{"id":19702,"date":"2021-01-03T13:15:41","date_gmt":"2021-01-03T13:15:41","guid":{"rendered":"https:\/\/www.exploreparkour.com\/monkey-crawl\/"},"modified":"2022-06-30T17:44:33","modified_gmt":"2022-06-30T17:44:33","slug":"monkey-crawl","status":"publish","type":"post","link":"https:\/\/www.exploreparkour.com\/pt-br\/monkey-crawl\/","title":{"rendered":"Monkey Crawl"},"content":{"rendered":"\n<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>Ground Kong, Monkey Walk, Ground Cat Pass, Movimento do Macaco.<\/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=\"#\">Foco na Aterrissagem<\/a><\/li><li class=\"et_pb_tab_3\"><a href=\"#\">Posicionamento das M\u00e3os<\/a><\/li><li class=\"et_pb_tab_4\"><a href=\"#\">Notas em Sequ\u00eancia para o Monkey Crawl<\/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\"><p><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.exploreparkour.com\/wp-content\/uploads\/2020\/07\/Full-Front-Shot.gif\" width=\"640\" height=\"480\" alt=\"front shot monkey crawl\" class=\"wp-image-19705 alignleft size-full\"><\/p><\/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\"><p><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.exploreparkour.com\/wp-content\/uploads\/2020\/07\/Full-Side-Shot.gif\" width=\"640\" height=\"480\" alt=\"monkey crawl side shot\" class=\"wp-image-19706 alignleft size-full\"><\/p><\/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\/07\/Full-Landing-Focus.gif\" width=\"640\" height=\"480\" alt=\"Landing Focus Monkey Crawl\" class=\"wp-image-19707 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\"><p><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.exploreparkour.com\/wp-content\/uploads\/2020\/07\/Full-Hands-Focus.gif\" width=\"640\" height=\"480\" alt=\"hand placement focus monkey crawl\" class=\"wp-image-19708 alignleft size-full\"><\/p><\/div>\n\t\t\t<\/div><div class=\"et_d4_element et_pb_tab et_pb_tab_4 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><span><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.exploreparkour.com\/wp-content\/uploads\/2020\/07\/Full-Side-Shot.gif\" width=\"640\" height=\"480\" alt=\"monkey crawl side shot\" class=\"wp-image-19706 alignleft size-full\"><\/span><\/p>\n<p><span>A sequ\u00eancia b\u00e1sica de micro-transi\u00e7\u00f5es para este movimento \u00e9...<\/span><\/p>\n<p>- Da posi\u00e7\u00e3o de agachamento, voc\u00ea deve inclinar para frente e estender as pernas, alcan\u00e7ando as m\u00e3os como se quisesse se posicionar em uma de flex\u00e3o de bra\u00e7os. Este impulso inicial se estender\u00e1 pelo o resto do movimento.<span><\/span><\/p>\n<p>- Quando seu peso come\u00e7ar a se deslocar para as m\u00e3os, voc\u00ea deve levantar o quadril e ent\u00e3o empurrar dinamicamente com os ombros (e m\u00e3os) enquanto agrupa seus joelhos em dire\u00e7\u00e3o ao peito.<\/p>\n<p>- Os passos anteriores devem fazer com que voc\u00ea se sinta leve e comece a buscar o ch\u00e3o, estendendo as pernas e o alcan\u00e7ando com os p\u00e9s. Flexione os joelhos em uma aterrissagem suave e agrad\u00e1vel.<\/p>\n<p>&nbsp;<\/p>\n<p><span><\/span><\/p><\/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 Entrada<\/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_5 et_pb_tab_active\"><a href=\"#\">M\u00e3os muito Pr\u00f3ximas aos P\u00e9s<\/a><\/li><li class=\"et_pb_tab_6\"><a href=\"#\">Apoiando Apenas os Dedos<\/a><\/li><li class=\"et_pb_tab_7\"><a href=\"#\">Impacto Direto nos Punhos<\/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_5 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\/07\/problem-hands-too-close-to-feet.gif\" width=\"640\" height=\"480\" alt=\"common problem - hands too close to feet monkey crawl\" class=\"wp-image-19709 alignright size-full\"><\/p>\n<p>&nbsp;<\/p>\n<p>Quando as m\u00e3os est\u00e3o muito pr\u00f3ximas dos p\u00e9s, voc\u00ea n\u00e3o permite uma boa transfer\u00eancia de impulso da sua inclina\u00e7\u00e3o inicial para as m\u00e3os (j\u00e1 que n\u00e3o h\u00e1 muito impulso mesmo), ent\u00e3o voc\u00ea ter\u00e1 que confiar mais em sua for\u00e7a e mobilidade de flex\u00e3o da coluna para completar o movimento. Isto tamb\u00e9m tem retornos decrescentes para transformar este movimento em um Cat Pass. <\/p>\n<p>Certifique-se de alcan\u00e7ar com os bra\u00e7os o suficiente para sentir seu peso se deslocando mais sobre suas m\u00e3os do que sobre seus p\u00e9s, para que possa ent\u00e3o usar esse impulso para completar o movimento de uma forma mais eficiente.<\/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\/07\/problem-using-fingertips.gif\" width=\"640\" height=\"480\" alt=\"monkey crawl problem, fingertips\" class=\"wp-image-19710 alignright size-full\"><\/p>\n<p>&nbsp;<\/p>\n<p>Este assunto est\u00e1 mais relacionado a sua aplica\u00e7\u00e3o. Se sua inten\u00e7\u00e3o \u00e9 trabalhar na for\u00e7a da ponta dos dedos ou utiliz\u00e1-los por algum motivo em espec\u00edfico enquanto faz um movimento relacionado ao Monkey Crawl ou um Cat Pass, ent\u00e3o tudo bem. Para entender o uso da palma da m\u00e3o seguida pelos dedos e construir a integridade do pulso para os Vaults, este n\u00e3o faz um trabalho t\u00e3o bom e efici\u00eante quanto o posicionamento da m\u00e3o como mostrado ao lado.<\/p><\/div>\n\t\t\t<\/div><div class=\"et_d4_element et_pb_tab et_pb_tab_7 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\/07\/problem-using-heel-of-the-hand.gif\" width=\"640\" height=\"480\" alt=\"monkey crawl problem using heel of hand\" class=\"wp-image-19711 alignright size-full\"><\/p>\n<p>&nbsp;<\/p>\n<p>Assim como recepcionar com os calcanhares no ch\u00e3o n\u00e3o \u00e9 a melhor coisa para seu corpo em rela\u00e7\u00e3o aos saltos, colocar muito peso pr\u00f3ximo aos punhos em movimentos de Quadrupedia ou Vaults \u00e9 uma maneira f\u00e1cil de machuc\u00e1-los tamb\u00e9m. Sem muito impacto e com o peso manej\u00e1vel, n\u00e3o h\u00e1 nada de errado em explorar isto, mas n\u00e3o \u00e9 a melhor maneira de transferir for\u00e7a ou absorver o impacto.<\/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 \u2013 Meio<\/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_8 et_pb_tab_active\"><a href=\"#\">Joelho Batendo nos Bra\u00e7os<\/a><\/li><li class=\"et_pb_tab_9\"><a href=\"#\">Muito Peso nas Pernas<\/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\/07\/problem-knees-hitting-arms.gif\" width=\"640\" height=\"480\" alt=\"monkey crawl problem knees hitting arms\" class=\"wp-image-19712 alignright size-full\"><\/p>\n<p>&nbsp;<\/p>\n<p>No melhor dos casos, os seus joelhos ainda podem desviar dos bra\u00e7os e voc\u00ea provavelmente vai completar o movimento sem aproveitar grande parte do seu potencial. No mais comum deles, os seus bra\u00e7osv\u00e3o criar uma esp\u00e9cie de barreira e, se voc\u00ea houver comprometido seu impulso no momento inicial deste movimento, al\u00e9m do impacto nos bra\u00e7os voc\u00ea pode perder o apoio de algum deles e cair para frente.<\/p>\n<p>Mantenha seus p\u00e9s e joelhos juntos para evitar isso. \u00c9 importante analisar se os seus bra\u00e7os n\u00e3o est\u00e3o muito pr\u00f3ximos uns dos outros. N\u00e3o se esque\u00e7a de, ao empurrar o ch\u00e3o para baixo com as m\u00e3os, retir\u00e1-las do mesmo. Se voc\u00ea tiver problemas com algumas dessas solul\u00e7\u00f5es, pode ser \u00fatil trabalhar em sua mobilidade de agachamento para os quadris e coluna vertebral.<\/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\/07\/problem-not-tucking-and-pushing-with-shoulders-together.gif\" width=\"640\" height=\"480\" alt=\"monkey crawl problem push and tuck time off.\" class=\"wp-image-19713 alignright size-full\"><\/p>\n<p>&nbsp;<\/p>\n<p>A coordena\u00e7\u00e3o entre a eleva\u00e7\u00e3o do quadril seguida da repuls\u00e3o com as m\u00e3os no ch\u00e3o dando in\u00edcio ao agrupamento \u00e9 a chave para transferir e manter a pot\u00eancia deste movimento. Voc\u00ea pode brincar com a Progress\u00e3o Push Up to Squat para ajudar neste problema. N\u00e3o se esque\u00e7a de transferir o peso para as m\u00e3os inclinando-se para frente e retirando o apoio dos p\u00e9s.<\/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_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;\">Problemas Comuns \u2013 Aterrissagem<\/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_10 et_pb_tab_active\"><a href=\"#\">Sem Alcan\u00e7ar o Ch\u00e3o<\/a><\/li><li class=\"et_pb_tab_11\"><a href=\"#\">Aterrissagem Brusca<\/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_10 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\/07\/problem-not-reaching-with-feet-after-tuck.gif\" width=\"640\" height=\"480\" alt=\"monkey crawl problem not reaching with feet after tuck\" class=\"wp-image-19714 alignright size-full\"><\/p>\n<p>&nbsp;<\/p>\n<p>H\u00e1 uma pequena parte do movimento depois de empurrar e agrupar que acaba sendo negligenciada e \u00e9 respons\u00e1vel por muitas quedas para frente e caneladas. \u00c9 importante lembrar de alcan\u00e7ar seus p\u00e9s como uma precis\u00e3o ap\u00f3s as micro-transi\u00e7\u00f5es mencionadas acima para que voc\u00ea possa pousar bem e estar pronto para continuar em movimento. Para isso, voc\u00ea deve estender os joelhos como se quisesse mudar sua posi\u00e7\u00e3o de agrupado para carpado. <\/p><\/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\/07\/problem-poor-resistance-on-landing.gif\" width=\"640\" height=\"480\" alt=\"monkey crawl problem poor absorption\" class=\"wp-image-19715 alignright size-full\"><\/p>\n<p>&nbsp;<\/p>\n<p>N\u00e3o ter resist\u00eancia no fundo de seu agachamento pode levar a problemas nas articula\u00e7\u00f5es, uma vez que voc\u00ea est\u00e1 apoiando a for\u00e7a de aterrissagem em suas juntas em vez de permitir que seus m\u00fasculos absorvam e controlem o momento. Ao aterrissar com o agachamento controlado e sem deix\u00e1-lo chegar ao limite, podemos estar prontos para sair\/cravar o Monkey Crawl e ao mesmo tempo melhorar nossa for\u00e7a de agachamento.<\/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_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;\">Progress\u00f5es<\/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=\"#\">Mini Monkey Crawl <\/a><\/li><li class=\"et_pb_tab_13\"><a href=\"#\">Squat Crawl <\/a><\/li><li class=\"et_pb_tab_14\"><a href=\"#\">Recorde Pessoal<\/a><\/li><li class=\"et_pb_tab_15\"><a href=\"#\">Push to Squat<\/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=\"https:\/\/www.exploreparkour.com\/wp-content\/uploads\/2020\/07\/progression-mini-monkey-crawl.gif\" width=\"640\" height=\"480\" alt=\"mini monkey crawl progression\" class=\"wp-image-19716 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=\"https:\/\/www.exploreparkour.com\/wp-content\/uploads\/2020\/07\/progression-squat-crawl-front-shot.gif\" width=\"640\" height=\"480\" alt=\"squat crawl progression\" class=\"wp-image-19717 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 style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.exploreparkour.com\/wp-content\/uploads\/2022\/05\/Progression-Monkey-Crawl-Personal-Record-NS.gif\" width=\"540\" height=\"480\" alt=\"Progression - Monkey Crawl Recorde Pessoal\" class=\"wp-image-25520 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 style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.exploreparkour.com\/wp-content\/uploads\/2020\/10\/Progression-Push-to-Squat-SM.gif\" width=\"540\" height=\"420\" alt=\"cat pass progression push to squat\" class=\"wp-image-25835 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_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;\">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_5 \" >\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_16 et_pb_tab_active\"><a href=\"#\">Restriction - 1 Leg \" 3 Legged Dog\"<\/a><\/li><li class=\"et_pb_tab_17\"><a href=\"#\">Dist\u00e2ncia na Entrada\/Sa\u00edda<\/a><\/li><li class=\"et_pb_tab_18\"><a href=\"#\">Dire\u00e7\u00e3o - Backwards Monkey Crawl<\/a><\/li><li class=\"et_pb_tab_19\"><a href=\"#\">Posi\u00e7\u00e3o do Corpo - Donkey Kick<\/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_16 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\/07\/modifier-3-leg-dog.gif\" width=\"640\" height=\"480\" alt=\"monkey crawl modifier 3 leg dog\" class=\"wp-image-19720 aligncenter size-full\"><\/p><\/div>\n\t\t\t<\/div><div class=\"et_d4_element et_pb_tab et_pb_tab_17 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\/07\/modifier-exitentry-analysis.gif\" width=\"640\" height=\"480\" alt=\"Monkey Crawl Modifer Exit\/Entry Distance\" class=\"wp-image-19723 aligncenter size-full\"><\/p><\/div>\n\t\t\t<\/div><div class=\"et_d4_element et_pb_tab et_pb_tab_18 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\/07\/modifier-POT-Backwards.gif\" width=\"640\" height=\"480\" alt=\"Monkey Crawl Modifier Path of Travel Backwards\" class=\"wp-image-19724 aligncenter size-full\"><\/p><\/div>\n\t\t\t<\/div><div class=\"et_d4_element et_pb_tab et_pb_tab_19 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 style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.exploreparkour.com\/wp-content\/uploads\/2020\/10\/Progression-Donkey-Kick-SM.gif\" width=\"540\" height=\"420\" alt=\"cat pass progression donkey kick\" class=\"wp-image-16391 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_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;\">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-21831\" class=\"et_pb_post clearfix et_pb_blog_item_0_0 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_1 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\n\t\t\t<article id=\"post-21080\" class=\"et_pb_post clearfix et_pb_blog_item_0_2 post-21080 post type-post status-publish format-standard has-post-thumbnail hentry category-combinacao-de-pernas-empurrando category-duas-pernas-empurrando 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\/squat\/\" class=\"entry-featured-image-url\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.exploreparkour.com\/wp-content\/uploads\/2021\/01\/squat-photo-400x250.jpg\" alt=\"Squat\" class=\"\" srcset=\"https:\/\/www.exploreparkour.com\/wp-content\/uploads\/2021\/01\/squat-photo.jpg 479w, https:\/\/www.exploreparkour.com\/wp-content\/uploads\/2021\/01\/squat-photo-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\/squat\/\">Squat<\/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-pernas-empurrando\/\" rel=\"tag\">Combina\u00e7\u00e3o de Pernas Empurrando<\/a>, <a href=\"https:\/\/www.exploreparkour.com\/pt-br\/category\/duas-pernas-empurrando\/\" rel=\"tag\">Duas Pernas Empurrando<\/a><\/p><div class=\"post-content\"><div class=\"post-content-inner et_multi_view_hidden\"><p>Onde eu devo sentir esse exerc\u00edcio? Quadr\u00edceps, posterior da coxa, gl\u00fateos e uma leve tens\u00e3o no abd\u00f4men s\u00e3o os pontos principais. Qual \u00e9 o prop\u00f3sito? O agachamento \u00e9 \u00f3timo para entender o alinhamento do corpo com suas costas e joelhos para movimentos de maior impacto...<\/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_8  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>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":2,"featured_media":27431,"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":[268,270,243,251],"tags":[254,312,241],"class_list":["post-19702","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hands-feet-crawl","category-technical-arms-front-pulling","category-technical-arms-front-pushing","category-technical-tuck","tag-exercise-pt-br","tag-patreon-pt-br","tag-tecnica"],"_links":{"self":[{"href":"https:\/\/www.exploreparkour.com\/pt-br\/wp-json\/wp\/v2\/posts\/19702","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=19702"}],"version-history":[{"count":5,"href":"https:\/\/www.exploreparkour.com\/pt-br\/wp-json\/wp\/v2\/posts\/19702\/revisions"}],"predecessor-version":[{"id":27487,"href":"https:\/\/www.exploreparkour.com\/pt-br\/wp-json\/wp\/v2\/posts\/19702\/revisions\/27487"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.exploreparkour.com\/pt-br\/wp-json\/wp\/v2\/media\/27431"}],"wp:attachment":[{"href":"https:\/\/www.exploreparkour.com\/pt-br\/wp-json\/wp\/v2\/media?parent=19702"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.exploreparkour.com\/pt-br\/wp-json\/wp\/v2\/categories?post=19702"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.exploreparkour.com\/pt-br\/wp-json\/wp\/v2\/tags?post=19702"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}