{"id":17599,"date":"2026-05-18T17:30:00","date_gmt":"2026-05-18T20:30:00","guid":{"rendered":"https:\/\/totalpass.com\/br\/blog\/?post_type=web-story&#038;p=17599"},"modified":"2026-05-20T12:54:29","modified_gmt":"2026-05-20T15:54:29","slug":"3-dicas-para-fazer-o-levantamento-terra-unilateral-corretamente","status":"publish","type":"web-story","link":"https:\/\/totalpass.com\/br\/blog\/web-stories\/3-dicas-para-fazer-o-levantamento-terra-unilateral-corretamente\/","title":{"rendered":"3 dicas para fazer o levantamento terra unilateral corretamente"},"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 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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>3 dicas para fazer o levantamento terra unilateral corretamente<\/title><link rel=\"canonical\" href=\"https:\/\/totalpass.com\/br\/blog\/?post_type=web-story&amp;p=17599\"\/><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=\"3 dicas para fazer o levantamento terra unilateral corretamente\" poster-portrait-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/05\/cropped-ChatGPT-Image-20_05_2026-12_40_52.png\"><amp-story-page id=\"b13dba36-164f-468d-b254-f298a3d947c7\" 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:#252829\">\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-060772af-cc79-48f7-a1d9-edb09bb9bb1e\">\n<div style=\"position:absolute;width:118.32574%;height:100%;left:-18.22954%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/05\/ChatGPT-Image-20_05_2026-12_40_52.png\" alt=\"ChatGPT Image 20_05_2026, 12_40_52\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/05\/ChatGPT-Image-20_05_2026-12_40_52.png 1023w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/05\/ChatGPT-Image-20_05_2026-12_40_52-768x1154.png 768w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/05\/ChatGPT-Image-20_05_2026-12_40_52-682x1024.png 682w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/05\/ChatGPT-Image-20_05_2026-12_40_52-200x300.png 200w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/05\/ChatGPT-Image-20_05_2026-12_40_52-150x225.png 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 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:45.14563%;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:1.0752688172043012% 1.0752688172043012% 1.0752688172043012% 1.0752688172043012% \/ 2.0202020202020203% 2.0202020202020203% 2.0202020202020203% 2.0202020202020203%\" id=\"el-04961bf6-7a2e-42b4-8607-755f69870e4a\">\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; color: #fff\">3 dicas para fazer o levantamento terra unilateral corretamente<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"3160a59c-23cd-4597-9be8-03bb093efa23\" auto-advance-after=\"7s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-35155071-b20d-4d57-bf0c-306deb3a4fd8 [data-leaf-element=\\\"true\\\"]\",\"keyframes\":{\"transform\":[\"translate(-7.105427357601002e-15%, 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:#1d1b1b\">\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-35155071-b20d-4d57-bf0c-306deb3a4fd8\" 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-f868e46a-bb4f-496f-82f8-201ce8cd81dc\">\n<div style=\"position:absolute;width:118.32574%;height:100%;left:-9.16287%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/05\/ChatGPT-Image-20_05_2026-12_42_48.png\" alt=\"ChatGPT Image 20_05_2026, 12_42_48\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/05\/ChatGPT-Image-20_05_2026-12_42_48.png 1023w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/05\/ChatGPT-Image-20_05_2026-12_42_48-768x1154.png 768w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/05\/ChatGPT-Image-20_05_2026-12_42_48-682x1024.png 682w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/05\/ChatGPT-Image-20_05_2026-12_42_48-200x300.png 200w\" 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:11.65049%;top:26.53722%;width:45.14563%;height:46.92557%;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% \/ 0.6896551724137931% 0.6896551724137931% 0.6896551724137931% 0.6896551724137931%\" id=\"el-b8463efc-f4dd-452b-bfd0-2c041599715b\">\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=\"color: #fff\">1. Rodar o quadril durante o movimento.<\/span><\/p>\n<p><span style=\"color: #fff\">2. Exagerar na carga e perder o equil\u00edbrio.<\/span><\/p>\n<p><span style=\"color: #fff\">3. Arredondar as costas e perder a curvatura da lombar<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"06c88189-6b40-448c-adfc-2ded69034c85\" 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:#1e1d1a\">\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-bf4b255b-cf20-470e-8a21-f89bb240aa37\">\n<div style=\"position:absolute;width:118.32574%;height:100%;left:-9.16287%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/05\/ChatGPT-Image-20_05_2026-12_45_57.png\" alt=\"ChatGPT Image 20_05_2026, 12_45_57\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/05\/ChatGPT-Image-20_05_2026-12_45_57.png 1023w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/05\/ChatGPT-Image-20_05_2026-12_45_57-768x1154.png 768w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/05\/ChatGPT-Image-20_05_2026-12_45_57-682x1024.png 682w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/05\/ChatGPT-Image-20_05_2026-12_45_57-200x300.png 200w\" 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 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:3.8835%;width:76.94175%;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:0.6309148264984227% 0.6309148264984227% 0.6309148264984227% 0.6309148264984227% \/ 2.0202020202020203% 2.0202020202020203% 2.0202020202020203% 2.0202020202020203%\" id=\"el-42958b04-b710-4a99-a751-3b991a3ffe01\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.6624605678233443% 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\">Quer aprender o levantamento terra unilateral? Clique abaixo e veja 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-10.png\"><a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/levantamento-terra-unilateral-aprenda-a-fazer\/?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=br_cont_blog_referral_totalpass_interesse_aberto_informacao_levantamento-terra-unilateral-aprenda-a-fazer_rec_atividade-fisica_20260520__&amp;utm_term=___&amp;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>3 dicas para fazer o levantamento terra unilateral corretamente 3 dicas para fazer o levantamento terra unilateral corretamente 1. Rodar o quadril durante o movimento. 2. Exagerar na carga e perder o equil\u00edbrio. 3. Arredondar as costas e perder a curvatura da lombar Quer aprender o levantamento terra unilateral? Clique abaixo e veja o passo [&hellip;]<\/p>\n","protected":false},"author":18,"featured_media":17607,"template":"","meta":{"_acf_changed":false,"web_stories_publisher_logo":12342,"web_stories_poster":[],"web_stories_products":[],"footnotes":""},"web_story_category":[3098],"web_story_tag":[3864,3865],"class_list":["post-17599","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>3 dicas para fazer o levantamento terra unilateral corretamente - Blog da TotalPass<\/title>\n<meta name=\"description\" content=\"3 dicas para fazer o levantamento terra unilateral corretamente 3 dicas para fazer o levantamento terra unilateral corretamente 1. Rodar o quadril durante o movimento. 2. 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