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Flexões de braço em todas as variações, supino com halteres e crucifixo cobrem peito alto, médio e baixo; o que muda o peso do trabalho de uma região para outra é o ângulo do tronco e a distância entre as mãos.","2":"Abdominal não pede série sem fim: pede exercício curto, bem feito e repetido. Abdominal tradicional, prancha, elevação de pernas e suas variações cobrem o reto abdominal, os oblíquos e a parte baixa. Não precisa de equipamento: um colchonete e oito minutos já dão o treino inteiro.","4":"O bíceps faz duas coisas: dobra o cotovelo e gira o antebraço. Rosca com halteres, rosca martelo, rosca concentrada e suas variações cobrem a cabeça longa e a curta — e não há mais nada para cobrir. É um músculo pequeno: aqui não ganha quem levanta mais peso, ganha quem se ajuda menos.","5":"Panturrilha se treina subindo na ponta dos pés: em pé, sentado, num degrau, em uma perna só. Com a perna estendida trabalha o gastrocnêmio; com o joelho dobrado, o sóleo. As duas posições não se repetem: elas dividem o músculo, e pular uma é treinar metade da panturrilha.","6":"O antebraço trabalha em toda pegada, você pensando nele ou não. Rosca de punho, rosca inversa e suspensão na barra treinam ele direto: são os músculos que decidem por quanto tempo você segura uma carga e, portanto, quantas repetições o resto do corpo consegue fazer. Quando falha, não faltou força — faltou pegada.","7":"O glúteo é o maior músculo do corpo e responde a três coisas: estender o quadril, abrir a perna e sustentar a posição. Ponte, elevação de quadril, afundo, coice e agachamento nas suas variações cobrem as três — e, pelo menos no começo, sem nenhum aparelho e sem sair da sala de casa.","10":"A lombar não está ali para aparecer: está ali para segurar a coluna enquanto todo o resto se mexe. Ela se treina com extensões no chão e pontes, sempre sem impulso e sem forçar o arco das costas. É trabalho de qualidade, não de quantidade — e muito menos de carga.","11":"Os oblíquos são os músculos laterais do abdômen: giram o tronco, inclinam para o lado e, principalmente, seguram ele parado quando alguma coisa tenta tirá-lo do lugar. Treinam com torções, prancha lateral, abdominal oblíquo e elevações de pernas — tudo com o peso do corpo, no espaço de um colchonete.","12":"O quadríceps se treina dobrando e estendendo o joelho sob carga: agachamento, afundo, subida no step, cadeirinha na parede e suas variações. São exercícios que levam junto glúteo e core, então rendem muito pelo tempo que ocupam — é o treino que menos compensa pular quando o dia está curto.","13":"Ombro se treina com elevações e empurrões: laterais, frontais, a noventa graus e desenvolvimento acima da cabeça, com halteres, elásticos ou o peso do corpo. O deltoide tem três porções — anterior, lateral e posterior — e cada uma quer o seu ângulo: uma elevação sozinha nunca cobre o ombro inteiro.","15":"O tríceps é dois terços do braço: se o objetivo é braço, é por aqui que se começa. 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