{"id":15003,"date":"2025-11-13T12:00:11","date_gmt":"2025-11-13T15:00:11","guid":{"rendered":"https:\/\/totalpass.com\/br\/blog\/?post_type=web-story&#038;p=15003"},"modified":"2025-11-13T19:11:20","modified_gmt":"2025-11-13T22:11:20","slug":"4-erros-que-voce-pode-cometer-na-rosca-alternada","status":"publish","type":"web-story","link":"https:\/\/totalpass.com\/br\/blog\/web-stories\/4-erros-que-voce-pode-cometer-na-rosca-alternada\/","title":{"rendered":"4 erros que voc\u00ea pode cometer na rosca alternada"},"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%40400%3B700\" 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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                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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>4 erros que voc\u00ea pode cometer na rosca alternada<\/title><link rel=\"canonical\" href=\"https:\/\/totalpass.com\/br\/blog\/web-stories\/4-erros-que-voce-pode-cometer-na-rosca-alternada\/\"\/><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=\"4 erros que voc\u00ea pode cometer na rosca alternada\" poster-portrait-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/cropped-shutterstock_2386019557.jpg\"><amp-story-page id=\"38536e7d-5965-469a-a373-aa08b15862f6\" 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:#0d0e0e\">\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-b8936e4d-8d0b-4891-8c9c-24deddc9eea1\">\n<div style=\"position:absolute;width:266.5334%;height:100%;left:-64.32731%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/rosca-1.jpg\" alt=\"Sport,,Bodybuilding,,Fitness,And,People,Concept,-,Young,Man,With\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/rosca-1.jpg 1000w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/rosca-1-768x512.jpg 768w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/rosca-1-300x200.jpg 300w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/rosca-1-150x100.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:11.65049%;top:76.21359%;width:76.45631%;height:23.94822%;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:0.6349206349206349% 0.6349206349206349% 0.6349206349206349% 0.6349206349206349% \/ 1.3513513513513513% 1.3513513513513513% 1.3513513513513513% 1.3513513513513513%\" id=\"el-659f18d0-2fe1-4d7f-8a1f-976dea6efc04\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.6666666666666672% 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\">J\u00e1 pensou que voc\u00ea pode estar errando na rosca alternada e nem sabe?<\/span><br \/>\n<span style=\"font-weight: 700; color: #eee\">&nbsp;Veja quais s\u00e3o os erros cl\u00e1ssicos cometidos nesse exerc\u00edcio.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"77a80698-44b3-4eaf-a0d8-e0a106fa55d3\" auto-advance-after=\"7s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-5eea1b10-b0d7-47f6-a916-3d28b21f82e4 [data-leaf-element=\\\"true\\\"]\",\"keyframes\":{\"transform\":[\"translate(-11.60018447832693%, 0%) scale(1.5)\",\"translate(0%, 0%) scale(1)\"]},\"delay\":0,\"duration\":2000,\"easing\":\"cubic-bezier(.3,0,.55,1)\",\"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:#e0d3cb\">\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-5eea1b10-b0d7-47f6-a916-3d28b21f82e4\" 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-95706c4b-3a87-4b3a-ae60-f61f74cc9256\">\n<div style=\"position:absolute;width:266.5334%;height:100%;left:-121.90307%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/rosca-3.jpg\" alt=\"Low-angle,View,Of,Three,Young,People,Smiling,While,Alternating,Dumbbell\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/rosca-3.jpg 1000w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/rosca-3-768x512.jpg 768w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/rosca-3-300x200.jpg 300w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/rosca-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:11.65049%;top:76.05178%;width:76.45631%;height:23.94822%;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:0.6349206349206349% 0.6349206349206349% 0.6349206349206349% 0.6349206349206349% \/ 1.3513513513513513% 1.3513513513513513% 1.3513513513513513% 1.3513513513513513%\" id=\"el-027cc6ed-7ce5-4fef-bc09-04b44bfcefe1\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.6666666666666672% 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\">Carga excessiva<\/span><br \/>\n<span style=\"color: #eee\">Muita gente acha que pegar mais carga \u00e9 igual a resultado mais r\u00e1pido\u2026<\/span><br \/>\n<span style=\"color: #eee\">Mas acaba tendo uma les\u00e3o por m\u00e1 execu\u00e7\u00e3o.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:44.17476%;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-2bb75891-9f81-4693-9274-a01b17bcc912\"><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:60.67961%;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-498afe64-55ac-43a2-8795-3034331c5474\">\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>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"712b37ee-3438-4bdd-a117-0fb7d3c3a439\" 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:#3f362e\">\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-53268d0a-c21d-4ee9-8d19-f6290d72f45f\">\n<div style=\"position:absolute;width:266.5334%;height:100%;left:-73.41822%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/shutterstock_2386019557.jpg\" alt=\"A,Young,Handsome,Asian,Man,Looking,At,The,Camera,Confidently\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/shutterstock_2386019557.jpg 1000w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/shutterstock_2386019557-768x512.jpg 768w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/shutterstock_2386019557-300x200.jpg 300w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/shutterstock_2386019557-150x100.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:44.17476%;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-4e120bd0-eb8d-46f4-9d1a-4e10fe6bfb03\"><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:11.65049%;top:75.88997%;width:76.45631%;height:23.94822%;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:0.6349206349206349% 0.6349206349206349% 0.6349206349206349% 0.6349206349206349% \/ 1.3513513513513513% 1.3513513513513513% 1.3513513513513513% 1.3513513513513513%\" id=\"el-f4cf7846-9a53-473c-92bd-392bbd266ad0\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.6666666666666672% 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=\"color: #eee\">1. <\/span><span style=\"font-weight: 700; color: #eee\">Execu\u00e7\u00e3o<\/span><br \/>\n<span style=\"color: #eee\">Lembre-se de:<\/span><br \/>\n<span style=\"color: #eee\">\u274c N\u00e3o estender o bra\u00e7o completamente;<\/span><br \/>\n<span style=\"color: #eee\">\u274c N\u00e3o subir o peso at\u00e9 o ombro.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:60.67961%;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-bdf60b43-f6a6-4ad7-93c2-01ed3462d9d8\">\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>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"38b6980d-27e4-4fa2-ba62-01160949bfab\" auto-advance-after=\"7s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-240049b0-b460-40a5-ac7d-35c43e608665 [data-leaf-element=\\\"true\\\"]\",\"keyframes\":{\"transform\":[\"translate(25%, 0%) scale(1.5)\",\"translate(0%, 0%) scale(1)\"]},\"delay\":0,\"duration\":2000,\"easing\":\"cubic-bezier(.3,0,.55,1)\",\"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:#dad9c9\">\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-240049b0-b460-40a5-ac7d-35c43e608665\" 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-b2fd6a6c-7eba-4bbe-a6b2-38b070f3d08b\">\n<div style=\"position:absolute;width:118.57778%;height:100%;left:0%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/shutterstock_2654792675-1.jpg\" alt=\"Fit,Woman,Performing,Bicep,Curls,With,Dumbbells,In,A,Well-lit\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/shutterstock_2654792675-1.jpg 667w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/shutterstock_2654792675-1-200x300.jpg 200w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/shutterstock_2654792675-1-150x225.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:44.17476%;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-98175b5c-a8b3-408b-ac8a-e1d4855799e3\"><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:60.67961%;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-b0a644e6-9a3d-4389-940e-52a73c458111\">\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\">3<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:18.4466%;top:76.05178%;width:69.66019%;height:19.90291%;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:0.6968641114982579% 0.6968641114982579% 0.6968641114982579% 0.6968641114982579% \/ 1.6260162601626018% 1.6260162601626018% 1.6260162601626018% 1.6260162601626018%\" id=\"el-a077cf58-3057-4e87-8e42-0787e92596d7\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.7317073170731712% 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=\"color: #eee\">1. <\/span><span style=\"font-weight: 700; color: #eee\">Movimento incompleto<\/span><br \/>\n<span style=\"color: #eee\">Fa\u00e7a o movimento completo e controlado, principalmente na descida: nada de soltar r\u00e1pido, viu?<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"274b9bf7-9d9e-4d61-b9a4-a1cbfbf6c8df\" 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:#1d2113\">\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-d65b13b0-5d6c-4bce-b5c3-6e6fd73b6a6d\">\n<div style=\"position:absolute;width:252.52526%;height:100%;left:-76.26263%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/shutterstock_1884647224.jpg\" alt=\"Young,Bodybuilder,Training,Dumbbell,Alternate,Biceps,Curl,In,Home,Gym\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/shutterstock_1884647224.jpg 1000w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/shutterstock_1884647224-768x541.jpg 768w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/shutterstock_1884647224-300x211.jpg 300w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/shutterstock_1884647224-150x106.jpg 150w\" sizes=\"(min-width: 1024px) 114vh, 253vw\" 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:44.17476%;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-633b424d-2c1a-4f47-9826-e23d95728582\"><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:60.67961%;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-88a27c06-ad3d-4c77-bcae-3a1d178fb6ce\">\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\">4<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:18.4466%;top:75.08091%;width:69.66019%;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:0.6968641114982579% 0.6968641114982579% 0.6968641114982579% 0.6968641114982579% \/ 2.0408163265306123% 2.0408163265306123% 2.0408163265306123% 2.0408163265306123%\" id=\"el-796addc3-1ac2-4fbc-b7c8-ccbaa1d1518d\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.7317073170731712% 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\">Postura<\/span><br \/>\n<span style=\"color: #eee\">Nada de jogar o corpo para tr\u00e1s para ajudar o bra\u00e7o. Proteja sua postura.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"1492adf6-8e03-484e-9ac3-bfff21c9d8f9\" 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:#cfbfaa\">\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-803589c8-57b1-4dd8-a3dd-46e20d53f329\">\n<div style=\"position:absolute;width:266.5334%;height:100%;left:-130.2364%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/shutterstock_2582475347.jpg\" alt=\"Female,Client,Performing,Bicep,Curls,With,Trainer,Assistance,,Targeting,Arm\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/shutterstock_2582475347.jpg 1000w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/shutterstock_2582475347-768x512.jpg 768w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/shutterstock_2582475347-300x200.jpg 300w,https:\/\/totalpass.com\/wp-content\/uploads\/2025\/11\/shutterstock_2582475347-150x100.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:11.65049%;top:75.88997%;width:76.45631%;height:8.41424%;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:0.6349206349206349% 0.6349206349206349% 0.6349206349206349% 0.6349206349206349% \/ 3.8461538461538463% 3.8461538461538463% 3.8461538461538463% 3.8461538461538463%\" id=\"el-8ade0692-098b-4ab4-8190-b7eee36f141d\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.6666666666666672% 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 como fazer a rosca alternada 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-6.png\"><a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/rosca-alternada-desenvolva-o-biceps-do-jeito-certo\/?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=br_cont_blog_referral_totalpass_oportunidade_aberto_informacao_rosca-alternada-desenvolva-o-biceps-do-jeito-certo_rec_atividade-fisica_45974__&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>4 erros que voc\u00ea pode cometer na rosca alternada J\u00e1 pensou que voc\u00ea pode estar errando na rosca alternada e nem sabe? &nbsp;Veja quais s\u00e3o os erros cl\u00e1ssicos cometidos nesse exerc\u00edcio. Carga excessiva Muita gente acha que pegar mais carga \u00e9 igual a resultado mais r\u00e1pido\u2026 Mas acaba tendo uma les\u00e3o por m\u00e1 execu\u00e7\u00e3o. Ponto [&hellip;]<\/p>\n","protected":false},"author":18,"featured_media":15026,"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-15003","web-story","type-web-story","status-publish","has-post-thumbnail","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>4 erros que voc\u00ea pode cometer na rosca alternada - Blog da TotalPass<\/title>\n<meta name=\"description\" content=\"4 erros que voc\u00ea pode cometer na rosca alternada J\u00e1 pensou que voc\u00ea pode estar errando na rosca alternada e nem sabe? &nbsp;Veja quais s\u00e3o os erros cl\u00e1ssicos cometidos nesse exerc\u00edcio. Carga excessiva Muita gente acha que pegar mais carga \u00e9 igual a resultado mais r\u00e1pido\u2026 Mas acaba tendo uma les\u00e3o por m\u00e1 execu\u00e7\u00e3o. Ponto [&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\/4-erros-que-voce-pode-cometer-na-rosca-alternada\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4 erros que voc\u00ea pode cometer na rosca alternada - Blog da TotalPass\" \/>\n<meta property=\"og:description\" content=\"4 erros que voc\u00ea pode cometer na rosca alternada J\u00e1 pensou que voc\u00ea pode estar errando na rosca alternada e nem sabe? &nbsp;Veja quais s\u00e3o os erros cl\u00e1ssicos cometidos nesse exerc\u00edcio. 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