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🎯 Exercício para Glúteos: 4 Apoios 🍑 1️⃣ Posição inicial: Fique de 4 apoios . Mantenha as mãos sob os ombros, joelhos sob os quadris e a coluna reta. 2️⃣ Movimento: • Levante uma perna para trás, com o joelho dobrado , apontando o calcanhar pro teto. • Volte devagar, sem deixar a perna “cair”. 3️⃣ Repetições: Faça 3 séries de 12-15 repetições por perna. Troque de lado após cada série. #TreinoDeGluteo #Fitness #4Apoios #musculação #treinoemcasa
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