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🔥 APENAS 5 MINUTOS PARA MOBILIDADE TOTAL! 🔥 Sem tempo para mobilidade? Salva essa rotina rápida para fazer antes do treino ou ao acordar! 📌👇 O CIRCUITO : 1️⃣ Tornozelo + Quadril: Avance o joelho sem tirar o calcanhar do chão. 2️⃣ 90/90: Sentada, alterne os joelhos para os lados . 3️⃣ Rotação Torácica: Em 4 apoios, gire o tronco levando a mão ao teto. 4️⃣ Gato e Camelo: Arqueie e relaxe a coluna alternadamente. 5️⃣ Cobra para V Invertido: Alterne entre alongar o
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Se você só tem 10 minutos antes do treino, faz isso aqui 👇🏼 🔄 Mobilidade de rotação do quadril Melhora o controle da rotação interna e externa e já prepara para agachar com mais estabilidade. ↔️ Agachamento lateral Abre adutores e virilha. Perfeito pra quem sente o quadril travado no fundo do agachamento. 🏃‍♀️ Afundo do corredor Alongamento profundo dos flexores do quadril, ótimo pra quem passa muito tempo sentado. 🙆‍♀️ Extensão de joelhos + braços Ativa quadríceps e ainda alonga ombros
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