{"id":14782,"date":"2025-11-03T12:00:16","date_gmt":"2025-11-03T15:00:16","guid":{"rendered":"https:\/\/totalpass.com\/br\/blog\/?post_type=web-story&#038;p=14782"},"modified":"2025-11-03T13:55:43","modified_gmt":"2025-11-03T16:55:43","slug":"quer-deixar-o-bumbum-na-nuca-cuidado-com-esses-erros","status":"publish","type":"web-story","link":"https:\/\/totalpass.com\/br\/blog\/web-stories\/quer-deixar-o-bumbum-na-nuca-cuidado-com-esses-erros\/","title":{"rendered":"Quer deixar o bumbum na nuca? Cuidado com esses erros."},"content":{"rendered":"<p><html amp=\"\" lang=\"en\"><head><meta charSet=\"utf-8\"\/><meta name=\"viewport\" content=\"width=device-width,minimum-scale=1,initial-scale=1\"\/><script async=\"\" src=\"https:\/\/cdn.ampproject.org\/v0.js\"><\/script><script async=\"\" src=\"https:\/\/cdn.ampproject.org\/v0\/amp-story-1.0.js\" custom-element=\"amp-story\"><\/script><link href=\"https:\/\/fonts.googleapis.com\/css2?display=swap&amp;family=Poppins%3Awght%40700\" rel=\"stylesheet\"\/><link href=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/Coice-na-polia.jpg\" rel=\"preload\" as=\"image\"\/>\n<style amp-boilerplate=\"\">body{-webkit-animation:-amp-start 8s steps(1,end) 0s 1 normal both;-moz-animation:-amp-start 8s steps(1,end) 0s 1 normal both;-ms-animation:-amp-start 8s steps(1,end) 0s 1 normal both;animation:-amp-start 8s steps(1,end) 0s 1 normal both}@-webkit-keyframes -amp-start{from{visibility:hidden}to{visibility:visible}}@-moz-keyframes -amp-start{from{visibility:hidden}to{visibility:visible}}@-ms-keyframes -amp-start{from{visibility:hidden}to{visibility:visible}}@-o-keyframes -amp-start{from{visibility:hidden}to{visibility:visible}}@keyframes -amp-start{from{visibility:hidden}to{visibility:visible}}<\/style>\n<p><noscript><\/p>\n<style amp-boilerplate=\"\">body{-webkit-animation:none;-moz-animation:none;-ms-animation:none;animation:none}<\/style>\n<p><\/noscript><\/p>\n<style amp-custom=\"\">\n              h1, h2, h3 { font-weight: normal; }<\/p>\n<p>              amp-story-page {\n                background-color: #131516;\n              }<\/p>\n<p>              amp-story-grid-layer {\n                overflow: visible;\n              }<\/p>\n<p>              @media (max-aspect-ratio: 9 \/ 16)  {\n                @media (min-aspect-ratio: 320 \/ 678) {\n                  amp-story-grid-layer.grid-layer {\n                    margin-top: calc((100% \/ 0.5625 - 100% \/ 0.6666666666666666) \/ 2);\n                  }\n                }\n              }<\/p>\n<p>              @media not all and (min-resolution:.001dpcm) {\n                @media {\n                  p.text-wrapper > span {\n                    font-size: calc(100% - 0.5px);\n                  }\n                }\n              }<\/p>\n<p>              .page-fullbleed-area,\n              .page-background-overlay-area {\n                position: absolute;\n                overflow: hidden;\n                width: 100%;\n                left: 0;\n                height: calc(1.1851851851851851 * 100%);\n                top: calc((1 - 1.1851851851851851) * 100% \/ 2);\n              }<\/p>\n<p>              .element-overlay-area {\n                position: absolute;\n                width: 100%;\n                height: 100%;\n                top: 0;\n                left: 0;\n              }<\/p>\n<p>              .page-safe-area {\n                overflow: visible;\n                position: absolute;\n                top: 0;\n                bottom: 0;\n                left: 0;\n                right: 0;\n                width: 100%;\n                height: calc(0.84375 * 100%);\n                margin: auto 0;\n              }<\/p>\n<p>              .mask {\n                position: absolute;\n                overflow: hidden;\n              }<\/p>\n<p>              .fill {\n                position: absolute;\n                top: 0;\n                left: 0;\n                right: 0;\n                bottom: 0;\n                margin: 0;\n              }<\/p>\n<p>              @media (prefers-reduced-motion: no-preference) {\n                .animation-wrapper {\n                  opacity: var(--initial-opacity);\n                  transform: var(--initial-transform);\n                }\n              }<\/p>\n<p>              amp-story-grid-layer.align-bottom {\n                align-content: end;\n                padding: 0;\n                \/*\n                  AMP CTA Layer will exactly occupy 74px regardless of any device.\n                  To space out captions 74px from the BOTTOM (AMP CTA Layer),\n                  74px from the TOP should also be spaced out and thus: 2 * 74px\n                  will be the desired max-height.\n                *\/\n                max-height: calc(100vh - (2 * 74px));\n              }<\/p>\n<p>              .captions-area {\n                padding: 0 32px 0;\n              }<\/p>\n<p>              amp-story-captions {\n                margin-bottom: 16px;\n                text-align: center;\n              }<\/p>\n<p>              amp-story-audio-sticker {\n                height: 100%;\n              }<\/p>\n<p>              .audio-sticker {\n                font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Oxygen-Sans, Ubuntu, Cantarell, 'Helvetica Neue', sans-serif;\n              }\n              <\/style>\n<p><meta name=\"web-stories-replace-head-start\"\/><title>Quer deixar o bumbum na nuca? Cuidado com esses erros.<\/title><link rel=\"canonical\" href=\"https:\/\/totalpass.com\/br\/blog\/web-stories\/quer-deixar-o-bumbum-na-nuca-cuidado-com-esses-erros\/\"\/><meta name=\"web-stories-replace-head-end\"\/><\/head><body><amp-story standalone=\"\" publisher=\"Blog da TotalPass\" publisher-logo-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/cropped-Avatar_Instagram_TotalPass-1.png\" title=\"Quer deixar o bumbum na nuca? Cuidado com esses erros.\" poster-portrait-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/cropped-shutterstock_2603264701.jpg\"><amp-story-page id=\"c7f84160-46e8-4d13-88ee-cc0535cc57b3\" auto-advance-after=\"7s\"><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#312e2f\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-bb9e0cef-f434-46e7-98da-fc055712ec45\">\n<div style=\"position:absolute;width:266.5334%;height:100%;left:-87.81216%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/Coice-na-polia.jpg\" alt=\"Fitness,Woman,Doing,Exercise,For,Glutes,,Cable,Kickbacks.,Athletic,Girl\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/Coice-na-polia.jpg 1000w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/Coice-na-polia-768x512.jpg 768w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/Coice-na-polia-300x200.jpg 300w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/Coice-na-polia-150x100.jpg 150w\" sizes=\"(min-width: 1024px) 120vh, 267vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<div class=\"element-overlay-area\" style=\"background-color:rgba(0,0,0,0.3)\"><\/div>\n<\/div>\n<\/div>\n<div class=\"page-background-overlay-area\" style=\"background-color:rgba(0,0,0,0.3)\"><\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:33.00971%;top:84.14239%;width:55.33981%;height:15.85761%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.8771929824561403% 0.8771929824561403% 0.8771929824561403% 0.8771929824561403% \/ 2.0408163265306123% 2.0408163265306123% 2.0408163265306123% 2.0408163265306123%\" id=\"el-182966d3-ddc3-4132-aa02-bbceb84e6971\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.921052631578948% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.19;text-align:right;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #eee\">Quer deixar o bumbum na nuca? Cuidado com esses erros.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"65263a3a-a598-49ad-90a9-6c5e25958b63\" auto-advance-after=\"7s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-f854920d-29b7-4593-9324-5604b5ff04ad [data-leaf-element=\\\"true\\\"]\",\"keyframes\":{\"transform\":[\"translate3d(-10.162889276683552%, 0, 0) translate(-25%, 0%) scale(1.5)\",\"translate3d(0%, 0, 0) translate(0%, 0%) scale(1)\"]},\"delay\":0,\"duration\":2000,\"fill\":\"forwards\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#989a8a\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div id=\"anim-f854920d-29b7-4593-9324-5604b5ff04ad\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-b49684b4-a8de-4a3f-8b92-b50f193d87b6\">\n<div style=\"position:absolute;width:125.51111%;height:100%;left:-12.75556%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/coice-na-polia-1.jpg\" alt=\"A,Woman,Doing,Cable,Machine,Glute,Kickbacks,In,A,Gym.\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/coice-na-polia-1.jpg 706w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/coice-na-polia-1-212x300.jpg 212w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/coice-na-polia-1-150x212.jpg 150w\" sizes=\"(min-width: 1024px) 57vh, 126vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<div class=\"element-overlay-area\" style=\"background-color:rgba(0,0,0,0.3)\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"page-background-overlay-area\" style=\"background-color:rgba(0,0,0,0.3)\"><\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:21.60194%;top:76.05178%;width:66.74757%;height:23.78641%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.7272727272727273% 0.7272727272727273% 0.7272727272727273% 0.7272727272727273% \/ 1.3605442176870748% 1.3605442176870748% 1.3605442176870748% 1.3605442176870748%\" id=\"el-5b385b9a-a926-4448-ab73-87e010e181e8\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.7636363636363641% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.19;text-align:right;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #eee\">O coice na polia \u00e9 um \u00f3timo exerc\u00edcio para gl\u00fateos, mas, para faz\u00ea-lo corretamente, voc\u00ea deve tomar alguns cuidados. Veja quais s\u00e3o.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"c9967a22-5766-4a96-a826-fabb8cbd3b63\" auto-advance-after=\"7s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-2025db3b-151c-4518-88e8-4908558ba5e6 [data-leaf-element=\\\"true\\\"]\",\"keyframes\":{\"transform\":[\"translate3d(-41.18877815395075%, 0, 0) translate(-25%, 0%) scale(1.5)\",\"translate3d(0%, 0, 0) translate(0%, 0%) scale(1)\"]},\"delay\":0,\"duration\":2000,\"fill\":\"forwards\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#b9bab4\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div id=\"anim-2025db3b-151c-4518-88e8-4908558ba5e6\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-ebbecc61-633f-42d4-875b-59de2687f523\">\n<div style=\"position:absolute;width:266.5334%;height:100%;left:-56.75155%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/coice-na-polia-2.jpg\" alt=\"Athlete,Performing,An,Exercise,Assisted,By,A,Rehabilitation,Physician\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/coice-na-polia-2.jpg 1000w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/coice-na-polia-2-768x512.jpg 768w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/coice-na-polia-2-300x200.jpg 300w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/coice-na-polia-2-150x100.jpg 150w\" sizes=\"(min-width: 1024px) 120vh, 267vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<div class=\"element-overlay-area\" style=\"background-color:rgba(0,0,0,0.3)\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"page-background-overlay-area\" style=\"background-color:rgba(0,0,0,0.3)\"><\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:55.09709%;top:50%;width:33.25243%;height:22.16828%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" id=\"el-665c3ba6-89cf-40ff-aa87-61f5d11202ef\"><svg style=\"display:block;position:absolute;top:0;height:100%;width:auto\" viewBox=\"0 0 40 40\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><title>Ponto circulado<\/title><path d=\"M20 29.5652c5.2827 0 9.5652-4.2825 9.5652-9.5652 0-5.2828-4.2825-9.5653-9.5652-9.5653-5.2828 0-9.5653 4.2825-9.5653 9.5653 0 5.2827 4.2825 9.5652 9.5653 9.5652z\" fill=\"#fff\"><\/path><path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M40 20c0 11.0457-8.9543 20-20 20S0 31.0457 0 20 8.9543 0 20 0s20 8.9543 20 20zm-1.2903 0c0 10.3331-8.3766 18.7097-18.7097 18.7097C9.66693 38.7097 1.29032 30.3331 1.29032 20 1.29032 9.66693 9.66693 1.29032 20 1.29032c10.3331 0 18.7097 8.37661 18.7097 18.70968z\" fill=\"#fff\"><\/path><\/svg><\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:71.60194%;top:58.73786%;width:45.14563%;height:4.53074%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:1.0752688172043012% 1.0752688172043012% 1.0752688172043012% 1.0752688172043012% \/ 7.142857142857142% 7.142857142857142% 7.142857142857142% 7.142857142857142%\" id=\"el-3e6beffc-2690-4662-b7cd-e9b339fe1e2e\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:1.129032258064517% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.19;text-align:left;padding:0;color:#000000\"><span><span style=\"font-weight: 700\">1<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:17.23301%;top:75.08091%;width:71.1165%;height:12.29773%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.6825938566552902% 0.6825938566552902% 0.6825938566552902% 0.6825938566552902% \/ 2.631578947368421% 2.631578947368421% 2.631578947368421% 2.631578947368421%\" id=\"el-e283f9ea-3ce4-46e3-92fb-4603c3034166\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.7167235494880551% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.19;text-align:right;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #eee\">1. Usar peso demais. Isso atrapalha a postura e deixa o movimento todo errado.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"9539449d-3f9b-489b-b0c3-b49658e2dac3\" auto-advance-after=\"7s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-061bca57-c3cc-47dd-a9d3-3a4139f47b07 [data-leaf-element=\\\"true\\\"]\",\"keyframes\":{\"transform\":[\"translate3d(-35.2198861932816%, 0, 0) translate(-25%, 0%) scale(1.5)\",\"translate3d(0%, 0, 0) translate(0%, 0%) scale(1)\"]},\"delay\":0,\"duration\":2000,\"fill\":\"forwards\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#181817\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div id=\"anim-061bca57-c3cc-47dd-a9d3-3a4139f47b07\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-309fecdb-5728-457c-9fc0-f415e4bc9712\">\n<div style=\"position:absolute;width:266.5334%;height:100%;left:-72.66064%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/coice-na-polia-3.jpg\" alt=\"Fitness,Woman,Doing,Exercise,For,Glutes,,Cable,Kickbacks.,Athletic,Girl\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/coice-na-polia-3.jpg 1000w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/coice-na-polia-3-768x512.jpg 768w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/coice-na-polia-3-300x200.jpg 300w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/coice-na-polia-3-150x100.jpg 150w\" sizes=\"(min-width: 1024px) 120vh, 267vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<div class=\"element-overlay-area\" style=\"background-color:rgba(0,0,0,0.3)\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"page-background-overlay-area\" style=\"background-color:rgba(0,0,0,0.3)\"><\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:55.09709%;top:50%;width:33.25243%;height:22.16828%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" id=\"el-5ddf472c-9ce6-4c01-906d-c63339f64526\"><svg style=\"display:block;position:absolute;top:0;height:100%;width:auto\" viewBox=\"0 0 40 40\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><title>Ponto circulado<\/title><path d=\"M20 29.5652c5.2827 0 9.5652-4.2825 9.5652-9.5652 0-5.2828-4.2825-9.5653-9.5652-9.5653-5.2828 0-9.5653 4.2825-9.5653 9.5653 0 5.2827 4.2825 9.5652 9.5653 9.5652z\" fill=\"#fff\"><\/path><path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M40 20c0 11.0457-8.9543 20-20 20S0 31.0457 0 20 8.9543 0 20 0s20 8.9543 20 20zm-1.2903 0c0 10.3331-8.3766 18.7097-18.7097 18.7097C9.66693 38.7097 1.29032 30.3331 1.29032 20 1.29032 9.66693 9.66693 1.29032 20 1.29032c10.3331 0 18.7097 8.37661 18.7097 18.70968z\" fill=\"#fff\"><\/path><\/svg><\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:71.60194%;top:58.73786%;width:45.14563%;height:4.69256%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:1.0752688172043012% 1.0752688172043012% 1.0752688172043012% 1.0752688172043012% \/ 6.896551724137931% 6.896551724137931% 6.896551724137931% 6.896551724137931%\" id=\"el-80afaf4a-ef19-44bd-9dae-1fd651b499d9\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:1.129032258064517% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.19;text-align:left;padding:0;color:#000000\"><span><span style=\"font-weight: 700\">2<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:17.23301%;top:75.08091%;width:71.1165%;height:15.85761%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.6825938566552902% 0.6825938566552902% 0.6825938566552902% 0.6825938566552902% \/ 2.0408163265306123% 2.0408163265306123% 2.0408163265306123% 2.0408163265306123%\" id=\"el-7872bcfa-9164-4fbe-8e2e-2e7fd546f7a5\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.7167235494880551% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.19;text-align:right;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #eee\">Nada de pressa! O coice deve ser lento e controlado, para sentir a contra\u00e7\u00e3o do m\u00fasculo.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"8efb27e6-0851-4196-978e-6117239464d6\" auto-advance-after=\"7s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-3a88c2ae-ef49-46d0-926e-8c060ec2d25e [data-leaf-element=\\\"true\\\"]\",\"keyframes\":{\"transform\":[\"translate3d(-15.50020407846788%, 0, 0) translate(-25%, 0%) scale(1.5)\",\"translate3d(0%, 0, 0) translate(0%, 0%) scale(1)\"]},\"delay\":0,\"duration\":2000,\"fill\":\"forwards\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#283036\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div id=\"anim-3a88c2ae-ef49-46d0-926e-8c060ec2d25e\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-022fc718-4b47-4f40-869e-9fa719c077a0\">\n<div style=\"position:absolute;width:118.57778%;height:100%;left:-0.19798%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/shutterstock_2603264701.jpg\" alt=\"Determined,Woman,Exercising,Leg,Muscles,With,Cable,Kickbacks,,Guided,By\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/shutterstock_2603264701.jpg 667w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/shutterstock_2603264701-200x300.jpg 200w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/shutterstock_2603264701-150x225.jpg 150w\" sizes=\"(min-width: 1024px) 53vh, 119vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<div class=\"element-overlay-area\" style=\"background-color:rgba(0,0,0,0.3)\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"page-background-overlay-area\" style=\"background-color:rgba(0,0,0,0.3)\"><\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:17.23301%;top:75.08091%;width:71.1165%;height:12.29773%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.6825938566552902% 0.6825938566552902% 0.6825938566552902% 0.6825938566552902% \/ 2.631578947368421% 2.631578947368421% 2.631578947368421% 2.631578947368421%\" id=\"el-f5582c92-bdd1-4bd7-b576-8b5c96006604\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.7167235494880551% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.19;text-align:right;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #eee\">Quer aprender a executar o coice na polia do jeito certo?<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-page-outlink layout=\"nodisplay\" cta-image=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/cropped-Avatar_Instagram_TotalPass.png\"><a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/coice-na-polia-aprenda-a-deixar-o-bumbum-na-nuca\/?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=br_cont_blog_referral_totalpass_interesse_aberto_informacao_coice-na-polia-aprenda-a-deixar-o-bumbum-na-nuca_rec_atividade-fisica_20251029__&amp;utm_term=___&amp;utm_content=webstorie_saiba-mais_texto_\" rel=\"\">Leia aqui<\/a><\/amp-story-page-outlink><\/amp-story-page><\/amp-story><\/body><\/html><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Quer deixar o bumbum na nuca? Cuidado com esses erros. Quer deixar o bumbum na nuca? Cuidado com esses erros. O coice na polia \u00e9 um \u00f3timo exerc\u00edcio para gl\u00fateos, mas, para faz\u00ea-lo corretamente, voc\u00ea deve tomar alguns cuidados. Veja quais s\u00e3o. Ponto circulado 1 1. Usar peso demais. Isso atrapalha a postura e deixa [&hellip;]<\/p>\n","protected":false},"author":18,"featured_media":14791,"template":"","meta":{"_acf_changed":false,"web_stories_publisher_logo":12342,"web_stories_poster":[],"web_stories_products":[],"footnotes":""},"web_story_category":[3098],"web_story_tag":[],"class_list":["post-14782","web-story","type-web-story","status-publish","has-post-thumbnail","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Quer deixar o bumbum na nuca? Cuidado com esses erros. - Blog da TotalPass<\/title>\n<meta name=\"description\" content=\"Quer deixar o bumbum na nuca? Cuidado com esses erros. Quer deixar o bumbum na nuca? Cuidado com esses erros. O coice na polia \u00e9 um \u00f3timo exerc\u00edcio para gl\u00fateos, mas, para faz\u00ea-lo corretamente, voc\u00ea deve tomar alguns cuidados. Veja quais s\u00e3o. Ponto circulado 1 1. Usar peso demais. Isso atrapalha a postura e deixa [&hellip;]\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/totalpass.com\/br\/blog\/web-stories\/quer-deixar-o-bumbum-na-nuca-cuidado-com-esses-erros\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Quer deixar o bumbum na nuca? Cuidado com esses erros. - Blog da TotalPass\" \/>\n<meta property=\"og:description\" content=\"Quer deixar o bumbum na nuca? Cuidado com esses erros. Quer deixar o bumbum na nuca? Cuidado com esses erros. 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