{"id":15355,"date":"2025-12-10T07:30:00","date_gmt":"2025-12-10T10:30:00","guid":{"rendered":"https:\/\/totalpass.com\/br\/blog\/?p=15355"},"modified":"2025-12-09T18:39:26","modified_gmt":"2025-12-09T21:39:26","slug":"abdominal-twist","status":"publish","type":"post","link":"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/abdominal-twist\/","title":{"rendered":"Abdominal twist: fortale\u00e7a os m\u00fasculos laterais do abd\u00f4men"},"content":{"rendered":"\n<p>Se deseja variar um pouco o seu treino de core, saiba que, al\u00e9m do abdominal tradicional, que voc\u00ea e muitas pessoas j\u00e1 conhecem, o <strong>abdominal twist<\/strong> \u00e9 uma op\u00e7\u00e3o mais desafiadora para quem deseja trabalhar a for\u00e7a e, ao mesmo tempo, a estabilidade.&nbsp;<\/p>\n\n\n\n<p>Por isso, se voc\u00ea ainda n\u00e3o fez esse exerc\u00edcio no seu plano de treino ou nunca sequer ouviu falar dele, \u00e9 hora de conhec\u00ea-lo um pouco melhor neste artigo para se desafiar cada vez mais. A seguir, responderemos \u00e0s d\u00favidas:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"#O-que-e-abdominal-twist\">O que \u00e9 abdominal twist?<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#Quais-sao-os-beneficios-do-abdominal-twist\">Quais s\u00e3o os benef\u00edcios do abdominal twist?<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#Quais-equipamentos-usar-no-abdominal-twist\">Quais equipamentos usar no abdominal twist?<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#Quais-sao-os-erros-comuns-no-abdominal-twist\">Quais s\u00e3o os erros comuns no abdominal twist?<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#Aprenda-a-fazer-o-abdominal-twist\">Aprenda a fazer o abdominal twist<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<p>Vamos l\u00e1?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"O-que-e-abdominal-twist\">O que \u00e9 abdominal twist?<\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/12\/twist1.png\" alt=\"Homem fazendo abdominal twist\" class=\"wp-image-15357 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/12\/twist1.png 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2025\/12\/twist1-300x201.png 300w, https:\/\/totalpass.com\/wp-content\/uploads\/2025\/12\/twist1-150x101.png 150w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption class=\"wp-element-caption\">O abdominal twist \u00e9 um \u00f3timo exerc\u00edcio de core\u00a0<br><\/figcaption><\/figure><\/div>\n\n\n<p>O abdominal twist, tamb\u00e9m conhecido como abdominal russo, \u00e9 um exerc\u00edcio bastante presente nos <a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/como-montar-um-plano-de-treino\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>planos de treino<\/strong><\/a> das pessoas que desejam fortalecer os m\u00fasculos abdominais. Contudo, diferente de alguns exerc\u00edcios abdominais que s\u00e3o feitos deitados no ch\u00e3o, este movimento \u00e9 realizado sentado.<\/p>\n\n\n\n<p>Durante a execu\u00e7\u00e3o do exerc\u00edcio, em vez de subir o tronco para cima e descer at\u00e9 o ch\u00e3o, \u00e9 preciso fazer a rota\u00e7\u00e3o (ou tor\u00e7\u00e3o) do tronco para as laterais, de um lado para o outro. Al\u00e9m disso, ele pode ser feito com ou sem peso, conforme explica o profissional de educa\u00e7\u00e3o f\u00edsica Douglas Coronel, formado pela UNINOVE.<\/p>\n\n\n\n<p>\u201cEle \u00e9 um exerc\u00edcio de <a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/treino-de-core-entenda-sua-importancia\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>fortalecimento do core<\/strong><\/a>, que trabalha principalmente os m\u00fasculos obl\u00edquos, ou seja, aqueles localizados nas laterais do abd\u00f4men\u201d. Contudo, tamb\u00e9m s\u00e3o ativados outros m\u00fasculos, como o reto abdominal (o famoso <a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/barriga-tanquinho-exercicios-para-definir-o-abdomen\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>tanquinho<\/strong><\/a>), o transverso abdominal, respons\u00e1vel pela estabilidade da coluna e da pelve, e os flexores do quadril.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"Quais-sao-os-beneficios-do-abdominal-twist\">Quais s\u00e3o os benef\u00edcios do abdominal twist?<\/h2>\n\n\n\n<p>\u00c9 muito comum ver, na academia, algumas pessoas pulando o treino de core. No entanto, sabia que exercit\u00e1-lo \u00e9 t\u00e3o importante quanto treinar os membros inferiores e superiores?&nbsp;<\/p>\n\n\n\n<p>Isso porque, ao contr\u00e1rio do que muitos imaginam, a regi\u00e3o central do corpo \u00e9 respons\u00e1vel por v\u00e1rios movimentos que fazemos no dia a dia, como, por exemplo, levantar, sentar, agachar, andar e correr. Ou seja, todas as a\u00e7\u00f5es que envolvem a estabilidade e o equil\u00edbrio corporal.&nbsp;<\/p>\n\n\n\n<p>Coronel comenta que o exerc\u00edcio \u00e9 muito indicado para as pessoas que desejam melhorar a postura, uma vez que, ao fazer o movimento, \u00e9 poss\u00edvel aumentar a estabilidade do tronco e, consequentemente, alinhar a coluna. Ao corrigir a m\u00e1 postura, a tens\u00e3o muscular \u00e9 reduzida e, ao mesmo tempo, as <a href=\"https:\/\/totalpass.com\/br\/blog\/saude\/dor-nas-costas-o-que-pode-ser\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>dores nas costas<\/strong><\/a> e lombares.<\/p>\n\n\n\n<p>Se voc\u00ea \u00e9 uma pessoa mais \u201ctravada\u201d, saiba que o exerc\u00edcio \u00e9 muito bom para \u201cdestravar\u201d. Afinal, ao rotacionar o tronco de um lado para o outro, aumenta-se a <a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/exercicios-de-flexibilidade\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>flexibilidade corporal<\/strong><\/a>.<\/p>\n\n\n\n<p>Caso tenha pensado na defini\u00e7\u00e3o do abd\u00f4men, n\u00f3s temos uma boa not\u00edcia: o abdominal twist ajuda a definir a cintura. Contudo, \u00e9 importante refor\u00e7ar que s\u00f3 fazer o exerc\u00edcio n\u00e3o \u00e9 suficiente. O profissional de educa\u00e7\u00e3o f\u00edsica comenta que, para que os resultados sejam positivos, \u00e9 essencial manter uma rotina de treino aliada a uma <a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/alimentacao-saudavel-o-que-e\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>boa alimenta\u00e7\u00e3o<\/strong><\/a>, combinado?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"Quais-equipamentos-usar-no-abdominal-twist\">Quais equipamentos usar no abdominal twist?<\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/12\/twist2.png\" alt=\"Mulher fazendo abdominal twist\" class=\"wp-image-15358 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/12\/twist2.png 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2025\/12\/twist2-300x201.png 300w, https:\/\/totalpass.com\/wp-content\/uploads\/2025\/12\/twist2-150x101.png 150w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption class=\"wp-element-caption\">A carga na execu\u00e7\u00e3o do exerc\u00edcio \u00e9 opcional\u00a0<br><\/figcaption><\/figure><\/div>\n\n\n<p>O exerc\u00edcio, por si s\u00f3, j\u00e1 \u00e9 muito eficaz quando feito apenas com o pr\u00f3prio peso corporal. Contudo, dependendo do n\u00edvel de condicionamento f\u00edsico do aluno, \u00e9 poss\u00edvel intensificar a pr\u00e1tica, incluindo alguns acess\u00f3rios para trazer uma carga extra.<\/p>\n\n\n\n<p>Coronel comenta que, entre tantas op\u00e7\u00f5es de acess\u00f3rios, o <a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/treino-com-halteres-7-exercicios\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>halter<\/strong><\/a>, a anilha e a bola medicinal (<a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/wall-ball-como-fazer-o-exercicio\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong><em>wall ball<\/em><\/strong><\/a>) s\u00e3o as escolhas mais comuns. Contudo, h\u00e1 quem prefira fazer o exerc\u00edcio com <a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/kettlebell-3-exercicios-para-treinar\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong><em>kettlebell<\/em><\/strong><\/a>, uma vez que s\u00e3o mais confort\u00e1veis na hora de segurar para realizar o movimento.<\/p>\n\n\n\n<p>Em rela\u00e7\u00e3o \u00e0 quantidade de carga, \u00e9 importante escolher uma que seja suficiente para realizar o movimento corretamente. Exemplo: suponha que voc\u00ea opte por uma carga muito pesada e n\u00e3o consiga executar o movimento. Nesse caso, \u00e9 preciso troc\u00e1-la.&nbsp;<\/p>\n\n\n\n<p>Lembre-se: seja no abdominal twist ou em qualquer outro exerc\u00edcio f\u00edsico, a execu\u00e7\u00e3o vem sempre em primeiro lugar.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"Quais-sao-os-erros-comuns-no-abdominal-twist\">Quais s\u00e3o os erros comuns no abdominal twist?<\/h2>\n\n\n\n<p>Alguns erros s\u00e3o cometidos no abdominal twist, mas podem ser corrigidos ou evitados, n\u00e9?<\/p>\n\n\n\n<p>O profissional de educa\u00e7\u00e3o f\u00edsica comenta que um dos erros mais comuns \u00e9 realizar o movimento muito r\u00e1pido. Sendo assim, \u00e9 importante execut\u00e1-lo de forma controlada. Outro erro pontuado por ele \u00e9 a postura incorreta. Por isso, evite curvar demais a coluna ou arquear as costas durante a execu\u00e7\u00e3o.<\/p>\n\n\n\n<p>A principal caracter\u00edstica do exerc\u00edcio \u00e9 a rota\u00e7\u00e3o do tronco, n\u00e9? Portanto, ao fazer o movimento, certifique-se de que, al\u00e9m dos bra\u00e7os, o tronco est\u00e1 indo de um lado para o outro. Al\u00e9m disso, atente-se \u00e0 contra\u00e7\u00e3o abdominal: \u201cN\u00e3o manter o abd\u00f4men contra\u00eddo, o que reduz a efici\u00eancia e aumenta o risco de dor lombar.\u201d<\/p>\n\n\n\n<p>O \u00faltimo ponto de aten\u00e7\u00e3o \u00e9 em rela\u00e7\u00e3o \u00e0 respira\u00e7\u00e3o. Algumas pessoas, durante qualquer exerc\u00edcio, t\u00eam o h\u00e1bito de segurar a respira\u00e7\u00e3o por muito tempo, o que \u00e9 uma pr\u00e1tica perigosa, podendo causar tontura e, em casos mais graves, desmaio. Portanto, certifique-se de que voc\u00ea est\u00e1 respirando corretamente.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"Aprenda-a-fazer-o-abdominal-twist\">Aprenda a fazer o abdominal twist<\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/12\/twist-3.png\" alt=\"Mulher fazendo abdominal twist com ajuda de um profissional\" class=\"wp-image-15359 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/12\/twist-3.png 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2025\/12\/twist-3-300x201.png 300w, https:\/\/totalpass.com\/wp-content\/uploads\/2025\/12\/twist-3-150x101.png 150w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption class=\"wp-element-caption\">Quer fortalecer o abd\u00f4men corretamente? Confira o exerc\u00edcio completo<\/figcaption><\/figure><\/div>\n\n\n<p>Sabendo de todas essas informa\u00e7\u00f5es sobre o abdominal twist, \u00e9 hora de praticar. Para isto, o profissional de educa\u00e7\u00e3o f\u00edsica separou um passo a passo para voc\u00ea n\u00e3o errar ao fazer o exerc\u00edcio:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sente-se no ch\u00e3o, com os joelhos levemente flexionados e os p\u00e9s apoiados;<\/li>\n\n\n\n<li>Incline levemente o tronco para tr\u00e1s, mantendo a coluna reta e o abd\u00f4men firme;<\/li>\n\n\n\n<li>Segure o peso (ou apenas junte as m\u00e3os) \u00e0 frente do peito;<\/li>\n\n\n\n<li>Gire o tronco lentamente para o lado direito, depois para o lado esquerdo &#8211; esse \u00e9 um movimento completo;<\/li>\n\n\n\n<li>Mantenha o olhar acompanhando o movimento e o abd\u00f4men sempre contra\u00eddo;<\/li>\n\n\n\n<li>Fa\u00e7a 3 s\u00e9ries de 15 a 20 repeti\u00e7\u00f5es, conforme seu n\u00edvel.<\/li>\n<\/ul>\n\n\n\n<p>Caso surja alguma d\u00favida durante o movimento, procure o professor da sua academia para mais informa\u00e7\u00f5es. Bom treino!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Se deseja variar um pouco o seu treino de core, saiba que, al\u00e9m do abdominal tradicional, que voc\u00ea e muitas pessoas j\u00e1 conhecem, o abdominal twist \u00e9 uma op\u00e7\u00e3o mais desafiadora para quem deseja trabalhar a for\u00e7a e, ao mesmo tempo, a estabilidade.&nbsp; Por isso, se voc\u00ea ainda n\u00e3o fez esse exerc\u00edcio no seu plano [&hellip;]<\/p>\n","protected":false},"author":19,"featured_media":15357,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[20],"tags":[344,3416,3417,1089,749,41,1323],"class_list":["post-15355","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-atividade-fisica","tag-abdominal","tag-abdominal-russo","tag-abdominal-twist","tag-exercicio","tag-profissional-de-educacao-fisica","tag-treino","tag-treino-de-core"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Abdominal twist: fortale\u00e7a os m\u00fasculos laterais do abd\u00f4men<\/title>\n<meta name=\"description\" content=\"Quer fortalecer os m\u00fasculos laterais do abd\u00f4men? 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