Mobilidade
90/90 hip switch
Sem equipamento
TRAINAI · 334
Biblioteca de exercícios
Explore 334 demonstrações para treinar em casa ou na academia, aquecer, trabalhar a mobilidade e alongar. Veja os equipamentos e as etapas de cada movimento.
Os nomes e instruções dos exercícios podem aparecer em inglês.
334 / 334
Treino
Air-bike ergometer
air bike
Treino
Alternate heel touch
Sem equipamento
Aquecimento
Ankle circles
Sem equipamento
Aquecimento
Arm circles
Sem equipamento
Treino
Assisted chin-up
assisted pull up machine
Treino
Assisted pull-up
assisted pull up machine
Treino
Back extension
back extension bench
Treino
Band biceps curl
band
Treino
Band external rotation
band
Treino
Band face pull
band · rated anchor
Treino
Band lat pulldown
band · rated high anchor
Treino
Band lateral raise
band
Treino
Band Pallof press
band · rated anchor
Treino
Band pull-apart
band
Treino
Band Romanian deadlift
band
Treino
Band shoulder press
band
Treino
Band straight-arm pulldown
band · rated high anchor
Treino
Band triceps pressdown
band · rated high anchor
Treino
Banded clamshell
mini band
Treino
Banded glute bridge
mini band
Treino
Barbell back squat
barbell · plates · rack · safeties
Treino
Barbell bench press
barbell · plates · bench · rack · safeties
Treino
Barbell bent-over row
barbell · plates
Treino
Barbell box squat
barbell · plates · rack · safeties · rated squat box
Treino
Barbell curl
barbell · plates
Treino
Barbell deadlift
barbell · plates
Treino
Barbell front squat
barbell · plates · rack · safeties
Treino
Barbell hip thrust
barbell · plates · bench · pad
Treino
Barbell incline bench press
barbell · plates · adjustable bench · rack · safeties
Treino
Barbell overhead press
barbell · plates · rack
Treino
Barbell Romanian deadlift
barbell · plates
Treino
Barbell sumo deadlift
barbell · plates
Treino
Bear crawl
Sem equipamento
Treino
Bear plank
Sem equipamento
Treino
Bench-supported one-arm dumbbell row
dumbbell · bench
Alongamento
Bent-knee wall calf stretch
wall
Treino
Bicycle crunch
Sem equipamento
Treino
Bird dog
Sem equipamento
Treino
Bird dog hold
Sem equipamento
Treino
Bodyweight hip hinge
Sem equipamento
Treino
Bodyweight squat
Sem equipamento
Treino
Box jump
rated plyometric box
Treino
Brisk walking
walking space
Treino
Burpee
Sem equipamento
Alongamento
Butterfly stretch
Sem equipamento
Treino
Cable biceps curl
cable machine · bar handle
Treino
Cable chest fly
cable machine · handles
Treino
Cable chest press
cable machine · handles
Treino
Cable face pull
cable machine · rope handle
Treino
Cable glute kickback
cable machine · ankle cuff
Treino
Cable hip adduction
cable machine · ankle cuff
Treino
Cable lateral raise
cable machine · handle
Treino
Cable overhead triceps extension
cable machine · rope handle
Treino
Cable Pallof press
cable machine · handle
Treino
Cable pull-through
cable machine · rope handle
Treino
Cable straight-arm pulldown
cable machine · bar handle
Treino
Cable triceps pressdown
cable machine · rope handle
Treino
Cable wood chop
cable machine · handle
Recuperação
Calf foam roll
foam roller
Aquecimento
Cat-cow
Sem equipamento
Treino
Chair-assisted squat
stable chair
Treino
Chair-supported split squat
stable chair
Treino
Chest-supported dumbbell row
dumbbell · adjustable bench
Alongamento
Child pose
Sem equipamento
Treino
Chin-up
rated pull up bar
Treino
Clamshell
Sem equipamento
Treino
Close-grip barbell bench press
barbell · plates · bench · rack · safeties
Treino
Close-grip push-up
Sem equipamento
Treino
Controlled step-down
stable step
Aquecimento
Controlled trunk rotation
Sem equipamento
Alongamento
Cross-body shoulder stretch
Sem equipamento
Treino
Curl-up
Sem equipamento
Treino
Dead bug
Sem equipamento
Alongamento
Doorway chest stretch
doorway
Mobilidade
Dowel shoulder flexion
dowel
Treino
Dumbbell bench press
dumbbell · bench
Treino
Dumbbell bent-over row
dumbbell
Treino
Dumbbell biceps curl
dumbbell
Treino
Dumbbell deadlift
dumbbell
Treino
Dumbbell floor press
dumbbell
Treino
Dumbbell front squat
dumbbell
Treino
Dumbbell hammer curl
dumbbell
Treino
Dumbbell incline bench press
dumbbell · adjustable bench
Treino
Dumbbell lateral lunge
dumbbell
Treino
Dumbbell lateral raise
dumbbell
Treino
Dumbbell overhead triceps extension
dumbbell
Treino
Dumbbell reverse fly
dumbbell
Treino
Dumbbell reverse lunge
dumbbell
Treino
Dumbbell Romanian deadlift
dumbbell
Treino
Dumbbell shrug
dumbbell
Treino
Dumbbell single-leg Romanian deadlift
dumbbell
Treino
Dumbbell split squat
dumbbell
Treino
Dumbbell triceps kickback
dumbbell
Treino
Elliptical trainer
elliptical
Treino
EZ-bar lying triceps extension
ez bar · plates · bench
Treino
Farmer carry
dumbbell · walking space
Treino
Forearm plank
Sem equipamento
Treino
Forward lunge
Sem equipamento
Treino
Frog pump
Sem equipamento
Treino
Glute bridge
Sem equipamento
Treino
Glute bridge march
Sem equipamento
Recuperação
Glute foam roll
foam roller
Treino
Goblet squat
dumbbell
Treino
Hack squat
hack squat machine
Alongamento
Half-kneeling hip-flexor stretch
Sem equipamento
Treino
Half-kneeling landmine press
landmine · barbell · plates
Treino
Heel slide
Sem equipamento
Treino
High knees
Sem equipamento
Treino
High plank
Sem equipamento
Treino
Hollow-body hold
Sem equipamento
Aquecimento
Inchworm
Sem equipamento
Treino
Incline dumbbell curl
dumbbell · adjustable bench
Treino
Incline push-up
stable elevated surface
Treino
Incline scapular push-up
stable elevated surface
Treino
Inverted row
rated low bar
Treino
Jump rope
jump rope · clearance
Treino
Jumping jack
Sem equipamento
Treino
Kettlebell bent-over row
kettlebell
Treino
Kettlebell clean
kettlebell
Treino
Kettlebell deadlift
kettlebell
Treino
Kettlebell floor press
kettlebell
Treino
Kettlebell goblet squat
kettlebell
Treino
Kettlebell push press
kettlebell
Treino
Kettlebell rack carry
kettlebell · walking space
Treino
Kettlebell reverse lunge
kettlebell
Treino
Kettlebell Romanian deadlift
kettlebell
Treino
Kettlebell strict press
kettlebell
Treino
Kettlebell suitcase carry
kettlebell · walking space
Treino
Knee plank
Sem equipamento
Treino
Knee push-up
Sem equipamento
Treino
Knee side plank
Sem equipamento
Mobilidade
Knee-to-wall ankle mobility
wall
Treino
Landmine row
landmine · barbell · plates · row handle
Treino
Lat pulldown
lat pulldown machine
Treino
Lateral band walk
mini band
Aquecimento
Lateral leg swing
stable support
Treino
Lateral line hop
Sem equipamento
Treino
Lateral lunge
Sem equipamento
Treino
Lateral step-up
stable step
Treino
Leg extension
leg extension machine
Treino
Leg press
leg press machine
Aquecimento
Leg swing forward and back
stable support
Treino
Low-impact skater step
Sem equipamento
Treino
Low step-up
stable step
Treino
Lying leg curl
lying leg curl machine
Treino
Machine chest press
chest press machine
Treino
Machine chest-supported row
chest supported row machine
Treino
Machine hip abduction
hip abduction machine
Treino
Machine hip adduction
hip adduction machine
Treino
Machine hip thrust
hip thrust machine
Treino
Machine seated row
row machine
Treino
Machine shoulder press
shoulder press machine
Treino
Machine standing calf raise
standing calf machine
Treino
March in place
Sem equipamento
Treino
Medicine-ball slam
medicine ball · impact safe floor
Treino
Monster walk
mini band
Treino
Mountain climber
Sem equipamento
Treino
Neutral-grip lat pulldown
lat pulldown machine
Treino
One-arm band row
band · rated anchor
Alongamento
Overhead triceps stretch
Sem equipamento
Treino
Parallel-bar dip
parallel bars
Treino
Paused bodyweight squat
Sem equipamento
Treino
Pec deck fly
pec deck machine
Treino
Pike push-up
Sem equipamento
Treino
Plank shoulder tap
Sem equipamento
Treino
Prone cobra hold
Sem equipamento
Treino
Prone T raise
Sem equipamento
Treino
Prone W raise
Sem equipamento
Treino
Prone Y raise
Sem equipamento
Treino
Pull-up
rated pull up bar
Treino
Push-up
Sem equipamento
Recuperação
Quadriceps foam roll
foam roller
Treino
Quadruped hip extension
Sem equipamento
Aquecimento
Quadruped rock-back
Sem equipamento
Mobilidade
Quadruped wrist rock
Sem equipamento
Treino
Reverse barbell curl
barbell · plates
Treino
Reverse crunch
Sem equipamento
Treino
Reverse lunge
Sem equipamento
Treino
Reverse pec deck
pec deck machine
Treino
Reverse snow angel
Sem equipamento
Treino
Rowing ergometer
rowing machine
Treino
Run
running space
Mobilidade
Scapular circles
Sem equipamento
Treino
Scapular pull-up
rated pull up bar
Treino
Scapular push-up
Sem equipamento
Sentado
Seated arm reach
stable chair
Treino
Seated band row
band · rated anchor
Treino
Seated cable row
cable machine · row handle
Treino
Seated calf raise
seated calf machine
Treino
Seated dumbbell shoulder press
dumbbell · bench
Alongamento
Seated figure-four stretch
stable chair
Alongamento
Seated hamstring stretch
Sem equipamento
Sentado
Seated heel raise
stable chair
Sentado
Seated knee extension
stable chair
Treino
Seated knee tuck
Sem equipamento
Treino
Seated leg curl
seated leg curl machine
Sentado
Seated march
stable chair
Alongamento
Seated neck side stretch
Sem equipamento
Sentado
Seated shoulder-blade squeeze
stable chair
Alongamento
Seated supported side reach
stable chair
Mobilidade
Seated thoracic rotation
Sem equipamento
Sentado
Seated toe raise
stable chair
Treino
Shadow boxing
Sem equipamento
Aquecimento
Shoulder circles
Sem equipamento
Treino
Side-lying hip abduction
Sem equipamento
Treino
Side plank
Sem equipamento
Treino
Side step touch
Sem equipamento
Treino
Single-leg calf raise
Sem equipamento
Treino
Single-leg glute bridge
Sem equipamento
Treino
Sit-to-stand
stable chair
Treino
Skater hop
Sem equipamento
Treino
Split squat
Sem equipamento
Treino
Squat jump
Sem equipamento
Treino
Stair climber
stepmill
Treino
Standing alternating knee raise
Sem equipamento
Treino
Standing band chest press
band · rated anchor
Treino
Standing band row
band · rated anchor
Treino
Standing calf raise
Sem equipamento
Treino
Standing dumbbell shoulder press
dumbbell
Aquecimento
Standing hip circle
Sem equipamento
Treino
Standing single-arm cable row
cable machine · row handle
Equilíbrio
Standing weight shift
stable support
Treino
Stationary cycling
stationary bike
Treino
Step-back burpee
Sem equipamento
Treino
Step jack
Sem equipamento
Treino
Suitcase carry
dumbbell · walking space
Treino
Suitcase hold
dumbbell
Alongamento
Supine figure-four stretch
Sem equipamento
Alongamento
Supine hamstring strap stretch
strap
Treino
Supine march
Sem equipamento
Mobilidade
Supported deep-squat mobility
stable support
Equilíbrio
Supported heel-to-toe rock
stable support
Equilíbrio
Supported single-leg balance
stable support
Equilíbrio
Supported tandem stance
stable support
Treino
Suspension row
suspension trainer · rated anchor
Equilíbrio
Tandem walk beside support
stable support
Treino
Tempo bodyweight squat
Sem equipamento
Mobilidade
Thoracic open book
Sem equipamento
Mobilidade
Thread the needle
Sem equipamento
Treino
Tibialis raise
wall
Treino
Trap-bar deadlift
trap bar · plates
Treino
Treadmill run
treadmill
Treino
Treadmill walk
treadmill
Treino
Two-hand kettlebell swing
kettlebell
Recuperação
Upper-back foam roll
foam roller
Treino
Walking
walking space
Alongamento
Wall calf stretch
wall
Treino
Wall push-up
wall
Treino
Wall sit
wall
Mobilidade
Wall slide
wall
Treino
Wall-supported calf raise
wall
Alongamento
Wall-supported quadriceps stretch
wall
Mobilidade
Wrist circles
Sem equipamento
Alongamento
Wrist extensor stretch
Sem equipamento
Alongamento
Wrist flexor stretch
Sem equipamento
Treino
Russian twist
Sem equipamento
Treino
Barbell good morning
barbell · plates · rack · safeties
Treino
Seated band hip abduction
mini band · stable chair
Treino
Kneeling ab-wheel rollout
ab wheel
Treino
Single-arm band front raise
band · rated anchor
Treino
Band front raise
band
Treino
Seated band wrist extension
band · stable chair
Treino
Seated band wrist curl
band · stable chair
Alongamento
Standing neck side stretch
Sem equipamento
Alongamento
Supine hamstring stretch
Sem equipamento
Alongamento
Quadruped quadriceps stretch
Sem equipamento
Alongamento
Incline-bench lat and chest stretch
adjustable bench
Treino
Seated barbell calf raise
barbell · bench · stable step
Treino
Seated dumbbell calf raise
dumbbell · bench · stable step
Treino
Supported donkey calf raise
bench · stable step
Treino
Incline forearm side plank
bench
Treino
Three-quarter sit-up
Sem equipamento
Treino
Side plank with hip abduction
Sem equipamento
Treino
Forearm plank rotation
Sem equipamento
Treino
High plank with opposite arm and leg reach
Sem equipamento
Treino
Copenhagen side plank hip adduction
bench
Treino
Incline close-grip barbell bench press
barbell · plates · adjustable bench · rack · safeties
Treino
Incline barbell scapular raise
barbell · plates · adjustable bench · rack · safeties
Treino
Incline dumbbell scapular raise
dumbbell · adjustable bench
Treino
Band stiff-leg deadlift
band
Treino
Barbell stiff-leg deadlift
barbell · plates
Treino
Low-anchor band Y-raise
band · rated anchor
Treino
Two-foot balance-board hold
balance board
Treino
Standing neck side-press isometric
Sem equipamento
Alongamento
Seated stability-ball hamstring stretch
stability ball
Treino
Kettlebell sumo high pull
kettlebell
Treino
Astride jumps with shoulder-height arms
Sem equipamento
Treino
Wall-supported high knees
wall
Treino
Barbell front squat to bench
barbell · plates · bench · rack · safeties
Treino
Barbell rear-foot-elevated split squat
barbell · plates · bench · rack · safeties
Treino
Single-hand band rear-foot-elevated split squat
band · rated anchor · stable step
Treino
Band step-up
band · stable step
Treino
Alternating band biceps curl
band
Treino
Floor-seated single-arm rotating band chest press
band · rated anchor
Alongamento
Kneeling foam-roller lat stretch
foam roller
Treino
Foam-roller body saw
foam roller
Alongamento
Supported outer-thigh foam roll
foam roller
Alongamento
Inner-thigh foam roll
foam roller
Alongamento
Stacked-leg outer-thigh foam roll
foam roller
Treino
Kneeling machine-assisted triceps dip
assisted dip machine
Treino
Band close-grip push-up
band
Treino
Shoulder-pad machine shrug
shoulder pad shrug machine
Treino
Stability-ball back extension
stability ball
Treino
Stability-ball back extension with rotation
stability ball
Treino
Supported band hip extension
band · ankle cuff · rated anchor · wall
Treino
Single-leg band calf raise on step
band · rated anchor · stable step · stable support
Treino
Seated single-arm cable pulldown
cable machine · bench
Treino
Machine-assisted chest dip
assisted dip machine
Treino
Glute-ham raise
glute ham developer
Treino
Side bend on 45-degree bench
hyperextension bench
Treino
Ab-strap straight-leg raise
ab straps · pull up bar
Treino
Single-leg band reverse calf raise
band · stable step · stable support
Treino
Weighted parallel-bar dip
parallel bars · dip belt · plates
Treino
Partner-assisted hanging knee raise
pull up bar · partner
Alongamento
Partner-assisted supine calf stretch
partner
Treino
Hack-sled calf raise
hack squat machine
Treino
Alternating kettlebell hang clean
two kettlebells
Treino
Kneeling barbell wrist extension
barbell · bench
Treino
Kneeling barbell wrist curl
barbell · bench
Treino
Seated barbell wrist extension
barbell · bench
Treino
Seated barbell wrist curl
barbell · bench
Treino
Incline-bench barbell spider curl
barbell · adjustable bench
Treino
Single-arm barbell curl
barbell
Treino
Barbell preacher curl
barbell · preacher bench
Treino
Standing band rear-delt row
band · rated anchor
Alongamento
Foam-roller seated shoulder support
foam roller
Alongamento
Foam-roller single-leg seated shoulder support
foam roller
Treino
Long-band glute bridge
band · plates
Treino
Barbell incline chest-supported row
barbell · plates · adjustable bench
Treino
Single-arm landmine row
barbell · plates · landmine
Treino
Seated anchored band pulldown
band · rated anchor · stable chair
Treino
Anchored band reverse fly
band · rated anchor
Treino
Single-arm band twisting overhead press
band