10 melhores exercícios para ombros para casa e academia

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Confira os melhores exercícios para ombros para fazer tanto em casa quanto na academia e saiba o porquê é fundamental exercitar essa parte do corpo.

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Os ombros são compostos por músculos como o deltoide (dividido em três partes: o anterior (que fica na frente), o lateral e o posterior (que fica na parte de trás) e o manguito rotador, que abrange quatro músculos que formam uma camada de proteção em torno da articulação dos ombros.

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O deltoide é responsável por movimentos como o levantamento do braço para a frente, para o lado e para trás.

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Já os músculos do manguito rotador são importantes para a estabilidade e força dos ombros, além de levantar o braço para cima e para fora, girar o braço para fora, e fazer a rotação interna do braço, movimento que executamos ao cruzar os braços.

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Confira na lista abaixo alguns dos melhores exercícios para ombros. As atividades não estão organizadas em ordem de preferência ou eficiência.

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1. Desenvolvimento de ombros com halteres

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2. Desenvolvimento de ombros com barra

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3. Desenvolvimento Arnold para ombros

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4. Elevação lateral de ombros com halteres

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5. Crucifixo invertido com halteres

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6. Flexão hindu

[{"selector":"#anim-917ab8ee-f15e-4fbc-a0b0-506a7b472ecb","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2847b98a-9193-4bb0-b972-775381b78472","keyframes":{"transform":["rotate(-90deg) translate3d(0px, -8180.54538%, 0) rotate(90deg)","rotate(-90deg) translate3d(0px, 0px, 0) rotate(90deg)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2758091e-1f76-40b1-b2ac-85aec0726e49","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a3ebf5f7-adec-407f-8355-4ebd3bd0d67f","keyframes":{"transform":["rotate(-90deg) translate3d(0px, 7980.54538%, 0) rotate(90deg)","rotate(-90deg) translate3d(0px, 0px, 0) rotate(90deg)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3830319d-5fc2-4561-9901-7ffc694b8a35","keyframes":{"transform":["translate3d(117.37704%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d1cb30d1-808f-4c7b-be64-6c6386a87402","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a76b3117-287c-472b-a03b-37f4c1ad2ea5","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Foto: Reprodução/ Internet

7. Remada alta em pé com halteres

[{"selector":"#anim-77f1c337-8c28-4a0f-a441-b09df21a2543","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3e91c255-988e-45df-a899-0a8ad32d7be1","keyframes":{"transform":["rotate(-90deg) translate3d(0px, -8180.54538%, 0) rotate(90deg)","rotate(-90deg) translate3d(0px, 0px, 0) rotate(90deg)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-342c0b34-ad95-42da-bcd8-ccc1a88ae1d5","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-39cf4163-f4fd-4f10-8b85-3c6266a39a0d","keyframes":{"transform":["rotate(-90deg) translate3d(0px, 7980.54538%, 0) rotate(90deg)","rotate(-90deg) translate3d(0px, 0px, 0) rotate(90deg)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cc7729bd-0b11-48c2-85e7-892eb4608f21","keyframes":{"transform":["translate3d(117.37704%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-415d905f-f24f-4bac-8339-9919f74fb52b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a84ab011-237b-4041-b175-4dea1923fcf9","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Foto: Reprodução/ Internet

8. Remada alta no cabo

[{"selector":"#anim-6ed8c8bd-80d6-4d25-be55-1fd83d45f19d","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3297bbcf-c4af-4394-825f-faf55cc627b5","keyframes":{"transform":["rotate(-90deg) translate3d(0px, -8180.54538%, 0) rotate(90deg)","rotate(-90deg) translate3d(0px, 0px, 0) rotate(90deg)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2e8e86ff-029e-4c4a-ae4b-1d8919fef211","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-acbaa8cc-d17e-4167-8ac9-ba971ae495a9","keyframes":{"transform":["rotate(-90deg) translate3d(0px, 7980.54538%, 0) rotate(90deg)","rotate(-90deg) translate3d(0px, 0px, 0) rotate(90deg)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9f36e9b8-866a-4683-b2e9-155cd4223b67","keyframes":{"transform":["translate3d(117.37704%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a0205af8-6dc2-4277-af72-9808de655240","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-593aa686-a40a-452d-93a3-fda7d2e31822","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Foto: Reprodução/ Internet

9. Remada alta no Smith

[{"selector":"#anim-8056fcd7-956f-45d5-9239-3dd29700809c","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c3e8af63-0a82-4424-af9b-f79b156cba24","keyframes":{"transform":["rotate(-90deg) translate3d(0px, -8180.54538%, 0) rotate(90deg)","rotate(-90deg) translate3d(0px, 0px, 0) rotate(90deg)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6742ed3c-ab9d-4f1a-a69d-d5764f064a40","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8925e695-fb03-4d38-8ec5-1a5ccdc4618d","keyframes":{"transform":["rotate(-90deg) translate3d(0px, 7980.54538%, 0) rotate(90deg)","rotate(-90deg) translate3d(0px, 0px, 0) rotate(90deg)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b38ea573-16c9-40ce-93d9-76840d3ea2c1","keyframes":{"transform":["translate3d(117.37704%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-220dcba9-97dc-4fff-9f4d-450f43c2cb64","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-87e9556b-9f5b-47e6-a7e9-44d868a5bbdc","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Foto: Reprodução/ Internet

10. Voador invertido na máquina

[{"selector":"#anim-7f8edb51-37a7-4cbb-8df5-21f566dc21be","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-27f8bc23-3f71-462d-87de-e6a10e10da2d","keyframes":{"transform":["rotate(-90deg) translate3d(0px, -8180.54538%, 0) rotate(90deg)","rotate(-90deg) translate3d(0px, 0px, 0) rotate(90deg)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-206e8a5a-6232-448d-a2e1-d04943e26299","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-af93f9e4-e5c4-4b76-b7b1-1563dc17449c","keyframes":{"transform":["rotate(-90deg) translate3d(0px, 7980.54538%, 0) rotate(90deg)","rotate(-90deg) translate3d(0px, 0px, 0) rotate(90deg)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4f573c2c-6554-43a0-9457-1560a5643d86","keyframes":{"transform":["translate3d(117.37704%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-36ad12df-844f-49f9-87f5-770fce69251e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-748e87c5-879b-4274-8652-95e1689a270c","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Foto: Reprodução/ Internet

Criação: Fabiano Souza

[{"selector":"#anim-23877794-eb07-4e7d-960a-aac84e6a3ed5","keyframes":{"opacity":[0,1]},"delay":300,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-aff7d71a-834d-4bf6-99b7-6f82d56dee09","keyframes":{"transform":["translate3d(129.96109%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":300,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-93850579-cebd-4166-b4df-eeeb77773cdd","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3dd0b304-755f-4b10-a530-a9f42f3714db","keyframes":{"transform":["translate3d(-133.07393%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-84285c70-e88d-4a2e-ac92-e4756cf3b4ba","keyframes":{"opacity":[0,1]},"delay":600,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-16d1f8be-a2b2-4f17-be2a-6f6b0f13b495","keyframes":{"transform":["translate3d(-129.96109%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]