{"id":17403,"date":"2026-05-07T17:30:00","date_gmt":"2026-05-07T20:30:00","guid":{"rendered":"https:\/\/totalpass.com\/br\/blog\/?post_type=web-story&#038;p=17403"},"modified":"2026-05-08T19:46:33","modified_gmt":"2026-05-08T22:46:33","slug":"a-cadeira-flexora-esta-ocupada-2-exercicios-para-substitui-la","status":"publish","type":"web-story","link":"https:\/\/totalpass.com\/br\/blog\/web-stories\/a-cadeira-flexora-esta-ocupada-2-exercicios-para-substitui-la\/","title":{"rendered":"2 exerc\u00edcios para substituir a cadeira flexora"},"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%40400%3B700\" rel=\"stylesheet\"\/><link href=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/05\/cadeira-flexora-3-1.png\" 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 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- (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>2 exerc\u00edcios para substituir a cadeira flexora<\/title><link rel=\"canonical\" href=\"https:\/\/totalpass.com\/br\/blog\/web-stories\/a-cadeira-flexora-esta-ocupada-2-exercicios-para-substitui-la\/\"\/><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=\"2 exerc\u00edcios para substituir a cadeira flexora\" poster-portrait-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/05\/cropped-cadeira-flexora-web-1.png\"><amp-story-page id=\"c36e5aca-7cf9-41ce-8fb1-334070f89dbc\" 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:#1b1f1b\">\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-29a726c9-f2ff-47cf-b66a-163713f9a157\">\n<div style=\"position:absolute;width:119.26864%;height:100%;left:-9.63432%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/05\/cadeira-flexora-3-1.png\" alt=\"\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/05\/cadeira-flexora-3-1.png 1696w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/05\/cadeira-flexora-3-1-768x1145.png 768w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/05\/cadeira-flexora-3-1-687x1024.png 687w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/05\/cadeira-flexora-3-1-201x300.png 201w\" sizes=\"(min-width: 1024px) 54vh, 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 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:0;width:68.20388%;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:0.7117437722419928% 0.7117437722419928% 0.7117437722419928% 0.7117437722419928% \/ 1.6260162601626018% 1.6260162601626018% 1.6260162601626018% 1.6260162601626018%\" id=\"el-9d60fe07-7c5a-4591-abed-9fc704acd4e5\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.747330960854093% 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; color: #fff\">A cadeira flexora est\u00e1 ocupada?<\/span><\/p>\n<p><span style=\"font-weight: 700; color: #fff\">2 exerc\u00edcios para substitu\u00ed-la!<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"608e58ea-127a-4179-990c-b1f07f8f133e\" auto-advance-after=\"7s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-c74ade1e-4d0d-4612-8b88-6b6e55e92d45 [data-leaf-element=\\\"true\\\"]\",\"keyframes\":{\"transform\":[\"translate3d(-22.63437483394645%, 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:#e2dcdc\">\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-c74ade1e-4d0d-4612-8b88-6b6e55e92d45\" 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-38cc383a-cd4e-46d7-bafa-df5c1936e4c5\">\n<div style=\"position:absolute;width:182.71098%;height:100%;left:-41.35549%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/05\/cadeira-flexora-2.jpg\" alt=\"Fitness,,Body,Builder,And,Woman,With,Barbell,Training,,Workout,Or\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/05\/cadeira-flexora-2.jpg 1000w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/05\/cadeira-flexora-2-768x747.jpg 768w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/05\/cadeira-flexora-2-300x292.jpg 300w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/05\/cadeira-flexora-2-150x146.jpg 150w\" sizes=\"(min-width: 1024px) 82vh, 183vw\" 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:13.83495%;top:28.47896%;width:72.81553%;height:43.04207%;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:0.6666666666666667% 0.6666666666666667% 0.6666666666666667% 0.6666666666666667% \/ 0.7518796992481203% 0.7518796992481203% 0.7518796992481203% 0.7518796992481203%\" id=\"el-617b9f10-0748-4b2c-af3d-60ebe88e8100\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.7000000000000004% 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; color: #fff\">1. Stiff (com barra ou halteres<\/span><span style=\"color: #fff\">)<\/span><\/p>\n<p><span style=\"color: #fff\">Trabalha a mesma regi\u00e3o, mas de forma multiarticular;<\/span><\/p>\n<p><span style=\"font-weight: 700; color: #fff\">2. Flex\u00e3o de pernas com caneleira<\/span><\/p>\n<p><span style=\"color: #fff\">\u00d3tima op\u00e7\u00e3o para treinos livres.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"07c55520-847b-4eaa-9410-ddc5fade8f1e\" auto-advance-after=\"7s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-6dc180a9-3794-4d6f-81e8-3a6a140aa9bc [data-leaf-element=\\\"true\\\"]\",\"keyframes\":{\"transform\":[\"translate3d(-23.121483564505958%, 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:#252721\">\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-6dc180a9-3794-4d6f-81e8-3a6a140aa9bc\" 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-fe490f5a-dd93-4941-bf66-b67270a31c7a\">\n<div style=\"position:absolute;width:264.94067%;height:100%;left:-103.68246%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/05\/cadeira-flexora-web-1.png\" alt=\"cadeira flexora-web-1\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/05\/cadeira-flexora-web-1.png 614w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/05\/cadeira-flexora-web-1-300x201.png 300w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/05\/cadeira-flexora-web-1-150x101.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:12.13592%;top:43.68932%;width:76.45631%;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:0.6349206349206349% 0.6349206349206349% 0.6349206349206349% 0.6349206349206349% \/ 2.631578947368421% 2.631578947368421% 2.631578947368421% 2.631578947368421%\" id=\"el-8ece335b-2935-4515-8d87-c15c5d261341\">\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:left;padding:0;color:#000000\"><span><span style=\"color: #fff\">Tem d\u00favida de como usar a cadeira flexora corretamente? Confira o passo a passo!<\/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\/05\/cropped-Avatar_Instagram_TotalPass-2.png\"><a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/cadeira-flexora-fortaleca-o-posterior-de-coxa\/?utm_source=blog&utm_medium=referral&utm_campaign=br_cont_blog_referral_totalpass_interesse_aberto_informacao_cadeira-flexora-fortaleca-o-posterior-de-coxa_rec_atividade-fisica_20260505__&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>2 exerc\u00edcios para substituir a cadeira flexora A cadeira flexora est\u00e1 ocupada? 2 exerc\u00edcios para substitu\u00ed-la! 1. Stiff (com barra ou halteres) Trabalha a mesma regi\u00e3o, mas de forma multiarticular; 2. 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