{"id":19764,"date":"2026-10-12T12:00:00","date_gmt":"2026-10-12T15:00:00","guid":{"rendered":"https:\/\/totalpass.com\/br\/blog\/?post_type=web-story&#038;p=19764"},"modified":"2026-10-09T17:52:06","modified_gmt":"2026-10-09T20:52:06","slug":"erros-no-leg-press-horizontal","status":"publish","type":"web-story","link":"https:\/\/totalpass.com\/br\/blog\/web-stories\/erros-no-leg-press-horizontal\/","title":{"rendered":"3 erros que devem ser evitados no leg press horizontal"},"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\" rel=\"stylesheet\"\/><link href=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_y3op38y3op38y3op.jpg\" 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 amp-boilerplate=\"\">body{-webkit-animation:none;-moz-animation:none;-ms-animation:none;animation:none}<\/style>\n<p><\/noscript><\/p>\n<style amp-custom=\"\">\n              h1, h2, h3 { 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                left: 0;\n                height: calc(1.1851851851851851 * 100%);\n                top: calc((1 - 1.1851851851851851) * 100% \/ 2);\n              }<\/p>\n<p>              .element-overlay-area {\n                position: absolute;\n                width: 100%;\n                height: 100%;\n                top: 0;\n                left: 0;\n              }<\/p>\n<p>              .page-safe-area {\n                overflow: visible;\n                position: absolute;\n                top: 0;\n                bottom: 0;\n                left: 0;\n                right: 0;\n                width: 100%;\n                height: calc(0.84375 * 100%);\n                margin: auto 0;\n              }<\/p>\n<p>              .mask {\n                position: absolute;\n                overflow: hidden;\n              }<\/p>\n<p>              .fill {\n                position: absolute;\n                top: 0;\n                left: 0;\n                right: 0;\n                bottom: 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>3 erros que devem ser evitados no leg press horizontal<\/title><link rel=\"canonical\" href=\"https:\/\/totalpass.com\/br\/blog\/?post_type=web-story&amp;p=19764\"\/><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 erros que devem ser evitados no leg press horizontal\" poster-portrait-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/cropped-Gemini_Generated_Image_tefd8ftefd8ftefd-scaled-1.jpg\"><amp-story-page id=\"3b81ccef-435b-4b3a-9cac-6705b4b02884\" 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:#d6d0c7\">\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-fc99da1c-dc7b-48aa-a991-dc16b280edc9\">\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\/10\/Gemini_Generated_Image_y3op38y3op38y3op.jpg\" alt=\"Gemini_Generated_Image_y3op38y3op38y3op\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_y3op38y3op38y3op.jpg 1696w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_y3op38y3op38y3op-1374x2048.jpg 1374w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_y3op38y3op38y3op-1030x1536.jpg 1030w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_y3op38y3op38y3op-768x1145.jpg 768w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_y3op38y3op38y3op-687x1024.jpg 687w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_y3op38y3op38y3op-201x300.jpg 201w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_y3op38y3op38y3op-150x224.jpg 150w\" sizes=\"(min-width: 1024px) 54vh, 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:11.8932%;top:11.8123%;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-e49bbeeb-9a12-443f-be00-6bfe6e9f47a8\">\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>3 erros que devem ser evitados no <span style=\"font-weight: 700\">leg press horizontal<\/span><\/span><\/h1>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"caf43158-2bce-415c-8b69-536179ece35c\" 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:#3d3835\">\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-784e1d87-85ed-4f1e-80f5-3969038d9374\">\n<div style=\"position:absolute;width:100%;height:100.76977%;left:0%;top:-0.38488%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tlrwjltlrwjltlrw-scaled.jpg\" alt=\"Gemini_Generated_Image_tlrwjltlrwjltlrw\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tlrwjltlrwjltlrw-scaled.jpg 1429w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tlrwjltlrwjltlrw-1143x2048.jpg 1143w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tlrwjltlrwjltlrw-857x1536.jpg 857w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tlrwjltlrwjltlrw-768x1376.jpg 768w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tlrwjltlrwjltlrw-572x1024.jpg 572w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tlrwjltlrwjltlrw-167x300.jpg 167w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tlrwjltlrwjltlrw-150x269.jpg 150w\" sizes=\"(min-width: 1024px) 45vh, 100vw\" 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:11.40777%;top:64.56311%;width:76.94175%;height:35.11327%;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-e18ae2cf-9fb8-48a3-8eb5-5e1bf128c2a7\">\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>Movimentar ou retirar os calcanhares da plataforma;<br \/>\n<span style=\"font-weight: 700\">2 &#8211;<\/span> Fazer movimentos r\u00e1pidos demais ou com amplitude muito curta;<br \/>\n<span style=\"font-weight: 700\">3 &#8211;<\/span> Utilizar cargas excessivas ou dif\u00edceis de controlar durante o movimento.<\/span><\/h1>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"49ab9897-b57d-44a5-ae3a-b678ce38dcc2\" 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:#36302e\">\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-94737f3d-8dd2-42f7-80bd-06c6e2f802af\">\n<div style=\"position:absolute;width:100%;height:100.76977%;left:0%;top:-0.38488%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tefd8ftefd8ftefd-scaled.jpg\" alt=\"Gemini_Generated_Image_tefd8ftefd8ftefd\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tefd8ftefd8ftefd-scaled.jpg 1429w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tefd8ftefd8ftefd-1143x2048.jpg 1143w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tefd8ftefd8ftefd-857x1536.jpg 857w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tefd8ftefd8ftefd-768x1376.jpg 768w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tefd8ftefd8ftefd-572x1024.jpg 572w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tefd8ftefd8ftefd-167x300.jpg 167w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tefd8ftefd8ftefd-150x269.jpg 150w\" sizes=\"(min-width: 1024px) 45vh, 100vw\" 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:12.13592%;top:72.97735%;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-f45b2f47-3a17-4193-aca0-f12dc794229d\">\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 dicas para executar o exerc\u00edcio corretamente e o passo a passo do movimento? 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\/leg-press-horizontal\/\" rel=\"\">Saiba mais<\/a><\/amp-story-page-outlink><\/amp-story-page><\/amp-story><\/body><\/html><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Quer evitar erros no leg press horizontal? Conhe\u00e7a os tr\u00eas principais e confira o conte\u00fado completo no blog da TotalPass.<\/p>\n","protected":false},"author":19,"featured_media":19769,"template":"","meta":{"_acf_changed":false,"web_stories_publisher_logo":12342,"web_stories_poster":[],"web_stories_products":[],"footnotes":""},"web_story_category":[3098],"web_story_tag":[4236,4235],"class_list":["post-19764","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":491,"mask":{"type":"rectangle"},"isBackground":true,"type":"image","id":"fc99da1c-dc7b-48aa-a991-dc16b280edc9","scale":100,"focalX":50,"focalY":50,"resource":{"type":"image","mimeType":"image\/jpeg","width":1696,"height":2528,"sizes":{"medium":{"file":"Gemini_Generated_Image_y3op38y3op38y3op-201x300.jpg","width":201,"height":300,"filesize":14127,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_y3op38y3op38y3op-201x300.jpg"},"large":{"file":"Gemini_Generated_Image_y3op38y3op38y3op-687x1024.jpg","width":687,"height":1024,"filesize":92096,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_y3op38y3op38y3op-687x1024.jpg"},"thumbnail":{"file":"Gemini_Generated_Image_y3op38y3op38y3op-150x150.jpg","width":150,"height":150,"filesize":7146,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_y3op38y3op38y3op-150x150.jpg"},"medium_large":{"file":"Gemini_Generated_Image_y3op38y3op38y3op-768x1145.jpg","width":768,"height":1145,"filesize":109191,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_y3op38y3op38y3op-768x1145.jpg"},"1536x1536":{"file":"Gemini_Generated_Image_y3op38y3op38y3op-1030x1536.jpg","width":1030,"height":1536,"filesize":174621,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_y3op38y3op38y3op-1030x1536.jpg"},"2048x2048":{"file":"Gemini_Generated_Image_y3op38y3op38y3op-1374x2048.jpg","width":1374,"height":2048,"filesize":285595,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_y3op38y3op38y3op-1374x2048.jpg"},"custom-thumbnail":{"file":"Gemini_Generated_Image_y3op38y3op38y3op-800x600.jpg","width":800,"height":600,"filesize":73507,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_y3op38y3op38y3op-800x600.jpg"},"web-stories-poster-portrait":{"file":"Gemini_Generated_Image_y3op38y3op38y3op-640x853.jpg","width":640,"height":853,"filesize":78126,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_y3op38y3op38y3op-640x853.jpg"},"web-stories-publisher-logo":{"file":"Gemini_Generated_Image_y3op38y3op38y3op-96x96.jpg","width":96,"height":96,"filesize":3414,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_y3op38y3op38y3op-96x96.jpg"},"web-stories-thumbnail":{"file":"Gemini_Generated_Image_y3op38y3op38y3op-150x224.jpg","width":150,"height":224,"filesize":8937,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_y3op38y3op38y3op-150x224.jpg"},"full":{"file":"Gemini_Generated_Image_y3op38y3op38y3op.jpg","width":1696,"height":2528,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_y3op38y3op38y3op.jpg"}},"isPlaceholder":false,"isExternal":false,"needsProxy":false,"baseColor":"#d6d0c7","blurHash":"UpGbk%f,M{of~pozR*oz%Mofj[ofoKWBbHof","creationDate":1791578281000,"src":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_y3op38y3op38y3op.jpg","id":19766,"alt":"Gemini_Generated_Image_y3op38y3op38y3op","local":false}},{"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":"3 erros que devem ser evitados no <span style=\"font-weight: 700\">leg press horizontal<\/span>","x":49,"y":73,"width":318,"height":88,"tagName":"h1","id":"e49bbeeb-9a12-443f-be00-6bfe6e9f47a8","type":"text"}],"backgroundColor":{"color":{"r":255,"g":255,"b":255}},"id":"3b81ccef-435b-4b3a-9cac-6705b4b02884","defaultBackgroundElement":{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"x":1,"y":1,"width":1,"height":1,"mask":{"type":"rectangle"},"isBackground":true,"isDefaultBackground":true,"type":"shape","id":"051b0200-9d84-42ba-957f-db695679b492"},"animations":[]},{"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":590,"mask":{"type":"rectangle"},"isBackground":true,"type":"image","id":"784e1d87-85ed-4f1e-80f5-3969038d9374","scale":100,"focalX":50,"focalY":50,"resource":{"type":"image","mimeType":"image\/jpeg","width":1429,"height":2560,"sizes":{"medium":{"file":"Gemini_Generated_Image_tlrwjltlrwjltlrw-167x300.jpg","width":167,"height":300,"filesize":12688,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tlrwjltlrwjltlrw-167x300.jpg"},"large":{"file":"Gemini_Generated_Image_tlrwjltlrwjltlrw-572x1024.jpg","width":572,"height":1024,"filesize":83731,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tlrwjltlrwjltlrw-572x1024.jpg"},"thumbnail":{"file":"Gemini_Generated_Image_tlrwjltlrwjltlrw-150x150.jpg","width":150,"height":150,"filesize":6768,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tlrwjltlrwjltlrw-150x150.jpg"},"medium_large":{"file":"Gemini_Generated_Image_tlrwjltlrwjltlrw-768x1376.jpg","width":768,"height":1376,"filesize":127515,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tlrwjltlrwjltlrw-768x1376.jpg"},"1536x1536":{"file":"Gemini_Generated_Image_tlrwjltlrwjltlrw-857x1536.jpg","width":857,"height":1536,"filesize":149854,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tlrwjltlrwjltlrw-857x1536.jpg"},"2048x2048":{"file":"Gemini_Generated_Image_tlrwjltlrwjltlrw-1143x2048.jpg","width":1143,"height":2048,"filesize":225375,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tlrwjltlrwjltlrw-1143x2048.jpg"},"custom-thumbnail":{"file":"Gemini_Generated_Image_tlrwjltlrwjltlrw-800x600.jpg","width":800,"height":600,"filesize":60068,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tlrwjltlrwjltlrw-800x600.jpg"},"web-stories-poster-portrait":{"file":"Gemini_Generated_Image_tlrwjltlrwjltlrw-640x853.jpg","width":640,"height":853,"filesize":81333,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tlrwjltlrwjltlrw-640x853.jpg"},"web-stories-publisher-logo":{"file":"Gemini_Generated_Image_tlrwjltlrwjltlrw-96x96.jpg","width":96,"height":96,"filesize":3263,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tlrwjltlrwjltlrw-96x96.jpg"},"web-stories-thumbnail":{"file":"Gemini_Generated_Image_tlrwjltlrwjltlrw-150x269.jpg","width":150,"height":269,"filesize":10828,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tlrwjltlrwjltlrw-150x269.jpg"},"full":{"file":"Gemini_Generated_Image_tlrwjltlrwjltlrw-scaled.jpg","width":1429,"height":2560,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tlrwjltlrwjltlrw-scaled.jpg"}},"isPlaceholder":false,"isExternal":false,"needsProxy":false,"baseColor":"#3d3835","blurHash":"UKDlyW-=%2R*~qt8WBRj?aozoen$%0t6xut7","creationDate":1791578866000,"src":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tlrwjltlrwjltlrw-scaled.jpg","id":19768,"alt":"Gemini_Generated_Image_tlrwjltlrwjltlrw","local":false}},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"FILL","font":{"family":"Poppins"},"fontSize":20,"backgroundColor":{"color":{"r":196,"g":196,"b":196,"a":0.8}},"lineHeight":1.3,"textAlign":"left","padding":{"locked":true,"hasHiddenPadding":true,"horizontal":8,"vertical":4},"content":"<span style=\"font-weight: 700\">1 - <\/span>Movimentar ou retirar os calcanhares da plataforma;\n<span style=\"font-weight: 700\">2 -<\/span> Fazer movimentos r\u00e1pidos demais ou com amplitude muito curta;\n<span style=\"font-weight: 700\">3 -<\/span> Utilizar cargas excessivas ou dif\u00edceis de controlar durante o movimento.","x":47,"y":399,"width":317,"height":217,"tagName":"h1","id":"e18ae2cf-9fb8-48a3-8eb5-5e1bf128c2a7","type":"text"}],"backgroundColor":{"color":{"r":255,"g":255,"b":255}},"id":"caf43158-2bce-415c-8b69-536179ece35c","defaultBackgroundElement":{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"x":1,"y":1,"width":1,"height":1,"mask":{"type":"rectangle"},"isBackground":true,"isDefaultBackground":true,"type":"shape","id":"7be2574a-561b-4b59-9054-d5e44286d628"},"animations":[]},{"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":590,"mask":{"type":"rectangle"},"isBackground":true,"type":"image","id":"94737f3d-8dd2-42f7-80bd-06c6e2f802af","scale":100,"focalX":50,"focalY":50,"resource":{"type":"image","mimeType":"image\/jpeg","width":1429,"height":2560,"sizes":{"medium":{"file":"Gemini_Generated_Image_tefd8ftefd8ftefd-167x300.jpg","width":167,"height":300,"filesize":12229,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tefd8ftefd8ftefd-167x300.jpg"},"large":{"file":"Gemini_Generated_Image_tefd8ftefd8ftefd-572x1024.jpg","width":572,"height":1024,"filesize":87660,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tefd8ftefd8ftefd-572x1024.jpg"},"thumbnail":{"file":"Gemini_Generated_Image_tefd8ftefd8ftefd-150x150.jpg","width":150,"height":150,"filesize":7361,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tefd8ftefd8ftefd-150x150.jpg"},"medium_large":{"file":"Gemini_Generated_Image_tefd8ftefd8ftefd-768x1376.jpg","width":768,"height":1376,"filesize":139398,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tefd8ftefd8ftefd-768x1376.jpg"},"1536x1536":{"file":"Gemini_Generated_Image_tefd8ftefd8ftefd-857x1536.jpg","width":857,"height":1536,"filesize":167057,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tefd8ftefd8ftefd-857x1536.jpg"},"2048x2048":{"file":"Gemini_Generated_Image_tefd8ftefd8ftefd-1143x2048.jpg","width":1143,"height":2048,"filesize":259582,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tefd8ftefd8ftefd-1143x2048.jpg"},"custom-thumbnail":{"file":"Gemini_Generated_Image_tefd8ftefd8ftefd-800x600.jpg","width":800,"height":600,"filesize":75849,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tefd8ftefd8ftefd-800x600.jpg"},"web-stories-poster-portrait":{"file":"Gemini_Generated_Image_tefd8ftefd8ftefd-640x853.jpg","width":640,"height":853,"filesize":84877,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tefd8ftefd8ftefd-640x853.jpg"},"web-stories-publisher-logo":{"file":"Gemini_Generated_Image_tefd8ftefd8ftefd-96x96.jpg","width":96,"height":96,"filesize":3595,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tefd8ftefd8ftefd-96x96.jpg"},"web-stories-thumbnail":{"file":"Gemini_Generated_Image_tefd8ftefd8ftefd-150x269.jpg","width":150,"height":269,"filesize":10408,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tefd8ftefd8ftefd-150x269.jpg"},"full":{"file":"Gemini_Generated_Image_tefd8ftefd8ftefd-scaled.jpg","width":1429,"height":2560,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tefd8ftefd8ftefd-scaled.jpg"}},"isPlaceholder":false,"isExternal":false,"needsProxy":false,"baseColor":"#36302e","blurHash":"UREo#+t6%gRk~qWVt7RjNFR*V?oKIUj[NGxu","creationDate":1791578598000,"src":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_tefd8ftefd8ftefd-scaled.jpg","id":19767,"alt":"Gemini_Generated_Image_tefd8ftefd8ftefd","local":false}},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"FILL","font":{"family":"Poppins"},"fontSize":20,"backgroundColor":{"color":{"r":196,"g":196,"b":196,"a":0.8}},"lineHeight":1.3,"textAlign":"left","padding":{"locked":true,"hasHiddenPadding":true,"horizontal":8,"vertical":4},"content":"Quer dicas para executar o exerc\u00edcio corretamente e o passo a passo do movimento? Clique abaixo:","x":50,"y":451,"width":315,"height":114,"tagName":"h1","id":"f45b2f47-3a17-4193-aca0-f12dc794229d","type":"text"}],"backgroundColor":{"color":{"r":255,"g":255,"b":255}},"id":"49ab9897-b57d-44a5-ae3a-b678ce38dcc2","defaultBackgroundElement":{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"x":1,"y":1,"width":1,"height":1,"mask":{"type":"rectangle"},"isBackground":true,"isDefaultBackground":true,"type":"shape","id":"8937704d-fa18-4ccb-b54b-6fc6f0fe1434"},"animations":[],"pageAttachment":{"url":"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/leg-press-horizontal\/","icon":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/08\/cropped-Avatar_Instagram_TotalPass-4-1.png","needsProxy":false,"ctaText":"Saiba mais"}}],"fonts":{"Poppins":{"family":"Poppins","fallbacks":["sans-serif"],"weights":[100,200,300,400,500,600,700,800,900],"styles":["italic","regular"],"variants":[[0,100],[1,100],[0,200],[1,200],[0,300],[1,300],[0,400],[1,400],[0,500],[1,500],[0,600],[1,600],[0,700],[1,700],[0,800],[1,800],[0,900],[1,900]],"service":"fonts.google.com","metrics":{"upm":1000,"asc":1050,"des":-350,"tAsc":1050,"tDes":-350,"tLGap":100,"wAsc":1135,"wDes":627,"xH":548,"capH":698,"yMin":-572,"yMax":1065,"hAsc":1050,"hDes":-350,"lGap":100}}},"autoAdvance":true,"defaultPageDuration":7,"currentStoryStyles":{"colors":[]}},"story_poster":{"id":19769,"url":"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/cropped-Gemini_Generated_Image_tefd8ftefd8ftefd-scaled-1.jpg","width":640,"height":853,"needsProxy":false},"_links":{"self":[{"href":"https:\/\/totalpass.com\/br\/blog\/wp-json\/web-stories\/v1\/web-story\/19764","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/totalpass.com\/br\/blog\/wp-json\/web-stories\/v1\/web-story"}],"about":[{"href":"https:\/\/totalpass.com\/br\/blog\/wp-json\/wp\/v2\/types\/web-story"}],"author":[{"embeddable":true,"href":"https:\/\/totalpass.com\/br\/blog\/wp-json\/web-stories\/v1\/users\/19"}],"version-history":[{"count":3,"href":"https:\/\/totalpass.com\/br\/blog\/wp-json\/web-stories\/v1\/web-story\/19764\/revisions"}],"predecessor-version":[{"id":19772,"href":"https:\/\/totalpass.com\/br\/blog\/wp-json\/web-stories\/v1\/web-story\/19764\/revisions\/19772"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/totalpass.com\/br\/blog\/wp-json\/web-stories\/v1\/media\/19769"}],"wp:attachment":[{"href":"https:\/\/totalpass.com\/br\/blog\/wp-json\/web-stories\/v1\/media?parent=19764"}],"wp:term":[{"taxonomy":"web_story_category","embeddable":true,"href":"https:\/\/totalpass.com\/br\/blog\/wp-json\/web-stories\/v1\/web_story_category?post=19764"},{"taxonomy":"web_story_tag","embeddable":true,"href":"https:\/\/totalpass.com\/br\/blog\/wp-json\/web-stories\/v1\/web_story_tag?post=19764"}],"wp:lock":[{"embeddable":true,"href":"https:\/\/totalpass.com\/br\/blog\/wp-json\/web-stories\/v1\/web-story\/19764\/lock"}],"wp:publisherlogo":[{"embeddable":true,"href":"https:\/\/totalpass.com\/br\/blog\/wp-json\/web-stories\/v1\/media\/12342"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}