{"id":16893,"date":"2026-04-01T17:30:29","date_gmt":"2026-04-01T20:30:29","guid":{"rendered":"https:\/\/totalpass.com\/br\/blog\/?post_type=web-story&#038;p=16893"},"modified":"2026-04-01T19:45:38","modified_gmt":"2026-04-01T22:45:38","slug":"4-erros-para-evitar-na-rosca-concentrada","status":"publish","type":"web-story","link":"https:\/\/totalpass.com\/br\/blog\/web-stories\/4-erros-para-evitar-na-rosca-concentrada\/","title":{"rendered":"4 erros para evitar na rosca concentrada"},"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&family=Poppins%3Awght%40700\" rel=\"stylesheet\"\/><link 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id=\"56e0679e-9da9-4392-a7f5-3d298cdf611c\" 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:#403731\">\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-50d5478f-2cb7-4f0d-8c5a-daffea1f3ea3\">\n<div style=\"position:absolute;width:264.94067%;height:100%;left:-108.98549%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/03\/Blog-TP-50.png\" alt=\"Blog TP (50)\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/03\/Blog-TP-50.png 614w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/03\/Blog-TP-50-300x201.png 300w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/03\/Blog-TP-50-150x101.png 150w\" sizes=\"(min-width: 1024px) 119vh, 265vw\" 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:9.46602%;top:3.07443%;width:78.8835%;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:0.6153846153846154% 0.6153846153846154% 0.6153846153846154% 0.6153846153846154% \/ 3.8461538461538463% 3.8461538461538463% 3.8461538461538463% 3.8461538461538463%\" id=\"el-24866645-dcf7-40fc-90df-33495372552e\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.6461538461538465% 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\">4 erros para evitar na rosca concentrada<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"628ea658-67d9-4a3a-bc9c-9674f3017659\" auto-advance-after=\"7s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-91d04e96-5d1f-44d9-82e3-ffbb328f1178 [data-leaf-element=\\\"true\\\"]\",\"keyframes\":{\"transform\":[\"translate(7.714916423099162%, 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:#b8bcae\">\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-91d04e96-5d1f-44d9-82e3-ffbb328f1178\" 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-f6ae4336-ce54-4d42-b513-5e05376c2d63\">\n<div style=\"position:absolute;width:266.9336%;height:100%;left:-57.70923%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/04\/shutterstock_2296466915.jpg\" alt=\"A,Strong,Muscular,Sportsman,Is,Sitting,In,A,Gym,During\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/04\/shutterstock_2296466915.jpg 1000w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/04\/shutterstock_2296466915-768x511.jpg 768w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/04\/shutterstock_2296466915-300x200.jpg 300w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/04\/shutterstock_2296466915-150x100.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:9.46602%;top:54.53074%;width:78.8835%;height:16.01942%;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:0.6153846153846154% 0.6153846153846154% 0.6153846153846154% 0.6153846153846154% \/ 2.0202020202020203% 2.0202020202020203% 2.0202020202020203% 2.0202020202020203%\" id=\"el-f2e74fa2-e772-4b11-a3e1-6b6d10eeb7a9\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.6461538461538465% 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\u00ba Evite pegar cargas muito pesadas<\/span><br \/>\n<span style=\"font-weight: 700; color: #eee\">2\u00ba N\u00e3o use o corpo para gerar impulso no movimento<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"fc16afa6-b644-4241-becb-406db119c60d\" auto-advance-after=\"7s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-9317720a-3340-408f-b389-f442b6f0774e [data-leaf-element=\\\"true\\\"]\",\"keyframes\":{\"transform\":[\"translate(-11.252898389195877%, 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:#242932\">\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-9317720a-3340-408f-b389-f442b6f0774e\" 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-2ce9fa82-1929-4d76-b580-1518a3df16a2\">\n<div style=\"position:absolute;width:264.94067%;height:100%;left:-119.59155%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/03\/Blog-TP-51.png\" alt=\"\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/03\/Blog-TP-51.png 614w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/03\/Blog-TP-51-300x201.png 300w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/03\/Blog-TP-51-150x101.png 150w\" sizes=\"(min-width: 1024px) 119vh, 265vw\" 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:9.46602%;top:55.50162%;width:78.8835%;height:16.01942%;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:0.6153846153846154% 0.6153846153846154% 0.6153846153846154% 0.6153846153846154% \/ 2.0202020202020203% 2.0202020202020203% 2.0202020202020203% 2.0202020202020203%\" id=\"el-872e291b-349e-4593-bc90-7401d358b254\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.6461538461538465% 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\">3\u00ba N\u00e3o fa\u00e7a movimentos curtos ou r\u00e1pidos demais<\/span><br \/>\n<span style=\"font-weight: 700; color: #eee\">4\u00ba Evite apoiar o cotovelo em cima da coxa; apoie na lateral<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"fc907342-6010-4eef-97bb-c43b62227fd4\" auto-advance-after=\"7s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-3cab0cc5-ac89-47c6-bd94-4c8b29e3ce21 [data-leaf-element=\\\"true\\\"]\",\"keyframes\":{\"transform\":[\"translate(-16.075569127422682%, 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:#242329\">\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-3cab0cc5-ac89-47c6-bd94-4c8b29e3ce21\" 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-24be0ab0-3697-4582-858f-514b1771993c\">\n<div style=\"position:absolute;width:264.94067%;height:100%;left:-135.50064%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/03\/Blog-TP-52.png\" alt=\"\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/03\/Blog-TP-52.png 614w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/03\/Blog-TP-52-300x201.png 300w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/03\/Blog-TP-52-150x101.png 150w\" sizes=\"(min-width: 1024px) 119vh, 265vw\" 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:9.46602%;top:3.07443%;width:78.8835%;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:0.6153846153846154% 0.6153846153846154% 0.6153846153846154% 0.6153846153846154% \/ 2.631578947368421% 2.631578947368421% 2.631578947368421% 2.631578947368421%\" id=\"el-e37129e0-9f7c-4c08-9ce2-d36e729ab1ea\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.6461538461538465% 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\">Aprenda a execu\u00e7\u00e3o correta da rosca concentrada. Clique abaixo e saiba mais!<\/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\/2026\/04\/cropped-Avatar_Instagram_TotalPass.png\"><a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/rosca-concentrada-aprenda-a-deixar-biceps-forte\/?utm_source=blog&utm_medium=referral&utm_campaign=br_cont_blog_referral_totalpass_interesse_aberto_informacao_rosca-concentrada-aprenda-a-deixar-biceps-forte_rec_atividade-fisica_20260401__&utm_term=___&utm_content=Webstorie_saiba-mais_artigo_\" rel=\"\">Leia aqui<\/a><\/amp-story-page-outlink><\/amp-story-page><\/amp-story><\/body><\/html><\/p>\n","protected":false},"excerpt":{"rendered":"<p>4 erros para evitar na rosca concentrada 4 erros para evitar na rosca concentrada 1\u00ba Evite pegar cargas muito pesadas 2\u00ba N\u00e3o use o corpo para gerar impulso no movimento 3\u00ba N\u00e3o fa\u00e7a movimentos curtos ou r\u00e1pidos demais 4\u00ba Evite apoiar o cotovelo em cima da coxa; apoie na lateral Aprenda a execu\u00e7\u00e3o correta da [&hellip;]<\/p>\n","protected":false},"author":18,"featured_media":16897,"template":"","meta":{"_acf_changed":false,"web_stories_publisher_logo":12342,"web_stories_poster":[],"web_stories_products":[],"footnotes":""},"web_story_category":[3098],"web_story_tag":[3491,3102],"class_list":["post-16893","web-story","type-web-story","status-publish","has-post-thumbnail","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>4 erros para evitar na rosca concentrada - Blog da TotalPass<\/title>\n<meta name=\"description\" content=\"4 erros para evitar na rosca concentrada 4 erros para evitar na rosca concentrada 1\u00ba Evite pegar cargas muito pesadas 2\u00ba N\u00e3o use o corpo para gerar impulso no movimento 3\u00ba N\u00e3o fa\u00e7a movimentos curtos ou r\u00e1pidos demais 4\u00ba Evite apoiar o cotovelo em cima da coxa; apoie na lateral Aprenda a execu\u00e7\u00e3o correta da [&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-para-evitar-na-rosca-concentrada\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4 erros para evitar na rosca concentrada - Blog da TotalPass\" \/>\n<meta property=\"og:description\" content=\"4 erros para evitar na rosca concentrada 4 erros para evitar na rosca concentrada 1\u00ba Evite pegar cargas muito pesadas 2\u00ba N\u00e3o use o corpo para gerar impulso no movimento 3\u00ba N\u00e3o fa\u00e7a movimentos curtos ou r\u00e1pidos demais 4\u00ba Evite apoiar o cotovelo em cima da coxa; 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