{"id":19649,"date":"2026-10-05T12:00:40","date_gmt":"2026-10-05T15:00:40","guid":{"rendered":"https:\/\/totalpass.com\/br\/blog\/?post_type=web-story&#038;p=19649"},"modified":"2026-10-05T10:10:19","modified_gmt":"2026-10-05T13:10:19","slug":"adeus-tchauzinho-com-triceps-na-polia-alta","status":"publish","type":"web-story","link":"https:\/\/totalpass.com\/br\/blog\/web-stories\/adeus-tchauzinho-com-triceps-na-polia-alta\/","title":{"rendered":"Adeus, tchauzinho?\nAprenda a fazer o tr\u00edceps na polia alta"},"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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poster-portrait-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/cropped-shutterstock_2107590131.jpg\"><amp-story-page id=\"9d9b9384-2a75-4955-93db-b88b9292ad08\" 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:#192123\">\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-c4d51fad-0d76-48e7-a5ba-9d93c87d4443\">\n<div style=\"position:absolute;width:118.57778%;height:100%;left:-9.28889%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/shutterstock_2107590131.jpg\" alt=\"Concentrated,Athlete,Performing,Strength,Exercise,On,Cable,Machine\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/shutterstock_2107590131.jpg 667w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/shutterstock_2107590131-200x300.jpg 200w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/shutterstock_2107590131-150x225.jpg 150w\" sizes=\"(min-width: 1024px) 53vh, 119vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/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:11.16505%;top:85.43689%;width:77.18447%;height:14.23948%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;background-clip:content-box;background-color:rgba(196,196,196,0.8)\" id=\"el-8a5074fe-acd2-449b-8aed-5bc8c26f8148\">\n<h1 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:1.0377358490566029% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.355987em;line-height:1.1;text-align:left;padding:1.257861635220126% 2.515723270440252%;color:#000000\"><span><span style=\"font-weight: 700\">ADEUS, TCHAUZINHO?<\/span><br \/>\nAprenda a fazer o tr\u00edceps na polia alta &gt;&gt;&gt;<\/span><\/h1>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"ab2eba05-4f82-45b7-9d54-3ac0eed9413e\" 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:#262422\">\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-648be9de-a0ed-41af-bb87-3f93aaf6b035\">\n<div style=\"position:absolute;width:122.13511%;height:103%;left:-11.06756%;top:-1.5%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/shutterstock_407219095.jpg\" alt=\"Young,Bodybuilder,Doing,Heavy,Weight,Exercise,For,Triceps,On,Machine\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/shutterstock_407219095.jpg 667w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/shutterstock_407219095-200x300.jpg 200w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/shutterstock_407219095-150x225.jpg 150w\" sizes=\"(min-width: 1024px) 55vh, 122vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/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:11.8932%;top:43.3657%;width:76.94175%;height:56.31068%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;background-clip:content-box;background-color:rgba(196,196,196,0.8)\" id=\"el-4a1a5297-2b1f-422f-8281-f68c1965509e\">\n<h1 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.31545741324921134% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.3;text-align:left;padding:1.2618296529968454% 2.5236593059936907%;color:#000000\"><span><span style=\"font-weight: 700\">1 &#8211;<\/span> Fique de frente para a polia;<br \/>\n<span style=\"font-weight: 700\">2 &#8211;<\/span> Segure o acess\u00f3rio (barra ou corda) com os cotovelos pr\u00f3ximos ao corpo;<br \/>\n<span style=\"font-weight: 700\">3 &#8211;<\/span> Mantenha os bra\u00e7os posicionados ao lado do tronco;<br \/>\n<span style=\"font-weight: 700\">4 &#8211;<\/span> Estenda os bra\u00e7os para baixo at\u00e9 que fiquem completamente estendidos;<br \/>\n<span style=\"font-weight: 700\">5 &#8211;<\/span> Retorne \u00e0 posi\u00e7\u00e3o inicial de forma controlada.<\/span><\/h1>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"dc746ab0-f0e5-4084-a4cf-41bd4422da3b\" 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:#141313\">\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-710cc63c-71f1-484f-bb8b-32d24fce784c\">\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\/2026\/10\/shutterstock_736903759.jpg\" alt=\"Strong,Man,In,The,Gym,Exercising,Triceps,On,Bench,\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/shutterstock_736903759.jpg 667w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/shutterstock_736903759-200x300.jpg 200w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/shutterstock_736903759-150x225.jpg 150w\" sizes=\"(min-width: 1024px) 53vh, 119vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/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:12.37864%;top:72.49191%;width:76.45631%;height:18.4466%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;background-clip:content-box;background-color:rgba(196,196,196,0.8)\" id=\"el-e739c72d-4801-4ec6-bdad-33b29063622f\">\n<h1 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.31746031746031744% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.3;text-align:left;padding:1.2698412698412698% 2.5396825396825395%;color:#000000\"><span>Quer aprender outros <span style=\"font-weight: 700\">dois exerc\u00edcios para ajudar a combater a flacidez dos bra\u00e7os<\/span>? Clique abaixo:<\/span><\/h1>\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\/08\/cropped-Avatar_Instagram_TotalPass-4-1.png\"><a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/tchauzinho-exercicios\/\" rel=\"\">Saiba mais<\/a><\/amp-story-page-outlink><\/amp-story-page><\/amp-story><\/body><\/html><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Quer reduzir a flacidez dos bra\u00e7os? Aprenda o passo a passo do exerc\u00edcio tr\u00edceps na polia alta!<\/p>\n","protected":false},"author":19,"featured_media":19655,"template":"","meta":{"_acf_changed":false,"web_stories_publisher_logo":12342,"web_stories_poster":[],"web_stories_products":[],"footnotes":""},"web_story_category":[3098],"web_story_tag":[4205,4206],"class_list":["post-19649","web-story","type-web-story","status-publish","has-post-thumbnail","hentry"],"story_data":{"version":47,"pages":[{"elements":[{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"x":48,"y":0,"width":330,"height":494,"mask":{"type":"rectangle"},"isBackground":true,"type":"image","id":"c4d51fad-0d76-48e7-a5ba-9d93c87d4443","scale":100,"focalX":50,"focalY":50,"resource":{"type":"image","mimeType":"image\/jpeg","width":667,"height":1000,"sizes":{"medium":{"file":"shutterstock_2107590131-200x300.jpg","width":200,"height":300,"filesize":15527,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/shutterstock_2107590131-200x300.jpg"},"thumbnail":{"file":"shutterstock_2107590131-150x150.jpg","width":150,"height":150,"filesize":10137,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/shutterstock_2107590131-150x150.jpg"},"custom-thumbnail":{"file":"shutterstock_2107590131-667x600.jpg","width":667,"height":600,"filesize":48095,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/shutterstock_2107590131-667x600.jpg"},"web-stories-poster-portrait":{"file":"shutterstock_2107590131-640x853.jpg","width":640,"height":853,"filesize":58671,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/shutterstock_2107590131-640x853.jpg"},"web-stories-publisher-logo":{"file":"shutterstock_2107590131-96x96.jpg","width":96,"height":96,"filesize":7572,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/shutterstock_2107590131-96x96.jpg"},"web-stories-thumbnail":{"file":"shutterstock_2107590131-150x225.jpg","width":150,"height":225,"filesize":12134,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/shutterstock_2107590131-150x225.jpg"},"full":{"file":"shutterstock_2107590131.jpg","width":667,"height":1000,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/shutterstock_2107590131.jpg"}},"isPlaceholder":false,"isExternal":false,"needsProxy":false,"baseColor":"#192123","blurHash":"U48Ne4?b004.~WxuRjV@9Ff%?cs:MwoepIOY","creationDate":"2026-10-05T12:46:58","src":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/shutterstock_2107590131.jpg","id":19651,"alt":"Concentrated,Athlete,Performing,Strength,Exercise,On,Cable,Machine","local":false,"provider":"local"}},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"FILL","font":{"family":"Poppins"},"fontSize":22,"backgroundColor":{"color":{"r":196,"g":196,"b":196,"a":0.8}},"lineHeight":1.1,"textAlign":"left","padding":{"locked":true,"hasHiddenPadding":true,"horizontal":8,"vertical":4},"content":"<span style=\"font-weight: 700\">ADEUS, TCHAUZINHO?<\/span>\nAprenda a fazer o tr\u00edceps na polia alta 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