Memento de Tfm- Aquecimento

EXECUÇÃO DO AQUECIMENTO  (1) “BASE O Sd BRASIL: ABRIR DISTÂNCIAS E INTERVALOS!” (2) “FILEIRAS NUMERAR!“ () “SENTIDO!“ (") “FILEIRAS #ARES ($M#ARES) UM #ASSO % DIREITA (ESQUERDA) MARC&E!” (') “DESCANSAR!” () “EXTREMIDADES FRENTE #ARA O *UIA!”+ A,-./0.3(1) I.4,5.067- L0380, (2) #53-80,

E98445-= d 53-= ,-40,50d-=  (1) E98445- N 1  #ESCOÇO (0) #-=567- 5.5450,: 00=30.3- ,0380, d0= 8.0= 7-= .-= G0d85=+ A 3-0d0 d0 -=567- H 530  d-5= 3-= =.d- 0 85580 -8 =0,3-+

(@) E9467-:  G038- 3-=+ A 4-.30/ H 530 3-d0 0 J  G -= @806-= 0== .3- = 8.0=+ O 98445- H d4--=3-  d-5= -J5.3-= d5=35.3- =: 5.5450,.3 H 80,50d0 0 4584.d67- 080 8.3  03H85.- d- 98445- H 80,50d0 0 4584.d67- 080 38= 4- 4-.30/ =,;0.3 0- 8558- -J5.3-+  (@) E9467-: - /50 4-0.d0 “EXERC$CIO DE #ESCOÇO #OR IMITAÇÃO!”  80,50: ,97-  93.=7- 0@d67-  0d67-  8-3067-+

() A.385-8 A.385-8 d0 4-90 4-90 (S045) (") #0.3885,;0  #0.3885,;0 

OBSERVAÇÃO: O= @806-= 80.4 =3540d-= OBSERVAÇÃO: 0==0.d- .3- 0- 4-8-+

(') *,<3-=

() E98445- N   FLEXÃO DE BRAÇOS (0) #-=567- 5.5450,: 0-5- d 8.3 .- =-,-+ A 3-0d0 d -=567- H 530  d-5= 3-=+ N-  8558- /808 4-8- .5.d- 0= 8.0= =5,30.0.3 0-50.d- 0= 7-= .- =-,-  .- =/.d- =3.d8 0= 8.0=  0-508 0= -.30= d-= H= .- =-,-+

() Ad3-8=

OBSERVAÇES:  -= -J5.3-= d 40@60 =7- 4-.3.-=  -@d48 0- .<8- d 8356K= 8J5=3-  .7- 95=3 4-.30/+ (>) #-=385-8 d0 4-90

(?) L-@08

(2) E98445- N 2  CIRCUNDUÇÃO DOS BRAÇOS: (0) #-=567- 5.5450,: 00=30.3- ,0380, d 0= 8.0= @806-= 40d-= 0- ,-./- d- 4-8-+ A 3-0d0 d0 -=567- H 530  d-5= 3-=: .- 8558- @806-= .0 ,0380, .- =/.d- @806-= 40d-= 0- ,-./- d- 4-8-+

(@) E9467-: .- 8558- 3- - 4-3-J,- H ,95-.0d08-950.d- - 53- .- =-,-  .- =/.d- 3- H =3.d5d- J-,30.d- 0 -=567- 5.5450,+

OBSERVAÇES:  *50 4-0.d0 “ABAIXOACIMA!”  T8-0 9430 - -J5.3-  8=-.d “UM!”  *50 4-0.d0 “ABAIXOACIMA!”  T8-0 9430 - -J5.3-  8=-.d “DOIS!”  0==5 =4==5J0.3 03H -53- 8356K=+ S 0G45.3- -8 0 45.4- - =5= 8356K= =8780,50d0= d - d- ,9K= 8=435J0.3+ (") E98445- N "  A*AC&AMENTO (0) #-=567- 5.5450,: 00=30.3- ,0380, d0= 8.0= 7-= =0,0d0= .-= G0d85=+ A 3-0d0 d0 -=567- H 530  d-5= 3-=: .- 8558- /808 - 4-8-  .- =/.d- -8 =0,3- 5408 d H 4- 0= 8.0= 00=30d0=  0= 7-= .-= G0d85=+

(@) E9467-: ,97- d0= 8.0= 4- 0-5- =-.3 d0= -.30= d-= H=+ R0,50d-  G038- 3-=+ 1) T- 1: .0 -.30 d-= H= 0/04;08 03H -808  ./,- d 08-950d0.3 P .38 0 4-90  0 8.0+ 2) T- 2: J-,308 0 -=567- 5.5450,+ ) T- : 5d.354- 0- 3- 1+ ") T- ": J-,308  -=567- 5.5450,+

(') E98445- N '  ABDOMINAL (8.0= ,95-.0d0=) (0) #-=567- 5.5450,: d4<@53- d-8=0, 4- 0= 8.0= ,95-.0d0= @806-= 480d-= =-@8 - 53-  4- 0= 7-= .-= -@8-= --=3-=+ A 3-0d0 d -=567- H 530  d-5= 3-=: .0 85580 -8 =0,3- =.308 4- 0= 8.0= 480d0=  .- =/.d- 0@05908 - 38-.4-+

(@) E9467-:  G038- 3-=+ 1) T- 1: F,95-.08 - 38-.4- 03H 835808 0= =4,0= d- =-,- 2) T- 2: J-,308  -=567- 5.5450, ) T- : 5d.354- 0- 3- 1  ") T- ": J-,308  -=567- 5.5450,+

(4) A- 3H85.- d- 98445- =8 5.J835d0 0 -=567- d-= @806-=  8.0=  d-5= 3-=: 8558- 0= 8.0=  d-5= -= @806-= =.d- 9430d- 98445- d0 =0 -80 080 - -38- ,0d-+ (>) E98445- N >  #OLIC&INELO (0) #-=567- 5.5450,: -=567- d =.35d-+ A 3-0d0 d0 -=567- H 530  d-5= 3-=: .-  8558- ,J08 38-.4- ,95-.08 0= 8.0=  0-508 0= 7-= .- =-,-  .- =/.d- -8 =0,3- 5408 d H .0 -=567d =.35d-+

OBSERVAÇES:  A8-9508 - 38-.4- d0= 8.0= ,95-.0d0= 4-- = =35J== “.8-,0.d-” - 38-.4-+  N7- =-,308 0= 7-= d-= -@8-=  .7- d=.4-=308 -= @806-= d- 53- J530.d- 0==5 - 5 ,=-+  N0 -=567- d d4<@53- d-8=0, .4-=308 -= -@8-= .=-,-+ () E98445- N   ABDOMINAL CRUADO (0) #-=567- 5.5450,: d4<@53- d-8=0, 4- 0= 8.0= ,95-.0d0= 0 =G8d0 480d0 =-@8 0 d58530 - @806=G8d- =3.d5d- ,0380,.3  d5853- ,95-.0d- 4- 0 7- =-@8 0 -8,;0+ T-0d0 d -=567-  d-5= 3-=+ N- 8558- 4808 0 8.0 =G8d0 =-@8 0 d58530  .- =/.d- 0- =- 3G - @806- =G8d- H =3.d5d- ,0380,.3 ,95-.08 - d5853- 4-,-40.d- 0 7- d58530 =-@8 0 -8,;0+

(@) E9467-:  G038- 3-=+ 1) T- 1: DJ8 ,J08 - 4-3-J,- d5853-  d5867- 0 -,;- =G8d- ,95-.0.d- - 38-.4- 03H 835808 0 =4,0 d- 4;7- 2) T- 2: J-,308  -=567- 5.5450, ) T- : 5d.354- 0- 3- 1  ") T- ": J-,308  -=567- 5.5450,+

(@) E9467-: 0@858 -8 =0,3- 0= 8.0= 0- =- 3@038 0,0= 0450 d0 40@60 83-8.0.d-  =/5d0  -=567- 5.5450,+