{"id":19186,"date":"2021-09-01T15:26:07","date_gmt":"2021-09-01T15:26:07","guid":{"rendered":"https:\/\/www.exploreparkour.com\/hip-roll-2\/"},"modified":"2022-05-05T12:39:12","modified_gmt":"2022-05-05T12:39:12","slug":"hip-roll-2","status":"publish","type":"post","link":"https:\/\/www.exploreparkour.com\/pt-br\/hip-roll-2\/","title":{"rendered":"Hip Roll"},"content":{"rendered":"<p><div class=\"et_d4_element et_pb_section et_pb_section_0  et_pb_css_mix_blend_mode et_section_regular et_block_section\" >\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<div class=\"et_d4_element et_pb_row et_pb_row_0  et_pb_css_mix_blend_mode et_block_row\">\n\t\t\t\t<div class=\"et_d4_element et_pb_column_4_4 et_pb_column et_pb_column_0  et_pb_css_mix_blend_mode et-last-child et_block_column\">\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<div class=\"et_pb_module et_d4_element et_pb_text et_pb_text_0  et_pb_text_align_left et_pb_bg_layout_light\">\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<div class=\"et_pb_text_inner\"><p><strong>Tamb\u00e9m conhecido como: <\/strong>Didi roll, Rolamento de quadril<\/p><\/div>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t<\/div><div class=\"et_d4_element et_pb_row et_pb_row_1  et_pb_css_mix_blend_mode et_block_row\">\n\t\t\t\t<div class=\"et_d4_element et_pb_column_1_2 et_pb_column et_pb_column_1  et_pb_css_mix_blend_mode et_block_column\" id=\"sticky\">\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<div class=\"et_pb_module et_d4_element et_pb_text et_pb_text_1  et_pb_text_align_left et_pb_bg_layout_light\">\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<div class=\"et_pb_text_inner\"><h4 style=\"text-align: center\">Mostru\u00e1rio T\u00e9cnico<\/h4><\/div>\n\t\t\t<\/div><div class=\"et_pb_module et_d4_element et_pb_tabs et_pb_tabs_0 \" >\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<ul class=\"et_pb_tabs_controls clearfix\">\n\t\t\t\t\t<li class=\"et_pb_tab_0 et_pb_tab_active\"><a href=\"#\">Vista Frontal<\/a><\/li><li class=\"et_pb_tab_1\"><a href=\"#\">Vista Lateral<\/a><\/li><li class=\"et_pb_tab_2\"><a href=\"#\">Vista Posterior<\/a><\/li><li class=\"et_pb_tab_3\"><a href=\"#\">Notas em Sequ\u00eancia para o Hip Roll<\/a><\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t<div class=\"et_pb_all_tabs\">\n\t\t\t\t\t<div class=\"et_d4_element et_pb_tab et_pb_tab_0 clearfix et_pb_active_content\">\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<div class=\"et_pb_tab_content\"><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.exploreparkour.com\/wp-content\/uploads\/2020\/04\/full-front-shot-hip-roll.gif\" width=\"640\" height=\"480\" alt=\"front shot hip roll\" class=\"wp-image-19190 alignleft size-full\"><\/div>\n\t\t\t<\/div><div class=\"et_d4_element et_pb_tab et_pb_tab_1 clearfix\">\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<div class=\"et_pb_tab_content\"><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.exploreparkour.com\/wp-content\/uploads\/2020\/04\/side-shot-full.gif\" width=\"640\" height=\"480\" alt=\"Side shot hip roll\" class=\"wp-image-19191 alignleft size-full\"><\/div>\n\t\t\t<\/div><div class=\"et_d4_element et_pb_tab et_pb_tab_2 clearfix\">\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<div class=\"et_pb_tab_content\"><p><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.exploreparkour.com\/wp-content\/uploads\/2020\/04\/Full-shot-rear.gif\" width=\"640\" height=\"480\" alt=\"Back shot hip roll\" class=\"wp-image-19193 alignleft size-full\"><\/p><\/div>\n\t\t\t<\/div><div class=\"et_d4_element et_pb_tab et_pb_tab_3 clearfix\">\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<div class=\"et_pb_tab_content\"><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.exploreparkour.com\/wp-content\/uploads\/2020\/04\/full-front-shot-hip-roll.gif\" width=\"640\" height=\"480\" alt=\"front shot hip roll\" class=\"wp-image-19190 alignleft size-full\"><\/p>\n<p>A sequ\u00eancia b\u00e1sica de micro-transi\u00e7\u00f5es para este movimento \u00e9\u2026<\/p>\n<p>- Voc\u00ea iniciar\u00e1 este movimento agachando-se enquanto alcan\u00e7a o ch\u00e3o ao seu lado com o bra\u00e7o\/m\u00e3o levemente rotacionada para dentro.<\/p>\n<p>- Quando voc\u00ea estiver totalmente agachado e sua m\u00e3o tiver tocado o ch\u00e3o, posicione a parte de fora da sua coxa do mesmo lado e leve joelho oposto para tr\u00e1s de voc\u00ea, dando continuidade a rota\u00e7\u00e3o inicial.<\/p>\n<p>- O movimento deve seguir a sequ\u00eancia: coxa- &gt; gl\u00fateo-&gt; outro gl\u00fateo -&gt; outra coxa. Use a outra m\u00e3o ligeiramente atr\u00e1s de seu tronco para manter o equil\u00edbrio e o ajudar a levantar.<\/p>\n<p>- Depois que sua outra m\u00e3o e coxa tocar o ch\u00e3o, posicione a perna de fora flexionada em cerca de 90* com um passo, enquanto voc\u00ea empurra com a outra m\u00e3o e perna para se levantar e\/ou continuar se movendo.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/div>\n\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t<\/div><div class=\"et_d4_element et_pb_column_1_2 et_pb_column et_pb_column_2  et_pb_css_mix_blend_mode et-last-child et_block_column\">\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<div class=\"et_pb_module et_d4_element et_pb_text et_pb_text_2  et_pb_text_align_left et_pb_bg_layout_light\">\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<div class=\"et_pb_text_inner\"><h4 style=\"text-align: center\">Problemas Comuns \u2013 Meio<\/h4><\/div>\n\t\t\t<\/div><div class=\"et_pb_module et_d4_element et_pb_tabs et_pb_tabs_1 \" >\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<ul class=\"et_pb_tabs_controls clearfix\">\n\t\t\t\t\t<li class=\"et_pb_tab_4 et_pb_tab_active\"><a href=\"#\">Posicionando a Segunda M\u00e3o muito Cedo<\/a><\/li><li class=\"et_pb_tab_5\"><a href=\"#\">M\u00e3os \u00e0 Frente do Quadril<\/a><\/li><li class=\"et_pb_tab_6\"><a href=\"#\">Muito Peso nas M\u00e3os<\/a><\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t<div class=\"et_pb_all_tabs\">\n\t\t\t\t\t<div class=\"et_d4_element et_pb_tab et_pb_tab_4 clearfix et_pb_active_content\">\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<div class=\"et_pb_tab_content\"><p><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.exploreparkour.com\/wp-content\/uploads\/2020\/04\/problem-anticipating-with-your-hand-good.gif\" width=\"640\" height=\"480\" alt=\"Problem- anticipating with your hand in hip roll\" class=\"wp-image-19194 alignright size-full\">Quando a segunda m\u00e3o \u00e9 colocada imediatamente ap\u00f3s a primeira, ela dificulta o contato suave e progressivo da sequ\u00eancia de micro-transi\u00e7\u00f5es em rela\u00e7\u00e3o ao quadril e o ch\u00e3o. Voc\u00ea deve sentir pelo menos o in\u00edcio do rolamento acontecer antes que a segunda m\u00e3o seja posicionada.<\/p>\n<p>&nbsp;<\/p><\/div>\n\t\t\t<\/div><div class=\"et_d4_element et_pb_tab et_pb_tab_5 clearfix\">\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<div class=\"et_pb_tab_content\"><p><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.exploreparkour.com\/wp-content\/uploads\/2020\/04\/problem-hands-too-forward-in-middle.gif\" width=\"640\" height=\"480\" alt=\"weight too forward in middle hip roll\" class=\"wp-image-19197 alignright size-full\">Se voc\u00ea n\u00e3o tiver suas m\u00e3os atr\u00e1s dos quadris, voc\u00ea pode transformar este movimento em uma esp\u00e9cie de meio rolamento para tr\u00e1s esmagar o ch\u00e3o com seu ombro.<\/p>\n<p>Tente manter suas m\u00e3os atr\u00e1s de seu centro de gravidade, com os dedos voltados para frente e cotovelos levemente flexionados para que voc\u00ea possa transferir seu momentum bem e com seguran\u00e7a.<\/p>\n<p>&nbsp;<\/p><\/div>\n\t\t\t<\/div><div class=\"et_d4_element et_pb_tab et_pb_tab_6 clearfix\">\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<div class=\"et_pb_tab_content\"><p><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.exploreparkour.com\/wp-content\/uploads\/2020\/04\/problem-weight-too-much-on-hands.gif\" width=\"640\" height=\"480\" alt=\"problem weight too much on hands hip roll\" class=\"wp-image-19198 alignright size-full\">Com seu peso muito voltado para tr\u00e1s, voc\u00ea pode perder um pouco de impulso e efici\u00eancia durante o rolamento. J\u00e1 que sua energia n\u00e3o est\u00e1 completamente direcionada para o lado, parte dela \u00e9 perdida na dire\u00e7\u00e3o das suas costas. Certifique-se de direcionar seu impulso lateralmente para que voc\u00ea possa mant\u00ea-lo atrav\u00e9s do rolamento, o que lhe ajudar\u00e1 no momento de finaliza\u00e7\u00e3o e ao conect\u00e1-lo com outros movimentos.<\/p><\/div>\n\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div><div class=\"et_pb_module et_d4_element et_pb_text et_pb_text_3  et_pb_text_align_left et_pb_bg_layout_light\">\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<div class=\"et_pb_text_inner\"><h4 style=\"text-align: center\">Problemas Comuns - Finaliza\u00e7\u00e3o<\/h4><\/div>\n\t\t\t<\/div><div class=\"et_pb_module et_d4_element et_pb_tabs et_pb_tabs_2 \" >\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<ul class=\"et_pb_tabs_controls clearfix\">\n\t\t\t\t\t<li class=\"et_pb_tab_7 et_pb_tab_active\"><a href=\"#\">Peso muito Adiante<\/a><\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t<div class=\"et_pb_all_tabs\">\n\t\t\t\t\t<div class=\"et_d4_element et_pb_tab et_pb_tab_7 clearfix et_pb_active_content\">\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<div class=\"et_pb_tab_content\"><p><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.exploreparkour.com\/wp-content\/uploads\/2020\/04\/problem-weight-too-forward.gif\" width=\"640\" height=\"480\" alt=\"problem weight too forward Hip Roll\" class=\"wp-image-19200 alignright size-full\">Como em muitos tipos de rolamento, pode ser dif\u00edcil manter o controle de seu centro de gravidade no momento de finaliz\u00e1-lo.<\/p>\n<p>Pratique este e outros rolamentos bem devagar para entender seus pontos de equil\u00edbrio e fortalecer espec\u00edficas posi\u00e7\u00f5es do seu corpo. Ent\u00e3o, voc\u00ea pode aceler\u00e1-lo progressivamente sem perder o controle. Neste caso em espec\u00edfico, mantenha sua postura sob controle e tente concentrar seu peso mais na perna em avan\u00e7o e menos na \u00faltima m\u00e3o de apoio.<\/p>\n<p>&nbsp;<\/p><\/div>\n\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t<\/div><div id=\"stop\" class=\"et_d4_element et_pb_row et_pb_row_2  et_pb_css_mix_blend_mode et_block_row\">\n\t\t\t\t<div class=\"et_d4_element et_pb_column_4_4 et_pb_column et_pb_column_3  et_pb_css_mix_blend_mode et-last-child et_block_column\">\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<div class=\"et_pb_module et_d4_element et_pb_text et_pb_text_4  et_pb_text_align_left et_pb_bg_layout_light\">\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<div class=\"et_pb_text_inner\"><h4 style=\"text-align: center\">Progress\u00f5es<\/h4><\/div>\n\t\t\t<\/div><div class=\"et_pb_module et_d4_element et_pb_tabs et_pb_tabs_3 \" >\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<ul class=\"et_pb_tabs_controls clearfix\">\n\t\t\t\t\t<li class=\"et_pb_tab_8 et_pb_tab_active\"><a href=\"#\">Cat - Sit - Cat<\/a><\/li><li class=\"et_pb_tab_9\"><a href=\"#\">Hip to Hip Roll<\/a><\/li><li class=\"et_pb_tab_10\"><a href=\"#\">Hip to Hip Roll Carpado<\/a><\/li><li class=\"et_pb_tab_11\"><a href=\"#\">Sit to Sit Roll<\/a><\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t<div class=\"et_pb_all_tabs\">\n\t\t\t\t\t<div class=\"et_d4_element et_pb_tab et_pb_tab_8 clearfix et_pb_active_content\">\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<div class=\"et_pb_tab_content\"><p><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.exploreparkour.com\/wp-content\/uploads\/2020\/04\/progression-cat-sit-cat.gif\" width=\"640\" height=\"480\" alt=\"cat-sit-cat progression\" class=\"wp-image-19201 aligncenter size-full\"><\/p><\/div>\n\t\t\t<\/div><div class=\"et_d4_element et_pb_tab et_pb_tab_9 clearfix\">\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<div class=\"et_pb_tab_content\"><p><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.exploreparkour.com\/wp-content\/uploads\/2020\/04\/progression-hip-to-hip-roll-rear-shot.gif\" width=\"640\" height=\"480\" alt=\"Hip to Hip Roll Progression\" class=\"wp-image-19203 aligncenter size-full\"><\/p><\/div>\n\t\t\t<\/div><div class=\"et_d4_element et_pb_tab et_pb_tab_10 clearfix\">\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<div class=\"et_pb_tab_content\"><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.exploreparkour.com\/wp-content\/uploads\/2020\/04\/progression-roll-pattern-in-pike.gif\" width=\"640\" height=\"480\" alt=\"Hip Roll Pattern in Pike Progression\" class=\"wp-image-19205 aligncenter size-full\"><\/div>\n\t\t\t<\/div><div class=\"et_d4_element et_pb_tab et_pb_tab_11 clearfix\">\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<div class=\"et_pb_tab_content\"><p><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.exploreparkour.com\/wp-content\/uploads\/2020\/04\/progression-sit-to-sit-roll.gif\" width=\"640\" height=\"480\" alt=\"Sit to Sit Roll Progression\" class=\"wp-image-19206 aligncenter size-full\"><\/p><\/div>\n\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t<\/div><div id=\"stop\" class=\"et_d4_element et_pb_row et_pb_row_3  et_pb_css_mix_blend_mode et_block_row\">\n\t\t\t\t<div class=\"et_d4_element et_pb_column_4_4 et_pb_column et_pb_column_4  et_pb_css_mix_blend_mode et-last-child et_block_column\">\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<div class=\"et_pb_module et_d4_element et_pb_text et_pb_text_5  et_pb_text_align_left et_pb_bg_layout_light\">\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<div class=\"et_pb_text_inner\"><h4 style=\"text-align: center\">Varia\u00e7\u00f5es e Modificadores<\/h4><\/div>\n\t\t\t<\/div><div class=\"et_pb_module et_d4_element et_pb_tabs et_pb_tabs_4 \" >\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<ul class=\"et_pb_tabs_controls clearfix\">\n\t\t\t\t\t<li class=\"et_pb_tab_12 et_pb_tab_active\"><a href=\"#\">Combina\u00e7\u00e3o - Diving Hip Roll (Jump + Thread)<\/a><\/li><li class=\"et_pb_tab_13\"><a href=\"#\">Combina\u00e7\u00e3o - Step Vault<\/a><\/li><li class=\"et_pb_tab_14\"><a href=\"#\">Posi\u00e7\u00e3o Inicial - Reverse Hip Roll<\/a><\/li><li class=\"et_pb_tab_15\"><a href=\"#\">Ambiente - Obst\u00e1culo M\u00e9dio\/Alto<\/a><\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t<div class=\"et_pb_all_tabs\">\n\t\t\t\t\t<div class=\"et_d4_element et_pb_tab et_pb_tab_12 clearfix et_pb_active_content\">\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<div class=\"et_pb_tab_content\"><p><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.exploreparkour.com\/wp-content\/uploads\/2020\/04\/diving-hip-roll2.gif\" width=\"640\" height=\"480\" alt=\"Diving Hip Roll Mirdiff\" class=\"wp-image-19207 aligncenter size-full\"><\/p><\/div>\n\t\t\t<\/div><div class=\"et_d4_element et_pb_tab et_pb_tab_13 clearfix\">\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<div class=\"et_pb_tab_content\"><p><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.exploreparkour.com\/wp-content\/uploads\/2020\/04\/modifier-hip-roll-to-step-vault.gif\" width=\"640\" height=\"480\" alt=\"Hip Roll to Step Vault Modifier\" class=\"wp-image-19210 aligncenter size-full\"><\/p><\/div>\n\t\t\t<\/div><div class=\"et_d4_element et_pb_tab et_pb_tab_14 clearfix\">\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<div class=\"et_pb_tab_content\"><p><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.exploreparkour.com\/wp-content\/uploads\/2020\/04\/modifier-reverse-roll-2.gif\" width=\"640\" height=\"480\" alt=\"Reverse Hip Roll 2\" class=\"wp-image-19212 aligncenter size-full\"> <\/p><\/div>\n\t\t\t<\/div><div class=\"et_d4_element et_pb_tab et_pb_tab_15 clearfix\">\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<div class=\"et_pb_tab_content\"><p><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.exploreparkour.com\/wp-content\/uploads\/2020\/04\/modifier-hip-roll-on-obstacle.gif\" width=\"640\" height=\"480\" alt=\"Hip Roll on Obstacle\" class=\"wp-image-19214 aligncenter size-full\"><\/p><\/div>\n\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\n\t\t\t<\/div><div class=\"et_d4_element et_pb_section et_pb_section_1  et_pb_css_mix_blend_mode et_section_regular et_block_section\" >\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<div class=\"et_d4_element et_pb_row et_pb_row_4  et_pb_css_mix_blend_mode et_block_row\">\n\t\t\t\t<div class=\"et_d4_element et_pb_column_4_4 et_pb_column et_pb_column_5  et_pb_css_mix_blend_mode et-last-child et_block_column\">\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<div class=\"et_pb_module et_d4_element et_pb_text et_pb_text_6  et_pb_text_align_left et_pb_bg_layout_light\">\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<div class=\"et_pb_text_inner\"><h4 style=\"text-align: center\">Exerc\u00edcios Relacionados<\/h4><\/div>\n\t\t\t<\/div><div class=\"et_pb_with_border et_pb_module et_d4_element et_pb_blog_0  et_pb_css_mix_blend_mode et_pb_blog_grid_wrapper et_pb_bg_layout_light\">\n\t\t\t\t\t<div class=\"et_pb_blog_grid clearfix \">\n\t\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t<div class=\"et_pb_ajax_pagination_container\">\n\t\t\t\t\t\t<div class=\"et_pb_salvattore_content\" data-columns>\n\t\t\t<article id=\"post-26779\" class=\"et_pb_post clearfix et_pb_blog_item_0_0 post-26779 post type-post status-publish format-standard has-post-thumbnail hentry category-combinacao-de-balanco-de-perna category-joelhada category-uma-perna-empurrando tag-exercise-pt-br\">\n\n\t\t\t\t<div class=\"et_pb_image_container\"><a href=\"https:\/\/www.exploreparkour.com\/pt-br\/corrida\/\" class=\"entry-featured-image-url\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.exploreparkour.com\/wp-content\/uploads\/2022\/06\/patreon-content-run-image-400x250.png\" alt=\"Corrida\" class=\"\" srcset=\"https:\/\/www.exploreparkour.com\/wp-content\/uploads\/2022\/06\/patreon-content-run-image.png 479w, https:\/\/www.exploreparkour.com\/wp-content\/uploads\/2022\/06\/patreon-content-run-image-400x250.png 480w \" sizes=\"(max-width:479px) 479px, 100vw \"  width=\"400\" height=\"250\" \/><\/a><\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<h4 class=\"entry-title\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.exploreparkour.com\/pt-br\/corrida\/\">Corrida<\/a>\n\t\t\t\t\t\t\t\t\t\t\t<\/h4>\n\t\t\t\t\n\t\t\t\t\t<p class=\"post-meta\"><a href=\"https:\/\/www.exploreparkour.com\/pt-br\/category\/combinacao-de-balanco-de-perna\/\" rel=\"tag\">Combina\u00e7\u00e3o de Balan\u00e7o de Perna<\/a>, <a href=\"https:\/\/www.exploreparkour.com\/pt-br\/category\/joelhada\/\" rel=\"tag\">Joelhada<\/a>, <a href=\"https:\/\/www.exploreparkour.com\/pt-br\/category\/uma-perna-empurrando\/\" rel=\"tag\">Uma Perna Empurrando<\/a><\/p><div class=\"post-content\"><div class=\"post-content-inner et_multi_view_hidden\"><p>Where should I feel this Exercise?\u00a0 Generally you can feel this movement in your shin muscles, calf muscles, hamstrings, quads, hip flexors and glutes. \u00a0It's a great full lower body exercise that also will challenge your breath control and your cardio. What\u2019s the Main...<\/p>\n<\/div><\/div>\t\t\t\n\t\t\t<\/article>\n\t\t\t\t\n\t\t\t<article id=\"post-21831\" class=\"et_pb_post clearfix et_pb_blog_item_0_1 post-21831 post type-post status-publish format-standard has-post-thumbnail hentry category-bracos-estendidos-empurrando-para-frente-pt-br category-bracos-flexionados-empurrando-para-frente-2 tag-exercise-pt-br tag-patreon-pt-br\">\n\n\t\t\t\t<div class=\"et_pb_image_container\"><a href=\"https:\/\/www.exploreparkour.com\/pt-br\/push-up\/\" class=\"entry-featured-image-url\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.exploreparkour.com\/wp-content\/uploads\/2022\/07\/plyo-push-up-1024x576-1-400x250.jpg\" alt=\"Push Up\" class=\"\" srcset=\"https:\/\/www.exploreparkour.com\/wp-content\/uploads\/2022\/07\/plyo-push-up-1024x576-1.jpg 479w, https:\/\/www.exploreparkour.com\/wp-content\/uploads\/2022\/07\/plyo-push-up-1024x576-1-400x250.jpg 480w \" sizes=\"(max-width:479px) 479px, 100vw \"  width=\"400\" height=\"250\" \/><\/a><\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<h4 class=\"entry-title\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.exploreparkour.com\/pt-br\/push-up\/\">Push Up<\/a>\n\t\t\t\t\t\t\t\t\t\t\t<\/h4>\n\t\t\t\t\n\t\t\t\t\t<p class=\"post-meta\"><a href=\"https:\/\/www.exploreparkour.com\/pt-br\/category\/bracos-estendidos-empurrando-para-frente-pt-br\/\" rel=\"tag\">Bra\u00e7os Estendidos Empurrando para Frente<\/a>, <a href=\"https:\/\/www.exploreparkour.com\/pt-br\/category\/bracos-flexionados-empurrando-para-frente-2\/\" rel=\"tag\">Bra\u00e7os Flexionados Empurrando para Frente<\/a><\/p><div class=\"post-content\"><div class=\"post-content-inner et_multi_view_hidden\"><p>Onde eu devo sentir esse exerc\u00edcio? Predominantemente peitoral, ombro, tr\u00edceps, esc\u00e1pula e grande dorsal. Voc\u00ea tamb\u00e9m deve sentir o abd\u00f4men e gl\u00fateo por mant\u00ea-los engajados, mas dificilmente eles ser\u00e3o fadigados nesse exerc\u00edcio. Qual \u00e9 o prop\u00f3sito? O Push Up \u00e9 um dos...<\/p>\n<\/div><\/div>\t\t\t\n\t\t\t<\/article>\n\t\t\t\t\n\t\t\t<article id=\"post-21173\" class=\"et_pb_post clearfix et_pb_blog_item_0_2 post-21173 post type-post status-publish format-standard has-post-thumbnail hentry category-agrupar category-extensao-de-coluna category-tronco tag-exercise-pt-br tag-patreon-pt-br\">\n\n\t\t\t\t<div class=\"et_pb_image_container\"><a href=\"https:\/\/www.exploreparkour.com\/pt-br\/tuck-up\/\" class=\"entry-featured-image-url\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.exploreparkour.com\/wp-content\/uploads\/2022\/06\/patreon-content-tuck-up-image-400x250.png\" alt=\"Tuck Up\" class=\"\" srcset=\"https:\/\/www.exploreparkour.com\/wp-content\/uploads\/2022\/06\/patreon-content-tuck-up-image.png 479w, https:\/\/www.exploreparkour.com\/wp-content\/uploads\/2022\/06\/patreon-content-tuck-up-image-400x250.png 480w \" sizes=\"(max-width:479px) 479px, 100vw \"  width=\"400\" height=\"250\" \/><\/a><\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<h4 class=\"entry-title\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.exploreparkour.com\/pt-br\/tuck-up\/\">Tuck Up<\/a>\n\t\t\t\t\t\t\t\t\t\t\t<\/h4>\n\t\t\t\t\n\t\t\t\t\t<p class=\"post-meta\"><a href=\"https:\/\/www.exploreparkour.com\/pt-br\/category\/agrupar\/\" rel=\"tag\">Agrupar<\/a>, <a href=\"https:\/\/www.exploreparkour.com\/pt-br\/category\/extensao-de-coluna\/\" rel=\"tag\">Extens\u00e3o de Coluna<\/a>, <a href=\"https:\/\/www.exploreparkour.com\/pt-br\/category\/tronco\/\" rel=\"tag\">Tronco<\/a><\/p><div class=\"post-content\"><div class=\"post-content-inner et_multi_view_hidden\"><p>Onde eu devo sentir esse exerc\u00edcio? Abd\u00f4men e flexores de quadril, predominantemente. Utiliza-se os ombros e os peitorais para o movimento dos bra\u00e7os, mas voc\u00ea n\u00e3o deve sentir fadiga muscular nestas \u00e1reas. Qual \u00e9 o prop\u00f3sito? Ajuda a desenvolver a pot\u00eancia para...<\/p>\n<\/div><\/div>\t\t\t\n\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div> \n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t<\/div><div class=\"et_d4_element et_pb_row et_pb_row_5  et_pb_css_mix_blend_mode et_block_row\">\n\t\t\t\t<div class=\"et_d4_element et_pb_column_4_4 et_pb_column et_pb_column_6  et_pb_css_mix_blend_mode et-last-child et_block_column\">\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<div class=\"et_pb_module et_d4_element et_pb_text et_pb_text_7  et_pb_text_align_left et_pb_bg_layout_light\">\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<div class=\"et_pb_text_inner\"><h4 style=\"text-align: center\">T\u00e9cnicas Relacionadas<\/h4><\/div>\n\t\t\t<\/div><div class=\"et_pb_with_border et_pb_module et_d4_element et_pb_blog_1  et_pb_css_mix_blend_mode et_pb_blog_grid_wrapper et_pb_bg_layout_light\">\n\t\t\t\t\t<div class=\"et_pb_blog_grid clearfix \">\n\t\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t<div class=\"et_pb_ajax_pagination_container\">\n\t\t\t\t\t\t<div class=\"et_pb_salvattore_content\" data-columns>\n\t\t\t<article id=\"post-28628\" class=\"et_pb_post clearfix et_pb_blog_item_1_0 post-28628 post type-post status-publish format-standard has-post-thumbnail hentry category-linear-vault-pt-br category-technical-arms-combination category-technical-tuck category-tecnica-com-duas-pernas-empurrando tag-technique-pt-br tag-tecnica\">\n\n\t\t\t\t<div class=\"et_pb_image_container\"><a href=\"https:\/\/www.exploreparkour.com\/pt-br\/cat-pass\/\" class=\"entry-featured-image-url\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.exploreparkour.com\/wp-content\/uploads\/2022\/06\/patreon-content-cat-pass-image-400x250.png\" alt=\"Cat Pass\" class=\"\" srcset=\"https:\/\/www.exploreparkour.com\/wp-content\/uploads\/2022\/06\/patreon-content-cat-pass-image.png 479w, https:\/\/www.exploreparkour.com\/wp-content\/uploads\/2022\/06\/patreon-content-cat-pass-image-400x250.png 480w \" sizes=\"(max-width:479px) 479px, 100vw \"  width=\"400\" height=\"250\" \/><\/a><\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<h4 class=\"entry-title\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.exploreparkour.com\/pt-br\/cat-pass\/\">Cat Pass<\/a>\n\t\t\t\t\t\t\t\t\t\t\t<\/h4>\n\t\t\t\t\n\t\t\t\t\t<p class=\"post-meta\"><a href=\"https:\/\/www.exploreparkour.com\/pt-br\/category\/linear-vault-pt-br\/\" rel=\"tag\">Linear Vault<\/a>, <a href=\"https:\/\/www.exploreparkour.com\/pt-br\/category\/technical-arms-combination\/\" rel=\"tag\">Technical Arms Combination<\/a>, <a href=\"https:\/\/www.exploreparkour.com\/pt-br\/category\/technical-tuck\/\" rel=\"tag\">Technical Tuck<\/a>, <a href=\"https:\/\/www.exploreparkour.com\/pt-br\/category\/tecnica-com-duas-pernas-empurrando\/\" rel=\"tag\">T\u00e9cnica com Duas Pernas Empurrando<\/a><\/p><div class=\"post-content\"><div class=\"post-content-inner et_multi_view_hidden\"><p>Tamb\u00e9m conhecido como: Kong, Monkey Vault ou Saut de Chat.Partes do MovimentoA sequ\u00eancia b\u00e1sica de micro-transi\u00e7\u00f5es para este movimento \u00e9... - Escolha um obst\u00e1culo est\u00e1vel pr\u00f3ximo \u00e0 altura do quadril, com espa\u00e7o suficiente para apoiar suas m\u00e3os no topo. - Distancie-se...<\/p>\n<\/div><\/div>\t\t\t\n\t\t\t<\/article>\n\t\t\t\t\n\t\t\t<article id=\"post-28067\" class=\"et_pb_post clearfix et_pb_blog_item_1_1 post-28067 post type-post status-publish format-standard has-post-thumbnail hentry category-shoulder-roll-pt-br category-technical-tuck category-tecnica-de-braco-empurrando-para-cima tag-patreon-pt-br tag-shoulder-roll tag-tecnica\">\n\n\t\t\t\t<div class=\"et_pb_image_container\"><a href=\"https:\/\/www.exploreparkour.com\/pt-br\/shoulder-roll\/\" class=\"entry-featured-image-url\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.exploreparkour.com\/wp-content\/uploads\/2022\/08\/Patreon-content-shoulder-roll-image-400x250.png\" alt=\"Shoulder Roll\" class=\"\" srcset=\"https:\/\/www.exploreparkour.com\/wp-content\/uploads\/2022\/08\/Patreon-content-shoulder-roll-image.png 479w, https:\/\/www.exploreparkour.com\/wp-content\/uploads\/2022\/08\/Patreon-content-shoulder-roll-image-400x250.png 480w \" sizes=\"(max-width:479px) 479px, 100vw \"  width=\"400\" height=\"250\" \/><\/a><\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<h4 class=\"entry-title\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.exploreparkour.com\/pt-br\/shoulder-roll\/\">Shoulder Roll<\/a>\n\t\t\t\t\t\t\t\t\t\t\t<\/h4>\n\t\t\t\t\n\t\t\t\t\t<p class=\"post-meta\"><a href=\"https:\/\/www.exploreparkour.com\/pt-br\/category\/shoulder-roll-pt-br\/\" rel=\"tag\">Shoulder Roll<\/a>, <a href=\"https:\/\/www.exploreparkour.com\/pt-br\/category\/technical-tuck\/\" rel=\"tag\">Technical Tuck<\/a>, <a href=\"https:\/\/www.exploreparkour.com\/pt-br\/category\/tecnica-de-braco-empurrando-para-cima\/\" rel=\"tag\">T\u00e9cnica de Bra\u00e7o Empurrando para Cima<\/a><\/p><div class=\"post-content\"><div class=\"post-content-inner et_multi_view_hidden\"><p>Tamb\u00e9m conhecido como: Parkour Roll, Safety Roll, Rolamento de OmbroMostru\u00e1rio T\u00e9cnicoA sequ\u00eancia b\u00e1sica de micro-transi\u00e7\u00f5es para este movimento \u00e9... - Encontre uma superf\u00edcie plana para realizar o seu Shoulder Roll. Se voc\u00ea est\u00e1 come\u00e7ando a trabalhar nesta t\u00e9cnica,...<\/p>\n<\/div><\/div>\t\t\t\n\t\t\t<\/article>\n\t\t\t\t\n\t\t\t<article id=\"post-27884\" class=\"et_pb_post clearfix et_pb_blog_item_1_2 post-27884 post type-post status-publish format-standard has-post-thumbnail hentry category-linear-vault-pt-br category-technical-arms-combination category-technical-forward-legs-swinging category-technical-tuck tag-tecnica\">\n\n\t\t\t\t<div class=\"et_pb_image_container\"><a href=\"https:\/\/www.exploreparkour.com\/pt-br\/dash-vault\/\" class=\"entry-featured-image-url\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.exploreparkour.com\/wp-content\/uploads\/2022\/06\/patreon-content-dash-vault-image-400x250.png\" alt=\"Dash Vault\" class=\"\" srcset=\"https:\/\/www.exploreparkour.com\/wp-content\/uploads\/2022\/06\/patreon-content-dash-vault-image.png 479w, https:\/\/www.exploreparkour.com\/wp-content\/uploads\/2022\/06\/patreon-content-dash-vault-image-400x250.png 480w \" sizes=\"(max-width:479px) 479px, 100vw \"  width=\"400\" height=\"250\" \/><\/a><\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<h4 class=\"entry-title\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.exploreparkour.com\/pt-br\/dash-vault\/\">Dash Vault<\/a>\n\t\t\t\t\t\t\t\t\t\t\t<\/h4>\n\t\t\t\t\n\t\t\t\t\t<p class=\"post-meta\"><a href=\"https:\/\/www.exploreparkour.com\/pt-br\/category\/linear-vault-pt-br\/\" rel=\"tag\">Linear Vault<\/a>, <a href=\"https:\/\/www.exploreparkour.com\/pt-br\/category\/technical-arms-combination\/\" rel=\"tag\">Technical Arms Combination<\/a>, <a href=\"https:\/\/www.exploreparkour.com\/pt-br\/category\/technical-forward-legs-swinging\/\" rel=\"tag\">Technical Forward Legs Swinging<\/a>, <a href=\"https:\/\/www.exploreparkour.com\/pt-br\/category\/technical-tuck\/\" rel=\"tag\">Technical Tuck<\/a><\/p><div class=\"post-content\"><div class=\"post-content-inner et_multi_view_hidden\"><p>Mostru\u00e1rio T\u00e9cnico A sequ\u00eancia b\u00e1sica de micro-transi\u00e7\u00f5es para este movimento \u00e9... - Escolha um obst\u00e1culo pr\u00f3ximo da altura do seu quadril e de comprimento curto, com espa\u00e7o suficiente para colocar suas m\u00e3os sobre a parte superior. Certifique-se tamb\u00e9m de que ele seja...<\/p>\n<\/div><\/div>\t\t\t\n\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div> \n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\n\t\t\t<\/div><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":2,"featured_media":19233,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[264,263,262,240],"tags":[312,241],"class_list":["post-19186","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lateral-roll-pt-br","category-momentum-pt-br","category-technical-single-leg-pushing","category-tecnica-de-chute-lateral","tag-patreon-pt-br","tag-tecnica"],"_links":{"self":[{"href":"https:\/\/www.exploreparkour.com\/pt-br\/wp-json\/wp\/v2\/posts\/19186","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.exploreparkour.com\/pt-br\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.exploreparkour.com\/pt-br\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.exploreparkour.com\/pt-br\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.exploreparkour.com\/pt-br\/wp-json\/wp\/v2\/comments?post=19186"}],"version-history":[{"count":5,"href":"https:\/\/www.exploreparkour.com\/pt-br\/wp-json\/wp\/v2\/posts\/19186\/revisions"}],"predecessor-version":[{"id":25345,"href":"https:\/\/www.exploreparkour.com\/pt-br\/wp-json\/wp\/v2\/posts\/19186\/revisions\/25345"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.exploreparkour.com\/pt-br\/wp-json\/wp\/v2\/media\/19233"}],"wp:attachment":[{"href":"https:\/\/www.exploreparkour.com\/pt-br\/wp-json\/wp\/v2\/media?parent=19186"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.exploreparkour.com\/pt-br\/wp-json\/wp\/v2\/categories?post=19186"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.exploreparkour.com\/pt-br\/wp-json\/wp\/v2\/tags?post=19186"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}