{"id":19731,"date":"2024-02-20T13:25:29","date_gmt":"2024-02-20T11:25:29","guid":{"rendered":"https:\/\/behumax.com\/?p=19731"},"modified":"2026-09-18T13:38:56","modified_gmt":"2026-09-18T11:38:56","slug":"multigym-500-guia-de-ejercicios-y-beneficios","status":"publish","type":"post","link":"https:\/\/behumax.com\/pt\/multigym-500-guia-de-ejercicios-y-beneficios\/","title":{"rendered":"Multigym 500: Guia de exerc\u00edcios e benef\u00edcios"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"19731\" class=\"elementor elementor-19731\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2da3682 p-0 e-flex e-con-boxed e-con e-parent\" data-id=\"2da3682\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-7da6bcd e-con-full p-0 e-flex e-con e-child\" data-id=\"7da6bcd\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-432779f block-text elementor-widget elementor-widget-text-editor\" data-id=\"432779f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Voc\u00ea est\u00e1 procurando uma maneira eficiente e eficaz de fazer exerc\u00edcios? O Multigym 500 \u00e9 a sua solu\u00e7\u00e3o completa para alcan\u00e7ar seus objetivos de fitness. Este equipamento de gin\u00e1stica em casa permite realizar uma ampla gama de exerc\u00edcios, trabalhando diferentes grupos musculares para um treinamento completo.<\/p><p>Al\u00e9m disso, ao incorporar pesos de 1,5 kg em sua rotina, voc\u00ea pode aumentar a intensidade e a variedade de seus exerc\u00edcios. Aqui apresentamos uma guia detalhada de exerc\u00edcios para o Multigym 500 e os benef\u00edcios que oferece, garantindo que voc\u00ea tire o m\u00e1ximo proveito de sua investida.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-61a4fe2 p-0 e-grid e-con-boxed e-con e-parent\" data-id=\"61a4fe2\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-f88cd29 e-con-full e-flex e-con e-child\" data-id=\"f88cd29\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b10f4b4 block-text elementor-widget elementor-widget-text-editor\" data-id=\"b10f4b4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<div id=\"col-1986173707\"><div><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_89 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u00cdndice<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Alternar \u00cdndice\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Alternar<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #13181c;color:#13181c\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #13181c;color:#13181c\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/behumax.com\/pt\/multigym-500-guia-de-ejercicios-y-beneficios\/#Dia_1_Pectorales_Deltoides_y_Triceps\" >Dia 1: Peitorais, Delt\u00f3ides e Tr\u00edceps<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/behumax.com\/pt\/multigym-500-guia-de-ejercicios-y-beneficios\/#Ejercicio_1_Press_de_Pecho_en_Multigym\" >Exerc\u00edcio 1: Pressionar o peito no Multigym<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/behumax.com\/pt\/multigym-500-guia-de-ejercicios-y-beneficios\/#Ejercicio_2_Jalon_al_Pecho\" >Exerc\u00edcio 2: Lunge de peito<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/behumax.com\/pt\/multigym-500-guia-de-ejercicios-y-beneficios\/#Ejercicio_3_Fondos_en_Paralelas\" >Exerc\u00edcio 3: Levantamentos na parede paralela<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/behumax.com\/pt\/multigym-500-guia-de-ejercicios-y-beneficios\/#Dia_2_Espalda_Biceps_y_Abdominales\" >Dia 2: Costas, b\u00edceps e abdominais<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/behumax.com\/pt\/multigym-500-guia-de-ejercicios-y-beneficios\/#Ejercicio_1_Pull-Down_al_Pecho_en_Multigym\" >Exerc\u00edcio 1: Puxar o peito no Multigin\u00e1sio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/behumax.com\/pt\/multigym-500-guia-de-ejercicios-y-beneficios\/#Ejercicio_2_Curl_de_Biceps_en_Multigym\" >Exerc\u00edcio 2: Flex\u00e3o de b\u00edceps no Multigin\u00e1sio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/behumax.com\/pt\/multigym-500-guia-de-ejercicios-y-beneficios\/#Ejercicio_3_Remo_en_Multigym\" >Exerc\u00edcio 3: Remo no Multigin\u00e1sio<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/behumax.com\/pt\/multigym-500-guia-de-ejercicios-y-beneficios\/#Beneficios_del_Multigym_500\" >Vantagens da Multigym 500<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/behumax.com\/pt\/multigym-500-guia-de-ejercicios-y-beneficios\/#Incorporando_Pesas_de_15_kg_en_tu_Rutina\" >Incorporar pesos de 1,5 kg na sua rotina<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Dia_1_Pectorales_Deltoides_y_Triceps\"><\/span>Dia 1: Peitorais, Delt\u00f3ides e Tr\u00edceps<span class=\"ez-toc-section-end\"><\/span><\/h2><p>Objetivo: Desenvolver for\u00e7a e defini\u00e7\u00e3o nos peitorais, delt\u00f3ides e tr\u00edceps.<\/p><h4><span class=\"ez-toc-section\" id=\"Ejercicio_1_Press_de_Pecho_en_Multigym\"><\/span><span id=\"Ejercicio_1_Press_de_Pecho_en_Multigym\"><\/span>Exerc\u00edcio 1: Pressionar o peito no Multigym<span class=\"ez-toc-section-end\"><\/span><\/h4><ol><li>Sente-se no banco com as costas encostadas ao encosto.<\/li><li>Agarrar nas pegas e empurrar para a frente.<\/li><li>Realizar 4 s\u00e9ries x 10 repeti\u00e7\u00f5es, descansando 1 minuto entre s\u00e9ries.<\/li><\/ol><\/div><\/div><div id=\"col-1353877786\"><div><h4><span class=\"ez-toc-section\" id=\"Ejercicio_2_Jalon_al_Pecho\"><\/span><span id=\"Ejercicio_2_Jalon_al_Pecho\"><\/span>Exerc\u00edcio 2: Lunge de peito<span class=\"ez-toc-section-end\"><\/span><\/h4><ol><li>Utilize o acess\u00f3rio certo para trabalhar os m\u00fasculos do peito.<\/li><li>Realizar 3 s\u00e9ries x 12 repeti\u00e7\u00f5es, descansando 1 minuto entre s\u00e9ries.<\/li><\/ol><h4><span class=\"ez-toc-section\" id=\"Ejercicio_3_Fondos_en_Paralelas\"><\/span><span id=\"Ejercicio_3_Fondos_en_Paralelas\"><\/span>Exerc\u00edcio 3: Levantamentos na parede paralela<span class=\"ez-toc-section-end\"><\/span><\/h4><ol><li>Coloque-se entre as barras paralelas e apoie as m\u00e3os sobre elas.<\/li><li>Baixe o corpo dobrando os cotovelos e volte \u00e0 posi\u00e7\u00e3o inicial.<\/li><li>Realizar 3 s\u00e9ries x 15 repeti\u00e7\u00f5es, descansando 1 minuto entre s\u00e9ries.<\/li><\/ol><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b872631 p-0 e-grid e-con-boxed e-con e-parent\" data-id=\"b872631\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5d4e3d1 block-text elementor-widget elementor-widget-text-editor\" data-id=\"5d4e3d1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2><span class=\"ez-toc-section\" id=\"Dia_2_Espalda_Biceps_y_Abdominales\"><\/span>Dia 2: Costas, b\u00edceps e abdominais<span class=\"ez-toc-section-end\"><\/span><\/h2><p>Objetivo: Desenvolver for\u00e7a e defini\u00e7\u00e3o nas costas, b\u00edceps e abdominais.<\/p><h4><span class=\"ez-toc-section\" id=\"Ejercicio_1_Pull-Down_al_Pecho_en_Multigym\"><\/span><span id=\"Ejercicio_1_Pull-Down_al_Pecho_en_Multigym\"><\/span>Exerc\u00edcio 1: Puxar o peito no Multigin\u00e1sio<span class=\"ez-toc-section-end\"><\/span><\/h4><ol><li>Ajustar o equipamento para trabalhar as costas.<\/li><li>Realize descidas at\u00e9 ao peito, mantendo uma boa forma.<\/li><li>Realizar 4 s\u00e9ries x 10 repeti\u00e7\u00f5es, descansando 1 minuto entre s\u00e9ries.<\/li><\/ol><h4><span class=\"ez-toc-section\" id=\"Ejercicio_2_Curl_de_Biceps_en_Multigym\"><\/span>Exerc\u00edcio 2: Flex\u00e3o de b\u00edceps no Multigin\u00e1sio<span class=\"ez-toc-section-end\"><\/span><\/h4><ol><li>Ajustar o equipamento para trabalhar os b\u00edceps.<\/li><li>Realize flex\u00f5es de b\u00edceps, mantendo os cotovelos est\u00e1veis.<\/li><li>Realizar 3 s\u00e9ries x 12 repeti\u00e7\u00f5es, descansando 1 minuto entre s\u00e9ries.<\/li><\/ol><h4><span class=\"ez-toc-section\" id=\"Ejercicio_3_Remo_en_Multigym\"><\/span><span id=\"Ejercicio_3_Remo_en_Multigym\"><\/span>Exerc\u00edcio 3: Remo no Multigin\u00e1sio<span class=\"ez-toc-section-end\"><\/span><\/h4><ol><li>Ajustar o equipamento para trabalhar as costas.<\/li><li>Efetuar a remada, mantendo uma boa postura.<\/li><li>Realizar 4 s\u00e9ries x 10 repeti\u00e7\u00f5es, descansando 1 minuto entre s\u00e9ries.<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1cfbbc6 e-con-full e-flex e-con e-child\" data-id=\"1cfbbc6\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5c8ba1a9 p-0 e-flex e-con-boxed e-con e-parent\" data-id=\"5c8ba1a9\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-62c2810c e-con-full p-0 e-flex e-con e-child\" data-id=\"62c2810c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-68736955 block-text elementor-widget elementor-widget-text-editor\" data-id=\"68736955\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2><span class=\"ez-toc-section\" id=\"Beneficios_del_Multigym_500\"><\/span>Vantagens da Multigym 500<span class=\"ez-toc-section-end\"><\/span><\/h2><ol><li>Versatilidade O Multigym 500 permite realizar uma ampla gama de exerc\u00edcios em uma \u00fanica m\u00e1quina, tornando-o ideal para treinos de todo o corpo em casa.<\/li><li>Economia de espa\u00e7o: Seu design compacto e multifuncional o torna perfeito para resid\u00eancias com espa\u00e7o limitado, eliminando a necessidade de v\u00e1rias pe\u00e7as de equipamento.<\/li><li>Personaliza\u00e7\u00e3o do Treino Com ajustes de peso facilmente modific\u00e1veis, o Multigym 500 adapta-se a qualquer n\u00edvel de condicionamento f\u00edsico, permitindo uma progress\u00e3o e personaliza\u00e7\u00e3o do treino.<\/li><\/ol><h3><span class=\"ez-toc-section\" id=\"Incorporando_Pesas_de_15_kg_en_tu_Rutina\"><\/span><span id=\"Incorporando_Pesas_de_15_kg_en_tu_Rutina\"><\/span>Incorporar pesos de 1,5 kg na sua rotina<span class=\"ez-toc-section-end\"><\/span><\/h3><p>Os pesos de 1,5 kg s\u00e3o excelentes para aumentar a resist\u00eancia nos exerc\u00edcios de bra\u00e7os e pernas, acrescentando um desafio extra \u00e0 sua rotina e promovendo uma maior tonifica\u00e7\u00e3o muscular.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5d34907 elementor-widget elementor-widget-video\" data-id=\"5d34907\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=9ucdEMO48MI&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>\u00bfEst\u00e1s buscando una manera eficiente y efectiva de hacer ejercicio? El\u00a0Multigym 500\u00a0es tu soluci\u00f3n todo en uno para\u00a0alcanzar tus objetivos de fitness. Este\u00a0equipo de gimnasio\u00a0en casa te permite realizar una amplia gama de ejercicios, trabajando diferentes grupos musculares para un entrenamiento completo. Adem\u00e1s, al incorporar\u00a0pesas de 1.5 kg\u00a0en tu rutina, puedes aumentar la intensidad y variedad de tus ejercicios. Aqu\u00ed te proporcionamos una\u00a0gu\u00eda detallada de ejercicios para el Multigym 500\u00a0y los beneficios que ofrece, asegurando que saques el m\u00e1ximo provecho [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":19732,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[2734],"tags":[],"class_list":["post-19731","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Multigym 500: Gu\u00eda de Ejercicios y Beneficios - Behumax<\/title>\n<meta name=\"description\" content=\"\u00bfEst\u00e1s buscando una manera efectiva de hacer ejercicio? El Multigym 500 es tu soluci\u00f3n todo en uno para alcanzar tus objetivos de fitness.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/behumax.com\/pt\/multigym-500-guia-de-ejercicios-y-beneficios\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Multigym 500: Gu\u00eda de Ejercicios y Beneficios - Behumax\" \/>\n<meta property=\"og:description\" content=\"\u00bfEst\u00e1s buscando una manera efectiva de hacer ejercicio? 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