando-se reto para o lado. Respire dentro do alongamento e mantenha, depois volte e repita do outro lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/12103eaa-34b7-406a-8777-9d56c53f25ac.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/estiramiento-mariposa-sentado Estiramiento mariposa sentado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/353aa659-5f41-4571-aaaf-f30d24e770ae.jpg Sentate en el piso y juntá las plantas de los pies, dejando que las rodillas caigan hacia los costados. Agarrate los pies con las manos y sentate derecho, alargando la columna. Empujá suavemente las rodillas hacia el piso con los codos o con los músculos de la cadera hasta sentir un estiramiento en la cara interna de los muslos. Mantené la posición y respirá despacio, evitando rebotar con las rodillas. https://storage.googleapis.com/kaizer-public-media/exercises/videos/353aa659-5f41-4571-aaaf-f30d24e770ae.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/estiramiento-mariposa-sentado Seated Butterfly Stretch https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/353aa659-5f41-4571-aaaf-f30d24e770ae.jpg Sit on the floor and bring the soles of your feet together, letting your knees drop out to the sides. Hold your feet with your hands and sit tall, lengthening your spine. Gently press your knees toward the floor using your elbows or your hip muscles until you feel a stretch through the inner thighs. Hold the position and breathe slowly, avoiding any bouncing of the knees. https://storage.googleapis.com/kaizer-public-media/exercises/videos/353aa659-5f41-4571-aaaf-f30d24e770ae.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/estiramiento-mariposa-sentado Alongamento borboleta sentado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/353aa659-5f41-4571-aaaf-f30d24e770ae.jpg Sente-se no chão e junte as plantas dos pés, deixando os joelhos caírem para os lados. Segure os pés com as mãos e sente-se ereto, alongando a coluna. Pressione suavemente os joelhos em direção ao chão usando os cotovelos ou os músculos do quadril até sentir um alongamento na parte interna das coxas. Mantenha a posição e respire devagar, evitando balançar os joelhos. https://storage.googleapis.com/kaizer-public-media/exercises/videos/353aa659-5f41-4571-aaaf-f30d24e770ae.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/estocada-caminando-con-barra Estocada caminando con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/383be652-9d68-44e6-823f-05a1ae6150fa.jpg Apoyá una barra sobre la parte alta de la espalda y trapecios como en una sentadilla, agarrándola firme. Das un paso adelante en estocada, bajando la rodilla de atrás hacia el piso hasta que el muslo de adelante quede paralelo. Empujá con el talón delantero para llevar la pierna de atrás al próximo paso, caminando de forma continua. Mantené el torso erguido y el core activado todo el tiempo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/383be652-9d68-44e6-823f-05a1ae6150fa.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/estocada-caminando-con-barra Barbell Walking Lunge https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/383be652-9d68-44e6-823f-05a1ae6150fa.jpg Set a barbell across your upper back and traps as for a back squat, gripping it firmly. Step forward into a lunge, lowering your back knee toward the floor until your front thigh is parallel. Drive through your front heel to bring your back leg forward into the next step, walking continuously. Keep your torso upright and core braced throughout. https://storage.googleapis.com/kaizer-public-media/exercises/videos/383be652-9d68-44e6-823f-05a1ae6150fa.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/estocada-caminando-con-barra Avanço caminhando com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/383be652-9d68-44e6-823f-05a1ae6150fa.jpg Apoie uma barra sobre a parte alta das costas e trapézio como num agachamento, segurando firme. Dê um passo à frente em avanço, descendo o joelho de trás em direção ao chão até a coxa da frente ficar paralela. Empurre com o calcanhar da frente para trazer a perna de trás ao próximo passo, caminhando de forma contínua. Mantenha o tronco ereto e o core contraído o tempo todo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/383be652-9d68-44e6-823f-05a1ae6150fa.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/estocada-en-trx Estocada en TRX https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/39067287-e30f-4032-b610-3035e546e09c.jpg Ponete de espaldas al anclaje y apoyá el empeine del pie de atrás en un estribo, equilibrándote sobre la pierna de adelante en posición de zancada. Manteniendo el torso erguido y el core activo, flexioná la rodilla de adelante para bajar en una estocada hasta que el muslo quede casi paralelo al piso. Empujá con el talón de adelante para volver a subir mientras la pierna suspendida de atrás te ayuda a marcar el equilibrio y la profundidad. Completá todas las repeticiones de un lado antes de cambiar de pierna. https://storage.googleapis.com/kaizer-public-media/exercises/videos/39067287-e30f-4032-b610-3035e546e09c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/estocada-en-trx TRX Lunge https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/39067287-e30f-4032-b610-3035e546e09c.jpg Face away from the anchor and place the top of your rear foot into a single foot cradle, balancing on your front leg in a split stance. Keeping your torso tall and core engaged, bend your front knee to lower into a lunge until your front thigh is roughly parallel to the floor. Drive through your front heel to stand back up while the suspended rear leg helps cue balance and depth. Complete all reps on one side before switching legs. https://storage.googleapis.com/kaizer-public-media/exercises/videos/39067287-e30f-4032-b610-3035e546e09c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/estocada-en-trx Afundo no TRX https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/39067287-e30f-4032-b610-3035e546e09c.jpg Fique de costas para a ancoragem e apoie o peito do pé de trás em um estribo, equilibrando-se sobre a perna da frente em posição de afundo. Mantendo o tronco ereto e o abdômen ativo, dobre o joelho da frente para descer em um afundo até a coxa da frente ficar quase paralela ao chão. Empurre pelo calcanhar da frente para subir enquanto a perna suspensa de trás ajuda a guiar o equilíbrio e a profundidade. Complete todas as repetições de um lado antes de trocar de perna. https://storage.googleapis.com/kaizer-public-media/exercises/videos/39067287-e30f-4032-b610-3035e546e09c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/estocada-goblet-con-kettlebell Estocada goblet con kettlebell https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/095ba26b-8d71-42dd-8103-4561b9b97a1f.jpg Sostené una kettlebell contra el pecho tomándola de los cuernos en posición goblet, con los codos pegados al cuerpo. Da un paso al frente para hacer la estocada, bajando hasta que ambas rodillas formen un ángulo de aproximadamente noventa grados y la rodilla de atrás quede justo por encima del piso. Mantené el torso erguido y la rodilla de adelante alineada con la punta del pie. Empujá con el talón delantero para volver a pararte y después alterná las piernas o completá las repeticiones de un lado antes de cambiar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/095ba26b-8d71-42dd-8103-4561b9b97a1f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/estocada-goblet-con-kettlebell Kettlebell Goblet Lunge https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/095ba26b-8d71-42dd-8103-4561b9b97a1f.jpg Hold a kettlebell against your chest by the horns in the goblet position, elbows tucked in. Step forward into a lunge, lowering until both knees form roughly ninety-degree angles and your back knee hovers just above the floor. Keep your torso upright and your front knee tracking over your toes. Push through your front heel to return to standing, then alternate legs or complete reps on one side before switching. https://storage.googleapis.com/kaizer-public-media/exercises/videos/095ba26b-8d71-42dd-8103-4561b9b97a1f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/estocada-goblet-con-kettlebell Afundo goblet com kettlebell https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/095ba26b-8d71-42dd-8103-4561b9b97a1f.jpg Segure um kettlebell contra o peito pelas alças na posição goblet, com os cotovelos próximos ao corpo. Dê um passo à frente em afundo, descendo até que os dois joelhos formem ângulos de aproximadamente noventa graus e o joelho de trás fique logo acima do chão. Mantenha o tronco ereto e o joelho da frente alinhado com a ponta do pé. Empurre pelo calcanhar da frente para voltar à posição em pé e então alterne as pernas ou complete as repetições de um lado antes de trocar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/095ba26b-8d71-42dd-8103-4561b9b97a1f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/estocada-inversa-con-barra Estocada inversa con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a710fc50-9734-40c4-a261-5885b0a8c2c6.jpg Parate erguido con la barra apoyada sobre los trapecios y los pies al ancho de caderas. Activá el core y da un paso controlado hacia atrás con una pierna. Bajá flexionando ambas rodillas hasta que el muslo delantero quede cerca de la horizontal, manteniendo el torso erguido y el talón delantero apoyado. Empujá con el talón delantero para volver a la posición inicial. Alterná las piernas manteniendo el control. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a710fc50-9734-40c4-a261-5885b0a8c2c6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/estocada-inversa-con-barra Barbell Reverse Lunges https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a710fc50-9734-40c4-a261-5885b0a8c2c6.jpg Stand tall with a barbell resting across your upper traps and feet hip-width apart. Brace your core and take a controlled step backward with one leg. Lower your body by bending both knees until the front thigh is near parallel to the floor, keeping your torso upright and front heel flat. Push through the front heel to return to the starting position. Alternate legs while maintaining balance and control. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a710fc50-9734-40c4-a261-5885b0a8c2c6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/estocada-inversa-con-barra Afundo reverso com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a710fc50-9734-40c4-a261-5885b0a8c2c6.jpg Fique em pé com a barra apoiada sobre os trapézios e os pés na largura do quadril. Ative o core e dê um passo controlado para trás com uma perna. Desça flexionando ambos os joelhos até que a coxa da frente fique próxima ao paralelo com o chão, mantendo o tronco ereto e o calcanhar da frente apoiado. Empurre pelo calcanhar da frente para voltar à posição inicial. Alterne as pernas com controle. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a710fc50-9734-40c4-a261-5885b0a8c2c6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/estocada-inversa-con-mancuernas Estocada inversa con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/6145401b-b1c8-464d-8af4-0fa13d527680.jpg Sujetá mancuernas a los costados. Llevá una pierna atrás, bajá hasta 90° y empujá con el talón delantero para subir. Alterná. Mantené la postura erguida. https://storage.googleapis.com/kaizer-public-media/exercises/videos/6145401b-b1c8-464d-8af4-0fa13d527680.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/estocada-inversa-con-mancuernas Dumbbells Reverse Lunges https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/6145401b-b1c8-464d-8af4-0fa13d527680.jpg Hold dumbbells at your sides. Step one leg back, lower until both knees are at 90°, then push through the front heel to return. Alternate legs. Keep your posture tall. https://storage.googleapis.com/kaizer-public-media/exercises/videos/6145401b-b1c8-464d-8af4-0fa13d527680.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/estocada-inversa-con-mancuernas Afundo reverso com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/6145401b-b1c8-464d-8af4-0fa13d527680.jpg Segure halteres ao lado do corpo. Dê um passo para trás com uma perna, desça até ambos os joelhos ficarem a 90 graus e então empurre pelo calcanhar da perna da frente para voltar. Alterne as pernas. Mantenha a postura ereta. https://storage.googleapis.com/kaizer-public-media/exercises/videos/6145401b-b1c8-464d-8af4-0fa13d527680.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/estocada-inversa-con-peso-corporal Estocada inversa con peso corporal https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/92bb14d0-e8ea-435b-a772-1e0695f17a0f.jpg Parate derecho, llevá una pierna hacia atrás y bajá hasta que ambas rodillas formen 90°. Empujá con el talón delantero para volver. Alterná piernas. Core firme. https://storage.googleapis.com/kaizer-public-media/exercises/videos/92bb14d0-e8ea-435b-a772-1e0695f17a0f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/estocada-inversa-con-peso-corporal Bodyweight Reverse Lunges https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/92bb14d0-e8ea-435b-a772-1e0695f17a0f.jpg Stand upright, step one leg back, and lower your body until both knees are at 90°. Push through your front heel to return to standing. Alternate legs. Keep your core tight. https://storage.googleapis.com/kaizer-public-media/exercises/videos/92bb14d0-e8ea-435b-a772-1e0695f17a0f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/estocada-inversa-con-peso-corporal Afundo reverso com peso corporal https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/92bb14d0-e8ea-435b-a772-1e0695f17a0f.jpg Fique em pé, dê um passo para trás com uma perna e desça até ambos os joelhos ficarem a 90 graus. Empurre pelo calcanhar da perna da frente para voltar à posição em pé. Alterne as pernas. Mantenha o core firme. https://storage.googleapis.com/kaizer-public-media/exercises/videos/92bb14d0-e8ea-435b-a772-1e0695f17a0f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/estocadas-caminando-con-mancuernas Estocadas caminando con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d23ef440-5c36-46ff-95ab-48fe855897e1.jpg Parate derecho sosteniendo una mancuerna en cada mano a los costados. Dá un paso largo hacia adelante y bajá las caderas hasta que ambas rodillas estén a 90 grados. Empujá con el pie de atrás y avanzá al siguiente paso sin frenar. Alterná las piernas mientras caminás. Mantené el torso erguido y el core activo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d23ef440-5c36-46ff-95ab-48fe855897e1.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/estocadas-caminando-con-mancuernas Dumbbell Walking Lunges https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d23ef440-5c36-46ff-95ab-48fe855897e1.jpg Stand upright holding a dumbbell in each hand at your sides. Step forward with one leg and lower your hips until both knees are bent at roughly 90 degrees. Push off your back foot and step forward into the next lunge without pausing. Continue alternating legs as you walk forward. Keep your torso upright and core engaged throughout. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d23ef440-5c36-46ff-95ab-48fe855897e1.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/estocadas-caminando-con-mancuernas Avanço caminhando com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d23ef440-5c36-46ff-95ab-48fe855897e1.jpg Fique em pé segurando um halter em cada mão ao lado do corpo. Dê um passo largo à frente e desça os quadris até ambos os joelhos ficarem a aproximadamente 90 graus. Empurre com o pé de trás e avance para o próximo passo sem parar. Continue alternando as pernas enquanto caminha. Mantenha o tronco ereto e o core ativo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d23ef440-5c36-46ff-95ab-48fe855897e1.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/estocadas-laterales-con-mancuernas Estocadas laterales con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/93ded70b-2a83-42d9-88cd-a9e795aad6e9.jpg Sujetá una mancuerna en cada mano. Da un paso lateral, flexioná la rodilla y llevá la cadera atrás. Volvé a pararte y repetí del otro lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/93ded70b-2a83-42d9-88cd-a9e795aad6e9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/estocadas-laterales-con-mancuernas Dumbells Lateral Lunges https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/93ded70b-2a83-42d9-88cd-a9e795aad6e9.jpg Hold a dumbbell in each hand at your sides. Step out to one side, bend the knee and push your hips back. Return to standing and repeat on the other side. https://storage.googleapis.com/kaizer-public-media/exercises/videos/93ded70b-2a83-42d9-88cd-a9e795aad6e9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/estocadas-laterales-con-mancuernas Afundo lateral com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/93ded70b-2a83-42d9-88cd-a9e795aad6e9.jpg Segure um halter em cada mão ao lado do corpo. Dê um passo para o lado, dobre o joelho e empurre o quadril para trás. Volte à posição em pé e repita do outro lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/93ded70b-2a83-42d9-88cd-a9e795aad6e9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/estocadas-laterales-con-peso-corporal Estocadas laterales con peso corporal https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/01fa4ba0-ee07-4c08-acdb-5d65bfb6b3e9.jpg Parate derecho y da un paso al costado, flexionando una rodilla y manteniendo la otra estirada. Volvé al centro. Alterná lados. Pecho erguido. https://storage.googleapis.com/kaizer-public-media/exercises/videos/01fa4ba0-ee07-4c08-acdb-5d65bfb6b3e9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/estocadas-laterales-con-peso-corporal Bodyweight Lateral Lunges https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/01fa4ba0-ee07-4c08-acdb-5d65bfb6b3e9.jpg Stand tall and step one leg out to the side, bending that knee and keeping the other leg straight. Push back to the center. Alternate sides. Keep your chest up. https://storage.googleapis.com/kaizer-public-media/exercises/videos/01fa4ba0-ee07-4c08-acdb-5d65bfb6b3e9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/estocadas-laterales-con-peso-corporal Avanço Lateral com Peso Corporal https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/01fa4ba0-ee07-4c08-acdb-5d65bfb6b3e9.jpg Fique em pé e dê um passo lateral com uma perna, flexionando esse joelho e mantendo a outra perna estendida. Empurre e volte ao centro. Alterne os lados. Mantenha o peito alto. https://storage.googleapis.com/kaizer-public-media/exercises/videos/01fa4ba0-ee07-4c08-acdb-5d65bfb6b3e9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/extension-de-cuello-con-disco Extensión de cuello con disco https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2667b096-fafd-4775-a35b-570cc8d07b37.jpg Acostate boca abajo en un banco con la cabeza y el cuello colgando del borde y un disco liviano apoyado suavemente en la nuca. Empezá con el mentón llevado hacia el pecho y después extendé el cuello hacia atrás levantando la cabeza y mirando al frente en un rango controlado. Hacé una breve pausa arriba y bajá la cabeza despacio sin soltar el disco. Mantené la carga liviana y el movimiento suave, evitando cualquier tirón brusco. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2667b096-fafd-4775-a35b-570cc8d07b37.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/extension-de-cuello-con-disco Weighted Lying Neck Extension https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2667b096-fafd-4775-a35b-570cc8d07b37.jpg Lie face-down on a bench with your head and neck hanging off the end and a light weight plate held gently against the back of your head. Start with your chin tucked toward your chest, then extend your neck back by raising your head and looking forward through a controlled range. Pause briefly at the top, then lower your head slowly without dropping the plate. Keep the load light and the motion smooth, avoiding any sudden jerks. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2667b096-fafd-4775-a35b-570cc8d07b37.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/extension-de-cuello-con-disco Extensão de pescoço deitado com anilha https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2667b096-fafd-4775-a35b-570cc8d07b37.jpg Deite de bruços em um banco com a cabeça e o pescoço para fora da borda e uma anilha leve apoiada suavemente na nuca. Comece com o queixo levado em direção ao peito e depois estenda o pescoço para trás levantando a cabeça e olhando para a frente em uma amplitude controlada. Faça uma breve pausa no topo e desça a cabeça lentamente sem soltar a anilha. Mantenha a carga leve e o movimento suave, evitando qualquer solavanco brusco. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2667b096-fafd-4775-a35b-570cc8d07b37.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/extension-de-piernas-en-maquina Extensión de piernas en máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c3ae7d08-786b-4a07-a5bb-a6ea8d0211c7.jpg Sentate en la máquina con los tobillos detrás del rodillo. Extendé las piernas hasta estirarlas, pausá y bajá lento. No trabes las rodillas arriba. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c3ae7d08-786b-4a07-a5bb-a6ea8d0211c7.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/extension-de-piernas-en-maquina Leg Extension https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c3ae7d08-786b-4a07-a5bb-a6ea8d0211c7.jpg Sit on the machine with your ankles behind the pad. Extend your legs until they are straight, pause briefly, then lower slowly. Don’t lock your knees at the top. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c3ae7d08-786b-4a07-a5bb-a6ea8d0211c7.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/extension-de-piernas-en-maquina Cadeira extensora https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c3ae7d08-786b-4a07-a5bb-a6ea8d0211c7.jpg Sente-se na máquina com os tornozelos atrás do rolo. Estenda as pernas até ficarem retas, faça uma pausa breve e depois desça lentamente. Não trave os joelhos no topo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c3ae7d08-786b-4a07-a5bb-a6ea8d0211c7.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/extension-de-triceps-en-maquina Extensión de tríceps en máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/18e299eb-0803-4ad9-a7f3-67252d18eb9f.jpg Sentate en la máquina de extensión de tríceps y agarrá las manijas con el agarre indicado, manteniendo los codos fijos a los costados. Empujá las manijas extendiendo los codos hasta que los brazos queden casi rectos, apretando el tríceps al final. Controlá la vuelta para que el peso no te tire los antebrazos muy rápido. Mantené el torso apoyado contra la almohadilla y evitá usar impulso de los hombros. https://storage.googleapis.com/kaizer-public-media/exercises/videos/18e299eb-0803-4ad9-a7f3-67252d18eb9f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/extension-de-triceps-en-maquina Machine Triceps Extension https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/18e299eb-0803-4ad9-a7f3-67252d18eb9f.jpg Sit in the triceps extension machine and grab the handles with the recommended grip, keeping your elbows fixed at your sides. Press the handles down or out by extending your elbows until your arms are nearly straight, squeezing the triceps at the bottom. Control the return so the weight does not pull your forearms back too fast. Keep your torso braced against the pad and avoid using momentum from your shoulders. https://storage.googleapis.com/kaizer-public-media/exercises/videos/18e299eb-0803-4ad9-a7f3-67252d18eb9f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/extension-de-triceps-en-maquina Extensão de tríceps na máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/18e299eb-0803-4ad9-a7f3-67252d18eb9f.jpg Sente-se na máquina de extensão de tríceps e segure as alças com a pegada indicada, mantendo os cotovelos fixos ao lado do corpo. Empurre as alças estendendo os cotovelos até os braços ficarem quase retos, contraindo o tríceps no final. Controle o retorno para que o peso não puxe os antebraços rápido demais. Mantenha o tronco apoiado no encosto e evite usar impulso dos ombros. https://storage.googleapis.com/kaizer-public-media/exercises/videos/18e299eb-0803-4ad9-a7f3-67252d18eb9f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/extension-de-triceps-en-polea-con-barra Extensión de tríceps en polea con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f4b0f0f2-aca7-4a05-b9af-8d2ca8766c56.jpg Colocá una barra recta corta en la polea alta. Parate derecho y sujetá la barra en pronación al ancho de los hombros con los codos pegados al cuerpo. Empujá la barra hacia abajo hasta extender completamente los brazos, apretando los tríceps abajo. Pausá y subí lento hasta unos 90° de codo, sin dejar que las pesas descansen. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f4b0f0f2-aca7-4a05-b9af-8d2ca8766c56.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/extension-de-triceps-en-polea-con-barra Cable Straight Bar Triceps Pushdown https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f4b0f0f2-aca7-4a05-b9af-8d2ca8766c56.jpg Attach a short straight bar to a high pulley. Stand upright and grip the bar overhand at shoulder width with elbows tucked close to your sides. Push the bar straight down until your arms are fully extended, squeezing the triceps at the bottom. Pause, then return slowly to about a 90° elbow angle without letting the stack rest. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f4b0f0f2-aca7-4a05-b9af-8d2ca8766c56.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/extension-de-triceps-en-polea-con-barra Tríceps na polia com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f4b0f0f2-aca7-4a05-b9af-8d2ca8766c56.jpg Prenda uma barra reta curta na polia alta. Fique em pé e segure a barra com pegada pronada na largura dos ombros, mantendo os cotovelos colados ao corpo. Empurre a barra para baixo até estender totalmente os braços, contraindo os tríceps embaixo. Faça uma pausa e retorne lentamente até cerca de 90° de cotovelo, sem deixar as anilhas descansarem. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f4b0f0f2-aca7-4a05-b9af-8d2ca8766c56.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/extension-de-triceps-en-polea-con-barra-agarre-supino Extensión de tríceps en polea con barra (agarre supino) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/319b9441-0681-442f-96e2-ab34f6bd4488.jpg Parate de frente a la polea alta y agarrá una barra recta o EZ con agarre supino, las palmas hacia arriba. Mantené los codos pegados al cuerpo y empujá la barra extendiendo los codos hasta que los brazos queden rectos. Apretá el tríceps abajo y dejá subir la barra despacio sin que los codos se vayan hacia adelante. El agarre supino carga más la cabeza medial y suma trabajo de antebrazo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/319b9441-0681-442f-96e2-ab34f6bd4488.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/extension-de-triceps-en-polea-con-barra-agarre-supino Reverse-Grip Cable Triceps Pushdown https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/319b9441-0681-442f-96e2-ab34f6bd4488.jpg Stand facing a high cable pulley and grab a straight or EZ bar with an underhand (supinated) grip, palms facing up. Keep your elbows pinned to your sides and push the bar down by extending your elbows until your arms are straight. Squeeze the triceps at the bottom, then slowly let the bar rise without letting your elbows flare forward. The reverse grip shifts emphasis onto the medial head and recruits the forearms. https://storage.googleapis.com/kaizer-public-media/exercises/videos/319b9441-0681-442f-96e2-ab34f6bd4488.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/extension-de-triceps-en-polea-con-barra-agarre-supino Tríceps na polia com pegada supinada https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/319b9441-0681-442f-96e2-ab34f6bd4488.jpg Fique de frente para a polia alta e segure uma barra reta ou EZ com pegada supinada, palmas para cima. Mantenha os cotovelos colados ao corpo e empurre a barra estendendo os cotovelos até os braços ficarem retos. Contraia o tríceps embaixo e deixe a barra subir devagar sem deixar os cotovelos irem para frente. A pegada supinada enfatiza a cabeça medial e recruta os antebraços. https://storage.googleapis.com/kaizer-public-media/exercises/videos/319b9441-0681-442f-96e2-ab34f6bd4488.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/extension-de-triceps-en-polea-con-soga Extensión de tríceps en polea con soga https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b496386d-e68e-4a52-a458-a56dc05fb3ef.jpg Colocá una soga en la polea alta. Parate derecho y agarrá las puntas con agarre neutro, los codos pegados al cuerpo. Empujá la soga hacia abajo y separá las puntas en la base, extendiendo los brazos por completo y apretando los tríceps. Pausá y subí lento hasta unos 90° de codo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b496386d-e68e-4a52-a458-a56dc05fb3ef.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/extension-de-triceps-en-polea-con-soga Cable Rope Triceps Pushdown https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b496386d-e68e-4a52-a458-a56dc05fb3ef.jpg Attach a rope to a high pulley. Stand upright and grab the rope ends with a neutral grip, elbows tucked close to your sides. Push the rope down and split the ends apart at the bottom, fully extending your arms while squeezing the triceps. Pause, then return slowly to about a 90° elbow angle. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b496386d-e68e-4a52-a458-a56dc05fb3ef.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/extension-de-triceps-en-polea-con-soga Tríceps na polia com corda https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b496386d-e68e-4a52-a458-a56dc05fb3ef.jpg Prenda uma corda na polia alta. Fique em pé e segure as pontas da corda com pegada neutra, mantendo os cotovelos colados ao corpo. Empurre a corda para baixo e separe as pontas embaixo, estendendo totalmente os braços e contraindo os tríceps. Faça uma pausa e retorne lentamente até cerca de 90° de cotovelo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b496386d-e68e-4a52-a458-a56dc05fb3ef.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/extension-de-triceps-en-polea-con-triangulo Extensión de tríceps en polea con triángulo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/fd104f26-68fc-4113-a0a4-ed237a0fe80c.jpg Colocá un triángulo en la polea alta. Parate derecho y agarrá los mangos con agarre neutro o cerrado prono, los codos pegados al cuerpo. Empujá los mangos hacia abajo hasta extender los brazos por completo, apretando los tríceps abajo. Pausá y subí lento hasta unos 90° de codo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/fd104f26-68fc-4113-a0a4-ed237a0fe80c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/extension-de-triceps-en-polea-con-triangulo Cable V-Bar Triceps Pushdown https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/fd104f26-68fc-4113-a0a4-ed237a0fe80c.jpg Attach a V-bar (triangle) to a high pulley. Stand upright and grab the handles with a neutral or close-pronated grip, elbows tucked close to your sides. Push the handles straight down until your arms are fully extended, squeezing the triceps at the bottom. Pause, then return slowly to about a 90° elbow angle. https://storage.googleapis.com/kaizer-public-media/exercises/videos/fd104f26-68fc-4113-a0a4-ed237a0fe80c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/extension-de-triceps-en-polea-con-triangulo Tríceps na polia com triângulo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/fd104f26-68fc-4113-a0a4-ed237a0fe80c.jpg Prenda um triângulo (puxador V) na polia alta. Fique em pé e segure as alças com pegada neutra ou pronada fechada, mantendo os cotovelos colados ao corpo. Empurre as alças para baixo até estender totalmente os braços, contraindo os tríceps embaixo. Faça uma pausa e retorne lentamente até cerca de 90° de cotovelo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/fd104f26-68fc-4113-a0a4-ed237a0fe80c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/extension-de-triceps-en-trx Extensión de tríceps en TRX https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b35dc9c9-f1f7-48d7-9b01-74b4e2420f5e.jpg Ponete de espaldas al anclaje y agarrá las dos manijas por encima de la cabeza con los brazos extendidos, inclinándote hacia adelante sobre las cintas en una línea recta. Manteniendo la parte superior de los brazos fija y los codos apuntando hacia adelante, bajá el cuerpo flexionando solo los codos para que las manos caigan detrás de la cabeza. Extendé los brazos para empujar el cuerpo de vuelta al inicio, apretando los tríceps arriba. Caminá los pies hacia adelante para empinar el ángulo y aumentar la resistencia. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b35dc9c9-f1f7-48d7-9b01-74b4e2420f5e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/extension-de-triceps-en-trx TRX Triceps Extension https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b35dc9c9-f1f7-48d7-9b01-74b4e2420f5e.jpg Face away from the anchor and grip both handles overhead with arms extended, leaning forward onto the straps in a straight body line. Keeping your upper arms fixed and elbows pointing forward, lower your body by bending only at the elbows so your hands drop behind your head. Extend your arms to press your body back to the start, squeezing your triceps at the top. Step your feet forward to steepen the angle and increase the resistance. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b35dc9c9-f1f7-48d7-9b01-74b4e2420f5e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/extension-de-triceps-en-trx Extensão de tríceps no TRX https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b35dc9c9-f1f7-48d7-9b01-74b4e2420f5e.jpg Fique de costas para a ancoragem e segure as duas alças acima da cabeça com os braços estendidos, inclinando-se para a frente sobre as fitas em linha reta. Mantendo os braços superiores fixos e os cotovelos apontando para a frente, desça o corpo dobrando apenas os cotovelos para que as mãos caiam atrás da cabeça. Estenda os braços para empurrar o corpo de volta ao início, apertando o tríceps no topo. Caminhe com os pés para a frente para inclinar o ângulo e aumentar a resistência. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b35dc9c9-f1f7-48d7-9b01-74b4e2420f5e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/extension-de-triceps-sobre-cabeza-con-banda Extensión de tríceps sobre cabeza con banda https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2c3c5a22-6b2b-492b-bc35-1da27e7948f2.jpg Atá bandas por encima y agarralas por detrás de la cabeza. Adelantá un pie y extendé los brazos arriba. Pausá y bajá lento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2c3c5a22-6b2b-492b-bc35-1da27e7948f2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/extension-de-triceps-sobre-cabeza-con-banda Banded Overhead Tricep Extension https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2c3c5a22-6b2b-492b-bc35-1da27e7948f2.jpg Attach bands overhead and hold them behind your head. Step forward slightly and extend your arms overhead. Pause at the top and return with control. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2c3c5a22-6b2b-492b-bc35-1da27e7948f2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/extension-de-triceps-sobre-cabeza-con-banda Extensão de Tríceps Acima da Cabeça com Faixa https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2c3c5a22-6b2b-492b-bc35-1da27e7948f2.jpg Prenda as faixas acima da cabeça e segure-as atrás da cabeça. Dê um passo pequeno à frente e estenda os braços acima da cabeça. Pause no topo e retorne com controle. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2c3c5a22-6b2b-492b-bc35-1da27e7948f2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/extension-de-triceps-sobre-la-cabeza-con-barra-ez Extensión de tríceps sobre la cabeza con barra EZ https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c826ab33-dee3-4125-be74-15e2eddda0ea.jpg Parate o sentate y sostené una barra EZ por encima de la cabeza con un agarre cerrado en las partes anguladas, los brazos totalmente extendidos arriba. Manteniendo los brazos pegados a las orejas, flexioná los codos para bajar la barra detrás de la cabeza hasta sentir un buen estiramiento en el tríceps. Extendé los codos para llevar la barra de nuevo arriba, apretando el tríceps al final. La posición sobre la cabeza enfatiza la cabeza larga y la barra EZ cuida las muñecas. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c826ab33-dee3-4125-be74-15e2eddda0ea.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/extension-de-triceps-sobre-la-cabeza-con-barra-ez EZ Bar Overhead Triceps Extension https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c826ab33-dee3-4125-be74-15e2eddda0ea.jpg Stand or sit and hold an EZ bar overhead with a narrow grip on the angled portions, arms fully extended above your head. Keeping your upper arms close to your ears, bend at the elbows to lower the bar behind your head until you feel a deep stretch in the triceps. Extend your elbows to drive the bar back overhead, squeezing the triceps at the top. The overhead position emphasizes the long head, and the EZ bar keeps the wrists comfortable. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c826ab33-dee3-4125-be74-15e2eddda0ea.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/extension-de-triceps-sobre-la-cabeza-con-barra-ez Extensão de tríceps acima da cabeça com barra EZ https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c826ab33-dee3-4125-be74-15e2eddda0ea.jpg Fique em pé ou sentado e segure uma barra EZ acima da cabeça com pegada fechada nas partes anguladas, os braços totalmente estendidos. Mantendo os braços perto das orelhas, flexione os cotovelos para baixar a barra atrás da cabeça até sentir um bom alongamento no tríceps. Estenda os cotovelos para levar a barra de volta para cima, contraindo o tríceps no final. A posição acima da cabeça enfatiza a cabeça longa e a barra EZ poupa os punhos. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c826ab33-dee3-4125-be74-15e2eddda0ea.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/extension-de-triceps-sobre-la-cabeza-con-mancuerna Extensión de tríceps sobre la cabeza con mancuerna https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2692ea0c-9091-4af8-b4ea-73fa84cec81f.jpg Sentate o parate sosteniendo una mancuerna en cada mano por encima de la cabeza con agarre neutro, los brazos totalmente extendidos sobre los hombros. Manteniendo los brazos pegados a la cabeza, flexioná los codos para bajar las mancuernas detrás de la cabeza hasta sentir un buen estiramiento en el tríceps. Empujá las mancuernas de nuevo arriba extendiendo los codos, frenando justo antes del bloqueo para no perder tensión. La trayectoria sobre la cabeza enfatiza la cabeza larga y las mancuernas dejan que cada brazo se mueva libre. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2692ea0c-9091-4af8-b4ea-73fa84cec81f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/extension-de-triceps-sobre-la-cabeza-con-mancuerna Dumbbell Overhead Triceps Extension https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2692ea0c-9091-4af8-b4ea-73fa84cec81f.jpg Sit or stand holding a dumbbell in each hand overhead with a neutral grip, arms fully extended above your shoulders. Keeping your upper arms close to your head, bend at the elbows to lower the dumbbells behind your head until you feel a strong stretch in the triceps. Press the dumbbells back overhead by extending your elbows, stopping just short of lockout to keep tension. The overhead path biases the long head, and the dumbbells allow each arm to move freely. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2692ea0c-9091-4af8-b4ea-73fa84cec81f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/extension-de-triceps-sobre-la-cabeza-con-mancuerna Extensão de tríceps acima da cabeça com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2692ea0c-9091-4af8-b4ea-73fa84cec81f.jpg Sente-se ou fique em pé segurando um halter em cada mão acima da cabeça com pegada neutra, os braços totalmente estendidos sobre os ombros. Mantendo os braços perto da cabeça, flexione os cotovelos para baixar os halteres atrás da cabeça até sentir um bom alongamento no tríceps. Empurre os halteres de volta para cima estendendo os cotovelos, parando pouco antes da extensão total para manter a tensão. A trajetória acima da cabeça enfatiza a cabeça longa e os halteres deixam cada braço se mover livremente. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2692ea0c-9091-4af8-b4ea-73fa84cec81f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/extension-de-triceps-unilateral-en-polea Extensión de tríceps unilateral en polea https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/afd0a036-a0e7-4a52-a773-3a01bc17d329.jpg Parate de frente a la polea alta y agarrá una soga o manija individual con una mano, la palma hacia adentro o hacia abajo. Mantené el codo pegado al costado y empujá la manija extendiendo el codo hasta estirar el brazo por completo. Apretá fuerte el tríceps abajo y controlá la vuelta sin que el codo se vaya hacia adelante. Trabajar un brazo por vez te deja corregir desbalances y lograr una contracción más profunda. https://storage.googleapis.com/kaizer-public-media/exercises/videos/afd0a036-a0e7-4a52-a773-3a01bc17d329.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/extension-de-triceps-unilateral-en-polea Single-Arm Cable Triceps Pushdown https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/afd0a036-a0e7-4a52-a773-3a01bc17d329.jpg Stand facing a high cable pulley and grab a single rope or D-handle with one hand, palm facing in or down. Keep your elbow tucked against your side and push the handle down by extending your elbow until your arm is fully straight. Squeeze the triceps hard at the bottom, then control the handle back up without your elbow drifting forward. Working one arm at a time lets you correct side-to-side imbalances and get a deeper contraction. https://storage.googleapis.com/kaizer-public-media/exercises/videos/afd0a036-a0e7-4a52-a773-3a01bc17d329.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/extension-de-triceps-unilateral-en-polea Tríceps unilateral na polia https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/afd0a036-a0e7-4a52-a773-3a01bc17d329.jpg Fique de frente para a polia alta e segure uma corda ou manopla individual com uma mão, palma para dentro ou para baixo. Mantenha o cotovelo colado ao corpo e empurre a manopla estendendo o cotovelo até esticar o braço por completo. Contraia bem o tríceps embaixo e controle a volta sem deixar o cotovelo ir para frente. Trabalhar um braço por vez permite corrigir desequilíbrios e obter uma contração mais profunda. https://storage.googleapis.com/kaizer-public-media/exercises/videos/afd0a036-a0e7-4a52-a773-3a01bc17d329.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/extension-terminal-de-rodilla-con-banda Extensión terminal de rodilla con banda https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d7ec3c66-795d-4b0b-ba60-e54a0eb5d829.jpg Pasá una banda de resistencia alrededor de un anclaje firme a la altura de la rodilla y metete adentro para que envuelva la parte de atrás de una rodilla. Da un paso atrás para generar tensión y parate con esa rodilla apenas flexionada, con la banda tirando hacia adelante. Llevá la rodilla hacia atrás hasta la extensión completa apretando el cuádriceps y después controlá la vuelta mientras la banda te lleva de nuevo a la flexión leve. Mantené el pie apoyado y la cadera nivelada todo el tiempo, trabajando una pierna por vez. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d7ec3c66-795d-4b0b-ba60-e54a0eb5d829.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/extension-terminal-de-rodilla-con-banda Banded Terminal Knee Extension https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d7ec3c66-795d-4b0b-ba60-e54a0eb5d829.jpg Loop a resistance band around a sturdy anchor at knee height and step into it so it wraps behind the back of one knee. Step back to create tension and stand with a slight bend in that knee, the band pulling it forward. Drive your knee back into full extension by squeezing your quad, then control the return as the band pulls you back to the slight bend. Keep your foot flat and your hips level throughout, working one leg at a time. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d7ec3c66-795d-4b0b-ba60-e54a0eb5d829.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/extension-terminal-de-rodilla-con-banda Extensão terminal de joelho com faixa https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d7ec3c66-795d-4b0b-ba60-e54a0eb5d829.jpg Passe uma faixa elástica em torno de um apoio firme na altura do joelho e entre nela para que envolva a parte de trás de um joelho. Dê um passo para trás para criar tensão e fique com esse joelho levemente flexionado, com a faixa puxando para frente. Leve o joelho para trás até a extensão completa contraindo o quadríceps e depois controle a volta enquanto a faixa o traz de novo à leve flexão. Mantenha o pé apoiado e o quadril nivelado o tempo todo, trabalhando uma perna por vez. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d7ec3c66-795d-4b0b-ba60-e54a0eb5d829.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/face-pull-con-banda Face pull con banda https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3452e11d-9a27-4647-bbae-7e75f12ae13c.jpg Anclá una banda a la altura de la cabeza. Sujetá con ambas manos y tirá hacia la cara con codos altos. Pausá, apretá deltoides posteriores y bajá con control. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3452e11d-9a27-4647-bbae-7e75f12ae13c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/face-pull-con-banda Band Face Pulls https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3452e11d-9a27-4647-bbae-7e75f12ae13c.jpg Anchor a resistance band at head height. Hold with both hands and pull the band toward your face with elbows high. Pause and squeeze the rear delts. Return with control. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3452e11d-9a27-4647-bbae-7e75f12ae13c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/face-pull-con-banda Face pull com faixa elástica https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3452e11d-9a27-4647-bbae-7e75f12ae13c.jpg Prenda uma faixa elástica na altura da cabeça. Segure com as duas mãos e puxe a faixa em direção ao rosto com os cotovelos altos. Faça uma pausa e contraia os deltoides posteriores. Retorne com controle. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3452e11d-9a27-4647-bbae-7e75f12ae13c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/face-pull-en-polea Face pull en polea https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e1b9aa7f-bb66-45ec-ae9b-6b467f6c9ce6.jpg Conectá una cuerda a la polea alta. Sujetá con ambas manos y tirá hacia la cara manteniendo los codos altos y abiertos. Pausá, apretá la espalda y volvé lento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e1b9aa7f-bb66-45ec-ae9b-6b467f6c9ce6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/face-pull-en-polea Cable Face Pulls https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e1b9aa7f-bb66-45ec-ae9b-6b467f6c9ce6.jpg Attach a rope to a high pulley. Grip it with both hands and pull toward your face, keeping elbows high and flared. Pause and squeeze your upper back. Return slowly. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e1b9aa7f-bb66-45ec-ae9b-6b467f6c9ce6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/face-pull-en-polea Face pull no cabo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e1b9aa7f-bb66-45ec-ae9b-6b467f6c9ce6.jpg Prenda uma corda na polia alta. Segure com as duas mãos e puxe em direção ao rosto, mantendo os cotovelos altos e abertos. Faça uma pausa e contraia a parte superior das costas. Retorne lentamente. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e1b9aa7f-bb66-45ec-ae9b-6b467f6c9ce6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/fallout-en-trx Fallout en TRX https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/cbb6a7f4-e95d-4f8e-9cbe-b09e9e401a40.jpg Ponete de espaldas al anclaje y agarrá las dos manijas con los brazos extendidos frente al pecho, inclinando tu peso hacia adelante sobre las cintas. Activá fuerte el core y, manteniendo los brazos rectos, dejá que las manos suban y se alejen por encima de la cabeza mientras el cuerpo cae hacia el piso en una línea controlada. Apretá los abdominales y dorsales para traer los brazos de vuelta y regresar el cuerpo a la plancha inicial. Mantené la cadera firme y evitá arquear la espalda baja para que el trabajo quede en el core. https://storage.googleapis.com/kaizer-public-media/exercises/videos/cbb6a7f4-e95d-4f8e-9cbe-b09e9e401a40.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/fallout-en-trx TRX Fallout https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/cbb6a7f4-e95d-4f8e-9cbe-b09e9e401a40.jpg Face away from the anchor and grip both handles with arms extended in front of your chest, leaning your bodyweight forward onto the straps. Brace your core hard and, keeping your arms straight, let your hands travel up and away overhead as your body falls toward the floor in a controlled line. Squeeze your abs and lats to pull your arms back down and return your body to the starting plank. Keep your hips locked and avoid arching your lower back so the work stays in the core. https://storage.googleapis.com/kaizer-public-media/exercises/videos/cbb6a7f4-e95d-4f8e-9cbe-b09e9e401a40.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/fallout-en-trx Fallout no TRX https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/cbb6a7f4-e95d-4f8e-9cbe-b09e9e401a40.jpg Fique de costas para a ancoragem e segure as duas alças com os braços estendidos à frente do peito, inclinando o peso para a frente sobre as fitas. Contraia forte o abdômen e, mantendo os braços retos, deixe as mãos subirem e se afastarem acima da cabeça enquanto o corpo cai em direção ao chão em uma linha controlada. Aperte o abdômen e o dorsal para puxar os braços de volta e retornar o corpo à prancha inicial. Mantenha o quadril firme e evite arquear a lombar para que o esforço fique no abdômen. https://storage.googleapis.com/kaizer-public-media/exercises/videos/cbb6a7f4-e95d-4f8e-9cbe-b09e9e401a40.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/flexion-arquero Flexión arquero https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7f8d8e8c-b466-441e-b061-021ee80f98a6.jpg Ponete en posición de flexión con las manos bien separadas y los dedos apuntando levemente hacia afuera. Bajá hacia una mano mientras mantenés el otro brazo estirado y extendido al costado. Empujá con fuerza con el brazo que trabaja para volver arriba y después alterná al otro lado. Mantené el core firme y la cadera nivelada para cargar un solo pectoral y tríceps. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7f8d8e8c-b466-441e-b061-021ee80f98a6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/flexion-arquero Archer Push-Ups https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7f8d8e8c-b466-441e-b061-021ee80f98a6.jpg Set up in a wide push-up position with hands placed far apart and fingers pointing slightly outward. Lower yourself toward one hand while keeping the opposite arm straight and extended out to the side. Push back up powerfully through the working arm, then alternate to the other side. Keep your core braced and hips level throughout to shift load onto a single pec and triceps. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7f8d8e8c-b466-441e-b061-021ee80f98a6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/flexion-arquero Flexão arqueiro https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7f8d8e8c-b466-441e-b061-021ee80f98a6.jpg Posicione-se em flexão com as mãos bem afastadas e os dedos levemente para fora. Desça em direção a uma das mãos mantendo o outro braço esticado e estendido para o lado. Empurre com força pelo braço que trabalha para subir e depois alterne para o outro lado. Mantenha o core firme e o quadril nivelado para concentrar a carga em um único peitoral e tríceps. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7f8d8e8c-b466-441e-b061-021ee80f98a6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/flexion-con-deficit Flexión con déficit https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/19d9e83e-9250-46f9-84f3-bedca081087d.jpg Apoyá las manos sobre dos parallettes, agarres bajos o soportes elevados para que queden por encima del piso. Bajá el pecho entre los agarres, hundiéndote por debajo del nivel de las manos para lograr un estiramiento más profundo que en una flexión común. Hacé una pausa breve abajo y después empujá de forma explosiva hasta extender los brazos. Mantené el cuerpo en línea rígida de la cabeza a los talones y los codos a unos 45 grados. https://storage.googleapis.com/kaizer-public-media/exercises/videos/19d9e83e-9250-46f9-84f3-bedca081087d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/flexion-con-deficit Deficit Push-Ups https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/19d9e83e-9250-46f9-84f3-bedca081087d.jpg Place your hands on two parallettes, low handles, or raised supports so they sit above the floor. Lower your chest down between the handles, sinking below hand level to gain a deeper stretch than a standard push-up. Pause briefly at the bottom, then press explosively back to full lockout. Keep your body in a rigid line from head to heels and elbows tracking around 45 degrees. https://storage.googleapis.com/kaizer-public-media/exercises/videos/19d9e83e-9250-46f9-84f3-bedca081087d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/flexion-con-deficit Flexão com déficit https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/19d9e83e-9250-46f9-84f3-bedca081087d.jpg Apoie as mãos sobre dois parallettes, apoios baixos ou suportes elevados para que fiquem acima do chão. Desça o peito entre os apoios, indo abaixo do nível das mãos para ganhar um alongamento mais profundo que a flexão comum. Faça uma pausa breve embaixo e depois empurre de forma explosiva até estender os braços. Mantenha o corpo em linha rígida da cabeça aos calcanhares e os cotovelos a cerca de 45 graus. https://storage.googleapis.com/kaizer-public-media/exercises/videos/19d9e83e-9250-46f9-84f3-bedca081087d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/flexion-de-cuello-con-disco Flexión de cuello con disco https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/594182fe-913b-4f01-9f1c-2830b80306c9.jpg Acostate boca arriba en un banco con la cabeza colgando del borde y un disco liviano sostenido suavemente sobre la frente con las dos manos. Empezá con el cuello extendido hacia atrás y después llevá el mentón hacia el pecho flexionando la parte de adelante del cuello en un rango controlado. Hacé una breve pausa arriba y bajá la cabeza despacio sin que se te caiga el disco. Mantené el movimiento suave y la carga liviana, sin tirones bruscos del cuello. https://storage.googleapis.com/kaizer-public-media/exercises/videos/594182fe-913b-4f01-9f1c-2830b80306c9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/flexion-de-cuello-con-disco Weighted Lying Neck Flexion https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/594182fe-913b-4f01-9f1c-2830b80306c9.jpg Lie face-up on a bench with your head hanging off the end and a light weight plate held gently over your forehead with both hands. Start with your neck extended back, then curl your chin toward your chest by flexing the front of your neck through a controlled range. Pause briefly at the top, then lower your head back slowly without letting the plate drop. Keep the movement smooth and the load light, never jerking the neck. https://storage.googleapis.com/kaizer-public-media/exercises/videos/594182fe-913b-4f01-9f1c-2830b80306c9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/flexion-de-cuello-con-disco Flexão de pescoço deitado com anilha https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/594182fe-913b-4f01-9f1c-2830b80306c9.jpg Deite de barriga para cima em um banco com a cabeça para fora da borda e uma anilha leve apoiada suavemente sobre a testa com as duas mãos. Comece com o pescoço estendido para trás e depois leve o queixo em direção ao peito flexionando a parte da frente do pescoço em uma amplitude controlada. Faça uma breve pausa no topo e desça a cabeça lentamente sem deixar a anilha cair. Mantenha o movimento suave e a carga leve, sem solavancos no pescoço. https://storage.googleapis.com/kaizer-public-media/exercises/videos/594182fe-913b-4f01-9f1c-2830b80306c9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/flexion-hacia-adelante-sentado Flexión hacia adelante sentado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/32df51b6-9e44-4ca2-b73f-cd9c80364603.jpg Sentate en el piso con las dos piernas extendidas al frente y las puntas de los pies hacia arriba. Sentate derecho, después flexioná hacia adelante desde las caderas y llevá las manos hacia los pies, manteniendo la espalda lo más recta posible. Bajá hasta sentir un estiramiento en la parte de atrás de los muslos y relajate en la posición sin forzar. Mantené firme y respirá, dejando que los isquios se aflojen de a poco. https://storage.googleapis.com/kaizer-public-media/exercises/videos/32df51b6-9e44-4ca2-b73f-cd9c80364603.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/flexion-hacia-adelante-sentado Seated Forward Fold https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/32df51b6-9e44-4ca2-b73f-cd9c80364603.jpg Sit on the floor with both legs extended straight in front of you and your toes pointing up. Sit tall, then hinge forward from your hips and reach your hands toward your feet, keeping your back as flat as possible. Lower until you feel a stretch along the back of your thighs, and relax into the position without forcing it. Hold steadily and breathe, allowing the hamstrings to release gradually. https://storage.googleapis.com/kaizer-public-media/exercises/videos/32df51b6-9e44-4ca2-b73f-cd9c80364603.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/flexion-hacia-adelante-sentado Flexão para frente sentado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/32df51b6-9e44-4ca2-b73f-cd9c80364603.jpg Sente-se no chão com as duas pernas estendidas à frente e as pontas dos pés voltadas para cima. Sente-se ereto, depois incline o tronco para frente a partir dos quadris e leve as mãos em direção aos pés, mantendo as costas o mais retas possível. Desça até sentir um alongamento na parte de trás das coxas e relaxe na posição sem forçar. Mantenha firme e respire, deixando os isquiotibiais relaxarem aos poucos. https://storage.googleapis.com/kaizer-public-media/exercises/videos/32df51b6-9e44-4ca2-b73f-cd9c80364603.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/flexion-lateral-de-cuello-en-maquina Flexión lateral de cuello en máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d72ab6c0-a611-4f23-a174-f05769be4ece.jpg Sentate en la máquina de cuello con disco apoyando el costado de la cabeza contra la palanca acolchada y el torso erguido. Manteniendo los hombros firmes y quietos, incliná la cabeza hacia el hombro flexionando el costado del cuello en un rango controlado. Hacé una breve pausa al final y volvé la cabeza despacio a la vertical sin dejar que la almohadilla te empuje. Trabajá cada lado por separado con carga liviana y un ritmo suave y deliberado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d72ab6c0-a611-4f23-a174-f05769be4ece.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/flexion-lateral-de-cuello-en-maquina Machine Lateral Neck Flexion https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d72ab6c0-a611-4f23-a174-f05769be4ece.jpg Sit in the plate-loaded neck machine with the side of your head resting against the padded lever and your torso upright. Keeping your shoulders square and still, tilt your head sideways toward your shoulder by flexing the side of your neck through a controlled range. Pause briefly at the end, then return your head slowly to vertical without letting the pad push you back. Work each side separately with a light load and smooth, deliberate tempo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d72ab6c0-a611-4f23-a174-f05769be4ece.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/flexion-lateral-de-cuello-en-maquina Flexão lateral de pescoço na máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d72ab6c0-a611-4f23-a174-f05769be4ece.jpg Sente na máquina de pescoço com anilha apoiando a lateral da cabeça contra a alavanca acolchoada e o tronco ereto. Mantendo os ombros firmes e parados, incline a cabeça em direção ao ombro flexionando a lateral do pescoço em uma amplitude controlada. Faça uma breve pausa no fim e volte a cabeça lentamente à vertical sem deixar o apoio te empurrar. Trabalhe cada lado separadamente com carga leve e um ritmo suave e deliberado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d72ab6c0-a611-4f23-a174-f05769be4ece.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/flexion-pseudo-planche Flexión pseudo planche https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/bdfc3251-ed33-4964-942e-d51f45065a4a.jpg Ponete en posición de flexión pero girá las manos para que los dedos apunten hacia tus pies, y después llevá los hombros hacia adelante por delante de las muñecas. Mantené esa inclinación firme hacia adelante mientras bajás el pecho, conservando el cuerpo rígido y sin que se hunda la cadera. Empujá para subir sosteniendo la inclinación, cargando los deltoides anteriores y el pecho como en una progresión de planche. Mantené las escápulas protraídas y el core firme en todo momento para estabilizar el hombro. https://storage.googleapis.com/kaizer-public-media/exercises/videos/bdfc3251-ed33-4964-942e-d51f45065a4a.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/flexion-pseudo-planche Pseudo Planche Push-Ups https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/bdfc3251-ed33-4964-942e-d51f45065a4a.jpg Set up in a push-up position but rotate your hands so the fingers point back toward your feet, then shift your shoulders forward past your wrists. Maintain this strong forward lean as you lower your chest, keeping your body rigid and your hips from sagging. Press back up while holding the lean, loading the anterior delts and chest like a planche progression. Keep your scapulae protracted and core braced throughout for shoulder stability. https://storage.googleapis.com/kaizer-public-media/exercises/videos/bdfc3251-ed33-4964-942e-d51f45065a4a.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/flexion-pseudo-planche Flexão pseudo planche https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/bdfc3251-ed33-4964-942e-d51f45065a4a.jpg Posicione-se em flexão, mas gire as mãos para que os dedos apontem para os pés e depois leve os ombros à frente, além dos punhos. Mantenha essa inclinação firme para frente enquanto desce o peito, conservando o corpo rígido e sem deixar o quadril cair. Empurre para subir mantendo a inclinação, carregando os deltoides anteriores e o peito como em uma progressão de planche. Mantenha as escápulas protraídas e o core firme o tempo todo para estabilizar o ombro. https://storage.googleapis.com/kaizer-public-media/exercises/videos/bdfc3251-ed33-4964-942e-d51f45065a4a.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/flexion-vertical-contra-la-pared Flexión vertical contra la pared https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/46d088a2-f8c7-4d3d-b0f5-7320056c84d9.jpg Subí a la vertical con los talones apoyados en la pared y las manos un poco más anchas que los hombros. Activá el core y apretá los glúteos para mantener el cuerpo en una línea firme. Flexioná los codos para bajar la coronilla de la cabeza hacia el piso de forma controlada y después empujá hasta extender del todo. Mantené la mirada entre las manos y evitá arquear la zona lumbar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/46d088a2-f8c7-4d3d-b0f5-7320056c84d9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/flexion-vertical-contra-la-pared Handstand Push-Up https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/46d088a2-f8c7-4d3d-b0f5-7320056c84d9.jpg Kick up into a handstand with your heels resting against a wall and hands placed slightly wider than shoulder-width. Brace your core and squeeze your glutes to keep your body in a tight line. Bend your elbows to lower the crown of your head toward the floor under control, then press back up to full lockout. Keep your gaze between your hands and avoid arching the lower back. https://storage.googleapis.com/kaizer-public-media/exercises/videos/46d088a2-f8c7-4d3d-b0f5-7320056c84d9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/flexion-vertical-contra-la-pared Flexão invertida na parede https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/46d088a2-f8c7-4d3d-b0f5-7320056c84d9.jpg Suba à parada de mãos com os calcanhares apoiados na parede e as mãos um pouco mais largas que os ombros. Contraia o core e aperte os glúteos para manter o corpo em linha firme. Dobre os cotovelos para descer o topo da cabeça em direção ao chão de forma controlada e depois empurre até a extensão total. Mantenha o olhar entre as mãos e evite arquear a lombar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/46d088a2-f8c7-4d3d-b0f5-7320056c84d9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/flexiones Flexiones https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/feef2e31-318c-48ca-af3a-35c95a376faa.jpg Poné las manos al ancho de hombros en el piso, pies extendidos. Bajá el pecho flexionando los codos y manteniendo el cuerpo recto. Empujá hasta extender los brazos. Activá el core. https://storage.googleapis.com/kaizer-public-media/exercises/videos/feef2e31-318c-48ca-af3a-35c95a376faa.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/flexiones Push-Ups https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/feef2e31-318c-48ca-af3a-35c95a376faa.jpg Place your hands shoulder-width apart on the floor, feet extended. Lower your chest to the ground by bending your elbows, keeping your body straight. Push back up until arms are fully extended. Keep your core engaged. https://storage.googleapis.com/kaizer-public-media/exercises/videos/feef2e31-318c-48ca-af3a-35c95a376faa.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/flexiones Flexões https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/feef2e31-318c-48ca-af3a-35c95a376faa.jpg Coloque as mãos na largura dos ombros no chão e estenda os pés. Desça o peito em direção ao chão dobrando os cotovelos, mantendo o corpo alinhado. Empurre de volta até estender totalmente os braços. Mantenha o core ativo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/feef2e31-318c-48ca-af3a-35c95a376faa.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/flexiones-de-manos-en-pared Flexiones de manos en pared https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/97db84ee-f6e0-4091-a7bf-5011de04bb43.jpg Parate de frente a una pared y apoyá las manos un poco más anchas que los hombros a la altura del pecho. Alejá los pies para que tu cuerpo quede en línea recta con una leve inclinación. Doblá los codos para acercar el pecho a la pared y después empujá para volver al inicio. Es la regresión más fácil de la flexión, ideal para principiantes que empiezan a construir fuerza de empuje con muy poca carga. https://storage.googleapis.com/kaizer-public-media/exercises/videos/97db84ee-f6e0-4091-a7bf-5011de04bb43.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/flexiones-de-manos-en-pared Wall Push-Ups https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/97db84ee-f6e0-4091-a7bf-5011de04bb43.jpg Stand facing a wall and place your hands on it slightly wider than shoulder width at chest height. Step your feet back so your body forms a straight line on a slight incline. Bend your elbows to bring your chest toward the wall, then push back to the start. This is the easiest push-up regression, ideal for beginners building pressing strength with very little load. https://storage.googleapis.com/kaizer-public-media/exercises/videos/97db84ee-f6e0-4091-a7bf-5011de04bb43.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/flexiones-de-manos-en-pared Flexão de braço na parede https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/97db84ee-f6e0-4091-a7bf-5011de04bb43.jpg Fique de frente para uma parede e apoie as mãos um pouco mais abertas que os ombros na altura do peito. Afaste os pés para que o corpo forme uma linha reta em leve inclinação. Dobre os cotovelos para aproximar o peito da parede e depois empurre para voltar ao início. É a regressão mais fácil da flexão, ideal para iniciantes que começam a desenvolver força de empurrar com pouquíssima carga. https://storage.googleapis.com/kaizer-public-media/exercises/videos/97db84ee-f6e0-4091-a7bf-5011de04bb43.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/flexiones-declinadas-con-peso-corporal Flexiones declinadas con peso corporal https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5bb43061-f041-4735-b2fc-239872118a06.jpg Colocá los pies elevados sobre un banco o caja y las manos al ancho de hombros en el suelo. Mantené el cuerpo recto desde la cabeza hasta los talones. Bajá el pecho hacia el piso flexionando los codos y empujá de nuevo hasta extender completamente los brazos. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5bb43061-f041-4735-b2fc-239872118a06.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/flexiones-declinadas-con-peso-corporal Decline Push-Ups https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5bb43061-f041-4735-b2fc-239872118a06.jpg Place your feet elevated on a bench or box and hands shoulder-width on the floor. Keep your body straight from head to heels. Lower your chest toward the ground by bending your elbows, then push back up until your arms are fully extended. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5bb43061-f041-4735-b2fc-239872118a06.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/flexiones-declinadas-con-peso-corporal Flexões declinadas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5bb43061-f041-4735-b2fc-239872118a06.jpg Apoie os pés elevados em um banco ou caixote e coloque as mãos no chão na largura dos ombros. Mantenha o corpo alinhado da cabeça aos calcanhares. Desça o peito em direção ao chão dobrando os cotovelos e depois empurre para cima até estender totalmente os braços. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5bb43061-f041-4735-b2fc-239872118a06.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/flexiones-diamante Flexiones diamante https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f41df2cd-6283-4a07-a2cc-33434dd49746.jpg Juntá las manos debajo del pecho formando un diamante con los dedos. Extendé las piernas y mantené el cuerpo recto. Bajá el pecho hacia las manos y subí hasta extender. Mantené los codos cerca del cuerpo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f41df2cd-6283-4a07-a2cc-33434dd49746.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/flexiones-diamante Diamond Push-Ups https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f41df2cd-6283-4a07-a2cc-33434dd49746.jpg Place your hands together under your chest to form a diamond shape with your fingers. Extend your legs and keep your body straight. Lower your chest to your hands, then press back up to full extension. Keep elbows close to your body. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f41df2cd-6283-4a07-a2cc-33434dd49746.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/flexiones-diamante Flexão diamante https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f41df2cd-6283-4a07-a2cc-33434dd49746.jpg Una as mãos sob o peito formando um formato de diamante com os dedos. Estenda as pernas e mantenha o corpo alinhado. Desça o peito até as mãos e depois empurre de volta até a extensão total. Mantenha os cotovelos próximos ao corpo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f41df2cd-6283-4a07-a2cc-33434dd49746.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/flexiones-en-trx Flexiones en TRX https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5b1975a4-806b-42c7-97c8-a8e25cc99978.jpg Ajustá las cintas a media altura y agarrá las manijas con los brazos extendidos, inclinando tu peso hacia adelante en una plancha con una línea recta de la cabeza a los talones. Activá el core y bajá el pecho entre las manijas flexionando los codos, manteniéndolos pegados a unos 45 grados. Empujá de vuelta hasta extender los brazos por completo y dejar las cintas tensas. La inestabilidad de las cintas obliga a una mayor activación del pecho, tríceps y estabilizadores del hombro. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5b1975a4-806b-42c7-97c8-a8e25cc99978.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/flexiones-en-trx TRX Push-Ups https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5b1975a4-806b-42c7-97c8-a8e25cc99978.jpg Set the suspension straps at mid-length and grip the handles with arms extended, leaning your bodyweight forward into a plank with a straight line from head to heels. Brace your core and lower your chest between the handles by bending your elbows, keeping them tucked at roughly 45 degrees. Press back up until your arms are fully extended and the straps are taut. The instability of the straps forces extra activation of your chest, triceps and shoulder stabilizers. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5b1975a4-806b-42c7-97c8-a8e25cc99978.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/flexiones-en-trx Flexão no TRX https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5b1975a4-806b-42c7-97c8-a8e25cc99978.jpg Ajuste as fitas de suspensão na altura média e segure as alças com os braços estendidos, inclinando o peso para a frente em uma prancha com uma linha reta da cabeça aos calcanhares. Contraia o abdômen e desça o peito entre as alças dobrando os cotovelos, mantendo-os próximos a cerca de 45 graus. Empurre de volta até estender os braços completamente e deixar as fitas esticadas. A instabilidade das fitas exige maior ativação do peito, tríceps e estabilizadores do ombro. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5b1975a4-806b-42c7-97c8-a8e25cc99978.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/flexiones-escapulares Flexiones escapulares https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/02087ce7-1d6f-4043-89c0-8d6bb37cf609.jpg Ubicate en posición de plancha alta o flexión con las manos debajo de los hombros, los brazos bien estirados y el cuerpo rígido en línea. Sin doblar los codos, dejá que el pecho baje apenas mientras juntás los omóplatos para retraerlos. Después empujá el piso y separá los omóplatos, llevando la espalda alta hacia el techo para protraerlos. Mantené los codos bloqueados y el core firme para que el movimiento salga solo de las escápulas. https://storage.googleapis.com/kaizer-public-media/exercises/videos/02087ce7-1d6f-4043-89c0-8d6bb37cf609.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/flexiones-escapulares Scapular Push-Ups https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/02087ce7-1d6f-4043-89c0-8d6bb37cf609.jpg Set up in a high plank or push-up position with your hands under your shoulders, arms fully straight and your body in a rigid line. Without bending your elbows, let your chest sink slightly as you squeeze your shoulder blades together to retract them. Then press the floor away and spread your shoulder blades apart, pushing your upper back toward the ceiling to protract them. Keep your elbows locked and your core tight so the movement comes only from the scapulae. https://storage.googleapis.com/kaizer-public-media/exercises/videos/02087ce7-1d6f-4043-89c0-8d6bb37cf609.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/flexiones-escapulares Flexões escapulares https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/02087ce7-1d6f-4043-89c0-8d6bb37cf609.jpg Posicione-se em prancha alta ou flexão com as mãos sob os ombros, os braços totalmente esticados e o corpo rígido em linha. Sem dobrar os cotovelos, deixe o peito descer levemente enquanto junta as escápulas para retraí-las. Depois empurre o chão e afaste as escápulas, levando a parte alta das costas em direção ao teto para protraí-las. Mantenha os cotovelos travados e o core firme para que o movimento venha apenas das escápulas. https://storage.googleapis.com/kaizer-public-media/exercises/videos/02087ce7-1d6f-4043-89c0-8d6bb37cf609.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/flexiones-hindu Flexiones hindú https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2d0cf57c-6989-40c4-b261-8fd751890e03.jpg Empezá en posición de perro mirando hacia abajo, con la cadera alta y las manos y pies en el piso más anchos que los hombros. Llevá el pecho hacia abajo y adelante en un arco amplio, pasándolo cerca del suelo, y después empujá hacia arriba y atrás hasta estirar los brazos y elevar el pecho al techo. Revertí el movimiento de forma fluida para volver. Esta flexión continua trabaja pecho, hombros y tríceps mientras abre la columna y los hombros. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2d0cf57c-6989-40c4-b261-8fd751890e03.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/flexiones-hindu Hindu Push-Ups https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2d0cf57c-6989-40c4-b261-8fd751890e03.jpg Start in a downward-dog position with hips high, hands and feet on the floor wider than shoulders. Dive your chest down and forward in a sweeping arc, scooping it through close to the ground, then push up and back until your arms are straight and chest lifts toward the ceiling. Reverse the motion smoothly to return. This flowing push-up trains the chest, shoulders, and triceps while opening the spine and shoulders. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2d0cf57c-6989-40c4-b261-8fd751890e03.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/flexiones-hindu Flexão hindu https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2d0cf57c-6989-40c4-b261-8fd751890e03.jpg Comece na posição de cachorro olhando para baixo, com o quadril alto e mãos e pés no chão mais abertos que os ombros. Mergulhe o peito para baixo e para a frente em um arco amplo, passando rente ao chão, e depois empurre para cima e para trás até esticar os braços e elevar o peito ao teto. Reverta o movimento de forma fluida para voltar. Essa flexão contínua trabalha peito, ombros e tríceps enquanto abre a coluna e os ombros. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2d0cf57c-6989-40c4-b261-8fd751890e03.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/flexiones-inclinadas Flexiones Inclinadas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/87c8f5aa-c645-4300-8638-3bf26fac63b2.jpg Apoyá las manos sobre un banco o superficie elevada con los pies en el suelo. Mantené una línea recta desde la cabeza hasta los talones. Bajá el pecho hacia el banco flexionando los codos y empujá hacia arriba para volver a la posición inicial. https://storage.googleapis.com/kaizer-public-media/exercises/videos/87c8f5aa-c645-4300-8638-3bf26fac63b2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/flexiones-inclinadas Incline Push-Ups https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/87c8f5aa-c645-4300-8638-3bf26fac63b2.jpg Place your hands on a bench or sturdy surface with feet on the ground. Keep a straight line from head to heels. Lower your chest toward the bench by bending your elbows, then push back up to the starting position. https://storage.googleapis.com/kaizer-public-media/exercises/videos/87c8f5aa-c645-4300-8638-3bf26fac63b2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/flexiones-inclinadas Flexões inclinadas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/87c8f5aa-c645-4300-8638-3bf26fac63b2.jpg Coloque as mãos em um banco ou superfície firme, com os pés no chão. Mantenha uma linha reta da cabeça aos calcanhares. Desça o peito em direção ao banco dobrando os cotovelos e, em seguida, empurre de volta até a posição inicial. https://storage.googleapis.com/kaizer-public-media/exercises/videos/87c8f5aa-c645-4300-8638-3bf26fac63b2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/flexiones-pike Flexiones pike https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/861f9bef-fee4-4896-a667-76f92c666365.jpg Empezá en posición de flexión, después caminá los pies hacia adentro y subí bien la cadera para que tu cuerpo forme una V invertida. Mantené los brazos estirados y la cabeza apuntando al piso. Doblá los codos para bajar la coronilla hacia el suelo y después empujá para volver a la extensión completa. El ángulo en pike traslada la carga a los hombros, lo que la convierte en una buena progresión de peso corporal hacia el empuje en parada de manos. https://storage.googleapis.com/kaizer-public-media/exercises/videos/861f9bef-fee4-4896-a667-76f92c666365.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/flexiones-pike Pike Push-Ups https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/861f9bef-fee4-4896-a667-76f92c666365.jpg Start in a push-up position then walk your feet in and lift your hips high so your body forms an inverted V. Keep your arms straight and your head pointing toward the floor. Bend your elbows to lower the crown of your head toward the ground, then press back up to full extension. The piked angle shifts the load onto the shoulders, making it a strong bodyweight progression toward handstand pushing. https://storage.googleapis.com/kaizer-public-media/exercises/videos/861f9bef-fee4-4896-a667-76f92c666365.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/flexiones-pike Flexão pike https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/861f9bef-fee4-4896-a667-76f92c666365.jpg Comece na posição de flexão, depois caminhe os pés para dentro e eleve bem o quadril para que o corpo forme um V invertido. Mantenha os braços esticados e a cabeça apontando para o chão. Dobre os cotovelos para descer o topo da cabeça em direção ao solo e depois empurre para voltar à extensão completa. O ângulo em pike transfere a carga para os ombros, tornando-a uma boa progressão de peso corporal rumo à flexão em parada de mão. https://storage.googleapis.com/kaizer-public-media/exercises/videos/861f9bef-fee4-4896-a667-76f92c666365.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/flexiones-pliometricas Flexiones pliométricas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9ff32106-a522-4723-8f87-2cc0414ae15d.jpg Comenzá en posición de push-up. Bajá el pecho al suelo y empujá de forma explosiva para despegar las manos. Aterrizá suave y repetí. Mantené el cuerpo recto y el core firme. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9ff32106-a522-4723-8f87-2cc0414ae15d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/flexiones-pliometricas Plyometric Push-Ups https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9ff32106-a522-4723-8f87-2cc0414ae15d.jpg Start in a push-up position. Lower your chest to the floor, then explode upward so your hands leave the ground. Land softly and repeat. Keep your body straight and core tight. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9ff32106-a522-4723-8f87-2cc0414ae15d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/flexiones-pliometricas Flexões pliométricas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9ff32106-a522-4723-8f87-2cc0414ae15d.jpg Comece na posição de flexão. Desça o peito em direção ao chão e depois exploda para cima, tirando as mãos do solo. Aterrisse suavemente e repita. Mantenha o corpo alinhado e o core firme. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9ff32106-a522-4723-8f87-2cc0414ae15d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/fondo-asistido-en-maquina Fondo asistido en máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/289c5b17-3cab-49f7-ae4b-b6eee0d718e4.jpg Arrodillate o pará sobre la plataforma acolchada de la máquina de fondos asistidos y elegí un contrapeso que compense parte de tu peso corporal. Agarrá las manijas paralelas y sostenete arriba con los brazos extendidos. Bajá el cuerpo flexionando los codos hasta que los hombros lleguen a la altura de los codos y después empujá para volver arriba hasta extender los brazos. El contrapeso reduce cuánto peso corporal empujás, lo que la hace una gran progresión hacia los fondos sin ayuda. https://storage.googleapis.com/kaizer-public-media/exercises/videos/289c5b17-3cab-49f7-ae4b-b6eee0d718e4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/fondo-asistido-en-maquina Assisted Dips https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/289c5b17-3cab-49f7-ae4b-b6eee0d718e4.jpg Kneel or stand on the padded platform of the assisted dip machine and select a counterweight that offsets part of your bodyweight. Grip the parallel handles and support yourself at the top with arms locked out. Lower your body by bending the elbows until your shoulders reach about elbow height, then press back up to full lockout. The counterweight reduces how much bodyweight you press, making it a great progression toward unassisted dips. https://storage.googleapis.com/kaizer-public-media/exercises/videos/289c5b17-3cab-49f7-ae4b-b6eee0d718e4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/fondo-asistido-en-maquina Mergulho assistido na máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/289c5b17-3cab-49f7-ae4b-b6eee0d718e4.jpg Ajoelhe-se ou fique de pé na plataforma acolchoada da máquina de mergulho assistido e selecione um contrapeso que compense parte do seu peso corporal. Segure as alças paralelas e apoie-se no alto com os braços estendidos. Desça o corpo dobrando os cotovelos até os ombros chegarem à altura dos cotovelos e depois empurre para subir até estender os braços. O contrapeso reduz quanto peso corporal você empurra, tornando-a uma ótima progressão até o mergulho sem ajuda. https://storage.googleapis.com/kaizer-public-media/exercises/videos/289c5b17-3cab-49f7-ae4b-b6eee0d718e4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/fondo-con-peso Fondo con peso https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/12b27584-ca16-438e-ad83-94a5e0d615b6.jpg Agregá carga con un cinturón de lastre o una mancuerna sostenida entre los pies y sostenete arriba de las barras paralelas con los brazos extendidos. Bajá el cuerpo flexionando los codos hasta que los hombros queden a la altura de los codos, inclinando el torso un poco hacia adelante para cargar el pecho. Empujá con fuerza para volver arriba hasta extender los brazos sin abrir demasiado los codos. Mantené el core firme y los hombros bajos para que el peso agregado desarrolle fuerza de empuje en pecho y tríceps. https://storage.googleapis.com/kaizer-public-media/exercises/videos/12b27584-ca16-438e-ad83-94a5e0d615b6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/fondo-con-peso Weighted Dips https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/12b27584-ca16-438e-ad83-94a5e0d615b6.jpg Add load using a dip belt or a dumbbell held between the feet, then support yourself at the top of parallel bars with arms locked out. Lower your body by bending the elbows until your shoulders drop to about elbow height, leaning the torso slightly forward to bias the chest. Press back up powerfully to full lockout without letting the elbows flare excessively. Keep your core braced and shoulders down so the added weight builds pressing strength in the chest and triceps. https://storage.googleapis.com/kaizer-public-media/exercises/videos/12b27584-ca16-438e-ad83-94a5e0d615b6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/fondo-con-peso Mergulho com peso https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/12b27584-ca16-438e-ad83-94a5e0d615b6.jpg Adicione carga com um cinto de lastro ou um halter preso entre os pés e apoie-se no alto das barras paralelas com os braços estendidos. Desça o corpo dobrando os cotovelos até os ombros chegarem à altura dos cotovelos, inclinando o tronco levemente para frente para focar o peito. Empurre com força para subir até estender os braços sem abrir demais os cotovelos. Mantenha o core firme e os ombros baixos para que o peso adicional desenvolva força de empurrar no peito e tríceps. https://storage.googleapis.com/kaizer-public-media/exercises/videos/12b27584-ca16-438e-ad83-94a5e0d615b6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/fondos Fondos https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/60268575-bbed-48cb-bb7c-88b43bd09376.jpg Usá un banco para apoyarte. Bajá el cuerpo flexionando los codos hasta 90°. Subí a la posición inicial. Mantené el cuerpo cerca del banco y no abras los codos. https://storage.googleapis.com/kaizer-public-media/exercises/videos/60268575-bbed-48cb-bb7c-88b43bd09376.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/fondos Box Dips https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/60268575-bbed-48cb-bb7c-88b43bd09376.jpg Use a bench for support. Lower your body by bending your elbows to about 90°. Press back up to the starting position. Keep your body close to the bench and avoid flaring elbows. https://storage.googleapis.com/kaizer-public-media/exercises/videos/60268575-bbed-48cb-bb7c-88b43bd09376.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/fondos Mergulho no banco https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/60268575-bbed-48cb-bb7c-88b43bd09376.jpg Use um banco para apoio. Desça o corpo dobrando os cotovelos até cerca de 90 graus. Empurre para voltar à posição inicial. Mantenha o corpo próximo ao banco e evite abrir os cotovelos. https://storage.googleapis.com/kaizer-public-media/exercises/videos/60268575-bbed-48cb-bb7c-88b43bd09376.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/fondos-en-anillas Fondos en anillas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/572f6084-5de5-434c-865d-0165af933315.jpg Agarrá un par de anillas de gimnasia y subí hasta la posición de apoyo, manteniendo las anillas giradas hacia afuera y los brazos bloqueados. Bajá doblando los codos hasta que los hombros queden por debajo de las manos, controlando el balanceo constante de las anillas. Empujá para volver al bloqueo completo manteniendo las anillas estables y pegadas al cuerpo. La superficie inestable exige mucha más estabilización que los fondos en barra y carga fuerte el tríceps, el pectoral inferior y los hombros. https://storage.googleapis.com/kaizer-public-media/exercises/videos/572f6084-5de5-434c-865d-0165af933315.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/fondos-en-anillas Ring Dips https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/572f6084-5de5-434c-865d-0165af933315.jpg Grip a pair of gymnastic rings and press up to support, keeping the rings turned out and your arms locked. Lower yourself by bending the elbows until your shoulders dip below your hands, controlling the constant wobble of the rings. Press back up to full lockout while keeping the rings stable against your sides. The unstable surface demands far more stabilization than bar dips, heavily taxing the triceps, lower chest, and shoulders. https://storage.googleapis.com/kaizer-public-media/exercises/videos/572f6084-5de5-434c-865d-0165af933315.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/fondos-en-anillas Mergulho nas argolas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/572f6084-5de5-434c-865d-0165af933315.jpg Segure um par de argolas de ginástica e suba até a posição de apoio, mantendo as argolas giradas para fora e os braços travados. Desça dobrando os cotovelos até os ombros ficarem abaixo das mãos, controlando a oscilação constante das argolas. Empurre para voltar à extensão completa mantendo as argolas estáveis junto ao corpo. A superfície instável exige muito mais estabilização que o mergulho na barra e sobrecarrega tríceps, peito inferior e ombros. https://storage.googleapis.com/kaizer-public-media/exercises/videos/572f6084-5de5-434c-865d-0165af933315.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/fondos-en-paralelas Fondos en paralelas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d54334d6-f038-4b56-80b6-44aaa57d387d.jpg Agarrá las paralelas y elevá tu cuerpo. Bajá flexionando los codos hasta que los hombros estén por debajo de los codos. Subí hasta extender los brazos. Mantené el pecho arriba y el core activado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d54334d6-f038-4b56-80b6-44aaa57d387d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/fondos-en-paralelas Parallel Bar Dips https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d54334d6-f038-4b56-80b6-44aaa57d387d.jpg Grip parallel bars and lift your body up. Lower yourself by bending your elbows until your shoulders are below your elbows. Push back up until arms are straight. Keep your chest up and core engaged. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d54334d6-f038-4b56-80b6-44aaa57d387d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/fondos-en-paralelas Mergulho nas paralelas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d54334d6-f038-4b56-80b6-44aaa57d387d.jpg Segure nas barras paralelas e eleve o corpo. Desça dobrando os cotovelos até os ombros ficarem abaixo dos cotovelos. Empurre para subir até estender os braços. Mantenha o peito aberto e o core ativo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d54334d6-f038-4b56-80b6-44aaa57d387d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/gato-camello Gato-camello https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9d50801d-0f1c-4307-9a85-7cbb40a67b59.jpg Ponete en cuatro apoyos con las manos debajo de los hombros y las rodillas debajo de la cadera. Mientras inhalás, dejá caer la panza hacia el piso, elevá el pecho y el coxis, y mirá levemente hacia adelante para la posición de vaca. Mientras exhalás, redondeá la columna hacia el techo, llevá el mentón al pecho y meté la panza para la posición de gato. Movete lento y fluido entre ambas posiciones, dejando que el movimiento acompañe la respiración para movilizar toda la columna. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9d50801d-0f1c-4307-9a85-7cbb40a67b59.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/gato-camello Cat-Cow https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9d50801d-0f1c-4307-9a85-7cbb40a67b59.jpg Start on all fours with your hands under your shoulders and your knees under your hips. As you inhale, drop your belly toward the floor, lift your chest and tailbone, and look slightly forward to create the cow position. As you exhale, round your spine toward the ceiling, tuck your chin to your chest and draw your belly in for the cat position. Move slowly and smoothly between both positions, letting the motion flow with your breath to mobilize the entire spine. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9d50801d-0f1c-4307-9a85-7cbb40a67b59.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/gato-camello Gato-camelo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9d50801d-0f1c-4307-9a85-7cbb40a67b59.jpg Fique de quatro apoios com as mãos sob os ombros e os joelhos sob o quadril. Ao inspirar, deixe a barriga cair em direção ao chão, eleve o peito e o cóccix e olhe levemente para frente na posição de vaca. Ao expirar, arredonde a coluna em direção ao teto, leve o queixo ao peito e contraia a barriga na posição de gato. Mova-se devagar e suave entre as duas posições, deixando o movimento acompanhar a respiração para mobilizar toda a coluna. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9d50801d-0f1c-4307-9a85-7cbb40a67b59.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/gemelos-en-prensa Gemelos en prensa https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a0e6bcca-51ec-4b9c-a737-ca32fc116bf7.jpg Sentate en la prensa de piernas horizontal con la espalda y las caderas bien apoyadas. Apoyá solo la parte delantera de los pies en el borde inferior de la plataforma, dejando los talones libres. Mantené una leve flexión de rodillas y desbloqueá el peso. Bajá los talones de forma controlada hasta sentir el estiramiento en los gemelos, luego empujá con las puntas de los pies elevando los talones al máximo. Pausá arriba y bajá lento sin apoyar el peso. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a0e6bcca-51ec-4b9c-a737-ca32fc116bf7.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/gemelos-en-prensa Seated Leg Press Calf Raise https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a0e6bcca-51ec-4b9c-a737-ca32fc116bf7.jpg Sit in the seated or horizontal leg press machine with your back and hips fully supported. Place the balls of your feet on the lower edge of the platform with heels hanging off. Keep your knees slightly bent and unrack the weight. Lower your heels under control to feel a stretch in the calves, then press through the balls of your feet to raise your heels as high as possible. Pause briefly at the top, then lower slowly and repeat without resting the weight. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a0e6bcca-51ec-4b9c-a737-ca32fc116bf7.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/gemelos-en-prensa Elevação de Panturrilhas na Leg Press Sentado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a0e6bcca-51ec-4b9c-a737-ca32fc116bf7.jpg Sente-se na leg press horizontal com as costas e os quadris totalmente apoiados. Posicione apenas a parte frontal dos pés na borda inferior da plataforma, deixando os calcanhares livres. Mantenha uma leve flexão nos joelhos e destrave o peso. Abaixe os calcanhares de forma controlada até sentir o alongamento nas panturrilhas, depois empurre pela ponta dos pés elevando os calcanhares o máximo possível. Faça uma breve pausa no topo e desça devagar sem apoiar o peso. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a0e6bcca-51ec-4b9c-a737-ca32fc116bf7.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/giro-espinal-acostado Giro espinal acostado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ad20e785-8e3e-47a3-89eb-21ee45266ebe.jpg Acostate boca arriba y llevá una rodilla hacia el pecho, después guiala cruzando el cuerpo hacia el lado opuesto, dejándola apoyar sobre o cerca del piso. Estirá el brazo opuesto hacia el costado y girá la cabeza para mirarlo, manteniendo los dos hombros empujando hacia el piso. Relajate dentro de la rotación y respirá despacio, sintiendo el estiramiento en la zona lumbar, los oblicuos y la columna. Mantené sin forzar, después deshacé el giro y repetí del otro lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ad20e785-8e3e-47a3-89eb-21ee45266ebe.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/giro-espinal-acostado Supine Spinal Twist https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ad20e785-8e3e-47a3-89eb-21ee45266ebe.jpg Lie on your back and draw one knee up toward your chest, then guide it across your body to the opposite side, letting it rest on or near the floor. Extend the opposite arm out to the side and turn your head to look toward it, keeping both shoulders pressing down toward the floor. Relax into the rotation and breathe slowly, feeling the stretch through the lower back, obliques, and spine. Hold without forcing, then unwind and repeat on the other side. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ad20e785-8e3e-47a3-89eb-21ee45266ebe.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/giro-espinal-acostado Torção espinhal deitada https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ad20e785-8e3e-47a3-89eb-21ee45266ebe.jpg Deite-se de costas e leve um joelho em direção ao peito, depois guie-o cruzando o corpo para o lado oposto, deixando-o apoiar sobre ou perto do chão. Estenda o braço oposto para o lado e vire a cabeça para olhá-lo, mantendo os dois ombros pressionando em direção ao chão. Relaxe dentro da rotação e respire devagar, sentindo o alongamento na lombar, nos oblíquos e na coluna. Mantenha sem forçar, depois desfaça a torção e repita do outro lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ad20e785-8e3e-47a3-89eb-21ee45266ebe.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/giros-de-torso-de-pie Giros de torso de pie https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e22b7b72-d434-4a23-9a23-cf98a8d94608.jpg Parate con los pies a la altura de los hombros y las rodillas levemente flexionadas, con los brazos relajados o elevados a la altura de los hombros. Manteniendo la cadera mirando al frente, rotá el tronco hacia un lado dejando que los brazos acompañen el movimiento de forma natural. Volvé por el centro y rotá hacia el otro lado, armando un ritmo suave y controlado. Que el movimiento lo lleve el tronco y los oblicuos, no los brazos tirados, para entrar en calor la columna y el core antes del trabajo rotacional. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e22b7b72-d434-4a23-9a23-cf98a8d94608.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/giros-de-torso-de-pie Standing Torso Twists https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e22b7b72-d434-4a23-9a23-cf98a8d94608.jpg Stand with your feet shoulder-width apart and knees slightly bent, arms relaxed or raised to shoulder height. Keeping your hips facing forward, rotate your upper body to one side, letting your arms swing naturally with the motion. Return through the center and rotate to the opposite side, building a smooth, controlled rhythm. Keep the movement led by the trunk and obliques rather than throwing the arms, warming up the spine and core for rotational work. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e22b7b72-d434-4a23-9a23-cf98a8d94608.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/giros-de-torso-de-pie Rotações de tronco https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e22b7b72-d434-4a23-9a23-cf98a8d94608.jpg Fique em pé com os pés na largura dos ombros e os joelhos levemente flexionados, com os braços relaxados ou elevados na altura dos ombros. Mantendo o quadril voltado para a frente, gire o tronco para um lado, deixando os braços acompanharem o movimento naturalmente. Volte pelo centro e gire para o lado oposto, criando um ritmo suave e controlado. Deixe o movimento ser conduzido pelo tronco e pelos oblíquos, não pelos braços jogados, aquecendo a coluna e o core para o trabalho rotacional. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e22b7b72-d434-4a23-9a23-cf98a8d94608.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/glute-ham-raise Glute ham raise https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d689ef8d-82de-43c0-9a21-06217746d581.jpg Colocate en la máquina GHD con las rodillas sobre o justo detrás de la almohadilla y los pies asegurados. Empezá con el torso erguido y el cuerpo en línea recta desde las rodillas hasta la cabeza. Bajá hacia adelante extendiendo las rodillas de forma controlada, manteniendo las caderas extendidas. Usá los isquiotibiales para enroscarte de vuelta a la posición inicial. Evitá flexionar la cadera durante el movimiento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d689ef8d-82de-43c0-9a21-06217746d581.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/glute-ham-raise Glute Ham Raise https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d689ef8d-82de-43c0-9a21-06217746d581.jpg Set up on a GHD machine with your knees on or just behind the pad and your feet secured. Start with your torso upright and your body from knees to head in a straight line. Lower yourself forward by extending at the knees in a controlled manner, keeping your hips extended. Use your hamstrings to curl yourself back up to the starting position. Avoid bending at the hips during the movement. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d689ef8d-82de-43c0-9a21-06217746d581.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/glute-ham-raise Glute ham raise https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d689ef8d-82de-43c0-9a21-06217746d581.jpg Posicione-se na máquina GHD com os joelhos sobre ou logo atrás da almofada e os pés presos. Comece com o tronco ereto e o corpo em linha reta dos joelhos à cabeça. Desça para frente estendendo os joelhos de forma controlada, mantendo os quadris estendidos. Use os isquiotibiais para se enrolar de volta à posição inicial. Evite flexionar os quadris durante o movimento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d689ef8d-82de-43c0-9a21-06217746d581.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/halo-con-kettlebell Halo con kettlebell https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b9b106b5-dbec-441c-9d62-021920ef9731.jpg Sostené una kettlebell al revés tomándola de los cuernos a la altura del pecho con ambas manos. Girá lentamente la kettlebell alrededor de tu cabeza, manteniéndola cerca del cráneo y el abdomen firme para que el torso quede quieto. Movete de forma suave durante todo el círculo y después invertí la dirección para la siguiente repetición. Mantené los hombros relajados y los codos cerca del cuerpo mientras el peso pasa por detrás de la cabeza. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b9b106b5-dbec-441c-9d62-021920ef9731.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/halo-con-kettlebell Kettlebell Halo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b9b106b5-dbec-441c-9d62-021920ef9731.jpg Hold a kettlebell upside down by the horns at chest height with both hands. Slowly circle the kettlebell around your head, keeping it close to your skull and your core braced so your torso stays still. Move smoothly through the full circle, then reverse the direction for the next rep. Keep your shoulders relaxed and your elbows tucked as the weight passes behind your head. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b9b106b5-dbec-441c-9d62-021920ef9731.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/halo-con-kettlebell Halo com kettlebell https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b9b106b5-dbec-441c-9d62-021920ef9731.jpg Segure um kettlebell de cabeça para baixo pelas alças, na altura do peito, com as duas mãos. Circule lentamente o kettlebell ao redor da cabeça, mantendo-o próximo ao crânio e o abdômen contraído para que o tronco fique parado. Mova-se de forma suave por todo o círculo e depois inverta a direção na próxima repetição. Mantenha os ombros relaxados e os cotovelos próximos ao corpo enquanto o peso passa atrás da cabeça. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b9b106b5-dbec-441c-9d62-021920ef9731.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/high-pull-con-agarre-snatch High pull con agarre snatch https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0a75efe6-270e-437c-88a2-9b953151bbbe.jpg Parate con los pies al ancho de la cadera y agarrá la barra con agarre amplio tipo snatch (1,5x ancho de hombros). Armá una posición de peso muerto, empujá contra el piso y, al pasar la barra por la cadera, encogé los hombros explosivamente y tirá la barra hacia arriba con los codos altos y hacia afuera. La barra sube cerca del cuerpo hasta cerca del pecho. Bajá controlando. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0a75efe6-270e-437c-88a2-9b953151bbbe.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/high-pull-con-agarre-snatch Snatch Grip High Pull https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0a75efe6-270e-437c-88a2-9b953151bbbe.jpg Stand with feet hip-width apart and grip a barbell with a wide snatch grip (about 1.5x shoulder width). Set up like a deadlift, drive through the floor, and as the bar passes the hips, explosively shrug and pull the bar upward, leading with the elbows high and to the sides. The bar should travel close to the body and reach roughly chest height. Lower under control. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0a75efe6-270e-437c-88a2-9b953151bbbe.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/high-pull-con-agarre-snatch High pull com pegada snatch https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0a75efe6-270e-437c-88a2-9b953151bbbe.jpg Fique com os pés na largura do quadril e segure a barra com pegada larga tipo snatch (cerca de 1,5x a largura dos ombros). Monte como num levantamento terra, empurre o chão e, ao passar a barra pelo quadril, encolha os ombros explosivamente e puxe a barra para cima com os cotovelos altos e abertos. A barra sobe próxima ao corpo até cerca da altura do peito. Desça controlando. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0a75efe6-270e-437c-88a2-9b953151bbbe.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/high-pull-con-kettlebell High pull con kettlebell https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/51ce912a-860f-4470-b4c1-a0e9f4cf387d.jpg Parate con los pies más anchos que los hombros y la kettlebell en el piso entre ellos, después hacé una bisagra de cadera y agarrá el asa. Empujá con las piernas y proyectá la cadera hacia adelante para acelerar la pesa hacia arriba. Cuando llega a la altura del pecho, tirá con los codos altos y hacia afuera, llevando la kettlebell hasta la parte alta del pecho. Bajá controlando en bisagra y encadená la siguiente repetición con ritmo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/51ce912a-860f-4470-b4c1-a0e9f4cf387d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/high-pull-con-kettlebell Kettlebell High Pull https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/51ce912a-860f-4470-b4c1-a0e9f4cf387d.jpg Stand with your feet wider than shoulder-width and the kettlebell on the floor between them, then hinge at the hips and grip the handle with one or both hands. Drive through your legs and snap your hips forward to accelerate the bell upward, letting it travel close to your body. As it rises, pull your elbow high and back so it leads the hand, finishing with the bell around chest height and elbow above wrist. Reverse the path, hinging back to let the bell swing down between your legs, and repeat with rhythm. https://storage.googleapis.com/kaizer-public-media/exercises/videos/51ce912a-860f-4470-b4c1-a0e9f4cf387d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/high-pull-con-kettlebell High pull com kettlebell https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/51ce912a-860f-4470-b4c1-a0e9f4cf387d.jpg Fique em pé com os pés mais largos que os ombros e o kettlebell no chão entre eles, depois faça uma dobradiça de quadril e segure a alça com uma ou as duas mãos. Empurre com as pernas e projete o quadril para frente para acelerar o peso para cima, deixando-o viajar colado ao corpo. Conforme ele sobe, leve o cotovelo alto e para trás para que guie a mão, terminando com o peso na altura do peito e o cotovelo acima do punho. Reverta o trajeto, voltando à dobradiça para deixar o peso descer entre as pernas, e repita com ritmo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/51ce912a-860f-4470-b4c1-a0e9f4cf387d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/hip-thrust-b-stance-con-barra Hip thrust B-stance con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8904a989-5a24-44ed-8e15-0654ac79cd7e.jpg Sentate en el piso con la parte alta de la espalda contra un banco y una barra acolchada sobre la cadera, después escalonás los pies para que uno quede bien apoyado y el otro descanse liviano sobre el talón un poco más adelante. Empujá con el talón de la pierna de trabajo para extender la cadera, dejando que la pierna escalonada solo haga de apoyo liviano. Apretá fuerte el glúteo arriba con las tibias verticales y las costillas hacia abajo. Bajá controlado sin dejar caer del todo la cadera. La posición B-stance lleva la mayor parte de la carga al glúteo de trabajo para una contracción unilateral más marcada. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8904a989-5a24-44ed-8e15-0654ac79cd7e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/hip-thrust-b-stance-con-barra B-Stance Barbell Hip Thrust https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8904a989-5a24-44ed-8e15-0654ac79cd7e.jpg Sit on the floor with your upper back against a bench and a padded barbell across your hips, then stagger your feet so one foot is planted flat and the other rests lightly on its heel slightly forward. Drive through the heel of the working leg to extend your hips, letting the staggered leg act only as light support. Squeeze your glute hard at the top with your shins vertical and ribs down. Lower under control without letting your hips fully sag. The B-stance shifts most of the load onto the working glute for an emphasized unilateral contraction. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8904a989-5a24-44ed-8e15-0654ac79cd7e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/hip-thrust-b-stance-con-barra Elevação de quadril B-stance com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8904a989-5a24-44ed-8e15-0654ac79cd7e.jpg Sente-se no chão com a parte superior das costas contra um banco e uma barra acolchoada sobre o quadril, depois escalone os pés para que um fique totalmente apoiado e o outro repouse leve sobre o calcanhar um pouco à frente. Empurre pelo calcanhar da perna de trabalho para estender o quadril, deixando a perna escalonada apenas como apoio leve. Contraia firme o glúteo no topo com as canelas verticais e as costelas para baixo. Desça de forma controlada sem deixar o quadril cair totalmente. A posição B-stance transfere a maior parte da carga para o glúteo de trabalho, gerando uma contração unilateral mais marcada. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8904a989-5a24-44ed-8e15-0654ac79cd7e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/hip-thrust-con-barra Hip thrust con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0a4d5f10-5494-40df-a812-4e4e60b9c029.jpg Sentate con la espalda alta en un banco y la barra sobre la cadera. Pies apoyados, empujá con los talones para elevar la cadera. Apretá glúteos arriba y bajá lento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0a4d5f10-5494-40df-a812-4e4e60b9c029.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/hip-thrust-con-barra Barbell Hip Thrust https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0a4d5f10-5494-40df-a812-4e4e60b9c029.jpg Sit with your upper back against a bench and barbell over your hips. Roll your feet in, plant them firmly, and push through your heels to lift your hips. Squeeze glutes at the top, then lower with control. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0a4d5f10-5494-40df-a812-4e4e60b9c029.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/hip-thrust-con-barra Elevação de quadril com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0a4d5f10-5494-40df-a812-4e4e60b9c029.jpg Sente-se com a parte superior das costas apoiada em um banco e a barra sobre o quadril. Aproxima os pés, apoie-os firmemente e empurre pelos calcanhares para elevar o quadril. Contraia os glúteos no topo e depois desça com controle. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0a4d5f10-5494-40df-a812-4e4e60b9c029.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/hip-thrust-con-mancuernas Hip thrust con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ad9ec964-07f3-4a5a-b54a-3668ce604a01.jpg Apoyá la espalda alta en un banco y colocá una mancuerna sobre la cadera. Empujá con los talones para subir la cadera hasta alinear el cuerpo. Apretá arriba y bajá lento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ad9ec964-07f3-4a5a-b54a-3668ce604a01.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/hip-thrust-con-mancuernas Dumbbell Hip Thrust https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ad9ec964-07f3-4a5a-b54a-3668ce604a01.jpg Rest your upper back on a bench and place a dumbbell over your hips. Push through your heels to lift your hips until your body is straight from shoulders to knees. Squeeze at the top, then lower slowly. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ad9ec964-07f3-4a5a-b54a-3668ce604a01.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/hip-thrust-con-mancuernas Elevação de quadril com halter https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ad9ec964-07f3-4a5a-b54a-3668ce604a01.jpg Apoie a parte superior das costas em um banco e posicione um halter sobre o quadril. Empurre pelos calcanhares para elevar o quadril até o corpo ficar alinhado dos ombros aos joelhos. Contraia no topo e depois desça lentamente. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ad9ec964-07f3-4a5a-b54a-3668ce604a01.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/hip-thrust-en-maquina Hip thrust en máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e263416c-abdd-4232-8e97-f3e6c89063e0.jpg Ajustá la máquina y sentate con la espalda alta en el respaldo, pies apoyados. Colocá la almohadilla sobre la cadera. Elevá la cadera, apretá arriba y bajá lento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e263416c-abdd-4232-8e97-f3e6c89063e0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/hip-thrust-en-maquina Machine Hip Thrust https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e263416c-abdd-4232-8e97-f3e6c89063e0.jpg Adjust the machine and sit with your upper back on the pad and feet on the platform. Place the pad across your hips. Drive your hips up, squeeze at the top, then lower slowly. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e263416c-abdd-4232-8e97-f3e6c89063e0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/hip-thrust-en-maquina Elevação de quadril na máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e263416c-abdd-4232-8e97-f3e6c89063e0.jpg Ajuste a máquina e sente-se com a parte superior das costas apoiada no encosto e os pés na plataforma. Posicione a almofada sobre o quadril. Eleve o quadril, contraia no topo e depois desça lentamente. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e263416c-abdd-4232-8e97-f3e6c89063e0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/hip-thrust-en-smith Hip thrust en Smith https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f56eb087-55e6-4d6e-bab7-257a680dbf37.jpg Poné la barra del Smith a una altura baja y sentate en el piso con la parte alta de la espalda apoyada en un banco y la barra sobre la cadera, usando una almohadilla para mayor comodidad. Apoyá los pies planos al ancho de los hombros con las rodillas flexionadas. Destrabá la barra, mantené el abdomen firme y empujá con los talones para extender la cadera hasta que el torso y los muslos formen una línea recta, apretando fuerte los glúteos arriba. Bajá controlado siguiendo el recorrido fijo de la barra hasta que la cadera quede justo arriba del piso, y repetí. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f56eb087-55e6-4d6e-bab7-257a680dbf37.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/hip-thrust-en-smith Smith Machine Hip Thrust https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f56eb087-55e6-4d6e-bab7-257a680dbf37.jpg Set the Smith machine bar to a low height and sit on the floor with your upper back against a bench and the bar resting over your hips, using a pad for comfort. Plant your feet flat shoulder-width apart with knees bent. Unrack the bar, brace your core, and drive through your heels to extend your hips until your torso and thighs form a straight line, squeezing your glutes hard at the top. Lower under control along the fixed bar path until your hips are just above the floor, then repeat. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f56eb087-55e6-4d6e-bab7-257a680dbf37.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/hip-thrust-en-smith Hip thrust no Smith https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f56eb087-55e6-4d6e-bab7-257a680dbf37.jpg Coloque a barra do Smith em uma altura baixa e sente-se no chão com a parte alta das costas apoiada em um banco e a barra sobre o quadril, usando uma almofada para mais conforto. Apoie os pés planos na largura dos ombros com os joelhos flexionados. Destrave a barra, mantenha o abdômen firme e empurre com os calcanhares para estender o quadril até que o tronco e as coxas formem uma linha reta, contraindo forte os glúteos no topo. Desça sob controle seguindo o trajeto fixo da barra até o quadril ficar logo acima do chão, e repita. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f56eb087-55e6-4d6e-bab7-257a680dbf37.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/hip-thrust-unilateral-con-barra Hip thrust unilateral con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e047aa83-1762-4257-b2d8-2b5e3a8207cc.jpg Sentate en el piso con la parte alta de la espalda apoyada en un banco y una barra acolchada cruzada sobre la cadera. Apoyá un pie plano en el piso con la rodilla flexionada y estirá la otra pierna o mantenela flexionada en el aire. Con el abdomen firme, empujá con el talón de la pierna que trabaja para extender la cadera hasta que el torso y ese muslo formen una línea recta, apretando fuerte ese glúteo arriba. Bajá controlado hasta que la cadera casi toque el piso, completá las reps y cambiá de pierna. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e047aa83-1762-4257-b2d8-2b5e3a8207cc.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/hip-thrust-unilateral-con-barra Single-Leg Barbell Hip Thrust https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e047aa83-1762-4257-b2d8-2b5e3a8207cc.jpg Sit on the floor with your upper back against a bench and a padded barbell resting across your hips. Plant one foot flat on the floor with the knee bent and extend the other leg straight out or hold it bent in the air. Bracing your core, drive through the working heel to extend your hips until your torso and working thigh form a straight line, squeezing that glute hard at the top. Lower under control until your hips nearly touch the floor, complete your reps, then switch legs. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e047aa83-1762-4257-b2d8-2b5e3a8207cc.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/hip-thrust-unilateral-con-barra Hip thrust unilateral com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e047aa83-1762-4257-b2d8-2b5e3a8207cc.jpg Sente-se no chão com a parte alta das costas apoiada em um banco e uma barra acolchoada cruzada sobre o quadril. Apoie um pé plano no chão com o joelho flexionado e estenda a outra perna ou mantenha-a flexionada no ar. Com o abdômen firme, empurre com o calcanhar da perna de trabalho para estender o quadril até que o tronco e essa coxa formem uma linha reta, contraindo forte esse glúteo no topo. Desça sob controle até o quadril quase tocar o chão, complete as repetições e troque de perna. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e047aa83-1762-4257-b2d8-2b5e3a8207cc.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/hiperextension-con-peso Hiperextensión con peso https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c0d00167-1967-4009-a3d8-cb525ac655f6.jpg Acomodate boca abajo en un banco romano con la cadera apoyada en la almohadilla y los pies trabados. Sostené un disco contra el pecho o detrás de la nuca. Flexioná desde la cadera para bajar el torso con la columna neutra y subí apretando glúteos y lumbar hasta alinear el cuerpo. No te pases de la línea neutra arriba. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c0d00167-1967-4009-a3d8-cb525ac655f6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/hiperextension-con-peso Weighted Hyperextension https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c0d00167-1967-4009-a3d8-cb525ac655f6.jpg Position yourself face down on a Roman chair with your hips on the pad and feet locked under the foot pads. Hold a plate against your chest or behind your head. Bend at the hips to lower your torso toward the floor with a neutral spine, then drive back up by squeezing your glutes and lower back until your body forms a straight line. Avoid hyperextending past neutral. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c0d00167-1967-4009-a3d8-cb525ac655f6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/hiperextension-con-peso Hiperextensão com carga https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c0d00167-1967-4009-a3d8-cb525ac655f6.jpg Posicione-se de bruços no banco romano com o quadril apoiado no acolchoado e os pés fixos sob os apoios. Segure um disco contra o peito ou atrás da nuca. Flexione o quadril para descer o tronco com a coluna neutra e suba contraindo os glúteos e a lombar até alinhar o corpo. Não passe da linha neutra no topo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c0d00167-1967-4009-a3d8-cb525ac655f6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/hiperextension-en-maquina Hiperextensión en máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/05544e05-a172-434b-86f5-2cecefc3cdc9.jpg Sentate en la máquina de hiperextensión con la parte alta de la espalda contra el almohadón de la palanca y la cadera sujeta por los almohadones del muslo y del regazo. Cruzá los brazos sobre el pecho o agarrá las manijas, después extendé el torso hacia atrás empujando contra el almohadón hasta que la columna quede en una línea recta y neutra. Apretá los glúteos y la zona lumbar al final del recorrido sin arquear de más. Volvé hacia adelante controlado, resistiendo el peso mientras el torso se flexiona levemente. La máquina guía el recorrido para que cargues la cadena posterior con seguridad. https://storage.googleapis.com/kaizer-public-media/exercises/videos/05544e05-a172-434b-86f5-2cecefc3cdc9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/hiperextension-en-maquina Back Extension Machine https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/05544e05-a172-434b-86f5-2cecefc3cdc9.jpg Sit in the back extension machine with your upper back against the padded lever and your hips secured by the thigh and lap pads. Cross your arms over your chest or hold the handles, then extend your torso backward by driving against the pad until your spine is in a straight, neutral line. Squeeze your glutes and lower back at the end of the range without hyper-arching. Return forward under control, resisting the weight as your torso folds slightly. The machine guides the path so you can load the posterior chain safely. https://storage.googleapis.com/kaizer-public-media/exercises/videos/05544e05-a172-434b-86f5-2cecefc3cdc9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/hiperextension-en-maquina Extensão lombar na máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/05544e05-a172-434b-86f5-2cecefc3cdc9.jpg Sente-se na máquina de extensão lombar com a parte superior das costas contra o acolchoado da alavanca e o quadril preso pelos acolchoados da coxa e do colo. Cruze os braços sobre o peito ou segure as pegas, depois estenda o tronco para trás empurrando contra o acolchoado até que a coluna fique em uma linha reta e neutra. Contraia os glúteos e a lombar no final da amplitude sem arquear demais. Retorne para a frente de forma controlada, resistindo ao peso enquanto o tronco se flexiona levemente. A máquina guia o trajeto para que você carregue a cadeia posterior com segurança. https://storage.googleapis.com/kaizer-public-media/exercises/videos/05544e05-a172-434b-86f5-2cecefc3cdc9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/hiperextension-inversa Hiperextensión inversa https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3b880b50-b01b-4239-bbbf-9a188ffc1705.jpg Acostate boca abajo en la máquina de hiperextensión inversa con las caderas en el borde del apoyo y las piernas colgando, sujetas al brazo o correa que oscila. Agarrá las manijas para anclar el tren superior y dejá las piernas colgar del todo. Apretá glúteos e isquiotibiales para elevar las piernas hasta quedar más o menos a la altura del torso, y bajá controlado sin arquear más allá de la posición neutra. Esto desarrolla glúteos, isquiotibiales y espalda baja mientras descomprime la columna. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3b880b50-b01b-4239-bbbf-9a188ffc1705.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/hiperextension-inversa Reverse Hyperextension https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3b880b50-b01b-4239-bbbf-9a188ffc1705.jpg Lie face-down on the reverse hyper machine with your hips at the edge of the pad and your legs hanging down, secured to the swinging arm or strap. Grip the handles to anchor your upper body and let your legs hang fully. Squeeze your glutes and hamstrings to raise your legs up until they are roughly level with your torso, then lower under control without arching past neutral. This builds the glutes, hamstrings, and lower back while decompressing the spine. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3b880b50-b01b-4239-bbbf-9a188ffc1705.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/hiperextension-inversa Hiperextensão Reversa https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3b880b50-b01b-4239-bbbf-9a188ffc1705.jpg Deite de bruços na máquina de hiperextensão reversa com os quadris na borda do apoio e as pernas penduradas, presas ao braço ou correia que oscila. Segure os pegadores para ancorar a parte superior do corpo e deixe as pernas penduradas. Aperte glúteos e isquiotibiais para elevar as pernas até ficarem aproximadamente na altura do tronco, e desça de forma controlada sem arquear além da posição neutra. Isso desenvolve glúteos, isquiotibiais e lombar enquanto descomprime a coluna. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3b880b50-b01b-4239-bbbf-9a188ffc1705.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/hiperextensiones-en-banco-romano Hiperextensiones en banco romano https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/af4d8cff-e154-4a72-a18c-a2a45e6917e7.jpg Colocate boca abajo en el banco romano con las caderas apoyadas sobre la almohadilla y los pies asegurados debajo de los soportes. Cruzá los brazos sobre el pecho o ponelos detrás de la cabeza. Bajá el torso flexionando en las caderas hasta quedar casi perpendicular al piso. Subí contrayendo la espalda baja y los glúteos hasta formar una línea recta con el cuerpo. Evitá hiperextender más allá de la posición neutra y mantené el movimiento controlado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/af4d8cff-e154-4a72-a18c-a2a45e6917e7.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/hiperextensiones-en-banco-romano Roman Chair Hyperextension https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/af4d8cff-e154-4a72-a18c-a2a45e6917e7.jpg Position yourself face down on the Roman chair with your hips resting on the pad and your feet secured under the foot holders. Cross your arms over your chest or place your hands behind your head. Lower your upper body by bending at the hips until your torso is roughly perpendicular to the floor. Raise your torso back up by contracting your lower back and glutes until your body forms a straight line. Avoid hyperextending past neutral and keep the movement controlled throughout. https://storage.googleapis.com/kaizer-public-media/exercises/videos/af4d8cff-e154-4a72-a18c-a2a45e6917e7.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/hiperextensiones-en-banco-romano Hiperextensão no banco romano https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/af4d8cff-e154-4a72-a18c-a2a45e6917e7.jpg Posicione-se de bruços no banco romano com os quadris apoiados na almofada e os pés presos nos suportes. Cruze os braços sobre o peito ou coloque as mãos atrás da cabeça. Desça o tronco flexionando nos quadris até ficar quase perpendicular ao chão. Suba contraindo a lombar e os glúteos até o corpo formar uma linha reta. Evite hiperextender além da posição neutra e mantenha o movimento controlado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/af4d8cff-e154-4a72-a18c-a2a45e6917e7.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/hiperextensiones-en-ghd Hiperextensiones en GHD https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7b0cda16-45df-4f0b-9c03-7149d21d63a8.jpg Colocate en la máquina GHD con los pies asegurados en la plataforma y las caderas justo pasando el borde de la almohadilla. Cruzá los brazos sobre el pecho o ponelos detrás de la cabeza. Bajá el torso hacia el piso haciendo bisagra en las caderas manteniendo la columna neutra. Subí apretando los glúteos y la espalda baja hasta que el cuerpo forme una línea recta. Controlá la bajada y evitá usar impulso o redondear la espalda. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7b0cda16-45df-4f0b-9c03-7149d21d63a8.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/hiperextensiones-en-ghd GHD Hyperextension https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7b0cda16-45df-4f0b-9c03-7149d21d63a8.jpg Set up on the GHD machine with your feet secured in the foot plate and your hips positioned just past the edge of the pad. Cross your arms over your chest or place your hands behind your head. Lower your upper body toward the floor by hinging at the hips while maintaining a neutral spine. Drive back up by squeezing your glutes and lower back until your body forms a straight line. Control the descent and avoid using momentum or rounding your back. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7b0cda16-45df-4f0b-9c03-7149d21d63a8.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/hiperextensiones-en-ghd Hiperextensão no GHD https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7b0cda16-45df-4f0b-9c03-7149d21d63a8.jpg Posicione-se na máquina GHD com os pés presos na plataforma e os quadris logo após a borda da almofada. Cruze os braços sobre o peito ou coloque as mãos atrás da cabeça. Desça o tronco em direção ao chão fazendo dobradiça nos quadris mantendo a coluna neutra. Suba apertando os glúteos e a lombar até o corpo formar uma linha reta. Controle a descida e evite usar impulso ou arredondar as costas. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7b0cda16-45df-4f0b-9c03-7149d21d63a8.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/hollow-hold Hollow hold https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/4b16fea9-fee3-4dff-952d-9b237aa82c94.jpg Acostate boca arriba, estirá los brazos y piernas. Levantá hombros y piernas del suelo manteniendo la zona lumbar pegada al piso. Sostené la posición y la tensión. https://storage.googleapis.com/kaizer-public-media/exercises/videos/4b16fea9-fee3-4dff-952d-9b237aa82c94.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/hollow-hold Hollow Body Hold https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/4b16fea9-fee3-4dff-952d-9b237aa82c94.jpg Lie on your back, extend arms overhead and legs out. Lift your shoulders and legs off the ground, keeping lower back pressed to the floor. Hold this position, maintaining tension. https://storage.googleapis.com/kaizer-public-media/exercises/videos/4b16fea9-fee3-4dff-952d-9b237aa82c94.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/hollow-hold Isometria hollow body https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/4b16fea9-fee3-4dff-952d-9b237aa82c94.jpg Deite-se de costas, estenda os braços acima da cabeça e as pernas à frente. Eleve os ombros e as pernas do chão, mantendo a lombar pressionada contra o piso. Segure a posição mantendo a tensão. https://storage.googleapis.com/kaizer-public-media/exercises/videos/4b16fea9-fee3-4dff-952d-9b237aa82c94.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/hollow-rock-balanceo-en-hueco Hollow rock (balanceo en hueco) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/34b0a323-8501-40e3-b588-089e9f0b7f45.jpg Acostate boca arriba y despegá los hombros y las piernas del piso, hundiendo la espalda baja contra el suelo para formar una posición hueca con forma de banana. Estirá los brazos por encima de la cabeza y mantené las piernas rectas con las puntas de los pies estiradas, sosteniendo tensión en todo el cuerpo. Balanceate hacia adelante y atrás como una mecedora curva, generando el movimiento desde un abdomen firme y no balanceando los miembros. Mantené la espalda baja pegada al piso y el abdomen contraído durante toda la serie. https://storage.googleapis.com/kaizer-public-media/exercises/videos/34b0a323-8501-40e3-b588-089e9f0b7f45.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/hollow-rock-balanceo-en-hueco Hollow Rock https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/34b0a323-8501-40e3-b588-089e9f0b7f45.jpg Lie on your back and lift your shoulders and legs off the floor, pressing your lower back firmly into the ground to form a hollow, banana-shaped position. Extend your arms overhead and keep your legs straight with toes pointed, maintaining tension throughout your whole body. Rock back and forth like a curved rocking chair, driving the motion from a tight core rather than swinging your limbs. Keep your lower back pinned and your midsection braced for the entire set. https://storage.googleapis.com/kaizer-public-media/exercises/videos/34b0a323-8501-40e3-b588-089e9f0b7f45.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/hollow-rock-balanceo-en-hueco Hollow Rock (balanço côncavo) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/34b0a323-8501-40e3-b588-089e9f0b7f45.jpg Deite-se de costas e tire os ombros e as pernas do chão, pressionando firmemente a lombar contra o solo para formar uma posição côncava em forma de banana. Estenda os braços acima da cabeça e mantenha as pernas retas com os pés apontados, mantendo tensão em todo o corpo. Balance para frente e para trás como uma cadeira de balanço curva, gerando o movimento a partir de um core firme e não balançando os membros. Mantenha a lombar fixa no chão e o abdômen contraído durante toda a série. https://storage.googleapis.com/kaizer-public-media/exercises/videos/34b0a323-8501-40e3-b588-089e9f0b7f45.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/inclinacion-lateral-con-mancuernas Inclinación lateral con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/dae9bc31-f458-4bc8-8fcd-00a5b056b79b.jpg Parate derecho con una mancuerna en una mano. Inclináte de costado bajando la mancuerna. Volvé a la posición inicial. Repetí de ambos lados, manteniendo el core activo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/dae9bc31-f458-4bc8-8fcd-00a5b056b79b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/inclinacion-lateral-con-mancuernas Dumbbell Side Bend https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/dae9bc31-f458-4bc8-8fcd-00a5b056b79b.jpg Stand tall holding a dumbbell in one hand. Slowly bend sideways at your waist, lowering the dumbbell. Return to standing. Repeat for both sides, keeping your core engaged. https://storage.googleapis.com/kaizer-public-media/exercises/videos/dae9bc31-f458-4bc8-8fcd-00a5b056b79b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/inclinacion-lateral-con-mancuernas Flexão lateral com halter https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/dae9bc31-f458-4bc8-8fcd-00a5b056b79b.jpg Fique em pé segurando um halter em uma mão. Incline o tronco lentamente para o lado na altura da cintura, baixando o halter. Volte à posição em pé. Repita para ambos os lados, mantendo o core ativo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/dae9bc31-f458-4bc8-8fcd-00a5b056b79b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/inclinacion-lateral-de-cuello Inclinación lateral de cuello https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a52dfe0e-5aae-48fe-8f08-5d68c2116853.jpg Sentate o parate derecho con los hombros relajados y bajos. Incliná lentamente la cabeza hacia un lado, llevando la oreja hacia el hombro hasta sentir un estiramiento suave en el lado opuesto del cuello. Para un estiramiento más profundo, apoyá suavemente la mano del mismo lado sobre la cabeza sin tirar fuerte. Mantené la posición y respirá, después cambiá de lado para equilibrar el estiramiento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a52dfe0e-5aae-48fe-8f08-5d68c2116853.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/inclinacion-lateral-de-cuello Lateral Neck Stretch https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a52dfe0e-5aae-48fe-8f08-5d68c2116853.jpg Sit or stand tall with your shoulders relaxed and down. Slowly tilt your head to one side, bringing your ear toward your shoulder until you feel a gentle stretch along the opposite side of your neck. For a deeper stretch, rest the same-side hand lightly on your head without pulling hard. Hold the position and breathe, then switch sides to balance the stretch. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a52dfe0e-5aae-48fe-8f08-5d68c2116853.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/inclinacion-lateral-de-cuello Alongamento lateral do pescoço https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a52dfe0e-5aae-48fe-8f08-5d68c2116853.jpg Sente-se ou fique em pé com os ombros relaxados e baixos. Incline lentamente a cabeça para um lado, levando a orelha em direção ao ombro até sentir um alongamento suave no lado oposto do pescoço. Para um alongamento mais profundo, apoie levemente a mão do mesmo lado sobre a cabeça sem puxar com força. Mantenha a posição e respire, depois troque de lado para equilibrar o alongamento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a52dfe0e-5aae-48fe-8f08-5d68c2116853.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/inclinacion-lateral-de-pie Inclinación lateral de pie https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e94eb3b8-f820-4b71-825f-9cdb01fc6ace.jpg Parate derecho con los pies al ancho de la cadera y estirá un brazo por encima de la cabeza. Manteniendo las caderas firmes y el core activo, inclinás el torso hacia el lado contrario, sintiendo el estiramiento a lo largo del costado de las costillas y la cintura. Evitá irte hacia adelante o atrás; mantené el movimiento en un solo plano. Mantené el estiramiento, volvé al centro y repetí del otro lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e94eb3b8-f820-4b71-825f-9cdb01fc6ace.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/inclinacion-lateral-de-pie Standing Side Bend Stretch https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e94eb3b8-f820-4b71-825f-9cdb01fc6ace.jpg Stand tall with your feet hip-width apart and reach one arm overhead. Keeping your hips square and your core braced, bend your torso to the opposite side, feeling a stretch along the side of your ribs and waist. Avoid leaning forward or back; keep the movement in a single plane. Hold the stretch, return to center, and repeat on the other side. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e94eb3b8-f820-4b71-825f-9cdb01fc6ace.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/inclinacion-lateral-de-pie Inclinação Lateral em Pé https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e94eb3b8-f820-4b71-825f-9cdb01fc6ace.jpg Fique em pé com os pés na largura do quadril e estenda um braço acima da cabeça. Mantendo o quadril firme e o core ativo, incline o tronco para o lado oposto, sentindo o alongamento ao longo da lateral das costelas e da cintura. Evite inclinar para frente ou para trás; mantenha o movimento em um único plano. Mantenha o alongamento, volte ao centro e repita do outro lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e94eb3b8-f820-4b71-825f-9cdb01fc6ace.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/jalon-al-pecho-con-agarre-neutro Jalón al pecho con agarre neutro https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ba6a5023-d449-4da8-8b36-aa599e32b11c.jpg Sentate en la estación de jalón y enganchá un agarre neutro (palmas enfrentadas) al cable. Agarrá las manijas, trabá los muslos bajo las almohadillas e inclinate un poco hacia atrás con el pecho alto. Llevá el agarre hacia la parte alta del pecho bajando los codos hacia atrás y abajo, apretando los dorsales al final. Controlá la vuelta hasta estirar bien los brazos y sentir el estiramiento de los dorsales. El agarre neutro cuida las muñecas y enfatiza la parte baja del dorsal. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ba6a5023-d449-4da8-8b36-aa599e32b11c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/jalon-al-pecho-con-agarre-neutro Neutral-Grip Lat Pulldown https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ba6a5023-d449-4da8-8b36-aa599e32b11c.jpg Sit at a lat pulldown station and attach a neutral-grip (palms-facing) handle to the cable. Grab the handles, secure your thighs under the pads, and lean back slightly with your chest up. Pull the handle down toward your upper chest by driving your elbows down and back, squeezing your lats at the bottom. Control the bar back up until your arms are fully extended and your lats stretch. The neutral grip keeps the wrists comfortable and emphasizes the lower lats. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ba6a5023-d449-4da8-8b36-aa599e32b11c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/jalon-al-pecho-con-agarre-neutro Puxada alta com pegada neutra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ba6a5023-d449-4da8-8b36-aa599e32b11c.jpg Sente-se na estação de puxada e acople uma pegada neutra (palmas voltadas uma para a outra) ao cabo. Segure as pegas, prenda as coxas sob os apoios e incline-se levemente para trás com o peito alto. Puxe a pega em direção à parte alta do peito descendo os cotovelos para trás e para baixo, apertando os dorsais no final. Controle a volta até estender bem os braços e sentir o alongamento dos dorsais. A pegada neutra protege os punhos e enfatiza a parte baixa do dorsal. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ba6a5023-d449-4da8-8b36-aa599e32b11c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/jalon-al-pecho-de-rodillas Jalón al pecho de rodillas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b7e1078e-5415-44e8-83f1-a17220078ce0.jpg Arrodillate en el piso frente a una polea alta y agarrá el manijo con uno o ambos brazos completamente estirados arriba. Activá el core y mantené el torso erguido, después llevá el manijo hacia el hombro empujando el codo hacia abajo y atrás, guiando con el dorsal. Apretá abajo sin echarte demasiado hacia atrás. Controlá el cable al subir hasta estirar del todo el brazo arriba. La posición de rodillas saca el empuje de piernas y obliga a un trabajo estricto del dorsal. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b7e1078e-5415-44e8-83f1-a17220078ce0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/jalon-al-pecho-de-rodillas Kneeling Lat Pulldown https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b7e1078e-5415-44e8-83f1-a17220078ce0.jpg Kneel on the floor facing a high cable pulley and grab the handle with one or both arms fully extended overhead. Brace your core and keep your torso upright, then pull the handle down toward your shoulder by driving your elbow down and back, leading with the lat. Squeeze at the bottom without leaning excessively back. Control the cable on the way up until your arm is fully stretched overhead. The kneeling position removes leg drive and forces strict lat engagement. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b7e1078e-5415-44e8-83f1-a17220078ce0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/jalon-al-pecho-de-rodillas Puxada alta ajoelhado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b7e1078e-5415-44e8-83f1-a17220078ce0.jpg Ajoelhe-se no chão de frente para uma polia alta e segure a alça com um ou ambos os braços totalmente estendidos acima da cabeça. Contraia o core e mantenha o tronco ereto, depois puxe a alça em direção ao ombro empurrando o cotovelo para baixo e para trás, conduzindo com o dorsal. Contraia embaixo sem inclinar demais para trás. Controle o cabo na subida até estender totalmente o braço acima. A posição ajoelhada elimina o impulso das pernas e força o trabalho estrito do dorsal. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b7e1078e-5415-44e8-83f1-a17220078ce0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/jalon-al-pecho-en-maquina Jalón al pecho en máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/923f14ff-20fe-476a-87fd-a2d26d58730d.jpg Sentate en la máquina de jalón y agarrá la barra bien ancha. Bajá la barra al pecho superior con los codos hacia abajo y apretando la espalda. Volvé lento hasta arriba. https://storage.googleapis.com/kaizer-public-media/exercises/videos/923f14ff-20fe-476a-87fd-a2d26d58730d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/jalon-al-pecho-en-maquina Lat Pulldown https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/923f14ff-20fe-476a-87fd-a2d26d58730d.jpg Sit at the lat pulldown machine and grip the bar wide. Pull the bar down to your upper chest, keeping elbows pointed down and squeezing your back. Return slowly to the top. https://storage.googleapis.com/kaizer-public-media/exercises/videos/923f14ff-20fe-476a-87fd-a2d26d58730d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/jalon-al-pecho-en-maquina Puxada na frente https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/923f14ff-20fe-476a-87fd-a2d26d58730d.jpg Sente-se na máquina de puxada e segure a barra com pegada aberta. Puxe a barra até a parte superior do peito, mantendo os cotovelos apontados para baixo e contraindo as costas. Retorne lentamente até o topo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/923f14ff-20fe-476a-87fd-a2d26d58730d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/jalon-al-pecho-trasnuca Jalón al pecho trasnuca https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/db2465fe-be0c-4233-9ed9-7031a515e30b.jpg Sentate en la estación de jalón y tomá la barra larga con agarre pronado ancho. Trabá los muslos bajo las almohadillas y mantené el torso erguido con la cabeza apenas inclinada adelante. Llevá la barra por detrás de la cabeza hacia la base del cuello, bajando los codos derecho hacia abajo y apretando la espalda alta. Controlá la vuelta hasta extender bien los brazos. Usá una carga liviana y un tempo controlado, porque esta variante exige más a los hombros. https://storage.googleapis.com/kaizer-public-media/exercises/videos/db2465fe-be0c-4233-9ed9-7031a515e30b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/jalon-al-pecho-trasnuca Behind-the-Neck Lat Pulldown https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/db2465fe-be0c-4233-9ed9-7031a515e30b.jpg Sit at a lat pulldown station and take a wide pronated grip on the long bar. Secure your thighs under the pads and keep your torso upright with a slight forward head tilt. Pull the bar down behind your head toward the base of your neck, driving your elbows straight down and squeezing your upper back. Control the bar back up to full extension. Use a lighter load and a controlled tempo, since this variation places extra demand on the shoulders. https://storage.googleapis.com/kaizer-public-media/exercises/videos/db2465fe-be0c-4233-9ed9-7031a515e30b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/jalon-al-pecho-trasnuca Puxada alta atrás da nuca https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/db2465fe-be0c-4233-9ed9-7031a515e30b.jpg Sente-se na estação de puxada e segure a barra longa com pegada pronada aberta. Prenda as coxas sob os apoios e mantenha o tronco ereto com a cabeça levemente inclinada para frente. Puxe a barra por trás da cabeça em direção à base do pescoço, descendo os cotovelos reto para baixo e apertando a parte alta das costas. Controle a volta até estender bem os braços. Use uma carga leve e um ritmo controlado, pois essa variação exige mais dos ombros. https://storage.googleapis.com/kaizer-public-media/exercises/videos/db2465fe-be0c-4233-9ed9-7031a515e30b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/jalon-al-pecho-unilateral Jalón al pecho unilateral https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/924174c2-f37d-4dd3-b611-da14dc7964a5.jpg Sentate en la estación de jalón al pecho y enganchá una manija individual en la polea alta. Sujetala con una mano en agarre neutro, fijá los pies bajo la rodillera e inclinate apenas hacia atrás. Tirá de la manija hacia adelante del hombro, llevando el codo atrás y apretando el dorsal. Subí lento dejando que el brazo se estire por completo arriba. Hacé todas las reps de un lado antes de cambiar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/924174c2-f37d-4dd3-b611-da14dc7964a5.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/jalon-al-pecho-unilateral Single-Arm Lat Pulldown https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/924174c2-f37d-4dd3-b611-da14dc7964a5.jpg Sit at a lat pulldown station and attach a single D-handle to the high pulley. Grip the handle with one hand using a neutral grip, brace your feet under the pad, and slightly lean back. Pull the handle down toward the front of your shoulder, driving the elbow back and squeezing the lat. Slowly let the arm rise back to a full overhead stretch. Complete all reps on one side before switching. https://storage.googleapis.com/kaizer-public-media/exercises/videos/924174c2-f37d-4dd3-b611-da14dc7964a5.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/jalon-al-pecho-unilateral Puxada alta unilateral https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/924174c2-f37d-4dd3-b611-da14dc7964a5.jpg Sente-se na estação de puxada alta e prenda uma manopla individual na polia alta. Segure a manopla com uma das mãos em pegada neutra, apoie os pés sob o coxim e incline o tronco levemente para trás. Puxe a manopla em direção à frente do ombro, levando o cotovelo para trás e contraindo o dorsal. Suba lentamente deixando o braço se alongar totalmente acima. Faça todas as repetições de um lado antes de trocar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/924174c2-f37d-4dd3-b611-da14dc7964a5.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/jalon-al-pecho-unilateral-con-agarre-neutro Jalón al pecho unilateral con agarre neutro https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/473991eb-59e2-4a4b-bd22-162eb88ced62.jpg Sentate en la estación de jalón y enganchá un manijo individual de agarre neutro a la polea alta, agarrándolo con la palma hacia adentro y el brazo estirado arriba. Mantené el torso estable y llevá el manijo hacia el costado empujando el codo hacia abajo y atrás, guiando con el dorsal. Apretá abajo y sentí el estiramiento al subir mientras se estira el brazo. Trabajá un lado a la vez para corregir desbalances de fuerza y lograr un rango más profundo. El agarre neutro mantiene el hombro en una posición fuerte y cómoda. https://storage.googleapis.com/kaizer-public-media/exercises/videos/473991eb-59e2-4a4b-bd22-162eb88ced62.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/jalon-al-pecho-unilateral-con-agarre-neutro Single-Arm Neutral-Grip Lat Pulldown https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/473991eb-59e2-4a4b-bd22-162eb88ced62.jpg Sit at a lat pulldown station and attach a single neutral-grip handle to the high pulley, gripping it with your palm facing inward and arm fully extended overhead. Keep your torso stable and pull the handle down toward your side by driving your elbow down and back, leading with the lat. Squeeze at the bottom and feel the stretch on the way up as your arm extends. Work one side at a time to address strength imbalances and reach a deeper range. The neutral grip keeps the shoulder in a strong, comfortable position. https://storage.googleapis.com/kaizer-public-media/exercises/videos/473991eb-59e2-4a4b-bd22-162eb88ced62.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/jalon-al-pecho-unilateral-con-agarre-neutro Puxada alta unilateral com pegada neutra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/473991eb-59e2-4a4b-bd22-162eb88ced62.jpg Sente-se na estação de puxada e prenda uma alça individual de pegada neutra na polia alta, segurando-a com a palma voltada para dentro e o braço estendido acima. Mantenha o tronco estável e puxe a alça em direção à lateral empurrando o cotovelo para baixo e para trás, conduzindo com o dorsal. Contraia embaixo e sinta o alongamento na subida enquanto o braço estende. Trabalhe um lado de cada vez para corrigir desequilíbrios de força e alcançar uma amplitude maior. A pegada neutra mantém o ombro em uma posição forte e confortável. https://storage.googleapis.com/kaizer-public-media/exercises/videos/473991eb-59e2-4a4b-bd22-162eb88ced62.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/jalon-al-pecho-unilateral-con-agarre-supino Jalón al pecho unilateral con agarre supino https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/dc622047-aa7e-4f92-8592-765455a39a48.jpg Enganchá una manija individual a la polea alta y sentate o arrodillate de frente a la máquina. Agarrá la manija con una mano en agarre supino (palma hacia arriba) y dejá que el brazo se estire por completo arriba para sentir el estiramiento del dorsal. Llevá la manija hacia adelante del hombro bajando el codo hacia atrás y abajo, manteniendo el torso estable. Apretá fuerte el dorsal abajo y después controlá la vuelta hasta el estiramiento total. Completá todas las repeticiones de un lado antes de cambiar de brazo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/dc622047-aa7e-4f92-8592-765455a39a48.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/jalon-al-pecho-unilateral-con-agarre-supino Single-Arm Supinated Lat Pulldown https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/dc622047-aa7e-4f92-8592-765455a39a48.jpg Attach a single handle to the high pulley and sit or kneel facing the machine. Grab the handle with one hand in a supinated (palm-up) grip and let your arm extend fully overhead so the lat stretches. Pull the handle down toward the front of your shoulder, driving your elbow down and back while keeping your torso stable. Squeeze your lat hard at the bottom, then control the handle back to full stretch. Complete all reps on one side before switching arms. https://storage.googleapis.com/kaizer-public-media/exercises/videos/dc622047-aa7e-4f92-8592-765455a39a48.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/jalon-al-pecho-unilateral-con-agarre-supino Puxada alta unilateral com pegada supinada https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/dc622047-aa7e-4f92-8592-765455a39a48.jpg Acople uma pega individual à polia alta e sente-se ou ajoelhe-se de frente para a máquina. Segure a pega com uma mão em pegada supinada (palma para cima) e deixe o braço estender totalmente acima da cabeça para alongar o dorsal. Puxe a pega em direção à frente do ombro descendo o cotovelo para trás e para baixo, mantendo o tronco estável. Aperte forte o dorsal embaixo e então controle a volta até o alongamento total. Complete todas as repetições de um lado antes de trocar de braço. https://storage.googleapis.com/kaizer-public-media/exercises/videos/dc622047-aa7e-4f92-8592-765455a39a48.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/jefferson-curl Jefferson curl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/18c905e5-1e44-4395-a9e2-53339d4c73b6.jpg Parate sobre un cajón firme con una barra liviana adelante. Agarrá la barra al ancho de los hombros y parate erguido. Llevá el mentón al pecho y rodá vértebra por vértebra hacia abajo, con las rodillas casi rectas, dejando que la barra cuelgue y baje por delante de los pies. Frená cuando sientas un estiramiento fuerte pero controlado en isquios y lumbar, y volvé al ascenso vértebra por vértebra. Siempre empezá liviano. https://storage.googleapis.com/kaizer-public-media/exercises/videos/18c905e5-1e44-4395-a9e2-53339d4c73b6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/jefferson-curl Jefferson Curl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/18c905e5-1e44-4395-a9e2-53339d4c73b6.jpg Stand on a sturdy box or platform with a light barbell in front of you. Grip the bar at shoulder width and stand tall. Slowly tuck your chin and roll down vertebra by vertebra, keeping your knees almost straight, letting the bar hang and slowly lowering it past your toes. Stop when you feel a strong but controlled hamstring/lower-back stretch, then reverse the motion segment by segment back to standing. Always start light. https://storage.googleapis.com/kaizer-public-media/exercises/videos/18c905e5-1e44-4395-a9e2-53339d4c73b6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/jefferson-curl Jefferson Curl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/18c905e5-1e44-4395-a9e2-53339d4c73b6.jpg Fique sobre um caixote firme com uma barra leve à sua frente. Segure a barra na largura dos ombros e fique ereto. Leve o queixo ao peito e role vértebra por vértebra para baixo, com os joelhos quase retos, deixando a barra pendurar e descer à frente dos pés. Pare quando sentir um alongamento forte mas controlado em isquiotibiais e lombar e volte vértebra por vértebra à posição inicial. Comece sempre com pouca carga. https://storage.googleapis.com/kaizer-public-media/exercises/videos/18c905e5-1e44-4395-a9e2-53339d4c73b6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/jm-press-con-barra JM press con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9344c3a6-2662-494a-886e-7cde0b046c9c.jpg Acostate boca arriba en un banco plano y sacá la barra con un agarre al ancho de los hombros, sosteniéndola sobre el pecho como en press cerrado. Bajá la barra flexionando los codos para que vaya hacia el cuello alto o el mentón, manteniendo los codos cerrados y los antebrazos casi verticales. Cuando la barra llega abajo, empujala extendiendo los codos con fuerza. El JM press es un híbrido entre press cerrado y rompe cráneos que carga mucho el tríceps. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9344c3a6-2662-494a-886e-7cde0b046c9c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/jm-press-con-barra Barbell JM Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9344c3a6-2662-494a-886e-7cde0b046c9c.jpg Lie back on a flat bench and unrack a barbell with a shoulder-width grip, holding it over your chest like a close-grip bench press. Lower the bar by hinging at the elbows so it travels toward your upper neck or chin, keeping your elbows tucked and forearms close to vertical. When the bar reaches the bottom, press it back up by aggressively extending your elbows. The JM press is a hybrid of a close-grip bench and a skull crusher that loads the triceps heavily. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9344c3a6-2662-494a-886e-7cde0b046c9c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/jm-press-con-barra JM press com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9344c3a6-2662-494a-886e-7cde0b046c9c.jpg Deite-se de costas em um banco reto e retire a barra com pegada na largura dos ombros, segurando-a sobre o peito como num supino fechado. Desça a barra flexionando os cotovelos para que vá em direção ao pescoço alto ou queixo, mantendo os cotovelos fechados e os antebraços quase verticais. Quando a barra chegar embaixo, empurre estendendo os cotovelos com força. O JM press é um híbrido de supino fechado e rosca testa que sobrecarrega bastante o tríceps. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9344c3a6-2662-494a-886e-7cde0b046c9c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/jm-press-con-mancuernas JM press con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/38e5644a-2aab-47c2-9cdb-755671e6a76d.jpg Acostate boca arriba en un banco plano con una mancuerna en cada mano sobre el pecho y agarre neutro, las palmas enfrentadas. Bajá las mancuernas flexionando los codos para que vayan hacia el pecho alto o el cuello, manteniendo los codos cerrados y los antebrazos casi verticales. Empujá las mancuernas extendiendo los codos con potencia, frenando justo antes del bloqueo para no perder tensión en el tríceps. La versión con mancuernas permite una trayectoria de muñeca más libre y entrena cada brazo por separado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/38e5644a-2aab-47c2-9cdb-755671e6a76d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/jm-press-con-mancuernas Dumbbell JM Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/38e5644a-2aab-47c2-9cdb-755671e6a76d.jpg Lie back on a flat bench holding a dumbbell in each hand over your chest with a neutral grip, palms facing each other. Lower the dumbbells by bending at the elbows so they travel toward your upper chest or neck, keeping your elbows tucked and forearms near vertical. Press the dumbbells back up by powerfully extending your elbows, stopping just short of lockout to keep tension on the triceps. The dumbbell version allows a freer wrist path and trains each arm independently. https://storage.googleapis.com/kaizer-public-media/exercises/videos/38e5644a-2aab-47c2-9cdb-755671e6a76d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/jm-press-con-mancuernas JM press com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/38e5644a-2aab-47c2-9cdb-755671e6a76d.jpg Deite-se de costas em um banco reto com um halter em cada mão sobre o peito e pegada neutra, palmas voltadas uma para a outra. Desça os halteres flexionando os cotovelos para que vão em direção ao peito alto ou ao pescoço, mantendo os cotovelos fechados e os antebraços quase verticais. Empurre os halteres estendendo os cotovelos com potência, parando pouco antes da extensão total para manter tensão no tríceps. A versão com halteres permite uma trajetória de punho mais livre e treina cada braço de forma independente. https://storage.googleapis.com/kaizer-public-media/exercises/videos/38e5644a-2aab-47c2-9cdb-755671e6a76d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/l-sit-sosten-en-l L-sit (sostén en L) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f024592d-0305-47a1-bc48-4f81475d7ead.jpg Sentate en el piso o entre dos paralelas con las manos apoyadas al lado de las caderas. Empujá fuerte hacia abajo con las manos para despegar la cadera del suelo y después estirá las piernas hacia adelante para que el cuerpo forme una L. Mantené las rodillas trabadas, las puntas de los pies estiradas y los hombros hacia abajo mientras contraés fuerte el abdomen. Sostené la posición por tiempo sin dejar caer la cadera. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f024592d-0305-47a1-bc48-4f81475d7ead.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/l-sit-sosten-en-l L-Sit Hold https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f024592d-0305-47a1-bc48-4f81475d7ead.jpg Sit on the floor or between two parallettes with your hands pressed down beside your hips. Push down hard through your hands to lift your hips off the ground, then extend your legs straight out in front of you so your body forms an L. Keep your knees locked, toes pointed, and shoulders depressed while bracing your abs hard. Hold the position for time without letting your hips sag. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f024592d-0305-47a1-bc48-4f81475d7ead.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/l-sit-sosten-en-l L-Sit (sustentação em L) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f024592d-0305-47a1-bc48-4f81475d7ead.jpg Sente-se no chão ou entre duas paralelas com as mãos apoiadas ao lado dos quadris. Empurre forte para baixo com as mãos para tirar o quadril do chão e depois estenda as pernas para frente até o corpo formar um L. Mantenha os joelhos travados, os pés apontados e os ombros para baixo enquanto contrai forte o abdômen. Segure a posição por tempo sem deixar o quadril cair. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f024592d-0305-47a1-bc48-4f81475d7ead.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/lanzamiento-de-pelota-medicinal Lanzamiento de pelota medicinal https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c2e2be79-79cd-44c3-92f9-276314f605d7.jpg Parate con los pies al ancho de hombros sosteniendo una pelota medicinal con ambas manos. Levantá la pelota por encima de la cabeza, estirando todo el cuerpo y alcanzando bien alto con los brazos. Lanzá la pelota con explosividad derecho contra el piso haciendo bisagra de cadera y contrayendo fuerte el abdomen. Agarrá el rebote o levantá la pelota y repetí enseguida, manteniendo el movimiento potente y continuo. Usá todo el cuerpo para generar fuerza, empujando con el abdomen y los dorsales. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c2e2be79-79cd-44c3-92f9-276314f605d7.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/lanzamiento-de-pelota-medicinal Medicine Ball Slam https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c2e2be79-79cd-44c3-92f9-276314f605d7.jpg Stand with your feet shoulder-width apart holding a medicine ball with both hands. Raise the ball overhead, fully extending your body and reaching tall through your arms. Explosively slam the ball straight down into the floor by hinging at your hips and crunching your core hard. Catch the rebound or pick the ball up and immediately repeat, keeping the movement powerful and continuous. Use your whole body to generate force, driving through the abs and lats. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c2e2be79-79cd-44c3-92f9-276314f605d7.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/lanzamiento-de-pelota-medicinal Arremesso de bola medicinal https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c2e2be79-79cd-44c3-92f9-276314f605d7.jpg Fique em pé com os pés na largura dos ombros segurando uma bola medicinal com as duas mãos. Levante a bola acima da cabeça, estendendo todo o corpo e alcançando bem alto com os braços. Arremesse a bola com explosão reto contra o chão fazendo dobradiça de quadril e contraindo forte o abdômen. Pegue o rebote ou apanhe a bola e repita imediatamente, mantendo o movimento potente e contínuo. Use o corpo todo para gerar força, empurrando com o abdômen e os dorsais. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c2e2be79-79cd-44c3-92f9-276314f605d7.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/lanzamiento-overhead-con-pelota-medicinal Lanzamiento overhead con pelota medicinal https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f980b905-f00c-4484-8512-b29765807953.jpg Parate con los pies al ancho de los hombros sosteniendo una pelota medicinal con ambas manos. Llevá la pelota por encima de la cabeza inclinándote levemente hacia atrás, después lanzala explosivamente hacia adelante y abajo o contra una pared, empujando con la cadera, el core y los hombros. Acompañá el movimiento con el tronco y agarrá o recuperá la pelota antes de volver a empezar. Mantené el core firme en todo momento para transferir la potencia y proteger la espalda baja. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f980b905-f00c-4484-8512-b29765807953.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/lanzamiento-overhead-con-pelota-medicinal Medicine Ball Overhead Throw https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f980b905-f00c-4484-8512-b29765807953.jpg Stand with feet shoulder-width apart holding a medicine ball with both hands. Bring the ball overhead while hinging slightly back, then explosively throw it forward and down or against a wall, driving through your hips, core and shoulders. Follow through with your trunk and catch or retrieve the ball before resetting. Keep your core braced throughout to transfer power efficiently and protect your lower back. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f980b905-f00c-4484-8512-b29765807953.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/lanzamiento-overhead-con-pelota-medicinal Arremesso acima da cabeça com bola medicinal https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f980b905-f00c-4484-8512-b29765807953.jpg Fique com os pés na largura dos ombros segurando uma bola medicinal com as duas mãos. Leve a bola acima da cabeça inclinando-se levemente para trás, depois arremesse-a explosivamente para frente e para baixo ou contra uma parede, empurrando com o quadril, o core e os ombros. Acompanhe o movimento com o tronco e pegue ou recupere a bola antes de recomeçar. Mantenha o core firme o tempo todo para transferir a potência e proteger a lombar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f980b905-f00c-4484-8512-b29765807953.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/lanzamiento-rotacional-con-pelota-medicinal Lanzamiento rotacional con pelota medicinal https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/acd2f264-9b7f-4c81-9a35-2650038127d2.jpg Parate de costado a una pared firme con los pies al ancho de los hombros, sosteniendo una pelota medicinal a la altura de la cadera. Rotá el torso alejándote de la pared cargando la cadera y los oblicuos, después pivoteá explosivamente el pie de atrás y soltá la cadera y el tronco hacia la pared para lanzar la pelota con fuerza. Agarrá el rebote y volvé a la posición inicial, manteniendo el core firme y dejando que el movimiento venga de la rotación, no de los brazos. Hacé todas las repeticiones de un lado antes de cambiar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/acd2f264-9b7f-4c81-9a35-2650038127d2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/lanzamiento-rotacional-con-pelota-medicinal Medicine Ball Rotational Throw https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/acd2f264-9b7f-4c81-9a35-2650038127d2.jpg Stand side-on to a sturdy wall with feet shoulder-width apart, holding a medicine ball at hip height. Rotate your torso away from the wall, loading your hips and obliques, then explosively pivot your back foot and snap your hips and trunk toward the wall to throw the ball hard against it. Catch the rebound and reset, keeping your core braced and the movement driven by rotation rather than your arms. Perform all reps on one side before switching. https://storage.googleapis.com/kaizer-public-media/exercises/videos/acd2f264-9b7f-4c81-9a35-2650038127d2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/lanzamiento-rotacional-con-pelota-medicinal Arremesso rotacional com bola medicinal https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/acd2f264-9b7f-4c81-9a35-2650038127d2.jpg Fique de lado para uma parede firme com os pés na largura dos ombros, segurando uma bola medicinal na altura do quadril. Gire o tronco afastando-se da parede, carregando o quadril e os oblíquos, depois pivote explosivamente o pé de trás e solte o quadril e o tronco em direção à parede para arremessar a bola com força. Pegue o rebote e retorne à posição inicial, mantendo o core firme e deixando o movimento vir da rotação, não dos braços. Faça todas as repetições de um lado antes de trocar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/acd2f264-9b7f-4c81-9a35-2650038127d2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/lanzamientos-de-balon-a-la-pared Lanzamientos de balón a la pared https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b80232bc-8869-48b7-a868-ea8d7fbd9ad4.jpg Sujetá la pelota a la altura del pecho y parate cerca de una pared. Bajá en sentadilla y subí de forma explosiva lanzando la pelota contra la pared. Recibila al rebotar y repetí. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b80232bc-8869-48b7-a868-ea8d7fbd9ad4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/lanzamientos-de-balon-a-la-pared Wall Ball Shots https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b80232bc-8869-48b7-a868-ea8d7fbd9ad4.jpg Hold a medicine ball at your chest and stand a short distance from a wall. Squat down, then explode upward, throwing the ball at a target on the wall. Catch it on the rebound and repeat. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b80232bc-8869-48b7-a868-ea8d7fbd9ad4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/lanzamientos-de-balon-a-la-pared Arremessos de wall ball https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b80232bc-8869-48b7-a868-ea8d7fbd9ad4.jpg Segure uma bola medicinal na altura do peito e fique a uma curta distância da parede. Agache e, em seguida, exploda para cima arremessando a bola em um alvo na parede. Pegue a bola no rebote e repita. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b80232bc-8869-48b7-a868-ea8d7fbd9ad4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/larsen-press-con-barra Larsen press con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3dcc26be-e661-4f65-ac26-746d405250b0.jpg Acostate en un banco plano y estirá las piernas hacia adelante para que los pies queden apoyados en el piso delante tuyo en vez de plantados bajo la cadera. Agarrá la barra un poco más ancho que los hombros, sacála del soporte y bajála al pecho con control. Empujá hasta la extensión completa sin usar empuje de piernas, manteniendo el core firme para no perder estabilidad. Sacar el empuje de piernas obliga al pecho, los hombros y el tríceps a hacer todo el trabajo y mejora la estabilidad en el banco. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3dcc26be-e661-4f65-ac26-746d405250b0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/larsen-press-con-barra Barbell Larsen Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3dcc26be-e661-4f65-ac26-746d405250b0.jpg Lie on a flat bench and extend your legs straight out so your feet rest on the floor in front of you instead of being planted under your hips. Grip the barbell slightly wider than shoulder width, unrack it, and lower it to your chest with control. Press back to lockout without using any leg drive, keeping your core tight to stay stable. Removing the leg drive forces the chest, shoulders, and triceps to do all the work and improves stability off the bench. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3dcc26be-e661-4f65-ac26-746d405250b0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/larsen-press-con-barra Supino Larsen com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3dcc26be-e661-4f65-ac26-746d405250b0.jpg Deite-se em um banco plano e estenda as pernas para a frente de modo que os pés fiquem apoiados no chão à sua frente, e não plantados sob o quadril. Segure a barra um pouco mais aberto que os ombros, retire-a do suporte e desça até o peito com controle. Empurre até a extensão completa sem usar impulso das pernas, mantendo o core firme para manter a estabilidade. Eliminar o impulso das pernas obriga peito, ombros e tríceps a fazerem todo o trabalho e melhora a estabilidade no banco. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3dcc26be-e661-4f65-ac26-746d405250b0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/lenadores-en-polea Leñadores en polea https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/715685cc-7c93-48a6-9a0c-e2339d4235c0.jpg Parate de costado junto a la polea, con el mango en la posición más alta o más baja. Agarrá el mango con ambas manos, brazos extendidos. Girá el torso mientras llevás el cable en diagonal a través del cuerpo, manteniendo el core firme. Volvé controlando y repetí. La fuerza tiene que salir del core, no de los brazos. https://storage.googleapis.com/kaizer-public-media/exercises/videos/715685cc-7c93-48a6-9a0c-e2339d4235c0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/lenadores-en-polea Cable Woodchopper https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/715685cc-7c93-48a6-9a0c-e2339d4235c0.jpg Stand sideways next to the cable machine, with the handle set at chest or rib height. Grab the handle with both hands, arms extended. Rotate your torso and pull the cable diagonally across your body, keeping your core tight. Control the movement back and repeat. Power comes from your core rotation, not your arms. https://storage.googleapis.com/kaizer-public-media/exercises/videos/715685cc-7c93-48a6-9a0c-e2339d4235c0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/lenadores-en-polea Lenhador na polia https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/715685cc-7c93-48a6-9a0c-e2339d4235c0.jpg Fique de lado em relação à máquina de cabos, com a alça ajustada na altura do peito ou das costelas. Segure a alça com as duas mãos, braços estendidos. Gire o tronco e puxe o cabo na diagonal cruzando o corpo, mantendo o core firme. Controle o retorno e repita. A força vem da rotação do core, não dos braços. https://storage.googleapis.com/kaizer-public-media/exercises/videos/715685cc-7c93-48a6-9a0c-e2339d4235c0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/limpiaparabrisas-acostado Limpiaparabrisas acostado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/476a7362-3c17-4673-a1cc-2f97ce72914f.jpg Acostate boca arriba con los brazos abiertos a los costados para estabilizarte y subí las piernas hacia el techo con una leve flexión de rodillas. Manteniendo los hombros pegados al piso, rotá las piernas hacia un costado como un limpiaparabrisas, controlando la bajada con los oblicuos. Frená antes de que los pies toquen el suelo y volvé pasando por el centro hacia el lado opuesto. Movete lento y evitá que la espalda baja se arquee. https://storage.googleapis.com/kaizer-public-media/exercises/videos/476a7362-3c17-4673-a1cc-2f97ce72914f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/limpiaparabrisas-acostado Lying Windshield Wipers https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/476a7362-3c17-4673-a1cc-2f97ce72914f.jpg Lie on your back with your arms out to the sides for support and raise your legs toward the ceiling with a slight knee bend. Keeping your shoulders pinned to the floor, rotate your legs down to one side like a windshield wiper, controlling the descent with your obliques. Stop before your feet touch the floor, then sweep back through center to the opposite side. Move slowly and keep your lower back from arching. https://storage.googleapis.com/kaizer-public-media/exercises/videos/476a7362-3c17-4673-a1cc-2f97ce72914f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/limpiaparabrisas-acostado Limpador de para-brisa deitado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/476a7362-3c17-4673-a1cc-2f97ce72914f.jpg Deite-se de costas com os braços abertos para se apoiar e eleve as pernas em direção ao teto com uma leve flexão dos joelhos. Mantendo os ombros pressionados no chão, gire as pernas para um lado como um limpador de para-brisa, controlando a descida com os oblíquos. Pare antes que os pés toquem o chão e volte passando pelo centro até o lado oposto. Mova-se devagar e evite que a lombar arqueie. https://storage.googleapis.com/kaizer-public-media/exercises/videos/476a7362-3c17-4673-a1cc-2f97ce72914f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/lu-raises Lu Raises https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/50bd3581-8600-4435-84cf-9fc9a6f0858e.jpg Parate con los pies al ancho de caderas, sosteniendo una mancuerna liviana en cada mano a los costados con las palmas hacia adentro. Con una leve inclinación del torso hacia adelante y los codos apenas flexionados, elevá las mancuernas hacia los costados y seguí subiendo hasta tener los brazos completamente extendidos sobre la cabeza. Bajá lento por el mismo arco hasta la posición inicial. Mantené el movimiento controlado, sin balanceo, y usá un peso que te permita mantener la técnica durante todo el rango de movimiento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/50bd3581-8600-4435-84cf-9fc9a6f0858e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/lu-raises Lu Raises https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/50bd3581-8600-4435-84cf-9fc9a6f0858e.jpg Stand with feet hip-width apart, holding a light dumbbell in each hand at your sides with palms facing inward. With a slight forward lean at the hips and a soft bend in your elbows, raise the dumbbells out to the sides and continue lifting them overhead until your arms are fully extended above you. Lower the weights slowly back down along the same arc. Keep the movement controlled, avoid swinging, and use a weight light enough to maintain proper form through the full range of motion. https://storage.googleapis.com/kaizer-public-media/exercises/videos/50bd3581-8600-4435-84cf-9fc9a6f0858e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/lu-raises Lu Raises https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/50bd3581-8600-4435-84cf-9fc9a6f0858e.jpg Fique em pé com os pés na largura do quadril, segurando um halter leve em cada mão ao lado do corpo com as palmas voltadas para dentro. Com uma leve inclinação do tronco para frente e os cotovelos levemente flexionados, eleve os halteres para os lados e continue subindo até os braços ficarem completamente estendidos acima da cabeça. Desça os pesos lentamente pelo mesmo arco até a posição inicial. Mantenha o movimento controlado, sem balanço, e use um peso que permita manter a técnica durante toda a amplitude de movimento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/50bd3581-8600-4435-84cf-9fc9a6f0858e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/maquina-de-remo Máquina de remo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d4a2f920-53af-4586-9374-c7e6c6aa5cb3.jpg Sentate en el remoergómetro con los pies sujetos y agarrá el manijo con ambas manos, deslizándote hacia adelante hasta que las tibias queden verticales. Empujá con fuerza primero con las piernas, después inclinate levemente hacia atrás y llevá el manijo hacia la parte baja de las costillas en una secuencia fluida. Invertí el movimiento estirando los brazos, inclinándote hacia adelante y flexionando las rodillas para volver al inicio. Mantené un ritmo constante y respirá al compás de la remada. Es un movimiento cardiovascular de cuerpo completo que entrena espalda, piernas y core a la vez. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d4a2f920-53af-4586-9374-c7e6c6aa5cb3.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/maquina-de-remo Rowing Machine https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d4a2f920-53af-4586-9374-c7e6c6aa5cb3.jpg Sit on the rowing ergometer with your feet strapped in and grab the handle with both hands, sliding forward so your shins are vertical. Drive powerfully through your legs first, then lean back slightly and pull the handle to your lower ribs in one fluid sequence. Reverse the motion by extending your arms, hinging forward, and bending your knees to slide back to the catch. Keep a steady cadence and breathe with the stroke. This is a full-body cardio movement that trains the back, legs, and core together. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d4a2f920-53af-4586-9374-c7e6c6aa5cb3.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/maquina-de-remo Máquina de remo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d4a2f920-53af-4586-9374-c7e6c6aa5cb3.jpg Sente-se no remoergômetro com os pés presos e segure a alça com as duas mãos, deslizando para frente até as canelas ficarem verticais. Impulsione com força primeiro com as pernas, depois incline-se levemente para trás e puxe a alça em direção à parte baixa das costelas em uma sequência fluida. Inverta o movimento estendendo os braços, inclinando-se para frente e flexionando os joelhos para voltar ao início. Mantenha um ritmo constante e respire no compasso da remada. É um movimento cardiovascular de corpo inteiro que treina costas, pernas e core ao mesmo tempo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d4a2f920-53af-4586-9374-c7e6c6aa5cb3.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/marcha-de-puente-de-gluteo Marcha de puente de glúteo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/4dc13a37-136f-459a-86f1-f1511832dfc2.jpg Acostate boca arriba con las rodillas flexionadas, los pies planos en el piso y los brazos a los costados, después empujá con los talones para subir la cadera en un puente de glúteo. Mantené esa posición de puente elevada con los glúteos apretados y el abdomen firme para que la cadera quede pareja. Levantá despacio una rodilla hacia el pecho como una marcha, evitando que la pelvis baje o gire, después volvé ese pie al piso. Alterná las piernas en un ritmo de marcha controlado, contando cada elevación de pierna como una rep mientras mantenés la cadera bien arriba todo el tiempo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/4dc13a37-136f-459a-86f1-f1511832dfc2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/marcha-de-puente-de-gluteo Glute Bridge March https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/4dc13a37-136f-459a-86f1-f1511832dfc2.jpg Lie on your back with your knees bent, feet flat on the floor, and arms at your sides, then drive through your heels to lift your hips into a glute bridge. Hold this elevated bridge position with your glutes squeezed and core braced so your hips stay level. Slowly lift one knee toward your chest like a march, keeping the pelvis from dropping or twisting, then return that foot to the floor. Alternate legs in a controlled marching rhythm, counting each leg lift as a rep while keeping your hips high throughout. https://storage.googleapis.com/kaizer-public-media/exercises/videos/4dc13a37-136f-459a-86f1-f1511832dfc2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/marcha-de-puente-de-gluteo Marcha em ponte de glúteo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/4dc13a37-136f-459a-86f1-f1511832dfc2.jpg Deite-se de costas com os joelhos flexionados, os pés planos no chão e os braços ao lado do corpo, depois empurre com os calcanhares para elevar o quadril em uma ponte de glúteo. Mantenha essa posição de ponte elevada com os glúteos contraídos e o abdômen firme para que o quadril fique nivelado. Levante devagar um joelho em direção ao peito como uma marcha, evitando que a pelve caia ou gire, depois retorne esse pé ao chão. Alterne as pernas em um ritmo de marcha controlado, contando cada elevação de perna como uma repetição enquanto mantém o quadril bem alto o tempo todo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/4dc13a37-136f-459a-86f1-f1511832dfc2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/molino-windmill-con-kettlebell Molino (windmill) con kettlebell https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/4c11c0d9-c0e8-4eff-a0c8-90f80d7ca279.jpg Presioná una kettlebell por encima de la cabeza con un brazo y bloqueala, después girá los pies unos 45 grados hacia el lado contrario a la carga. Manteniendo el brazo de la pesa vertical y la vista en ella, llevá la cadera hacia afuera en dirección a la kettlebell y hacé una bisagra lateral, deslizando la mano libre por la parte interna de la pierna de adelante. Bajá hasta que el torso quede casi paralelo al piso, manteniendo las dos rodillas bastante estiradas y el brazo de arriba bloqueado. Revertí el movimiento llevando la cadera de vuelta debajo tuyo para subir erguido, después completá las repeticiones y cambiá de lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/4c11c0d9-c0e8-4eff-a0c8-90f80d7ca279.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/molino-windmill-con-kettlebell Kettlebell Windmill https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/4c11c0d9-c0e8-4eff-a0c8-90f80d7ca279.jpg Press a kettlebell overhead with one arm and lock it out, then turn your feet roughly 45 degrees away from the loaded side. Keeping the bell-side arm vertical and your eyes on it, push your hip out toward the kettlebell and hinge sideways, sliding your free hand down the inside of your lead leg. Lower until your torso is close to parallel with the floor while keeping both knees mostly straight and the overhead arm locked. Reverse the movement by driving your hips back under you to stand tall, then complete the reps and switch sides. https://storage.googleapis.com/kaizer-public-media/exercises/videos/4c11c0d9-c0e8-4eff-a0c8-90f80d7ca279.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/molino-windmill-con-kettlebell Windmill com kettlebell https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/4c11c0d9-c0e8-4eff-a0c8-90f80d7ca279.jpg Pressione um kettlebell acima da cabeça com um braço e trave-o, depois gire os pés cerca de 45 graus para o lado oposto à carga. Mantendo o braço do peso vertical e o olhar nele, leve o quadril para fora em direção ao kettlebell e faça uma dobradiça lateral, deslizando a mão livre pela parte interna da perna da frente. Desça até o tronco ficar quase paralelo ao chão, mantendo os dois joelhos bastante esticados e o braço de cima travado. Reverta o movimento levando o quadril de volta para baixo de você para subir ereto, depois complete as repetições e troque de lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/4c11c0d9-c0e8-4eff-a0c8-90f80d7ca279.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/muscle-up Muscle up https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/88ed389c-7f02-426b-89c9-7068014ebef6.jpg Colgate de una barra de dominadas o anillas con agarre falso y los brazos totalmente extendidos. Generá impulso con un kipping controlado o un tirón estricto, llevando el pecho de forma explosiva hacia arriba y hacia la barra lo más alto posible. Cuando el pecho pase la barra, rotá las muñecas por encima y hacé la transición empujando fuerte hacia abajo hasta bloquear los brazos arriba de la barra. Bajá controlado de nuevo hasta la posición colgante para completar la repetición. https://storage.googleapis.com/kaizer-public-media/exercises/videos/88ed389c-7f02-426b-89c9-7068014ebef6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/muscle-up Muscle Up https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/88ed389c-7f02-426b-89c9-7068014ebef6.jpg Hang from a pull-up bar or rings with a false grip and your arms fully extended. Generate momentum with a controlled kip or strict pull, driving your chest explosively up and toward the bar as high as possible. Once your chest clears the bar, rotate your wrists over and transition by pressing down hard to push yourself up until your arms lock out above the bar. Lower under control back to the dead hang to complete the rep. https://storage.googleapis.com/kaizer-public-media/exercises/videos/88ed389c-7f02-426b-89c9-7068014ebef6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/muscle-up Muscle up https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/88ed389c-7f02-426b-89c9-7068014ebef6.jpg Fique pendurado em uma barra fixa ou argolas com pegada falsa e os braços totalmente estendidos. Gere impulso com um kipping controlado ou uma tração estrita, levando o peito explosivamente para cima e em direção à barra o mais alto possível. Quando o peito passar a barra, gire os punhos por cima e faça a transição empurrando forte para baixo até travar os braços acima da barra. Desça de forma controlada de volta à posição pendente para completar a repetição. https://storage.googleapis.com/kaizer-public-media/exercises/videos/88ed389c-7f02-426b-89c9-7068014ebef6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/oruga-inchworm Oruga (inchworm) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e17b0722-deac-4e03-af0d-69f7b92b036b.jpg Parate derecho con los pies al ancho de cadera, después flexioná desde la cadera y apoyá las manos en el piso adelante tuyo, doblando las rodillas solo lo necesario. Caminá con las manos hacia adelante paso a paso hasta llegar a una plancha alta con el cuerpo en línea recta. Mantené un instante con el abdomen firme, después caminá con las manos de vuelta hacia los pies y levantate. Movete con un ritmo suave y controlado, manteniendo la columna neutra todo el tiempo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e17b0722-deac-4e03-af0d-69f7b92b036b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/oruga-inchworm Inchworm https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e17b0722-deac-4e03-af0d-69f7b92b036b.jpg Stand tall with your feet hip-width apart, then hinge at the hips and place your hands on the floor in front of you, bending the knees only as needed. Walk your hands forward step by step until you reach a high plank position with your body in a straight line. Hold briefly with a braced core, then walk your hands back toward your feet and stand up. Move in a smooth, controlled rhythm and keep your spine neutral throughout. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e17b0722-deac-4e03-af0d-69f7b92b036b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/oruga-inchworm Inchworm (minhoca) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e17b0722-deac-4e03-af0d-69f7b92b036b.jpg Fique em pé com os pés na largura do quadril, depois flexione pelo quadril e apoie as mãos no chão à sua frente, dobrando os joelhos apenas o necessário. Caminhe com as mãos para a frente passo a passo até chegar a uma prancha alta com o corpo em linha reta. Mantenha por um instante com o abdômen contraído, depois caminhe com as mãos de volta aos pés e levante-se. Mova-se em um ritmo suave e controlado, mantendo a coluna neutra o tempo todo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e17b0722-deac-4e03-af0d-69f7b92b036b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/pasaje-de-hombros-con-baston Pasaje de hombros con bastón https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2d23334a-3af0-4635-bbab-677438470fc8.jpg Parate derecho sosteniendo un bastón o palo con un agarre amplio por encima, frente a los muslos. Manteniendo los brazos estirados, levantá el bastón por encima de la cabeza y seguí llevándolo hacia atrás de la cadera, después invertí el recorrido para volver al frente. Abrí más el agarre si sentís pinzamiento y llegá solo hasta donde tus hombros lo permitan cómodamente. Mantené las costillas bajas y evitá arquear la zona lumbar mientras el bastón pasa por arriba. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2d23334a-3af0-4635-bbab-677438470fc8.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/pasaje-de-hombros-con-baston Stick Shoulder Pass-Through https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2d23334a-3af0-4635-bbab-677438470fc8.jpg Stand tall holding a stick or dowel with a wide overhand grip in front of your thighs. Keeping your arms straight, raise the stick overhead and continue moving it back behind your hips, then reverse the path to return to the front. Widen your grip if you feel pinching and only go as far as your shoulders allow comfortably. Keep your ribs down and avoid arching your lower back as the stick passes overhead. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2d23334a-3af0-4635-bbab-677438470fc8.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/pasaje-de-hombros-con-baston Passagem de ombros com bastão https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2d23334a-3af0-4635-bbab-677438470fc8.jpg Fique em pé segurando um bastão com pegada larga por cima, à frente das coxas. Mantendo os braços esticados, levante o bastão acima da cabeça e continue levando-o para trás do quadril, depois inverta o trajeto para voltar à frente. Abra mais a pegada se sentir pinçamento e vá apenas até onde seus ombros permitirem confortavelmente. Mantenha as costelas baixas e evite arquear a lombar enquanto o bastão passa por cima. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2d23334a-3af0-4635-bbab-677438470fc8.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/pase-de-pecho-con-balon-medicinal Pase de pecho con balón medicinal https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1ee2df34-e4ec-4b24-81d2-232e9b018c9b.jpg Parate frente a una pared con la pelota a la altura del pecho. Empujá la pelota con fuerza desde el pecho, extendiendo los brazos. Recibí la pelota al rebotar y repetí. Mantené la postura y el core firme. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1ee2df34-e4ec-4b24-81d2-232e9b018c9b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/pase-de-pecho-con-balon-medicinal Medicine Ball Chest Pass https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1ee2df34-e4ec-4b24-81d2-232e9b018c9b.jpg Stand facing a wall holding a medicine ball at chest height. Forcefully push the ball forward from your chest, extending your arms. Catch the ball as it rebounds and repeat. Keep your stance strong and core stable. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1ee2df34-e4ec-4b24-81d2-232e9b018c9b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/pase-de-pecho-con-balon-medicinal Passe de peito com bola medicinal https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1ee2df34-e4ec-4b24-81d2-232e9b018c9b.jpg Fique de frente para uma parede segurando uma bola medicinal na altura do peito. Empurre a bola com força para frente, estendendo os braços. Pegue a bola quando ela rebater e repita. Mantenha a base firme e o core estável. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1ee2df34-e4ec-4b24-81d2-232e9b018c9b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/patada-de-aleteo Patada de aleteo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0c29962d-09e5-44fd-8a94-df6f2a1d9c6b.jpg Acostate boca arriba con las piernas estiradas y las manos debajo de los glúteos para sostener la espalda baja. Levantá ambas piernas unos centímetros del piso y contraé el abdomen, hundiendo la espalda baja contra el suelo. Pateá alternando las piernas hacia arriba y abajo en movimientos cortos y rápidos, manteniéndolas rectas. Sostené tensión constante y nunca dejes que los pies descansen en el piso entre repeticiones. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0c29962d-09e5-44fd-8a94-df6f2a1d9c6b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/patada-de-aleteo Flutter Kicks https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0c29962d-09e5-44fd-8a94-df6f2a1d9c6b.jpg Lie on your back with your legs extended and your hands tucked under your glutes for lower-back support. Raise both legs a few inches off the floor and brace your abs, pressing your lower back into the ground. Alternately kick your legs up and down in small, quick scissoring motions while keeping them straight. Maintain constant tension and never let your feet rest on the floor between reps. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0c29962d-09e5-44fd-8a94-df6f2a1d9c6b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/patada-de-aleteo Flutter Kicks (chute alternado) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0c29962d-09e5-44fd-8a94-df6f2a1d9c6b.jpg Deite-se de costas com as pernas estendidas e as mãos sob os glúteos para apoiar a lombar. Eleve as duas pernas alguns centímetros do chão e contraia o abdômen, pressionando a lombar contra o solo. Chute alternando as pernas para cima e para baixo em movimentos curtos e rápidos, mantendo-as retas. Mantenha tensão constante e nunca deixe os pés descansarem no chão entre as repetições. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0c29962d-09e5-44fd-8a94-df6f2a1d9c6b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/patada-de-bombero-fire-hydrant Patada de bombero (fire hydrant) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c6ab7972-87fd-4d91-b27b-e153cf9d5220.jpg Ponete en cuatro apoyos con las manos debajo de los hombros y las rodillas debajo de la cadera, manteniendo la columna recta y neutra. Mantené el abdomen firme para que el torso no rote. Con la rodilla flexionada a noventa grados, subí una pierna hacia el costado hasta que el muslo quede más o menos paralelo al piso, apretando la parte externa del glúteo arriba. Bajá controlado sin dejar que la cadera gire, completá las reps y cambiá de lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c6ab7972-87fd-4d91-b27b-e153cf9d5220.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/patada-de-bombero-fire-hydrant Fire Hydrant https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c6ab7972-87fd-4d91-b27b-e153cf9d5220.jpg Get on all fours with your hands under your shoulders and knees under your hips, keeping a flat, neutral spine. Brace your core to stop your torso from rotating. Keeping your knee bent at ninety degrees, raise one leg out to the side until your thigh is roughly parallel to the floor, squeezing the outer glute at the top. Lower under control without letting your hips twist, complete your reps, then switch sides. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c6ab7972-87fd-4d91-b27b-e153cf9d5220.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/patada-de-bombero-fire-hydrant Fire hydrant https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c6ab7972-87fd-4d91-b27b-e153cf9d5220.jpg Fique de quatro apoios com as mãos sob os ombros e os joelhos sob o quadril, mantendo a coluna reta e neutra. Mantenha o abdômen firme para que o tronco não gire. Com o joelho flexionado a noventa graus, eleve uma perna para o lado até a coxa ficar mais ou menos paralela ao chão, contraindo a parte externa do glúteo no topo. Desça sob controle sem deixar o quadril girar, complete as repetições e troque de lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c6ab7972-87fd-4d91-b27b-e153cf9d5220.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/patada-de-gluteo-en-polea Patada de glúteo en polea https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1b5b51c0-e8c7-41a8-9895-bbf8a3d7e4bd.jpg Colocá una tobillera en la polea baja. Parate derecho y pateá hacia atrás manteniendo el torso estable. Apretá el glúteo arriba y volvé lento. Repetí ambos lados. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1b5b51c0-e8c7-41a8-9895-bbf8a3d7e4bd.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/patada-de-gluteo-en-polea Cable Kickbacks https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1b5b51c0-e8c7-41a8-9895-bbf8a3d7e4bd.jpg Attach an ankle strap to a low pulley. Stand tall and kick your leg back, keeping your torso still. Squeeze your glute at the top and return slowly. Repeat both sides. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1b5b51c0-e8c7-41a8-9895-bbf8a3d7e4bd.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/patada-de-gluteo-en-polea Coice no cabo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1b5b51c0-e8c7-41a8-9895-bbf8a3d7e4bd.jpg Prenda uma tornozeleira na polia baixa. Fique ereto e leve a perna para trás, mantendo o tronco estável. Contraia o glúteo no topo e retorne lentamente. Repita dos dois lados. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1b5b51c0-e8c7-41a8-9895-bbf8a3d7e4bd.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/patada-de-tijera Patada de tijera https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2f39183b-847b-41cd-9c03-45e2bae8f0b6.jpg Acostate boca arriba con las piernas estiradas y las manos debajo de los glúteos para proteger la espalda baja. Levantá ambas piernas del piso y contraé el abdomen, manteniendo la espalda baja plana contra el suelo. Cruzá una pierna sobre la otra de forma horizontal y después invertí en un movimiento amplio de tijera, manteniendo las piernas rectas y bajas. Mantené el movimiento controlado y nunca dejes que los pies toquen el piso entre repeticiones. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2f39183b-847b-41cd-9c03-45e2bae8f0b6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/patada-de-tijera Scissor Kicks https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2f39183b-847b-41cd-9c03-45e2bae8f0b6.jpg Lie on your back with your legs extended and your hands under your glutes to protect your lower back. Lift both legs off the floor and brace your core, keeping your lower back flat against the ground. Cross one leg over the other horizontally, then switch in a wide scissoring motion while keeping both legs straight and low. Keep the movement controlled and never let your feet touch the floor between reps. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2f39183b-847b-41cd-9c03-45e2bae8f0b6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/patada-de-tijera Scissor Kicks (chute em tesoura) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2f39183b-847b-41cd-9c03-45e2bae8f0b6.jpg Deite-se de costas com as pernas estendidas e as mãos sob os glúteos para proteger a lombar. Eleve as duas pernas do chão e contraia o core, mantendo a lombar plana contra o solo. Cruze uma perna sobre a outra na horizontal e depois inverta em um amplo movimento de tesoura, mantendo as pernas retas e baixas. Mantenha o movimento controlado e nunca deixe os pés tocarem o chão entre as repetições. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2f39183b-847b-41cd-9c03-45e2bae8f0b6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/patada-de-triceps-boca-abajo-con-mancuernas Patada de tríceps boca abajo con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2a336bc9-e11c-4421-9001-780e50fd0f7b.jpg Acostate boca abajo en un banco con leve inclinación sosteniendo una mancuerna en cada mano. Subí los codos hasta que los brazos queden pegados al torso y paralelos al piso. Extendé los antebrazos hacia atrás hasta tener el brazo recto, contrayendo el tríceps, y volvé lento. El banco elimina el impulso para una contracción más estricta. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2a336bc9-e11c-4421-9001-780e50fd0f7b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/patada-de-triceps-boca-abajo-con-mancuernas Dumbbell Prone Triceps Kickback https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2a336bc9-e11c-4421-9001-780e50fd0f7b.jpg Lie prone (face down) on a low incline bench with a dumbbell in each hand. Draw your elbows up so the upper arms are tight against your torso and parallel to the floor. Extend your forearms back until the arms are fully straight, squeezing the triceps, then return under control. The bench eliminates momentum for a stricter contraction. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2a336bc9-e11c-4421-9001-780e50fd0f7b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/patada-de-triceps-boca-abajo-con-mancuernas Coice de tríceps com halteres deitado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2a336bc9-e11c-4421-9001-780e50fd0f7b.jpg Deite-se de bruços em um banco com leve inclinação segurando um halter em cada mão. Levante os cotovelos até os braços ficarem colados ao tronco e paralelos ao chão. Estenda os antebraços para trás até o braço ficar reto, contraindo o tríceps, e retorne com controle. O banco elimina o impulso para uma contração mais estrita. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2a336bc9-e11c-4421-9001-780e50fd0f7b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/patada-de-triceps-en-polea Patada de tríceps en polea https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ee269491-38ba-48f7-bed7-89746f9f5f46.jpg Enganchá una manija en la polea baja e incliná el torso desde la cadera, mirando a la torre. Pegá el brazo al costado con el antebrazo paralelo al piso. Extendé el antebrazo hacia atrás hasta tener el brazo recto, contrayendo el tríceps al final, y volvé lento. Mantené el torso estable y alterná ambos lados. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ee269491-38ba-48f7-bed7-89746f9f5f46.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/patada-de-triceps-en-polea Cable Triceps Kickback https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ee269491-38ba-48f7-bed7-89746f9f5f46.jpg Attach a D-handle to a low pulley and hinge forward at the hips, facing the tower. Pin your upper arm to your side with the arm parallel to the floor. Extend your forearm back until the arm is straight, fully contracting the triceps, then return under control. Keep your torso still and repeat both sides. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ee269491-38ba-48f7-bed7-89746f9f5f46.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/patada-de-triceps-en-polea Tríceps coice na polia https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ee269491-38ba-48f7-bed7-89746f9f5f46.jpg Prenda uma manopla na polia baixa e incline o tronco a partir do quadril, de frente para a torre. Cole o braço ao lado do corpo com o antebraço paralelo ao chão. Estenda o antebraço para trás até o braço ficar reto, contraindo totalmente o tríceps, e retorne com controle. Mantenha o tronco estável e alterne os dois lados. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ee269491-38ba-48f7-bed7-89746f9f5f46.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/peso-muerto-a-una-pierna-con-kettlebell Peso muerto a una pierna con kettlebell https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2ff09c09-55bc-434d-a746-e9eb15789963.jpg Sostené una kettlebell con una mano y parate sobre la pierna contraria con una leve flexión en la rodilla de apoyo. Hacé una bisagra de cadera dejando que la pierna libre se extienda recta hacia atrás mientras el torso baja hasta quedar casi paralelo al piso y la kettlebell se acerca al suelo. Mantené la cadera nivelada y la espalda recta, sintiendo el estiramiento en el isquio de la pierna de apoyo. Empujá con el talón para volver a pararte y completá todas las repeticiones antes de cambiar de lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2ff09c09-55bc-434d-a746-e9eb15789963.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/peso-muerto-a-una-pierna-con-kettlebell Kettlebell Single-Leg Deadlift https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2ff09c09-55bc-434d-a746-e9eb15789963.jpg Hold a kettlebell in one hand and stand on the opposite leg with a slight bend in the supporting knee. Hinge at the hip, letting your free leg extend straight behind you as your torso lowers toward parallel with the floor and the kettlebell travels toward the ground. Keep your hips square and your back flat, feeling the stretch in the hamstring of the standing leg. Drive through the heel to return to standing, then complete all reps before switching sides. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2ff09c09-55bc-434d-a746-e9eb15789963.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/peso-muerto-a-una-pierna-con-kettlebell Levantamento terra unilateral com kettlebell https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2ff09c09-55bc-434d-a746-e9eb15789963.jpg Segure um kettlebell com uma mão e fique apoiado na perna oposta, com leve flexão no joelho de apoio. Faça a dobradiça de quadril deixando a perna livre estender reta para trás enquanto o tronco desce até ficar quase paralelo ao chão e o kettlebell se aproxima do solo. Mantenha o quadril nivelado e as costas retas, sentindo o alongamento no isquiotibial da perna de apoio. Empurre pelo calcanhar para voltar à posição em pé e complete todas as repetições antes de trocar de lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2ff09c09-55bc-434d-a746-e9eb15789963.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/peso-muerto-con-agarre-de-arranque Peso muerto con agarre de arranque https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b728e8a3-3c49-4cfb-827e-0ad2b625cc28.jpg Ubicate frente a la barra cargada con un agarre bien ancho, las manos cerca de los topes y los pies al ancho de la cadera debajo de la barra. Bajá la cadera más que en un peso muerto convencional para que los hombros queden sobre la barra, activá fuerte y sacá el juego de la barra. Empujá contra el piso con la barra pegada a las tibias y los muslos, manteniendo la espalda recta y los brazos estirados todo el recorrido. Bloqueá extendiendo cadera y rodillas juntas, y bajá controlado por el mismo camino. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b728e8a3-3c49-4cfb-827e-0ad2b625cc28.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/peso-muerto-con-agarre-de-arranque Snatch-Grip Deadlift https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b728e8a3-3c49-4cfb-827e-0ad2b625cc28.jpg Set up to a loaded barbell with a very wide grip, hands out near the collars, feet about hip width under the bar. Drop your hips lower than a conventional pull so your shoulders sit over the bar, brace hard and pull the slack out. Drive through the floor with the bar tracking close to your shins and thighs, keeping your back flat and arms straight the whole way. Lock out by extending the hips and knees together, then lower under control along the same path. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b728e8a3-3c49-4cfb-827e-0ad2b625cc28.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/peso-muerto-con-agarre-de-arranque Levantamento terra com pegada de arranco https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b728e8a3-3c49-4cfb-827e-0ad2b625cc28.jpg Posicione-se diante da barra carregada com uma pegada bem larga, as mãos perto das presilhas e os pés na largura do quadril sob a barra. Abaixe o quadril mais do que em um terra convencional para que os ombros fiquem sobre a barra, contraia firme e tire a folga da barra. Empurre contra o chão com a barra colada às canelas e às coxas, mantendo as costas retas e os braços esticados durante todo o trajeto. Trave estendendo quadril e joelhos juntos e desça controlado pelo mesmo caminho. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b728e8a3-3c49-4cfb-827e-0ad2b625cc28.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/peso-muerto-con-barra Peso muerto con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ca2698a8-dc4d-4aa3-8c30-afbcffa68e2e.jpg Parate con los pies al ancho de caderas, sujetá la barra por fuera de las piernas. Flexioná rodillas y bajá la cadera, pecho erguido. Subí extendiendo caderas y rodillas. Bajá controlado y cerca del cuerpo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ca2698a8-dc4d-4aa3-8c30-afbcffa68e2e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/peso-muerto-con-barra Barbell Deadlift https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ca2698a8-dc4d-4aa3-8c30-afbcffa68e2e.jpg Stand with feet hip-width apart, grip the barbell just outside your legs. Bend your knees and lower your hips, keeping your chest up. Stand by extending hips and knees. Lower with control, keeping the bar close to your body. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ca2698a8-dc4d-4aa3-8c30-afbcffa68e2e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/peso-muerto-con-barra Levantamento terra com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ca2698a8-dc4d-4aa3-8c30-afbcffa68e2e.jpg Fique em pé com os pés na largura do quadril e segure a barra logo fora das pernas. Dobre os joelhos e abaixe os quadris, mantendo o peito aberto. Levante estendendo quadris e joelhos. Desça com controle, mantendo a barra próxima ao corpo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ca2698a8-dc4d-4aa3-8c30-afbcffa68e2e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/peso-muerto-con-deficit Peso muerto con déficit https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5815d39e-cad2-4718-aa0b-e81d208f48c6.jpg Parate sobre una plataforma o disco bajo de unos 2,5 a 5 cm con la barra cargada sobre el medio del pie. Tomá un agarre convencional al ancho de los hombros, bajá la cadera y dejá la espalda recta con los hombros sobre la barra, asumiendo el rango de movimiento más largo. Activá, sacá el juego de la barra y empujá contra el piso manteniendo la barra pegada al cuerpo y la columna neutra todo el recorrido. Bloqueá cadera y rodillas juntas y bajá controlado de vuelta al déficit. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5815d39e-cad2-4718-aa0b-e81d208f48c6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/peso-muerto-con-deficit Deficit Deadlift https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5815d39e-cad2-4718-aa0b-e81d208f48c6.jpg Stand on a low platform or plate about 2.5 to 5 cm high with a loaded barbell over your midfoot. Take a conventional shoulder-width grip, drop your hips and set your back flat so your shoulders are over the bar, accepting the longer range of motion. Brace, pull the slack out and drive through the floor keeping the bar close to your body and your spine neutral the entire pull. Lock out hips and knees together, then lower under control back to the deficit. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5815d39e-cad2-4718-aa0b-e81d208f48c6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/peso-muerto-con-deficit Levantamento terra com déficit https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5815d39e-cad2-4718-aa0b-e81d208f48c6.jpg Fique em pé sobre uma plataforma ou anilha baixa de cerca de 2,5 a 5 cm com a barra carregada sobre o meio do pé. Pegue a barra com pegada convencional na largura dos ombros, abaixe o quadril e mantenha as costas retas com os ombros sobre a barra, assumindo a amplitude de movimento mais longa. Contraia, tire a folga da barra e empurre contra o chão mantendo a barra colada ao corpo e a coluna neutra durante todo o trajeto. Trave quadril e joelhos juntos e desça controlado de volta ao déficit. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5815d39e-cad2-4718-aa0b-e81d208f48c6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/peso-muerto-con-kettlebell Peso muerto con kettlebell https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/217af799-aea1-4a88-8b3c-d0ede003f14e.jpg Parate sobre la kettlebell con pies al ancho de caderas. Llevá la cadera atrás y agarrá la manija con ambas manos. Levantá extendiendo caderas y rodillas. Bajá controlado, espalda recta. https://storage.googleapis.com/kaizer-public-media/exercises/videos/217af799-aea1-4a88-8b3c-d0ede003f14e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/peso-muerto-con-kettlebell Kettlebell Deadlift https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/217af799-aea1-4a88-8b3c-d0ede003f14e.jpg Stand over a kettlebell with feet hip-width apart. Hinge at the hips and grip the handle with both hands. Lift the kettlebell by extending your hips and knees. Lower it with control, keeping your back straight. https://storage.googleapis.com/kaizer-public-media/exercises/videos/217af799-aea1-4a88-8b3c-d0ede003f14e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/peso-muerto-con-kettlebell Levantamento Terra com Kettlebell https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/217af799-aea1-4a88-8b3c-d0ede003f14e.jpg Fique sobre um kettlebell com os pés na largura do quadril. Faça a dobradiça do quadril e segure a alça com as duas mãos. Levante o kettlebell estendendo quadris e joelhos. Abaixe com controle, mantendo as costas retas. https://storage.googleapis.com/kaizer-public-media/exercises/videos/217af799-aea1-4a88-8b3c-d0ede003f14e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/peso-muerto-con-mancuernas Peso muerto con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/76d54e5c-3624-476f-93a4-f6acf00fea75.jpg Sujetá una mancuerna en cada mano al frente de los muslos. Llevá la cadera atrás y bajá las mancuernas hacia el piso con la espalda recta. Subí empujando la cadera hacia adelante. Movimiento controlado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/76d54e5c-3624-476f-93a4-f6acf00fea75.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/peso-muerto-con-mancuernas Dumbbells Deadlift https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/76d54e5c-3624-476f-93a4-f6acf00fea75.jpg Hold a dumbbell in each hand in front of your thighs. Hinge at the hips and lower the dumbbells toward the floor, keeping your back flat. Stand up by driving your hips forward. Keep the movement controlled. https://storage.googleapis.com/kaizer-public-media/exercises/videos/76d54e5c-3624-476f-93a4-f6acf00fea75.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/peso-muerto-con-mancuernas Levantamento terra com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/76d54e5c-3624-476f-93a4-f6acf00fea75.jpg Segure um halter em cada mão à frente das coxas. Faça a dobradiça no quadril e abaixe os halteres em direção ao chão mantendo as costas retas. Volte à posição em pé levando o quadril para frente. Mantenha o movimento controlado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/76d54e5c-3624-476f-93a4-f6acf00fea75.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/peso-muerto-con-trap-bar Peso muerto con trap bar https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/737029b4-4443-42e3-a9db-ce9e9de0e821.jpg Parate dentro de la trap bar y sujetá las manijas. Mantené el pecho arriba y la espalda recta, empujá con los talones para ponerte de pie. Bajá el peso controlado. Core activo en todo momento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/737029b4-4443-42e3-a9db-ce9e9de0e821.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/peso-muerto-con-trap-bar Trap Bar Deadlift https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/737029b4-4443-42e3-a9db-ce9e9de0e821.jpg Step inside the trap bar and grip the handles. Keep your chest up, back flat, and drive through your heels to stand up straight. Lower the bar with control. Keep your core engaged throughout. https://storage.googleapis.com/kaizer-public-media/exercises/videos/737029b4-4443-42e3-a9db-ce9e9de0e821.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/peso-muerto-con-trap-bar Levantamento terra com barra hexagonal https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/737029b4-4443-42e3-a9db-ce9e9de0e821.jpg Entre dentro da barra hexagonal e segure as alças. Mantenha o peito aberto, as costas retas e empurre pelos calcanhares para ficar em pé. Desça a barra com controle. Mantenha o core ativo durante toda a execução. https://storage.googleapis.com/kaizer-public-media/exercises/videos/737029b4-4443-42e3-a9db-ce9e9de0e821.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/peso-muerto-piernas-rigidas-con-barra Peso muerto piernas rígidas con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/4123ea81-4291-4f7f-b524-50adf6785d69.jpg Parate con la barra sobre el medio del pie, los pies al ancho de cadera, y agarrala apenas por fuera de las piernas con las rodillas casi rectas y mantenidas así durante todo el movimiento. Hacé la bisagra de cadera llevando los glúteos hacia atrás mientras la barra baja pegada a las tibias con la espalda recta. Bajá hasta sentir un estiramiento profundo en los isquios, normalmente cerca de la mitad de la tibia. Empujá la cadera hacia adelante para volver erguido, apretando los glúteos arriba. A diferencia del peso muerto rumano, las rodillas quedan casi bloqueadas, maximizando el estiramiento del isquio. https://storage.googleapis.com/kaizer-public-media/exercises/videos/4123ea81-4291-4f7f-b524-50adf6785d69.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/peso-muerto-piernas-rigidas-con-barra Stiff-Leg Barbell Deadlift https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/4123ea81-4291-4f7f-b524-50adf6785d69.jpg Stand with the barbell over your midfoot, feet hip-width, and grip it just outside your legs with your knees only slightly bent and held nearly straight throughout. Hinge at the hips, pushing your glutes back as the bar travels down close to your shins with your back flat. Lower until you feel a deep stretch in your hamstrings, typically around mid-shin. Drive your hips forward to stand tall, squeezing your glutes at the top. Unlike the Romanian deadlift, the knees stay almost locked, maximizing the hamstring stretch. https://storage.googleapis.com/kaizer-public-media/exercises/videos/4123ea81-4291-4f7f-b524-50adf6785d69.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/peso-muerto-piernas-rigidas-con-barra Levantamento terra com pernas rígidas com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/4123ea81-4291-4f7f-b524-50adf6785d69.jpg Fique em pé com a barra sobre o meio do pé, pés na largura do quadril, e segure-a logo por fora das pernas com os joelhos apenas levemente flexionados e mantidos quase retos durante todo o movimento. Faça a dobradiça de quadril empurrando os glúteos para trás enquanto a barra desce rente às canelas com as costas retas. Desça até sentir um alongamento profundo nos isquiotibiais, geralmente perto do meio da canela. Empurre o quadril para a frente para voltar ereto, contraindo os glúteos no topo. Diferente do terra romeno, os joelhos ficam quase travados, maximizando o alongamento do isquiotibial. https://storage.googleapis.com/kaizer-public-media/exercises/videos/4123ea81-4291-4f7f-b524-50adf6785d69.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/peso-muerto-rumano-a-una-pierna-con-mancuernas Peso muerto rumano a una pierna con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e9c5c63f-0b72-4c47-98ed-d3667b09caaf.jpg Parate erguido sosteniendo una mancuerna en la mano contraria a la pierna de apoyo (o una mancuerna liviana en cada mano). Trasladá el peso a esa pierna, dejá una leve flexión en la rodilla y flexioná la cadera mientras la otra pierna se extiende recta hacia atrás. Bajá la mancuerna pegada a la pierna de apoyo hasta que el torso quede casi paralelo al piso, manteniendo la espalda recta y las caderas alineadas. Empujá el talón de apoyo contra el suelo y contraé glúteos e isquiotibiales para volver a la posición inicial. El movimiento es solo de bisagra de cadera; controlá el equilibrio en todo momento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e9c5c63f-0b72-4c47-98ed-d3667b09caaf.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/peso-muerto-rumano-a-una-pierna-con-mancuernas Dumbbells Unilateral Romanian Deadlift https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e9c5c63f-0b72-4c47-98ed-d3667b09caaf.jpg Stand tall holding one dumbbell in the hand opposite the working leg (or a lighter dumbbell in each hand). Shift your weight onto the supporting foot, keep a slight bend in that knee, and hinge at the hips as you let the non-working leg extend straight back. Lower the dumbbell along the front of the standing leg until your torso is almost parallel to the floor, keeping your back flat and hips square. Drive the standing heel into the ground and contract your glutes and hamstrings to return to an upright position. Maintain balance and control; the only movement is the hip hinge. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e9c5c63f-0b72-4c47-98ed-d3667b09caaf.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/peso-muerto-rumano-a-una-pierna-con-mancuernas Levantamento terra romeno unilateral com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e9c5c63f-0b72-4c47-98ed-d3667b09caaf.jpg Fique ereto segurando um halter na mão oposta à perna de apoio ou um halter mais leve em cada mão. Transfira o peso para o pé de apoio, mantenha uma leve flexão no joelho e faça a dobradiça no quadril enquanto a perna livre estende para trás. Desça o halter pela parte da frente da perna de apoio até o tronco ficar quase paralelo ao chão, mantendo as costas retas e os quadris alinhados. Empurre pelo calcanhar da perna de apoio e contraia glúteos e isquiotibiais para voltar à posição ereta. Mantenha equilíbrio e controle; o único movimento é a dobradiça no quadril. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e9c5c63f-0b72-4c47-98ed-d3667b09caaf.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/peso-muerto-rumano-con-barra Peso muerto rumano con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/dc2ce829-ff2e-4f2d-95bc-56a8373e9946.jpg Sujetá la barra al frente de los muslos, pies al ancho de caderas. Con rodillas semi-flexionadas, llevá la cadera atrás bajando la barra por las piernas hasta sentir el estiramiento en isquios. Subí empujando la cadera hacia adelante. https://storage.googleapis.com/kaizer-public-media/exercises/videos/dc2ce829-ff2e-4f2d-95bc-56a8373e9946.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/peso-muerto-rumano-con-barra Barbell Romanian Deadlift https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/dc2ce829-ff2e-4f2d-95bc-56a8373e9946.jpg Hold a barbell in front of your thighs, feet hip-width apart. With a slight knee bend, hinge at your hips and lower the bar down your legs until you feel a stretch in your hamstrings. Return to standing by driving your hips forward. https://storage.googleapis.com/kaizer-public-media/exercises/videos/dc2ce829-ff2e-4f2d-95bc-56a8373e9946.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/peso-muerto-rumano-con-barra Levantamento terra romeno com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/dc2ce829-ff2e-4f2d-95bc-56a8373e9946.jpg Segure a barra à frente das coxas, com os pés na largura do quadril. Com leve flexão nos joelhos, faça a dobradiça no quadril e deslize a barra pelas pernas até sentir alongar os isquiotibiais. Volte à posição em pé levando o quadril para frente. https://storage.googleapis.com/kaizer-public-media/exercises/videos/dc2ce829-ff2e-4f2d-95bc-56a8373e9946.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/peso-muerto-rumano-con-kettlebell Peso muerto rumano con kettlebell https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ad891cef-cd4e-4285-87a3-76756e30ab74.jpg Parate derecho sosteniendo una kettlebell con ambas manos frente a los muslos y una leve flexión en las rodillas. Hacé una bisagra de cadera llevando los glúteos hacia atrás, mantené la espalda recta y la kettlebell cerca de las piernas mientras baja hasta media canilla. Sentí un buen estiramiento en los isquios y después empujá la cadera hacia adelante para volver a la posición de pie. Mantené los hombros hacia atrás y el abdomen firme durante todo el movimiento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ad891cef-cd4e-4285-87a3-76756e30ab74.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/peso-muerto-rumano-con-kettlebell Kettlebell Romanian Deadlift https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ad891cef-cd4e-4285-87a3-76756e30ab74.jpg Stand tall holding a kettlebell in both hands in front of your thighs with a slight bend in your knees. Hinge at the hips by pushing your glutes back, keeping your back flat and the kettlebell close to your legs as it lowers toward mid-shin. Feel a strong stretch in your hamstrings, then drive your hips forward to return to standing. Keep your shoulders pulled back and your core braced throughout the movement. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ad891cef-cd4e-4285-87a3-76756e30ab74.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/peso-muerto-rumano-con-kettlebell Levantamento terra romeno com kettlebell https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ad891cef-cd4e-4285-87a3-76756e30ab74.jpg Fique em pé segurando um kettlebell com as duas mãos à frente das coxas, com os joelhos levemente flexionados. Faça a dobradiça de quadril empurrando os glúteos para trás, mantenha as costas retas e o kettlebell próximo às pernas enquanto desce até a metade da canela. Sinta um forte alongamento nos isquiotibiais e então empurre o quadril para frente para voltar à posição em pé. Mantenha os ombros para trás e o abdômen contraído durante todo o movimento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ad891cef-cd4e-4285-87a3-76756e30ab74.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/peso-muerto-rumano-con-mancuernas Peso muerto rumano con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/16b6062c-cdc7-40c3-b68b-a16c27199c14.jpg Sujetá mancuernas frente a los muslos, pies al ancho de caderas. Llevá la cadera atrás bajando las mancuernas con la espalda recta. Sentí el estiramiento en isquios y subí empujando la cadera hacia adelante. https://storage.googleapis.com/kaizer-public-media/exercises/videos/16b6062c-cdc7-40c3-b68b-a16c27199c14.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/peso-muerto-rumano-con-mancuernas Dumbbells Romanian Deadlift https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/16b6062c-cdc7-40c3-b68b-a16c27199c14.jpg Hold dumbbells in front of your thighs, feet hip-width apart. Hinge at the hips, lowering the dumbbells while keeping your back flat. Stretch your hamstrings, then stand up by driving your hips forward. https://storage.googleapis.com/kaizer-public-media/exercises/videos/16b6062c-cdc7-40c3-b68b-a16c27199c14.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/peso-muerto-rumano-con-mancuernas Levantamento terra romeno com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/16b6062c-cdc7-40c3-b68b-a16c27199c14.jpg Segure halteres à frente das coxas, com os pés na largura do quadril. Faça a dobradiça no quadril, abaixando os halteres e mantendo as costas retas. Alongue os isquiotibiais e depois volte à posição em pé levando o quadril para frente. https://storage.googleapis.com/kaizer-public-media/exercises/videos/16b6062c-cdc7-40c3-b68b-a16c27199c14.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/peso-muerto-rumano-en-landmine Peso muerto rumano en landmine https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e6a01741-2820-499f-b01a-c484eabff48f.jpg Encajá una barra en el soporte landmine y agarrá el extremo cargado con las dos manos frente a las caderas. Mantené las rodillas levemente flexionadas y la espalda recta mientras hacés la bisagra de cadera, llevando la cola hacia atrás y dejando que la barra baje en arco hasta sentir un buen estiramiento en los isquiotibiales. Empujá las caderas hacia adelante para incorporarte, apretando los glúteos arriba. El recorrido fijo del landmine mantiene la carga cerca del cuerpo y reduce la tensión lumbar respecto a una barra libre. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e6a01741-2820-499f-b01a-c484eabff48f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/peso-muerto-rumano-en-landmine Landmine Romanian Deadlift https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e6a01741-2820-499f-b01a-c484eabff48f.jpg Set a barbell into a landmine attachment and grip the loaded end with both hands in front of your hips. Keep your knees soft and your back flat as you hinge at the hips, pushing your butt back and letting the bar travel down along an arc until you feel a strong stretch in your hamstrings. Drive your hips forward to stand tall, squeezing your glutes at the top. The landmine's fixed path keeps the load close to your body and reduces lower-back strain compared to a free barbell. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e6a01741-2820-499f-b01a-c484eabff48f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/peso-muerto-rumano-en-landmine Levantamento Terra Romeno no Landmine https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e6a01741-2820-499f-b01a-c484eabff48f.jpg Encaixe uma barra no suporte landmine e segure a ponta carregada com as duas mãos à frente dos quadris. Mantenha os joelhos levemente flexionados e as costas retas enquanto faz a dobradiça de quadril, empurrando o bumbum para trás e deixando a barra descer em arco até sentir um bom alongamento nos isquiotibiais. Empurre os quadris para a frente para ficar de pé, apertando os glúteos no topo. O trajeto fixo do landmine mantém a carga perto do corpo e reduz a tensão lombar em comparação com a barra livre. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e6a01741-2820-499f-b01a-c484eabff48f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/peso-muerto-rumano-en-smith Peso muerto rumano en smith https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/613cb58e-9d84-4ebe-87f1-41798a7e605e.jpg Parate debajo de la barra de la Smith con los pies al ancho de caderas y la barra frente a los muslos. Desbloqueá la barra y mantené una leve flexión de rodillas. Empujá las caderas hacia atrás manteniendo la espalda recta, bajando la barra pegada a las piernas hasta sentir el estiramiento en los isquiotibiales. Volvé a subir extendiendo las caderas y contrayendo glúteos e isquiotibiales de forma controlada. https://storage.googleapis.com/kaizer-public-media/exercises/videos/613cb58e-9d84-4ebe-87f1-41798a7e605e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/peso-muerto-rumano-en-smith Smith Machine Romanian Deadlift https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/613cb58e-9d84-4ebe-87f1-41798a7e605e.jpg Stand under the Smith machine bar with feet hip-width apart, holding the bar in front of your thighs. Unlock the bar and keep a slight bend in your knees. Hinge at the hips by pushing them back while keeping your back flat, lowering the bar close to your legs. Once you feel a stretch in the hamstrings, drive the hips forward to return to standing, maintaining control throughout. https://storage.googleapis.com/kaizer-public-media/exercises/videos/613cb58e-9d84-4ebe-87f1-41798a7e605e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/peso-muerto-rumano-en-smith Levantamento Terra Romeno na Smith https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/613cb58e-9d84-4ebe-87f1-41798a7e605e.jpg Posicione-se sob a barra da Smith com os pés na largura do quadril. Segure a barra à frente das coxas e destrave-a. Com leve flexão nos joelhos, empurre os quadris para trás mantendo as costas retas. Desça a barra próxima às pernas até sentir o alongamento nos posteriores da coxa. Retorne estendendo os quadris e contraindo glúteos e posteriores, mantendo a barra sempre alinhada ao corpo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/613cb58e-9d84-4ebe-87f1-41798a7e605e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/peso-muerto-sumo-con-barra Peso muerto sumo con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3c52a386-d8c4-4746-983c-bd305a07af2c.jpg Parate con los pies más anchos que los hombros y puntas hacia afuera. Sujetá la barra por dentro de las rodillas. Bajá la cadera y levantá el pecho. Empujá con los talones y extendé caderas y rodillas para subir. Bajá controlado y con la espalda recta. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3c52a386-d8c4-4746-983c-bd305a07af2c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/peso-muerto-sumo-con-barra Barbell Sumo Deadlift https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3c52a386-d8c4-4746-983c-bd305a07af2c.jpg Stand with your feet wider than shoulder-width and toes slightly out. Grip the barbell inside your knees. Lower your hips and keep your chest up. Push through your heels and extend your hips and knees to stand. Lower with control, keeping your back flat. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3c52a386-d8c4-4746-983c-bd305a07af2c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/peso-muerto-sumo-con-barra Levantamento terra sumô com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3c52a386-d8c4-4746-983c-bd305a07af2c.jpg Fique com os pés mais abertos que a largura dos ombros e as pontas levemente para fora. Segure a barra por dentro dos joelhos. Abaixe os quadris e mantenha o peito aberto. Empurre pelos calcanhares e estenda quadris e joelhos para ficar em pé. Desça com controle mantendo as costas retas. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3c52a386-d8c4-4746-983c-bd305a07af2c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/peso-muerto-sumo-con-kettlebell Peso muerto sumo con kettlebell https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7a254482-fc88-4e7a-9ad8-142c4d70b6cd.jpg Parate con los pies más abiertos que el ancho de hombros y las puntas levemente hacia afuera. Colocá la kettlebell entre los pies. Flexioná cadera y rodillas manteniendo la espalda recta, agarrá el mango con ambas manos y subí la pesa empujando fuerte con piernas y cadera. Apretá glúteos arriba y bajá controlado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7a254482-fc88-4e7a-9ad8-142c4d70b6cd.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/peso-muerto-sumo-con-kettlebell Kettlebell Sumo Deadlift https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7a254482-fc88-4e7a-9ad8-142c4d70b6cd.jpg Stand with your feet wider than shoulder-width, toes slightly turned out. Place the kettlebell between your feet. Bend at your hips and knees while keeping your back straight, grab the handle with both hands, and pull the kettlebell up by driving through your legs and hips. Squeeze your glutes at the top, then lower the weight under control. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7a254482-fc88-4e7a-9ad8-142c4d70b6cd.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/peso-muerto-sumo-con-kettlebell Levantamento terra sumô com kettlebell https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7a254482-fc88-4e7a-9ad8-142c4d70b6cd.jpg Fique com os pés mais abertos que a largura dos ombros, pontas levemente para fora. Coloque o kettlebell entre os pés. Dobre quadris e joelhos mantendo as costas retas, segure a alça com as duas mãos e puxe o kettlebell para cima empurrando com as pernas e os quadris. Contraia os glúteos no topo e depois abaixe o peso com controle. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7a254482-fc88-4e7a-9ad8-142c4d70b6cd.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/pin-press-en-rack-con-barra Pin press en rack con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2b7d0763-38d6-42d7-8280-88494ff1dcba.jpg Colocá los pines de seguridad de la jaula a la altura del pecho sobre un banco plano y apoyá la barra cargada sobre ellos. Acostate, agarrá la barra un poco más ancho que los hombros y empujála desde parado en seco directo hasta la extensión completa. Bajála de nuevo a los pines, dejá que se asiente y reseteá antes de cada repetición para que no haya reflejo de estiramiento. Empujar desde parado en seco construye fuerza de arranque pura y expone los puntos débiles al salir del pecho. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2b7d0763-38d6-42d7-8280-88494ff1dcba.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/pin-press-en-rack-con-barra Barbell Pin Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2b7d0763-38d6-42d7-8280-88494ff1dcba.jpg Set the safety pins in a power rack at chest level over a flat bench and rest the loaded barbell on them. Lie down, grip the bar slightly wider than shoulder width, and press it from a dead stop straight to lockout. Lower it back to the pins, let it settle, and reset before each rep so there is no stretch reflex. Pressing from a dead stop builds raw starting strength and exposes weak points off the chest. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2b7d0763-38d6-42d7-8280-88494ff1dcba.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/pin-press-en-rack-con-barra Pin press com barra no rack https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2b7d0763-38d6-42d7-8280-88494ff1dcba.jpg Posicione os pinos de segurança do rack na altura do peito sobre um banco plano e apoie a barra carregada sobre eles. Deite-se, segure a barra um pouco mais aberto que os ombros e empurre a partir da parada total direto até a extensão completa. Desça de volta aos pinos, deixe assentar e reinicie antes de cada repetição para que não haja reflexo de estiramento. Empurrar a partir da parada total desenvolve força inicial pura e expõe os pontos fracos na saída do peito. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2b7d0763-38d6-42d7-8280-88494ff1dcba.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/plancha Plancha https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a39b5345-87ff-49f2-a93a-fe79fc7c37fd.jpg Apoyá los antebrazos en el suelo, piernas extendidas. Mantené el cuerpo recto de cabeza a talones activando el core. Sostené la posición sin que caigan las caderas. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a39b5345-87ff-49f2-a93a-fe79fc7c37fd.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/plancha Plank https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a39b5345-87ff-49f2-a93a-fe79fc7c37fd.jpg Place your forearms on the floor, legs extended. Keep your body in a straight line from head to heels, engaging your core. Hold this position without letting your hips sag. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a39b5345-87ff-49f2-a93a-fe79fc7c37fd.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/plancha Prancha https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a39b5345-87ff-49f2-a93a-fe79fc7c37fd.jpg Apoie os antebraços no chão com as pernas estendidas. Mantenha o corpo em linha reta da cabeça aos calcanhares, ativando o core. Segure a posição sem deixar o quadril cair. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a39b5345-87ff-49f2-a93a-fe79fc7c37fd.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/plancha-con-saltos-plank-jacks Plancha con saltos (plank jacks) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/909a61cb-9712-43b1-bd2f-c73ed77ef1e7.jpg Empezá en plancha sobre antebrazos con los codos debajo de los hombros, el cuerpo en línea recta y los pies juntos. Manteniendo la cadera nivelada y el core firme, saltá abriendo los dos pies bien separados y volvelos a juntar como un salto de tijera con las piernas. Movete a un ritmo parejo y controlado sin que la cadera se hunda ni se levante mientras viajan los pies. Seguí por las repeticiones indicadas, respirando con ritmo y manteniendo el tren superior sólido. https://storage.googleapis.com/kaizer-public-media/exercises/videos/909a61cb-9712-43b1-bd2f-c73ed77ef1e7.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/plancha-con-saltos-plank-jacks Plank Jacks https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/909a61cb-9712-43b1-bd2f-c73ed77ef1e7.jpg Start in a forearm plank with your elbows under your shoulders, body in a straight line, and feet together. Keeping your hips level and your core braced, jump both feet out wide and then back together like a jumping jack with your legs. Move at a steady, controlled rhythm without letting your hips sag or pike up as your feet travel. Continue for the prescribed reps, breathing rhythmically and keeping the upper body solid. https://storage.googleapis.com/kaizer-public-media/exercises/videos/909a61cb-9712-43b1-bd2f-c73ed77ef1e7.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/plancha-con-saltos-plank-jacks Prancha com saltos (plank jacks) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/909a61cb-9712-43b1-bd2f-c73ed77ef1e7.jpg Comece em prancha sobre os antebraços com os cotovelos sob os ombros, o corpo em linha reta e os pés juntos. Mantendo o quadril nivelado e o core firme, salte abrindo os dois pés bem afastados e junte-os novamente como um polichinelo com as pernas. Mova-se em um ritmo constante e controlado sem deixar o quadril cair ou subir enquanto os pés se movem. Continue pelas repetições indicadas, respirando ritmadamente e mantendo a parte superior do corpo sólida. https://storage.googleapis.com/kaizer-public-media/exercises/videos/909a61cb-9712-43b1-bd2f-c73ed77ef1e7.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/plancha-de-copenhague Plancha de Copenhague https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/03d81863-f58d-4243-8bff-f18bce324325.jpg Acostate de costado con el antebrazo apoyado en el piso y la pierna de arriba sobre un banco, de modo que el banco sostenga el tobillo o la pantorrilla por adentro. Subí la cadera hasta formar una línea recta de cabeza a pies, sostenido por el antebrazo y la pierna apoyada en el banco. Aguantá la posición empujando con la cara interna del muslo contra la gravedad. La pierna de abajo puede ir suspendida o apoyada según el nivel. Cambiá de lado en la siguiente serie. https://storage.googleapis.com/kaizer-public-media/exercises/videos/03d81863-f58d-4243-8bff-f18bce324325.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/plancha-de-copenhague Copenhagen Plank https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/03d81863-f58d-4243-8bff-f18bce324325.jpg Lie on your side with your forearm on the floor and stack your top leg on a bench so the bench supports your inner ankle/calf. Lift your hips to form a straight line from head to feet, supporting yourself with the forearm and the top leg pressed into the bench. Hold the position with the inner thigh pulling against gravity. Keep the bottom leg either off the floor or relaxed below, depending on level. Switch sides for the second set. https://storage.googleapis.com/kaizer-public-media/exercises/videos/03d81863-f58d-4243-8bff-f18bce324325.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/plancha-de-copenhague Prancha de Copenhague https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/03d81863-f58d-4243-8bff-f18bce324325.jpg Deite-se de lado com o antebraço no chão e apoie a perna de cima em um banco, de modo que o banco sustente o tornozelo ou a panturrilha por dentro. Eleve o quadril até formar uma linha reta da cabeça aos pés, sustentando-se pelo antebraço e pela perna apoiada. Mantenha a posição empurrando com a face interna da coxa contra a gravidade. A perna de baixo pode ficar suspensa ou apoiada conforme o nível. Troque de lado na próxima série. https://storage.googleapis.com/kaizer-public-media/exercises/videos/03d81863-f58d-4243-8bff-f18bce324325.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/plancha-lateral Plancha lateral https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b144b4ed-6b18-4896-905e-425e95aaac57.jpg Acostate de lado y apoyá el cuerpo en un antebrazo. Elevá la cadera del suelo formando una línea recta. Sostené manteniendo el core y glúteos activos. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b144b4ed-6b18-4896-905e-425e95aaac57.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/plancha-lateral Side Plank https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b144b4ed-6b18-4896-905e-425e95aaac57.jpg Lie on your side and support your body on your forearm. Lift your hips off the ground, forming a straight line from head to feet. Hold, keeping your core and glutes tight. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b144b4ed-6b18-4896-905e-425e95aaac57.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/plancha-lateral Prancha lateral https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b144b4ed-6b18-4896-905e-425e95aaac57.jpg Deite-se de lado e apoie o corpo no antebraço. Eleve o quadril do chão formando uma linha reta da cabeça aos pés. Segure, mantendo o core e os glúteos firmes. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b144b4ed-6b18-4896-905e-425e95aaac57.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/plancha-lateral-con-elevacion-de-cadera Plancha lateral con elevación de cadera https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d134b8b2-bde7-42bb-8cea-1f10dd210080.jpg Acostate de costado y apoyate sobre el antebrazo con el codo justo debajo del hombro y los pies apilados. Empezá con la cadera apenas separada del piso y subí la cadera hasta que el cuerpo forme una línea recta de la cabeza a los tobillos. Hacé una pausa y apretá los oblicuos del lado de abajo arriba, después bajá la cadera hacia el piso con control sin apoyarla del todo. Completá las repeticiones de un lado y date vuelta para repetir del otro. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d134b8b2-bde7-42bb-8cea-1f10dd210080.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/plancha-lateral-con-elevacion-de-cadera Side Plank Hip Lift https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d134b8b2-bde7-42bb-8cea-1f10dd210080.jpg Lie on your side and prop yourself up on your forearm with your elbow directly under your shoulder and your feet stacked. Start with your hip lowered just off the floor, then drive your hips up until your body forms a straight line from head to ankles. Pause and squeeze the down-side obliques at the top, then lower your hip back toward the floor under control without resting it fully. Complete the reps on one side, then flip over and repeat on the other. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d134b8b2-bde7-42bb-8cea-1f10dd210080.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/plancha-lateral-con-elevacion-de-cadera Prancha lateral com elevação de quadril https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d134b8b2-bde7-42bb-8cea-1f10dd210080.jpg Deite de lado e apoie-se sobre o antebraço com o cotovelo logo abaixo do ombro e os pés empilhados. Comece com o quadril apenas afastado do chão e suba o quadril até o corpo formar uma linha reta da cabeça aos tornozelos. Faça uma pausa e contraia os oblíquos do lado de baixo no topo, depois desça o quadril em direção ao chão com controle sem apoiá-lo totalmente. Complete as repetições de um lado e vire-se para repetir do outro. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d134b8b2-bde7-42bb-8cea-1f10dd210080.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/postura-del-nino Postura del niño https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ad868614-583f-4ab2-8894-855d00176878.jpg Arrodillate en el piso con los dedos gordos de los pies juntos y las rodillas separadas más o menos al ancho de cadera. Llevá la cadera hacia atrás hasta los talones y estirá los brazos hacia adelante sobre el piso, bajando el pecho hacia el suelo. Apoyá la frente y respirá despacio, sintiendo cómo el estiramiento alarga los dorsales y la espalda baja. Relajá los hombros y mantené la posición, hundiéndote un poco más en cada exhalación. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ad868614-583f-4ab2-8894-855d00176878.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/postura-del-nino Child's Pose https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ad868614-583f-4ab2-8894-855d00176878.jpg Kneel on the floor with your big toes together and your knees spread roughly hip-width apart. Sit your hips back toward your heels and reach your arms forward along the ground, lowering your chest toward the floor. Let your forehead rest down and breathe slowly, feeling the stretch lengthen through your lats and lower back. Relax your shoulders and hold the position, sinking a little deeper with each exhale. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ad868614-583f-4ab2-8894-855d00176878.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/postura-del-nino Postura da criança https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ad868614-583f-4ab2-8894-855d00176878.jpg Ajoelhe-se no chão com os dedões dos pés juntos e os joelhos afastados aproximadamente na largura do quadril. Leve o quadril para trás em direção aos calcanhares e estenda os braços para a frente sobre o chão, abaixando o peito em direção ao solo. Apoie a testa e respire devagar, sentindo o alongamento alongar os dorsais e a lombar. Relaxe os ombros e mantenha a posição, afundando um pouco mais a cada expiração. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ad868614-583f-4ab2-8894-855d00176878.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/power-clean-con-barra Power clean con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7ed45985-f27a-41b4-a119-e709ceb5f287.jpg Posicionate sobre la barra con los pies al ancho de cadera, las tibias cerca de la barra y agarre de gancho apenas por fuera de las caderas, manteniendo la espalda recta y el pecho arriba. Levantá la barra del piso empujando con las piernas y, una vez que pase las rodillas, extendé de forma explosiva caderas, rodillas y tobillos. Encogé los hombros y metete debajo de la barra, recibiéndola sobre la parte delantera de los hombros en una sentadilla parcial. Parate erguido para terminar con la barra apoyada sobre los deltoides anteriores y el core firme. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7ed45985-f27a-41b4-a119-e709ceb5f287.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/power-clean-con-barra Barbell Power Clean https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7ed45985-f27a-41b4-a119-e709ceb5f287.jpg Set up over the barbell with feet hip-width, shins close to the bar and a hook grip just outside your hips, keeping your back flat and chest up. Lift the bar off the floor by driving through your legs, then explosively extend your hips, knees and ankles once the bar passes your knees. Shrug and pull yourself under the bar, catching it on the front of your shoulders in a quarter or partial squat. Stand tall to finish with the bar racked across your front delts and your core braced. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7ed45985-f27a-41b4-a119-e709ceb5f287.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/power-clean-con-barra Power clean com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7ed45985-f27a-41b4-a119-e709ceb5f287.jpg Posicione-se sobre a barra com os pés na largura dos quadris, as canelas perto da barra e pegada de gancho logo do lado de fora dos quadris, mantendo as costas retas e o peito para cima. Levante a barra do chão empurrando com as pernas e, assim que ela passar dos joelhos, estenda explosivamente quadris, joelhos e tornozelos. Encolha os ombros e entre por baixo da barra, recebendo-a na frente dos ombros em um agachamento parcial. Fique em pé para finalizar com a barra apoiada nos deltoides anteriores e o abdômen firme. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7ed45985-f27a-41b4-a119-e709ceb5f287.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/power-snatch-con-barra Power snatch con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9b4c5fba-f968-428d-945f-439ac24181e4.jpg Posicionate sobre la barra con un agarre ancho de snatch, los pies al ancho de cadera, la espalda recta y los hombros apenas por delante de la barra. Tirá de la barra desde el piso extendiendo las piernas y después abrí de forma explosiva caderas, rodillas y tobillos para lanzar la barra hacia arriba en un solo movimiento continuo. Metete debajo de la barra y recibila bloqueada por encima de la cabeza en una sentadilla parcial, con los brazos rectos y los hombros activos. Parate completamente erguido para terminar, manteniendo la barra equilibrada sobre el medio del pie. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9b4c5fba-f968-428d-945f-439ac24181e4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/power-snatch-con-barra Barbell Power Snatch https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9b4c5fba-f968-428d-945f-439ac24181e4.jpg Set up over the bar with a wide snatch grip, feet hip-width, flat back and shoulders slightly over the bar. Pull the bar from the floor by extending your legs, then explosively open your hips, knees and ankles to launch the bar upward in one continuous motion. Pull yourself under the bar and catch it locked out overhead in a quarter or partial squat with your arms straight and shoulders active. Stand fully upright to finish, keeping the bar balanced over the middle of your feet. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9b4c5fba-f968-428d-945f-439ac24181e4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/power-snatch-con-barra Power snatch com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9b4c5fba-f968-428d-945f-439ac24181e4.jpg Posicione-se sobre a barra com pegada larga de snatch, os pés na largura dos quadris, as costas retas e os ombros levemente à frente da barra. Puxe a barra do chão estendendo as pernas e, em seguida, abra explosivamente quadris, joelhos e tornozelos para lançar a barra para cima em um único movimento contínuo. Entre por baixo da barra e receba-a travada acima da cabeça em um agachamento parcial, com os braços retos e os ombros ativos. Fique totalmente em pé para finalizar, mantendo a barra equilibrada sobre o meio dos pés. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9b4c5fba-f968-428d-945f-439ac24181e4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/prensa-de-piernas-a-45 Prensa de piernas a 45° https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f660731b-2846-4b97-bf9f-995a4fcd1c18.jpg Sentate en la prensa de piernas a 45° con la espalda y las caderas bien apoyadas en el respaldo. Colocá los pies al ancho de los hombros sobre la plataforma, con las puntas levemente abiertas. Desbloqueá el trineo y bajalo flexionando caderas y rodillas hasta que los muslos se acerquen al torso, manteniendo los talones apoyados. Empujá la plataforma extendiendo caderas y rodillas sin trabarlas arriba. Mantené la zona lumbar siempre apoyada contra el respaldo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f660731b-2846-4b97-bf9f-995a4fcd1c18.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/prensa-de-piernas-a-45 45-Degree Leg Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f660731b-2846-4b97-bf9f-995a4fcd1c18.jpg Sit in the 45-degree leg press machine with your back and hips firmly against the pad. Place your feet shoulder-width apart on the platform, toes slightly turned out. Unrack the sled and lower it by bending hips and knees until your thighs approach your torso, keeping heels flat. Press the platform away by driving through your heels and extending hips and knees without locking them at the top. Keep your lower back in contact with the pad throughout the movement. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f660731b-2846-4b97-bf9f-995a4fcd1c18.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/prensa-de-piernas-a-45 Leg Press 45° https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f660731b-2846-4b97-bf9f-995a4fcd1c18.jpg Sente-se na leg press 45° com as costas e os quadris totalmente apoiados no encosto. Posicione os pés na largura dos ombros na plataforma, com as pontas levemente para fora. Destrave o carrinho e desça flexionando quadris e joelhos até que as coxas se aproximem do tronco, mantendo os calcanhares apoiados. Empurre a plataforma estendendo quadris e joelhos sem travá-los no topo. Mantenha a região lombar sempre em contato com o encosto. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f660731b-2846-4b97-bf9f-995a4fcd1c18.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/prensa-de-piernas-horizontal Prensa de piernas horizontal https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/025acb46-2e9e-425c-958b-94ea9a376787.jpg Sentate en la prensa de piernas sentada con la espalda y las caderas bien apoyadas en el respaldo. Colocá los pies al ancho de los hombros sobre la plataforma, con las puntas levemente abiertas. Desbloqueá el peso y bajá la plataforma flexionando caderas y rodillas hasta un rango cómodo, manteniendo los talones apoyados. Empujá la plataforma hacia adelante extendiendo caderas y rodillas sin trabarlas. Mantené la zona lumbar siempre en contacto con el respaldo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/025acb46-2e9e-425c-958b-94ea9a376787.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/prensa-de-piernas-horizontal Seated Leg Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/025acb46-2e9e-425c-958b-94ea9a376787.jpg Sit in the seated leg press machine with your back and hips fully supported against the backrest. Place your feet shoulder-width apart on the platform, toes slightly turned out. Unrack the weight and lower the platform by bending your hips and knees until they reach a comfortable depth, keeping your heels flat. Press the platform forward by extending hips and knees without locking them. Keep your lower back in contact with the seat throughout the movement. https://storage.googleapis.com/kaizer-public-media/exercises/videos/025acb46-2e9e-425c-958b-94ea9a376787.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/prensa-de-piernas-horizontal Leg Press Horizontal https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/025acb46-2e9e-425c-958b-94ea9a376787.jpg Sente-se na leg press sentada com as costas e os quadris totalmente apoiados no encosto. Posicione os pés na largura dos ombros na plataforma, com as pontas levemente para fora. Destrave o peso e desça a plataforma flexionando quadris e joelhos até um alcance confortável, mantendo os calcanhares apoiados. Empurre a plataforma para frente estendendo quadris e joelhos sem travá-los. Mantenha a região lombar sempre em contato com o encosto. https://storage.googleapis.com/kaizer-public-media/exercises/videos/025acb46-2e9e-425c-958b-94ea9a376787.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/prensa-horizontal-unilateral Prensa horizontal unilateral https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a61cc5b4-f5a9-4476-b850-5760a5fc7923.jpg Sentate en la prensa horizontal con la espalda apoyada contra el respaldo. Apoyá un pie centrado en la plataforma y la otra pierna afuera o relajada. Soltá los seguros y bajá el peso flexionando la rodilla hasta que el muslo se acerque al pecho, manteniendo el talón pegado a la plataforma. Empujá con el talón y el medio del pie hasta extender la pierna sin trabar la rodilla y volvé controlado. Hacé todas las reps de un lado antes de cambiar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a61cc5b4-f5a9-4476-b850-5760a5fc7923.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/prensa-horizontal-unilateral Horizontal Unilateral Leg Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a61cc5b4-f5a9-4476-b850-5760a5fc7923.jpg Sit on a horizontal (seated) leg press machine with your back flat against the pad. Place one foot centered on the platform with the other leg resting on the floor or off to the side. Release the safeties and lower the weight by bending your knee until your thigh is close to your chest, keeping the heel flat. Drive through the heel and mid-foot to extend the leg without locking the knee, then return under control. Complete all reps on one side before switching. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a61cc5b4-f5a9-4476-b850-5760a5fc7923.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/prensa-horizontal-unilateral Leg Press horizontal unilateral https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a61cc5b4-f5a9-4476-b850-5760a5fc7923.jpg Sente-se na máquina de leg press horizontal com as costas totalmente apoiadas no encosto. Apoie um pé centralizado na plataforma e a outra perna no chão ou de lado. Solte as travas e abaixe o peso flexionando o joelho até que a coxa se aproxime do peito, mantendo o calcanhar colado à plataforma. Empurre com o calcanhar e o meio do pé até estender a perna sem travar o joelho e retorne controlado. Faça todas as repetições de um lado antes de trocar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a61cc5b4-f5a9-4476-b850-5760a5fc7923.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/press-arnold Press Arnold https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d1332b21-0ae4-4173-a80b-93454c1347d3.jpg Sentado o parado, sostené mancuernas frente a los hombros con palmas hacia vos. Al empujar hacia arriba, rotá las palmas hacia afuera. Invertí el movimiento al bajar. Mantené el movimiento suave y controlado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d1332b21-0ae4-4173-a80b-93454c1347d3.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/press-arnold Arnold Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d1332b21-0ae4-4173-a80b-93454c1347d3.jpg Sit or stand holding dumbbells in front of your shoulders with palms facing you. As you press overhead, rotate your palms outward. Reverse the motion on the way down. Keep the movement smooth and controlled. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d1332b21-0ae4-4173-a80b-93454c1347d3.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/press-arnold Desenvolvimento Arnold https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d1332b21-0ae4-4173-a80b-93454c1347d3.jpg Sente-se ou fique em pé segurando halteres à frente dos ombros com as palmas voltadas para você. Ao empurrar acima da cabeça, gire as palmas para fora. Inverta o movimento na descida. Mantenha a execução suave e controlada. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d1332b21-0ae4-4173-a80b-93454c1347d3.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/press-cerrado-con-mancuernas Press cerrado con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/31a7c2ee-8fd8-4752-89c8-414c2c1ce6d6.jpg Acostate en un banco plano con una mancuerna en cada mano, palmas mirándose y las cabezas de las mancuernas juntas sobre el pecho. Mantené los codos pegados a los costados. Bajá las mancuernas juntas en línea recta hacia la parte media-baja del pecho hasta que los brazos queden apenas por debajo de la horizontal. Hacé una pausa breve y empujá las mancuernas hacia arriba extendiendo los codos, contrayendo tríceps y pectorales. Conservá las muñecas neutras, el core firme y un ritmo controlado durante toda la serie. https://storage.googleapis.com/kaizer-public-media/exercises/videos/31a7c2ee-8fd8-4752-89c8-414c2c1ce6d6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/press-cerrado-con-mancuernas Close-Grip Dumbbell Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/31a7c2ee-8fd8-4752-89c8-414c2c1ce6d6.jpg Lie on a flat bench holding two dumbbells directly above your chest, palms facing each other and the heads of the dumbbells touching. Keep your elbows tucked close to your ribs. Lower the dumbbells together in a straight line toward the lower-middle chest until your upper arms are just below parallel to the floor. Pause briefly, then press the weights back up by extending your elbows and squeezing your triceps and chest. Maintain a neutral wrist, tight core, and steady tempo throughout the set. https://storage.googleapis.com/kaizer-public-media/exercises/videos/31a7c2ee-8fd8-4752-89c8-414c2c1ce6d6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/press-cerrado-con-mancuernas Supino com halteres pegada fechada https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/31a7c2ee-8fd8-4752-89c8-414c2c1ce6d6.jpg Deite em um banco reto segurando dois halteres diretamente acima do peito, com as palmas voltadas uma para a outra e as cabeças dos halteres encostadas. Mantenha os cotovelos bem junto às costelas. Desça os halteres juntos em linha reta em direção à região inferior-média do peito até que os braços fiquem logo abaixo de paralelos ao chão. Faça uma breve pausa e então empurre os pesos de volta para cima estendendo os cotovelos e contraindo tríceps e peito. Mantenha os punhos neutros, o core firme e um ritmo constante durante toda a série. https://storage.googleapis.com/kaizer-public-media/exercises/videos/31a7c2ee-8fd8-4752-89c8-414c2c1ce6d6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/press-cubano-con-mancuernas Press cubano con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ec9bf68b-357e-4852-a3c9-26c5100e7fa4.jpg Parate con una mancuerna en cada mano en agarre pronado y los codos elevados a la altura del hombro, como en la parte alta de un remo al mentón. Desde ahí, rotá los antebrazos hacia afuera para que las mancuernas roten hacia arriba, y después empujá hasta extender los brazos del todo. Revertí la secuencia controlado: bajá a la posición rotada y luego de vuelta al inicio. Usá poco peso y un tempo lento para entrenar la rotación externa del hombro y el control del manguito rotador. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ec9bf68b-357e-4852-a3c9-26c5100e7fa4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/press-cubano-con-mancuernas Dumbbell Cuban Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ec9bf68b-357e-4852-a3c9-26c5100e7fa4.jpg Stand holding a dumbbell in each hand with a pronated grip and your elbows raised to shoulder height, as in the top of an upright row. From there, externally rotate your forearms so the dumbbells rotate up overhead, then press them to full extension. Reverse the sequence under control: lower back to the rotated position, then back down to the start. Use light weight and a slow tempo to train shoulder external rotation and rotator-cuff control. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ec9bf68b-357e-4852-a3c9-26c5100e7fa4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/press-cubano-con-mancuernas Press Cubano com Halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ec9bf68b-357e-4852-a3c9-26c5100e7fa4.jpg Fique de pé com um halter em cada mão em pegada pronada e os cotovelos elevados na altura dos ombros, como no topo de uma remada alta. A partir daí, gire os antebraços para fora para que os halteres subam, e então empurre até estender totalmente os braços. Reverta a sequência de forma controlada: desça até a posição girada e depois de volta ao início. Use pouca carga e um ritmo lento para treinar a rotação externa do ombro e o controle do manguito rotador. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ec9bf68b-357e-4852-a3c9-26c5100e7fa4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/press-de-banca Press de banca https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e2021aa2-a729-4725-8376-db4897902d72.jpg Acostate en un banco plano con la barra sobre el rack. Sujetá la barra más ancho que los hombros, pies apoyados. Bajá la barra al centro del pecho, pausá y empujá hasta extender. Mantené las muñecas rectas y la espalda neutra. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e2021aa2-a729-4725-8376-db4897902d72.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/press-de-banca Bench Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e2021aa2-a729-4725-8376-db4897902d72.jpg Lie flat on a bench with a barbell racked above you. Grip the bar wider than shoulders, feet flat. Lower the bar to your mid-chest, pause, then press up to full extension. Keep your wrists straight and back neutral. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e2021aa2-a729-4725-8376-db4897902d72.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/press-de-banca Supino reto https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e2021aa2-a729-4725-8376-db4897902d72.jpg Deite-se em um banco reto com a barra apoiada acima de você. Segure a barra mais aberta que a largura dos ombros, com os pés firmes no chão. Desça a barra até o meio do peito, faça uma pausa e depois empurre até estender os braços. Mantenha os punhos retos e as costas em posição neutra. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e2021aa2-a729-4725-8376-db4897902d72.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/press-de-banca-con-agarre-cerrado Press de banca con agarre cerrado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5fa4f648-702a-49bf-9751-4d95b787c4aa.jpg Acostate en un banco plano con agarre cerrado en la barra. Bajala al pecho con los codos pegados al cuerpo. Volvé a empujarla. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5fa4f648-702a-49bf-9751-4d95b787c4aa.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/press-de-banca-con-agarre-cerrado Close-Grip Bench Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5fa4f648-702a-49bf-9751-4d95b787c4aa.jpg Lie on a flat bench with a close grip on the bar. Lower it to your chest, keeping elbows close to your body. Press back up. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5fa4f648-702a-49bf-9751-4d95b787c4aa.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/press-de-banca-con-agarre-cerrado Supino com pegada fechada https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5fa4f648-702a-49bf-9751-4d95b787c4aa.jpg Deite-se em um banco reto com pegada fechada na barra. Desça a barra até o peito mantendo os cotovelos próximos ao corpo. Empurre para cima. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5fa4f648-702a-49bf-9751-4d95b787c4aa.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/press-de-banca-con-mancuernas Press de banca con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3dedd0b5-8cb8-46fe-acb6-16a90a52d26f.jpg Acostate en un banco plano con mancuernas al nivel del pecho. Empujá hasta extender los brazos. Bajá lento con los codos a 45°. Enfocate en el control y un ritmo parejo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3dedd0b5-8cb8-46fe-acb6-16a90a52d26f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/press-de-banca-con-mancuernas Dumbbell Bench Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3dedd0b5-8cb8-46fe-acb6-16a90a52d26f.jpg Lie flat on a bench with dumbbells at chest level. Press the weights up until arms are extended. Lower slowly, keeping elbows at about 45°. Focus on control and a steady tempo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3dedd0b5-8cb8-46fe-acb6-16a90a52d26f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/press-de-banca-con-mancuernas Supino com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3dedd0b5-8cb8-46fe-acb6-16a90a52d26f.jpg Deite-se em um banco reto com os halteres na altura do peito. Empurre os pesos para cima até estender os braços. Desça lentamente, mantendo os cotovelos em cerca de 45 graus. Foque no controle e em um ritmo constante. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3dedd0b5-8cb8-46fe-acb6-16a90a52d26f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/press-de-banca-declinado Press de banca declinado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a153b7c6-a796-41ba-bc5c-d88e7a4f56a9.jpg Acostate en un banco declinado con los pies bien apoyados. Agarrá la barra un poco más ancho que los hombros. Bajala lento hasta la parte baja del pecho, con los codos a unos 45 grados. Empujá hacia arriba hasta estirar los brazos. Mantené el control todo el movimiento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a153b7c6-a796-41ba-bc5c-d88e7a4f56a9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/press-de-banca-declinado Decline Bench Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a153b7c6-a796-41ba-bc5c-d88e7a4f56a9.jpg Lie on a decline bench with your feet secured. Grab the bar slightly wider than shoulder-width. Unrack it and lower it slowly to your lower chest, keeping your elbows at about a 45-degree angle. Press back up until your arms are straight. Keep control throughout the movement. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a153b7c6-a796-41ba-bc5c-d88e7a4f56a9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/press-de-banca-declinado Supino declinado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a153b7c6-a796-41ba-bc5c-d88e7a4f56a9.jpg Deite-se em um banco declinado com os pés presos. Segure a barra um pouco mais aberta que a largura dos ombros. Tire a barra do suporte e desça lentamente até a parte inferior do peito, mantendo os cotovelos em cerca de 45 graus. Empurre para cima até estender os braços. Mantenha o controle durante todo o movimento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a153b7c6-a796-41ba-bc5c-d88e7a4f56a9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/press-de-banca-declinado-en-smith Press de banca declinado en Smith https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d35ccf58-c183-4d05-bdbb-a2f16b15dcc9.jpg Ubicá un banco declinado debajo de la máquina Smith y asegurá bien los pies. Agarrá la barra un poco más ancho que los hombros. Bajala lento hasta la parte baja del pecho, con los codos a unos 45 grados. Empujá hacia arriba en línea recta. Enfocate en controlar el movimiento, ya que la barra se mueve en una trayectoria fija. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d35ccf58-c183-4d05-bdbb-a2f16b15dcc9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/press-de-banca-declinado-en-smith Smith Machine Decline Bench Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d35ccf58-c183-4d05-bdbb-a2f16b15dcc9.jpg Set up a decline bench under the Smith machine and secure your feet. Grip the bar slightly wider than shoulder-width. Unrack it and lower it slowly to your lower chest, keeping your elbows at about a 45-degree angle. Press back up in a straight path. Focus on control, as the bar path is fixed. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d35ccf58-c183-4d05-bdbb-a2f16b15dcc9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/press-de-banca-declinado-en-smith Supino declinado no Smith https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d35ccf58-c183-4d05-bdbb-a2f16b15dcc9.jpg Ajuste um banco declinado sob a máquina Smith e prenda os pés. Segure a barra um pouco mais aberta que a largura dos ombros. Destrave e desça lentamente até a parte inferior do peito, mantendo os cotovelos em cerca de 45 graus. Empurre de volta para cima em uma trajetória reta. Foque no controle, pois o caminho da barra é fixo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d35ccf58-c183-4d05-bdbb-a2f16b15dcc9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/press-de-banca-en-smith Press de banca en Smith https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3f96a4ec-75d7-4b82-93de-0c531bf9350b.jpg Acostate bajo la barra del Smith Machine. Agarrá más ancho que los hombros y soltá la barra. Bajá al centro del pecho, pausá y subí hasta extender. Mantené el core firme y los pies apoyados. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3f96a4ec-75d7-4b82-93de-0c531bf9350b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/press-de-banca-en-smith Smith Machine Bench Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3f96a4ec-75d7-4b82-93de-0c531bf9350b.jpg Lie on a flat bench beneath the Smith machine bar. Grip wider than shoulders and unhook the bar. Lower to your mid-chest, pause, and press up to full extension. Maintain a strong core and feet planted. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3f96a4ec-75d7-4b82-93de-0c531bf9350b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/press-de-banca-en-smith Supino na máquina Smith https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3f96a4ec-75d7-4b82-93de-0c531bf9350b.jpg Deite-se em um banco reto sob a barra da máquina Smith. Segure a barra mais aberta que a largura dos ombros e destrave. Desça até o meio do peito, pause e empurre até estender totalmente os braços. Mantenha o core firme e os pés bem apoiados. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3f96a4ec-75d7-4b82-93de-0c531bf9350b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/press-de-banca-inclinado Press de banca inclinado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5f8b9067-86f0-4fbb-8642-a27418515d5b.jpg Acostate en un banco inclinado con la barra sobre el rack. Sujetá la barra un poco más ancho que los hombros. Bajá la barra al pecho superior con los codos a 45°. Empujá hasta extender los brazos. Mantené los pies apoyados y el core firme. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5f8b9067-86f0-4fbb-8642-a27418515d5b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/press-de-banca-inclinado Incline Bench Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5f8b9067-86f0-4fbb-8642-a27418515d5b.jpg Lie back on an incline bench with a barbell racked above you. Grip the bar slightly wider than shoulder-width. Unrack and lower the bar to your upper chest, keeping elbows at about 45°. Press up until your arms are extended. Maintain your feet flat and core tight throughout. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5f8b9067-86f0-4fbb-8642-a27418515d5b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/press-de-banca-inclinado Supino inclinado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5f8b9067-86f0-4fbb-8642-a27418515d5b.jpg Deite-se em um banco inclinado com a barra apoiada acima de você. Segure a barra um pouco mais aberta que a largura dos ombros. Tire a barra do suporte e desça até a parte superior do peito, com os cotovelos em cerca de 45 graus. Empurre para cima até estender os braços. Mantenha os pés firmes no chão e o core contraído durante toda a execução. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5f8b9067-86f0-4fbb-8642-a27418515d5b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/press-de-hombro-en-maquina Press de hombro en máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/60cd16d2-f717-4cd7-80a6-e50c190d9d90.jpg Sentate en la máquina de press de hombros. Empujá las manijas hacia arriba hasta extender los brazos, y bajá controlado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/60cd16d2-f717-4cd7-80a6-e50c190d9d90.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/press-de-hombro-en-maquina Machine Shoulder Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/60cd16d2-f717-4cd7-80a6-e50c190d9d90.jpg Sit at the shoulder press machine. Press the handles overhead until your arms are straight, then lower under control. https://storage.googleapis.com/kaizer-public-media/exercises/videos/60cd16d2-f717-4cd7-80a6-e50c190d9d90.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/press-de-hombro-en-maquina Desenvolvimento de ombros com faixa elástica https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/60cd16d2-f717-4cd7-80a6-e50c190d9d90.jpg Pise em uma faixa elástica e segure as alças na altura dos ombros. Empurre para cima contra a tensão da faixa até estender os braços acima da cabeça. Retorne lentamente. Mantenha o core firme e evite inclinar o tronco para trás. https://storage.googleapis.com/kaizer-public-media/exercises/videos/60cd16d2-f717-4cd7-80a6-e50c190d9d90.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/press-de-pecho Press de pecho https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/4f6bf148-6465-4a5b-bb37-d565246aa6c3.jpg Sentate en la máquina y sujetá los agarres a la altura del pecho. Empujá hacia adelante hasta extender los brazos y volvé lento al inicio. Mantené los hombros bajos y la espalda apoyada. https://storage.googleapis.com/kaizer-public-media/exercises/videos/4f6bf148-6465-4a5b-bb37-d565246aa6c3.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/press-de-pecho Chest Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/4f6bf148-6465-4a5b-bb37-d565246aa6c3.jpg Sit at the machine and grip the handles at chest height. Press forward until your arms are fully extended, then return slowly to the starting position. Maintain your shoulders down and back against the pad. https://storage.googleapis.com/kaizer-public-media/exercises/videos/4f6bf148-6465-4a5b-bb37-d565246aa6c3.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/press-de-pecho Press de peito na máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/4f6bf148-6465-4a5b-bb37-d565246aa6c3.jpg Sente-se na máquina e segure as alças na altura do peito. Empurre para frente até estender totalmente os braços e depois retorne lentamente à posição inicial. Mantenha os ombros para baixo e para trás, apoiados no encosto. https://storage.googleapis.com/kaizer-public-media/exercises/videos/4f6bf148-6465-4a5b-bb37-d565246aa6c3.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/press-de-pecho-convergente-en-polea-sentado Press de pecho convergente en polea sentado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a57c7065-1634-49ea-8c7c-7105bdc4ba36.jpg Sentate en la máquina con la espalda apoyada y agarrá las dos manijas convergentes del cable a la altura del pecho. Empujá las dos manijas hacia adelante hasta casi estirar los brazos y juntarlas cerca de la línea media. Apretá el pecho adelante y volvé controlando hasta un buen estiramiento sin dejar que la carga golpee. El recorrido convergente del cable mantiene tensión constante en el pecho durante todo el rango. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a57c7065-1634-49ea-8c7c-7105bdc4ba36.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/press-de-pecho-convergente-en-polea-sentado Seated Cable Chest Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a57c7065-1634-49ea-8c7c-7105bdc4ba36.jpg Sit on the machine with your back supported and grip the two converging cable handles at chest height. Press both handles forward until your arms are nearly straight and the handles converge near the midline. Squeeze the chest at the front, then return under control to a deep stretch without letting the weight slam. The converging cable path keeps constant tension on the chest through the whole range. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a57c7065-1634-49ea-8c7c-7105bdc4ba36.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/press-de-pecho-convergente-en-polea-sentado Supino na polia sentado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a57c7065-1634-49ea-8c7c-7105bdc4ba36.jpg Sente-se na máquina com as costas apoiadas e segure as duas manoplas convergentes do cabo na altura do peito. Empurre as duas manoplas para a frente até os braços quase esticarem e as manoplas convergirem perto da linha média. Contraia o peito à frente e volte com controle até um bom alongamento sem deixar a carga bater. O trajeto convergente do cabo mantém tensão constante no peito por toda a amplitude. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a57c7065-1634-49ea-8c7c-7105bdc4ba36.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/press-declinado-con-mancuernas Press declinado con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/38d1e0ca-8bcd-4588-82cf-9d21f7a2b351.jpg Acostate en un banco declinado con los pies bien apoyados en los rodillos y mancuernas a los costados del pecho bajo con las palmas al frente. Empujá las mancuernas hacia arriba juntándolas levemente hasta extender los brazos sin bloquear. Bajá lento sintiendo el estiramiento en el pecho bajo, con los codos a unos 45°. Mantené los hombros atrás y controlá cada repetición. https://storage.googleapis.com/kaizer-public-media/exercises/videos/38d1e0ca-8bcd-4588-82cf-9d21f7a2b351.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/press-declinado-con-mancuernas Dumbbell Decline Bench Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/38d1e0ca-8bcd-4588-82cf-9d21f7a2b351.jpg Lie on a decline bench with your feet secured under the rollers and dumbbells held at the sides of your lower chest with palms forward. Press the dumbbells up and slightly together until your arms are extended without locking out. Lower slowly to feel a stretch in the lower chest, keeping your elbows at roughly a 45° angle. Keep your shoulders back and control each rep. https://storage.googleapis.com/kaizer-public-media/exercises/videos/38d1e0ca-8bcd-4588-82cf-9d21f7a2b351.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/press-declinado-con-mancuernas Supino declinado com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/38d1e0ca-8bcd-4588-82cf-9d21f7a2b351.jpg Deite-se em um banco declinado com os pés presos nos rolos e segure halteres nas laterais da parte inferior do peito com as palmas voltadas para frente. Empurre os halteres para cima, aproximando-os levemente, até estender os braços sem travar. Desça devagar sentindo o alongamento no peito inferior, mantendo os cotovelos em cerca de 45°. Mantenha os ombros para trás e controle cada repetição. https://storage.googleapis.com/kaizer-public-media/exercises/videos/38d1e0ca-8bcd-4588-82cf-9d21f7a2b351.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/press-en-el-piso-con-kettlebell Press en el piso con kettlebell https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1ceaa6fb-e6c1-4535-98c5-0d17571b2dda.jpg Acostate boca arriba en el piso sosteniendo una kettlebell con una mano, con el brazo apoyado en el suelo y la campana sobre la parte de atrás del antebrazo. Empujá la kettlebell hacia arriba hasta extender completamente el brazo, manteniendo la muñeca alineada sobre el codo. Bajá de forma controlada hasta que el tríceps roce el piso y volvé a empujar. El piso limita el rango de movimiento, protegiendo el hombro mientras trabajás el pecho y el tríceps. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1ceaa6fb-e6c1-4535-98c5-0d17571b2dda.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/press-en-el-piso-con-kettlebell Kettlebell Floor Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1ceaa6fb-e6c1-4535-98c5-0d17571b2dda.jpg Lie on your back on the floor holding a kettlebell in one hand with your upper arm resting on the ground and the bell on the back of your forearm. Press the kettlebell straight up until your arm is fully extended, keeping your wrist stacked over your elbow. Lower under control until your triceps lightly touch the floor, then press again. The floor limits your range of motion, protecting the shoulder while loading the chest and triceps. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1ceaa6fb-e6c1-4535-98c5-0d17571b2dda.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/press-en-el-piso-con-kettlebell Supino no chão com kettlebell https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1ceaa6fb-e6c1-4535-98c5-0d17571b2dda.jpg Deite-se de costas no chão segurando um kettlebell com uma mão, com o braço apoiado no solo e o sino na parte de trás do antebraço. Empurre o kettlebell para cima até estender completamente o braço, mantendo o punho alinhado sobre o cotovelo. Desça de forma controlada até o tríceps tocar levemente o chão e empurre novamente. O chão limita a amplitude de movimento, protegendo o ombro enquanto trabalha o peito e o tríceps. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1ceaa6fb-e6c1-4535-98c5-0d17571b2dda.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/press-en-piso-con-barra Press en piso con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7fe8a536-8a60-4ca0-8f2a-3b5b056a6de3.jpg Acostate boca arriba en el piso con las rodillas flexionadas y agarrá la barra un poco más ancho que los hombros. Sacá la barra del soporte o que te la alcancen, y bajála hasta que los brazos toquen apenas el piso y hacé una pausa corta. Empujá hasta la extensión completa empujando con el pecho y el tríceps sin usar las piernas. El piso limita el recorrido, protege los hombros y sobrecarga la fuerza del bloqueo final. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7fe8a536-8a60-4ca0-8f2a-3b5b056a6de3.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/press-en-piso-con-barra Barbell Floor Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7fe8a536-8a60-4ca0-8f2a-3b5b056a6de3.jpg Lie on your back on the floor with knees bent and grip the barbell slightly wider than shoulder width. Unrack or have the bar handed off, then lower it until your upper arms just touch the floor and pause briefly. Press back up to lockout, driving through the chest and triceps without any leg drive. The floor limits the range of motion, protecting the shoulders and overloading the top-end lockout strength. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7fe8a536-8a60-4ca0-8f2a-3b5b056a6de3.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/press-en-piso-con-barra Supino no chão com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7fe8a536-8a60-4ca0-8f2a-3b5b056a6de3.jpg Deite-se de costas no chão com os joelhos flexionados e segure a barra um pouco mais aberto que os ombros. Retire a barra do suporte ou peça que a entreguem, depois desça até os braços apenas tocarem o chão e faça uma pausa breve. Empurre até a extensão completa, acionando peito e tríceps sem impulso das pernas. O chão limita a amplitude, protege os ombros e sobrecarrega a força do bloqueio final. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7fe8a536-8a60-4ca0-8f2a-3b5b056a6de3.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/press-en-piso-con-mancuernas Press en piso con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/cc3d05b3-f491-42cc-942e-8a51d2bf249f.jpg Acostate boca arriba en el piso con las rodillas flexionadas y los pies apoyados. Sostené una mancuerna en cada mano a la altura del pecho, con los codos en el piso a unos 45 grados del torso. Empujá las mancuernas hacia arriba hasta extender los brazos y bajá controlando hasta que los tríceps toquen el piso. El piso frena la bajada, protege los hombros y enfatiza el lockout. https://storage.googleapis.com/kaizer-public-media/exercises/videos/cc3d05b3-f491-42cc-942e-8a51d2bf249f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/press-en-piso-con-mancuernas Dumbbell Floor Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/cc3d05b3-f491-42cc-942e-8a51d2bf249f.jpg Lie on your back on the floor with knees bent and feet flat. Hold a dumbbell in each hand pressed at chest level with elbows on the floor at roughly a 45-degree angle to the torso. Press both dumbbells up over your chest until arms are fully extended, then lower under control until your triceps lightly touch the floor. The floor stops the descent, protecting the shoulders and biasing lockout strength. https://storage.googleapis.com/kaizer-public-media/exercises/videos/cc3d05b3-f491-42cc-942e-8a51d2bf249f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/press-en-piso-con-mancuernas Supino no chão com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/cc3d05b3-f491-42cc-942e-8a51d2bf249f.jpg Deite-se de costas no chão com os joelhos flexionados e os pés apoiados. Segure um halter em cada mão na altura do peito, com os cotovelos no chão a cerca de 45 graus do tronco. Empurre os halteres para cima até estender os braços e desça controlando até que os tríceps toquem o chão. O chão limita a descida, protege os ombros e enfatiza o lockout. https://storage.googleapis.com/kaizer-public-media/exercises/videos/cc3d05b3-f491-42cc-942e-8a51d2bf249f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/press-inclinado-con-mancuernas Press inclinado con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/50a97611-312a-486d-884e-02a1f4549b43.jpg Sentate en un banco inclinado con mancuernas a la altura del pecho. Empujá las mancuernas hacia arriba hasta extender los brazos. Bajá lento hacia el pecho superior, manteniendo los codos angulados. Mantené el core firme y controlá cada repetición. https://storage.googleapis.com/kaizer-public-media/exercises/videos/50a97611-312a-486d-884e-02a1f4549b43.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/press-inclinado-con-mancuernas Incline Dumbbell Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/50a97611-312a-486d-884e-02a1f4549b43.jpg Sit back on an incline bench holding dumbbells at chest level. Press the weights up until your arms are straight. Lower slowly to your upper chest, keeping elbows angled. Keep your core tight and control each rep. https://storage.googleapis.com/kaizer-public-media/exercises/videos/50a97611-312a-486d-884e-02a1f4549b43.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/press-inclinado-con-mancuernas Supino inclinado com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/50a97611-312a-486d-884e-02a1f4549b43.jpg Deite-se em um banco inclinado segurando halteres na altura do peito. Empurre os pesos para cima até estender os braços. Desça lentamente até a parte superior do peito, mantendo os cotovelos angulados. Mantenha o core firme e controle cada repetição. https://storage.googleapis.com/kaizer-public-media/exercises/videos/50a97611-312a-486d-884e-02a1f4549b43.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/press-inclinado-en-maquina Press inclinado en máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ed129168-f300-4ada-a82a-886d4da773fe.jpg Sentate en la máquina de press inclinado con la espalda bien apoyada y los pies firmes en el piso. Ajustá el asiento para que las manijas queden a la altura del pecho superior. Empujá las manijas hacia arriba y al frente hasta casi extender los brazos. Bajá lento hasta flexionar los codos y sentir el estiramiento en el pecho, y repetí. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ed129168-f300-4ada-a82a-886d4da773fe.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/press-inclinado-en-maquina Incline Chest Press Machine https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ed129168-f300-4ada-a82a-886d4da773fe.jpg Sit on the incline chest press machine with your back fully supported and feet flat on the floor. Adjust the seat so the handles are at upper-chest level. Grip the handles and press them upward and forward until your arms are almost fully extended. Lower the weight slowly until your elbows are bent and you feel a stretch in the chest, then repeat. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ed129168-f300-4ada-a82a-886d4da773fe.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/press-inclinado-en-maquina Supino inclinado na máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ed129168-f300-4ada-a82a-886d4da773fe.jpg Sente-se na máquina de press inclinado com as costas totalmente apoiadas e os pés no chão. Ajuste o assento para que as alças fiquem na altura do peitoral superior. Empurre as alças para cima e para frente até quase estender os braços. Desça devagar até dobrar os cotovelos e sentir o alongamento no peitoral, e repita. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ed129168-f300-4ada-a82a-886d4da773fe.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/press-inclinado-en-polea Press inclinado en polea https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/6fa8f710-4006-4991-9ed5-ca52439873e6.jpg Colocá un banco inclinado entre dos torres de cable con poleas bajas y agarrá las manijas con agarre neutro o pronado a la altura del pecho. Empujá las manijas hacia arriba juntándolas levemente hasta extender los brazos, contrayendo el pecho superior arriba. Bajá con control manteniendo los codos a unos 45°. El cable sostiene la tensión durante todo el recorrido. https://storage.googleapis.com/kaizer-public-media/exercises/videos/6fa8f710-4006-4991-9ed5-ca52439873e6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/press-inclinado-en-polea Cable Incline Bench Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/6fa8f710-4006-4991-9ed5-ca52439873e6.jpg Set an incline bench between two cable towers with low pulleys and grip the D-handles with a neutral or pronated grip at chest level. Press the handles up and slightly together until your arms are extended, squeezing the upper chest at the top. Lower with control, keeping elbows at roughly a 45° angle. The cables provide constant tension through the full press. https://storage.googleapis.com/kaizer-public-media/exercises/videos/6fa8f710-4006-4991-9ed5-ca52439873e6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/press-inclinado-en-polea Supino inclinado na polia https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/6fa8f710-4006-4991-9ed5-ca52439873e6.jpg Coloque um banco inclinado entre duas torres de cabos com polias baixas e segure as manoplas com pegada neutra ou pronada na altura do peito. Empurre as manoplas para cima aproximando-as levemente até estender os braços, contraindo o peito superior no topo. Desça com controle mantendo os cotovelos em cerca de 45°. Os cabos sustentam a tensão em todo o percurso. https://storage.googleapis.com/kaizer-public-media/exercises/videos/6fa8f710-4006-4991-9ed5-ca52439873e6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/press-landmine Press Landmine https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/611ea497-e6da-4dff-9caf-744d937c3abd.jpg Anclá un extremo de la barra en una base de landmine. Sostené el otro extremo a la altura del hombro con ambas manos o un brazo. Empujá hacia arriba y ligeramente al frente. Bajá con control. Mantené el torso firme sin rotar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/611ea497-e6da-4dff-9caf-744d937c3abd.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/press-landmine Landmine Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/611ea497-e6da-4dff-9caf-744d937c3abd.jpg Anchor one end of a barbell in a landmine base. Hold the free end at shoulder height with both hands or one arm. Press upward and slightly forward. Lower with control. Keep your torso stable and avoid rotating. https://storage.googleapis.com/kaizer-public-media/exercises/videos/611ea497-e6da-4dff-9caf-744d937c3abd.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/press-landmine Desenvolvimento no landmine https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/611ea497-e6da-4dff-9caf-744d937c3abd.jpg Prenda uma extremidade da barra em uma base de landmine. Segure a outra extremidade na altura do ombro com as duas mãos ou com um braço. Empurre para cima e levemente para frente. Desça com controle. Mantenha o tronco estável e evite girar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/611ea497-e6da-4dff-9caf-744d937c3abd.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/press-militar-con-banda-sentado Press militar con banda sentado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/16eaa6d9-4c08-4713-895a-2ffaf0c26c04.jpg Sentate en un banco con una banda de resistencia anclada bajo los pies o el asiento, sosteniendo las manijas a la altura de los hombros. Empujá hacia arriba contra la tensión hasta extender los brazos por completo y volvé lento. Mantené el core firme y evitá arquear la zona lumbar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/16eaa6d9-4c08-4713-895a-2ffaf0c26c04.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/press-militar-con-banda-sentado Seated Band Shoulder Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/16eaa6d9-4c08-4713-895a-2ffaf0c26c04.jpg Sit on a bench with a resistance band anchored under your feet or the seat, holding the handles at shoulder level. Press upward against the band tension until your arms are fully extended, then return slowly. Keep your core braced and avoid arching your lower back. https://storage.googleapis.com/kaizer-public-media/exercises/videos/16eaa6d9-4c08-4713-895a-2ffaf0c26c04.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/press-militar-con-banda-sentado Desenvolvimento sentado com faixa elástica https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/16eaa6d9-4c08-4713-895a-2ffaf0c26c04.jpg Sente-se em um banco com uma faixa elástica ancorada sob os pés ou o assento, segurando as alças na altura dos ombros. Empurre para cima contra a tensão da faixa até estender completamente os braços e retorne lentamente. Mantenha o core firme e evite arquear a lombar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/16eaa6d9-4c08-4713-895a-2ffaf0c26c04.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/press-militar-con-barra Press militar con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e54c310d-e255-41b9-869b-9fe09ed7632b.jpg Parate con una barra a la altura de los hombros. Agarrá un poco más ancho que los hombros. Empujá hacia arriba hasta extender los brazos. Bajá con control. Mantené el torso firme y el core activo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e54c310d-e255-41b9-869b-9fe09ed7632b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/press-militar-con-barra Barbell Shoulder Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e54c310d-e255-41b9-869b-9fe09ed7632b.jpg Stand with a barbell at shoulder height. Grip slightly wider than shoulders. Press overhead until arms are locked out. Lower the bar back with control. Keep your torso stable and core tight throughout the movement. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e54c310d-e255-41b9-869b-9fe09ed7632b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/press-militar-con-barra Desenvolvimento de ombros com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e54c310d-e255-41b9-869b-9fe09ed7632b.jpg Fique em pé com a barra na altura dos ombros. Segure um pouco mais aberto que a largura dos ombros. Empurre acima da cabeça até estender os braços. Desça a barra com controle. Mantenha o tronco estável e o core firme durante todo o movimento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e54c310d-e255-41b9-869b-9fe09ed7632b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/press-militar-con-mancuernas Press militar con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/96edea0c-cdef-47cf-afe0-e7cd9e92bbf0.jpg Sentado o parado, sostené mancuernas a la altura de los hombros con palmas al frente. Empujá hacia arriba hasta extender los brazos. Bajá controladamente. Mantené el core firme y evitá arquear la espalda. https://storage.googleapis.com/kaizer-public-media/exercises/videos/96edea0c-cdef-47cf-afe0-e7cd9e92bbf0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/press-militar-con-mancuernas Dumbbell Shoulder Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/96edea0c-cdef-47cf-afe0-e7cd9e92bbf0.jpg Sit or stand holding dumbbells at shoulder height with palms facing forward. Press the weights straight overhead until arms are fully extended. Lower under control back to the starting position. Keep your core tight and avoid arching your back. https://storage.googleapis.com/kaizer-public-media/exercises/videos/96edea0c-cdef-47cf-afe0-e7cd9e92bbf0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/press-militar-con-mancuernas Desenvolvimento de ombros com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/96edea0c-cdef-47cf-afe0-e7cd9e92bbf0.jpg Sente-se ou fique em pé segurando halteres na altura dos ombros com as palmas voltadas para frente. Empurre os pesos reto acima da cabeça até estender totalmente os braços. Desça com controle até a posição inicial. Mantenha o core firme e evite arquear as costas. https://storage.googleapis.com/kaizer-public-media/exercises/videos/96edea0c-cdef-47cf-afe0-e7cd9e92bbf0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/press-militar-en-maquina-smith Press militar en máquina Smith https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/62b9548a-426b-4947-801d-28bf1799393b.jpg Sentate o parate debajo de la barra de la Smith con la barra a la altura del mentón y las manos apenas más abiertas que los hombros. Activá el core y mantené el pecho erguido. Empujá la barra hacia arriba en línea recta hasta casi extender los brazos. Bajá de forma controlada hasta la posición inicial, manteniendo la columna neutra durante todo el movimiento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/62b9548a-426b-4947-801d-28bf1799393b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/press-militar-en-maquina-smith Smith Machine Shoulder Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/62b9548a-426b-4947-801d-28bf1799393b.jpg Sit or stand under the Smith machine with the bar positioned just below chin level and hands slightly wider than shoulder-width. Brace your core and keep your chest up. Press the bar straight upward until your arms are almost fully extended, keeping wrists stacked over elbows. Lower the bar slowly back to the starting position under control, maintaining a neutral spine throughout. https://storage.googleapis.com/kaizer-public-media/exercises/videos/62b9548a-426b-4947-801d-28bf1799393b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/press-militar-en-maquina-smith Desenvolvimento de Ombros na Smith https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/62b9548a-426b-4947-801d-28bf1799393b.jpg Sente-se ou fique em pé sob a barra da Smith com a barra posicionada na altura do queixo e as mãos um pouco mais abertas que os ombros. Ative o core e mantenha o peito erguido. Empurre a barra verticalmente até quase estender os braços, mantendo punhos alinhados aos cotovelos. Desça a barra lentamente até a posição inicial, mantendo a coluna neutra durante todo o movimento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/62b9548a-426b-4947-801d-28bf1799393b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/press-militar-trasnuca-con-barra-sentado Press militar trasnuca con barra sentado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8b31e5af-512a-4c42-bae3-d6c418e086de.jpg Sentate en un banco con respaldo vertical con la barra apoyada sobre los trapecios superiores, detrás de la nuca, y agarrala un poco más ancho que los hombros. Mantené la espalda erguida, el core firme y los pies bien apoyados en el piso para tener una base estable. Empujá la barra directo hacia arriba hasta trabar los brazos, y después bajala de forma controlada detrás de la nuca solo hasta donde te resulte cómodo. La posición sentada elimina el impulso de piernas, volviéndolo una prueba más estricta de fuerza pura de hombro. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8b31e5af-512a-4c42-bae3-d6c418e086de.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/press-militar-trasnuca-con-barra-sentado Seated Behind-the-Neck Barbell Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8b31e5af-512a-4c42-bae3-d6c418e086de.jpg Sit on an upright bench with the barbell resting across your upper traps behind your neck and grip it slightly wider than shoulder-width. Keep your back tall, core braced, and feet flat on the floor for a stable base. Press the bar straight overhead until your arms lock out, then lower it under control behind the neck only as far as comfortable. The seated position removes leg drive, making it a stricter test of pure shoulder strength. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8b31e5af-512a-4c42-bae3-d6c418e086de.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/press-militar-trasnuca-con-barra-sentado Desenvolvimento militar por trás da nuca sentado com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8b31e5af-512a-4c42-bae3-d6c418e086de.jpg Sente-se em um banco com encosto vertical com a barra apoiada sobre os trapézios superiores, atrás da nuca, e segure-a um pouco mais larga que os ombros. Mantenha as costas eretas, o core firme e os pés apoiados no chão para uma base estável. Empurre a barra direto para cima até travar os braços, e depois desça de forma controlada atrás da nuca apenas até onde for confortável. A posição sentada elimina o impulso das pernas, tornando-o um teste mais rígido de força pura de ombro. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8b31e5af-512a-4c42-bae3-d6c418e086de.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/press-militar-unilateral-con-mancuerna Press militar unilateral con mancuerna https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d9816bbf-f2fd-48d6-8456-73400230d0e0.jpg Sostené una sola mancuerna a la altura del hombro con la palma mirando hacia adelante, de pie o arrodillado, con el core firme. Mantené la mano libre en la cadera o estirada para equilibrar y evitá inclinarte hacia el lado cargado. Empujá la mancuerna directo por encima de la cabeza hasta extender el brazo por completo, manteniendo la muñeca alineada sobre el codo. Bajala de forma controlada hasta la altura del hombro, resistiendo la rotación del tronco antes de cambiar de lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d9816bbf-f2fd-48d6-8456-73400230d0e0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/press-militar-unilateral-con-mancuerna Single-Arm Dumbbell Shoulder Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d9816bbf-f2fd-48d6-8456-73400230d0e0.jpg Hold a single dumbbell at shoulder height with your palm facing forward, standing or kneeling tall with your core braced. Keep your free hand on your hip or out for balance and avoid leaning to the loaded side. Press the dumbbell straight overhead until your arm is fully extended, keeping your wrist stacked over your elbow. Lower it under control back to shoulder level, resisting the rotation through your trunk before switching sides. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d9816bbf-f2fd-48d6-8456-73400230d0e0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/press-militar-unilateral-con-mancuerna Desenvolvimento militar unilateral com halter https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d9816bbf-f2fd-48d6-8456-73400230d0e0.jpg Segure um único halter na altura do ombro com a palma voltada para frente, em pé ou ajoelhado, com o core firme. Mantenha a mão livre no quadril ou estendida para equilibrar e evite inclinar-se para o lado carregado. Empurre o halter direto acima da cabeça até estender completamente o braço, mantendo o punho alinhado sobre o cotovelo. Desça de forma controlada até a altura do ombro, resistindo à rotação do tronco antes de trocar de lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d9816bbf-f2fd-48d6-8456-73400230d0e0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/press-pallof-de-rodillas Press Pallof de rodillas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a47951a3-1649-4309-b965-69a0aa82ce16.jpg Poné el cable a la altura del pecho y arrodillate de costado a la máquina en posición de medio arrodillado, con la rodilla de adentro en el piso y el pie de afuera apoyado. Agarrá el agarre con las dos manos en el pecho y empujalo bien al frente resistiendo la tracción del cable que te quiere rotar el torso. Mantené la posición extendida un momento, con la cadera y los hombros firmes y el core bien contraído, y después llevá las manos de vuelta al pecho. Completá las repeticiones y cambiá de lado para que el cable traccione desde el otro lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a47951a3-1649-4309-b965-69a0aa82ce16.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/press-pallof-de-rodillas Half-Kneeling Pallof Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a47951a3-1649-4309-b965-69a0aa82ce16.jpg Set a cable at chest height and kneel sideways to the machine in a half-kneeling stance, with the inside knee down and the outside foot planted. Hold the handle with both hands at your chest, then press it straight out in front of you while resisting the cable's pull to rotate your torso. Hold the extended position briefly, keeping your hips and shoulders square and your core braced, then bring your hands back to your chest. Complete the reps, then switch sides so the cable pulls from the other direction. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a47951a3-1649-4309-b965-69a0aa82ce16.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/press-pallof-de-rodillas Press Pallof ajoelhado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a47951a3-1649-4309-b965-69a0aa82ce16.jpg Coloque o cabo na altura do peito e ajoelhe-se de lado para a máquina em posição semi-ajoelhada, com o joelho de dentro no chão e o pé de fora apoiado. Segure a alça com as duas mãos no peito e empurre-a bem à frente resistindo à tração do cabo que tenta girar seu tronco. Mantenha a posição estendida por um instante, com o quadril e os ombros firmes e o core contraído, e depois leve as mãos de volta ao peito. Complete as repetições e troque de lado para que o cabo puxe do outro lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a47951a3-1649-4309-b965-69a0aa82ce16.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/press-pallof-en-polea Press pallof en polea https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5d83354a-8d42-4170-97e3-2044ebf41540.jpg Parate de costado a una polea regulada a la altura del pecho y agarrá la manija con las dos manos en el centro del pecho. Alejate para generar tensión y poné los pies al ancho de hombros con el core firme y las caderas alineadas. Empujá la manija hacia adelante en línea recta, resistiendo la fuerza del cable que intenta rotar tu torso hacia la máquina. Mantené un instante con los brazos extendidos y después volvé al pecho de forma controlada, manteniendo la columna neutra todo el tiempo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5d83354a-8d42-4170-97e3-2044ebf41540.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/press-pallof-en-polea Cable Pallof Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5d83354a-8d42-4170-97e3-2044ebf41540.jpg Stand side-on to a cable pulley set at chest height and grip the handle with both hands at the center of your chest. Step away to create tension and set your feet shoulder-width with your core braced and hips square. Press the handle straight out in front of you, resisting the cable's pull that tries to rotate your torso toward the machine. Hold briefly with arms extended, then return to your chest under control, keeping your spine neutral the whole time. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5d83354a-8d42-4170-97e3-2044ebf41540.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/press-pallof-en-polea Press Pallof na polia https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5d83354a-8d42-4170-97e3-2044ebf41540.jpg Fique de lado para uma polia ajustada na altura do peito e segure a manopla com as duas mãos no centro do peito. Afaste-se para criar tensão e posicione os pés na largura dos ombros com o abdômen firme e os quadris alinhados. Empurre a manopla para a frente em linha reta, resistindo à força do cabo que tenta girar seu tronco em direção à máquina. Mantenha por um instante com os braços estendidos e depois retorne ao peito de forma controlada, mantendo a coluna neutra o tempo todo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5d83354a-8d42-4170-97e3-2044ebf41540.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/press-svend-con-disco Press Svend con disco https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/67020be2-db34-489c-8396-fab8ed44a99e.jpg Sujetá un disco con las palmas a la altura del pecho. Apretá el disco y empujalo hacia adelante, luego volvé al pecho. Sentí la tensión en el pecho durante todo el ejercicio. Mové lento y no bloquees los codos. https://storage.googleapis.com/kaizer-public-media/exercises/videos/67020be2-db34-489c-8396-fab8ed44a99e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/press-svend-con-disco Svend Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/67020be2-db34-489c-8396-fab8ed44a99e.jpg Hold a weight plate between your palms at chest height. Squeeze the plate and press it straight out in front of you, then return to your chest. Focus on chest tension throughout. Move slowly and avoid locking your elbows. https://storage.googleapis.com/kaizer-public-media/exercises/videos/67020be2-db34-489c-8396-fab8ed44a99e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/press-svend-con-disco Supino Svend https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/67020be2-db34-489c-8396-fab8ed44a99e.jpg Segure uma anilha entre as palmas das mãos na altura do peito. Aperte a anilha e empurre-a reto à frente, depois retorne ao peito. Foque em manter tensão no peitoral durante todo o movimento. Faça devagar e evite travar os cotovelos. https://storage.googleapis.com/kaizer-public-media/exercises/videos/67020be2-db34-489c-8396-fab8ed44a99e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/press-z-con-mancuernas Press Z con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0886ab2b-ecd5-43c3-b510-43a96103e578.jpg Sentate en el piso con las piernas estiradas adelante y el torso totalmente erguido, sosteniendo una mancuerna en cada mano a la altura de los hombros. Sin apoyo en la espalda, activá el core y empujá ambas mancuernas por encima de la cabeza hasta estirar bien los brazos. Bajalas de forma controlada hasta la altura de los hombros sin inclinarte hacia atrás ni encorvarte. La posición sentado en el piso elimina cualquier impulso de piernas y exige fuerza pura de hombros y estabilidad del core. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0886ab2b-ecd5-43c3-b510-43a96103e578.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/press-z-con-mancuernas Dumbbell Z Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0886ab2b-ecd5-43c3-b510-43a96103e578.jpg Sit on the floor with your legs extended straight in front of you and your torso fully upright, holding a dumbbell in each hand at shoulder height. With no back support, brace your core and press both dumbbells overhead until your arms are fully extended. Lower them under control back to shoulder level without leaning back or rounding. The seated-on-floor position removes any leg drive and forces strict shoulder strength and core stability. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0886ab2b-ecd5-43c3-b510-43a96103e578.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/press-z-con-mancuernas Desenvolvimento Z com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0886ab2b-ecd5-43c3-b510-43a96103e578.jpg Sente-se no chão com as pernas estendidas à frente e o tronco totalmente ereto, segurando um haltere em cada mão na altura dos ombros. Sem apoio nas costas, ative o core e empurre os dois halteres acima da cabeça até estender bem os braços. Desça-os de forma controlada até a altura dos ombros sem inclinar-se para trás ou arredondar. A posição sentado no chão elimina qualquer impulso das pernas e exige força pura de ombros e estabilidade do core. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0886ab2b-ecd5-43c3-b510-43a96103e578.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/puente-de-gluteo-unilateral Puente de glúteo unilateral https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f341fe7d-3dcf-474f-b9df-0ec74b892e9d.jpg Acostate boca arriba con las rodillas flexionadas y los pies planos en el piso, los brazos a los costados. Estirá una pierna o mantenela flexionada hacia el pecho para que todo el trabajo caiga en el pie apoyado. Con el abdomen firme, empujá con el talón de la pierna de apoyo para subir la cadera hasta que el cuerpo quede en línea recta desde los hombros hasta la rodilla, apretando fuerte el glúteo arriba. Bajá controlado hasta que la cadera apenas toque el piso, terminá las reps y cambiá de pierna. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f341fe7d-3dcf-474f-b9df-0ec74b892e9d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/puente-de-gluteo-unilateral Single-Leg Glute Bridge https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f341fe7d-3dcf-474f-b9df-0ec74b892e9d.jpg Lie on your back with your knees bent and feet flat on the floor, arms resting at your sides. Extend one leg straight out or hold it bent toward your chest so all the work falls on the planted foot. Bracing your core, drive through the heel of the supporting leg to lift your hips until your body forms a straight line from shoulders to knee, squeezing the glute hard at the top. Lower under control until your hips just touch the floor, finish your reps, then switch legs. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f341fe7d-3dcf-474f-b9df-0ec74b892e9d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/puente-de-gluteo-unilateral Ponte de glúteo unilateral https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f341fe7d-3dcf-474f-b9df-0ec74b892e9d.jpg Deite-se de costas com os joelhos flexionados e os pés planos no chão, os braços ao lado do corpo. Estenda uma perna ou mantenha-a flexionada em direção ao peito para que todo o trabalho recaia sobre o pé apoiado. Com o abdômen firme, empurre com o calcanhar da perna de apoio para elevar o quadril até o corpo formar uma linha reta dos ombros ao joelho, contraindo forte o glúteo no topo. Desça sob controle até o quadril apenas tocar o chão, termine as repetições e troque de perna. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f341fe7d-3dcf-474f-b9df-0ec74b892e9d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/puente-de-gluteos-con-peso-corporal Puente de glúteos con peso corporal https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/86d31e59-9102-4b67-b606-d665ae0f1a57.jpg Acostate boca arriba con rodillas flexionadas y pies apoyados. Empujá con los talones para elevar la cadera hasta alinear rodillas, cadera y hombros. Apretá glúteos arriba y bajá lento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/86d31e59-9102-4b67-b606-d665ae0f1a57.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/puente-de-gluteos-con-peso-corporal Bodyweight Glute Bridge https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/86d31e59-9102-4b67-b606-d665ae0f1a57.jpg Lie on your back with knees bent and feet flat. Push through your heels to lift your hips until your body forms a straight line from knees to shoulders. Squeeze your glutes at the top, then lower slowly. https://storage.googleapis.com/kaizer-public-media/exercises/videos/86d31e59-9102-4b67-b606-d665ae0f1a57.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/puente-de-gluteos-con-peso-corporal Ponte de glúteos com peso corporal https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/86d31e59-9102-4b67-b606-d665ae0f1a57.jpg Deite-se de costas com os joelhos dobrados e os pés apoiados. Empurre pelos calcanhares para elevar o quadril até o corpo formar uma linha reta dos joelhos aos ombros. Contraia os glúteos no topo e depois desça lentamente. https://storage.googleapis.com/kaizer-public-media/exercises/videos/86d31e59-9102-4b67-b606-d665ae0f1a57.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/pull-through-en-polea Pull-through en polea https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7b9d2370-1dd8-4582-90d9-21366a8fe660.jpg Colocá una soga en una polea baja y parate dándole la espalda a la máquina. Pasá el cable entre las piernas y agarrá la soga. Dá un paso adelante para generar tensión. Flexioná la cadera dejando que la soga tire las manos hacia atrás entre los muslos. Empujá las caderas hacia adelante apretando los glúteos para volver a pararte. Mantené los brazos rectos y evitá tirar con el torso. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7b9d2370-1dd8-4582-90d9-21366a8fe660.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/pull-through-en-polea Cable Pull-Through https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7b9d2370-1dd8-4582-90d9-21366a8fe660.jpg Attach a rope handle to a low pulley and stand facing away from the machine. Straddle the cable and grab the rope between your legs. Step forward to create tension. Hinge at the hips, letting the rope pull your hands back between your thighs. Drive your hips forward by squeezing your glutes to return to a standing position. Keep your arms straight throughout and avoid pulling with your upper body. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7b9d2370-1dd8-4582-90d9-21366a8fe660.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/pull-through-en-polea Pull-through no cabo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7b9d2370-1dd8-4582-90d9-21366a8fe660.jpg Prenda uma corda em uma polia baixa e fique de costas para a máquina. Passe o cabo entre as pernas e segure a corda. Dê um passo à frente para criar tensão. Faça a dobradiça no quadril deixando a corda puxar as mãos para trás entre as coxas. Empurre os quadris para frente apertando os glúteos para voltar à posição ereta. Mantenha os braços retos e evite puxar com o tronco. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7b9d2370-1dd8-4582-90d9-21366a8fe660.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/pullover-acostado-en-polea-con-soga Pullover acostado en polea con soga https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c5eca0da-9256-4341-862d-09a9b73c67d7.jpg Acostate boca arriba en un banco plano con la cabeza cerca de una polea baja, sosteniendo una soga por encima de la cabeza con los brazos casi rectos y una leve flexión fija del codo. Manteniendo los codos rígidos, llevá la soga en arco desde atrás de la cabeza hacia las caderas, contrayendo los dorsales al final. Volvé lento sosteniendo la tensión en todo el recorrido. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c5eca0da-9256-4341-862d-09a9b73c67d7.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/pullover-acostado-en-polea-con-soga Cable Lying Pullover (Rope) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c5eca0da-9256-4341-862d-09a9b73c67d7.jpg Lie supine on a flat bench with your head close to a low-pulley cable tower, holding a rope attachment overhead with arms nearly straight and a slight fixed elbow bend. Keeping your elbows rigid, pull the rope in an arc from behind your head toward your hips, squeezing your lats at the bottom. Reverse slowly, maintaining constant tension through the full range. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c5eca0da-9256-4341-862d-09a9b73c67d7.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/pullover-acostado-en-polea-con-soga Pullover deitado na polia com corda https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c5eca0da-9256-4341-862d-09a9b73c67d7.jpg Deite-se de barriga para cima em um banco plano com a cabeça próxima a uma polia baixa, segurando uma corda acima da cabeça com os braços quase estendidos e uma leve flexão fixa nos cotovelos. Mantendo os cotovelos rígidos, leve a corda em arco de trás da cabeça até os quadris, contraindo os dorsais no final. Retorne devagar mantendo a tensão em todo o percurso. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c5eca0da-9256-4341-862d-09a9b73c67d7.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/pullover-con-mancuerna Pullover con mancuerna https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a1f38e21-64aa-4cf9-bd4d-7090307f55e9.jpg Acostate en un banco plano y sujetá una mancuerna con ambas manos sobre el pecho. Bajala en forma de arco detrás de la cabeza, y volvela al inicio. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a1f38e21-64aa-4cf9-bd4d-7090307f55e9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/pullover-con-mancuerna Dumbbell Pullover https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a1f38e21-64aa-4cf9-bd4d-7090307f55e9.jpg Lie on a flat bench holding a dumbbell with both hands above your chest. Lower it in an arc behind your head, then pull it back to the start. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a1f38e21-64aa-4cf9-bd4d-7090307f55e9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/pullover-con-mancuerna Pullover com halter https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a1f38e21-64aa-4cf9-bd4d-7090307f55e9.jpg Deite-se em um banco reto segurando um halter com as duas mãos acima do peito. Abaixe-o em um arco atrás da cabeça e depois traga-o de volta à posição inicial. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a1f38e21-64aa-4cf9-bd4d-7090307f55e9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/pullover-en-maquina Pullover en máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0f97f4ec-a163-4a4c-afce-4037ea350778.jpg Sentate en la máquina de pullover con la espalda apoyada en el respaldo y los brazos enganchados sobre las manijas giratorias o presionando las almohadillas de codo. Mantené el torso firme y bajá las manijas hacia adelante en un arco contrayendo los dorsales, llevando los codos hacia el torso. Apretá fuerte abajo del movimiento. Dejá que el peso suba los brazos de nuevo arriba de forma controlada hasta sentir el estiramiento en los dorsales. El recorrido fijo facilita aislar los dorsales sin involucrar mucho el bíceps. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0f97f4ec-a163-4a4c-afce-4037ea350778.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/pullover-en-maquina Machine Pullover https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0f97f4ec-a163-4a4c-afce-4037ea350778.jpg Sit in the pullover machine with your back against the pad and your upper arms hooked over the rotating handles or pressing the elbow pads. Keep your torso firm and pull the handles down and forward in an arc by contracting your lats, bringing your elbows toward your torso. Squeeze hard at the bottom of the movement. Let the weight raise your arms back overhead under control until you feel a stretch through the lats. The fixed path makes it easy to isolate the lats without involving the biceps much. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0f97f4ec-a163-4a4c-afce-4037ea350778.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/pullover-en-maquina Pullover na máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0f97f4ec-a163-4a4c-afce-4037ea350778.jpg Sente-se na máquina de pullover com as costas apoiadas no encosto e os braços apoiados sobre as alças giratórias ou pressionando as almofadas de cotovelo. Mantenha o tronco firme e puxe as alças para baixo e para frente em um arco contraindo o dorsal, trazendo os cotovelos em direção ao tronco. Contraia com força embaixo do movimento. Deixe o peso levantar os braços de volta acima da cabeça de forma controlada até sentir o alongamento no dorsal. O trajeto fixo facilita isolar o dorsal sem envolver muito o bíceps. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0f97f4ec-a163-4a4c-afce-4037ea350778.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/pullover-en-polea Pullover en polea https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/be2ce4f7-86d2-4fa5-bff9-19c8ab82d61a.jpg Parate de frente a una polea alta sosteniendo una barra o cuerda con los brazos extendidos. Alejate levemente para generar tensión. Activá el core e incliná apenas el torso hacia adelante. Tironeá la carga hacia abajo en forma de arco hasta que las manos lleguen cerca de los muslos, manteniendo los codos extendidos. Volvé lento a la posición inicial controlando el movimiento y sosteniendo la tensión en los dorsales. https://storage.googleapis.com/kaizer-public-media/exercises/videos/be2ce4f7-86d2-4fa5-bff9-19c8ab82d61a.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/pullover-en-polea Cable Pullover https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/be2ce4f7-86d2-4fa5-bff9-19c8ab82d61a.jpg Stand facing a high pulley holding a bar or rope with arms fully extended. Step back slightly to create tension. Brace your core and hinge forward just a bit. Pull the handle down in an arc until your hands reach your thighs, keeping elbows extended throughout. Slowly return to the starting position under control, maintaining constant tension on the lats. https://storage.googleapis.com/kaizer-public-media/exercises/videos/be2ce4f7-86d2-4fa5-bff9-19c8ab82d61a.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/pullover-en-polea Pullover na Polia https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/be2ce4f7-86d2-4fa5-bff9-19c8ab82d61a.jpg Fique de frente para a máquina com a polia alta, segurando a barra ou corda com os braços estendidos. Afaste-se levemente para criar tensão no cabo. Com o core ativado e o tronco levemente inclinado à frente, puxe a carga para baixo em arco até as mãos chegarem próximas às coxas, mantendo os cotovelos estendidos. Retorne devagar à posição inicial, controlando o movimento e mantendo tensão contínua nos dorsais. https://storage.googleapis.com/kaizer-public-media/exercises/videos/be2ce4f7-86d2-4fa5-bff9-19c8ab82d61a.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/push-jerk-con-barra Push jerk con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1884b25c-21a4-4bf4-9ff9-4866262302c8.jpg Sostené la barra apoyada sobre los deltoides anteriores con agarre al ancho de hombros, los codos apenas adelante y los pies al ancho de cadera. Hacé un dip recto hacia abajo de unos centímetros flexionando las rodillas, manteniendo el torso vertical, y después empujá de forma explosiva con las piernas para lanzar la barra por encima de la cabeza. Mientras la barra sube, volvé a meterte debajo con un segundo dip corto para recibirla con los brazos bloqueados arriba. Parate completamente erguido con la barra alineada sobre el medio del cuerpo para completar la repetición. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1884b25c-21a4-4bf4-9ff9-4866262302c8.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/push-jerk-con-barra Barbell Push Jerk https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1884b25c-21a4-4bf4-9ff9-4866262302c8.jpg Hold the barbell racked on your front delts with a shoulder-width grip, elbows slightly forward and feet hip-width. Dip straight down a few inches by bending your knees, keeping your torso vertical, then explosively drive up through your legs to launch the bar overhead. As the bar rises, drop back under it into a second short dip to receive it with arms locked out overhead. Stand fully erect with the bar stacked over your midline to complete the rep. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1884b25c-21a4-4bf4-9ff9-4866262302c8.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/push-jerk-con-barra Push jerk com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1884b25c-21a4-4bf4-9ff9-4866262302c8.jpg Segure a barra apoiada nos deltoides anteriores com pegada na largura dos ombros, os cotovelos levemente à frente e os pés na largura dos quadris. Faça um dip reto para baixo de alguns centímetros flexionando os joelhos, mantendo o tronco vertical, e depois empurre explosivamente com as pernas para lançar a barra acima da cabeça. Conforme a barra sobe, volte para baixo dela com um segundo dip curto para recebê-la com os braços travados em cima. Fique totalmente em pé com a barra alinhada sobre o meio do corpo para completar a repetição. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1884b25c-21a4-4bf4-9ff9-4866262302c8.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/push-press-con-barra Push press con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/82c3f459-9c3a-450a-938a-b932e0dd4b89.jpg Apoyá la barra sobre los deltoides anteriores con un agarre apenas por fuera del ancho de hombros, los codos apuntando adelante y los pies al ancho de cadera. Firme el core y hacé un dip recto hacia abajo flexionando las rodillas unos centímetros, manteniendo el torso erguido. Revertí de forma explosiva, empujando con las piernas para impulsar la barra por encima de la cabeza y terminando el empuje con los brazos. Bloqueá la barra arriba alineada sobre el medio del cuerpo y después bajala de forma controlada hasta la posición de rack. https://storage.googleapis.com/kaizer-public-media/exercises/videos/82c3f459-9c3a-450a-938a-b932e0dd4b89.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/push-press-con-barra Barbell Push Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/82c3f459-9c3a-450a-938a-b932e0dd4b89.jpg Rack the barbell on your front delts with a grip just outside shoulder width, elbows pointing forward and feet hip-width apart. Brace your core, then dip straight down by bending your knees a few inches while keeping your torso upright. Reverse explosively, driving through your legs to propel the bar overhead and finishing the press with your arms. Lock the bar out overhead with it stacked over your midline, then lower it back to the rack position under control. https://storage.googleapis.com/kaizer-public-media/exercises/videos/82c3f459-9c3a-450a-938a-b932e0dd4b89.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/push-press-con-barra Push press com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/82c3f459-9c3a-450a-938a-b932e0dd4b89.jpg Apoie a barra nos deltoides anteriores com pegada logo do lado de fora da largura dos ombros, os cotovelos apontando para a frente e os pés na largura dos quadris. Contraia o abdômen e faça um dip reto para baixo flexionando os joelhos alguns centímetros, mantendo o tronco ereto. Reverta explosivamente, empurrando com as pernas para impulsionar a barra acima da cabeça e finalizando o empurrão com os braços. Trave a barra em cima alinhada sobre o meio do corpo e depois desça-a de forma controlada até a posição de rack. https://storage.googleapis.com/kaizer-public-media/exercises/videos/82c3f459-9c3a-450a-938a-b932e0dd4b89.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/push-press-con-kettlebell Push press con kettlebell https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/aceef18d-5107-4442-af4c-4203cc891513.jpg Sostené una o dos kettlebells en el front rack, con las pesas apoyadas sobre la parte de atrás de los antebrazos y los codos adelante. Activá el core y hacé una leve flexión bajando con las rodillas, manteniendo el torso erguido. Empujá de forma explosiva con las piernas y usá ese impulso para presionar las pesas por encima de la cabeza hasta estirar los brazos. Bajá las pesas al rack con control y reacomodate antes de la siguiente repetición. https://storage.googleapis.com/kaizer-public-media/exercises/videos/aceef18d-5107-4442-af4c-4203cc891513.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/push-press-con-kettlebell Kettlebell Push Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/aceef18d-5107-4442-af4c-4203cc891513.jpg Hold one or two kettlebells in the front rack with the bells resting on the backs of your forearms and your elbows in front. Brace your core and dip slightly by bending your knees while keeping your torso upright. Drive explosively through your legs and use that momentum to press the bells overhead until your arms lock out. Lower the bells back to the rack with control and reset before the next rep. https://storage.googleapis.com/kaizer-public-media/exercises/videos/aceef18d-5107-4442-af4c-4203cc891513.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/push-press-con-kettlebell Push press com kettlebell https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/aceef18d-5107-4442-af4c-4203cc891513.jpg Segure um ou dois kettlebells no front rack, com os pesos apoiados na parte de trás dos antebraços e os cotovelos à frente. Contraia o core e faça uma leve flexão descendo com os joelhos, mantendo o tronco ereto. Empurre de forma explosiva com as pernas e use esse impulso para pressionar os pesos acima da cabeça até esticar os braços. Desça os pesos ao rack com controle e reposicione antes da próxima repetição. https://storage.googleapis.com/kaizer-public-media/exercises/videos/aceef18d-5107-4442-af4c-4203cc891513.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/push-press-con-mancuernas Push press con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/fe1b6989-c1ec-4370-bba3-645457659fff.jpg Parate con los pies al ancho de los hombros sosteniendo una mancuerna en cada mano a la altura de los hombros. Flexioná las rodillas en una bajada corta y rápida, después estirá explosivamente las piernas y usá ese impulso para ayudar a pasar ambas mancuernas por encima de la cabeza hasta estirar bien los brazos. Bajá las mancuernas de forma controlada de vuelta a los hombros y volvé a empezar. El impulso de piernas te permite mover más peso o hacerlo más explosivo que un press estricto. https://storage.googleapis.com/kaizer-public-media/exercises/videos/fe1b6989-c1ec-4370-bba3-645457659fff.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/push-press-con-mancuernas Dumbbell Push Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/fe1b6989-c1ec-4370-bba3-645457659fff.jpg Stand with feet shoulder-width apart holding a dumbbell in each hand at shoulder height. Bend your knees into a quick shallow dip, then explosively extend your legs and use that leg drive to help press both dumbbells overhead to full lockout. Lower the dumbbells under control back to your shoulders and reset. The leg drive lets you handle heavier loads or move more explosively than a strict press. https://storage.googleapis.com/kaizer-public-media/exercises/videos/fe1b6989-c1ec-4370-bba3-645457659fff.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/push-press-con-mancuernas Push press com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/fe1b6989-c1ec-4370-bba3-645457659fff.jpg Fique com os pés na largura dos ombros segurando um haltere em cada mão na altura dos ombros. Flexione os joelhos em uma descida curta e rápida, depois estenda explosivamente as pernas e use esse impulso para ajudar a passar os dois halteres acima da cabeça até a extensão completa. Desça os halteres de forma controlada de volta aos ombros e recomece. O impulso das pernas permite mover mais carga ou ser mais explosivo do que um desenvolvimento estrito. https://storage.googleapis.com/kaizer-public-media/exercises/videos/fe1b6989-c1ec-4370-bba3-645457659fff.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/rack-pull Rack pull https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a012ea63-9712-4ef8-9a80-5d5e46198141.jpg Colocá los seguros del rack de potencia justo debajo de la altura de las rodillas. Cargá una barra sobre los seguros y parate con los pies al ancho de caderas. Flexioná la cadera y agarrá la barra con agarre prono o mixto. Activá el core, aplaná la espalda y empujá desde los talones para pararte llevando la barra al bloqueo. Apretá glúteos y trapecios arriba, luego bajá la barra a los seguros controlado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a012ea63-9712-4ef8-9a80-5d5e46198141.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/rack-pull Rack Pull https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a012ea63-9712-4ef8-9a80-5d5e46198141.jpg Set the safety pins in a power rack to just below knee height. Load a barbell on the pins and stand with your feet hip-width apart. Hinge at the hips and grip the bar with an overhand or mixed grip. Brace your core, flatten your back, and drive through your heels to stand up, pulling the bar to lockout. Squeeze your glutes and traps at the top, then lower the bar back to the pins under control. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a012ea63-9712-4ef8-9a80-5d5e46198141.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/rack-pull Rack pull https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a012ea63-9712-4ef8-9a80-5d5e46198141.jpg Coloque os pinos de segurança em um rack de potência logo abaixo da altura dos joelhos. Carregue uma barra sobre os pinos e fique em pé com os pés na largura do quadril. Faça a dobradiça no quadril e segure a barra com pegada pronada ou mista. Ative o core, mantenha as costas retas e empurre pelos calcanhares para se levantar puxando a barra até o bloqueio. Aperte glúteos e trapézio no topo, depois desça a barra aos pinos de forma controlada. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a012ea63-9712-4ef8-9a80-5d5e46198141.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/remo-al-menton-con-barra-agarre-ancho Remo al mentón con barra agarre ancho https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d927004b-4dfd-4c3e-bb3d-1af9d7b0f080.jpg Parate sosteniendo una barra con agarre pronado más ancho que los hombros, apoyada contra los muslos. Mantené el pecho alto, el abdomen activo y los brazos estirados al inicio. Subí la barra pegada al cuerpo guiando con los codos hacia los costados, frenando a la altura del pecho. Apretá los hombros y el trapecio arriba y después bajá la barra con control. El agarre ancho evita que los codos suban demasiado y es más amable con los hombros que el agarre angosto. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d927004b-4dfd-4c3e-bb3d-1af9d7b0f080.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/remo-al-menton-con-barra-agarre-ancho Wide-Grip Barbell Upright Row https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d927004b-4dfd-4c3e-bb3d-1af9d7b0f080.jpg Stand holding a barbell with a pronated grip wider than shoulder-width, resting against your thighs. Keep your chest up, core braced, and arms straight at the start. Pull the bar straight up along your body by leading with your elbows out to the sides, stopping around chest height. Squeeze your shoulders and traps at the top, then lower the bar under control. The wide grip keeps the elbows from rising too high and is gentler on the shoulders than a narrow grip. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d927004b-4dfd-4c3e-bb3d-1af9d7b0f080.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/remo-al-menton-con-barra-agarre-ancho Remada alta com barra pegada aberta https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d927004b-4dfd-4c3e-bb3d-1af9d7b0f080.jpg Fique em pé segurando uma barra com pegada pronada mais aberta que os ombros, apoiada nas coxas. Mantenha o peito alto, o abdômen contraído e os braços estendidos no início. Puxe a barra reto junto ao corpo guiando com os cotovelos para os lados, parando na altura do peito. Aperte os ombros e o trapézio no topo e então desça a barra com controle. A pegada aberta evita que os cotovelos subam demais e é mais suave para os ombros que a pegada fechada. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d927004b-4dfd-4c3e-bb3d-1af9d7b0f080.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/remo-al-menton-con-mancuernas Remo al mentón con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9713b1d1-4f1d-4917-8fbf-1f55a59ff786.jpg Sostené una mancuerna en cada mano frente al cuerpo. Llevá hacia arriba a lo largo del torso, liderando con los codos, y bajá. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9713b1d1-4f1d-4917-8fbf-1f55a59ff786.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/remo-al-menton-con-mancuernas Dumbbell Upright Row https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9713b1d1-4f1d-4917-8fbf-1f55a59ff786.jpg Hold a dumbbell in each hand in front of your body. Pull them up along your torso, leading with the elbows, then lower. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9713b1d1-4f1d-4917-8fbf-1f55a59ff786.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/remo-al-menton-con-mancuernas Remada alta com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9713b1d1-4f1d-4917-8fbf-1f55a59ff786.jpg Segure um halter em cada mão à frente do corpo. Puxe-os para cima junto ao tronco, conduzindo com os cotovelos, e depois abaixe. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9713b1d1-4f1d-4917-8fbf-1f55a59ff786.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/remo-al-menton-en-polea Remo al mentón en polea https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c4e08f7b-f23d-4959-ae98-03d7dd5b4e15.jpg Colocá una barra recta o una soga en una polea baja. Parate derecho y agarrá la barra con agarre prono estrecho. Subí la barra por el cuerpo liderando con los codos hasta llegar al pecho. Pausá y bajá lentamente. Mantené el core activo y evitá encoger los hombros. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c4e08f7b-f23d-4959-ae98-03d7dd5b4e15.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/remo-al-menton-en-polea Cable Upright Row https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c4e08f7b-f23d-4959-ae98-03d7dd5b4e15.jpg Attach a straight bar to a low pulley. Stand upright and grip the bar with a narrow overhand grip. Pull the bar upwards along your body, leading with your elbows until it reaches upper chest level. Pause briefly, then lower slowly. Keep your core engaged and avoid shrugging your shoulders. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c4e08f7b-f23d-4959-ae98-03d7dd5b4e15.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/remo-al-menton-en-polea Remada alta no cabo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c4e08f7b-f23d-4959-ae98-03d7dd5b4e15.jpg Prenda uma barra reta na polia baixa. Fique em pé e segure a barra com pegada pronada e estreita. Puxe a barra para cima junto ao corpo, conduzindo com os cotovelos até a altura do peitoral superior. Faça uma pausa breve e depois desça lentamente. Mantenha o core ativo e evite elevar os ombros. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c4e08f7b-f23d-4959-ae98-03d7dd5b4e15.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/remo-con-banda-elastica Remo con banda elástica https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7f6706c7-6837-46c6-b078-e31547e439f0.jpg Sentate en el piso. Anclá la banda frente a vos y sujetá ambos extremos. Alejate para generar tensión. Llevá la banda hacia las costillas bajas, codos pegados, apretando la espalda. Volvé lento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7f6706c7-6837-46c6-b078-e31547e439f0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/remo-con-banda-elastica Banded Row https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7f6706c7-6837-46c6-b078-e31547e439f0.jpg Sit in the floor. Anchor the band in front of you and hold both ends. Step back to create tension. Pull the band toward your lower ribs, keeping elbows close and squeezing your back. Return slowly. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7f6706c7-6837-46c6-b078-e31547e439f0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/remo-con-banda-elastica Remada com faixa elástica https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7f6706c7-6837-46c6-b078-e31547e439f0.jpg Sente-se no chão. Prenda a faixa à sua frente e segure as duas pontas. Afaste-se para criar tensão. Puxe a faixa em direção às costelas inferiores, mantendo os cotovelos próximos ao corpo e contraindo as costas. Retorne lentamente. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7f6706c7-6837-46c6-b078-e31547e439f0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/remo-con-barra Remo con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/29c3b62e-8328-4987-8223-b5a0197bacb3.jpg Stand with feet hip-width apart, hinge forward at your hips and hold a barbell with overhand grip. Pull the bar toward your lower ribs, squeezing your back, then lower with control. Keep your back flat and avoid jerking. https://storage.googleapis.com/kaizer-public-media/exercises/videos/29c3b62e-8328-4987-8223-b5a0197bacb3.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/remo-con-barra Barbell Row https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/29c3b62e-8328-4987-8223-b5a0197bacb3.jpg Con la barra en las manos, incliná el torso desde la cadera. Llevá la barra hacia las costillas, y bajala lento. Mantené el core activo y controlá el movimiento en todo momento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/29c3b62e-8328-4987-8223-b5a0197bacb3.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/remo-con-barra Remada com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/29c3b62e-8328-4987-8223-b5a0197bacb3.jpg Fique em pé com os pés na largura do quadril, incline o tronco pelo quadril e segure uma barra com pegada pronada. Puxe a barra em direção às costelas inferiores, contraindo as costas, e depois desça com controle. Mantenha as costas retas e evite puxar de forma brusca. https://storage.googleapis.com/kaizer-public-media/exercises/videos/29c3b62e-8328-4987-8223-b5a0197bacb3.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/remo-con-kettlebell-a-un-brazo Remo con kettlebell a un brazo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b170694a-bc42-4075-9ace-51aba82a0916.jpg Hacé una bisagra hacia adelante con la espalda recta, apoyando la mano libre en un banco o en el muslo para sostenerte y dejando que la kettlebell cuelgue con el brazo estirado del lado que trabaja. Mantené el core firme y los hombros parejos mientras llevás la pesa hacia la cadera, tirando el codo hacia atrás y apretando el omóplato. Hacé una pausa breve arriba y después bajá la pesa con control hasta estirar del todo el brazo. Completá todas las repeticiones de un lado antes de cambiar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b170694a-bc42-4075-9ace-51aba82a0916.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/remo-con-kettlebell-a-un-brazo Kettlebell Single-Arm Row https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b170694a-bc42-4075-9ace-51aba82a0916.jpg Hinge forward at the hips with a flat back, bracing your free hand on a bench or your thigh for support and letting the kettlebell hang at arm's length from the working side. Keep your core tight and your shoulders square as you pull the bell up toward your hip, driving your elbow back and squeezing your shoulder blade. Pause briefly at the top, then lower the bell under control until your arm is fully extended. Complete all reps on one side before switching. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b170694a-bc42-4075-9ace-51aba82a0916.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/remo-con-kettlebell-a-un-brazo Remada com kettlebell a um braço https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b170694a-bc42-4075-9ace-51aba82a0916.jpg Faça uma dobradiça para frente com as costas retas, apoiando a mão livre num banco ou na coxa para se sustentar e deixando o kettlebell pendurado com o braço esticado do lado que trabalha. Mantenha o core firme e os ombros alinhados enquanto puxa o peso em direção ao quadril, levando o cotovelo para trás e apertando a escápula. Faça uma pausa breve no topo e depois desça o peso com controle até esticar totalmente o braço. Complete todas as repetições de um lado antes de trocar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b170694a-bc42-4075-9ace-51aba82a0916.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/remo-en-landmine Remo en landmine https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7c4f2404-72e3-4894-a01f-a4e837461032.jpg Fijá un extremo de la barra en un soporte de landmine y cargá el extremo libre, después parate a horcajadas sobre la barra e inclinate hacia adelante desde la cadera con la espalda plana y las rodillas levemente flexionadas. Agarrá la barra o un manijo en V cerca del extremo cargado y dejala colgar con el brazo estirado. Llevá el peso hacia la parte baja del pecho empujando los codos hacia atrás y juntando los omóplatos. Bajá controlado hasta el estiramiento completo y mantené la columna neutra todo el tiempo. El recorrido fijo de la barra permite cargar pesado con buen foco en la espalda media. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7c4f2404-72e3-4894-a01f-a4e837461032.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/remo-en-landmine Landmine Row https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7c4f2404-72e3-4894-a01f-a4e837461032.jpg Anchor one end of a barbell in a landmine attachment and load the free end, then straddle the bar and hinge forward at the hips with a flat back and soft knees. Grip the bar or a V-handle near the loaded end and let it hang at arm's length. Pull the weight toward your lower chest by driving your elbows back, squeezing your shoulder blades together. Lower under control to a full stretch and keep your spine neutral throughout. The fixed bar path allows heavy loading with good mid-back focus. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7c4f2404-72e3-4894-a01f-a4e837461032.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/remo-en-landmine Remada landmine https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7c4f2404-72e3-4894-a01f-a4e837461032.jpg Fixe uma extremidade da barra em um suporte landmine e carregue a extremidade livre, depois posicione-se sobre a barra e incline-se para frente pelo quadril com as costas retas e os joelhos levemente flexionados. Segure a barra ou um pegador em V perto da extremidade carregada e deixe-a pendurada com o braço estendido. Puxe o peso em direção à parte baixa do peito empurrando os cotovelos para trás e juntando as escápulas. Desça de forma controlada até o alongamento completo e mantenha a coluna neutra o tempo todo. O trajeto fixo da barra permite carregar pesado com bom foco nas costas médias. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7c4f2404-72e3-4894-a01f-a4e837461032.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/remo-en-maquina-con-pecho-apoyado-inclinado Remo en máquina con pecho apoyado inclinado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8fd57669-eee2-438c-8954-2f748ffda03c.jpg Acomodate boca abajo en una máquina de remo de palanca inclinada con el pecho contra la almohadilla y los pies firmes. Agarrá las manijas con los brazos estirados y dejá que los omóplatos se abran abajo. Remá llevando las manijas hacia atrás bajando los codos hacia abajo y atrás, juntando los omóplatos y apretando la espalda media. Hacé una pausa en la contracción máxima y después controlá la vuelta hasta el estiramiento total. El apoyo del pecho elimina el envión para que trabaje toda la espalda. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8fd57669-eee2-438c-8954-2f748ffda03c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/remo-en-maquina-con-pecho-apoyado-inclinado Incline Chest-Supported Machine Row https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8fd57669-eee2-438c-8954-2f748ffda03c.jpg Set up face-down on an incline lever (plate-loaded) row machine with your chest against the pad and feet planted. Grab the handles with arms extended and let your shoulder blades protract at the bottom. Row the handles back by driving your elbows down and back, retracting your shoulder blades and squeezing your mid-back. Pause at peak contraction, then control the weight back to a full stretch. The chest support removes momentum so the back muscles do all the work. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8fd57669-eee2-438c-8954-2f748ffda03c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/remo-en-maquina-con-pecho-apoyado-inclinado Remada na máquina inclinada com peito apoiado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8fd57669-eee2-438c-8954-2f748ffda03c.jpg Posicione-se de bruços em uma máquina de remada alavancada inclinada com o peito contra o apoio e os pés firmes. Segure as pegas com os braços estendidos e deixe as escápulas se abrirem embaixo. Reme levando as pegas para trás descendo os cotovelos para baixo e para trás, juntando as escápulas e apertando o meio das costas. Faça uma pausa na contração máxima e então controle a volta até o alongamento total. O apoio do peito elimina o impulso para que as costas façam todo o trabalho. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8fd57669-eee2-438c-8954-2f748ffda03c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/remo-en-maquina-de-cables-sentado Remo en máquina de cables sentado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d6339744-3961-4af3-929a-9672a5ffed68.jpg Sentate en la máquina de remo y sujetá los agarres. Tirá los agarres hacia el torso apretando las escápulas. Volvé despacio a la posición inicial. Mantené buena postura en todo momento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d6339744-3961-4af3-929a-9672a5ffed68.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/remo-en-maquina-de-cables-sentado Seated Cable Row https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d6339744-3961-4af3-929a-9672a5ffed68.jpg Sit at a rowing machine and grip the handles. Pull the handles toward your torso, squeezing your shoulder blades together. Return slowly to the starting position. Maintain good posture throughout. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d6339744-3961-4af3-929a-9672a5ffed68.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/remo-en-maquina-de-cables-sentado Remada sentada no cabo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d6339744-3961-4af3-929a-9672a5ffed68.jpg Sente-se na máquina de remada e segure as alças. Puxe as alças em direção ao tronco, juntando as escápulas. Retorne lentamente à posição inicial. Mantenha boa postura durante todo o movimento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d6339744-3961-4af3-929a-9672a5ffed68.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/remo-en-smith Remo en Smith https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d757b914-b9a1-42eb-9d0c-12310120b9c1.jpg Parate dentro de una máquina Smith con la barra fija abajo y agarrala un poco más ancho que los hombros con agarre prono. Inclinate hacia adelante desde la cadera a unos 45 grados, manteniendo la espalda plana y las rodillas levemente flexionadas. Sacá la barra del seguro y llevala hacia la parte baja de las costillas empujando los codos hacia atrás y juntando los omóplatos. Bajá controlado por el riel fijo hasta estirar del todo los brazos. El recorrido guiado te deja enfocarte en remar sin tener que equilibrar la carga. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d757b914-b9a1-42eb-9d0c-12310120b9c1.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/remo-en-smith Smith Machine Bent-Over Row https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d757b914-b9a1-42eb-9d0c-12310120b9c1.jpg Stand inside a Smith machine with the bar set low and grip it slightly wider than shoulder-width with an overhand grip. Hinge forward at the hips to roughly 45 degrees, keeping your back flat and knees soft. Unrack the bar and pull it toward your lower ribcage by driving your elbows back and squeezing your shoulder blades together. Lower under control along the fixed track until your arms are fully extended. The guided bar path lets you focus on pulling without balancing the load. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d757b914-b9a1-42eb-9d0c-12310120b9c1.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/remo-en-smith Remada curvada na máquina Smith https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d757b914-b9a1-42eb-9d0c-12310120b9c1.jpg Fique em pé dentro de uma máquina Smith com a barra posicionada baixa e segure-a um pouco mais aberto que a largura dos ombros com pegada pronada. Incline-se para frente pelo quadril a cerca de 45 graus, mantendo as costas retas e os joelhos levemente flexionados. Retire a barra do suporte e puxe-a em direção à parte baixa das costelas empurrando os cotovelos para trás e juntando as escápulas. Desça de forma controlada pelo trilho fixo até estender completamente os braços. O trajeto guiado permite focar na puxada sem precisar equilibrar a carga. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d757b914-b9a1-42eb-9d0c-12310120b9c1.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/remo-en-t Remo en T https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/dd4fac99-2e7f-45c8-bf5d-55f4ea12fb25.jpg Colocá una barra en un soporte landmine o trabá un extremo en una esquina. Parate a horcajadas sobre la barra y agarrá el mango o la barra con ambas manos juntas. Incliná el torso con la espalda recta y las rodillas levemente flexionadas. Tirá la barra hacia el pecho llevando los codos hacia atrás y apretando las escápulas arriba. Bajá controlado y repetí. https://storage.googleapis.com/kaizer-public-media/exercises/videos/dd4fac99-2e7f-45c8-bf5d-55f4ea12fb25.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/remo-en-t T-Bar Row https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/dd4fac99-2e7f-45c8-bf5d-55f4ea12fb25.jpg Load a barbell into a landmine attachment or wedge one end into a corner. Straddle the bar and grip the handle or the bar itself with both hands close together. Hinge at the hips with your back flat and knees slightly bent. Pull the bar toward your chest by driving your elbows back, squeezing your shoulder blades together at the top. Lower under control and repeat. https://storage.googleapis.com/kaizer-public-media/exercises/videos/dd4fac99-2e7f-45c8-bf5d-55f4ea12fb25.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/remo-en-t Remada cavalinho https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/dd4fac99-2e7f-45c8-bf5d-55f4ea12fb25.jpg Coloque uma barra em um suporte landmine ou prenda uma extremidade em um canto. Fique de pé sobre a barra e segure o pegador ou a barra com ambas as mãos juntas. Incline o tronco com as costas retas e os joelhos levemente flexionados. Puxe a barra em direção ao peito conduzindo com os cotovelos para trás e apertando as escápulas no topo. Desça de forma controlada e repita. https://storage.googleapis.com/kaizer-public-media/exercises/videos/dd4fac99-2e7f-45c8-bf5d-55f4ea12fb25.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/remo-en-trx Remo en TRX https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/526979c0-d411-4ea5-bdb1-8b808ec5b956.jpg Ajustá las correas del TRX a media altura y agarrá las manijas, inclinándote hacia atrás con los brazos extendidos. Subí el pecho flexionando los codos y apretando las escápulas. Bajá controlado, manteniendo el cuerpo alineado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/526979c0-d411-4ea5-bdb1-8b808ec5b956.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/remo-en-trx TRX Row https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/526979c0-d411-4ea5-bdb1-8b808ec5b956.jpg Adjust the TRX straps to mid-length and hold the handles, leaning back with arms extended. Pull your chest up by bending your elbows and squeezing your shoulder blades. Lower yourself with control, keeping your body in a straight line. https://storage.googleapis.com/kaizer-public-media/exercises/videos/526979c0-d411-4ea5-bdb1-8b808ec5b956.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/remo-en-trx Remada no TRX https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/526979c0-d411-4ea5-bdb1-8b808ec5b956.jpg Ajuste as fitas do TRX para um comprimento médio e segure as alças, inclinando o corpo para trás com os braços estendidos. Puxe o peito para cima dobrando os cotovelos e contraindo as escápulas. Desça com controle mantendo o corpo em linha reta. https://storage.googleapis.com/kaizer-public-media/exercises/videos/526979c0-d411-4ea5-bdb1-8b808ec5b956.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/remo-gorila-con-kettlebells Remo gorila con kettlebells https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a9b72f14-da9c-4402-907d-41113ead17d5.jpg Colocá dos kettlebells en el piso entre tus pies y hacé una bisagra de cadera en una postura atlética amplia, agarrando un asa con cada mano. Manteniendo la espalda recta y el torso firme, remá una kettlebell hacia la cadera mientras la otra queda en el suelo, y después bajala mientras remás del lado contrario. Alterná los lados con un ritmo constante, llevando el codo hacia atrás y apretando el dorsal arriba. Mantené la cadera baja y el pecho firme para que el trabajo quede en la espalda. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a9b72f14-da9c-4402-907d-41113ead17d5.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/remo-gorila-con-kettlebells Kettlebell Gorilla Row https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a9b72f14-da9c-4402-907d-41113ead17d5.jpg Set two kettlebells on the floor between your feet and hinge at the hips into a wide athletic stance, gripping one handle in each hand. Keeping your back flat and torso braced, row one kettlebell up toward your hip while the other stays grounded, then lower it as you row the opposite side. Alternate sides in a steady rhythm, driving the elbow back and squeezing the lat at the top. Keep your hips low and your chest proud so the work stays in your back. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a9b72f14-da9c-4402-907d-41113ead17d5.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/remo-gorila-con-kettlebells Remada gorila com kettlebells https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a9b72f14-da9c-4402-907d-41113ead17d5.jpg Coloque dois kettlebells no chão entre os pés e faça a dobradiça de quadril em uma postura atlética ampla, segurando uma alça em cada mão. Mantendo as costas retas e o tronco contraído, puxe um kettlebell em direção ao quadril enquanto o outro permanece no chão, depois desça enquanto puxa o lado oposto. Alterne os lados em ritmo constante, levando o cotovelo para trás e contraindo o dorsal no topo. Mantenha o quadril baixo e o peito aberto para que o trabalho fique nas costas. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a9b72f14-da9c-4402-907d-41113ead17d5.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/remo-inclinado-con-mancuernas-en-banco Remo inclinado con mancuernas en banco https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/18b1624f-30aa-4a3e-b45f-c32cd2055a39.jpg Poné un banco regulable a unos 30 a 45 grados y acostate boca abajo con el pecho apoyado, una mancuerna en cada mano colgando recta hacia abajo. Dejá que los omóplatos se relajen hacia adelante en la posición de estiramiento, con las palmas enfrentadas o hacia atrás. Remá las dos mancuernas llevando los codos atrás y juntando los omóplatos hasta que los pesos lleguen a las costillas. Bajá despacio y controlado hasta el estiramiento completo, manteniendo el pecho pegado al respaldo para que la inercia no te ayude. https://storage.googleapis.com/kaizer-public-media/exercises/videos/18b1624f-30aa-4a3e-b45f-c32cd2055a39.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/remo-inclinado-con-mancuernas-en-banco Chest-Supported Incline Dumbbell Row https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/18b1624f-30aa-4a3e-b45f-c32cd2055a39.jpg Set an adjustable bench to about 30 to 45 degrees and lie face down on it with your chest supported, a dumbbell in each hand hanging straight down. Let your shoulder blades relax forward in the stretched position with palms facing each other or back. Row both dumbbells up by driving your elbows back and squeezing your shoulder blades together until the weights reach your ribs. Lower slowly under control to a full stretch, keeping your chest glued to the pad so momentum can't help. https://storage.googleapis.com/kaizer-public-media/exercises/videos/18b1624f-30aa-4a3e-b45f-c32cd2055a39.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/remo-inclinado-con-mancuernas-en-banco Remada inclinada com halteres no banco https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/18b1624f-30aa-4a3e-b45f-c32cd2055a39.jpg Ajuste um banco regulável para cerca de 30 a 45 graus e deite de bruços com o peito apoiado, um halter em cada mão pendendo reto para baixo. Deixe as escápulas relaxarem para frente na posição de alongamento, com as palmas voltadas uma para a outra ou para trás. Puxe os dois halteres levando os cotovelos para trás e juntando as escápulas até os pesos chegarem às costelas. Desça devagar e controlado até o alongamento completo, mantendo o peito colado ao apoio para que o impulso não ajude. https://storage.googleapis.com/kaizer-public-media/exercises/videos/18b1624f-30aa-4a3e-b45f-c32cd2055a39.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/remo-invertido Remo invertido https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0b4ec354-46a2-4765-bb85-021ccfdab387.jpg Acostate bajo una barra (o usá una barra baja) con los talones en el piso y las manos sujetando la barra arriba. Subí el pecho hasta la barra manteniendo el cuerpo recto, luego bajá controlado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0b4ec354-46a2-4765-bb85-021ccfdab387.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/remo-invertido Bodyweight Inverted Row https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0b4ec354-46a2-4765-bb85-021ccfdab387.jpg Lie under a bar (or use a low bar) with your heels on the floor and hands gripping the bar above you. Pull your chest up to the bar, keeping your body straight, then lower with control. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0b4ec354-46a2-4765-bb85-021ccfdab387.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/remo-invertido Remada invertida com peso corporal https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0b4ec354-46a2-4765-bb85-021ccfdab387.jpg Deite-se sob uma barra baixa com os calcanhares no chão e as mãos segurando a barra acima de você. Puxe o peito em direção à barra mantendo o corpo alinhado e depois desça com controle. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0b4ec354-46a2-4765-bb85-021ccfdab387.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/remo-iso-lateral-en-maquina Remo iso-lateral en máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ccba8f0c-ff33-4b86-b19f-a648cdcf43ed.jpg Sentate en la máquina iso-lateral de remo con un agarre en cada mano. Tirá ambos agarres hacia los costados apretando la espalda. Volvé controlado y mantené buena postura. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ccba8f0c-ff33-4b86-b19f-a648cdcf43ed.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/remo-iso-lateral-en-maquina Machine Iso-Lateral Row https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ccba8f0c-ff33-4b86-b19f-a648cdcf43ed.jpg Sit at the iso-lateral row machine with a handle in each hand. Pull both handles toward your sides, squeezing your back. Return with control and maintain a strong posture. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ccba8f0c-ff33-4b86-b19f-a648cdcf43ed.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/remo-iso-lateral-en-maquina Remada iso lateral na máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ccba8f0c-ff33-4b86-b19f-a648cdcf43ed.jpg Sente-se na máquina de remada iso lateral com uma alça em cada mão. Puxe as alças em direção ao corpo, contraindo as costas. Retorne com controle e mantenha uma postura firme. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ccba8f0c-ff33-4b86-b19f-a648cdcf43ed.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/remo-kroc Remo Kroc https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ad7fcf1c-7d35-4efb-9f35-3c48b28af6db.jpg Apoyá una rodilla y mano en el banco, sujetá una mancuerna con la otra mano. Tirala hacia la cadera manteniendo la espalda recta y el codo pegado. Bajá lento. Repetí con ambos lados. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ad7fcf1c-7d35-4efb-9f35-3c48b28af6db.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/remo-kroc Kroc Row https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ad7fcf1c-7d35-4efb-9f35-3c48b28af6db.jpg Place one knee and hand on a bench, hold a dumbbell in the other hand. Pull the dumbbell toward your hip, keeping your back flat and elbow close. Lower slowly. Repeat both sides. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ad7fcf1c-7d35-4efb-9f35-3c48b28af6db.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/remo-kroc Remada Kroc https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ad7fcf1c-7d35-4efb-9f35-3c48b28af6db.jpg Apoie um joelho e uma mão em um banco e segure um halter com a outra mão. Puxe o halter em direção ao quadril, mantendo as costas retas e o cotovelo próximo ao corpo. Abaixe lentamente. Repita dos dois lados. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ad7fcf1c-7d35-4efb-9f35-3c48b28af6db.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/remo-pendlay Remo Pendlay https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8e7fd126-e566-4a58-92ce-115497c3211c.jpg Parate sobre una barra con los pies al ancho de hombros. Incliná el torso hasta quedar paralelo al piso y agarrá la barra con agarre prono un poco más ancho que los hombros. Desde el piso, sin impulso, remá explosivamente hacia el pecho bajo apretando la espalda arriba. Bajá la barra al piso y dejá que se detenga antes de la próxima repetición. Cada repetición arranca del piso sin momentum. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8e7fd126-e566-4a58-92ce-115497c3211c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/remo-pendlay Pendlay Row https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8e7fd126-e566-4a58-92ce-115497c3211c.jpg Stand over a barbell with feet shoulder-width apart. Hinge at the hips until your torso is parallel to the floor and grip the bar with an overhand grip slightly wider than shoulder width. From a dead stop on the floor, explosively row the bar to your lower chest, squeezing your back at the top. Lower the bar back to the floor and let it settle before the next rep. Each rep starts from the floor with no momentum. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8e7fd126-e566-4a58-92ce-115497c3211c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/remo-pendlay Remada Pendlay https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8e7fd126-e566-4a58-92ce-115497c3211c.jpg Fique em pé sobre uma barra com os pés na largura dos ombros. Incline o tronco até ficar paralelo ao chão e segure a barra com pegada pronada um pouco mais larga que os ombros. A partir do chão, sem impulso, reme explosivamente até o peito inferior apertando as costas no topo. Desça a barra até o chão e deixe-a parar antes da próxima repetição. Cada repetição começa do chão sem momentum. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8e7fd126-e566-4a58-92ce-115497c3211c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/remo-renegado-con-mancuernas Remo renegado con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1cbb1b3c-ff56-4d1f-9d81-8ee323b49671.jpg Empezá en posición de plancha alta con una mancuerna hexagonal en cada mano, los pies más anchos que las caderas para mayor estabilidad. Activá fuerte el core y los glúteos, después remá una mancuerna hacia la cadera empujando el codo hacia atrás mientras mantenés las caderas paralelas al piso. Bajá el peso controlado y repetí del otro lado, resistiendo cualquier rotación del torso. Alterná los lados por las repeticiones indicadas manteniendo la plancha rígida. Esto combina un tirón horizontal con una fuerte demanda antirrotación del core. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1cbb1b3c-ff56-4d1f-9d81-8ee323b49671.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/remo-renegado-con-mancuernas Renegade Row https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1cbb1b3c-ff56-4d1f-9d81-8ee323b49671.jpg Start in a high plank with a hexagonal dumbbell in each hand, feet wider than hip-width for stability. Brace your core and glutes hard, then row one dumbbell toward your hip by driving the elbow back while keeping your hips square to the floor. Lower the weight under control and repeat on the other side, resisting any rotation through the torso. Alternate sides for the prescribed reps while maintaining a rigid plank. This combines a horizontal pull with intense anti-rotation core demand. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1cbb1b3c-ff56-4d1f-9d81-8ee323b49671.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/remo-renegado-con-mancuernas Remada renegada com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1cbb1b3c-ff56-4d1f-9d81-8ee323b49671.jpg Comece em posição de prancha alta com um haltere hexagonal em cada mão, os pés mais abertos que a largura do quadril para estabilidade. Contraia com força o core e os glúteos, depois reme um haltere em direção ao quadril empurrando o cotovelo para trás mantendo o quadril paralelo ao chão. Desça o peso de forma controlada e repita do outro lado, resistindo a qualquer rotação do tronco. Alterne os lados pelas repetições prescritas mantendo a prancha rígida. Isso combina uma puxada horizontal com uma intensa demanda anti-rotação do core. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1cbb1b3c-ff56-4d1f-9d81-8ee323b49671.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/remo-seal-con-barra Remo seal con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/bcf7961f-69b9-4755-8bbb-f48c2b0ef5ce.jpg Acostate boca abajo en un banco plano con la barra debajo. Subí la barra hacia el pecho sin mover el cuerpo. Bajá controlado y pausá abajo. No uses impulso. https://storage.googleapis.com/kaizer-public-media/exercises/videos/bcf7961f-69b9-4755-8bbb-f48c2b0ef5ce.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/remo-seal-con-barra Barbell Seal Row https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/bcf7961f-69b9-4755-8bbb-f48c2b0ef5ce.jpg Lie face down on a flat bench with a barbell below you. Pull the barbell up to your chest, keeping your body still. Lower with control, pausing at the bottom. Avoid using momentum. https://storage.googleapis.com/kaizer-public-media/exercises/videos/bcf7961f-69b9-4755-8bbb-f48c2b0ef5ce.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/remo-seal-con-barra Remada seal com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/bcf7961f-69b9-4755-8bbb-f48c2b0ef5ce.jpg Deite-se de bruços em um banco reto com a barra abaixo de você. Puxe a barra até o peito mantendo o corpo imóvel. Desça com controle, pausando embaixo. Evite usar impulso. https://storage.googleapis.com/kaizer-public-media/exercises/videos/bcf7961f-69b9-4755-8bbb-f48c2b0ef5ce.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/remo-seal-con-mancuernas-en-banco-inclinado Remo seal con mancuernas en banco inclinado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2963c3dc-81f9-4ed4-b7cf-2bc7a47b962f.jpg Acostate boca abajo en un banco inclinado con una mancuerna en cada mano colgando justo debajo de los hombros. Dejá que los brazos se estiren del todo y que los omóplatos se abran para un estiramiento completo. Remá ambas mancuernas hacia arriba llevando los codos atrás y juntando los omóplatos arriba. Hacé una pausa en la contracción máxima y después bajá las mancuernas con control hasta el estiramiento total. Con el pecho totalmente apoyado, eliminás el envión y el trabajo de la espalda baja, aislando la espalda alta. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2963c3dc-81f9-4ed4-b7cf-2bc7a47b962f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/remo-seal-con-mancuernas-en-banco-inclinado Incline Dumbbell Seal Row https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2963c3dc-81f9-4ed4-b7cf-2bc7a47b962f.jpg Lie face-down on an incline bench with a dumbbell in each hand hanging straight below your shoulders. Let your arms fully extend and your shoulder blades protract for a complete stretch. Row both dumbbells up by driving your elbows back and squeezing your shoulder blades together at the top. Pause at peak contraction, then lower the weights under control to the full stretch. With your chest fully supported, you remove all momentum and lower-back involvement, isolating the upper back. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2963c3dc-81f9-4ed4-b7cf-2bc7a47b962f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/remo-seal-con-mancuernas-en-banco-inclinado Remada seal com halteres no banco inclinado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2963c3dc-81f9-4ed4-b7cf-2bc7a47b962f.jpg Deite-se de bruços em um banco inclinado com um halter em cada mão pendurado logo abaixo dos ombros. Deixe os braços estenderem totalmente e as escápulas se abrirem para um alongamento completo. Reme os dois halteres para cima levando os cotovelos para trás e juntando as escápulas no topo. Faça uma pausa na contração máxima e então desça os halteres com controle até o alongamento total. Com o peito totalmente apoiado, você elimina o impulso e o trabalho da lombar, isolando a parte alta das costas. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2963c3dc-81f9-4ed4-b7cf-2bc7a47b962f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/remo-sentado-unilateral-en-maquina-de-cables Remo sentado unilateral en máquina de cables https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8dc024c5-ad2d-40ae-900b-89c8ac7103e8.jpg Sentate en la estación de remo bajo con los pies apoyados en la plataforma y una manija individual enganchada al cable. Sujetá la manija con una mano en posición neutra, espalda erguida y un poco inclinado hacia adelante al inicio. Tirá de la manija hacia las costillas bajas, llevando el codo hacia atrás y apretando la escápula. Pausá y volvé lento controlando hasta el estiramiento completo. Mantené el torso quieto — no rotes para sumar recorrido. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8dc024c5-ad2d-40ae-900b-89c8ac7103e8.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/remo-sentado-unilateral-en-maquina-de-cables Single Arm Seated Cable Row https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8dc024c5-ad2d-40ae-900b-89c8ac7103e8.jpg Sit at a low pulley row station with feet braced on the platform and a single D-handle attached to the cable. Grip the handle with one hand in a neutral position, keep your back tall and slightly leaning forward at the start. Pull the handle toward your lower ribs, driving your elbow back and squeezing the shoulder blade in. Pause briefly, then return slowly under control to a full stretch. Keep your torso stable — avoid rotating to add range. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8dc024c5-ad2d-40ae-900b-89c8ac7103e8.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/remo-sentado-unilateral-en-maquina-de-cables Remada sentada unilateral no cabo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8dc024c5-ad2d-40ae-900b-89c8ac7103e8.jpg Sente-se na estação de remada baixa com os pés apoiados na plataforma e uma manopla individual presa ao cabo. Segure a manopla com uma das mãos em posição neutra, mantenha a coluna ereta e levemente inclinada à frente no início. Puxe a manopla em direção às costelas inferiores, levando o cotovelo para trás e contraindo a escápula. Faça uma pausa e retorne lentamente até o alongamento completo. Mantenha o tronco estável — não gire para ganhar amplitude. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8dc024c5-ad2d-40ae-900b-89c8ac7103e8.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/remo-t-con-pecho-apoyado Remo T con pecho apoyado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/fc7423bb-90dd-4643-987f-036f6b0b708c.jpg Acostate boca abajo sobre el apoyo inclinado de una máquina de remo T, con el pecho apoyado y los pies firmes. Agarrá las manijas y dejá los brazos colgando del todo extendidos, después remá el peso hacia arriba llevando los codos atrás y juntando los omóplatos. Hacé una pausa breve arriba y bajá controlado hasta el estiramiento completo. El apoyo del pecho elimina la tensión lumbar y el envión, así que la espalda hace todo el trabajo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/fc7423bb-90dd-4643-987f-036f6b0b708c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/remo-t-con-pecho-apoyado Chest-Supported T-Bar Row https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/fc7423bb-90dd-4643-987f-036f6b0b708c.jpg Lie face-down on the angled pad of a T-bar row machine with your chest supported and feet planted. Grab the handles and let your arms hang fully extended, then row the weight up by driving your elbows back and squeezing your shoulder blades together. Pause briefly at the top, then lower under control to a full stretch. The chest support removes lower-back strain and momentum, so the back muscles do all the work. https://storage.googleapis.com/kaizer-public-media/exercises/videos/fc7423bb-90dd-4643-987f-036f6b0b708c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/remo-t-con-pecho-apoyado Remada Cavalinho com Apoio no Peito https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/fc7423bb-90dd-4643-987f-036f6b0b708c.jpg Deite de bruços sobre o apoio inclinado de uma máquina de remada cavalinho, com o peito apoiado e os pés firmes. Segure os pegadores e deixe os braços pendurados totalmente estendidos, depois reme o peso para cima levando os cotovelos para trás e juntando as escápulas. Faça uma breve pausa no topo e desça de forma controlada até o alongamento completo. O apoio do peito elimina a tensão lombar e o impulso, então as costas fazem todo o trabalho. https://storage.googleapis.com/kaizer-public-media/exercises/videos/fc7423bb-90dd-4643-987f-036f6b0b708c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/remo-unilateral-en-maquina Remo unilateral en máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f41d6b0a-f247-46b6-b5bb-f0aaecf60d02.jpg Sentate en una máquina pendular de remo con pecho apoyado y agarrá un solo manijo con una mano, mientras la otra descansa o sostiene el soporte. Mantené el pecho contra el respaldo y llevá el manijo hacia atrás empujando el codo detrás tuyo, apretando el dorsal y la espalda media. Hacé una pausa y apretá en la contracción máxima, después volvé despacio hasta un estiramiento completo con el brazo extendido. Trabajar un lado a la vez te permite corregir desbalances y rotar un poco para un rango más profundo. Mantené el torso firme contra el respaldo para no torcer la columna. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f41d6b0a-f247-46b6-b5bb-f0aaecf60d02.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/remo-unilateral-en-maquina Single-Arm Machine Row https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f41d6b0a-f247-46b6-b5bb-f0aaecf60d02.jpg Sit at a chest-supported lever row machine and grip a single handle with one hand, the other resting or holding the support. Keep your chest against the pad and pull the handle back by driving your elbow behind you, squeezing the lat and mid-back. Pause and squeeze at full contraction, then return slowly to a full stretch with the arm extended. Working one side at a time lets you correct imbalances and rotate slightly for a deeper range. Keep your torso square to the pad to avoid twisting through the spine. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f41d6b0a-f247-46b6-b5bb-f0aaecf60d02.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/remo-unilateral-en-maquina Remada unilateral na máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f41d6b0a-f247-46b6-b5bb-f0aaecf60d02.jpg Sente-se em uma máquina pendular de remada com apoio no peito e segure uma única alça com uma mão, enquanto a outra descansa ou segura o apoio. Mantenha o peito contra a almofada e puxe a alça para trás empurrando o cotovelo atrás de você, contraindo o dorsal e as costas médias. Faça uma pausa e contraia no pico, depois retorne lentamente até um alongamento completo com o braço estendido. Trabalhar um lado de cada vez permite corrigir desequilíbrios e girar levemente para uma amplitude maior. Mantenha o tronco firme contra a almofada para não torcer a coluna. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f41d6b0a-f247-46b6-b5bb-f0aaecf60d02.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/retraccion-de-menton Retracción de mentón https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/414c21e9-9981-48d1-8a83-91a1402bd242.jpg Sentate o parate derecho con los hombros relajados y la mirada al frente. Llevá el mentón suavemente hacia atrás, como si hicieras una papada, manteniendo la cabeza nivelada sin inclinarla hacia abajo. Mantené un instante para alargar la parte de atrás del cuello y activar los flexores profundos, después soltá suave hasta el inicio. Mantené el movimiento chico y controlado, evitando tensión en la mandíbula o los hombros. https://storage.googleapis.com/kaizer-public-media/exercises/videos/414c21e9-9981-48d1-8a83-91a1402bd242.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/retraccion-de-menton Chin Tucks https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/414c21e9-9981-48d1-8a83-91a1402bd242.jpg Sit or stand tall with your shoulders relaxed and your gaze level. Gently draw your chin straight back, as if making a double chin, while keeping your head level rather than tipping it down. Hold briefly to lengthen the back of your neck and activate the deep neck flexors, then release smoothly to the start. Keep the movement small and controlled, avoiding any strain in the jaw or shoulders. https://storage.googleapis.com/kaizer-public-media/exercises/videos/414c21e9-9981-48d1-8a83-91a1402bd242.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/retraccion-de-menton Retração do queixo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/414c21e9-9981-48d1-8a83-91a1402bd242.jpg Sente-se ou fique em pé com os ombros relaxados e o olhar à frente. Leve o queixo suavemente para trás, como se fizesse uma papada, mantendo a cabeça nivelada sem inclinar para baixo. Mantenha por um instante para alongar a parte de trás do pescoço e ativar os flexores profundos, depois solte suavemente até o início. Mantenha o movimento pequeno e controlado, evitando tensão na mandíbula ou nos ombros. https://storage.googleapis.com/kaizer-public-media/exercises/videos/414c21e9-9981-48d1-8a83-91a1402bd242.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/rodillas-altas Rodillas altas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8af5dd13-1214-430f-b2d7-bb4f6d900fc5.jpg Parate erguido con los pies al ancho de cadera y los brazos flexionados a los costados. Corré en el lugar llevando una rodilla hacia arriba a la altura de la cadera mientras el brazo opuesto se balancea hacia adelante en un movimiento coordinado de sprint. Caé suave sobre la parte delantera de los pies y alterná las piernas rápido, manteniendo el pecho arriba y el core firme. Mantené una cadencia rápida y rítmica durante toda la serie cronometrada. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8af5dd13-1214-430f-b2d7-bb4f6d900fc5.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/rodillas-altas High Knees https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8af5dd13-1214-430f-b2d7-bb4f6d900fc5.jpg Stand tall with your feet hip-width apart and your arms bent at your sides. Run in place driving one knee up toward hip height while the opposite arm swings forward in a coordinated sprinting motion. Land softly on the balls of your feet and alternate legs quickly, keeping your chest up and your core braced. Maintain a fast, rhythmic cadence for the duration of the timed set. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8af5dd13-1214-430f-b2d7-bb4f6d900fc5.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/rodillas-altas Joelhos altos https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8af5dd13-1214-430f-b2d7-bb4f6d900fc5.jpg Fique em pé com os pés na largura dos quadris e os braços flexionados ao lado do corpo. Corra no lugar levando um joelho para cima na altura do quadril enquanto o braço oposto balança para a frente em um movimento coordenado de sprint. Caia suavemente sobre a ponta dos pés e alterne as pernas rapidamente, mantendo o peito para cima e o abdômen firme. Mantenha uma cadência rápida e rítmica durante toda a série cronometrada. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8af5dd13-1214-430f-b2d7-bb4f6d900fc5.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/rodillo-de-banda-iliotibial Rodillo de banda iliotibial https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9d6ffe1f-93dc-440b-9cab-6b171399a6e0.jpg Acostate de costado con un rodillo de espuma debajo de la parte externa del muslo, entre la cadera y la rodilla, y apoyate sobre el antebrazo. Cruzá o apoyá la pierna de arriba para sostenerte y rodá despacio por la parte externa del muslo, trasladando el peso del cuerpo sobre el rodillo. Pará y respirá en los puntos tensos o sensibles, después seguí rodando por todo el largo del muslo externo. Mantené el movimiento lento y controlado, después cambiá a la otra pierna. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9d6ffe1f-93dc-440b-9cab-6b171399a6e0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/rodillo-de-banda-iliotibial Foam Roll IT Band https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9d6ffe1f-93dc-440b-9cab-6b171399a6e0.jpg Lie on your side with a foam roller placed under the outside of your thigh, between the hip and the knee, and prop yourself up on your forearm. Stack or cross your top leg for support and slowly roll along the outer thigh, shifting your bodyweight onto the roller. Pause and breathe on any tight or tender spots, then continue rolling through the full length of the outer thigh. Keep the movement slow and controlled, then switch to the other leg. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9d6ffe1f-93dc-440b-9cab-6b171399a6e0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/rodillo-de-banda-iliotibial Liberação da banda iliotibial com rolo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9d6ffe1f-93dc-440b-9cab-6b171399a6e0.jpg Deite-se de lado com um rolo de espuma posicionado embaixo da parte externa da coxa, entre o quadril e o joelho, e apoie-se sobre o antebraço. Cruze ou apoie a perna de cima para se sustentar e role devagar pela parte externa da coxa, transferindo o peso do corpo para o rolo. Pause e respire nos pontos mais tensos ou sensíveis, depois continue rolando por todo o comprimento da coxa externa. Mantenha o movimento lento e controlado, depois troque para a outra perna. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9d6ffe1f-93dc-440b-9cab-6b171399a6e0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/rodillo-de-cuadriceps Rodillo de cuádriceps https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/fb720889-19cd-4493-81d1-d51c26a43f4e.jpg Acostate boca abajo con un rodillo de espuma ubicado debajo de la parte delantera de los muslos, apoyando el tren superior sobre los antebrazos. Activá el abdomen y rodá despacio desde justo arriba de las rodillas hacia la cadera, manteniendo los dedos de los pies apuntando hacia abajo. Cuando encuentres un punto sensible, pará y respirá unos segundos antes de seguir. Controlá el ritmo y ajustá cuánto peso corporal apoyás sobre el rodillo para regular la presión. https://storage.googleapis.com/kaizer-public-media/exercises/videos/fb720889-19cd-4493-81d1-d51c26a43f4e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/rodillo-de-cuadriceps Foam Roll Quads https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/fb720889-19cd-4493-81d1-d51c26a43f4e.jpg Lie face down with a foam roller positioned under the front of your thighs, supporting your upper body on your forearms. Brace your core and slowly roll from just above your knees up toward your hips, keeping your toes pointed down. When you find a tender spot, pause and breathe for a few seconds before continuing. Control the pace and adjust how much body weight you place on the roller to manage pressure. https://storage.googleapis.com/kaizer-public-media/exercises/videos/fb720889-19cd-4493-81d1-d51c26a43f4e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/rodillo-de-cuadriceps Liberação miofascial de quadríceps https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/fb720889-19cd-4493-81d1-d51c26a43f4e.jpg Deite-se de bruços com um rolo de espuma posicionado sob a parte da frente das coxas, apoiando o tronco superior nos antebraços. Contraia o abdômen e role devagar de logo acima dos joelhos em direção ao quadril, mantendo os dedos dos pés apontados para baixo. Quando encontrar um ponto sensível, pause e respire por alguns segundos antes de continuar. Controle o ritmo e ajuste quanto peso corporal coloca sobre o rolo para regular a pressão. https://storage.googleapis.com/kaizer-public-media/exercises/videos/fb720889-19cd-4493-81d1-d51c26a43f4e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/rodillo-de-dorsal Rodillo de dorsal https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/96d9e7a0-5802-4a26-8cb9-e58b04399bb3.jpg Acostate de costado con un rodillo de espuma debajo de la axila, perpendicular al cuerpo, y estirá el brazo de abajo por encima de la cabeza con el pulgar apuntando hacia arriba. Apoyá la mano de arriba en el piso para sostenerte y rodá despacio por el costado de la espalda, apuntando al dorsal entre la axila y las costillas bajas. Pará y respirá en los puntos tensos, manteniendo el movimiento lento y controlado. Rodá por todo el largo del dorsal, después cambiá al otro lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/96d9e7a0-5802-4a26-8cb9-e58b04399bb3.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/rodillo-de-dorsal Foam Roll Lats https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/96d9e7a0-5802-4a26-8cb9-e58b04399bb3.jpg Lie on your side with a foam roller placed under your armpit, perpendicular to your body, and extend the bottom arm overhead with the thumb pointing up. Rest your top hand on the floor for support and slowly roll along the side of your back, targeting the lat muscle between the armpit and the lower ribs. Pause and breathe on tight spots, keeping the movement slow and controlled. Roll through the full length of the lat, then switch to the other side. https://storage.googleapis.com/kaizer-public-media/exercises/videos/96d9e7a0-5802-4a26-8cb9-e58b04399bb3.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/rodillo-de-dorsal Liberação do dorsal com rolo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/96d9e7a0-5802-4a26-8cb9-e58b04399bb3.jpg Deite-se de lado com um rolo de espuma posicionado embaixo da axila, perpendicular ao corpo, e estenda o braço de baixo acima da cabeça com o polegar apontando para cima. Apoie a mão de cima no chão para se sustentar e role devagar pela lateral das costas, mirando o dorsal entre a axila e as costelas inferiores. Pause e respire nos pontos tensos, mantendo o movimento lento e controlado. Role por todo o comprimento do dorsal, depois troque para o outro lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/96d9e7a0-5802-4a26-8cb9-e58b04399bb3.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/rodillo-de-espalda-alta Rodillo de espalda alta https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/6e7f2ad3-fd61-4732-a99a-693c4fa015bb.jpg Acostate boca arriba con un rodillo de espuma cruzado en la espalda alta, justo debajo de los omóplatos. Cruzá los brazos sobre el pecho o sostené la cabeza, levantá las caderas y apoyá los pies en el piso. Rodá despacio hacia arriba y abajo entre la base de los omóplatos y la base del cuello, frenando en los puntos tensos. Mantené el core firme para que la zona lumbar quede neutra y la presión se mantenga en la espalda alta. https://storage.googleapis.com/kaizer-public-media/exercises/videos/6e7f2ad3-fd61-4732-a99a-693c4fa015bb.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/rodillo-de-espalda-alta Foam Roll Upper Back https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/6e7f2ad3-fd61-4732-a99a-693c4fa015bb.jpg Lie on your back with a foam roller placed across your upper back, just below the shoulder blades. Cross your arms over your chest or support your head, lift your hips, and press your feet into the floor. Roll slowly up and down between the bottom of your shoulder blades and the base of your neck, pausing on any tight spots. Keep your core braced so your lower back stays neutral and the pressure stays on the upper back. https://storage.googleapis.com/kaizer-public-media/exercises/videos/6e7f2ad3-fd61-4732-a99a-693c4fa015bb.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/rodillo-de-espalda-alta Liberação da Parte Superior das Costas com Rolo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/6e7f2ad3-fd61-4732-a99a-693c4fa015bb.jpg Deite de costas com um rolo de espuma cruzado na parte superior das costas, logo abaixo das escápulas. Cruze os braços sobre o peito ou apoie a cabeça, levante o quadril e pressione os pés no chão. Role lentamente para cima e para baixo entre a base das escápulas e a base do pescoço, pausando nos pontos tensos. Mantenha o core firme para que a lombar fique neutra e a pressão permaneça na parte superior das costas. https://storage.googleapis.com/kaizer-public-media/exercises/videos/6e7f2ad3-fd61-4732-a99a-693c4fa015bb.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/rodillo-de-gemelos Rodillo de gemelos https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/55927dd5-42de-4f21-8068-73ba7454c99e.jpg Sentate en el piso con un rodillo de espuma debajo de un gemelo y las manos atrás sosteniendo tu peso. Levantá la cadera y rodá despacio desde un poco arriba del tobillo hasta debajo de la parte de atrás de la rodilla, recorriendo todo el gemelo. Cuando encontrés un punto sensible, frená y mantené ahí unos segundos mientras respirás y relajás el músculo. Para más presión, apoyá la otra pierna encima, y trabajá un gemelo por vez. https://storage.googleapis.com/kaizer-public-media/exercises/videos/55927dd5-42de-4f21-8068-73ba7454c99e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/rodillo-de-gemelos Foam Roll Calves https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/55927dd5-42de-4f21-8068-73ba7454c99e.jpg Sit on the floor with a foam roller placed under one calf and your hands behind you supporting your weight. Lift your hips and roll slowly from just above the ankle to below the back of the knee, covering the length of the calf. When you find a tender spot, pause and hold there for a few seconds while you breathe and relax the muscle. For more pressure, stack the other leg on top, and roll one calf at a time. https://storage.googleapis.com/kaizer-public-media/exercises/videos/55927dd5-42de-4f21-8068-73ba7454c99e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/rodillo-de-gemelos Liberação de panturrilha com rolo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/55927dd5-42de-4f21-8068-73ba7454c99e.jpg Sente-se no chão com um rolo de espuma sob uma panturrilha e as mãos atrás sustentando seu peso. Levante o quadril e role devagar de um pouco acima do tornozelo até abaixo da parte de trás do joelho, percorrendo todo o comprimento da panturrilha. Quando encontrar um ponto sensível, pause e mantenha ali por alguns segundos enquanto respira e relaxa o músculo. Para mais pressão, apoie a outra perna por cima, e trabalhe uma panturrilha por vez. https://storage.googleapis.com/kaizer-public-media/exercises/videos/55927dd5-42de-4f21-8068-73ba7454c99e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/rodillo-de-gluteos Rodillo de glúteos https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2d042337-c32d-4472-8fee-b54bd2f41efb.jpg Sentate sobre un rodillo de espuma ubicándolo debajo de un glúteo y cruzá ese tobillo sobre la rodilla opuesta. Apoyate con las manos en el piso por detrás y llevá el peso hacia el lado que estás masajeando. Rodá despacio hacia adelante y atrás sobre el músculo del glúteo, deteniéndote en los puntos sensibles para que se aflojen. Mantené la respiración relajada y cambiá al otro lado después de un tiempo determinado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2d042337-c32d-4472-8fee-b54bd2f41efb.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/rodillo-de-gluteos Foam Roll Glutes https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2d042337-c32d-4472-8fee-b54bd2f41efb.jpg Sit on a foam roller with it placed under one glute and cross that ankle over the opposite knee. Support yourself with your hands on the floor behind you and shift your weight onto the side you are rolling. Slowly roll back and forth over the glute muscle, pausing on any tender spots to let them release. Keep your breathing relaxed and switch to the other side after a set time. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2d042337-c32d-4472-8fee-b54bd2f41efb.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/rodillo-de-gluteos Liberação dos glúteos com rolo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2d042337-c32d-4472-8fee-b54bd2f41efb.jpg Sente-se sobre um rolo de espuma posicionando-o sob um glúteo e cruze esse tornozelo sobre o joelho oposto. Apoie-se com as mãos no chão atrás de você e transfira o peso para o lado que está massageando. Role devagar para frente e para trás sobre o músculo do glúteo, pausando nos pontos sensíveis para que relaxem. Mantenha a respiração relaxada e troque para o outro lado após um tempo determinado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2d042337-c32d-4472-8fee-b54bd2f41efb.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/rodillo-de-isquiotibiales Rodillo de isquiotibiales https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8f3caf85-3a9c-4924-bfb6-8808c236c818.jpg Sentate en el piso con un rodillo de espuma ubicado debajo de la parte de atrás de los muslos y las manos apoyadas atrás para sostenerte. Levantá un poco la cadera y rodá despacio desde justo abajo de los glúteos hacia la parte de atrás de las rodillas. Cuando llegues a un punto tenso, pará y respirá, y si querés cruzá una pierna sobre la otra para aumentar la presión. Mantené el movimiento lento y controlado, recorriendo todo el largo de los isquiotibiales. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8f3caf85-3a9c-4924-bfb6-8808c236c818.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/rodillo-de-isquiotibiales Foam Roll Hamstrings https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8f3caf85-3a9c-4924-bfb6-8808c236c818.jpg Sit on the floor with a foam roller positioned under the back of your thighs and your hands planted behind you for support. Lift your hips slightly and slowly roll from just below your glutes down toward the back of your knees. When you reach a tight spot, pause and breathe, optionally crossing one leg over the other to increase the pressure. Keep the movement slow and controlled, rolling the full length of the hamstrings. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8f3caf85-3a9c-4924-bfb6-8808c236c818.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/rodillo-de-isquiotibiales Liberação miofascial de isquiotibiais https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8f3caf85-3a9c-4924-bfb6-8808c236c818.jpg Sente-se no chão com um rolo de espuma posicionado sob a parte de trás das coxas e as mãos apoiadas atrás para se sustentar. Levante levemente o quadril e role devagar de logo abaixo dos glúteos em direção à parte de trás dos joelhos. Quando chegar a um ponto tenso, pause e respire, e se quiser cruze uma perna sobre a outra para aumentar a pressão. Mantenha o movimento lento e controlado, percorrendo todo o comprimento dos isquiotibiais. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8f3caf85-3a9c-4924-bfb6-8808c236c818.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/rodillo-de-muneca Rodillo de muñeca https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d41971db-cc38-4d89-8086-6a693388e471.jpg Sostené la barra del rodillo de muñeca a la altura del pecho o los hombros con ambas manos, los brazos extendidos al frente y un peso colgando de la soga. Mantené los codos casi rectos y los brazos quietos mientras girás la barra con las muñecas para enrollar la soga y subir el peso. Cuando el peso llega arriba, invertí el giro de las muñecas para desenrollar y bajarlo despacio y controlado. Cada subida y bajada completa cuenta como una repetición, trabajando flexores y extensores del antebrazo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d41971db-cc38-4d89-8086-6a693388e471.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/rodillo-de-muneca Wrist Roller https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d41971db-cc38-4d89-8086-6a693388e471.jpg Hold a wrist roller bar at chest or shoulder height with both hands, arms extended in front of you and a weight hanging from the cord. Keep your elbows fairly straight and your upper arms still as you rotate the bar with your wrists to wind the cord and raise the weight. Once the weight reaches the top, reverse the wrist rotation to slowly unwind and lower it under control. Each full up-and-down winding counts as one rep, working the forearm flexors and extensors. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d41971db-cc38-4d89-8086-6a693388e471.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/rodillo-de-muneca Rolo de punho https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d41971db-cc38-4d89-8086-6a693388e471.jpg Segure a barra do rolo de punho na altura do peito ou ombros com as duas mãos, os braços estendidos à frente e um peso pendurado no cordão. Mantenha os cotovelos quase retos e os braços parados enquanto gira a barra com os punhos para enrolar o cordão e subir o peso. Quando o peso chegar ao topo, inverta a rotação dos punhos para desenrolar e descer devagar e controlado. Cada subida e descida completa conta como uma repetição, trabalhando os flexores e extensores do antebraço. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d41971db-cc38-4d89-8086-6a693388e471.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/rompe-craneos-con-mancuernas Rompe craneos con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5e0d057a-933f-44c3-8245-72abae332950.jpg Acostate en un banco plano con una mancuena en ambas manos. Empezá con la pesa sobre el pecho y bajala detrás de la cabeza doblando los codos. Sentí el estiramiento en los tríceps y volvé extendiendo los brazos. Mantené los codos cerrados y controlá el movimiento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5e0d057a-933f-44c3-8245-72abae332950.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/rompe-craneos-con-mancuernas Dumbbell Skull Crusher https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5e0d057a-933f-44c3-8245-72abae332950.jpg Hold a dumbbell with both hands and lie on a flat bench. Start with the dumbbell over your chest and lower it behind your head by bending your elbows. Stretch the triceps, then extend your arms to bring it back up. Keep your elbows in and control the movement. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5e0d057a-933f-44c3-8245-72abae332950.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/rompe-craneos-con-mancuernas Tríceps testa com halter https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5e0d057a-933f-44c3-8245-72abae332950.jpg Segure um halter com as duas mãos e deite-se em um banco reto. Comece com o halter acima do peito e desça atrás da cabeça dobrando os cotovelos. Alongue o tríceps e depois estenda os braços para subir novamente. Mantenha os cotovelos fechados e controle o movimento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5e0d057a-933f-44c3-8245-72abae332950.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/rompe-craneos-en-polea Rompe cráneos en polea https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a6f1f0c2-a1d4-4836-b45a-2bc35bb4892d.jpg Poné la polea baja y acostate boca arriba en un banco plano alineado para que el cable quede a la altura de la cabeza, sosteniendo una soga o barra con los brazos estirados sobre los hombros. Manteniendo los brazos fijos y los codos apuntando al techo, flexioná solo los codos para bajar el accesorio hacia la frente. Extendé los codos para volver arriba, apretando el tríceps al final. El cable mantiene tensión constante en el tríceps en todo el recorrido, incluso en el bloqueo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a6f1f0c2-a1d4-4836-b45a-2bc35bb4892d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/rompe-craneos-en-polea Cable Skull Crusher https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a6f1f0c2-a1d4-4836-b45a-2bc35bb4892d.jpg Set a low cable pulley and lie back on a flat bench positioned so the cable lines up with your head, holding a rope or bar with arms extended over your shoulders. Keeping your upper arms fixed and elbows pointing toward the ceiling, bend only at the elbows to lower the attachment toward your forehead. Extend your elbows to press the attachment back up, squeezing the triceps at the top. The cable keeps constant tension on the triceps through the entire range, even at lockout. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a6f1f0c2-a1d4-4836-b45a-2bc35bb4892d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/rompe-craneos-en-polea Rosca testa na polia https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a6f1f0c2-a1d4-4836-b45a-2bc35bb4892d.jpg Posicione a polia baixa e deite-se de costas em um banco reto alinhado para que o cabo fique na altura da cabeça, segurando uma corda ou barra com os braços esticados sobre os ombros. Mantendo os braços fixos e os cotovelos apontando para o teto, flexione apenas os cotovelos para baixar o acessório em direção à testa. Estenda os cotovelos para voltar ao topo, contraindo o tríceps no final. O cabo mantém tensão constante no tríceps em toda a amplitude, mesmo na extensão. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a6f1f0c2-a1d4-4836-b45a-2bc35bb4892d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/rompe-craneos-unilateral-con-mancuerna Rompe cráneos unilateral con mancuerna https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8bcbf027-e8e3-4d51-8801-98051fe948d4.jpg Acostate boca arriba en un banco plano sosteniendo una mancuerna estirada sobre el hombro con agarre neutro o pronado. Manteniendo el brazo vertical y quieto, flexioná solo el codo para bajar la mancuerna hacia la oreja u hombro del mismo lado. Sentí el estiramiento del tríceps y extendé el codo para volver arriba con control. Trabajar un brazo por vez te deja enfocarte en el rango completo y emparejar diferencias de fuerza entre lados. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8bcbf027-e8e3-4d51-8801-98051fe948d4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/rompe-craneos-unilateral-con-mancuerna Single-Arm Dumbbell Skull Crusher https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8bcbf027-e8e3-4d51-8801-98051fe948d4.jpg Lie back on a flat bench holding one dumbbell straight over your shoulder with a neutral or pronated grip. Keeping your upper arm vertical and still, bend only at the elbow to lower the dumbbell toward the same-side ear or shoulder. Feel the triceps stretch, then extend your elbow to return to the top under control. Working one arm at a time lets you focus on a full range and even out strength differences between sides. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8bcbf027-e8e3-4d51-8801-98051fe948d4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/rompe-craneos-unilateral-con-mancuerna Rosca testa unilateral com halter https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8bcbf027-e8e3-4d51-8801-98051fe948d4.jpg Deite-se de costas em um banco reto segurando um halter esticado sobre o ombro com pegada neutra ou pronada. Mantendo o braço vertical e parado, flexione apenas o cotovelo para baixar o halter em direção à orelha ou ao ombro do mesmo lado. Sinta o alongamento do tríceps e estenda o cotovelo para voltar ao topo com controle. Trabalhar um braço por vez permite focar na amplitude completa e equilibrar diferenças de força entre os lados. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8bcbf027-e8e3-4d51-8801-98051fe948d4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/rotacion-de-cadera-90-90 Rotación de cadera 90-90 https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/655d1be3-4fa2-49d6-83fa-ebf4b198dfad.jpg Sentate en el piso con una pierna flexionada adelante a 90 grados y la otra flexionada al costado a 90 grados. Mantené el torso erguido y el pecho abierto mientras rotás ambas rodillas hacia el lado opuesto, cambiando la pierna de adelante y la de atrás. Movete despacio y mantené las caderas apoyadas, dejando que la rotación salga de la articulación de la cadera y no de la zona lumbar. Mantené cada posición un instante para sentir la rotación interna y externa antes de cambiar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/655d1be3-4fa2-49d6-83fa-ebf4b198dfad.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/rotacion-de-cadera-90-90 90-90 Hip Rotation https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/655d1be3-4fa2-49d6-83fa-ebf4b198dfad.jpg Sit on the floor with one leg bent in front at 90 degrees and the other bent out to the side at 90 degrees. Keep your torso tall and your chest open as you rotate both knees across to the opposite side, switching the front and back legs. Move slowly and stay grounded through your hips, letting the rotation come from the hip joints rather than your lower back. Hold each end position briefly to feel the internal and external rotation before switching. https://storage.googleapis.com/kaizer-public-media/exercises/videos/655d1be3-4fa2-49d6-83fa-ebf4b198dfad.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/rotacion-de-cadera-90-90 Rotação de quadril 90-90 https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/655d1be3-4fa2-49d6-83fa-ebf4b198dfad.jpg Sente-se no chão com uma perna dobrada à frente em 90 graus e a outra dobrada para o lado em 90 graus. Mantenha o tronco ereto e o peito aberto enquanto gira ambos os joelhos para o lado oposto, alternando a perna da frente e a de trás. Mova-se devagar e mantenha o quadril apoiado, deixando a rotação vir da articulação do quadril e não da lombar. Mantenha cada posição por um instante para sentir a rotação interna e externa antes de trocar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/655d1be3-4fa2-49d6-83fa-ebf4b198dfad.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/rotacion-en-landmine Rotación en landmine https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/176ca067-6b25-4454-9681-3a6cf6fedc75.jpg Fijá un extremo de la barra en un soporte de landmine y agarrá el extremo libre con ambas manos a la altura del pecho o de los ojos, con los brazos estirados, parado con los pies al ancho de los hombros. Activá el core y rotá la barra en un arco amplio de un lado al otro pivoteando desde la cadera y el tronco, manteniendo los brazos bastante derechos. Controlá la barra mientras barre de un lado a otro y evitá que tome el control la espalda baja. Movete de lado a lado de forma controlada, generando la rotación desde los oblicuos y no desde los hombros. https://storage.googleapis.com/kaizer-public-media/exercises/videos/176ca067-6b25-4454-9681-3a6cf6fedc75.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/rotacion-en-landmine Landmine Rotation https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/176ca067-6b25-4454-9681-3a6cf6fedc75.jpg Anchor one end of a barbell in a landmine and hold the free end with both hands at chest or eye height, arms extended, standing with feet shoulder-width apart. Brace your core and rotate the bar in a wide arc from one side to the other by pivoting through your hips and trunk, keeping your arms relatively straight. Control the bar as it sweeps across and resist letting your lower back take over. Move side to side under control, driving the rotation from your obliques rather than your shoulders. https://storage.googleapis.com/kaizer-public-media/exercises/videos/176ca067-6b25-4454-9681-3a6cf6fedc75.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/rotacion-en-landmine Rotação no landmine https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/176ca067-6b25-4454-9681-3a6cf6fedc75.jpg Fixe uma ponta da barra em um suporte de landmine e segure a ponta livre com as duas mãos na altura do peito ou dos olhos, com os braços estendidos, em pé com os pés na largura dos ombros. Ative o core e gire a barra em um arco amplo de um lado ao outro pivotando pelo quadril e pelo tronco, mantendo os braços bem retos. Controle a barra enquanto ela varre de um lado ao outro e evite que a lombar assuma o movimento. Mova-se de lado a lado de forma controlada, gerando a rotação a partir dos oblíquos e não dos ombros. https://storage.googleapis.com/kaizer-public-media/exercises/videos/176ca067-6b25-4454-9681-3a6cf6fedc75.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/rotacion-externa-acostado-de-lado Rotación externa acostado de lado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c7b1a3a7-54fd-4cea-8998-4ddc8b75f5ba.jpg Acostate de costado con el brazo de abajo sosteniendo la cabeza y el brazo de arriba apoyado sobre el cuerpo, con el codo flexionado a noventa grados y pegado a las costillas. Manteniendo el codo pegado al costado, rotá el antebrazo hacia arriba alejándolo del estómago lo más cómodo que puedas, llevando el movimiento con la parte de atrás del hombro. Bajá el antebrazo de vuelta de forma controlada sin dejar que el codo se vaya para adelante. Completá las repeticiones, después date vuelta y trabajá el otro hombro. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c7b1a3a7-54fd-4cea-8998-4ddc8b75f5ba.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/rotacion-externa-acostado-de-lado Side-Lying External Rotation https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c7b1a3a7-54fd-4cea-8998-4ddc8b75f5ba.jpg Lie on your side with the bottom arm supporting your head and the top arm resting along your body, elbow bent to ninety degrees and tucked against your ribs. Keeping the elbow pinned to your side, rotate your forearm upward away from your stomach as far as comfortable, leading with the back of the shoulder. Lower the forearm back down under control without letting the elbow drift forward. Complete the reps, then roll over and work the other shoulder. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c7b1a3a7-54fd-4cea-8998-4ddc8b75f5ba.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/rotacion-externa-acostado-de-lado Rotação externa deitado de lado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c7b1a3a7-54fd-4cea-8998-4ddc8b75f5ba.jpg Deite-se de lado com o braço de baixo apoiando a cabeça e o braço de cima apoiado sobre o corpo, com o cotovelo dobrado a noventa graus e encostado nas costelas. Mantendo o cotovelo encostado no lado do corpo, gire o antebraço para cima, afastando-o do estômago o máximo que for confortável, conduzindo o movimento com a parte de trás do ombro. Baixe o antebraço de volta de forma controlada sem deixar o cotovelo ir para a frente. Complete as repetições, depois vire-se e trabalhe o outro ombro. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c7b1a3a7-54fd-4cea-8998-4ddc8b75f5ba.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/rotacion-externa-cubana-en-polea Rotación externa cubana en polea https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9d4eb9fd-3d84-4bc2-a5bf-98bbf8a2bd07.jpg Parate de costado a una polea ubicada a la altura del codo y agarrá la manija con la mano más lejana, manteniendo el brazo pegado al costado y el codo flexionado a noventa grados. Empezando con el antebrazo cruzado sobre el abdomen, rotá el antebrazo hacia afuera alejándolo del cuerpo, moviendo solo el hombro mientras el codo queda pegado a las costillas. Mantené el movimiento lento y controlado para apuntar a los pequeños rotadores externos del manguito. Volvé al inicio sin dejar que el peso te tire el antebrazo hacia adentro, repetí y cambiá de lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9d4eb9fd-3d84-4bc2-a5bf-98bbf8a2bd07.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/rotacion-externa-cubana-en-polea Cable Cuban External Rotation https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9d4eb9fd-3d84-4bc2-a5bf-98bbf8a2bd07.jpg Stand side-on to a cable set at about elbow height and grab the handle with the far hand, keeping your upper arm pinned to your side and elbow bent ninety degrees. Starting with your forearm across your belly, rotate your forearm outward away from your body, moving only at the shoulder while the elbow stays glued to your ribs. Keep the motion slow and controlled to target the small external rotators of the cuff. Return to the start without letting the weight pull your forearm in, then repeat and switch sides. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9d4eb9fd-3d84-4bc2-a5bf-98bbf8a2bd07.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/rotacion-externa-cubana-en-polea Rotação externa cubana na polia https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9d4eb9fd-3d84-4bc2-a5bf-98bbf8a2bd07.jpg Fique de lado para uma polia ajustada na altura do cotovelo e segure a alça com a mão mais distante, mantendo o braço colado ao corpo e o cotovelo flexionado a noventa graus. Começando com o antebraço cruzado sobre o abdômen, gire o antebraço para fora afastando-o do corpo, movendo só o ombro enquanto o cotovelo permanece colado às costelas. Mantenha o movimento lento e controlado para atingir os pequenos rotadores externos do manguito. Volte ao início sem deixar o peso puxar o antebraço para dentro, repita e troque de lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9d4eb9fd-3d84-4bc2-a5bf-98bbf8a2bd07.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/rotacion-externa-de-hombro-con-banda Rotación externa de hombro con banda https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e728f7fc-dba3-46b8-9b73-d6c5c6f059a9.jpg Anclá una banda a la altura del codo y parate de costado, agarrando la banda con la mano más lejana, con el codo flexionado a noventa grados y pegado a las costillas. Mantené un toallón enrollado entre el codo y el costado para sostener la posición. Rotá el antebrazo hacia afuera, alejándolo del abdomen, manteniendo el codo fijo y el brazo quieto. Moveté despacio y controlá la vuelta, sintiendo trabajar la parte de atrás del hombro y no la muñeca. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e728f7fc-dba3-46b8-9b73-d6c5c6f059a9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/rotacion-externa-de-hombro-con-banda Band Shoulder External Rotation https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e728f7fc-dba3-46b8-9b73-d6c5c6f059a9.jpg Anchor a resistance band at elbow height and stand side-on to it, holding the band in the far hand with your elbow bent to ninety degrees and tucked against your ribs. Keep a small towel roll between your elbow and your side to maintain position. Rotate your forearm outward, away from your belly, while keeping the elbow pinned and the upper arm still. Move slowly and control the return, feeling the back of the shoulder work rather than the wrist. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e728f7fc-dba3-46b8-9b73-d6c5c6f059a9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/rotacion-externa-de-hombro-con-banda Rotação externa do ombro com faixa https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e728f7fc-dba3-46b8-9b73-d6c5c6f059a9.jpg Ancore uma faixa elástica na altura do cotovelo e fique de lado para ela, segurando a faixa com a mão mais distante, com o cotovelo dobrado a noventa graus e encostado nas costelas. Mantenha uma toalha enrolada entre o cotovelo e o lado do corpo para sustentar a posição. Gire o antebraço para fora, afastando-o do abdômen, mantendo o cotovelo fixo e o braço parado. Mova devagar e controle a volta, sentindo a parte de trás do ombro trabalhar em vez do punho. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e728f7fc-dba3-46b8-9b73-d6c5c6f059a9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/rotacion-interna-de-hombro-con-banda Rotación interna de hombro con banda https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a1c4d6ba-3cb6-443e-b6f8-1fff4cd33d63.jpg Anclá una banda a la altura del codo y parate de costado, agarrando la banda con la mano más cercana, con el codo flexionado a noventa grados y pegado a las costillas. Mantené el brazo pegado al costado todo el tiempo. Rotá el antebrazo hacia adentro, cruzando el abdomen, y después controlá la vuelta sin dejar que el codo se separe del cuerpo. Moveté despacio y mantené el trabajo en la parte de adelante del hombro y no en la muñeca. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a1c4d6ba-3cb6-443e-b6f8-1fff4cd33d63.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/rotacion-interna-de-hombro-con-banda Band Shoulder Internal Rotation https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a1c4d6ba-3cb6-443e-b6f8-1fff4cd33d63.jpg Anchor a resistance band at elbow height and stand side-on with the band held in the near hand, elbow bent to ninety degrees and tucked against your ribs. Keep the upper arm pinned to your side throughout. Rotate your forearm inward, across your belly, then control the return without letting the elbow drift away from your body. Move slowly and keep the work in the front of the shoulder rather than the wrist. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a1c4d6ba-3cb6-443e-b6f8-1fff4cd33d63.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/rotacion-interna-de-hombro-con-banda Rotação interna do ombro com faixa https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a1c4d6ba-3cb6-443e-b6f8-1fff4cd33d63.jpg Ancore uma faixa elástica na altura do cotovelo e fique de lado, segurando a faixa com a mão mais próxima, com o cotovelo dobrado a noventa graus e encostado nas costelas. Mantenha o braço encostado no lado do corpo o tempo todo. Gire o antebraço para dentro, cruzando o abdômen, e depois controle a volta sem deixar o cotovelo se afastar do corpo. Mova devagar e mantenha o trabalho na frente do ombro, não no punho. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a1c4d6ba-3cb6-443e-b6f8-1fff4cd33d63.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/rotacion-toracica-libro-abierto Rotación torácica (libro abierto) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/48a79cde-6277-4158-89a3-93b5200628f0.jpg Acostate de costado con las rodillas flexionadas a 90 grados y ambos brazos extendidos al frente, palmas juntas. Manteniendo las rodillas apiladas y pegadas al piso, llevá el brazo de arriba hacia el lado opuesto, abriendo el pecho como un libro. Seguí con la mirada la mano que se mueve y rotá solo desde la espalda alta, no desde la zona lumbar. Pará cuando sientas el estiramiento en el pecho y la espalda media, y después volvé al inicio. https://storage.googleapis.com/kaizer-public-media/exercises/videos/48a79cde-6277-4158-89a3-93b5200628f0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/rotacion-toracica-libro-abierto Open Book Thoracic Rotation https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/48a79cde-6277-4158-89a3-93b5200628f0.jpg Lie on your side with your knees bent at 90 degrees and both arms extended straight in front of you, palms together. Keeping your knees stacked and pinned to the floor, sweep your top arm up and over toward the opposite side, opening your chest like a book. Follow your moving hand with your eyes and rotate only through your upper back, not your lower back. Pause when you feel a stretch across your chest and mid-back, then return to the start. https://storage.googleapis.com/kaizer-public-media/exercises/videos/48a79cde-6277-4158-89a3-93b5200628f0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/rotacion-toracica-libro-abierto Rotação torácica (livro aberto) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/48a79cde-6277-4158-89a3-93b5200628f0.jpg Deite-se de lado com os joelhos flexionados a 90 graus e os dois braços estendidos à frente, palmas juntas. Mantendo os joelhos empilhados e fixos no chão, leve o braço de cima para o lado oposto, abrindo o peito como um livro. Acompanhe com o olhar a mão que se move e gire apenas pela parte alta das costas, não pela lombar. Pause quando sentir o alongamento no peito e nas costas médias e depois retorne ao início. https://storage.googleapis.com/kaizer-public-media/exercises/videos/48a79cde-6277-4158-89a3-93b5200628f0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/rotaciones-de-cuello Rotaciones de cuello https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/70bab5c2-19ab-40f8-a551-e99a314c9425.jpg Sentate o parate derecho con los hombros relajados y la mirada al frente. Girá lentamente la cabeza para mirar por encima de un hombro, después llevá el mentón hacia el pecho y seguí hacia el otro hombro. Movete suave y de forma controlada en todo el rango disponible, manteniendo el resto del cuerpo quieto. Invertí la dirección después de algunas rotaciones para movilizar el cuello de manera pareja antes de entrenar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/70bab5c2-19ab-40f8-a551-e99a314c9425.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/rotaciones-de-cuello Neck Rotations https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/70bab5c2-19ab-40f8-a551-e99a314c9425.jpg Sit or stand tall with your shoulders relaxed and your gaze forward. Slowly turn your head to look over one shoulder, then roll your chin down across your chest and continue around toward the other shoulder. Move gently and smoothly through the full available range, keeping the rest of your body still. Reverse the direction after a few rotations to mobilize the neck evenly before training. https://storage.googleapis.com/kaizer-public-media/exercises/videos/70bab5c2-19ab-40f8-a551-e99a314c9425.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/rotaciones-de-cuello Rotações de pescoço https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/70bab5c2-19ab-40f8-a551-e99a314c9425.jpg Sente-se ou fique em pé com os ombros relaxados e o olhar à frente. Gire lentamente a cabeça para olhar por cima de um ombro, depois leve o queixo em direção ao peito e continue até o outro ombro. Mova-se de forma suave e controlada em toda a amplitude disponível, mantendo o resto do corpo parado. Inverta a direção após algumas rotações para mobilizar o pescoço de maneira uniforme antes de treinar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/70bab5c2-19ab-40f8-a551-e99a314c9425.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/rueda-abdominal Rueda abdominal https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/41a6639a-4ac5-4269-a9e0-88bfa19b263f.jpg Arrodillate sobre una colchoneta y agarrá la rueda abdominal con ambas manos, brazos extendidos debajo de los hombros. Activá el core y apretá los glúteos para mantener la columna neutra. Rodá la rueda hacia adelante lentamente, extendiendo los brazos y bajando el torso hacia el piso sin dejar que la cadera se hunda. Llegá lo más lejos posible sin que la espalda baja se arquee, luego traé la rueda de vuelta hacia las rodillas contrayendo los abdominales. Mantené el movimiento controlado y evitá usar impulso. https://storage.googleapis.com/kaizer-public-media/exercises/videos/41a6639a-4ac5-4269-a9e0-88bfa19b263f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/rueda-abdominal Ab Wheel Rollout https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/41a6639a-4ac5-4269-a9e0-88bfa19b263f.jpg Kneel on a mat and grip the ab wheel handles with both hands, arms extended under your shoulders. Brace your core and squeeze your glutes to maintain a neutral spine. Slowly roll the wheel forward, extending your arms and lowering your torso toward the floor while keeping your hips from sagging. Go as far as you can without letting your lower back arch, then pull the wheel back toward your knees by contracting your abs. Keep the movement controlled throughout and avoid using momentum. https://storage.googleapis.com/kaizer-public-media/exercises/videos/41a6639a-4ac5-4269-a9e0-88bfa19b263f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/rueda-abdominal Roda abdominal https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/41a6639a-4ac5-4269-a9e0-88bfa19b263f.jpg Ajoelhe-se em um colchonete e segure a roda abdominal com ambas as mãos, braços estendidos abaixo dos ombros. Ative o core e aperte os glúteos para manter a coluna neutra. Role a roda para frente lentamente, estendendo os braços e descendo o tronco em direção ao chão sem deixar o quadril ceder. Vá o mais longe possível sem arquear a lombar, depois puxe a roda de volta em direção aos joelhos contraindo os abdominais. Mantenha o movimento controlado e evite usar impulso. https://storage.googleapis.com/kaizer-public-media/exercises/videos/41a6639a-4ac5-4269-a9e0-88bfa19b263f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/salto-con-rodillas-al-pecho Salto con rodillas al pecho https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7493c00b-10e8-4bae-a19c-95c42f67353d.jpg Parate erguido con los pies al ancho de la cadera y hacé un cuarto de sentadilla rápido para cargar las piernas. Saltá bien alto de forma explosiva y llevá ambas rodillas hacia el pecho en el punto máximo del salto, tocando los muslos con las manos. Estirá las piernas de nuevo antes de caer suave sobre la planta de los pies con las rodillas flexionadas. Rebotá enseguida al siguiente salto, manteniendo el contacto con el piso corto y el torso erguido. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7493c00b-10e8-4bae-a19c-95c42f67353d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/salto-con-rodillas-al-pecho Tuck Jump https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7493c00b-10e8-4bae-a19c-95c42f67353d.jpg Stand tall with your feet hip-width apart and dip into a quick quarter squat to load your legs. Jump straight up explosively and pull both knees toward your chest at the peak of the jump, tapping or reaching your hands toward your thighs. Extend your legs back down before landing softly on the balls of your feet with bent knees. Immediately rebound into the next rep, keeping ground contact short and your torso upright. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7493c00b-10e8-4bae-a19c-95c42f67353d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/salto-con-rodillas-al-pecho Salto agrupado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7493c00b-10e8-4bae-a19c-95c42f67353d.jpg Fique em pé com os pés na largura do quadril e faça um quarto de agachamento rápido para carregar as pernas. Salte bem alto de forma explosiva e puxe os dois joelhos em direção ao peito no ponto máximo do salto, tocando as coxas com as mãos. Estenda as pernas novamente antes de aterrissar suave na ponta dos pés com os joelhos dobrados. Volte logo ao próximo salto, mantendo o contato com o chão curto e o tronco ereto. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7493c00b-10e8-4bae-a19c-95c42f67353d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/salto-del-patinador Salto del patinador https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e85fd2ec-30ef-42b2-8274-d6a30c9b22ad.jpg Empezá en equilibrio sobre una pierna con una leve flexión en rodilla y cadera, manteniendo el pecho arriba. Empujá lateralmente y saltá hacia el costado cayendo sobre la pierna opuesta, llevando los brazos cruzados por delante del cuerpo para tomar impulso como un patinador. Caé suave sobre la pierna externa con la rodilla blanda, dejando que la pierna de atrás pase por detrás sin apoyarse. Saltá enseguida hacia el otro lado, manteniéndote bajo y controlando cada caída. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e85fd2ec-30ef-42b2-8274-d6a30c9b22ad.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/salto-del-patinador Skater Jumps https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e85fd2ec-30ef-42b2-8274-d6a30c9b22ad.jpg Start balanced on one leg with a slight bend in the knee and hips, keeping your chest up. Push off laterally and bound sideways onto the opposite leg, swinging your arms across your body for momentum like a speed skater. Land softly on the outside leg with a soft knee, letting the trailing leg sweep behind without touching down. Immediately bound back to the other side, staying low and controlling each landing. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e85fd2ec-30ef-42b2-8274-d6a30c9b22ad.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/salto-del-patinador Salto do patinador https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/e85fd2ec-30ef-42b2-8274-d6a30c9b22ad.jpg Comece equilibrado em uma perna com leve flexão no joelho e no quadril, mantendo o peito erguido. Empurre lateralmente e salte para o lado caindo na perna oposta, levando os braços cruzados à frente do corpo para ganhar impulso como um patinador. Aterrisse suave na perna externa com o joelho macio, deixando a perna de trás passar atrás sem apoiar. Salte logo para o outro lado, mantendo-se baixo e controlando cada aterrissagem. https://storage.googleapis.com/kaizer-public-media/exercises/videos/e85fd2ec-30ef-42b2-8274-d6a30c9b22ad.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/salto-en-profundidad-depth-jump Salto en profundidad (depth jump) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a0d27143-4210-4a18-9175-3282215471cd.jpg Parate arriba de un cajón bajo con los dedos cerca del borde y los pies al ancho de la cadera. Bajate del cajón y caé en línea recta hacia abajo, aterrizando sobre la planta de ambos pies con las rodillas levemente flexionadas. En el instante en que tocás el piso, explotá hacia arriba en un salto vertical máximo, minimizando el tiempo de contacto con el suelo. Caé suave y controlado y volvé al cajón antes del siguiente salto, manteniendo la altura moderada para cuidar las rodillas. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a0d27143-4210-4a18-9175-3282215471cd.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/salto-en-profundidad-depth-jump Depth Jump https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a0d27143-4210-4a18-9175-3282215471cd.jpg Stand on top of a low box with your toes near the edge and your feet hip-width apart. Step off the box and drop straight down, landing on the balls of both feet with slightly bent knees. The instant you touch the ground, explode upward into a maximal vertical jump, minimizing your ground-contact time. Land softly under control and reset on the box before the next rep, keeping the box height moderate to protect your knees. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a0d27143-4210-4a18-9175-3282215471cd.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/salto-en-profundidad-depth-jump Salto em profundidade https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/a0d27143-4210-4a18-9175-3282215471cd.jpg Fique em pé sobre uma caixa baixa com os dedos perto da borda e os pés na largura do quadril. Desça da caixa e caia em linha reta para baixo, aterrissando na ponta dos dois pés com os joelhos levemente dobrados. No instante em que tocar o chão, exploda para cima em um salto vertical máximo, minimizando o tempo de contato com o solo. Aterrisse suave e controlado e volte à caixa antes do próximo salto, mantendo a altura moderada para proteger os joelhos. https://storage.googleapis.com/kaizer-public-media/exercises/videos/a0d27143-4210-4a18-9175-3282215471cd.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/salto-en-sentadilla Salto en sentadilla https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7d5a7644-1dca-4b11-aa73-178fc2d7e726.jpg Parate con los pies al ancho de los hombros y bajá a una media sentadilla, manteniendo el pecho arriba y los brazos atrás. Explotá hacia arriba con toda la fuerza posible, extendiendo por completo cadera, rodillas y tobillos para despegar del piso. Llevá los brazos hacia arriba para sumar impulso y caé suave sobre la planta de los pies, flexionando las rodillas para amortiguar. Recuperá la postura y repetí cada salto con máxima potencia. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7d5a7644-1dca-4b11-aa73-178fc2d7e726.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/salto-en-sentadilla Squat Jump https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7d5a7644-1dca-4b11-aa73-178fc2d7e726.jpg Stand with your feet shoulder-width apart and lower into a quarter to half squat, keeping your chest up and arms back. Explode upward as forcefully as possible, fully extending your hips, knees, and ankles to leave the ground. Swing your arms up to add momentum and land softly on the balls of your feet, immediately bending your knees to absorb the impact. Reset your posture and repeat each rep with maximum power. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7d5a7644-1dca-4b11-aa73-178fc2d7e726.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/salto-en-sentadilla Agachamento com salto https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7d5a7644-1dca-4b11-aa73-178fc2d7e726.jpg Fique em pé com os pés na largura dos ombros e desça até um meio agachamento, mantendo o peito erguido e os braços para trás. Exploda para cima com o máximo de força possível, estendendo totalmente quadril, joelhos e tornozelos para sair do chão. Leve os braços para cima para somar impulso e aterrisse suave na ponta dos pés, dobrando os joelhos para absorver o impacto. Recupere a postura e repita cada salto com potência máxima. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7d5a7644-1dca-4b11-aa73-178fc2d7e726.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/salto-en-zancada-estocada-con-salto Salto en zancada (estocada con salto) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1bac9555-5d31-41f0-8c96-fa5b98a27f94.jpg Empezá en posición de estocada con un pie adelante y el otro atrás, ambas rodillas flexionadas para que el torso quede erguido. Empujá explosivamente con las dos piernas para saltar bien arriba, cambiando las piernas en el aire para que el pie de atrás caiga adelante y viceversa. Amortiguá la caída bajando de nuevo a la estocada, manteniendo la rodilla de adelante alineada con la punta del pie. Seguí alternando las piernas en cada salto, manteniéndote erguido y controlando el descenso. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1bac9555-5d31-41f0-8c96-fa5b98a27f94.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/salto-en-zancada-estocada-con-salto Split Squat Jump https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1bac9555-5d31-41f0-8c96-fa5b98a27f94.jpg Start in a lunge position with one foot forward and the other back, both knees bent so your torso stays upright. Drive explosively through both legs to jump straight up, switching your legs in mid-air so the back foot lands forward and vice versa. Absorb the landing by sinking back into the lunge, keeping your front knee tracking over your toes. Continue alternating legs each rep, staying tall and controlling the descent. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1bac9555-5d31-41f0-8c96-fa5b98a27f94.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/salto-en-zancada-estocada-con-salto Salto em afundo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1bac9555-5d31-41f0-8c96-fa5b98a27f94.jpg Comece na posição de afundo com um pé à frente e o outro atrás, os dois joelhos dobrados para que o tronco fique ereto. Empurre explosivamente com as duas pernas para saltar bem alto, trocando as pernas no ar para que o pé de trás caia à frente e vice-versa. Absorva a aterrissagem descendo novamente ao afundo, mantendo o joelho da frente alinhado com a ponta do pé. Continue alternando as pernas a cada salto, mantendo-se ereto e controlando a descida. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1bac9555-5d31-41f0-8c96-fa5b98a27f94.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/salto-horizontal Salto horizontal https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/52d608b0-6fb9-4042-a297-aef53f5f51de.jpg Parate con los pies al ancho de la cadera o los hombros y bajá a una sentadilla parcial mientras llevás los brazos atrás. Empujá los brazos hacia adelante y explotá horizontalmente, extendiendo cadera y rodillas para saltar lo más lejos posible. Caé suave sobre ambos pies al mismo tiempo con las rodillas flexionadas, fijando la caída bajo control antes de reiniciar. Concentrate en cubrir la máxima distancia manteniendo la caída estable y silenciosa. https://storage.googleapis.com/kaizer-public-media/exercises/videos/52d608b0-6fb9-4042-a297-aef53f5f51de.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/salto-horizontal Broad Jump https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/52d608b0-6fb9-4042-a297-aef53f5f51de.jpg Stand with your feet hip- to shoulder-width apart and hinge into a partial squat while swinging both arms back behind you. Drive your arms forward and explode horizontally, extending your hips and knees to jump as far forward as possible. Land softly on both feet at the same time with bent knees, sticking the landing under control before resetting. Focus on covering maximum distance while keeping your landing stable and quiet. https://storage.googleapis.com/kaizer-public-media/exercises/videos/52d608b0-6fb9-4042-a297-aef53f5f51de.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/salto-horizontal Salto horizontal https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/52d608b0-6fb9-4042-a297-aef53f5f51de.jpg Fique em pé com os pés na largura do quadril ou dos ombros e desça a um agachamento parcial enquanto leva os dois braços para trás. Empurre os braços para frente e exploda horizontalmente, estendendo quadril e joelhos para saltar o mais longe possível. Aterrisse suave nos dois pés ao mesmo tempo com os joelhos dobrados, fixando a aterrissagem sob controle antes de reiniciar. Foque em cobrir a distância máxima mantendo a aterrissagem estável e silenciosa. https://storage.googleapis.com/kaizer-public-media/exercises/videos/52d608b0-6fb9-4042-a297-aef53f5f51de.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/salto-sobre-el-cajon Salto sobre el cajón https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/11a2ca74-5164-4629-b6a8-96425d97ff4a.jpg Parate frente a un cajón firme con los pies al ancho de la cadera y las rodillas levemente flexionadas. Llevá los brazos atrás y saltá de forma explosiva arriba o por encima del cajón, cayendo suave arriba o del otro lado con las rodillas flexionadas. Parate derecho para extender del todo la cadera y después bajá con un paso o un salto al otro lado. Reseteá y repetí, absorbiendo cada aterrizaje con las piernas. https://storage.googleapis.com/kaizer-public-media/exercises/videos/11a2ca74-5164-4629-b6a8-96425d97ff4a.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/salto-sobre-el-cajon Box Jump Over https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/11a2ca74-5164-4629-b6a8-96425d97ff4a.jpg Stand facing a sturdy box with feet hip-width apart and knees slightly bent. Swing your arms back, then explosively jump onto or over the box, landing softly on top or on the far side with bent knees. Stand tall to fully extend your hips, then step or jump down to the other side. Reset and repeat, absorbing every landing through your legs. https://storage.googleapis.com/kaizer-public-media/exercises/videos/11a2ca74-5164-4629-b6a8-96425d97ff4a.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/salto-sobre-el-cajon Salto sobre a caixa https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/11a2ca74-5164-4629-b6a8-96425d97ff4a.jpg Fique de frente para uma caixa firme com os pés na largura do quadril e os joelhos levemente flexionados. Leve os braços para trás e salte explosivamente sobre ou por cima da caixa, aterrissando suave em cima ou do outro lado com os joelhos flexionados. Fique de pé para estender totalmente o quadril e depois desça com um passo ou salto para o outro lado. Recomece e repita, absorvendo cada aterrissagem com as pernas. https://storage.googleapis.com/kaizer-public-media/exercises/videos/11a2ca74-5164-4629-b6a8-96425d97ff4a.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/saltos-al-cajon Saltos al cajón https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/af639fcb-5fdb-4cad-884a-a2c81c40779d.jpg Parate frente a un cajón firme. Flexioná rodillas, usá los brazos y saltá de forma explosiva sobre el cajón, aterrizando suave. Bajá y preparate para la próxima repetición. https://storage.googleapis.com/kaizer-public-media/exercises/videos/af639fcb-5fdb-4cad-884a-a2c81c40779d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/saltos-al-cajon Box Jumps https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/af639fcb-5fdb-4cad-884a-a2c81c40779d.jpg Stand in front of a sturdy box. Bend your knees and swing your arms, then jump explosively onto the box, landing softly. Step down and reset before the next rep. https://storage.googleapis.com/kaizer-public-media/exercises/videos/af639fcb-5fdb-4cad-884a-a2c81c40779d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/saltos-al-cajon Salto no caixote https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/af639fcb-5fdb-4cad-884a-a2c81c40779d.jpg Fique em frente a um caixote firme. Flexione os joelhos e balance os braços, então salte de forma explosiva para cima do caixote, aterrissando suavemente. Desça e reinicie antes da próxima repetição. https://storage.googleapis.com/kaizer-public-media/exercises/videos/af639fcb-5fdb-4cad-884a-a2c81c40779d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/saltos-de-tijera Saltos de tijera https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/009afd84-a61a-47b3-b41d-997bdbf66f4b.jpg Parate erguido con los pies juntos y los brazos relajados a los costados. En un solo movimiento, saltá abriendo los pies más allá del ancho de hombros mientras subís los brazos por encima de la cabeza. Inmediatamente volvé a saltar para juntar los pies y bajar los brazos a los costados, manteniendo las rodillas levemente flexionadas para amortiguar cada aterrizaje. Mantené un ritmo constante y el core activo durante toda la serie cronometrada. https://storage.googleapis.com/kaizer-public-media/exercises/videos/009afd84-a61a-47b3-b41d-997bdbf66f4b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/saltos-de-tijera Jumping Jacks https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/009afd84-a61a-47b3-b41d-997bdbf66f4b.jpg Stand upright with your feet together and your arms relaxed by your sides. In one motion, jump your feet out to wider than shoulder-width while sweeping your arms up overhead. Immediately jump back to bring your feet together and your arms down to your sides, keeping a soft bend in your knees to absorb each landing. Maintain a steady, rhythmic pace and keep your core engaged throughout the timed set. https://storage.googleapis.com/kaizer-public-media/exercises/videos/009afd84-a61a-47b3-b41d-997bdbf66f4b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/saltos-de-tijera Polichinelos https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/009afd84-a61a-47b3-b41d-997bdbf66f4b.jpg Fique em pé com os pés juntos e os braços relaxados ao lado do corpo. Em um único movimento, salte abrindo os pés além da largura dos ombros enquanto leva os braços acima da cabeça. Imediatamente salte de volta para juntar os pés e baixar os braços ao lado do corpo, mantendo os joelhos levemente flexionados para amortecer cada aterrissagem. Mantenha um ritmo constante e o abdômen ativo durante toda a série cronometrada. https://storage.googleapis.com/kaizer-public-media/exercises/videos/009afd84-a61a-47b3-b41d-997bdbf66f4b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/saltos-pogo-de-tobillo Saltos pogo (de tobillo) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0e221d11-7c55-471f-b66b-e81c1983b5a1.jpg Parate erguido con los pies al ancho de la cadera y las piernas casi rectas, manteniendo el tobillo firme pero elástico. Rebotá continuamente sobre la planta de ambos pies usando sobre todo los tobillos, con las rodillas apenas flexionadas como un resorte. Pasá el menor tiempo posible en el piso, rebotando rápido en cada contacto y manteniéndote erguido. Usá un pequeño impulso de brazos para el ritmo y mantené los saltos bajos y veloces. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0e221d11-7c55-471f-b66b-e81c1983b5a1.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/saltos-pogo-de-tobillo Pogo Hops https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0e221d11-7c55-471f-b66b-e81c1983b5a1.jpg Stand tall with your feet hip-width apart and your legs nearly straight, keeping a stiff but springy ankle. Bounce continuously off the balls of both feet using mostly your ankles, keeping your knees only slightly bent like a pogo stick. Spend as little time on the ground as possible, rebounding quickly with each contact while staying upright. Use a small arm swing for rhythm and keep your hops low and rapid. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0e221d11-7c55-471f-b66b-e81c1983b5a1.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/saltos-pogo-de-tobillo Saltos pogo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0e221d11-7c55-471f-b66b-e81c1983b5a1.jpg Fique em pé ereto com os pés na largura do quadril e as pernas quase retas, mantendo o tornozelo firme mas elástico. Salte continuamente na ponta dos dois pés usando principalmente os tornozelos, com os joelhos apenas levemente dobrados como uma mola. Passe o menor tempo possível no chão, voltando rápido a cada contato e mantendo-se ereto. Use um pequeno balanço de braços para o ritmo e mantenha os saltos baixos e rápidos. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0e221d11-7c55-471f-b66b-e81c1983b5a1.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/sentadilla-al-cajon-con-barra Sentadilla al cajón con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/437c289d-0c61-4ef3-a914-1d5cd2f965fa.jpg Colocá un cajón o banco detrás tuyo a una altura que deje los muslos al nivel o un poco por encima del paralelo al sentarte. Apoyá la barra sobre la parte alta de la espalda, sacala del soporte y parate sobre el cajón con los pies un poco más anchos que los hombros. Llevá la cadera atrás y sentate sobre el cajón de forma controlada, manteniendo las tibias verticales y el peso en los talones, y hacé una pausa breve sin relajarte. Empujá la cadera y los pies contra el piso para subir de forma explosiva, manteniendo el torso firme y erguido. https://storage.googleapis.com/kaizer-public-media/exercises/videos/437c289d-0c61-4ef3-a914-1d5cd2f965fa.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/sentadilla-al-cajon-con-barra Barbell Box Squat https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/437c289d-0c61-4ef3-a914-1d5cd2f965fa.jpg Set a box or bench behind you at a height that puts your thighs at or slightly above parallel when seated. Rack the barbell across your upper back, unrack, and stand over the box with feet a touch wider than shoulder width. Push your hips back and sit down onto the box under control, keeping your shins vertical and weight on your heels, then pause briefly without relaxing. Drive your hips and feet into the floor to stand explosively, maintaining a braced, upright torso. https://storage.googleapis.com/kaizer-public-media/exercises/videos/437c289d-0c61-4ef3-a914-1d5cd2f965fa.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/sentadilla-al-cajon-con-barra Agachamento na caixa com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/437c289d-0c61-4ef3-a914-1d5cd2f965fa.jpg Coloque uma caixa ou banco atrás de você a uma altura que deixe as coxas no nível ou um pouco acima do paralelo ao sentar. Apoie a barra sobre a parte alta das costas, tire-a do suporte e fique em pé sobre a caixa com os pés um pouco mais largos que os ombros. Empurre o quadril para trás e sente na caixa de forma controlada, mantendo as canelas verticais e o peso nos calcanhares, e faça uma pausa breve sem relaxar. Empurre o quadril e os pés contra o chão para subir de forma explosiva, mantendo o tronco firme e ereto. https://storage.googleapis.com/kaizer-public-media/exercises/videos/437c289d-0c61-4ef3-a914-1d5cd2f965fa.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/sentadilla-bulgara-con-barra Sentadilla búlgara con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/da518568-cd91-421c-aca3-5d106f5905a4.jpg Apoyá una barra sobre la parte alta de la espalda y apoyá el empeine del pie de atrás sobre un banco, con el pie de adelante plantado unos dos pasos hacia adelante. Activá el core y bajá derecho flexionando la rodilla de adelante hasta que el muslo quede más o menos paralelo al piso. Empujá con el talón de adelante para volver a subir, manteniendo el torso bastante erguido y la rodilla de adelante alineada con la punta del pie. Completá todas las repeticiones con una pierna antes de cambiar de lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/da518568-cd91-421c-aca3-5d106f5905a4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/sentadilla-bulgara-con-barra Barbell Bulgarian Split Squat https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/da518568-cd91-421c-aca3-5d106f5905a4.jpg Place a barbell across your upper back and rest the top of your rear foot on a bench behind you, with your front foot planted about two steps forward. Brace your core and lower straight down by bending your front knee until your front thigh is roughly parallel to the floor. Drive through your front heel to return to standing, keeping your torso fairly upright and the front knee tracking over your toes. Complete all reps on one leg before switching sides. https://storage.googleapis.com/kaizer-public-media/exercises/videos/da518568-cd91-421c-aca3-5d106f5905a4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/sentadilla-bulgara-con-barra Agachamento búlgaro com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/da518568-cd91-421c-aca3-5d106f5905a4.jpg Apoie uma barra sobre a parte alta das costas e apoie o peito do pé de trás sobre um banco, com o pé da frente plantado uns dois passos à frente. Ative o core e desça reto flexionando o joelho da frente até a coxa ficar mais ou menos paralela ao chão. Empurre com o calcanhar da frente para voltar a subir, mantendo o tronco bem ereto e o joelho da frente alinhado com a ponta do pé. Complete todas as repetições com uma perna antes de trocar de lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/da518568-cd91-421c-aca3-5d106f5905a4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/sentadilla-bulgara-con-mancuernas Sentadilla búlgara con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/333345d8-b41d-47cc-a8e6-09aab55dbba9.jpg Sujetá una mancuerna en cada mano y apoyá el pie trasero en un banco. Bajá la cadera flexionando la rodilla delantera hasta paralelo. Subí. Mantené el pecho erguido y el peso equilibrado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/333345d8-b41d-47cc-a8e6-09aab55dbba9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/sentadilla-bulgara-con-mancuernas Dumbbells Bulgarian Split Squat https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/333345d8-b41d-47cc-a8e6-09aab55dbba9.jpg Hold a dumbbell in each hand and place your back foot on a bench. Lower your hips, bending the front knee to parallel, then press back up. Keep your chest up and weight balanced. https://storage.googleapis.com/kaizer-public-media/exercises/videos/333345d8-b41d-47cc-a8e6-09aab55dbba9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/sentadilla-bulgara-con-mancuernas Agachamento búlgaro com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/333345d8-b41d-47cc-a8e6-09aab55dbba9.jpg Segure um halter em cada mão e apoie o pé de trás em um banco. Abaixe os quadris, dobrando o joelho da frente até ficar paralelo ao chão, e depois empurre para subir. Mantenha o peito aberto e o peso bem distribuído. https://storage.googleapis.com/kaizer-public-media/exercises/videos/333345d8-b41d-47cc-a8e6-09aab55dbba9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/sentadilla-bulgara-con-peso-corporal Sentadilla búlgara con peso corporal https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/585b5046-8b1f-443a-90b3-533136f5ba27.jpg Parate de espaldas a un banco y apoyá un pie en él. Bajá la cadera flexionando la rodilla delantera hasta que el muslo quede paralelo al piso. Subí a la posición inicial. Mantené el torso recto y la rodilla alineada. https://storage.googleapis.com/kaizer-public-media/exercises/videos/585b5046-8b1f-443a-90b3-533136f5ba27.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/sentadilla-bulgara-con-peso-corporal Bodyweight Bulgarian Split Squat https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/585b5046-8b1f-443a-90b3-533136f5ba27.jpg Stand with your back to a bench and place one foot on it. Lower your hips by bending the front knee until your thigh is parallel to the floor. Press back up to standing. Keep your torso upright and knee tracking forward. https://storage.googleapis.com/kaizer-public-media/exercises/videos/585b5046-8b1f-443a-90b3-533136f5ba27.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/sentadilla-bulgara-con-peso-corporal Agachamento búlgaro com peso corporal https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/585b5046-8b1f-443a-90b3-533136f5ba27.jpg Fique de costas para um banco e apoie um pé nele. Abaixe os quadris dobrando o joelho da frente até a coxa ficar paralela ao chão. Empurre para subir e ficar em pé. Mantenha o tronco ereto e o joelho avançando alinhado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/585b5046-8b1f-443a-90b3-533136f5ba27.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/sentadilla-con-banda-activacion Sentadilla con banda (activación) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/39e52e41-de58-4861-8bcc-39fd529c2eef.jpg Colocá una banda de resistencia justo por encima de las rodillas y parate con los pies al ancho de los hombros y las puntas levemente hacia afuera. Empujá las rodillas hacia afuera contra la banda mientras llevás la cadera atrás y abajo en una sentadilla, manteniendo el pecho arriba y los talones apoyados. Bajá hasta que los muslos queden más o menos paralelos al piso y después subí empujando con los talones mientras seguís presionando las rodillas hacia afuera. Usá la tensión de la banda para activar los glúteos y ordenar el recorrido de la rodilla antes del trabajo pesado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/39e52e41-de58-4861-8bcc-39fd529c2eef.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/sentadilla-con-banda-activacion Banded Bodyweight Squat https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/39e52e41-de58-4861-8bcc-39fd529c2eef.jpg Loop a resistance band just above your knees and stand with your feet shoulder-width apart, toes slightly turned out. Push your knees out against the band as you sit back and down into a squat, keeping your chest up and your heels planted. Descend until your thighs are roughly parallel to the floor, then drive back up through your heels while continuing to press the knees outward. Use the band tension to activate the glutes and groove proper knee tracking before heavier work. https://storage.googleapis.com/kaizer-public-media/exercises/videos/39e52e41-de58-4861-8bcc-39fd529c2eef.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/sentadilla-con-banda-activacion Agachamento com faixa (ativação) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/39e52e41-de58-4861-8bcc-39fd529c2eef.jpg Coloque uma faixa elástica logo acima dos joelhos e fique em pé com os pés na largura dos ombros e as pontas levemente para fora. Empurre os joelhos para fora contra a faixa enquanto leva o quadril para trás e para baixo em um agachamento, mantendo o peito erguido e os calcanhares apoiados. Desça até as coxas ficarem aproximadamente paralelas ao chão e depois suba empurrando pelos calcanhares enquanto continua pressionando os joelhos para fora. Use a tensão da faixa para ativar os glúteos e ordenar o trajeto do joelho antes do trabalho pesado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/39e52e41-de58-4861-8bcc-39fd529c2eef.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/sentadilla-con-barra-de-seguridad Sentadilla con barra de seguridad https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8e1b977a-98ce-48a4-be7d-bc045add6b74.jpg Colocá la barra de seguridad sobre la parte alta de la espalda, agarrando las manijas delanteras para que el yugo acolchado apoye sobre los trapecios y los hombros. Sacá la barra del soporte y dá un paso atrás con los pies al ancho de los hombros y las puntas levemente hacia afuera. Activá el abdomen y bajá llevando la cadera atrás y flexionando las rodillas hasta que los muslos queden al menos paralelos, peleando por mantener el pecho arriba contra la inclinación de la barra. Empujá con todo el pie para subir, manteniendo el torso erguido. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8e1b977a-98ce-48a4-be7d-bc045add6b74.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/sentadilla-con-barra-de-seguridad Safety Bar Squat https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8e1b977a-98ce-48a4-be7d-bc045add6b74.jpg Set the safety squat bar across your upper back, gripping the front handles so the padded yoke rests on your traps and shoulders. Unrack and step back with feet about shoulder width, toes slightly out. Brace your core and descend by pushing your hips back and bending the knees until your thighs reach at least parallel, fighting to keep your chest up against the bar's forward pull. Drive through your whole foot to stand, keeping a tall torso throughout. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8e1b977a-98ce-48a4-be7d-bc045add6b74.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/sentadilla-con-barra-de-seguridad Agachamento com barra de segurança https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8e1b977a-98ce-48a4-be7d-bc045add6b74.jpg Coloque a barra de segurança sobre a parte alta das costas, segurando as alças dianteiras para que o jugo acolchoado apoie sobre os trapézios e os ombros. Tire a barra do suporte e dê um passo para trás com os pés na largura dos ombros e as pontas levemente para fora. Contraia o abdômen e desça empurrando o quadril para trás e flexionando os joelhos até as coxas ficarem ao menos paralelas, lutando para manter o peito alto contra a inclinação da barra. Empurre com o pé inteiro para subir, mantendo o tronco ereto. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8e1b977a-98ce-48a4-be7d-bc045add6b74.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/sentadilla-con-cinturon-en-maquina Sentadilla con cinturón en máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5aea2603-7bb5-40ce-ae70-55f60486e719.jpg Subite a la plataforma de la máquina de belt squat y ajustá el cinturón de carga alrededor de la cadera para que el peso cuelgue entre las piernas. Poné los pies al ancho de los hombros con las puntas levemente hacia afuera y agarrate de los pasamanos para equilibrarte. Con el abdomen firme, flexioná cadera y rodillas para bajar hasta que los muslos queden al menos paralelos, manteniendo el pecho arriba y la espalda neutra. Empujá con los talones para volver a subir, apretando glúteos y cuádriceps arriba. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5aea2603-7bb5-40ce-ae70-55f60486e719.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/sentadilla-con-cinturon-en-maquina Belt Squat Machine https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5aea2603-7bb5-40ce-ae70-55f60486e719.jpg Step onto the platform of the belt squat machine and fasten the loading belt around your hips so the weight hangs between your legs. Set your feet shoulder-width apart with toes slightly turned out and grab the handrails for balance. Bracing your core, bend at the hips and knees to descend until your thighs reach at least parallel, keeping your chest up and back neutral. Drive through your heels to stand back up, squeezing your glutes and quads at the top. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5aea2603-7bb5-40ce-ae70-55f60486e719.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/sentadilla-con-cinturon-en-maquina Agachamento com cinturão na máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5aea2603-7bb5-40ce-ae70-55f60486e719.jpg Suba na plataforma da máquina de belt squat e prenda o cinturão de carga ao redor do quadril para que o peso fique pendurado entre as pernas. Posicione os pés na largura dos ombros com as pontas levemente para fora e segure os corrimãos para se equilibrar. Com o abdômen firme, flexione quadril e joelhos para descer até que as coxas fiquem pelo menos paralelas, mantendo o peito alto e as costas neutras. Empurre com os calcanhares para subir, contraindo glúteos e quadríceps no topo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5aea2603-7bb5-40ce-ae70-55f60486e719.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/sentadilla-cosaca Sentadilla cosaca https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7b10b8b2-6406-4a8a-b4ce-c78ad3e0bc08.jpg Parate con los pies bastante más anchos que los hombros y las puntas levemente hacia afuera, las manos juntas en el pecho para equilibrarte. Pasá el peso a una pierna y flexioná esa rodilla bien profundo, hundiendo la cadera hacia abajo y atrás mientras la otra pierna queda estirada con la punta del pie hacia arriba. Mantené el pecho arriba y el talón de la pierna que flexiona apoyado al llegar abajo, sintiendo el estiramiento en la cara interna del muslo de la pierna estirada. Empujá para volver al centro y pasá al otro lado, alternando o completando las reps por lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7b10b8b2-6406-4a8a-b4ce-c78ad3e0bc08.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/sentadilla-cosaca Cossack Squat https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7b10b8b2-6406-4a8a-b4ce-c78ad3e0bc08.jpg Stand with your feet much wider than shoulder-width and your toes turned slightly out, hands clasped at your chest for balance. Shift your weight onto one leg and bend that knee deeply, sinking your hips down and back while the other leg stays straight with its toes pointing up. Keep your chest up and the heel of the bending leg planted as you reach the bottom, feeling a stretch through the straight leg's inner thigh. Drive back up to the center and shift over to the other side, alternating or completing reps per side. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7b10b8b2-6406-4a8a-b4ce-c78ad3e0bc08.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/sentadilla-cosaca Agachamento cossaco https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7b10b8b2-6406-4a8a-b4ce-c78ad3e0bc08.jpg Fique em pé com os pés bem mais largos que os ombros e as pontas levemente para fora, as mãos juntas no peito para se equilibrar. Transfira o peso para uma perna e flexione esse joelho bem profundo, afundando o quadril para baixo e para trás enquanto a outra perna fica estendida com a ponta do pé para cima. Mantenha o peito alto e o calcanhar da perna que flexiona apoiado ao chegar embaixo, sentindo o alongamento na parte interna da coxa da perna estendida. Empurre para voltar ao centro e passe para o outro lado, alternando ou completando as repetições por lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7b10b8b2-6406-4a8a-b4ce-c78ad3e0bc08.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/sentadilla-cosaca-con-mancuerna Sentadilla cosaca con mancuerna https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8fdc3ade-1c7a-430d-a217-cd6dacfa19b3.jpg Parate con los pies bien separados, sosteniendo una mancuerna al pecho para contrabalancear. Pasá el peso a una pierna y sentate profundo de ese lado, manteniendo la otra pierna estirada con el pie apoyado o la punta arriba. Empujá con el talón de la pierna flexionada para volver al centro y repetí del otro lado. Esto desarrolla flexibilidad de aductores, fuerza unilateral y movilidad de cadera en un rango lateral profundo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8fdc3ade-1c7a-430d-a217-cd6dacfa19b3.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/sentadilla-cosaca-con-mancuerna Dumbbell Cossack Squat https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8fdc3ade-1c7a-430d-a217-cd6dacfa19b3.jpg Stand with your feet wide apart, holding a dumbbell at your chest for counterbalance. Shift your weight onto one leg and sit down deep on that side, keeping the other leg straight with its foot flat or toes up. Drive through the bent leg's heel to return to center, then repeat on the other side. This builds adductor flexibility, single-leg strength, and hip mobility through a deep lateral range. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8fdc3ade-1c7a-430d-a217-cd6dacfa19b3.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/sentadilla-cosaca-con-mancuerna Agachamento Cossaco com Halter https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8fdc3ade-1c7a-430d-a217-cd6dacfa19b3.jpg Fique de pé com os pés bem afastados, segurando um halter junto ao peito para equilíbrio. Transfira o peso para uma perna e agache profundo desse lado, mantendo a outra perna estendida com o pé apoiado ou a ponta para cima. Empurre com o calcanhar da perna flexionada para voltar ao centro e repita do outro lado. Isso desenvolve flexibilidade dos adutores, força unilateral e mobilidade de quadril em uma amplitude lateral profunda. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8fdc3ade-1c7a-430d-a217-cd6dacfa19b3.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/sentadilla-en-landmine Sentadilla en landmine https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/623c0d7f-126f-48cf-b821-000d2dfe5244.jpg Fijá un extremo de la barra en un soporte de landmine y agarrá el otro extremo a la altura del pecho con ambas manos, parado con los pies al ancho de los hombros. Activá el core y bajá en sentadilla llevando la cola hacia atrás y flexionando las rodillas, dejando que la barra haga un leve arco mientras bajás hasta que los muslos queden paralelos al piso. Empujá con los talones para volver a subir, manteniendo el pecho arriba y la barra cerca del cuerpo. El recorrido fijo de la barra la hace una sentadilla amigable para principiantes y para las rodillas, que trabaja mucho los cuádriceps. https://storage.googleapis.com/kaizer-public-media/exercises/videos/623c0d7f-126f-48cf-b821-000d2dfe5244.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/sentadilla-en-landmine Landmine Squat https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/623c0d7f-126f-48cf-b821-000d2dfe5244.jpg Anchor one end of a barbell in a landmine attachment and hold the other end at chest height with both hands, standing with feet shoulder-width apart. Brace your core and squat down by sitting back and bending your knees, letting the bar arc slightly as you descend until your thighs reach parallel. Drive through your heels to stand back up, keeping your chest tall and the bar close to your body. The fixed bar path makes this a beginner-friendly, knee-friendly squat that strongly engages the quads. https://storage.googleapis.com/kaizer-public-media/exercises/videos/623c0d7f-126f-48cf-b821-000d2dfe5244.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/sentadilla-en-landmine Agachamento landmine https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/623c0d7f-126f-48cf-b821-000d2dfe5244.jpg Fixe uma ponta da barra em um suporte de landmine e segure a outra ponta na altura do peito com as duas mãos, em pé com os pés na largura dos ombros. Ative o core e desça em agachamento jogando o quadril para trás e flexionando os joelhos, deixando a barra fazer um leve arco enquanto desce até as coxas ficarem paralelas ao chão. Empurre com os calcanhares para voltar a subir, mantendo o peito alto e a barra perto do corpo. O trajeto fixo da barra torna este um agachamento amigável para iniciantes e para os joelhos, que trabalha bastante os quadríceps. https://storage.googleapis.com/kaizer-public-media/exercises/videos/623c0d7f-126f-48cf-b821-000d2dfe5244.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/sentadilla-frontal-con-barra Sentadilla frontal con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/08b8110e-06ca-40ed-876c-307b45c880a7.jpg Sujetá la barra sobre los hombros al frente con los codos elevados. Bajá en sentadilla con el torso recto y el pecho erguido. Subí hasta quedar de pie. Mantené los codos arriba durante todo el ejercicio. https://storage.googleapis.com/kaizer-public-media/exercises/videos/08b8110e-06ca-40ed-876c-307b45c880a7.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/sentadilla-frontal-con-barra Barbell Front Squat https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/08b8110e-06ca-40ed-876c-307b45c880a7.jpg Hold a barbell across the front of your shoulders with elbows up. Squat down, keeping your torso upright and chest up. Drive back to standing. Maintain elbows high throughout the movement. https://storage.googleapis.com/kaizer-public-media/exercises/videos/08b8110e-06ca-40ed-876c-307b45c880a7.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/sentadilla-frontal-con-barra Agachamento frontal com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/08b8110e-06ca-40ed-876c-307b45c880a7.jpg Sustente uma barra na frente dos ombros com os cotovelos altos. Agache mantendo o tronco ereto e o peito aberto. Volte à posição em pé. Mantenha os cotovelos elevados durante todo o movimento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/08b8110e-06ca-40ed-876c-307b45c880a7.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/sentadilla-frontal-con-kettlebells Sentadilla frontal con kettlebells https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/86f4c7e8-0a95-4cfb-a384-cd222076fe9e.jpg Llevá dos kettlebells al front rack para que las pesas queden sobre la parte de atrás de los antebrazos, con los codos altos y las muñecas firmes. Acomodá los pies al ancho de los hombros y activá fuerte el core para mantener el torso erguido. Sentate entre las caderas, abriendo las rodillas y bajando a fondo, manteniendo los codos arriba para que la carga quede sobre el medio del pie. Subí empujando con los talones y terminá bien erguido con las pesas en el rack. https://storage.googleapis.com/kaizer-public-media/exercises/videos/86f4c7e8-0a95-4cfb-a384-cd222076fe9e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/sentadilla-frontal-con-kettlebells Kettlebell Front Rack Squat https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/86f4c7e8-0a95-4cfb-a384-cd222076fe9e.jpg Clean two kettlebells into the front rack so the bells rest on the backs of your forearms with your elbows high and wrists stacked. Set your feet shoulder-width apart and brace your core hard to keep the torso upright. Sit down between your hips, driving your knees out and reaching full depth while keeping your elbows up so the load stays over your midfoot. Stand back up by pushing through your heels and finish tall with the bells still racked. https://storage.googleapis.com/kaizer-public-media/exercises/videos/86f4c7e8-0a95-4cfb-a384-cd222076fe9e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/sentadilla-frontal-con-kettlebells Agachamento frontal com kettlebells https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/86f4c7e8-0a95-4cfb-a384-cd222076fe9e.jpg Leve dois kettlebells para o front rack de modo que os pesos fiquem sobre a parte de trás dos antebraços, com os cotovelos altos e os punhos firmes. Posicione os pés na largura dos ombros e contraia bem o core para manter o tronco ereto. Sente entre os quadris, abrindo os joelhos e descendo profundamente, mantendo os cotovelos altos para a carga ficar sobre o meio do pé. Suba empurrando pelos calcanhares e termine ereto com os pesos ainda no rack. https://storage.googleapis.com/kaizer-public-media/exercises/videos/86f4c7e8-0a95-4cfb-a384-cd222076fe9e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/sentadilla-goblet-con-kettlebell Sentadilla goblet con kettlebell https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f1b93322-5906-447b-97fc-bb00e6b2767b.jpg Parate con los pies un poco más anchos que los hombros y sostené una kettlebell vertical contra el pecho, agarrando los cuernos con las dos manos. Activá el core y mantené el pecho erguido mientras llevás la cadera hacia atrás y abajo, abriendo las rodillas y bajando hasta que la cadera pase la línea de la rodilla. Mantené los talones apoyados y los codos por dentro de las rodillas en toda la bajada. Empujá con todo el pie para subir y apretá los glúteos arriba. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f1b93322-5906-447b-97fc-bb00e6b2767b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/sentadilla-goblet-con-kettlebell Kettlebell Goblet Squat https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f1b93322-5906-447b-97fc-bb00e6b2767b.jpg Stand with your feet slightly wider than shoulder-width and hold a kettlebell vertically against your chest, cupping the horns with both hands. Brace your core and keep your chest tall as you sit back and down, driving your knees out and reaching depth where your hip crease passes your knees. Keep your heels planted and your elbows tracking inside your knees throughout the descent. Drive through your whole foot to stand back up, squeezing your glutes at the top. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f1b93322-5906-447b-97fc-bb00e6b2767b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/sentadilla-goblet-con-kettlebell Agachamento Goblet com kettlebell https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f1b93322-5906-447b-97fc-bb00e6b2767b.jpg Fique em pé com os pés um pouco mais largos que os ombros e segure um kettlebell na vertical contra o peito, segurando as alças com as duas mãos. Contraia o core e mantenha o peito erguido enquanto leva o quadril para trás e para baixo, abrindo os joelhos e descendo até o quadril passar a linha do joelho. Mantenha os calcanhares no chão e os cotovelos por dentro dos joelhos durante a descida. Empurre com o pé inteiro para subir e aperte os glúteos no topo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f1b93322-5906-447b-97fc-bb00e6b2767b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/sentadilla-goblet-con-mancuerna Sentadilla goblet con mancuerna https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/4003cb27-8ffc-4e6b-a801-56e81c21a170.jpg Sujetá una mancuerna vertical con ambas manos frente al pecho. Bajá en sentadilla con el pecho erguido y los codos dentro de las rodillas. Subí empujando con los talones. Hacé el movimiento controlado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/4003cb27-8ffc-4e6b-a801-56e81c21a170.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/sentadilla-goblet-con-mancuerna Goblet Squat https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/4003cb27-8ffc-4e6b-a801-56e81c21a170.jpg Hold a dumbbell vertically at your chest with both hands. Squat down, keeping your chest up and elbows inside your knees. Stand up, pressing through your heels. Move in a slow, controlled manner. https://storage.googleapis.com/kaizer-public-media/exercises/videos/4003cb27-8ffc-4e6b-a801-56e81c21a170.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/sentadilla-goblet-con-mancuerna Agachamento goblet https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/4003cb27-8ffc-4e6b-a801-56e81c21a170.jpg Segure um halter na vertical junto ao peito com as duas mãos. Agache mantendo o peito aberto e os cotovelos por dentro dos joelhos. Suba empurrando pelos calcanhares. Execute de forma lenta e controlada. https://storage.googleapis.com/kaizer-public-media/exercises/videos/4003cb27-8ffc-4e6b-a801-56e81c21a170.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/sentadilla-goblet-sumo Sentadilla goblet sumo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/58f11c49-b4de-4b48-b2b2-15141f007a06.jpg Sostené una mancuerna o kettlebell en vertical contra el pecho, con las dos manos copando la parte de arriba. Posición amplia, con los pies apuntando entre 30 y 45 grados hacia afuera. Bajá derecho entre las rodillas, manteniendo el pecho arriba y las rodillas alineadas con los dedos. Bajá hasta que los muslos pasen la paralela y subí empujando contra el piso. La apertura amplia carga más aductores y glúteo interno que la goblet común. https://storage.googleapis.com/kaizer-public-media/exercises/videos/58f11c49-b4de-4b48-b2b2-15141f007a06.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/sentadilla-goblet-sumo Sumo Goblet Squat https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/58f11c49-b4de-4b48-b2b2-15141f007a06.jpg Hold a single dumbbell or kettlebell vertically against your chest with both hands cupping the top. Take a wide stance with toes pointed out about 30-45 degrees. Sit straight down between your knees, keeping the chest up and knees tracking over the toes. Descend until your thighs are below parallel and stand back up by driving the floor away. The wider stance biases the adductors and inner glutes more than a regular goblet squat. https://storage.googleapis.com/kaizer-public-media/exercises/videos/58f11c49-b4de-4b48-b2b2-15141f007a06.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/sentadilla-goblet-sumo Agachamento goblet sumô https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/58f11c49-b4de-4b48-b2b2-15141f007a06.jpg Segure um halter ou kettlebell na vertical contra o peito, com as duas mãos formando concha na parte de cima. Adote uma base ampla com os pés apontando 30 a 45 graus para fora. Desça reto entre os joelhos mantendo o peito erguido e os joelhos alinhados com os dedos dos pés. Desça até as coxas passarem da paralela e suba empurrando o chão. A base ampla recruta mais adutores e glúteo interno do que o goblet padrão. https://storage.googleapis.com/kaizer-public-media/exercises/videos/58f11c49-b4de-4b48-b2b2-15141f007a06.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/sentadilla-hack Sentadilla hack https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9a5497aa-71f3-473e-8452-0fc0f2ef9895.jpg Ubicate en la hack squat con hombros y espalda apoyados. Parate con pies al ancho de hombros. Bajá flexionando las rodillas y subí empujando hasta volver al inicio. Mantené los pies apoyados y el core firme. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9a5497aa-71f3-473e-8452-0fc0f2ef9895.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/sentadilla-hack Hack Squat https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9a5497aa-71f3-473e-8452-0fc0f2ef9895.jpg Position yourself in the hack squat machine with shoulders and back against the pads. Stand with feet shoulder-width apart. Lower your body by bending your knees, then press back up to the start. Keep your feet flat and core tight. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9a5497aa-71f3-473e-8452-0fc0f2ef9895.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/sentadilla-hack Agachamento hack https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/9a5497aa-71f3-473e-8452-0fc0f2ef9895.jpg Posicione-se na máquina de hack squat com os ombros e as costas apoiados nas almofadas. Fique com os pés na largura dos ombros. Desça dobrando os joelhos e depois empurre para cima até a posição inicial. Mantenha os pés totalmente apoiados e o core firme. https://storage.googleapis.com/kaizer-public-media/exercises/videos/9a5497aa-71f3-473e-8452-0fc0f2ef9895.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/sentadilla-isometrica-en-pared Sentadilla isométrica en pared https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/de05b269-f319-45dd-b060-35ef74d10658.jpg Apoyá la espalda contra la pared y bajá hasta que las rodillas formen 90°. Sostené la posición con el core activo y los muslos paralelos al suelo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/de05b269-f319-45dd-b060-35ef74d10658.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/sentadilla-isometrica-en-pared Wall Sit https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/de05b269-f319-45dd-b060-35ef74d10658.jpg Lean your back against a wall and slide down until your knees are at 90°. Hold this position, keeping your core tight and thighs parallel to the floor. https://storage.googleapis.com/kaizer-public-media/exercises/videos/de05b269-f319-45dd-b060-35ef74d10658.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/sentadilla-isometrica-en-pared Cadeira na parede https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/de05b269-f319-45dd-b060-35ef74d10658.jpg Encoste as costas na parede e deslize para baixo até os joelhos ficarem a 90 graus. Segure a posição, mantendo o core firme e as coxas paralelas ao chão. https://storage.googleapis.com/kaizer-public-media/exercises/videos/de05b269-f319-45dd-b060-35ef74d10658.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/sentadilla-pendular Sentadilla pendular https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3314168f-8168-4cea-8a9c-b21352121caf.jpg Subite a la plataforma de una máquina de sentadilla pendular con los hombros bajo las almohadillas y la espalda contra el respaldo. Apoyá los pies al ancho de hombros en la plataforma y destrabá la máquina. Bajá flexionando rodillas y caderas mientras la plataforma describe su arco hacia abajo, llegando tan profundo como te resulte cómodo, y después empujá con los pies para extender de nuevo. El recorrido pendular mantiene tensión constante en los cuádriceps y sostiene la columna todo el tiempo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3314168f-8168-4cea-8a9c-b21352121caf.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/sentadilla-pendular Pendulum Squat https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3314168f-8168-4cea-8a9c-b21352121caf.jpg Step onto the platform of a pendulum squat machine with your shoulders under the pads and your back against the support. Place your feet shoulder-width on the platform and unlock the machine. Descend by bending your knees and hips as the platform swings down in its arc, going as deep as comfortable, then drive through your feet to extend back up. The pendulum path keeps constant tension on the quads and supports your spine throughout. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3314168f-8168-4cea-8a9c-b21352121caf.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/sentadilla-pendular Agachamento Pendular https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3314168f-8168-4cea-8a9c-b21352121caf.jpg Suba na plataforma de uma máquina de agachamento pendular com os ombros sob as almofadas e as costas contra o apoio. Posicione os pés na largura dos ombros na plataforma e destrave a máquina. Desça flexionando joelhos e quadris enquanto a plataforma descreve seu arco para baixo, indo tão fundo quanto for confortável, e depois empurre com os pés para estender novamente. O trajeto pendular mantém tensão constante nos quadríceps e sustenta a coluna o tempo todo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3314168f-8168-4cea-8a9c-b21352121caf.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/sentadilla-pistol Sentadilla pistol https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/21335346-438c-494c-ac30-de1bc2718f1c.jpg Parate sobre una pierna con la otra extendida hacia adelante y los brazos al frente para equilibrarte. Flexioná despacio la rodilla de apoyo y bajá la cadera hacia atrás hasta que el glúteo casi toque el talón, manteniendo la pierna libre en el aire. Empujá con todo el pie para subir sin que se levante el talón ni se hunda la rodilla hacia adentro. Mantené el pecho erguido y controlá la bajada para llegar a profundidad completa. https://storage.googleapis.com/kaizer-public-media/exercises/videos/21335346-438c-494c-ac30-de1bc2718f1c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/sentadilla-pistol Pistol Squat https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/21335346-438c-494c-ac30-de1bc2718f1c.jpg Stand on one leg with the other leg extended straight out in front of you and arms reaching forward for balance. Slowly bend the standing knee and sit your hips down and back until your glute nearly touches your heel, keeping the free leg off the ground. Drive through the full foot to stand back up without letting the heel lift or the knee cave inward. Maintain an upright chest and control the descent for full depth. https://storage.googleapis.com/kaizer-public-media/exercises/videos/21335346-438c-494c-ac30-de1bc2718f1c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/sentadilla-pistol Agachamento pistol https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/21335346-438c-494c-ac30-de1bc2718f1c.jpg Fique sobre uma perna com a outra estendida à frente e os braços para frente para equilibrar. Dobre devagar o joelho de apoio e leve o quadril para trás e para baixo até o glúteo quase tocar o calcanhar, mantendo a perna livre no ar. Empurre com todo o pé para subir sem levantar o calcanhar nem deixar o joelho cair para dentro. Mantenha o peito ereto e controle a descida para alcançar profundidade total. https://storage.googleapis.com/kaizer-public-media/exercises/videos/21335346-438c-494c-ac30-de1bc2718f1c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/sentadilla-pistol-en-trx Sentadilla pistol en TRX https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f42e2e80-efb6-4426-bc90-4b2b49527e32.jpg Parate de frente al anclaje agarrando las dos manijas con los brazos extendidos como apoyo. Levantá una pierna estirada hacia adelante y bajá despacio en una sentadilla a una pierna sobre la pierna de apoyo, usando las cintas para controlar el equilibrio y la profundidad. Empujá con el talón de la pierna que trabaja para volver a subir manteniendo la pierna elevada sin tocar el piso. Las cintas asisten tu estabilidad para entrenar el exigente patrón a una pierna con un rango completo y controlado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f42e2e80-efb6-4426-bc90-4b2b49527e32.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/sentadilla-pistol-en-trx TRX Pistol Squat https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f42e2e80-efb6-4426-bc90-4b2b49527e32.jpg Stand facing the anchor holding both handles with arms extended for support. Lift one leg straight out in front of you and slowly lower into a single-leg squat on the standing leg, using the straps to help control your balance and depth. Drive through the heel of the working leg to stand back up while keeping the raised leg off the floor. The straps assist your stability so you can train the demanding single-leg pattern with a controlled, full range of motion. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f42e2e80-efb6-4426-bc90-4b2b49527e32.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/sentadilla-pistol-en-trx Agachamento pistol no TRX https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f42e2e80-efb6-4426-bc90-4b2b49527e32.jpg Fique de frente para a ancoragem segurando as duas alças com os braços estendidos como apoio. Levante uma perna esticada à frente e desça lentamente em um agachamento unilateral sobre a perna de apoio, usando as fitas para controlar o equilíbrio e a profundidade. Empurre pelo calcanhar da perna que trabalha para subir mantendo a perna elevada sem tocar o chão. As fitas auxiliam a estabilidade para treinar o exigente padrão unilateral com amplitude completa e controlada. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f42e2e80-efb6-4426-bc90-4b2b49527e32.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/sentadilla-profunda-sostenida Sentadilla profunda sostenida https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/abe5e463-c32e-4ecd-825d-520ec4ed2528.jpg Parate con los pies un poco más anchos que los hombros y las puntas apenas hacia afuera. Bajá la cadera en línea recta hacia la sentadilla más profunda que puedas controlar, manteniendo los talones apoyados y el pecho erguido. Usá los codos para empujar suavemente las rodillas hacia afuera, abriendo las caderas y los tobillos mientras sostenés la posición baja. Respirá profundo y mantenete relajado, dejando que el cuerpo se acomode en el estiramiento de los aductores, las caderas y los tobillos. https://storage.googleapis.com/kaizer-public-media/exercises/videos/abe5e463-c32e-4ecd-825d-520ec4ed2528.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/sentadilla-profunda-sostenida Deep Squat Hold https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/abe5e463-c32e-4ecd-825d-520ec4ed2528.jpg Stand with your feet a little wider than shoulder width and your toes turned slightly out. Sit your hips straight down into the deepest squat you can control, keeping your heels flat and your chest tall. Use your elbows to gently push your knees outward, opening through the hips and ankles while you hold the bottom position. Breathe deeply and stay relaxed, letting your body settle into the stretch through the adductors, hips, and ankles. https://storage.googleapis.com/kaizer-public-media/exercises/videos/abe5e463-c32e-4ecd-825d-520ec4ed2528.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/sentadilla-profunda-sostenida Agachamento profundo sustentado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/abe5e463-c32e-4ecd-825d-520ec4ed2528.jpg Fique em pé com os pés um pouco mais largos que os ombros e as pontas levemente para fora. Desça o quadril em linha reta até o agachamento mais profundo que conseguir controlar, mantendo os calcanhares apoiados e o peito ereto. Use os cotovelos para empurrar suavemente os joelhos para fora, abrindo o quadril e os tornozelos enquanto sustenta a posição baixa. Respire fundo e mantenha-se relaxado, deixando o corpo se acomodar no alongamento dos adutores, quadris e tornozelos. https://storage.googleapis.com/kaizer-public-media/exercises/videos/abe5e463-c32e-4ecd-825d-520ec4ed2528.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/sentadilla-shrimp Sentadilla shrimp https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/91ef452a-4a09-47c2-bea0-99ebc57862e2.jpg Parate sobre una pierna y flexioná la otra rodilla hacia atrás, agarrando ese pie con la mano del mismo lado cerca del glúteo. Hacé la sentadilla sobre la pierna de apoyo, bajando hasta que la rodilla de atrás toque suavemente el piso mientras mantenés el torso erguido. Empujá con el pie de apoyo para subir sin soltar el pie que sostenés ni perder el equilibrio. Mantené el core firme y la rodilla que trabaja alineada sobre los dedos del pie. https://storage.googleapis.com/kaizer-public-media/exercises/videos/91ef452a-4a09-47c2-bea0-99ebc57862e2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/sentadilla-shrimp Shrimp Squat https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/91ef452a-4a09-47c2-bea0-99ebc57862e2.jpg Stand on one leg and bend the other knee behind you, grabbing that foot with the same-side hand near your glute. Squat down on the standing leg, lowering until the rear knee lightly taps the floor while keeping your torso upright. Drive through the standing foot to rise back up without releasing the held foot or losing balance. Keep your core tight and the working knee tracking over the toes throughout. https://storage.googleapis.com/kaizer-public-media/exercises/videos/91ef452a-4a09-47c2-bea0-99ebc57862e2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/sentadilla-shrimp Agachamento shrimp https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/91ef452a-4a09-47c2-bea0-99ebc57862e2.jpg Fique sobre uma perna e dobre o outro joelho para trás, segurando esse pé com a mão do mesmo lado perto do glúteo. Agache sobre a perna de apoio, descendo até o joelho de trás tocar levemente o chão enquanto mantém o tronco ereto. Empurre com o pé de apoio para subir sem soltar o pé que segura nem perder o equilíbrio. Mantenha o core firme e o joelho que trabalha alinhado sobre os dedos do pé. https://storage.googleapis.com/kaizer-public-media/exercises/videos/91ef452a-4a09-47c2-bea0-99ebc57862e2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/sentadilla-sissy Sentadilla sissy https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/01ba9c43-48c0-4bef-ba1d-67670c1a6900.jpg Parate erguido, subí a puntas de pie e inclináte hacia atrás flexionando las rodillas. Bajá hasta sentir el estiramiento en los cuádriceps y subí. Mantené el torso recto en todo momento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/01ba9c43-48c0-4bef-ba1d-67670c1a6900.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/sentadilla-sissy Sissy Squats https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/01ba9c43-48c0-4bef-ba1d-67670c1a6900.jpg Stand tall, rise onto your toes, and lean back as you bend your knees. Lower your body until you feel a stretch in your quads, then return to standing. Keep your torso straight throughout. https://storage.googleapis.com/kaizer-public-media/exercises/videos/01ba9c43-48c0-4bef-ba1d-67670c1a6900.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/sentadilla-sissy Agachamento sissy https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/01ba9c43-48c0-4bef-ba1d-67670c1a6900.jpg Fique ereto, eleve os calcanhares e incline o corpo para trás enquanto dobra os joelhos. Desça até sentir alongar o quadríceps e depois volte a ficar em pé. Mantenha o tronco reto durante toda a execução. https://storage.googleapis.com/kaizer-public-media/exercises/videos/01ba9c43-48c0-4bef-ba1d-67670c1a6900.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/sentadilla-sissy-con-cinturon Sentadilla sissy con cinturón https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c2abf280-e86a-4310-b538-94bb6b4505ec.jpg Colgá un disco de un cinturón de lastre en la cadera y parate con los pies al ancho de la cadera, agarrándote de un soporte para equilibrarte si hace falta. Subí sobre las puntas de los pies e inclinás el torso hacia atrás mientras flexionás las rodillas, dejando que avancen por encima de las puntas. Bajá hasta que los muslos y el torso formen casi una línea recta y sientas un estiramiento profundo del cuádriceps, después empujá con la parte delantera de los pies para volver arriba. Mantené la cadera extendida todo el tiempo para que el movimiento se concentre en el cuádriceps. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c2abf280-e86a-4310-b538-94bb6b4505ec.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/sentadilla-sissy-con-cinturon Belt Sissy Squat https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c2abf280-e86a-4310-b538-94bb6b4505ec.jpg Hang a plate from a dip belt around your hips and stand with your feet hip-width, holding a support for balance if needed. Rise onto the balls of your feet and lean your torso back as you bend your knees, letting them travel forward over your toes. Lower until your thighs and torso form a near-straight line and you feel a deep quad stretch, then drive through the front of your feet to return to the top. Keep your hips extended throughout so the movement stays focused on the quads. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c2abf280-e86a-4310-b538-94bb6b4505ec.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/sentadilla-sissy-con-cinturon Agachamento sissy com cinto https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c2abf280-e86a-4310-b538-94bb6b4505ec.jpg Pendure uma anilha em um cinto de lastre no quadril e fique em pé com os pés na largura do quadril, segurando um apoio para o equilíbrio se precisar. Suba na ponta dos pés e incline o tronco para trás enquanto flexiona os joelhos, deixando que avancem por cima dos dedos dos pés. Desça até que as coxas e o tronco formem quase uma linha reta e você sinta um alongamento profundo do quadríceps, depois empurre com a parte da frente dos pés para voltar ao topo. Mantenha o quadril estendido o tempo todo para que o movimento fique focado no quadríceps. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c2abf280-e86a-4310-b538-94bb6b4505ec.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/sentadilla-trasera-explosiva-con-barra Sentadilla trasera explosiva con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/33f514df-8a28-4c64-9b2f-a17e14dce6fa.jpg Colocá una barra sobre la parte alta de la espalda y parate con los pies al ancho de hombros. Bajá en sentadilla y subí de forma explosiva extendiendo caderas y rodillas. Aterrizá suave y reiniciá cada repetición. Mantené el core activo todo el tiempo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/33f514df-8a28-4c64-9b2f-a17e14dce6fa.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/sentadilla-trasera-explosiva-con-barra Back Squat Explosive https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/33f514df-8a28-4c64-9b2f-a17e14dce6fa.jpg Set a barbell across your upper back and stand with feet shoulder-width apart. Squat down and then explode upward as fast as possible, fully extending your hips and knees. Land softly and reset for each rep. Keep your core engaged throughout. https://storage.googleapis.com/kaizer-public-media/exercises/videos/33f514df-8a28-4c64-9b2f-a17e14dce6fa.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/sentadilla-trasera-explosiva-con-barra Agachamento com barra explosivo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/33f514df-8a28-4c64-9b2f-a17e14dce6fa.jpg Posicione uma barra sobre a parte superior das costas e fique com os pés na largura dos ombros. Agache e então suba de forma explosiva o mais rápido possível, estendendo totalmente quadris e joelhos. Aterre suavemente e reinicie a cada repetição. Mantenha o core ativado o tempo todo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/33f514df-8a28-4c64-9b2f-a17e14dce6fa.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/sentadilla-zercher Sentadilla zercher https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3132740b-9531-4267-b5bd-82dc2192d054.jpg Apoyá una barra en el hueco de los codos, juntando las manos delante del pecho y manteniendo la barra pegada al cuerpo. Parate con los pies al ancho de los hombros, activá fuerte el core y bajá en sentadilla llevando la cola hacia atrás y flexionando las rodillas, manteniendo los codos arriba y el torso erguido. Bajá hasta que los muslos queden al menos paralelos al piso y después empujá con los talones para volver a subir. La posición con peso adelante exige un tronco bien erguido y mucho trabajo de core. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3132740b-9531-4267-b5bd-82dc2192d054.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/sentadilla-zercher Zercher Squat https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3132740b-9531-4267-b5bd-82dc2192d054.jpg Cradle a barbell in the crooks of your elbows, holding your hands together in front of your chest with the bar held tight to your body. Stand with feet shoulder-width apart, brace your core hard, and squat down by sitting back and bending your knees while keeping your elbows up and torso upright. Descend until your thighs reach at least parallel, then drive through your heels to stand back up. The front-loaded position demands a strong upright trunk and heavy core engagement throughout. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3132740b-9531-4267-b5bd-82dc2192d054.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/sentadilla-zercher Agachamento zercher https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/3132740b-9531-4267-b5bd-82dc2192d054.jpg Apoie uma barra na dobra dos cotovelos, juntando as mãos à frente do peito e mantendo a barra colada ao corpo. Fique com os pés na largura dos ombros, ative forte o core e desça em agachamento jogando o quadril para trás e flexionando os joelhos, mantendo os cotovelos elevados e o tronco ereto. Desça até as coxas ficarem ao menos paralelas ao chão e depois empurre com os calcanhares para voltar a subir. A posição com peso à frente exige um tronco bem ereto e muito trabalho de core. https://storage.googleapis.com/kaizer-public-media/exercises/videos/3132740b-9531-4267-b5bd-82dc2192d054.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/sentadillas-con-barra Sentadillas con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/af0eb102-8b98-4559-81cb-2c498e94ff0a.jpg Colocá una barra sobre la parte alta de la espalda, pies al ancho de hombros. Bajá en sentadilla hasta que los muslos estén paralelos o más abajo. Empujá con los talones para subir. Mantené el pecho erguido y el core firme. https://storage.googleapis.com/kaizer-public-media/exercises/videos/af0eb102-8b98-4559-81cb-2c498e94ff0a.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/sentadillas-con-barra Back Squats https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/af0eb102-8b98-4559-81cb-2c498e94ff0a.jpg Rest a barbell across your upper back, stand with feet shoulder-width apart. Squat down by bending your hips and knees until thighs are parallel or lower. Press through your heels to stand back up. Keep your chest up and core engaged. https://storage.googleapis.com/kaizer-public-media/exercises/videos/af0eb102-8b98-4559-81cb-2c498e94ff0a.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/sentadillas-con-barra Agachamento com barra nas costas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/af0eb102-8b98-4559-81cb-2c498e94ff0a.jpg Apoie a barra na parte superior das costas e fique com os pés na largura dos ombros. Agache dobrando quadril e joelhos até as coxas ficarem paralelas ao chão ou mais baixo. Empurre pelos calcanhares para voltar a ficar em pé. Mantenha o peito aberto e o core ativo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/af0eb102-8b98-4559-81cb-2c498e94ff0a.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/sentadillas-con-mancuernas Sentadillas con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2227d34d-c7a6-44f4-b88c-8ea5ce182fe3.jpg Sujetá una mancuerna en cada mano a los costados o sobre los hombros. Bajá en sentadilla apoyando el peso en los talones. Subí hasta quedar de pie. Mantené la espalda recta y no dejes que las rodillas se junten. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2227d34d-c7a6-44f4-b88c-8ea5ce182fe3.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/sentadillas-con-mancuernas Dumbbells Squats https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2227d34d-c7a6-44f4-b88c-8ea5ce182fe3.jpg Hold a dumbbell in each hand at your sides or at your shoulders. Squat down, keeping your weight on your heels. Press back up to standing. Maintain a straight back and avoid letting your knees collapse inward. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2227d34d-c7a6-44f4-b88c-8ea5ce182fe3.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/sentadillas-con-mancuernas Agachamento com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2227d34d-c7a6-44f4-b88c-8ea5ce182fe3.jpg Segure um halter em cada mão ao lado do corpo ou na altura dos ombros. Agache mantendo o peso nos calcanhares. Empurre para cima para ficar em pé. Mantenha as costas retas e evite deixar os joelhos entrarem para dentro. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2227d34d-c7a6-44f4-b88c-8ea5ce182fe3.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/sentadillas-con-peso-corporal Sentadillas con peso corporal https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ef88a0da-718b-4e8b-acee-af88e219e2e2.jpg Parate con pies al ancho de hombros. Bajá flexionando rodillas y caderas como si te sentaras en una silla. Llegá lo más abajo que puedas y subí. Mantené la espalda recta y el core firme. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ef88a0da-718b-4e8b-acee-af88e219e2e2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/sentadillas-con-peso-corporal Bodyweight Squats https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ef88a0da-718b-4e8b-acee-af88e219e2e2.jpg Stand with feet shoulder-width apart. Lower your body by bending your knees and hips as if sitting back in a chair. Go as low as comfortable, then press up to stand. Keep your back straight and core tight. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ef88a0da-718b-4e8b-acee-af88e219e2e2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/sentadillas-con-peso-corporal Agachamento com peso corporal https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ef88a0da-718b-4e8b-acee-af88e219e2e2.jpg Fique em pé com os pés na largura dos ombros. Abaixe o corpo dobrando joelhos e quadris como se fosse sentar em uma cadeira. Desça até onde for confortável e depois empurre para cima para ficar em pé. Mantenha as costas retas e o core firme. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ef88a0da-718b-4e8b-acee-af88e219e2e2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/sentadillas-en-smith Sentadillas en Smith https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1e95fbf9-29e7-4eab-98e0-700f3bcbb47e.jpg Colocá la barra de la Smith sobre la parte alta de los trapecios y parate con los pies al ancho de hombros, puntas ligeramente abiertas. Desbloqueá la barra y activá el core. Con el pecho erguido y la espalda neutra, flexioná caderas y rodillas hasta que los muslos queden, como mínimo, paralelos al piso. Empujá parejo con los talones—sin que se despeguen— para extender caderas y rodillas y volver a la posición inicial. Mantené siempre las rodillas alineadas con las puntas de los pies y la barra sobre la mitad del pie. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1e95fbf9-29e7-4eab-98e0-700f3bcbb47e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/sentadillas-en-smith Smitch Machine Squats https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1e95fbf9-29e7-4eab-98e0-700f3bcbb47e.jpg Position the bar across your upper traps in the Smith machine and stand with feet shoulder-width apart, toes slightly turned out. Unlock the bar and brace your core. Keeping your chest up and back neutral, bend your hips and knees to descend until your thighs are at least parallel to the floor. Drive evenly through your heels—without letting them lift— to extend hips and knees and return to standing. Throughout the rep, keep your knees tracking over your toes and the bar in line with the mid-foot. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1e95fbf9-29e7-4eab-98e0-700f3bcbb47e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/sentadillas-en-smith Agachamento na Máquina Smith https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1e95fbf9-29e7-4eab-98e0-700f3bcbb47e.jpg Posicione a barra sobre a parte superior do trapézio na máquina Smith e fique em pé com os pés na largura dos ombros, pontas levemente para fora. Destrave a barra e contraia o core. Mantendo o peito alto e as costas neutras, flexione quadris e joelhos para descer até que as coxas fiquem pelo menos paralelas ao chão. Empurre de forma uniforme pelos calcanhares — sem deixá-los levantar — para estender quadris e joelhos e voltar à posição em pé. Durante toda a repetição, mantenha os joelhos alinhados com as pontas dos pés e a barra alinhada com o meio do pé. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1e95fbf9-29e7-4eab-98e0-700f3bcbb47e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/sillon-de-cuadriceps-unilateral Sillón de cuádriceps unilateral https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/6f708994-55ca-4dbb-a04a-383d0c16d5d2.jpg Sentate en el sillón de cuádriceps, ajustá el respaldo para que la rodilla quede alineada con el pivote de la máquina y apoyá una sola tibia detrás del rodillo. Agarrá los manijones laterales, contraé el abdomen y extendé la pierna cargada hasta estirarla, apretando el cuádriceps arriba. Bajá lento controlando hasta la posición inicial sin dejar que las pesas descansen. Hacé todas las reps de un lado antes de cambiar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/6f708994-55ca-4dbb-a04a-383d0c16d5d2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/sillon-de-cuadriceps-unilateral Single Leg Extension https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/6f708994-55ca-4dbb-a04a-383d0c16d5d2.jpg Sit on the leg extension machine, adjust the back pad so your knees align with the machine's pivot, and place only one shin behind the roller pad. Grip the side handles, brace your core, and extend the loaded leg until it is straight, squeezing the quad at the top. Lower slowly under control to the start position without letting the stack rest. Complete all reps on one side before switching. https://storage.googleapis.com/kaizer-public-media/exercises/videos/6f708994-55ca-4dbb-a04a-383d0c16d5d2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/sillon-de-cuadriceps-unilateral Cadeira extensora unilateral https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/6f708994-55ca-4dbb-a04a-383d0c16d5d2.jpg Sente-se na cadeira extensora, ajuste o encosto para que o joelho fique alinhado com o pivô da máquina e apoie apenas uma canela atrás do rolo. Segure os apoios laterais, contraia o core e estenda a perna carregada até esticá-la, contraindo o quadríceps no topo. Desça lentamente, controlando até a posição inicial sem deixar as anilhas descansarem. Faça todas as repetições de um lado antes de trocar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/6f708994-55ca-4dbb-a04a-383d0c16d5d2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/snatch-con-mancuerna Snatch con mancuerna https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c6d3fc2f-be14-453d-88ed-d9aa26d854b9.jpg Parate con los pies al ancho de hombros y una sola mancuerna en el piso entre los pies, hacé una bisagra de cadera con la espalda recta y agarrala con una mano. Extendé de forma explosiva caderas, rodillas y tobillos para impulsar la mancuerna hacia arriba pegada al cuerpo en un solo tirón fluido. Mientras sube, empujá la mano hacia arriba y rotá debajo, recibiendo la mancuerna bloqueada por encima de la cabeza con el brazo recto. Parate erguido para terminar, después bajá de forma controlada y repetí las repeticiones indicadas antes de cambiar de lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c6d3fc2f-be14-453d-88ed-d9aa26d854b9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/snatch-con-mancuerna Dumbbell Snatch https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c6d3fc2f-be14-453d-88ed-d9aa26d854b9.jpg Stand with feet shoulder-width and a single dumbbell on the floor between your feet, hinging at the hips with a flat back to grip it with one hand. Explosively extend your hips, knees and ankles to drive the dumbbell upward close to your body in one smooth pull. As it rises, punch your hand up and rotate under it, catching the dumbbell locked out overhead with your arm straight. Stand tall to finish, then lower under control and repeat for the prescribed reps before switching sides. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c6d3fc2f-be14-453d-88ed-d9aa26d854b9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/snatch-con-mancuerna Snatch com halter https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/c6d3fc2f-be14-453d-88ed-d9aa26d854b9.jpg Fique com os pés na largura dos ombros e um único halter no chão entre os pés, faça uma dobradiça de quadril com as costas retas e segure-o com uma mão. Estenda explosivamente quadris, joelhos e tornozelos para impulsionar o halter para cima junto ao corpo em uma única tração suave. Conforme ele sobe, empurre a mão para cima e gire por baixo, recebendo o halter travado acima da cabeça com o braço reto. Fique em pé para finalizar, depois desça de forma controlada e repita as repetições indicadas antes de trocar de lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/c6d3fc2f-be14-453d-88ed-d9aa26d854b9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/soga Soga https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/895d5f35-56e4-4610-b025-faab7635524d.jpg Sostené los manijones con los codos pegados al cuerpo y la soga detrás. Usá las muñecas para hacer girar la soga por encima y saltá apenas lo necesario para que la soga pase. Caé suave en los metatarsos con las rodillas levemente flexionadas y mantené un ritmo estable. Aumentá velocidad o duración con el tiempo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/895d5f35-56e4-4610-b025-faab7635524d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/soga Jump Rope https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/895d5f35-56e4-4610-b025-faab7635524d.jpg Hold the rope handles with your elbows close to your sides and the rope behind you. Use your wrists to swing the rope overhead and jump just high enough for it to pass under your feet. Land softly on the balls of your feet with knees slightly bent, keeping a steady rhythm. Increase pace or duration over time. https://storage.googleapis.com/kaizer-public-media/exercises/videos/895d5f35-56e4-4610-b025-faab7635524d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/soga Pular corda https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/895d5f35-56e4-4610-b025-faab7635524d.jpg Segure as alças com os cotovelos próximos ao corpo e a corda atrás. Use os punhos para girar a corda por cima e salte o mínimo necessário para a corda passar. Aterrisse suave nos metatarsos com os joelhos levemente flexionados, mantendo um ritmo estável. Aumente velocidade ou duração com o tempo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/895d5f35-56e4-4610-b025-faab7635524d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/soldaditos-patada-recta Soldaditos (patada recta) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/737d7581-e8f3-42d3-90fb-2873709e0ae7.jpg Parate derecho con los brazos extendidos al frente a la altura de los hombros. Manteniendo la pierna lo más recta posible, pateá un pie hacia arriba para tocar la mano opuesta, después bajalo y da un paso adelante. Alterná las piernas mientras caminás, llevando cada pierna recta hacia arriba para estirar los isquios de forma dinámica. Mantené la espalda erguida y evitá redondear la columna al buscar cada patada. https://storage.googleapis.com/kaizer-public-media/exercises/videos/737d7581-e8f3-42d3-90fb-2873709e0ae7.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/soldaditos-patada-recta Toy Soldier Walk https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/737d7581-e8f3-42d3-90fb-2873709e0ae7.jpg Stand tall with your arms extended straight out in front of you at shoulder height. Keeping your leg as straight as possible, kick one foot up to meet the opposite hand, then lower it and step forward. Alternate legs as you walk down the floor, swinging each straight leg up to dynamically stretch the hamstrings. Keep your back tall and avoid rounding the spine as you reach for each kick. https://storage.googleapis.com/kaizer-public-media/exercises/videos/737d7581-e8f3-42d3-90fb-2873709e0ae7.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/soldaditos-patada-recta Soldadinho (chute reto) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/737d7581-e8f3-42d3-90fb-2873709e0ae7.jpg Fique em pé com os braços estendidos à frente na altura dos ombros. Mantendo a perna o mais reta possível, chute um pé para cima até tocar a mão oposta, depois abaixe e dê um passo à frente. Alterne as pernas enquanto caminha, levando cada perna reta para cima para alongar os isquiotibiais de forma dinâmica. Mantenha as costas eretas e evite arredondar a coluna ao buscar cada chute. https://storage.googleapis.com/kaizer-public-media/exercises/videos/737d7581-e8f3-42d3-90fb-2873709e0ae7.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/sosten-de-pinza-con-disco Sostén de pinza con disco https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d9c5509d-ed31-417d-bccc-7f6bb7e502e8.jpg Parate derecho y agarrá uno o dos discos lisos entre los dedos y el pulgar, apretándolos con las caras planas hacia afuera. Dejá el brazo colgando al costado y mantené el hombro firme con buena postura. Apretá fuerte para que los discos no se resbalen, sosteniendo la pinza durante el tiempo indicado. Es un sostén estático que desarrolla la fuerza de agarre y de los dedos en el antebrazo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d9c5509d-ed31-417d-bccc-7f6bb7e502e8.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/sosten-de-pinza-con-disco Plate Pinch Hold https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d9c5509d-ed31-417d-bccc-7f6bb7e502e8.jpg Stand tall and grip one or two smooth weight plates between your fingers and thumb, pinching them together with the flat sides facing out. Let your arm hang at your side and keep your shoulder packed down with a tall posture. Squeeze hard to keep the plates from slipping, holding the pinch for the prescribed time. This is a static hold that builds crushing grip and finger strength in the forearms. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d9c5509d-ed31-417d-bccc-7f6bb7e502e8.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/sosten-de-pinza-con-disco Sustentação em pinça com anilha https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d9c5509d-ed31-417d-bccc-7f6bb7e502e8.jpg Fique em pé ereto e segure uma ou duas anilhas lisas entre os dedos e o polegar, apertando-as com os lados planos para fora. Deixe o braço pendurado ao lado do corpo e mantenha o ombro firme com boa postura. Aperte com força para que as anilhas não escorreguem, sustentando a pinça pelo tempo indicado. É uma sustentação estática que desenvolve a força de preensão e dos dedos no antebraço. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d9c5509d-ed31-417d-bccc-7f6bb7e502e8.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/spider-curl-con-barra Spider curl con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/959b997b-c9dc-43d1-923d-56c9c4ab1b30.jpg Inclina un banco a unos 60 grados y acostate boca abajo apoyando el pecho, con los brazos colgando en vertical. Tomá una barra en supinación al ancho de los hombros. Subí la barra flexionando los codos y manteniendo los brazos perpendiculares al piso. Apretá el bíceps arriba y bajá controlando. La barra fija permite cargar más peso y un movimiento más suave que con mancuernas. https://storage.googleapis.com/kaizer-public-media/exercises/videos/959b997b-c9dc-43d1-923d-56c9c4ab1b30.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/spider-curl-con-barra Barbell Spider Curl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/959b997b-c9dc-43d1-923d-56c9c4ab1b30.jpg Set an incline bench to roughly 60 degrees and lie face down on it so your chest is supported and your arms hang straight down. Grab a barbell with a shoulder-width supinated grip. Curl the bar up by flexing your elbows, keeping your upper arms perpendicular to the floor. Squeeze the biceps hard at the top and lower under control. The fixed bar enables heavier, smoother loading than dumbbells. https://storage.googleapis.com/kaizer-public-media/exercises/videos/959b997b-c9dc-43d1-923d-56c9c4ab1b30.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/spider-curl-con-barra Spider curl com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/959b997b-c9dc-43d1-923d-56c9c4ab1b30.jpg Incline um banco a cerca de 60 graus e deite-se de bruços apoiando o peito, com os braços pendurados na vertical. Segure uma barra em supinação na largura dos ombros. Suba a barra flexionando os cotovelos e mantendo os braços perpendiculares ao chão. Contraia o bíceps no topo e desça controlando. A barra fixa permite mais carga e um movimento mais suave do que com halteres. https://storage.googleapis.com/kaizer-public-media/exercises/videos/959b997b-c9dc-43d1-923d-56c9c4ab1b30.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/spider-curl-con-mancuernas Spider curl con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/78f8a2e6-dde4-45df-b34d-182cd3b54708.jpg Inclina un banco a unos 60 grados y acostate boca abajo apoyando el pecho, con los brazos colgando en vertical. Sostené una mancuerna en cada mano en supinación. Subí las mancuernas flexionando los codos y manteniendo los brazos perpendiculares al piso. Apretá el bíceps arriba y bajá controlando. La posición elimina trampas del torso y aísla el bíceps. https://storage.googleapis.com/kaizer-public-media/exercises/videos/78f8a2e6-dde4-45df-b34d-182cd3b54708.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/spider-curl-con-mancuernas Dumbbell Spider Curl https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/78f8a2e6-dde4-45df-b34d-182cd3b54708.jpg Set an incline bench to roughly 60 degrees and lie face down on it so your chest is supported and your arms hang straight down. Hold a dumbbell in each hand with a supinated grip. Curl both dumbbells up by flexing your elbows, keeping your upper arms perpendicular to the floor. Squeeze the biceps at the top, then lower under control. The hanging position eliminates body english and isolates the biceps. https://storage.googleapis.com/kaizer-public-media/exercises/videos/78f8a2e6-dde4-45df-b34d-182cd3b54708.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/spider-curl-con-mancuernas Spider curl com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/78f8a2e6-dde4-45df-b34d-182cd3b54708.jpg Incline um banco a cerca de 60 graus e deite-se de bruços apoiando o peito, com os braços pendurados na vertical. Segure um halter em cada mão em supinação. Suba os halteres flexionando os cotovelos e mantendo os braços perpendiculares ao chão. Contraia o bíceps no topo e desça controlando. A posição elimina o uso do tronco e isola o bíceps. https://storage.googleapis.com/kaizer-public-media/exercises/videos/78f8a2e6-dde4-45df-b34d-182cd3b54708.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/split-jerk-con-barra Split jerk con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b3f6bb31-b1a8-4597-8a11-d5092e2eadf6.jpg Sostené la barra apoyada sobre los deltoides anteriores con agarre al ancho de hombros, los codos adelante y los pies al ancho de cadera. Hacé un dip recto hacia abajo de unos centímetros manteniendo el torso vertical y después empujá de forma explosiva la barra por encima de la cabeza con las piernas. Mientras la barra sube, abrí los pies adelante y atrás en una estocada estable mientras empujás los brazos para bloquear la barra arriba. Recuperá llevando primero el pie de adelante hacia atrás y después el de atrás hacia adelante para terminar parado erguido con la barra bloqueada arriba. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b3f6bb31-b1a8-4597-8a11-d5092e2eadf6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/split-jerk-con-barra Barbell Split Jerk https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b3f6bb31-b1a8-4597-8a11-d5092e2eadf6.jpg Hold the barbell racked on your front delts with a shoulder-width grip, elbows forward and feet hip-width. Dip straight down a few inches keeping your torso vertical, then explosively drive the bar overhead through your legs. As the bar rises, split your feet front and back into a stable lunge stance while punching your arms to lock the bar out overhead. Recover by stepping the front foot back and then the rear foot forward to finish standing tall with the bar locked overhead. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b3f6bb31-b1a8-4597-8a11-d5092e2eadf6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/split-jerk-con-barra Split jerk com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b3f6bb31-b1a8-4597-8a11-d5092e2eadf6.jpg Segure a barra apoiada nos deltoides anteriores com pegada na largura dos ombros, os cotovelos à frente e os pés na largura dos quadris. Faça um dip reto para baixo de alguns centímetros mantendo o tronco vertical e depois empurre explosivamente a barra acima da cabeça com as pernas. Conforme a barra sobe, abra os pés à frente e atrás em um afundo estável enquanto empurra os braços para travar a barra em cima. Recupere levando primeiro o pé da frente para trás e depois o de trás para a frente para terminar em pé e ereto com a barra travada em cima. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b3f6bb31-b1a8-4597-8a11-d5092e2eadf6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/step-up-con-mancuernas Step-up con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7559a810-0bbd-4b41-b6c5-59d283fe08c5.jpg Parate erguido frente a un step sosteniendo una mancuerna en cada mano a los costados con los brazos extendidos. Apoyá un pie completo arriba del step y empujá con el talón para subir sin impulso de la pierna de atrás, llevando esa pierna arriba. Bajá lento con la misma pierna que subió para controlar la bajada y alterná. Mantené el pecho arriba, el abdomen firme y evitá inclinarte hacia adelante. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7559a810-0bbd-4b41-b6c5-59d283fe08c5.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/step-up-con-mancuernas Dumbbell Single Leg Step-Up https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7559a810-0bbd-4b41-b6c5-59d283fe08c5.jpg Stand upright in front of an aerobic step holding a dumbbell in each hand at your sides with arms extended. Place one full foot flat on the step and drive through that heel to stand fully on top, bringing the trailing leg up without pushing off the floor. Step down slowly with the same leading leg to control the descent, then alternate. Keep your chest tall, core braced, and avoid leaning forward. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7559a810-0bbd-4b41-b6c5-59d283fe08c5.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/step-up-con-mancuernas Step-up com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/7559a810-0bbd-4b41-b6c5-59d283fe08c5.jpg Fique em pé em frente a um step segurando um halter em cada mão ao lado do corpo com os braços estendidos. Apoie um pé inteiro em cima do step e empurre pelo calcanhar para subir totalmente, levando a perna de trás para cima sem impulso. Desça devagar com a mesma perna que subiu para controlar a descida e alterne. Mantenha o peito erguido, o core firme e evite inclinar o tronco para a frente. https://storage.googleapis.com/kaizer-public-media/exercises/videos/7559a810-0bbd-4b41-b6c5-59d283fe08c5.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/step-up-lateral Step-up lateral https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2dffaab0-cd09-4be6-89dc-0e721bd79ed0.jpg Parate de costado a un banco o cajón, con el cajón a un costado tuyo, las manos en la cadera o el pecho para equilibrarte. Apoyá el pie más cercano plano arriba del cajón con la punta hacia adelante. Empujando con el talón de ese pie y apretando el glúteo, subí el cuerpo de costado hasta quedar parado arriba del cajón, después llevá la pierna de atrás hacia arriba. Bajá controlado al piso, terminá las reps, después date vuelta y repetí del otro lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2dffaab0-cd09-4be6-89dc-0e721bd79ed0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/step-up-lateral Lateral Step-Up https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2dffaab0-cd09-4be6-89dc-0e721bd79ed0.jpg Stand side-on to a bench or box with it to one side of you, hands at your hips or chest for balance. Place the near foot flat on top of the box with your toes pointing forward. Driving through that foot's heel and squeezing the glute, push your body up sideways until you stand tall on the box, then bring the trailing leg up. Step back down under control to the floor, finish your reps, then turn around and repeat on the other side. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2dffaab0-cd09-4be6-89dc-0e721bd79ed0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/step-up-lateral Step-up lateral https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2dffaab0-cd09-4be6-89dc-0e721bd79ed0.jpg Fique de lado para um banco ou caixote, com o caixote a um lado de você, as mãos no quadril ou no peito para se equilibrar. Apoie o pé mais próximo plano em cima do caixote com a ponta apontando para frente. Empurrando com o calcanhar desse pé e contraindo o glúteo, suba o corpo de lado até ficar em pé sobre o caixote, depois traga a perna de trás para cima. Desça sob controle até o chão, termine as repetições, depois vire-se e repita do outro lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2dffaab0-cd09-4be6-89dc-0e721bd79ed0.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/step-up-lateral-con-mancuernas Step-up lateral con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/18874e79-fd17-497d-96f8-fc8be8aeabf2.jpg Parate de costado a un banco o cajón con una mancuerna en cada mano a los lados, con el cajón a un costado tuyo. Apoyá el pie más cercano plano arriba del cajón con la punta hacia adelante. Empujando con el talón de ese pie y apretando el glúteo, subí el cuerpo de costado hasta quedar parado arriba del cajón, llevando la pierna de atrás hacia arriba. Bajá controlado al piso, completá las reps, después date vuelta y trabajá el otro lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/18874e79-fd17-497d-96f8-fc8be8aeabf2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/step-up-lateral-con-mancuernas Dumbbell Lateral Step-Up https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/18874e79-fd17-497d-96f8-fc8be8aeabf2.jpg Stand side-on to a bench or box holding a dumbbell in each hand at your sides, with the box to one side of you. Place the near foot flat on top of the box with your toes pointing forward. Driving through that foot's heel and squeezing the glute, push your body up sideways until you stand tall on the box, bringing the trailing leg up. Step back down under control to the floor, complete your reps, then turn around and work the other side. https://storage.googleapis.com/kaizer-public-media/exercises/videos/18874e79-fd17-497d-96f8-fc8be8aeabf2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/step-up-lateral-con-mancuernas Step-up lateral com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/18874e79-fd17-497d-96f8-fc8be8aeabf2.jpg Fique de lado para um banco ou caixote com um haltere em cada mão ao lado do corpo, com o caixote a um lado de você. Apoie o pé mais próximo plano em cima do caixote com a ponta apontando para frente. Empurrando com o calcanhar desse pé e contraindo o glúteo, suba o corpo de lado até ficar em pé sobre o caixote, trazendo a perna de trás para cima. Desça sob controle até o chão, complete as repetições, depois vire-se e trabalhe o outro lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/18874e79-fd17-497d-96f8-fc8be8aeabf2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/subida-al-cajon-con-barra Subida al cajón con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/27efee37-a511-42fb-ae52-2797f14f9984.jpg Apoyá una barra sobre la parte alta de la espalda como en una sentadilla y parate de frente a un cajón o banco firme a la altura de la rodilla. Apoyá todo un pie sobre el cajón, empujá con ese talón para subir y quedar bien parado, manteniendo el pecho arriba y el core firme. Controlá la bajada llevando la pierna de atrás de vuelta al piso, y repetí las repeticiones indicadas antes de cambiar de pierna. Evitá impulsarte con el pie de abajo y dejá que trabaje la pierna de arriba. https://storage.googleapis.com/kaizer-public-media/exercises/videos/27efee37-a511-42fb-ae52-2797f14f9984.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/subida-al-cajon-con-barra Barbell Step-Up https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/27efee37-a511-42fb-ae52-2797f14f9984.jpg Set a barbell across your upper back as in a back squat and stand facing a sturdy box or bench at roughly knee height. Place one full foot on the box, drive through that heel to step up and stand tall, keeping your chest up and core braced. Control the descent by lowering your trailing leg back to the floor, then repeat for the prescribed reps before switching legs. Avoid pushing off the bottom foot and let the working leg do the work. https://storage.googleapis.com/kaizer-public-media/exercises/videos/27efee37-a511-42fb-ae52-2797f14f9984.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/subida-al-cajon-con-barra Subida no caixote com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/27efee37-a511-42fb-ae52-2797f14f9984.jpg Apoie uma barra sobre a parte alta das costas como em um agachamento e fique de frente para um caixote ou banco firme na altura do joelho. Apoie um pé inteiro sobre o caixote, empurre com esse calcanhar para subir e ficar bem ereto, mantendo o peito alto e o core firme. Controle a descida levando a perna de trás de volta ao chão e repita as repetições indicadas antes de trocar de perna. Evite impulsionar com o pé de baixo e deixe a perna de cima fazer o trabalho. https://storage.googleapis.com/kaizer-public-media/exercises/videos/27efee37-a511-42fb-ae52-2797f14f9984.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/subidas-al-cajon Subidas al cajón https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/98a76200-6875-45f1-98e3-b6ea17715458.jpg Parate frente a un cajón. Subí con un pie, empujando con el talón. Juntá el otro pie arriba y bajá con control. Alterná piernas. Mantené el pecho erguido y el core activo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/98a76200-6875-45f1-98e3-b6ea17715458.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/subidas-al-cajon Box Step-Ups https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/98a76200-6875-45f1-98e3-b6ea17715458.jpg Stand in front of a box. Step up with one foot, pressing through your heel. Bring the other foot up to stand fully, then step down with control. Alternate legs. Keep your chest up and core engaged. https://storage.googleapis.com/kaizer-public-media/exercises/videos/98a76200-6875-45f1-98e3-b6ea17715458.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/subidas-al-cajon Subida no caixote https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/98a76200-6875-45f1-98e3-b6ea17715458.jpg Fique em frente a um caixote. Suba com um pé, empurrando pelo calcanhar. Traga o outro pé para cima até ficar totalmente em pé e depois desça com controle. Alterne as pernas. Mantenha o peito aberto e o core ativo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/98a76200-6875-45f1-98e3-b6ea17715458.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/superman Superman https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0feabb2a-4492-41d4-b902-e2630203c224.jpg Acostate boca abajo con los brazos extendidos y las piernas rectas. Elevá brazos y piernas al mismo tiempo apretando glúteos y espalda. Sostené la posición y bajá lento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0feabb2a-4492-41d4-b902-e2630203c224.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/superman Superman Hold https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0feabb2a-4492-41d4-b902-e2630203c224.jpg Lie face down with arms extended overhead and legs straight. Lift your arms and legs off the floor simultaneously, squeezing your glutes and back. Hold this position, then lower slowly. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0feabb2a-4492-41d4-b902-e2630203c224.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/superman Isometria superman https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0feabb2a-4492-41d4-b902-e2630203c224.jpg Deite-se de bruços com os braços estendidos acima da cabeça e as pernas retas. Eleve braços e pernas do chão ao mesmo tempo, contraindo glúteos e costas. Segure a posição e depois desça lentamente. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0feabb2a-4492-41d4-b902-e2630203c224.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/swing-con-kettlebell-a-una-mano Swing con kettlebell a una mano https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/620e16c7-09db-4490-9bdd-06bcf5644e38.jpg Parate con los pies al ancho de los hombros y agarrá una sola kettlebell con una mano, dejándola colgar entre las piernas. Hacé una bisagra de cadera y llevá la kettlebell hacia atrás, después empujá la cadera hacia adelante de forma explosiva para subirla hasta la altura del pecho mientras el brazo se mantiene relajado. Dejá que la campana flote y vuelva a caer entre las piernas mientras hacés otra bisagra, manteniendo la espalda recta y el abdomen firme. Sostené un ritmo constante y cambiá de mano entre series para trabajar ambos lados. https://storage.googleapis.com/kaizer-public-media/exercises/videos/620e16c7-09db-4490-9bdd-06bcf5644e38.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/swing-con-kettlebell-a-una-mano Single-Arm Kettlebell Swing https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/620e16c7-09db-4490-9bdd-06bcf5644e38.jpg Stand with feet shoulder-width apart and grip a single kettlebell with one hand, letting it hang between your legs. Hinge at the hips and hike the kettlebell back, then explosively snap your hips forward to swing it up to chest height while your arm stays relaxed. Let the bell float and fall back between your legs as you hinge again, keeping your back flat and core tight. Maintain a steady rhythm and switch hands between sets to work both sides. https://storage.googleapis.com/kaizer-public-media/exercises/videos/620e16c7-09db-4490-9bdd-06bcf5644e38.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/swing-con-kettlebell-a-una-mano Swing com kettlebell com um braço https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/620e16c7-09db-4490-9bdd-06bcf5644e38.jpg Fique em pé com os pés na largura dos ombros e segure um único kettlebell com uma mão, deixando-o pendurado entre as pernas. Faça a dobradiça de quadril e leve o kettlebell para trás, depois empurre o quadril para frente de forma explosiva para balançá-lo até a altura do peito enquanto o braço permanece relaxado. Deixe o sino flutuar e cair de volta entre as pernas enquanto faz nova dobradiça, mantendo as costas retas e o abdômen contraído. Mantenha um ritmo constante e troque de mão entre as séries para trabalhar os dois lados. https://storage.googleapis.com/kaizer-public-media/exercises/videos/620e16c7-09db-4490-9bdd-06bcf5644e38.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/swings-con-kettlebell Swings con kettlebell https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d6af0111-8ac1-43d8-b854-771ce8e782b9.jpg Parate con los pies al ancho de hombros, sujetando la kettlebell con ambas manos. Flexioná las caderas y balanceá la kettlebell hasta el pecho usando la fuerza de la cadera. Dejá que baje y repetí. Espalda recta y core firme. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d6af0111-8ac1-43d8-b854-771ce8e782b9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/swings-con-kettlebell Kettlebell Swings https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d6af0111-8ac1-43d8-b854-771ce8e782b9.jpg Stand with feet shoulder-width apart, holding a kettlebell with both hands. Hinge at your hips and swing the kettlebell up to chest level, driving the movement with your hips. Let the kettlebell swing back down and repeat. Keep your back flat and core tight. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d6af0111-8ac1-43d8-b854-771ce8e782b9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/swings-con-kettlebell Balanço com kettlebell https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d6af0111-8ac1-43d8-b854-771ce8e782b9.jpg Fique com os pés na largura dos ombros segurando um kettlebell com as duas mãos. Faça a dobradiça no quadril e balance o kettlebell até a altura do peito, gerando o movimento com os quadris. Deixe o kettlebell voltar para baixo e repita. Mantenha as costas retas e o core firme. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d6af0111-8ac1-43d8-b854-771ce8e782b9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/talones-a-gluteos Talones a glúteos https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8ab97053-95f8-4836-99ae-f28e6bd1139b.jpg Parate erguido con una leve inclinación hacia adelante y empezá a trotar en el lugar o avanzando despacio. Llevá rápido los talones hacia los glúteos, alternando las piernas en un ritmo veloz y elástico. Mantené el torso erguido y bombeá los brazos como si corrieras, apoyándote en la parte delantera del pie. Enfocate en una cadencia rápida que prepara los isquios y entra en calor las piernas. Usalo como entrada en calor dinámica para subir las pulsaciones y soltar la cadena posterior. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8ab97053-95f8-4836-99ae-f28e6bd1139b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/talones-a-gluteos Butt Kicks https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8ab97053-95f8-4836-99ae-f28e6bd1139b.jpg Stand tall with a slight forward lean and begin jogging in place or moving lightly forward. Rapidly kick your heels up toward your glutes, alternating legs in a quick, springy rhythm. Keep your torso upright and pump your arms as if running, staying on the balls of your feet. Focus on a fast turnover that primes the hamstrings and warms up your legs for activity. Use it as a dynamic warm-up to raise heart rate and loosen the posterior chain. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8ab97053-95f8-4836-99ae-f28e6bd1139b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/talones-a-gluteos Chute no glúteo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/8ab97053-95f8-4836-99ae-f28e6bd1139b.jpg Fique em pé ereto com leve inclinação para a frente e comece a trotar no lugar ou avançando devagar. Leve rapidamente os calcanhares em direção aos glúteos, alternando as pernas em um ritmo veloz e elástico. Mantenha o tronco ereto e bombeie os braços como se estivesse correndo, apoiando-se na ponta dos pés. Foque em uma cadência rápida que ativa os isquiotibiais e aquece as pernas. Use como aquecimento dinâmico para elevar a frequência cardíaca e soltar a cadeia posterior. https://storage.googleapis.com/kaizer-public-media/exercises/videos/8ab97053-95f8-4836-99ae-f28e6bd1139b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/tate-press Tate Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/19767125-30cb-404e-a418-5d34cfbcf1c1.jpg Acostate en un banco plano con una mancuerna en cada mano arriba del pecho, brazos extendidos y palmas mirando hacia los pies. Manteniendo los brazos verticales, flexioná los codos y bajá las mancuernas hacia adentro, llevándolas hasta tocar las cabezas sobre el esternón. Volvé extendiendo los codos. La trayectoria carga más la cabeza larga del tríceps. https://storage.googleapis.com/kaizer-public-media/exercises/videos/19767125-30cb-404e-a418-5d34cfbcf1c1.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/tate-press Tate Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/19767125-30cb-404e-a418-5d34cfbcf1c1.jpg Lie on a flat bench holding a dumbbell in each hand pressed straight up over your chest with palms facing your feet. Keeping the upper arms vertical, bend the elbows and lower the dumbbells inward toward the chest in a curling-style path so the heads of the dumbbells touch above the sternum. Press back to the start by extending the elbows. The path bias hits the long head of the triceps. https://storage.googleapis.com/kaizer-public-media/exercises/videos/19767125-30cb-404e-a418-5d34cfbcf1c1.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/tate-press Tate Press https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/19767125-30cb-404e-a418-5d34cfbcf1c1.jpg Deite-se em um banco plano com um halter em cada mão sobre o peito, braços estendidos e palmas voltadas para os pés. Mantendo os braços verticais, flexione os cotovelos e desça os halteres para dentro até as cabeças se tocarem acima do esterno. Volte estendendo os cotovelos. A trajetória recruta mais a cabeça longa do tríceps. https://storage.googleapis.com/kaizer-public-media/exercises/videos/19767125-30cb-404e-a418-5d34cfbcf1c1.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/thruster-con-barra Thruster con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/99cefa1b-c878-4126-9f26-94df5c8c4ac4.jpg Sostené la barra apoyada sobre los deltoides anteriores con agarre al ancho de hombros y los pies entre el ancho de cadera y hombros. Bajá a una sentadilla frontal completa, manteniendo el torso erguido, los codos altos y el peso sobre los talones. Empujá de forma explosiva desde el fondo de la sentadilla y usá ese impulso hacia arriba para llevar la barra por encima de la cabeza en un solo movimiento continuo. Bloqueá la barra arriba y después bajala de nuevo al rack frontal mientras bajás a la siguiente sentadilla. https://storage.googleapis.com/kaizer-public-media/exercises/videos/99cefa1b-c878-4126-9f26-94df5c8c4ac4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/thruster-con-barra Barbell Thruster https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/99cefa1b-c878-4126-9f26-94df5c8c4ac4.jpg Hold the barbell racked on your front delts with a shoulder-width grip and feet hip- to shoulder-width apart. Descend into a full front squat, keeping your torso upright, elbows high and weight through your heels. Drive explosively out of the bottom of the squat and use that upward momentum to press the bar overhead in one continuous motion. Lock the bar out overhead, then lower it back to the front rack as you descend into the next squat. https://storage.googleapis.com/kaizer-public-media/exercises/videos/99cefa1b-c878-4126-9f26-94df5c8c4ac4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/thruster-con-barra Thruster com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/99cefa1b-c878-4126-9f26-94df5c8c4ac4.jpg Segure a barra apoiada nos deltoides anteriores com pegada na largura dos ombros e os pés entre a largura dos quadris e dos ombros. Desça a um agachamento frontal completo, mantendo o tronco ereto, os cotovelos altos e o peso sobre os calcanhares. Empurre explosivamente do fundo do agachamento e use esse impulso para cima para levar a barra acima da cabeça em um único movimento contínuo. Trave a barra em cima e depois desça-a de volta ao rack frontal enquanto desce ao próximo agachamento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/99cefa1b-c878-4126-9f26-94df5c8c4ac4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/thruster-con-mancuernas Thruster con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ab6355db-37f4-4e00-a10b-a98affbf1ecf.jpg Sostené una mancuerna en cada mano a la altura de los hombros, con los codos debajo de las muñecas y los pies al ancho de los hombros. Bajá a una sentadilla completa manteniendo el pecho arriba y el core firme, después empujá explosivamente desde abajo y usá el envión para pasar ambas mancuernas por encima de la cabeza en un solo movimiento fluido. Bajá las mancuernas de vuelta a los hombros mientras bajás a la siguiente sentadilla. Mantené el movimiento continuo, uniendo la sentadilla y el press en una sola acción potente. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ab6355db-37f4-4e00-a10b-a98affbf1ecf.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/thruster-con-mancuernas Dumbbell Thruster https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ab6355db-37f4-4e00-a10b-a98affbf1ecf.jpg Hold a dumbbell in each hand at shoulder height with your elbows under your wrists and feet shoulder-width apart. Drop into a full front squat, keeping your chest up and core braced, then drive explosively out of the bottom and use the upward momentum to press both dumbbells overhead in one fluid motion. Lower the dumbbells back to your shoulders as you descend into the next squat. Keep the movement continuous, linking the squat and press into a single powerful action. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ab6355db-37f4-4e00-a10b-a98affbf1ecf.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/thruster-con-mancuernas Thruster com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ab6355db-37f4-4e00-a10b-a98affbf1ecf.jpg Segure um haltere em cada mão na altura dos ombros, com os cotovelos abaixo dos punhos e os pés na largura dos ombros. Desça em um agachamento completo mantendo o peito alto e o core firme, depois empurre explosivamente de baixo e use o impulso para passar os dois halteres acima da cabeça em um único movimento fluido. Desça os halteres de volta aos ombros enquanto desce para o próximo agachamento. Mantenha o movimento contínuo, unindo o agachamento e o desenvolvimento em uma só ação potente. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ab6355db-37f4-4e00-a10b-a98affbf1ecf.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/toes-to-bar-pies-a-la-barra Toes to bar (pies a la barra) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/814fbec1-23cc-46dd-af6d-140ac35603de.jpg Colgate de una barra de dominadas con agarre prono algo más ancho que los hombros y el cuerpo extendido. Activá los dorsales y contraé el abdomen, después llevá las piernas hacia arriba con las rodillas casi rectas hasta que los dedos toquen la barra. Controlá la bajada y resistí el balanceo al volver. Usá un kip leve solo si lo necesitás, pero priorizá la contracción controlada del abdomen bajo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/814fbec1-23cc-46dd-af6d-140ac35603de.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/toes-to-bar-pies-a-la-barra Toes-to-Bar https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/814fbec1-23cc-46dd-af6d-140ac35603de.jpg Hang from a pull-up bar with an overhand grip slightly wider than shoulder-width and your body fully extended. Engage your lats and brace your core, then drive your legs up with mostly straight knees until your toes touch the bar. Control the descent and resist the swing on the way down. Use a slight kip only if needed, but prioritize a controlled lower-ab contraction. https://storage.googleapis.com/kaizer-public-media/exercises/videos/814fbec1-23cc-46dd-af6d-140ac35603de.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/toes-to-bar-pies-a-la-barra Toes-to-Bar (pés na barra) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/814fbec1-23cc-46dd-af6d-140ac35603de.jpg Fique pendurado em uma barra fixa com pegada pronada um pouco mais aberta que os ombros e o corpo estendido. Ative os dorsais e contraia o abdômen, depois leve as pernas para cima com os joelhos quase retos até os dedos dos pés tocarem a barra. Controle a descida e resista ao balanço na volta. Use um leve kip só se precisar, mas priorize a contração controlada do abdômen inferior. https://storage.googleapis.com/kaizer-public-media/exercises/videos/814fbec1-23cc-46dd-af6d-140ac35603de.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/toques-a-los-pies Toques a los pies https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d0dbd850-5894-47f0-83bc-c7f5c1043dec.jpg Acostate de espaldas con las piernas rectas hacia arriba. Estirá las manos hacia los pies levantando los hombros. Bajá controlado. Enfocate en usar los abdominales. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d0dbd850-5894-47f0-83bc-c7f5c1043dec.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/toques-a-los-pies Toe Touches https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d0dbd850-5894-47f0-83bc-c7f5c1043dec.jpg Lie on your back with legs straight up. Reach your hands toward your toes, lifting your shoulders off the floor. Lower back down with control. Focus on using your abs. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d0dbd850-5894-47f0-83bc-c7f5c1043dec.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/toques-a-los-pies Toque nos pés https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d0dbd850-5894-47f0-83bc-c7f5c1043dec.jpg Deite-se de costas com as pernas estendidas para cima. Leve as mãos em direção aos pés, tirando os ombros do chão. Desça com controle. Foque em usar o abdômen. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d0dbd850-5894-47f0-83bc-c7f5c1043dec.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/toques-de-hombro-en-plancha Toques de hombro en plancha https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2c590cc1-9c57-4c1a-862d-ba90dcd812fa.jpg Empezá en posición de plancha alta sobre las manos, con las muñecas debajo de los hombros y los pies un poco más anchos que la cadera para estabilizarte. Contraé el abdomen y apretá los glúteos para que el cuerpo forme una línea recta de la cabeza a los talones. Levantá una mano y tocá el hombro contrario, volvé y repetí del otro lado, resistiendo cualquier rotación de la cadera. Mantené la cadera lo más quieta posible y respirá de forma pareja todo el tiempo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2c590cc1-9c57-4c1a-862d-ba90dcd812fa.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/toques-de-hombro-en-plancha Plank Shoulder Taps https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2c590cc1-9c57-4c1a-862d-ba90dcd812fa.jpg Start in a high plank position on your hands with your wrists under your shoulders and your feet slightly wider than hip-width for stability. Brace your abs and squeeze your glutes so your body forms a straight line from head to heels. Lift one hand and tap the opposite shoulder, then return it and repeat on the other side, resisting any rotation of your hips. Keep your hips as still as possible and breathe steadily throughout. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2c590cc1-9c57-4c1a-862d-ba90dcd812fa.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/toques-de-hombro-en-plancha Toques de ombro em prancha https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/2c590cc1-9c57-4c1a-862d-ba90dcd812fa.jpg Comece em posição de prancha alta sobre as mãos, com os punhos sob os ombros e os pés um pouco mais abertos que o quadril para dar estabilidade. Contraia o abdômen e aperte os glúteos para que o corpo forme uma linha reta da cabeça aos calcanhares. Levante uma mão e toque o ombro oposto, retorne e repita do outro lado, resistindo a qualquer rotação do quadril. Mantenha o quadril o mais imóvel possível e respire de forma constante durante todo o exercício. https://storage.googleapis.com/kaizer-public-media/exercises/videos/2c590cc1-9c57-4c1a-862d-ba90dcd812fa.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/triceps-frances-en-smith Tríceps francés en Smith https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5491c8c6-cd05-4bad-9108-ba4cb9fa35ef.jpg Acomodá un banco plano debajo de la barra del Smith. Acostate con la cabeza cerca de una punta del banco y agarrá la barra un poco más cerrado que el ancho de hombros. Sacala del soporte y llevala arriba de la frente con los brazos extendidos. Flexioná los codos para bajarla hacia la frente o un poco más atrás, con los brazos verticales. Extendé los codos para subir la barra siguiendo el carril fijo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5491c8c6-cd05-4bad-9108-ba4cb9fa35ef.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/triceps-frances-en-smith Smith Machine Skull Crusher https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5491c8c6-cd05-4bad-9108-ba4cb9fa35ef.jpg Position a flat bench under the Smith bar. Lie back with your head near one end of the bench and grip the bar slightly narrower than shoulder width. Unrack and bring the bar over your forehead with arms extended. Bend the elbows to lower the bar toward your forehead or just past it, keeping the upper arms vertical. Extend the elbows to press the bar back up along the fixed path. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5491c8c6-cd05-4bad-9108-ba4cb9fa35ef.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/triceps-frances-en-smith Tríceps francês na Smith https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5491c8c6-cd05-4bad-9108-ba4cb9fa35ef.jpg Posicione um banco plano sob a barra do Smith. Deite-se com a cabeça perto de uma das pontas do banco e segure a barra um pouco mais fechado que a largura dos ombros. Tire do suporte e leve a barra acima da testa com os braços estendidos. Flexione os cotovelos para descer a barra em direção à testa ou um pouco além, mantendo os braços verticais. Estenda os cotovelos para subir seguindo o trilho fixo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5491c8c6-cd05-4bad-9108-ba4cb9fa35ef.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/triceps-sobre-cabeza-con-barra Tríceps sobre cabeza con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/34c3355a-6aa9-424c-9120-243de635126e.jpg Colocá una barra recta corta en la polea alta y parate dándole la espalda a la máquina. Agarrá la barra en pronación al ancho de los hombros por detrás de la cabeza y adelantá un pie para generar tensión. Con los codos arriba y cerca de la cabeza, extendé los brazos hacia arriba hasta estirarlos. Pausá arriba y volvé lento. Mantené el abdomen firme y evitá abrir los codos. https://storage.googleapis.com/kaizer-public-media/exercises/videos/34c3355a-6aa9-424c-9120-243de635126e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/triceps-sobre-cabeza-con-barra Cable Straight Bar Overhead Triceps Extension https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/34c3355a-6aa9-424c-9120-243de635126e.jpg Attach a short straight bar to a high pulley and stand facing away from the machine. Grab the bar overhand at shoulder width behind your head and step forward to create tension. With elbows up and close to your head, extend your arms overhead until straight. Pause at the top, then return slowly. Keep your core tight and avoid flaring the elbows. https://storage.googleapis.com/kaizer-public-media/exercises/videos/34c3355a-6aa9-424c-9120-243de635126e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/triceps-sobre-cabeza-con-barra Tríceps acima da cabeça com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/34c3355a-6aa9-424c-9120-243de635126e.jpg Prenda uma barra reta curta na polia alta e fique de costas para a máquina. Segure a barra com pegada pronada na largura dos ombros atrás da cabeça e dê um passo à frente para criar tensão. Com os cotovelos para cima e próximos da cabeça, estenda os braços para cima até esticá-los. Faça uma pausa no topo e retorne lentamente. Mantenha o core firme e evite abrir os cotovelos. https://storage.googleapis.com/kaizer-public-media/exercises/videos/34c3355a-6aa9-424c-9120-243de635126e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/triceps-sobre-cabeza-con-soga Tríceps sobre cabeza con soga https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1d065de5-1c28-40f8-bd01-bf65756aef17.jpg Colocá una soga en la polea alta y parate dándole la espalda a la máquina. Agarrá los extremos de la soga con agarre neutro por detrás de la cabeza y adelantá un pie para generar tensión. Con los codos arriba y cerca de la cabeza, extendé los brazos hacia arriba y separá un poco las puntas de la soga arriba para potenciar la contracción. Pausá arriba y volvé lento. Mantené el abdomen firme y controlá el movimiento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1d065de5-1c28-40f8-bd01-bf65756aef17.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/triceps-sobre-cabeza-con-soga Cable Rope Overhead Triceps Extension https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1d065de5-1c28-40f8-bd01-bf65756aef17.jpg Attach a rope to a high pulley and stand facing away from the machine. Grab the rope ends with a neutral grip behind your head and step forward to create tension. With elbows up and close to your head, extend your arms overhead and split the rope ends slightly at the top to peak the contraction. Pause at the top, then return slowly. Keep your core tight and the movement controlled. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1d065de5-1c28-40f8-bd01-bf65756aef17.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/triceps-sobre-cabeza-con-soga Tríceps acima da cabeça com corda https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/1d065de5-1c28-40f8-bd01-bf65756aef17.jpg Prenda uma corda na polia alta e fique de costas para a máquina. Segure as pontas da corda com pegada neutra atrás da cabeça e dê um passo à frente para criar tensão. Com os cotovelos para cima e próximos da cabeça, estenda os braços e abra ligeiramente as pontas da corda no topo para acentuar a contração. Faça uma pausa no topo e retorne lentamente. Mantenha o core firme e o movimento controlado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/1d065de5-1c28-40f8-bd01-bf65756aef17.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/turkish-get-up-con-kettlebell Turkish get-up con kettlebell https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/39d2765c-99f2-4aed-a652-d18c2795520b.jpg Acostate boca arriba y presioná una kettlebell hacia arriba con un brazo, flexionando la rodilla del mismo lado con ese pie apoyado en el piso. Rodá apoyándote sobre el antebrazo opuesto, después sobre la mano, y elevá la cadera en puente manteniendo la pesa proyectada hacia el techo. Barré la pierna estirada hacia atrás hasta una estocada de rodillas, llegá a la posición de pie y después revertí cada paso en orden para volver al piso. Mantené la vista en la kettlebell en las primeras fases y movete despacio con control total, después cambiá de lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/39d2765c-99f2-4aed-a652-d18c2795520b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/turkish-get-up-con-kettlebell Kettlebell Turkish Get-Up https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/39d2765c-99f2-4aed-a652-d18c2795520b.jpg Lie on your back and press a kettlebell straight up with one arm, bending the same-side knee with that foot flat on the floor. Roll up onto your opposite forearm, then your hand, and lift your hips into a bridge while keeping the bell punched toward the ceiling. Sweep your straight leg back into a kneeling lunge, come to standing, then reverse every step in order to return to the floor. Keep your eyes on the kettlebell during the early stages and move slowly with full control, then switch sides. https://storage.googleapis.com/kaizer-public-media/exercises/videos/39d2765c-99f2-4aed-a652-d18c2795520b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/turkish-get-up-con-kettlebell Turkish get-up com kettlebell https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/39d2765c-99f2-4aed-a652-d18c2795520b.jpg Deite-se de costas e pressione um kettlebell para cima com um braço, flexionando o joelho do mesmo lado com esse pé apoiado no chão. Role apoiando-se no antebraço oposto, depois na mão, e eleve o quadril em ponte mantendo o peso projetado para o teto. Varra a perna esticada para trás até uma estocada ajoelhada, fique em pé e depois reverta cada passo na ordem para voltar ao chão. Mantenha o olhar no kettlebell nas primeiras fases e mova-se devagar com controle total, depois troque de lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/39d2765c-99f2-4aed-a652-d18c2795520b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/twist-ruso-con-kettlebell Twist ruso con kettlebell https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0ad5d7e4-5cb5-46c9-af75-390b74570eef.jpg Sentate en el piso con las rodillas flexionadas y los pies levemente elevados. Sostené una kettlebell de los cuernos o de la manija con ambas manos a la altura del pecho e incliná el torso hacia atrás unos 45 grados. Rotá el torso hacia un lado llevando la kettlebell hacia el piso al costado de la cadera, luego rotá al otro lado. Mantené el core apretado y mové con control, sin usar impulso. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0ad5d7e4-5cb5-46c9-af75-390b74570eef.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/twist-ruso-con-kettlebell Kettlebell Russian Twist https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0ad5d7e4-5cb5-46c9-af75-390b74570eef.jpg Sit on the floor with your knees bent and feet slightly elevated. Hold a kettlebell by the horns or handle with both hands at chest level and lean your torso back to roughly 45 degrees. Rotate your torso to one side, bringing the kettlebell toward the floor beside your hip, then rotate to the other side. Keep your core tight and move with control, avoiding excessive momentum. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0ad5d7e4-5cb5-46c9-af75-390b74570eef.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/twist-ruso-con-kettlebell Giro russo com kettlebell https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0ad5d7e4-5cb5-46c9-af75-390b74570eef.jpg Sente-se no chão com os joelhos flexionados e os pés levemente elevados. Segure um kettlebell pelos chifres ou pela alça com ambas as mãos na altura do peito e incline o tronco para trás cerca de 45 graus. Gire o tronco para um lado levando o kettlebell em direção ao chão ao lado do quadril e depois gire para o outro lado. Mantenha o core firme e mova com controle, sem usar impulso. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0ad5d7e4-5cb5-46c9-af75-390b74570eef.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/twist-ruso-con-mancuernas Twist ruso con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ae9b0431-20b8-406d-8512-a55c439597ba.jpg Sentate en el piso con las rodillas flexionadas y los pies levemente elevados. Sostené una mancuerna con ambas manos a la altura del pecho e incliná el torso hacia atrás unos 45 grados. Rotá el torso hacia un lado llevando la mancuerna hacia el piso al costado de la cadera, luego rotá al otro lado. Mantené el core apretado y mové con control, sin usar impulso. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ae9b0431-20b8-406d-8512-a55c439597ba.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/twist-ruso-con-mancuernas Dumbbell Russian Twist https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ae9b0431-20b8-406d-8512-a55c439597ba.jpg Sit on the floor with your knees bent and feet slightly elevated. Hold a single dumbbell with both hands at chest level and lean your torso back to roughly 45 degrees. Rotate your torso to one side, bringing the dumbbell toward the floor beside your hip, then rotate to the other side. Keep your core tight and move with control, avoiding excessive momentum. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ae9b0431-20b8-406d-8512-a55c439597ba.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/twist-ruso-con-mancuernas Giro russo com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/ae9b0431-20b8-406d-8512-a55c439597ba.jpg Sente-se no chão com os joelhos flexionados e os pés levemente elevados. Segure um halter com ambas as mãos na altura do peito e incline o tronco para trás cerca de 45 graus. Gire o tronco para um lado levando o halter em direção ao chão ao lado do quadril e depois gire para o outro lado. Mantenha o core firme e mova com controle, sem usar impulso. https://storage.googleapis.com/kaizer-public-media/exercises/videos/ae9b0431-20b8-406d-8512-a55c439597ba.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/v-ups V-Ups https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/af35b736-9245-499d-a3e3-a950db86565a.jpg Acostate boca arriba con los brazos extendidos sobre la cabeza y las piernas rectas. Simultáneamente subílas piernas y el torso del piso, estirando las manos hacia los pies para formar una V arriba. Bajá brazos y piernas controlados sin dejar que toquen el piso entre repeticiones. Mantené el core apretado y evitá tirar del cuello hacia adelante. https://storage.googleapis.com/kaizer-public-media/exercises/videos/af35b736-9245-499d-a3e3-a950db86565a.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/v-ups V-Ups https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/af35b736-9245-499d-a3e3-a950db86565a.jpg Lie flat on your back with your arms extended overhead and legs straight. Simultaneously raise your legs and torso off the floor, reaching your hands toward your toes to form a V shape at the top. Lower your arms and legs back down under control without letting them touch the floor between reps. Keep your core tight and avoid jerking your neck forward. https://storage.googleapis.com/kaizer-public-media/exercises/videos/af35b736-9245-499d-a3e3-a950db86565a.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/v-ups V-Ups https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/af35b736-9245-499d-a3e3-a950db86565a.jpg Deite-se de costas com os braços estendidos acima da cabeça e as pernas retas. Simultaneamente eleve as pernas e o tronco do chão, estendendo as mãos em direção aos pés para formar um V no topo. Desça braços e pernas de forma controlada sem deixá-los tocar o chão entre as repetições. Mantenha o core contraído e evite puxar o pescoço para frente. https://storage.googleapis.com/kaizer-public-media/exercises/videos/af35b736-9245-499d-a3e3-a950db86565a.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/vuelo-de-pecho-de-arriba-hacia-abajo-en-polea Vuelo de pecho de arriba hacia abajo en polea https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/62ecc7a0-208c-45f1-9932-83c8a0238bd4.jpg Llevá las dos poleas a la posición más alta y tomá una manija en cada mano. Da un paso al frente con la postura partida y una leve inclinación, los brazos abiertos a la altura del hombro y los codos apenas flexionados. Bajá las manijas cruzándolas delante de la cadera, apretando el pecho abajo y sintiendo un buen estiramiento arriba. Volvé lento controlando. El recorrido descendente carga más la parte baja del pecho. https://storage.googleapis.com/kaizer-public-media/exercises/videos/62ecc7a0-208c-45f1-9932-83c8a0238bd4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/vuelo-de-pecho-de-arriba-hacia-abajo-en-polea High-to-Low Cable Fly https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/62ecc7a0-208c-45f1-9932-83c8a0238bd4.jpg Set both pulleys at the highest position and grip a single handle in each hand. Step forward into a split stance with a slight forward lean and arms out at shoulder height with a soft elbow bend. Bring the handles down and across in front of your hips, squeezing the chest at the bottom and feeling a strong stretch at the top. Return slowly with control. The downward arc biases the lower portion of the chest. https://storage.googleapis.com/kaizer-public-media/exercises/videos/62ecc7a0-208c-45f1-9932-83c8a0238bd4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/vuelo-de-pecho-de-arriba-hacia-abajo-en-polea Crucifixo no cabo de cima para baixo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/62ecc7a0-208c-45f1-9932-83c8a0238bd4.jpg Coloque as duas polias na posição mais alta e segure uma manopla em cada mão. Dê um passo à frente em base partida com leve inclinação, com os braços abertos na altura dos ombros e cotovelos levemente flexionados. Traga as manoplas para baixo e cruze à frente do quadril, contraindo o peito embaixo e sentindo um bom alongamento no topo. Retorne devagar e controlado. O arco descendente enfatiza a parte inferior do peito. https://storage.googleapis.com/kaizer-public-media/exercises/videos/62ecc7a0-208c-45f1-9932-83c8a0238bd4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/vuelo-en-y-inclinado-en-polea Vuelo en Y inclinado en polea https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/555c527c-ded5-4ac0-b5b6-e4341a271df2.jpg Llevá las dos poleas a la posición más baja y tomá la manija contraria con cada mano para que los cables se crucen al frente. Inclinate desde la cadera con la espalda recta. Subí las manijas en forma de Y, con los pulgares guiando, hasta que los brazos pasen levemente la altura del hombro arriba. Apretá deltoides posteriores y trapecios medios y bajá lento controlando. https://storage.googleapis.com/kaizer-public-media/exercises/videos/555c527c-ded5-4ac0-b5b6-e4341a271df2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/vuelo-en-y-inclinado-en-polea Bent-Over Cable Y-Raise https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/555c527c-ded5-4ac0-b5b6-e4341a271df2.jpg Set both pulleys at the lowest position and grab the opposite handle with each hand so the cables cross in front of you. Hinge forward at the hips with a flat back. Pull the handles up and out into a Y shape, with thumbs leading and arms slightly above shoulder height at the top. Squeeze the rear delts and lower mid-traps, then return slowly under control. https://storage.googleapis.com/kaizer-public-media/exercises/videos/555c527c-ded5-4ac0-b5b6-e4341a271df2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/vuelo-en-y-inclinado-en-polea Elevação em Y inclinado no cabo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/555c527c-ded5-4ac0-b5b6-e4341a271df2.jpg Coloque as duas polias na posição mais baixa e segure a manopla oposta com cada mão para que os cabos se cruzem à frente. Incline o quadril mantendo as costas retas. Suba as manoplas em formato de Y com os polegares guiando, levando os braços um pouco acima da altura dos ombros no topo. Contraia os deltoides posteriores e o trapézio médio e desça lento controlando. https://storage.googleapis.com/kaizer-public-media/exercises/videos/555c527c-ded5-4ac0-b5b6-e4341a271df2.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/vuelo-lateral-en-landmine Vuelo lateral en landmine https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f25f3e59-5543-4de7-aa8c-d2595872eb6d.jpg Fijá un extremo de la barra en un soporte de landmine y parate de costado, agarrando el extremo libre con la mano más lejana a la barra, cruzando el cuerpo. Manteniendo una leve flexión en el codo, levantá la barra hacia afuera y arriba en un arco hasta que el brazo llegue más o menos a la altura del hombro, guiando con el codo. Bajala de forma controlada por el mismo recorrido. El arco del landmine suma tensión constante sobre el deltoides lateral en todo el rango; completá todas las repeticiones de un lado antes de cambiar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f25f3e59-5543-4de7-aa8c-d2595872eb6d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/vuelo-lateral-en-landmine Landmine Lateral Raise https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f25f3e59-5543-4de7-aa8c-d2595872eb6d.jpg Anchor one end of a barbell in a landmine and stand side-on, gripping the free end with the hand farthest from the bar across your body. Keeping a slight bend in your elbow, raise the bar out and up in an arc until your arm reaches roughly shoulder height, leading with your elbow. Lower it back down under control along the same path. The arcing landmine path adds constant tension on the lateral deltoid through the range; complete all reps on one side before switching. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f25f3e59-5543-4de7-aa8c-d2595872eb6d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/vuelo-lateral-en-landmine Elevação lateral no landmine https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f25f3e59-5543-4de7-aa8c-d2595872eb6d.jpg Fixe uma ponta da barra em um suporte de landmine e fique de lado, segurando a ponta livre com a mão mais distante da barra, cruzando o corpo. Mantendo uma leve flexão no cotovelo, eleve a barra para fora e para cima em um arco até o braço chegar mais ou menos à altura do ombro, guiando com o cotovelo. Desça-a de forma controlada pelo mesmo trajeto. O arco do landmine adiciona tensão constante sobre o deltoide lateral em toda a amplitude; complete todas as repetições de um lado antes de trocar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f25f3e59-5543-4de7-aa8c-d2595872eb6d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/vuelo-powell Vuelo Powell https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/213f7bdc-fa21-4239-aa3d-2e563dfb6727.jpg Acostate de costado sobre un banco o el piso con una mancuerna liviana en la mano de arriba, el brazo relajado cruzado o por delante del cuerpo. Manteniendo una leve flexión en el codo, subí la mancuerna hacia arriba y atrás en un arco hasta que apunte al techo, guiando con la parte trasera y lateral del hombro. Este ángulo carga más el deltoides posterior y lateral que el frontal. Bajá despacio con control total por el mismo arco y cambiá de lado al terminar las repeticiones. https://storage.googleapis.com/kaizer-public-media/exercises/videos/213f7bdc-fa21-4239-aa3d-2e563dfb6727.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/vuelo-powell Powell Raise https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/213f7bdc-fa21-4239-aa3d-2e563dfb6727.jpg Lie on your side on a bench or the floor with a light dumbbell in your top hand, arm relaxed across or in front of your body. Keeping a slight bend in the elbow, raise the dumbbell up and back in an arc until it points toward the ceiling, leading with the rear and side of the shoulder. This angle biases the posterior and lateral deltoid rather than the front. Lower slowly under full control along the same arc and switch sides after completing your reps. https://storage.googleapis.com/kaizer-public-media/exercises/videos/213f7bdc-fa21-4239-aa3d-2e563dfb6727.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/vuelo-powell Elevação Powell https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/213f7bdc-fa21-4239-aa3d-2e563dfb6727.jpg Deite de lado sobre um banco ou o chão com um halter leve na mão de cima, o braço relaxado cruzado ou à frente do corpo. Mantendo uma leve flexão no cotovelo, eleve o halter para cima e para trás em um arco até apontar para o teto, conduzindo com a parte traseira e lateral do ombro. Esse ângulo enfatiza o deltoide posterior e lateral em vez do anterior. Desça devagar com controle total pelo mesmo arco e troque de lado ao terminar as repetições. https://storage.googleapis.com/kaizer-public-media/exercises/videos/213f7bdc-fa21-4239-aa3d-2e563dfb6727.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/vuelos-frontales-con-barra Vuelos frontales con barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f71e4bad-a8e9-48ce-9067-0c9d9704bea9.jpg Parate derecho con una barra frente a los muslos y agarre prono. Elevá hasta la altura de los hombros con los brazos rectos. Pausá y bajá lento. Evitá usar impulso o balanceo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f71e4bad-a8e9-48ce-9067-0c9d9704bea9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/vuelos-frontales-con-barra Barbell Front Raises https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f71e4bad-a8e9-48ce-9067-0c9d9704bea9.jpg Stand upright holding a barbell in front of your thighs with an overhand grip. Raise it to shoulder level keeping arms straight. Pause, then lower slowly. Avoid using momentum or swinging. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f71e4bad-a8e9-48ce-9067-0c9d9704bea9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/vuelos-frontales-con-barra Elevação frontal com barra https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f71e4bad-a8e9-48ce-9067-0c9d9704bea9.jpg Fique em pé segurando uma barra à frente das coxas com pegada pronada. Eleve a barra até a altura do ombro mantendo os braços estendidos. Faça uma pausa e depois abaixe lentamente. Evite usar impulso ou balançar o corpo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f71e4bad-a8e9-48ce-9067-0c9d9704bea9.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/vuelos-frontales-con-mancuernas Vuelos frontales con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/4dd807c0-e53b-4138-85aa-19588c0cb0e5.jpg Parate con mancuernas a los costados. Elevá uno o ambos brazos al frente hasta la altura de los hombros. Pausá y bajá lento. Mantené el core firme y el movimiento estricto. https://storage.googleapis.com/kaizer-public-media/exercises/videos/4dd807c0-e53b-4138-85aa-19588c0cb0e5.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/vuelos-frontales-con-mancuernas Dumbbell Front Raises https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/4dd807c0-e53b-4138-85aa-19588c0cb0e5.jpg Stand holding dumbbells at your sides. Raise one or both arms straight in front of you to shoulder height. Pause briefly, then lower slowly. Keep your core braced and movement strict. https://storage.googleapis.com/kaizer-public-media/exercises/videos/4dd807c0-e53b-4138-85aa-19588c0cb0e5.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/vuelos-frontales-con-mancuernas Elevação frontal com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/4dd807c0-e53b-4138-85aa-19588c0cb0e5.jpg Fique em pé segurando halteres ao lado do corpo. Eleve um ou ambos os braços retos à frente até a altura do ombro. Faça uma pausa breve e depois desça lentamente. Mantenha o core firme e o movimento bem controlado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/4dd807c0-e53b-4138-85aa-19588c0cb0e5.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/vuelos-frontales-en-polea Vuelos frontales en polea https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f65cce78-ddba-4012-b8bf-20ed25612b5e.jpg Colocá una manija en la polea baja. De espaldas a la máquina, tomá el agarre entre las piernas con un brazo. Elevá al frente hasta la altura del hombro con el codo extendido. Pausá y bajá lento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f65cce78-ddba-4012-b8bf-20ed25612b5e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/vuelos-frontales-en-polea Cable Front Raises https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f65cce78-ddba-4012-b8bf-20ed25612b5e.jpg Attach a single handle to a low pulley. Stand facing away from the machine and grab the handle with one hand between your legs. Raise your arm forward to shoulder height with a straight elbow. Pause and lower slowly. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f65cce78-ddba-4012-b8bf-20ed25612b5e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/vuelos-frontales-en-polea Elevação frontal no cabo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/f65cce78-ddba-4012-b8bf-20ed25612b5e.jpg Prenda uma alça simples na polia baixa. Fique de costas para a máquina e segure a alça com uma mão entre as pernas. Eleve o braço à frente até a altura do ombro com o cotovelo estendido. Faça uma pausa e desça lentamente. https://storage.googleapis.com/kaizer-public-media/exercises/videos/f65cce78-ddba-4012-b8bf-20ed25612b5e.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/vuelos-laterales-acostado-de-costado-con-mancuerna Vuelos laterales acostado de costado con mancuerna https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/17ae3187-d5c4-42b8-8ec7-894045092fea.jpg Acostate de costado sobre un banco inclinado, sosteniendo una mancuerna con la mano de arriba y el brazo apoyado cruzando el cuerpo. Mantené una leve flexión en el codo y el core activado para quedar estable sobre el banco. Levantá la mancuerna hacia afuera y arriba hasta que el brazo quede más o menos paralelo al piso, guiando el movimiento con el codo. Bajala despacio cruzando el cuerpo; el ángulo de costado mantiene tensión constante en el deltoides lateral en la parte baja del recorrido. https://storage.googleapis.com/kaizer-public-media/exercises/videos/17ae3187-d5c4-42b8-8ec7-894045092fea.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/vuelos-laterales-acostado-de-costado-con-mancuerna Side-Lying Dumbbell Lateral Raise https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/17ae3187-d5c4-42b8-8ec7-894045092fea.jpg Lie on your side on an incline bench, holding a dumbbell in your top hand with your arm resting across your body. Keep a slight bend in your elbow and your core engaged to stay stable on the bench. Raise the dumbbell out and up until your arm is roughly parallel to the floor, leading with your elbow. Lower it slowly back across your body; the side-lying angle keeps constant tension on the lateral delt through the bottom of the range. https://storage.googleapis.com/kaizer-public-media/exercises/videos/17ae3187-d5c4-42b8-8ec7-894045092fea.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/vuelos-laterales-acostado-de-costado-con-mancuerna Elevação lateral deitado de lado com halter https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/17ae3187-d5c4-42b8-8ec7-894045092fea.jpg Deite-se de lado sobre um banco inclinado, segurando um halter com a mão de cima e o braço apoiado cruzando o corpo. Mantenha uma leve flexão no cotovelo e o core ativado para ficar estável no banco. Levante o halter para fora e para cima até o braço ficar aproximadamente paralelo ao chão, conduzindo o movimento com o cotovelo. Desça devagar cruzando o corpo; o ângulo deitado de lado mantém tensão constante no deltoide lateral na parte baixa do movimento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/17ae3187-d5c4-42b8-8ec7-894045092fea.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/vuelos-laterales-con-banda-sentado Vuelos laterales con banda sentado https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/07fbfa77-bfe4-4007-9a9a-e1e7382bafb6.jpg Sentate erguido en un banco y parate sobre una banda de resistencia con ambos pies, agarrando las manijas a los costados. Elevá los brazos hasta la altura de los hombros en un arco controlado y bajá lento. Mantené el torso firme y evitá usar impulso. https://storage.googleapis.com/kaizer-public-media/exercises/videos/07fbfa77-bfe4-4007-9a9a-e1e7382bafb6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/vuelos-laterales-con-banda-sentado Seated Band Lateral Raises https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/07fbfa77-bfe4-4007-9a9a-e1e7382bafb6.jpg Sit upright on a bench and stand on a resistance band with both feet, holding the handles at your sides. Raise your arms out to shoulder height in a controlled arc, then lower slowly. Keep your torso braced and avoid swinging. https://storage.googleapis.com/kaizer-public-media/exercises/videos/07fbfa77-bfe4-4007-9a9a-e1e7382bafb6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/vuelos-laterales-con-banda-sentado Elevação lateral sentado com faixa elástica https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/07fbfa77-bfe4-4007-9a9a-e1e7382bafb6.jpg Sente-se ereto em um banco e pise em uma faixa elástica com os dois pés, segurando as alças ao lado do corpo. Eleve os braços até a altura dos ombros em um arco controlado e desça lentamente. Mantenha o tronco firme e evite usar impulso. https://storage.googleapis.com/kaizer-public-media/exercises/videos/07fbfa77-bfe4-4007-9a9a-e1e7382bafb6.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/vuelos-laterales-con-mancuernas Vuelos laterales con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/eb2d0179-305d-4d25-8d84-9cc5ed44efa4.jpg Parate derecho con mancuernas a los costados. Con una leve flexión en los codos, elevá los brazos hacia los lados hasta los hombros. Pausá y bajá lento. Mantené el torso firme. https://storage.googleapis.com/kaizer-public-media/exercises/videos/eb2d0179-305d-4d25-8d84-9cc5ed44efa4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/vuelos-laterales-con-mancuernas Dumbbell Lateral Raises https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/eb2d0179-305d-4d25-8d84-9cc5ed44efa4.jpg Stand upright holding dumbbells at your sides. With a slight bend in your elbows, raise your arms out to the sides until shoulder level. Pause, then lower slowly. Keep your torso still. https://storage.googleapis.com/kaizer-public-media/exercises/videos/eb2d0179-305d-4d25-8d84-9cc5ed44efa4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/vuelos-laterales-con-mancuernas Elevação lateral com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/eb2d0179-305d-4d25-8d84-9cc5ed44efa4.jpg Fique em pé segurando halteres ao lado do corpo. Com uma leve flexão nos cotovelos, eleve os braços para os lados até a altura dos ombros. Faça uma pausa e depois desça lentamente. Mantenha o tronco parado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/eb2d0179-305d-4d25-8d84-9cc5ed44efa4.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/vuelos-laterales-en-polea Vuelos laterales en polea https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b484ab96-6ff1-44b7-a2d5-def555fd0c78.jpg Acoplá una manija a la polea baja. Parate de costado a la máquina y sujetá con la mano externa. Elevá el brazo lateralmente hasta el hombro y bajá con control. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b484ab96-6ff1-44b7-a2d5-def555fd0c78.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/vuelos-laterales-en-polea Cable Lateral Raises https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b484ab96-6ff1-44b7-a2d5-def555fd0c78.jpg Attach a handle to the low pulley. Stand sideways to the machine and grip the handle with the outside hand. Raise your arm laterally to shoulder height, then lower with control. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b484ab96-6ff1-44b7-a2d5-def555fd0c78.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/vuelos-laterales-en-polea Elevação lateral no cabo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/b484ab96-6ff1-44b7-a2d5-def555fd0c78.jpg Prenda uma alça na polia baixa. Fique de lado para a máquina e segure a alça com a mão mais distante. Eleve o braço lateralmente até a altura do ombro e depois desça com controle. https://storage.googleapis.com/kaizer-public-media/exercises/videos/b484ab96-6ff1-44b7-a2d5-def555fd0c78.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/vuelos-laterales-en-polea-cruzada Vuelos laterales en polea cruzada https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/744f9b51-adc4-4b8a-bff3-c97281d43bae.jpg Parate entre dos torres de cable con poleas bajas, sosteniendo la manija opuesta en cada mano (los cables se cruzan frente al cuerpo). Con los brazos levemente flexionados y las muñecas neutras, elevá ambos brazos hacia los costados hasta la altura de los hombros en simultáneo, manteniendo la tensión constante. Bajá con control y mantené el torso quieto. https://storage.googleapis.com/kaizer-public-media/exercises/videos/744f9b51-adc4-4b8a-bff3-c97281d43bae.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/vuelos-laterales-en-polea-cruzada Cable Crossover Lateral Raises https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/744f9b51-adc4-4b8a-bff3-c97281d43bae.jpg Stand between two cable towers with low pulleys, holding the opposite handle in each hand (so the cables cross in front of your body). With arms slightly bent and wrists neutral, raise both arms out laterally to shoulder height simultaneously, maintaining constant tension. Lower with control and keep the torso still throughout. https://storage.googleapis.com/kaizer-public-media/exercises/videos/744f9b51-adc4-4b8a-bff3-c97281d43bae.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/vuelos-laterales-en-polea-cruzada Elevação lateral na polia cruzada https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/744f9b51-adc4-4b8a-bff3-c97281d43bae.jpg Fique em pé entre duas torres de cabos com polias baixas, segurando a manopla oposta em cada mão (os cabos cruzam em frente ao corpo). Com os braços levemente flexionados e os punhos neutros, eleve os dois braços para os lados até a altura dos ombros simultaneamente, mantendo tensão constante. Desça com controle e mantenha o tronco parado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/744f9b51-adc4-4b8a-bff3-c97281d43bae.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/vuelos-laterales-unilateral-en-polea Vuelos laterales unilateral en polea https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/cdbada0f-ba6f-477d-9f38-ee717ae20190.jpg Parate de costado a una polea baja y agarrá la manija con la mano más alejada de la máquina, dejando que el cable cruce por delante del cuerpo. Mantené una leve flexión en el codo, el core firme y agarrate del marco con la mano libre para estabilizarte. Levantá el brazo hacia el costado hasta llegar más o menos a la altura del hombro, guiando con el codo. Bajalo despacio contra la tensión del cable; la resistencia constante mantiene el deltoides lateral cargado durante todo el recorrido. https://storage.googleapis.com/kaizer-public-media/exercises/videos/cdbada0f-ba6f-477d-9f38-ee717ae20190.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/vuelos-laterales-unilateral-en-polea Single-Arm Cable Lateral Raise https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/cdbada0f-ba6f-477d-9f38-ee717ae20190.jpg Stand side-on to a low cable pulley and grab the handle with the hand farthest from the machine, letting the cable run across the front of your body. Keep a slight bend in your elbow, your core braced, and grip the frame with your free hand for stability. Raise your arm out to the side until it reaches roughly shoulder height, leading with the elbow. Lower it slowly against the cable's tension; the constant resistance keeps the lateral delt loaded throughout the range. https://storage.googleapis.com/kaizer-public-media/exercises/videos/cdbada0f-ba6f-477d-9f38-ee717ae20190.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/vuelos-laterales-unilateral-en-polea Elevação lateral unilateral na polia https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/cdbada0f-ba6f-477d-9f38-ee717ae20190.jpg Fique de lado para uma polia baixa e segure a manopla com a mão mais distante da máquina, deixando o cabo cruzar pela frente do corpo. Mantenha uma leve flexão no cotovelo, o core firme e segure a estrutura com a mão livre para se estabilizar. Levante o braço para o lado até chegar aproximadamente à altura do ombro, conduzindo com o cotovelo. Desça devagar contra a tensão do cabo; a resistência constante mantém o deltoide lateral carregado durante todo o movimento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/cdbada0f-ba6f-477d-9f38-ee717ae20190.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/vuelos-posteriores-boca-abajo-en-banco-inclinado-con-mancuernas Vuelos posteriores boca abajo en banco inclinado con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/6b4fffba-6442-4c7f-8012-ebab392e341c.jpg Acostate boca abajo sobre un banco inclinado a unos 30-45 grados, sosteniendo una mancuerna en cada mano con los brazos colgando hacia abajo. Mantené una leve flexión en los codos y el pecho pegado al respaldo durante toda la serie. Levantá las mancuernas hacia los costados en un arco amplio hasta que los brazos queden más o menos paralelos al piso, apretando los deltoides posteriores y la espalda alta. Bajalas de forma controlada; el apoyo del pecho elimina el envión para que los deltoides posteriores hagan todo el trabajo. https://storage.googleapis.com/kaizer-public-media/exercises/videos/6b4fffba-6442-4c7f-8012-ebab392e341c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/vuelos-posteriores-boca-abajo-en-banco-inclinado-con-mancuernas Incline Prone Dumbbell Rear Delt Fly https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/6b4fffba-6442-4c7f-8012-ebab392e341c.jpg Lie face-down (prone) on an incline bench set to about 30-45 degrees, holding a dumbbell in each hand with arms hanging straight down. Keep a slight bend in your elbows and your chest pinned to the pad throughout the set. Raise the dumbbells out to the sides in a wide arc until your arms are roughly parallel to the floor, squeezing your rear delts and upper back. Lower them under control; the chest support eliminates momentum so the rear delts do all the work. https://storage.googleapis.com/kaizer-public-media/exercises/videos/6b4fffba-6442-4c7f-8012-ebab392e341c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/vuelos-posteriores-boca-abajo-en-banco-inclinado-con-mancuernas Crucifixo invertido deitado em banco inclinado com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/6b4fffba-6442-4c7f-8012-ebab392e341c.jpg Deite-se de bruços sobre um banco inclinado a cerca de 30-45 graus, segurando um halter em cada mão com os braços pendendo para baixo. Mantenha uma leve flexão nos cotovelos e o peito apoiado no encosto durante toda a série. Levante os halteres para os lados em um arco amplo até os braços ficarem aproximadamente paralelos ao chão, contraindo os deltoides posteriores e a parte alta das costas. Desça de forma controlada; o apoio do peito elimina o impulso para que os deltoides posteriores façam todo o trabalho. https://storage.googleapis.com/kaizer-public-media/exercises/videos/6b4fffba-6442-4c7f-8012-ebab392e341c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/vuelos-posteriores-con-mancuernas Vuelos posteriores con mancuernas https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/eb240aef-2488-4760-b874-3e5eb78d7435.jpg Inclinate desde las caderas con las mancuernas colgando bajo el pecho. Con codos levemente flexionados, abrí los brazos hacia los lados hasta quedar paralelos al piso. Apretá escápulas y bajá lento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/eb240aef-2488-4760-b874-3e5eb78d7435.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/vuelos-posteriores-con-mancuernas Dumbbell Reverse Fly https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/eb240aef-2488-4760-b874-3e5eb78d7435.jpg Bend at the hips with dumbbells hanging under your chest. With elbows slightly bent, raise your arms out to the sides until parallel to the floor. Squeeze your shoulder blades and lower with control. https://storage.googleapis.com/kaizer-public-media/exercises/videos/eb240aef-2488-4760-b874-3e5eb78d7435.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/vuelos-posteriores-con-mancuernas Crucifixo inverso com halteres https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/eb240aef-2488-4760-b874-3e5eb78d7435.jpg Incline o tronco pelo quadril com os halteres pendendo abaixo do peito. Com os cotovelos levemente flexionados, eleve os braços para os lados até ficarem paralelos ao chão. Contraia as escápulas e desça com controle. https://storage.googleapis.com/kaizer-public-media/exercises/videos/eb240aef-2488-4760-b874-3e5eb78d7435.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/vuelos-posteriores-en-maquina Vuelos posteriores en máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0f6428ea-a804-449c-83b7-05b120a7390f.jpg Sentate en la máquina de peck deck de espaldas al respaldo. Con los brazos extendidos hacia los costados, llevá hacia atrás hasta activar la espalda, y volvé. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0f6428ea-a804-449c-83b7-05b120a7390f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/vuelos-posteriores-en-maquina Machine Reverse Fly https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0f6428ea-a804-449c-83b7-05b120a7390f.jpg Sit at the pec deck machine facing the pad. With arms out to the sides, bring them back until you feel your upper back engage, then return. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0f6428ea-a804-449c-83b7-05b120a7390f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/vuelos-posteriores-en-maquina Crucifixo inverso na máquina https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/0f6428ea-a804-449c-83b7-05b120a7390f.jpg Sente-se na máquina pec deck de frente para o encosto. Com os braços abertos para os lados, leve-os para trás até sentir a parte superior das costas trabalhar e depois retorne. https://storage.googleapis.com/kaizer-public-media/exercises/videos/0f6428ea-a804-449c-83b7-05b120a7390f.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/vuelos-posteriores-en-polea Vuelos posteriores en polea https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d4e85b9f-2d6a-419a-aadb-cc9e62c48c2d.jpg Ubicá las poleas en posición alta con manijas. Parate en el medio, sujetá las manijas con manos cruzadas. Abrí los brazos en un arco amplio hasta alinearlos con los hombros. Volvé lento. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d4e85b9f-2d6a-419a-aadb-cc9e62c48c2d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/vuelos-posteriores-en-polea Cable Reverse Fly https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d4e85b9f-2d6a-419a-aadb-cc9e62c48c2d.jpg Set cables to the high position with handles attached. Stand in the middle, grab each handle with opposite hands. Pull your arms back in a wide arc until they align with your shoulders. Return slowly. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d4e85b9f-2d6a-419a-aadb-cc9e62c48c2d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/vuelos-posteriores-en-polea Crucifixo inverso no cabo https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/d4e85b9f-2d6a-419a-aadb-cc9e62c48c2d.jpg Ajuste os cabos na posição alta com as alças presas. Fique no meio, segure cada alça com a mão oposta. Puxe os braços para trás em um arco amplo até alinharem com os ombros. Retorne lentamente. https://storage.googleapis.com/kaizer-public-media/exercises/videos/d4e85b9f-2d6a-419a-aadb-cc9e62c48c2d.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/vuelos-posteriores-unilateral-en-polea Vuelos posteriores unilateral en polea https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/fd091119-3790-46c3-9ea9-a8dc535f392c.jpg Parate de costado a una polea a la altura del hombro y agarrá la manija con la mano más alejada de la máquina, de modo que el cable cruce por delante del cuerpo. Mantené una leve flexión en el codo, inclinate apenas desde las caderas y activá el core para estabilizarte. Llevá el brazo hacia afuera y atrás en un arco amplio hasta que quede más o menos a la altura del hombro, apretando el deltoides posterior. Volvé despacio contra la tensión del cable, manteniendo el control constante antes de cambiar de lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/fd091119-3790-46c3-9ea9-a8dc535f392c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/vuelos-posteriores-unilateral-en-polea Single-Arm Cable Rear Delt Fly https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/fd091119-3790-46c3-9ea9-a8dc535f392c.jpg Stand side-on to a cable pulley set at shoulder height and grab the handle with the hand farthest from the machine, so the cable crosses in front of your body. Keep a slight bend in your elbow, hinge slightly at the hips, and brace your core for stability. Pull your arm out and back in a wide arc until it is roughly level with your shoulder, squeezing the rear delt. Return slowly against the cable's tension, keeping constant control before switching sides. https://storage.googleapis.com/kaizer-public-media/exercises/videos/fd091119-3790-46c3-9ea9-a8dc535f392c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/vuelos-posteriores-unilateral-en-polea Crucifixo invertido unilateral na polia https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/fd091119-3790-46c3-9ea9-a8dc535f392c.jpg Fique de lado para uma polia na altura do ombro e segure a manopla com a mão mais distante da máquina, de modo que o cabo cruze pela frente do corpo. Mantenha uma leve flexão no cotovelo, incline-se levemente a partir do quadril e contraia o core para se estabilizar. Puxe o braço para fora e para trás em um arco amplo até ficar aproximadamente na altura do ombro, contraindo o deltoide posterior. Volte devagar contra a tensão do cabo, mantendo controle constante antes de trocar de lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/fd091119-3790-46c3-9ea9-a8dc535f392c.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/zancada-arana-spiderman Zancada araña (spiderman) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/238d6fd4-7aae-4a83-9fa1-271b33b2852a.jpg Empezá en posición de plancha alta y llevá un pie hacia afuera de la mano del mismo lado, hundiendo la cadera hacia el piso. Mantené la pierna de atrás extendida y la cadera baja mientras sentís el estiramiento en la cadera de la pierna de adelante y en el flexor de la de atrás. Para más movilidad, rotá el torso y llevá el brazo del mismo lado hacia el techo, abriendo la columna dorsal. Volvé la mano al piso, regresá a la plancha y repetí del otro lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/238d6fd4-7aae-4a83-9fa1-271b33b2852a.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/zancada-arana-spiderman Spiderman Lunge https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/238d6fd4-7aae-4a83-9fa1-271b33b2852a.jpg Start in a high plank position and step one foot up to the outside of the same-side hand, sinking your hips toward the floor. Keep your back leg extended and your hips low as you feel a stretch through the front-leg hip and the back-leg hip flexor. For extra mobility, rotate your torso and reach the same-side arm toward the ceiling, opening through the thoracic spine. Return your hand to the floor, step back to plank, and repeat on the other side. https://storage.googleapis.com/kaizer-public-media/exercises/videos/238d6fd4-7aae-4a83-9fa1-271b33b2852a.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/zancada-arana-spiderman Avanço spiderman https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/238d6fd4-7aae-4a83-9fa1-271b33b2852a.jpg Comece em posição de prancha alta e leve um pé para fora da mão do mesmo lado, baixando o quadril em direção ao chão. Mantenha a perna de trás estendida e o quadril baixo enquanto sente o alongamento no quadril da perna da frente e no flexor da de trás. Para mais mobilidade, gire o tronco e leve o braço do mesmo lado em direção ao teto, abrindo a coluna torácica. Volte a mão ao chão, retorne à prancha e repita do outro lado. https://storage.googleapis.com/kaizer-public-media/exercises/videos/238d6fd4-7aae-4a83-9fa1-271b33b2852a.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/zancada-cruzada-curtsy Zancada cruzada (curtsy) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/799a7667-5b0f-4ef9-83f2-43ba8bc5623b.jpg Parate derecho con los pies al ancho de la cadera y las manos en el pecho o la cadera. Llevá una pierna hacia atrás y cruzada por detrás de la otra, como una reverencia, bajando hasta que el muslo de adelante quede casi paralelo y la rodilla de atrás flote apenas arriba del piso. Mantené el pecho arriba y la rodilla de adelante alineada con la punta del pie mientras sentís el estiramiento en la parte externa del glúteo y la cara interna del muslo. Empujá con el talón de adelante para volver a pararte, después alterná o completá las reps de un lado antes de cambiar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/799a7667-5b0f-4ef9-83f2-43ba8bc5623b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/zancada-cruzada-curtsy Curtsy Lunge https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/799a7667-5b0f-4ef9-83f2-43ba8bc5623b.jpg Stand tall with your feet hip-width apart and your hands at your chest or hips. Step one leg back and across behind the other, like a curtsy, lowering until your front thigh is near parallel and your back knee hovers just off the floor. Keep your chest up and front knee tracking over your toes while you feel the stretch through the outer glute and inner thigh. Drive through the front heel to return to standing, then alternate or complete reps on one side before switching. https://storage.googleapis.com/kaizer-public-media/exercises/videos/799a7667-5b0f-4ef9-83f2-43ba8bc5623b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/zancada-cruzada-curtsy Afundo cruzado (curtsy) https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/799a7667-5b0f-4ef9-83f2-43ba8bc5623b.jpg Fique em pé com os pés na largura do quadril e as mãos no peito ou no quadril. Leve uma perna para trás e cruzada por trás da outra, como uma reverência, descendo até a coxa da frente ficar quase paralela e o joelho de trás pairar logo acima do chão. Mantenha o peito alto e o joelho da frente alinhado com a ponta do pé enquanto sente o alongamento na parte externa do glúteo e na parte interna da coxa. Empurre com o calcanhar da frente para voltar a ficar em pé, depois alterne ou complete as repetições de um lado antes de trocar. https://storage.googleapis.com/kaizer-public-media/exercises/videos/799a7667-5b0f-4ef9-83f2-43ba8bc5623b.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ejercicios/zancadas-en-smith Zancadas en Smith https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5741b4e6-e98d-43ef-a838-8acf5cf5769a.jpg Parate dentro del Smith Machine con la barra sobre la espalda alta. Da un paso al frente o atrás y bajá hasta que la rodilla trasera casi toque el piso. Empujá con el talón delantero para volver. Torso erguido. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5741b4e6-e98d-43ef-a838-8acf5cf5769a.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/en/exercises/zancadas-en-smith Smitch Machine Lunges https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5741b4e6-e98d-43ef-a838-8acf5cf5769a.jpg Stand inside a Smith machine with the bar across your upper back. Step one leg forward or backward and lower your body until your back knee nearly touches the ground. Press through your front heel to return. Keep your torso upright. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5741b4e6-e98d-43ef-a838-8acf5cf5769a.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/pt/exercicios/zancadas-en-smith Afundo na máquina Smith https://storage.googleapis.com/kaizer-public-media/exercises/thumbnails/5741b4e6-e98d-43ef-a838-8acf5cf5769a.jpg Fique dentro da máquina Smith com a barra apoiada na parte superior das costas. Dê um passo à frente ou para trás e desça o corpo até o joelho de trás quase tocar o chão. Empurre pelo calcanhar da perna da frente para voltar. Mantenha o tronco ereto. https://storage.googleapis.com/kaizer-public-media/exercises/videos/5741b4e6-e98d-43ef-a838-8acf5cf5769a.mp4 yes 2026-08-16T00:00:00.000Z monthly 0.6 https://kaizer.app/ayuda 2026-08-03T00:00:00.000Z weekly 0.7 https://kaizer.app/en/help 2026-08-03T00:00:00.000Z weekly 0.7 https://kaizer.app/pt/ajuda 2026-08-03T00:00:00.000Z weekly 0.7 https://kaizer.app/ayuda/primeros-pasos 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/en/help/getting-started 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/pt/ajuda/primeiros-passos 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/ayuda/alumnos 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/en/help/clients 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/pt/ajuda/alunos 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/ayuda/rutinas-y-planes 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/en/help/routines-and-plans 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/pt/ajuda/rotinas-e-planos 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/ayuda/biblioteca-de-ejercicios 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/en/help/exercise-bank 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/pt/ajuda/biblioteca-de-exercicios 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/ayuda/kaizer-ai 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/en/help/kaizer-ai 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/pt/ajuda/kaizer-ai 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/ayuda/chat 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/en/help/chat 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/pt/ajuda/chat 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/ayuda/cobros 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/en/help/client-payments 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/pt/ajuda/cobrancas 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/ayuda/marketplace 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/en/help/marketplace 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/pt/ajuda/marketplace 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/ayuda/referidos 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/en/help/referrals 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/pt/ajuda/indicacoes 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/ayuda/facturacion 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/en/help/billing 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/pt/ajuda/faturamento 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/ayuda/automatizaciones 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/en/help/automations 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/pt/ajuda/automacoes 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/ayuda/metricas 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/en/help/analytics 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/pt/ajuda/metricas 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/ayuda/problemas-frecuentes 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/en/help/troubleshooting 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/pt/ajuda/problemas-frequentes 2026-08-03T00:00:00.000Z weekly 0.6 https://kaizer.app/ayuda/primeros-pasos/create-trainer-account 2026-06-14T10:00:00.000Z monthly 0.5 https://kaizer.app/en/help/getting-started/create-trainer-account 2026-06-14T10:00:00.000Z monthly 0.5 https://kaizer.app/pt/ajuda/primeiros-passos/create-trainer-account 2026-06-14T10:00:00.000Z monthly 0.5 https://kaizer.app/ayuda/primeros-pasos/verify-email 2026-06-14T10:00:00.000Z monthly 0.5 https://kaizer.app/en/help/getting-started/verify-email 2026-06-14T10:00:00.000Z monthly 0.5 https://kaizer.app/pt/ajuda/primeiros-passos/verify-email 2026-06-14T10:00:00.000Z monthly 0.5 https://kaizer.app/ayuda/primeros-pasos/complete-onboarding 2026-06-14T10:00:00.000Z monthly 0.5 https://kaizer.app/en/help/getting-started/complete-onboarding 2026-06-14T10:00:00.000Z monthly 0.5 https://kaizer.app/pt/ajuda/primeiros-passos/complete-onboarding 2026-06-14T10:00:00.000Z monthly 0.5 https://kaizer.app/ayuda/primeros-pasos/dashboard-tour 2026-06-14T10:00:00.000Z monthly 0.5 https://kaizer.app/en/help/getting-started/dashboard-tour 2026-06-14T10:00:00.000Z monthly 0.5 https://kaizer.app/pt/ajuda/primeiros-passos/dashboard-tour 2026-06-14T10:00:00.000Z monthly 0.5 https://kaizer.app/ayuda/alumnos/invite-clients 2026-06-14T10:00:00.000Z monthly 0.5 https://kaizer.app/en/help/clients/invite-clients 2026-06-14T10:00:00.000Z monthly 0.5 https://kaizer.app/pt/ajuda/alunos/invite-clients 2026-06-14T10:00:00.000Z monthly 0.5 https://kaizer.app/ayuda/alumnos/how-clients-join 2026-06-14T10:00:00.000Z monthly 0.5 https://kaizer.app/en/help/clients/how-clients-join 2026-06-14T10:00:00.000Z monthly 0.5 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