Antebraços monstruosos com exercícios não-convencionais
Autor: Betão Marcatto | Publicado: 2017-03-20T11:24:00-03:00

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Os antebraços são um dos poucos grupos musculares que chamam a atenção
quase todo o tempo. Mesmo
no inverno você pode enrolar suas mangas e mostrar seus antebraços fortes, dando
um aspecto de brutalidade. Além
disso, poderosos antebraços irão maximizar seus resultados, ajudando você a gerar
mais força em todas as suas sessões de treinamento.&nbsp;




<span title="Try the following exercises and get massive forearms!
">


1. Caminhada do fazendeiro 





Para este exercício tudo que você tem a fazer é pegar um halter pesado em
cada mão e começar a andar na gym. Você
deve manter o abdômen, o peito alto e os ombros puxados para trás. Eu
recomendo que você comece com este exercício para aquecer, mas você também pode
usá-lo como um finalizador. Você também pode usar
uma trap bar, se sua gym possuir uma, para este exercício. <span title="Make sure you carry the weights in at least 2 sets for about 30 meters.
">Certifique-se
de levar os pesos em pelo menos 2 séries por cerca de 30 metros.





<span title="Make sure you carry the weights in at least 2 sets for about 30 meters.
">



2. Rolamento de punho



Sente-se em um banco e pegue um halter em uma mão. Seu
cotovelo e antebraço devem descansar em sua coxa e sua mão deve estar pra fora
de seu joelho. A palma deve
estar para cima eo cotovelo deve ser dobrado 90 graus. Agora
você tem que deixar o peso cair e, em seguida, rolar seu pulso para cima para
que sua palma “olhe” o bíceps. Mantenha o movimento lento e
rigoroso. <span title="Perform 2 sets of 20 seconds on each side.
">Execute
2 séries de 20 segundos de cada lado.





3. Barra fixa com toalhas



Para executar este exercício você tem que anexar uma toalha a uma barra fixa
e pegar uma ponta em cada mão. Agora, pendure-se na toalha,
enquanto você aguenta. Se
você tem força suficiente, pode puxar-se até que seu queixo toque suas mãos. Faça 2 conjuntos com tantas
repetições quanto possível.









Stay strong!



Betão