Vídeos dos Exercícios

Prévia do material em texto

Leandro Twin 
 
CREF: 128544-G/SP 
WhatsApp: (11) 94442-1988 
www.leandrotwin.com.br 
Vídeos dos Exercícios 
Alguns exercícios podem ter nomes diferentes de acordo com a região do 
Brasil, portanto para não haver divergências sempre siga conforme os 
respectivos vídeos desse arquivo. 
 
Peitoral 
Exercício Execução em Vídeo 
Supino Reto Barra https://www.youtube.com/watch?v=_W8ZGOKr1Po 
Supino Reto Halteres https://www.youtube.com/watch?v=worGwmj_0XY 
Supino Reto Smith https://www.youtube.com/watch?v=Fl5KsFM3oaw 
Supino Inclinado Barra https://www.youtube.com/watch?v=KhUKZpFSMDU 
Supino Inclinado Halteres https://www.youtube.com/watch?v=6oecgNe1lxg 
Supino Inclinado Smith https://www.youtube.com/watch?v=tS5lSoITzMk 
Supino Declinado Barra https://www.youtube.com/watch?v=33mFFvkg6-A 
Supino Declinado Halteres https://www.youtube.com/watch?v=Lh8sXyEQkmY 
Supino Declinado Smith https://www.youtube.com/watch?v=p4SKlxO4kco 
Crucifixo Reto Halteres https://www.youtube.com/watch?v=tBYtBjVchwI 
Crucifixo Inclinado Halteres https://www.youtube.com/watch?v=MkV6wBXxPoQ 
Crucifixo Declinado Halteres https://www.youtube.com/watch?v=A-hezROC-dE 
Cross-Over Polia Alta https://www.youtube.com/watch?v=-o1gFrZmru8 
Cross-Over Polia Média https://www.youtube.com/watch?v=t-5Og374bsg 
Cross-Over Polia Baixa https://www.youtube.com/watch?v=6LR-vUk6tHU 
Crucifixo Na Máquina https://www.youtube.com/watch?v=3cZZKB2oxUI 
Flexão De Braço https://www.youtube.com/watch?v=rkVsXB49EiE 
Peck Deck https://www.youtube.com/watch?v=SQMtaCZPXtw 
 
Dorsais 
Exercício Execução em Vídeo 
Barra Fixa Peg Pronada https://www.youtube.com/watch?v=l1kcj3rhdWQ 
Barra Fixa Peg Supinada https://www.youtube.com/watch?v=JskIL_XGmts 
Barra Fixa Com Triângulo https://www.youtube.com/watch?v=HbLH7zGP24s 
Levantamento Terra https://www.youtube.com/watch?v=Unh37_Lrixw 
Puxada Vertical Peg Pronada https://www.youtube.com/watch?v=ZkMSjSXMw2o 
Puxada Vertical Peg Supinada https://www.youtube.com/watch?v=ffpgVafoo3A 
Puxada Vertical Peg Neutra https://www.youtube.com/watch?v=wEji3kJGTtI 
Puxada Vertical Com Triângulo https://www.youtube.com/watch?v=sNoPOokWB8w 
Remada Curvada Peg Pronada https://www.youtube.com/watch?v=r3SgxHYEfEQ 
Remada Curvada Peg Supinada https://www.youtube.com/watch?v=UxSaN0hWKlg 
Remada Curvada Cavalinho https://www.youtube.com/watch?v=eQli03q9djI 
Remada Curvada Halteres Peg Pronada https://www.youtube.com/watch?v=pL_7_Or0BSo 
 
 
 
Leandro Twin 
 
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Remada Curvada Halteres Peg Supinada https://www.youtube.com/watch?v=FrthdNFOfyE 
Remada Curvada Halteres Peg Neutra https://www.youtube.com/watch?v=O-Ekh5aSvKc 
Remada Máquina Peg Pronada https://www.youtube.com/watch?v=3KHqIY1MmNY 
Remada Máquina Peg Supinada https://www.youtube.com/watch?v=lEdqfmQy6KE 
Remada Máquina Peg Neutra https://www.youtube.com/watch?v=1S2IjPO1zNM 
Remada Cross Peg Pronada https://www.youtube.com/watch?v=-tH316T3Sas 
Remada Cross Peg Supinada https://www.youtube.com/watch?v=wCit4uSUJn4 
Remada Cross Peg Neutra https://www.youtube.com/watch?v=2owp8W9YYVo 
Remada Unilateral Peg Pronada https://www.youtube.com/watch?v=pNPW6J0ExW4 
Remada Unilateral Peg Supinada https://www.youtube.com/watch?v=3rKm7zLnbe4 
Remada Unilateral Peg Neutra https://www.youtube.com/watch?v=NYoVC_-ZMGQ 
Pull-Down Barra https://www.youtube.com/watch?v=VPPpO3dqd8U 
Pull-Down Cross Peg Pronada https://www.youtube.com/watch?v=tOBQqu9qLMk 
Pull-Down Cross Peg Supinada https://www.youtube.com/watch?v=GM_UGoKCtfY 
Pull-Down Cross Corda https://www.youtube.com/watch?v=CudElvCXUt8 
 
Deltóides 
Exercício Execução em Vídeo 
Elevação Lateral Halteres https://www.youtube.com/watch?v=o9FDei66SD8 
Elevação Lateral Sentado Halteres https://www.youtube.com/watch?v=B54zA4pzb38 
Elevação Lateral Cross Posterior https://www.youtube.com/watch?v=xPHhNTwBs2M 
Elevação Lateral Cross Anterior https://www.youtube.com/watch?v=VE4Fqn3QLaI 
Elevação Lateral Unilateral Banco 
Inclinado 
https://www.youtube.com/watch?v=TNG9NlfehOM 
Elevação Frontal Barra Peg Pronada https://www.youtube.com/watch?v=9ADd53Dxuds 
Elevação Frontal Barra Peg Supinada https://www.youtube.com/watch?v=_xB7JcS_vVY 
Elevação Frontal Halteres Peg Pronada https://www.youtube.com/watch?v=ZMbAdXp-meI 
Elevação Frontal Halteres Peg Supinada https://www.youtube.com/watch?v=BSyxTLXi4d0 
Elevação Frontal Halteres Peg Neutra https://www.youtube.com/watch?v=QEK0dCCTR8M 
Elevação Frontal Cross Peg Pronada https://www.youtube.com/watch?v=G2j2pRccnf8 
Elevação Frontal Cross Peg Supinada https://www.youtube.com/watch?v=4FowWJuOalU 
Elevação Frontal Cross Corda https://www.youtube.com/watch?v=1Ecgp2lkwZw 
Elevação Frontal Anilha https://www.youtube.com/watch?v=s6gfWqAeDYw 
Elevação Frontal Cruzada https://www.youtube.com/watch?v=Xz8ZBdnFjSg 
Crucifixo Inverso Halteres https://www.youtube.com/watch?v=KjEEOTfN-zY 
Crucifixo Inverso Cross https://www.youtube.com/watch?v=bJDI-xV6V5Q 
Desenvolvimento Halteres https://www.youtube.com/watch?v=v1lYwbpUKME 
Desenvolvimento Anterior https://www.youtube.com/watch?v=pXLlPNv0Ak8 
Desenvolvimento Posterior https://www.youtube.com/watch?v=cN4rw2bDwZ8 
Desenvolvimento Militar https://www.youtube.com/watch?v=FHUX4_9x_2I 
Desenvolvimento Smith https://www.youtube.com/watch?v=i6f9PUPm0_w 
Desenvolvimento Máquina https://www.youtube.com/watch?v=Xdn6GX6wG-c 
Manguito Rotador Externo Barra https://www.youtube.com/watch?v=0iOwzWOwIeA 
Manguito Rotador Externo Halteres https://www.youtube.com/watch?v=MG8O9dTwtPU 
 
 
 
 
Leandro Twin 
 
CREF: 128544-G/SP 
WhatsApp: (11) 94442-1988 
www.leandrotwin.com.br 
Trapézio 
Exercício Execução em Vídeo 
Encolhimento Barra Anterior https://www.youtube.com/watch?v=rQh64AEMTxM 
Encolhimento Barra Posterior https://www.youtube.com/watch?v=xikt9BcI0-8 
Encolhimento Halteres https://www.youtube.com/watch?v=i6DBSAn7glk 
Encolhimento Smith Anterior https://www.youtube.com/watch?v=slzrEBmRGRQ 
Encolhimento Smith Posterior https://www.youtube.com/watch?v=gfeRI91kWZ0 
Remada Alta Halteres https://www.youtube.com/watch?v=VvKySJ6PMSc 
Remada Alta Barra https://www.youtube.com/watch?v=QlVlonZ8p8E 
Remada Alta Cross https://www.youtube.com/watch?v=4xiA66kN2Lk 
Remada Alta Smith https://www.youtube.com/watch?v=aoVydOBgEsA 
 
Tríceps 
Exercício Execução em Vídeo 
Paralelas https://www.youtube.com/watch?v=-OjMcRmqiv4 
Mergulho https://www.youtube.com/watch?v=LpW4bGKj178 
Supino Fechado https://www.youtube.com/watch?v=yBSB9Tk-Ca8 
Rosca Testa Barra Peg Pronada https://www.youtube.com/watch?v=9NiFTVSIiHw 
Rosca Testa Barra Peg Supinada https://www.youtube.com/watch?v=v6aqsHeLd0I 
Rosca Testa Halteres Peg Supinada https://www.youtube.com/watch?v=sYcXdOPcaKk 
Rosca Testa Halteres Peg Neutra https://www.youtube.com/watch?v=oop3j91gkSc 
Tríceps Pulley Corda https://www.youtube.com/watch?v=GDx1dHkSdHE 
Tríceps Pulley Peg Pronada https://www.youtube.com/watch?v=wjlmiZLlwQU 
Tríceps Pulley Peg Supinada https://www.youtube.com/watch?v=PG64Q1x-DZ0 
Tríceps Pulley Unilateral Peg Pronada https://www.youtube.com/watch?v=zzn7L7FPoqw 
Tríceps Pulley Unilateral Peg Supinada https://www.youtube.com/watch?v=3LxzhC9zzNE 
Rosca Francesa Anilha https://www.youtube.com/watch?v=peOUu8ui7yw 
Rosca Francesa Barra Peg Pronada https://www.youtube.com/watch?v=RU2gTgbHm2A 
Rosca Francesa Barra Peg Supinada https://www.youtube.com/watch?v=2zvH4aj3oWg 
Rosca Francesa Halteres Peg Neutra https://www.youtube.com/watch?v=eoeQ_jrGaGU 
Rosca Francesa Halteres Peg Supinadahttps://www.youtube.com/watch?v=YbX7Wd8jQ-Q 
Rosca Francesa Cross Corda https://www.youtube.com/watch?v=I7Wq0M0GYAg 
Tríceps Coice Bilateral Halteres https://www.youtube.com/watch?v=-5jHOUrL_xA 
Tríceps Coice Unilateral Halteres https://www.youtube.com/watch?v=zYdWiGTyF-4 
Tríceps Coice Unilateral Cross https://www.youtube.com/watch?v=BcU5mhbGUWM 
Flexão De Braço Fechada https://www.youtube.com/watch?v=IQipZSRmuas 
 
Bíceps 
Exercício Execução em Vídeo 
Rosca Direta Barra Reta ou Barra W https://www.youtube.com/watch?v=fGiqc-Mfxx4 
Rosca Direta Halteres https://www.youtube.com/watch?v=5osMhYBCD64 
Rosca Direta Cross https://www.youtube.com/watch?v=93rGGPYfsnY 
 
 
 
Leandro Twin 
 
CREF: 128544-G/SP 
WhatsApp: (11) 94442-1988 
www.leandrotwin.com.br 
Rosca Martelo Barra H https://www.youtube.com/watch?v=dHLTNYhlStw 
Rosca Martelo Halteres https://www.youtube.com/watch?v=H0mMNYq7qgA 
Rosca Martelo Corda Cross https://www.youtube.com/watch?v=z7wVVg0BOUo 
Rosca Alternada Halteres https://www.youtube.com/watch?v=0T_x-cwAFBM 
Rosca Alternada Cross-Over https://www.youtube.com/watch?v=RrIPcEiJCac 
Rosca Scott Halteres https://www.youtube.com/watch?v=3-RlPOZiB58 
Rosca Scott Barra ou Barra W https://www.youtube.com/watch?v=zGaQvXHVS4s 
Rosca Scott Máquina https://www.youtube.com/watch?v=Kh4G5N48EO8 
Rosca Concentrada https://www.youtube.com/watch?v=B33XZ6MA55Y 
Rosca Concentrada Martelo https://www.youtube.com/watch?v=RQLqKnvZRXg 
 
Antebraço 
Exercício Execução em Vídeo 
Flexão de Punho Barra Sentado https://www.youtube.com/watch?v=MEbfSr9ggl8 
Extensão de Punho Barra Sentado https://www.youtube.com/watch?v=VTvzmMGDJlc 
Extensão de Punho Barra Em Pé https://www.youtube.com/watch?v=MAPQo4PlkRY 
Extensão de Punho Cross https://www.youtube.com/watch?v=2BYpaFrRKpg 
Rotacional de Punho https://www.youtube.com/watch?v=RxKJkXlftgc 
Rosca Inversa Barra https://www.youtube.com/watch?v=y1WnqIc6NfE 
Rosca Inversa Cross https://www.youtube.com/watch?v=XhnJyKTW0tw 
Rosca Inversa Alternada https://www.youtube.com/watch?v=5vNC1F77SgY 
Flexão de Punho Barra Em Pé http://goo.gl/Xux1V0 
 
Coxas 
Exercício Execução em Vídeo 
Agachamento Livre https://www.youtube.com/watch?v=KTxMfsyqJxI 
Agachamento Livre Frontal https://www.youtube.com/watch?v=AkmBe4J8HWo 
Agachamento Hack https://www.youtube.com/watch?v=7nMX4jyJPhA 
Agachamento Smith https://www.youtube.com/watch?v=BTXetf3aE-4 
Agachamento Smith Frontal https://www.youtube.com/watch?v=kc-jC5AaYLk 
Agachamento Halteres https://www.youtube.com/watch?v=9sUcqQCkpJo 
Agachamento Adutores https://www.youtube.com/watch?v=6Wyxe1Ow78o 
Passada Barra https://www.youtube.com/watch?v=Rq7Qfm-KoA0 
Passada Halteres https://www.youtube.com/watch?v=E5eqMA5qdkU 
Afundos Barra https://www.youtube.com/watch?v=lipTwQvST14 
Afundos Halteres https://www.youtube.com/watch?v=DGO2kwAZiOY 
Afundos Smith https://www.youtube.com/watch?v=vs6lGZykcco 
Cadeira Extensora https://www.youtube.com/watch?v=x1lnlm4pY2w 
Mesa Flexora https://www.youtube.com/watch?v=CKIhy66l6yQ 
Cadeira Flexora https://www.youtube.com/watch?v=o8BRyYMuZpM 
Flexor Vertical https://www.youtube.com/watch?v=TSP0pGtiQuc 
Leg Press https://www.youtube.com/watch?v=AxwM40M2SfE 
Leg Press Adutores https://www.youtube.com/watch?v=4SqNBlFAUy4 
Stiff Barra https://www.youtube.com/watch?v=wsmXe9VroK4 
Stiff Halteres https://www.youtube.com/watch?v=vPv7YQWpBPQ 
 
 
 
Leandro Twin 
 
CREF: 128544-G/SP 
WhatsApp: (11) 94442-1988 
www.leandrotwin.com.br 
Stiff Smith https://www.youtube.com/watch?v=858of6qtNzk 
Agachamento Bulgaro Halteres https://www.youtube.com/watch?v=VL2yFRWtxkc 
Agachamento Bulgaro Barra https://www.youtube.com/watch?v=pcoVc1axMJw 
Cadeira Adutora https://www.youtube.com/watch?v=Eay_p0M3UHE 
 
Glúteos 
Exercício Execução em Vídeo 
4 Apoios Joelho Estendido https://www.youtube.com/watch?v=-smVHakVbFQ 
4 Apoios Joelho Flexionado https://www.youtube.com/watch?v=PBVFyBvt8us 
Glúteos Graviton https://www.youtube.com/watch?v=S7DSlDzKae4 
Glúteos Máquina https://www.youtube.com/watch?v=A297rMXFBOE 
Glúteos Smith https://www.youtube.com/watch?v=Jad8vRqNcsA 
Glúteos Cross https://www.youtube.com/watch?v=pUyqo8sxg9A 
Elevação Pélvica Barra https://www.youtube.com/watch?v=p8ofwQOf85I 
Elevação Pélvica Halter https://www.youtube.com/watch?v=W0n5QSKtLx4 
Elevação Pélvica Anilha https://www.youtube.com/watch?v=UhjdWeFWTd0 
Elevação Pélvica Smith https://www.youtube.com/watch?v=kYje4Rbbow8 
Cadeira Abdutora https://www.youtube.com/watch?v=rP4gGRwjTYY 
 
Panturrilhas 
Exercício Execução em Vídeo 
Gêmeos Em Pé Máquina https://www.youtube.com/watch?v=rsBMNqGQWW8 
Gêmeos Em Pé Hack https://www.youtube.com/watch?v=R3-_FILumCI 
Gêmeos Em Pé Smith https://www.youtube.com/watch?v=TYa5Aq5hvuk 
Gêmeos Em Pé Livre https://www.youtube.com/watch?v=eQghG92PBK4 
Gêmeos Sentado Máquina https://www.youtube.com/watch?v=xrBRAPLbbw4 
Gêmeos Sentado Smith https://www.youtube.com/watch?v=l8uxLeunco0 
Gêmeos Sentado Livre https://www.youtube.com/watch?v=_GjlRI3_EHY 
Gêmeos Leg Press https://www.youtube.com/watch?v=YeZXo8XlRs8 
 
Abdômen 
Caso eu não tenha especificado, você pode escolher qualquer um que esteja no 
vídeo. 
Exercício Execução em Vídeo 
Supra https://www.youtube.com/watch?v=rbS19qxJqpM 
Infra https://www.youtube.com/watch?v=_s9UHeGojyg 
Oblíquos https://www.youtube.com/watch?v=aMkIUGXxz-4