Vídeos dos Exercícios

Alguns exercícios podem ter nomes diferentes de acordo com a região do Brasil, portanto
para não haver divergências sempre siga conforme os respectivos vídeos desse arquivo.

Créditos e direitos reservados para cada criador dos respectivos vídeos.

PEITORAL

Supino Reto – https://youtu.be/2y6KoZDjCTc

Supino Reto Halteres – https://youtu.be/SWVO95XzxKg
Supino Reto Smith – https://youtu.be/5vTMHejbLkE
Supino Inclinado Barra – https://youtu.be/lBCjPgnIzKk
Supino Inclinado Halteres – https://youtu.be/F4Q1g2z8MWM
Supino Inclinado Smith – https://youtu.be/w3UIZt2k62o
Supino Declinado Barra – https://youtu.be/ifWEwZDWMAw
Supino Declinado Halteres – https://youtu.be/nC3lwCEJUc4
Supino Declinado Smith – https://youtu.be/xq_jmTwljWM
Crucifixo Reto Halteres – https://youtu.be/_kpKlYexyXs
Crucifixo Inclinado Halteres – https://youtu.be/4JvT5Ys1Bog
Crucifixo Declinado Halteres – https://youtu.be/YgbnRrH8UyU
Cross-Over Polia Alta – https://youtu.be/HNUji0rHFCs
Cross-Over Polia Média – https://youtu.be/MaYAX_L8mtE
Cross-Over Polia Baixa – https://youtu.be/bcdy9x6YnaI
Crucifixo Na Máquina – https://youtu.be/vpH86Aj4OwU
Flexão De Braço – https://youtu.be/lkvSelJ0tQ8
Peck Deck – https://youtu.be/lSV3-8mlUnc

TRAPÉZIO

Encolhimento Barra Anterior – https://youtu.be/BrwUPSLC_hE

Encolhimento Barra Posterior – https://youtu.be/vKXz4UsIVlU
Encolhimento Halteres – https://youtu.be/hkqs7iFRzqE
NutriAction Consultoria Esportiva Online
Email: [email protected]
WhatsApp: (62) 995035101
Encolhimento Smith Anterior – https://youtu.be/lUC_sNebRYA
Encolhimento Smith Posterior – https://youtu.be/7Ui8zi1w5A4
Remada Alta Halteres – https://youtu.be/vW--lca6Knw
Remada Alta Barra – https://youtu.be/x0jHyTOsbow
Remada Alta Cross – https://youtu.be/qVdQsMODm0o
Remada Alta Smith – https://youtu.be/rv7p4zgqUWY

DORSAL/COSTAS

Barra Fixa Peg Pronada – https://youtu.be/O51NlRMiQug

Barra Fixa Peg Supinada – https://youtu.be/_-iU4ho6E3M
Barra Fixa Com Triângulo – https://youtu.be/6tmdxUL1O9k
Levantamento Terra – https://youtu.be/T3x53s0jEns
Puxada Vertical Peg Pronada – https://youtu.be/KBIppSMPNtM
Puxada Vertical Peg Supinada – https://youtu.be/QqwWocrz6fM]
Puxada Vertical Peg Neutra – https://youtu.be/NLnl1nJwSpA
Puxada Vertical Com Triângulo – https://youtu.be/SIyWK5Uy1yM
Remada Curvada Peg Pronada – https://youtu.be/XruycmUNi1Y
Remada Curvada Peg Supinada – https://youtu.be/uAxCFlIY2hc
Remada Curvada Cavalinho – https://youtu.be/VT2TfA4yFIs
Remada Curvada Halteres Peg Pronada – https://youtu.be/wj5yhEc0lyw
Remada Curvada Halteres Peg Supinada – https://youtu.be/hAjEWPVwGjQ
Remada Curvada Halteres Peg Neutra – https://youtu.be/CyCkDYs49hM
Remada Máquina Peg Pronada – https://youtu.be/sKaw9Ru9Zr8
Remada Máquina Peg Supinada – https://youtu.be/FjqO3-ZTewk
Remada Máquina Peg Neutra – https://youtu.be/O7fTyXqvt6Q
Remada Cross Peg Pronada – https://youtu.be/fuQTvvVsOs0
Remada Cross Peg Supinada – https://youtu.be/e8ZdNFhhQbM
Remada Cross Peg Neutra – https://youtu.be/wC1EsDy_esM
Remada Unilateral (Serrote) - https://youtu.be/JE3XUqMyHXo
Pull-Down Cross Peg Pronada – https://youtu.be/-EmNjmEy4hI
Pull-Down Cross Peg Supinada – https://youtu.be/BaIjYBqtnuA
Pull-Down Cross Corda – https://youtu.be/_IyaPW5IeuI

DELTÓIDES/OMRBOS

Elevação Lateral Halteres - https://youtu.be/W5hRdgwEoEA

NutriAction Consultoria Esportiva Online
Email: [email protected]
WhatsApp: (62) 995035101
Elevação Lateral Sentado Halteres - https://youtu.be/VhUbT9AsU7E
Elevação Lateral Cross Posterior - https://youtu.be/I-ywK8Q-9TM
Elevação Lateral Cross Anterior - https://youtu.be/8KOat8ZsidI
Elevação Lateral Unilateral Banco Inclinado - https://youtu.be/zAewSpWu3ho
Elevação Frontal Barra Peg Pronada - https://youtu.be/Qj4-DMYxAF8
Elevação Frontal Barra Peg Supinada - https://youtu.be/Ht4Ejg2aoBM
Elevação Frontal Halteres Peg Pronada - https://youtu.be/0K9NJHXYSm4
Elevação Frontal Halteres Peg Supinada - https://youtu.be/rylc0-KZvio
Elevação Frontal Halteres Peg Neutra - https://youtu.be/5D2q2zqZ_9E
Elevação Frontal Cross Peg Pronada - https://youtu.be/YTZ29Ckdd2c
Elevação Frontal Cross Peg Supinada - https://youtu.be/lL8hIRuFcnU
Elevação Frontal Cross Corda - https://youtu.be/uSddxsyFvRY
Elevação Frontal Anilha - https://youtu.be/eNKy3sNV3DA
Elevação Frontal Cruzada - https://youtu.be/3LQjE6G7ppc
Crucifixo Inverso Halteres - https://youtu.be/-riiVfD9Qw4
Crucifixo Inverso Cross - https://youtu.be/767jTh-v_xM
Desenvolvimento Halteres - https://youtu.be/L-iQfHVeuVg
Desenvolvimento Anterior - https://youtu.be/Pz3DrdhlrLc
Desenvolvimento Posterior - https://youtu.be/WIlm9oHEEq8
Desenvolvimento Militar - https://youtu.be/l_ErWThMtJk
Desenvolvimento Smith - https://youtu.be/eznh_yqgUc0
Desenvolvimento Máquina - https://youtu.be/K--U1YsMHP8
Manguito Rotador Externo Barra - https://youtu.be/QdUn8TBdjvU
Manguito Rotador Externo Halteres - https://youtu.be/PbodLKWIYEg

TRÍCEPS

Paralelas - https://youtu.be/TB0HLYUXtos
Mergulho - https://youtu.be/BbE-ikrlwBw
Supino Fechado - https://youtu.be/Hx2w5pEef4A
Rosca Testa Barra Peg Pronada - https://youtu.be/T8GgJckY24w
Rosca Testa Barra Peg Supinada - https://youtu.be/YwoPmH_YOmE
Rosca Testa Halteres Peg Supinada - https://youtu.be/OS8sz24YV1g
Rosca Testa Halteres Peg Neutra - https://youtu.be/x8sGRhWFFzo
Tríceps Pulley Corda - https://youtu.be/xBXZcsiugvY
Tríceps Pulley Peg Pronada - https://youtu.be/QDt8P44ORa4
Tríceps Pulley Peg Supinada - https://youtu.be/ohIqpb6K1Ns
Tríceps Pulley Unilateral Peg Pronada - https://youtu.be/r7pu4GcmZDI
Tríceps Pulley Unilateral Peg Supinada - https://youtu.be/HluhakU3xJ4
Rosca Francesa Anilha - https://youtu.be/1izgvRZXYiU
NutriAction Consultoria Esportiva Online
Email: [email protected]
WhatsApp: (62) 995035101
Rosca Francesa Barra Peg Pronada - https://youtu.be/fcIzvqXOJzs
Rosca Francesa Barra Peg Supinada - https://youtu.be/hsRWB5y9rvo
Rosca Francesa Halteres Peg Neutra - https://youtu.be/aI8x4pHiByU
Rosca Francesa Halteres Peg Supinada - https://youtu.be/KoLqZRyZuuU
Rosca Francesa Cross Corda - https://youtu.be/Otc5BgXa-l8
Tríceps Coice Bilateral Halteres - https://youtu.be/s3PJVxdKFjc
Tríceps Coice Unilateral Halteres - https://youtu.be/99gVAsqhZXY
Tríceps Coice Unilateral Cross - https://youtu.be/Mgf3BBYWpRA
Flexão De Braço Fechada - https://youtu.be/aawQklKmY6w

BÍCEPS

Rosca Direta Barra Reta ou Barra W - https://youtu.be/5vkot_hBJCQ

Rosca Direta Halteres - https://youtu.be/1gaiDqUSPdA
Rosca Direta Cross - https://youtu.be/jmFo0OKG-Hk
Rosca Martelo Barra H - https://youtu.be/wq9_1iUeTNs
Rosca Martelo Halteres - https://youtu.be/5vPGH1uTtbs
Rosca Martelo Corda Cross - https://youtu.be/HR7t8BdPEaQ
Rosca Alternada Halteres - https://youtu.be/ogzNP9lgf2c
Rosca Alternada Cross-Over - https://youtu.be/LiiNiYF4lPY
Rosca Scott Halteres - https://youtu.be/ZyisfW7q3qs
Rosca Scott Barra reta ou Barra W - https://youtu.be/koCW9Uz-bpM
Rosca Scott Máquina - https://youtu.be/yIIgcVRkzus
Rosca Concentrada - https://youtu.be/PcwdHVhWY3s
Rosca Concentrada Martelo - https://youtu.be/2EXqcOEaWdI

ANTEBRAÇO

Flexão de Punho Barra Sentado - https://youtu.be/nT7R_cZaQIg

Extensão de Punho Barra Sentado - https://youtu.be/aA3SiyHtP5s
Extensão de Punho Barra Em Pé - https://youtu.be/O1-aEN5Rdfg
Extensão de Punho Cross - https://youtu.be/SYHfATlt7LI
Rotacional de Punho - https://youtu.be/MZ8y2hqjHxQ
Rosca Inversa Barra - https://youtu.be/CUaRRBbRPgA
Rosca Inversa Cross - https://youtu.be/x7AqTzWhrus
Rosca Inversa Alternada - https://youtu.be/ycsGLqZHSvY
Flexão de Punho Barra Em Pé - https://youtu.be/Zh9xmICSpIo

NutriAction Consultoria Esportiva Online

Email: [email protected]
WhatsApp: (62) 995035101
 COXAS

Agachamento Livre - https://youtu.be/rM6SDUdl9fs

Agachamento Livre Frontal - https://youtu.be/4oGnsexzsWE
Agachamento Hack - https://youtu.be/QZglgfUQZdk
Agachamento Smith - https://youtu.be/mhu6HkDYvlw
Agachamento Smith Frontal - https://youtu.be/WL1VZFQdqh4
Agachamento Halteres - https://youtu.be/PpmM10uHlos
Agachamento Adutores - https://youtu.be/T64bNYs5-gI
Passada Barra - https://youtu.be/ntYn2HDw32I
Passada Halteres - https://youtu.be/LCXGqMBlKHs
Afundos Barra - https://youtu.be/YoQL-sR3kFo
Afundos Halteres - https://youtu.be/ALP9JIXA-PA
Afundos Smith - https://youtu.be/qoB-mdm4hYU
Cadeira Extensora - https://youtu.be/pJZXbaF-MCM
Mesa Flexora - https://youtu.be/8Nat6GRiEoc
Cadeira Flexora - https://youtu.be/n8j1X_xByD4
Flexor Vertical - https://youtu.be/uO7JvlaxXAk
Leg Press - https://youtu.be/waAxlYvtCcI
Leg Press Adutores - https://youtu.be/WqU3QfRePAI
Stiff Barra - https://youtu.be/IcYm66xwfsg
Stiff Halteres - https://youtu.be/XlGjQYUN4RQ
Stiff Smith - https://youtu.be/wx7FRJyCNBs
Agachamento Bulgaro Halteres - https://youtu.be/WyMsCylTcKM
Cadeira Adutora - https://youtu.be/goQVyEGMYMM

GLÚTEOS

4 Apoios Joelho Estendido - https://youtu.be/vyk9ZpID2BQ

4 Apoios Joelho Flexionado - https://youtu.be/7UqPEd6ra8s
Glúteos Máquina - https://youtu.be/AGTLUUHb1m8
Glúteos Smith - https://youtu.be/SqcFx9xr7Is
Glúteos Cross - https://youtu.be/ImCF9ki43tA
Elevação Pélvica Barra - https://youtu.be/jqgDVIv581k
Elevação Pélvica Halter - https://youtu.be/dFpuY92JDLY
Elevação Pélvica Anilha - https://youtu.be/0lPFQdMtNBU
Elevação Pélvica Smith - https://youtu.be/sHJlN2uQdxs
Cadeira Abdutora - https://youtu.be/50qHGus1TZk

NutriAction Consultoria Esportiva Online

Email: [email protected]
WhatsApp: (62) 995035101
 PANTURRILHAS

Gêmeos Em Pé Máquina - https://youtu.be/haGq3nusZyE

Gêmeos Em Pé Hack - https://youtu.be/ZKxInyovCxc
Gêmeos Em Pé Smith - https://youtu.be/Bfu6-o4QnOc
Gêmeos Em Pé Livre - https://youtu.be/VMa37XJdejk
Gêmeos Sentado Máquina - https://youtu.be/Bx6elAOgxMI
Gêmeos Sentado Smith - https://youtu.be/3ZY2tGk0Sbk
Gêmeos Sentado Livre - https://youtu.be/CiFlAqIx-lY
Gêmeos Leg Press - https://youtu.be/aPhesY3Z0RI

ABDÔMEN

Supra - https://youtu.be/hMChw9S5k_g
Infra - https://youtu.be/q12aZ8iBeo0
Oblíquos - https://youtu.be/y6IxHcU52mI

NutriAction Consultoria Esportiva Online

Email: [email protected]
WhatsApp: (62) 995035101