{"id":10651,"date":"2021-04-14T15:30:15","date_gmt":"2021-04-14T13:30:15","guid":{"rendered":"https:\/\/shop.start2run.app\/tips\/start-2-run-esteira-5\/"},"modified":"2021-11-03T16:07:08","modified_gmt":"2021-11-03T15:07:08","slug":"dicas-para-o-seu-aquecimento","status":"publish","type":"tips","link":"https:\/\/shop.start2run.app\/pt\/dicas\/dicas-para-o-seu-aquecimento\/","title":{"rendered":"Dicas para o seu aquecimento"},"content":{"rendered":"\n<p>Pronto para iniciar os seus exerc\u00edcios? Com estes exerc\u00edcios j\u00e1 pode aquecer os seus m\u00fasculos antes do treino.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\">Os benef\u00edcios do aquecimento<\/h1>\n\n\n\n<p>Com estes exerc\u00edcios j\u00e1 pode aquecer os seus m\u00fasculos antes do treino. Um aquecimento assegura que os seus m\u00fasculos est\u00e3o preparados para a sua sess\u00e3o de treino, reduzindo a hip\u00f3tese de les\u00f5es e preparando-se mentalmente para a sua sess\u00e3o de corrida. Durante o aquecimento, o ritmo card\u00edaco aumenta e a circula\u00e7\u00e3o acelera gradualmente. Desta forma, os seus m\u00fasculos recebem mais oxig\u00e9nio e estimulam o sistema nervoso. S\u00e3o necess\u00e1rios apenas alguns minutos antes do treino. Portanto, porque n\u00e3o? \ud83d\ude42<\/p>\n\n\n\n<h1 class=\"wp-block-heading\">Como come\u00e7ar?<\/h1>\n\n\n\n<p>Assim que cal\u00e7ar os seus sapatos de corrida, estar\u00e1 pronto para o aquecimento. Escolha uma lista de reprodu\u00e7\u00e3o na nossa aplica\u00e7\u00e3o e entre no ritmo certo. <br>Est\u00e1 na linha de partida? Fa\u00e7a o aquecimento entre 15 a 30 minutos antes do in\u00edcio. N\u00e3o adianta programar os seus exerc\u00edcios de aquecimento com uma hora de anteced\u00eancia.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Polichinelos<\/h2>\n\n\n\n<p>De uma posi\u00e7\u00e3o parada, salte abrindo os bra\u00e7os e pernas, depois salte de volta para uma posi\u00e7\u00e3o fechada. Repita a um ritmo r\u00e1pido.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/res.cloudinary.com\/energylab\/image\/upload\/v1596442283\/start2run\/Warming%20up\/DSC_4635_Evy_summer_5000px.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Joelho levantado<\/h2>\n\n\n\n<p>Salte no local e levante alternadamente um joelho, fa\u00e7a isto a grande velocidade.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/res.cloudinary.com\/energylab\/image\/upload\/v1596442312\/start2run\/Warming%20up\/DSC_4657_Evy_summer_5000px.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Calcanhar nas n\u00e1degas<\/h2>\n\n\n\n<p>Salte no mesmo lugar e puxe alternadamente um calcanhar em dire\u00e7\u00e3o \u00e0s n\u00e1degas. Realize este exerc\u00edcio em alta velocidade durante o aquecimento.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/res.cloudinary.com\/energylab\/image\/upload\/v1596442343\/start2run\/Warming%20up\/DSC_4704_Evy_summer_5000px.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<h1 class=\"wp-block-heading\">Diferen\u00e7a entre inverno e ver\u00e3o?<\/h1>\n\n\n\n<p>O aquecimento \u00e9 recomendado em ambas as esta\u00e7\u00f5es. No ver\u00e3o pode facilmente fazer o seu aquecimento ao ar livre, no inverno provavelmente prefere um aquecimento dentro de casa. Como os seus m\u00fasculos podem precisar de aquecer um pouco mais no inverno, poder\u00e1 tornar o aquecimento um pouco mais longo nos meses de inverno. Quando sentir que est\u00e1 a come\u00e7ar a transpirar, est\u00e1 pronto para correr.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pronto para iniciar os seus exerc\u00edcios? Com estes exerc\u00edcios j\u00e1 pode aquecer os seus m\u00fasculos antes do treino.<\/p>\n","protected":false},"featured_media":14698,"template":"","meta":{"inline_featured_image":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":""},"tags":[546,228,230],"tips_categories":[258,274],"class_list":["post-10651","tips","type-tips","status-publish","has-post-thumbnail","hentry","tag-aquecimento","tag-training-pt","tag-trainingsschema-pt","tips_categories-prevencao-de-lesoes","tips_categories-tecnica-de-corrida"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Dicas para o seu aquecimento - Start 2 Run<\/title>\n<meta name=\"description\" content=\"Pronto para iniciar os seus exerc\u00edcios? Com estes exerc\u00edcios j\u00e1 pode aquecer os seus m\u00fasculos antes do treino.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/shop.start2run.app\/pt\/dicas\/dicas-para-o-seu-aquecimento\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dicas para o seu aquecimento - Start 2 Run\" \/>\n<meta property=\"og:description\" content=\"Pronto para iniciar os seus exerc\u00edcios? 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