{"id":39834,"date":"2025-04-09T13:52:02","date_gmt":"2025-04-09T11:52:02","guid":{"rendered":"https:\/\/behumax.com\/?p=39834"},"modified":"2026-02-09T10:43:15","modified_gmt":"2026-02-09T09:43:15","slug":"rutina-de-ejercicios-para-bicicleta-eliptica","status":"publish","type":"post","link":"https:\/\/behumax.com\/pt\/rutina-de-ejercicios-para-bicicleta-eliptica\/","title":{"rendered":"Rotina de exerc\u00edcios para a m\u00e1quina el\u00edptica"},"content":{"rendered":"\n\n\t<section class=\"section\" id=\"section_1372702570\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n\t\n  \n    <div class=\"row  equalize-box large-columns-3 medium-columns- small-columns-2 row-small slider row-slider slider-nav-reveal slider-nav-push\"  data-flickity-options='{&quot;imagesLoaded&quot;: true, &quot;groupCells&quot;: &quot;100%&quot;, &quot;dragThreshold&quot; : 5, &quot;cellAlign&quot;: &quot;left&quot;,&quot;wrapAround&quot;: true,&quot;prevNextButtons&quot;: true,&quot;percentPosition&quot;: true,&quot;pageDots&quot;: false, &quot;rightToLeft&quot;: false, &quot;autoPlay&quot; : false}' >\n\n  \n\t     <div class=\"product-small col has-hover product type-product post-29481 status-publish first instock product_cat-bicicletas-elipticas has-post-thumbnail taxable shipping-taxable purchasable product-type-simple wooct-active wooct-ended\">\n\t<div class=\"col-inner\">\n\t\n<div class=\"badge-container absolute left top z-1\">\n\n<\/div>\n\t<div class=\"product-small box \">\n\t\t<div class=\"box-image\">\n\t\t\t<div class=\"image-fade_in_back\">\n\t\t\t\t<a href=\"https:\/\/behumax.com\/pt\/producto\/elliptical-ascend-1800\/\">\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Imagen_Producto_YK_TC1902TP_Elliptical_Ascend_1800_3_1200x1200-1-300x300.jpg\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail\" alt=\"Elliptical Ascend 1800\" srcset=\"https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Imagen_Producto_YK_TC1902TP_Elliptical_Ascend_1800_3_1200x1200-1-300x300.jpg 300w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Imagen_Producto_YK_TC1902TP_Elliptical_Ascend_1800_3_1200x1200-1-100x100.jpg 100w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Imagen_Producto_YK_TC1902TP_Elliptical_Ascend_1800_3_1200x1200-1-600x600.jpg 600w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Imagen_Producto_YK_TC1902TP_Elliptical_Ascend_1800_3_1200x1200-1-1024x1024.jpg 1024w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Imagen_Producto_YK_TC1902TP_Elliptical_Ascend_1800_3_1200x1200-1-150x150.jpg 150w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Imagen_Producto_YK_TC1902TP_Elliptical_Ascend_1800_3_1200x1200-1-768x768.jpg 768w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Imagen_Producto_YK_TC1902TP_Elliptical_Ascend_1800_3_1200x1200-1-60x60.jpg 60w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Imagen_Producto_YK_TC1902TP_Elliptical_Ascend_1800_3_1200x1200-1-90x90.jpg 90w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Imagen_Producto_YK_TC1902TP_Elliptical_Ascend_1800_3_1200x1200-1.jpg 1200w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Elliptical-Ascend-1800-1-300x300.jpg\" class=\"show-on-hover absolute fill hide-for-small back-image\" alt=\"Elliptical Ascend 1800 bicicleta eliptica Behumax\" aria-hidden=\"true\" srcset=\"https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Elliptical-Ascend-1800-1-300x300.jpg 300w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Elliptical-Ascend-1800-1-100x100.jpg 100w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Elliptical-Ascend-1800-1-600x600.jpg 600w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Elliptical-Ascend-1800-1-1024x1024.jpg 1024w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Elliptical-Ascend-1800-1-150x150.jpg 150w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Elliptical-Ascend-1800-1-768x768.jpg 768w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Elliptical-Ascend-1800-1-60x60.jpg 60w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Elliptical-Ascend-1800-1-90x90.jpg 90w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Elliptical-Ascend-1800-1.jpg 1200w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t<div class=\"image-tools is-small top right show-on-hover\">\n\t\t\t\t\t\t\t<\/div>\n\t\t\t<div class=\"image-tools is-small hide-for-small bottom left show-on-hover\">\n\t\t\t\t\t\t\t<\/div>\n\t\t\t<div class=\"image-tools grid-tools text-center hide-for-small bottom hover-slide-in show-on-hover\">\n\t\t\t\t<a href=\"\/pt\/wp-json\/wp\/v2\/posts\/39834?add-to-cart=29481\" aria-describedby=\"woocommerce_loop_add_to_cart_link_describedby_29481\" data-quantity=\"1\" class=\"add-to-cart-grid no-padding is-transparent product_type_simple add_to_cart_button ajax_add_to_cart\" data-product_id=\"29481\" data-product_sku=\"8435585514215\" aria-label=\"Adiciona ao carrinho: &ldquo;Elliptical Ascend 1800&rdquo;\" rel=\"nofollow\" data-success_message=\"&ldquo;Elliptical Ascend 1800&rdquo; foi adicionado ao seu carrinho\" role=\"button\"><div class=\"cart-icon tooltip is-small\" title=\"Adicionar\"><strong>+<\/strong><\/div><\/a>\t<span id=\"woocommerce_loop_add_to_cart_link_describedby_29481\" class=\"screen-reader-text\">\n\t\t\t<\/span>\n<a href=\"#quick-view\" class=\"quick-view\" role=\"button\" data-prod=\"29481\" aria-haspopup=\"dialog\" aria-expanded=\"false\" data-flatsome-role-button>Quick View<\/a>\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\t<div class=\"box-text box-text-products\">\n\t\t\t<div class=\"br_alabel br_alabel_label br_alabel_type_text br_alabel_template_type_css br_alabel_left berocket_alabel_id_63648 \" style=\"\"><span  style=\"\"><b>SEMIPROFESIONAL<\/b><\/span><\/div><div class=\"title-wrapper\">\t\t<p class=\"category uppercase is-smaller no-text-overflow product-cat op-8\">\n\t\t\tBicicletas El\u00edpticas\t\t<\/p>\n\t<p class=\"name product-title woocommerce-loop-product__title\"><a href=\"https:\/\/behumax.com\/pt\/producto\/elliptical-ascend-1800\/\" class=\"woocommerce-LoopProduct-link woocommerce-loop-product__link\">Elliptical Ascend 1800<\/a><\/p><\/div><div class=\"price-wrapper\">\n\t<span class=\"price\"><span class=\"woocommerce-Price-amount amount\"><bdi>599,00<span class=\"woocommerce-Price-currencySymbol\">&euro;<\/span><\/bdi><\/span><\/span>\n<\/div>\t\t<\/div>\n\t<\/div>\n\t\t\t\t<input type=\"hidden\" class=\"pmwProductId\" data-id=\"29481\">\n\t\t\t\t\t<script>\n\t\t\t(window.pmwDataLayer = window.pmwDataLayer || {}).products                = window.pmwDataLayer.products || {};\n\t\t\twindow.pmwDataLayer.products[29481] = {\"id\":\"29481\",\"sku\":\"8435585514215\",\"price\":599,\"brand\":\"\",\"quantity\":1,\"dyn_r_ids\":{\"post_id\":\"29481\",\"sku\":\"8435585514215\",\"gpf\":\"woocommerce_gpf_29481\",\"gla\":\"gla_29481\"},\"is_variable\":false,\"type\":\"simple\",\"name\":\"Elliptical Ascend 1800\",\"category\":[\"Bicicletas El\u00edpticas\"],\"is_variation\":false};\n\t\t\t\t\twindow.pmw_product_position = window.pmw_product_position || 1;\n\t\twindow.pmwDataLayer.products[29481]['position'] = window.pmw_product_position++;\n\t\t\t\t<\/script>\n\t\t\t<\/div>\n<\/div><div class=\"product-small col has-hover product type-product post-29418 status-publish instock product_cat-bicicletas-elipticas has-post-thumbnail taxable shipping-taxable purchasable product-type-simple wooct-active wooct-ended\">\n\t<div class=\"col-inner\">\n\t\n<div class=\"badge-container absolute left top z-1\">\n\n<\/div>\n\t<div class=\"product-small box \">\n\t\t<div class=\"box-image\">\n\t\t\t<div class=\"image-fade_in_back\">\n\t\t\t\t<a href=\"https:\/\/behumax.com\/pt\/producto\/elliptical-summit-1400\/\">\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Imagen_Producto_YK_BK8748HP_Elliptical_Summit_1400_2_1200x1200-300x300.jpg\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail\" alt=\"Elliptical Summit 1400\" srcset=\"https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Imagen_Producto_YK_BK8748HP_Elliptical_Summit_1400_2_1200x1200-300x300.jpg 300w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Imagen_Producto_YK_BK8748HP_Elliptical_Summit_1400_2_1200x1200-100x100.jpg 100w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Imagen_Producto_YK_BK8748HP_Elliptical_Summit_1400_2_1200x1200-600x600.jpg 600w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Imagen_Producto_YK_BK8748HP_Elliptical_Summit_1400_2_1200x1200-1024x1024.jpg 1024w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Imagen_Producto_YK_BK8748HP_Elliptical_Summit_1400_2_1200x1200-150x150.jpg 150w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Imagen_Producto_YK_BK8748HP_Elliptical_Summit_1400_2_1200x1200-768x768.jpg 768w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Imagen_Producto_YK_BK8748HP_Elliptical_Summit_1400_2_1200x1200-60x60.jpg 60w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Imagen_Producto_YK_BK8748HP_Elliptical_Summit_1400_2_1200x1200-90x90.jpg 90w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Imagen_Producto_YK_BK8748HP_Elliptical_Summit_1400_2_1200x1200.jpg 1200w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Elliptical-Summit-1400-1-300x300.jpg\" class=\"show-on-hover absolute fill hide-for-small back-image\" alt=\"Elliptical Summit 1400 bicicleta est\u00e1tica\" aria-hidden=\"true\" srcset=\"https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Elliptical-Summit-1400-1-300x300.jpg 300w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Elliptical-Summit-1400-1-100x100.jpg 100w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Elliptical-Summit-1400-1-600x600.jpg 600w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Elliptical-Summit-1400-1-1024x1024.jpg 1024w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Elliptical-Summit-1400-1-150x150.jpg 150w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Elliptical-Summit-1400-1-768x768.jpg 768w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Elliptical-Summit-1400-1-60x60.jpg 60w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Elliptical-Summit-1400-1-90x90.jpg 90w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Elliptical-Summit-1400-1.jpg 1200w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t<div class=\"image-tools is-small top right show-on-hover\">\n\t\t\t\t\t\t\t<\/div>\n\t\t\t<div class=\"image-tools is-small hide-for-small bottom left show-on-hover\">\n\t\t\t\t\t\t\t<\/div>\n\t\t\t<div class=\"image-tools grid-tools text-center hide-for-small bottom hover-slide-in show-on-hover\">\n\t\t\t\t<a href=\"\/pt\/wp-json\/wp\/v2\/posts\/39834?add-to-cart=29418\" aria-describedby=\"woocommerce_loop_add_to_cart_link_describedby_29418\" data-quantity=\"1\" class=\"add-to-cart-grid no-padding is-transparent product_type_simple add_to_cart_button ajax_add_to_cart\" data-product_id=\"29418\" data-product_sku=\"8435585514208\" aria-label=\"Adiciona ao carrinho: &ldquo;Elliptical Summit 1400&rdquo;\" rel=\"nofollow\" data-success_message=\"&ldquo;Elliptical Summit 1400&rdquo; foi adicionado ao seu carrinho\" role=\"button\"><div class=\"cart-icon tooltip is-small\" title=\"Adicionar\"><strong>+<\/strong><\/div><\/a>\t<span id=\"woocommerce_loop_add_to_cart_link_describedby_29418\" class=\"screen-reader-text\">\n\t\t\t<\/span>\n<a href=\"#quick-view\" class=\"quick-view\" role=\"button\" data-prod=\"29418\" aria-haspopup=\"dialog\" aria-expanded=\"false\" data-flatsome-role-button>Quick View<\/a>\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\t<div class=\"box-text box-text-products\">\n\t\t\t<div class=\"br_alabel br_alabel_label br_alabel_type_text br_alabel_template_type_css br_alabel_left berocket_alabel_id_63644 \" style=\"\"><span  style=\"\"><b>HOME GYM<\/b><\/span><\/div><div class=\"title-wrapper\">\t\t<p class=\"category uppercase is-smaller no-text-overflow product-cat op-8\">\n\t\t\tBicicletas El\u00edpticas\t\t<\/p>\n\t<p class=\"name product-title woocommerce-loop-product__title\"><a href=\"https:\/\/behumax.com\/pt\/producto\/elliptical-summit-1400\/\" class=\"woocommerce-LoopProduct-link woocommerce-loop-product__link\">Elliptical Summit 1400<\/a><\/p><\/div><div class=\"price-wrapper\"><div class=\"star-rating star-rating--inline\" role=\"img\" aria-label=\"Avalia\u00e7\u00e3o 5 de 5\"><span style=\"width:100%\">Avalia\u00e7\u00e3o <strong class=\"rating\">5<\/strong> de 5<\/span><\/div>\n\t<span class=\"price\"><span class=\"woocommerce-Price-amount amount\"><bdi>329,00<span class=\"woocommerce-Price-currencySymbol\">&euro;<\/span><\/bdi><\/span><\/span>\n<\/div>\t\t<\/div>\n\t<\/div>\n\t\t\t\t<input type=\"hidden\" class=\"pmwProductId\" data-id=\"29418\">\n\t\t\t\t\t<script>\n\t\t\t(window.pmwDataLayer = window.pmwDataLayer || {}).products                = window.pmwDataLayer.products || {};\n\t\t\twindow.pmwDataLayer.products[29418] = {\"id\":\"29418\",\"sku\":\"8435585514208\",\"price\":329,\"brand\":\"\",\"quantity\":1,\"dyn_r_ids\":{\"post_id\":\"29418\",\"sku\":\"8435585514208\",\"gpf\":\"woocommerce_gpf_29418\",\"gla\":\"gla_29418\"},\"is_variable\":false,\"type\":\"simple\",\"name\":\"Elliptical Summit 1400\",\"category\":[\"Bicicletas El\u00edpticas\"],\"is_variation\":false};\n\t\t\t\t\twindow.pmw_product_position = window.pmw_product_position || 1;\n\t\twindow.pmwDataLayer.products[29418]['position'] = window.pmw_product_position++;\n\t\t\t\t<\/script>\n\t\t\t<\/div>\n<\/div><div class=\"product-small col has-hover product type-product post-29424 status-publish instock product_cat-bicicletas-elipticas has-post-thumbnail taxable shipping-taxable purchasable product-type-simple wooct-active wooct-ended\">\n\t<div class=\"col-inner\">\n\t\n<div class=\"badge-container absolute left top z-1\">\n\n<\/div>\n\t<div class=\"product-small box \">\n\t\t<div class=\"box-image\">\n\t\t\t<div class=\"image-fade_in_back\">\n\t\t\t\t<a href=\"https:\/\/behumax.com\/pt\/producto\/elliptical-elevate-1000\/\">\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Imagen_Producto_YK_TC2401_Elliptical_Elevate_1000_1_1200x1200-1-300x300.jpg\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail\" alt=\"Elliptical Elevate 1000\" srcset=\"https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Imagen_Producto_YK_TC2401_Elliptical_Elevate_1000_1_1200x1200-1-300x300.jpg 300w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Imagen_Producto_YK_TC2401_Elliptical_Elevate_1000_1_1200x1200-1-100x100.jpg 100w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Imagen_Producto_YK_TC2401_Elliptical_Elevate_1000_1_1200x1200-1-600x600.jpg 600w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Imagen_Producto_YK_TC2401_Elliptical_Elevate_1000_1_1200x1200-1-1024x1024.jpg 1024w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Imagen_Producto_YK_TC2401_Elliptical_Elevate_1000_1_1200x1200-1-150x150.jpg 150w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Imagen_Producto_YK_TC2401_Elliptical_Elevate_1000_1_1200x1200-1-768x768.jpg 768w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Imagen_Producto_YK_TC2401_Elliptical_Elevate_1000_1_1200x1200-1-60x60.jpg 60w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Imagen_Producto_YK_TC2401_Elliptical_Elevate_1000_1_1200x1200-1-90x90.jpg 90w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Imagen_Producto_YK_TC2401_Elliptical_Elevate_1000_1_1200x1200-1.jpg 1200w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Elliptical-Elevate-1000-5-300x300.jpg\" class=\"show-on-hover absolute fill hide-for-small back-image\" alt=\"Elliptical Elevate 1000 bicicleta eliptica\" aria-hidden=\"true\" srcset=\"https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Elliptical-Elevate-1000-5-300x300.jpg 300w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Elliptical-Elevate-1000-5-100x100.jpg 100w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Elliptical-Elevate-1000-5-600x600.jpg 600w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Elliptical-Elevate-1000-5-1024x1024.jpg 1024w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Elliptical-Elevate-1000-5-150x150.jpg 150w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Elliptical-Elevate-1000-5-768x768.jpg 768w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Elliptical-Elevate-1000-5-60x60.jpg 60w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Elliptical-Elevate-1000-5-90x90.jpg 90w, https:\/\/behumax.com\/wp-content\/uploads\/2024\/09\/Elliptical-Elevate-1000-5.jpg 1200w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t<div class=\"image-tools is-small top right show-on-hover\">\n\t\t\t\t\t\t\t<\/div>\n\t\t\t<div class=\"image-tools is-small hide-for-small bottom left show-on-hover\">\n\t\t\t\t\t\t\t<\/div>\n\t\t\t<div class=\"image-tools grid-tools text-center hide-for-small bottom hover-slide-in show-on-hover\">\n\t\t\t\t<a href=\"\/pt\/wp-json\/wp\/v2\/posts\/39834?add-to-cart=29424\" aria-describedby=\"woocommerce_loop_add_to_cart_link_describedby_29424\" data-quantity=\"1\" class=\"add-to-cart-grid no-padding is-transparent product_type_simple add_to_cart_button ajax_add_to_cart\" data-product_id=\"29424\" data-product_sku=\"8435585514192\" aria-label=\"Adiciona ao carrinho: &ldquo;Elliptical Elevate 1000&rdquo;\" rel=\"nofollow\" data-success_message=\"&ldquo;Elliptical Elevate 1000&rdquo; foi adicionado ao seu carrinho\" role=\"button\"><div class=\"cart-icon tooltip is-small\" title=\"Adicionar\"><strong>+<\/strong><\/div><\/a>\t<span id=\"woocommerce_loop_add_to_cart_link_describedby_29424\" class=\"screen-reader-text\">\n\t\t\t<\/span>\n<a href=\"#quick-view\" class=\"quick-view\" role=\"button\" data-prod=\"29424\" aria-haspopup=\"dialog\" aria-expanded=\"false\" data-flatsome-role-button>Quick View<\/a>\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\t<div class=\"box-text box-text-products\">\n\t\t\t<div class=\"br_alabel br_alabel_label br_alabel_type_text br_alabel_template_type_css br_alabel_left berocket_alabel_id_63644 \" style=\"\"><span  style=\"\"><b>HOME GYM<\/b><\/span><\/div><div class=\"title-wrapper\">\t\t<p class=\"category uppercase is-smaller no-text-overflow product-cat op-8\">\n\t\t\tBicicletas El\u00edpticas\t\t<\/p>\n\t<p class=\"name product-title woocommerce-loop-product__title\"><a href=\"https:\/\/behumax.com\/pt\/producto\/elliptical-elevate-1000\/\" class=\"woocommerce-LoopProduct-link woocommerce-loop-product__link\">Elliptical Elevate 1000<\/a><\/p><\/div><div class=\"price-wrapper\">\n\t<span class=\"price\"><span class=\"woocommerce-Price-amount amount\"><bdi>279,00<span class=\"woocommerce-Price-currencySymbol\">&euro;<\/span><\/bdi><\/span><\/span>\n<\/div>\t\t<\/div>\n\t<\/div>\n\t\t\t\t<input type=\"hidden\" class=\"pmwProductId\" data-id=\"29424\">\n\t\t\t\t\t<script>\n\t\t\t(window.pmwDataLayer = window.pmwDataLayer || {}).products                = window.pmwDataLayer.products || {};\n\t\t\twindow.pmwDataLayer.products[29424] = {\"id\":\"29424\",\"sku\":\"8435585514192\",\"price\":279,\"brand\":\"\",\"quantity\":1,\"dyn_r_ids\":{\"post_id\":\"29424\",\"sku\":\"8435585514192\",\"gpf\":\"woocommerce_gpf_29424\",\"gla\":\"gla_29424\"},\"is_variable\":false,\"type\":\"simple\",\"name\":\"Elliptical Elevate 1000\",\"category\":[\"Bicicletas El\u00edpticas\"],\"is_variation\":false};\n\t\t\t\t\twindow.pmw_product_position = window.pmw_product_position || 1;\n\t\twindow.pmwDataLayer.products[29424]['position'] = window.pmw_product_position++;\n\t\t\t\t<\/script>\n\t\t\t<\/div>\n<\/div><\/div>\n\n<p data-pm-slice=\"1 1 &#091;&#093;\">La <strong>rutina de ejercicios en <a href=\"https:\/\/behumax.com\/categoria-producto\/fitness-es\/bicicletas-elipticas\/\">bicicleta el\u00edptica<\/a><\/strong>\u00a0es una excelente manera de perder peso, mejorar la resistencia cardiovascular y fortalecer los m\u00fasculos sin impacto en las articulaciones. En esta gu\u00eda, te mostramos una <strong>rutina optimizada para quemar grasa<\/strong> de manera efectiva y segura<\/p>\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_1372702570 {\n  padding-top: 5px;\n  padding-bottom: 5px;\n}\n<\/style>\n\t<\/section>\n\t\n\n\t<section class=\"section\" id=\"section_1007636367\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n<div class=\"row\"  id=\"row-708424005\">\n\n\n\t<div id=\"col-168216807\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h2><strong>Beneficios de Entrenar con Bicicleta El\u00edptica<\/strong><\/h2>\n<p>Entrenar con una <strong>bicicleta el\u00edptica<\/strong> ofrece numerosos beneficios para la salud y la condici\u00f3n f\u00edsica:<\/p>\n<ul>\n<li><strong>Quema de calor\u00edas:<\/strong> Permite eliminar grasa de manera eficiente, ayudando a reducir el porcentaje de grasa corporal.<\/li>\n<li><strong>Bajo impacto:<\/strong> Protege las articulaciones en comparaci\u00f3n con correr o saltar, lo que la hace ideal para personas con problemas en rodillas o tobillos.<\/li>\n<li><strong>Entrenamiento de cuerpo completo<\/strong>: Activa varios grupos musculares a la vez, incluyendo piernas, gl\u00fateos, abdomen y brazos, mejorando la coordinaci\u00f3n y el equilibrio.<\/li>\n<li><strong>Apto para todos los niveles:<\/strong> Se puede ajustar la resistencia y la intensidad seg\u00fan el nivel de cada persona, desde principiantes hasta atletas experimentados.<\/li>\n<li><strong>Mejora la resistencia cardiovascular:<\/strong> Favorece la salud del coraz\u00f3n y los pulmones, aumentando la capacidad aer\u00f3bica y reduciendo el riesgo de enfermedades cardiovasculares.<\/li>\n<\/ul>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1438283447\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_941492374\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:48%;margin:0px 0px 0 0px;\">\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1020\" height=\"589\" src=\"https:\/\/behumax.com\/wp-content\/uploads\/2025\/04\/beneficios-de-entrenar-bicicleta-eliptica.jpg\" class=\"attachment-large size-large\" alt=\"beneficios-de-entrenar-bicicleta-eliptica\" srcset=\"https:\/\/behumax.com\/wp-content\/uploads\/2025\/04\/beneficios-de-entrenar-bicicleta-eliptica.jpg 1024w, https:\/\/behumax.com\/wp-content\/uploads\/2025\/04\/beneficios-de-entrenar-bicicleta-eliptica-600x346.jpg 600w, https:\/\/behumax.com\/wp-content\/uploads\/2025\/04\/beneficios-de-entrenar-bicicleta-eliptica-300x173.jpg 300w, https:\/\/behumax.com\/wp-content\/uploads\/2025\/04\/beneficios-de-entrenar-bicicleta-eliptica-768x443.jpg 768w, https:\/\/behumax.com\/wp-content\/uploads\/2025\/04\/beneficios-de-entrenar-bicicleta-eliptica-104x60.jpg 104w, https:\/\/behumax.com\/wp-content\/uploads\/2025\/04\/beneficios-de-entrenar-bicicleta-eliptica-156x90.jpg 156w\" sizes=\"auto, (max-width: 1020px) 100vw, 1020px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_941492374 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_1007636367 {\n  padding-top: 0px;\n  padding-bottom: 0px;\n}\n<\/style>\n\t<\/section>\n\t\n\n\t<section class=\"section\" id=\"section_2114531070\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n<div class=\"row\"  id=\"row-1299529068\">\n\n\n\t<div id=\"col-928457545\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h2><strong>Calentamiento: Activando el Cuerpo (5-10 minutos)<\/strong><\/h2>\n<p>Para evitar lesiones y preparar el cuerpo, sigue este<strong> calentamiento previo a tu rutina en bicicleta el\u00edptica<\/strong>:<\/p>\n<ul>\n<li><strong>Inicia con pedaleo suave<\/strong> a baja resistencia durante 2-3 minutos.<\/li>\n<li><strong>Aumenta gradualmente la velocidad<\/strong> hasta alcanzar un ritmo moderado.<\/li>\n<li>Mant\u00e9n una <strong>postura erguida y activa<\/strong> el core para mayor estabilidad.<\/li>\n<li>Alterna <strong>pedaleo hacia adelante y hacia atr\u00e1s<\/strong> para activar distintos m\u00fasculos.<\/li>\n<li><strong>Realiza respiraciones profundas<\/strong> para oxigenar los m\u00fasculos.<\/li>\n<\/ul>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_2114531070 {\n  padding-top: 0px;\n  padding-bottom: 0px;\n}\n<\/style>\n\t<\/section>\n\t\n\n\t<section class=\"section\" id=\"section_1701932458\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n<div class=\"row\"  id=\"row-968420264\">\n\n\n\t<div id=\"col-851810678\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h2><strong>Rutina de Ejercicio en Bicicleta El\u00edptica para Quemar Grasa (30-45 minutos)<\/strong><\/h2>\n<p>Este entrenamiento en bicicleta el\u00edptica combina intervalos de alta intensidad con resistencia para maximizar la quema de calor\u00edas y grasa.<\/p>\n<h3><strong>Fase 1: Inicio con ritmo moderado (10 minutos)<\/strong><\/h3>\n<p>Para comenzar la rutina en bicicleta el\u00edptica, estabiliza el ritmo card\u00edaco con estas indicaciones:<\/p>\n<ul>\n<li>Pedalea a un ritmo moderado con<strong> resistencia baja-media<\/strong>.<\/li>\n<li>Mant\u00e9n una postura erguida con el <strong>abdomen contra\u00eddo<\/strong>.<\/li>\n<li><strong>Respira de manera controlada<\/strong> y profunda.<\/li>\n<li>Alterna el <strong>pedaleo hacia adelante y hacia atr\u00e1s<\/strong> para mayor activaci\u00f3n muscular.<\/li>\n<\/ul>\n<h3><strong>Fase 2: Intervalos de Alta Intensidad para una mayor quema de grasa (20 minutos)<\/strong><\/h3>\n<p>El entrenamiento por intervalos en bicicleta el\u00edptica es clave para quemar grasa r\u00e1pidamente:<\/p>\n<ul>\n<li><strong>1 minuto de intensidad alta:<\/strong> Aumenta la resistencia y acelera el ritmo.<\/li>\n<li><strong>1 minuto de recuperaci\u00f3n:<\/strong> Reduce la resistencia y mant\u00e9n un ritmo moderado.<\/li>\n<li><strong>Repite este ciclo durante 20 minutos.<\/strong> Para mayor desaf\u00edo, incrementa los periodos de alta intensidad.<\/li>\n<\/ul>\n<h3><strong>Fase 3: Resistencia prolongada para mayor tonificaci\u00f3n (10 minutos)<\/strong><\/h3>\n<p>Esta fase mejora la resistencia muscular en bicicleta el\u00edptica:<\/p>\n<ul>\n<li>Mant\u00e9n una resistencia <strong>media-alta<\/strong> sin llegar a la fatiga extrema.<\/li>\n<li>Pedalea con ritmo estable y controlado.<\/li>\n<li>Respira profundamente para maximizar el ox\u00edgeno en los m\u00fasculos.<\/li>\n<li>Activa el abdomen para una mayor estabilidad.<\/li>\n<\/ul>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-629654546\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1472356199\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:61%;margin:0px 0px 0 0px;\">\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1020\" height=\"589\" src=\"https:\/\/behumax.com\/wp-content\/uploads\/2025\/04\/rutina-con-eliptica-para-quemar-grasa.jpg\" class=\"attachment-large size-large\" alt=\"\" srcset=\"https:\/\/behumax.com\/wp-content\/uploads\/2025\/04\/rutina-con-eliptica-para-quemar-grasa.jpg 1024w, https:\/\/behumax.com\/wp-content\/uploads\/2025\/04\/rutina-con-eliptica-para-quemar-grasa-600x346.jpg 600w, https:\/\/behumax.com\/wp-content\/uploads\/2025\/04\/rutina-con-eliptica-para-quemar-grasa-300x173.jpg 300w, https:\/\/behumax.com\/wp-content\/uploads\/2025\/04\/rutina-con-eliptica-para-quemar-grasa-768x443.jpg 768w, https:\/\/behumax.com\/wp-content\/uploads\/2025\/04\/rutina-con-eliptica-para-quemar-grasa-104x60.jpg 104w, https:\/\/behumax.com\/wp-content\/uploads\/2025\/04\/rutina-con-eliptica-para-quemar-grasa-156x90.jpg 156w\" sizes=\"auto, (max-width: 1020px) 100vw, 1020px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1472356199 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_1701932458 {\n  padding-top: 0px;\n  padding-bottom: 0px;\n}\n<\/style>\n\t<\/section>\n\t\n\n\t<section class=\"section\" id=\"section_1317965362\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n<div class=\"row\"  id=\"row-194847022\">\n\n\n\t<div id=\"col-1882092711\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h2 data-pm-slice=\"1 1 &#091;&#093;\"><strong>Enfriamiento y estiramientos: Clave para evitar lesiones<\/strong><\/h2>\n<p>Despu\u00e9s de completar tu rutina de bicicleta el\u00edptica, baja la intensidad progresivamente:<\/p>\n<ul>\n<li>Pedalea a baja resistencia durante 5-10 minutos.<\/li>\n<li>Realiza estiramientos de piernas, espalda y brazos.<\/li>\n<li>Moviliza tobillos, rodillas y caderas para evitar tensiones.<\/li>\n<li>Respira profundamente y relaja el cuerpo.<\/li>\n<\/ul>\n<h2><strong>Consejos para optimizar tu rutina en bicicleta el\u00edptica<\/strong><\/h2>\n<p data-pm-slice=\"1 3 &#091;&#093;\">Para mejorar tu rendimiento en la <strong>rutina de ejercicios en bicicleta el\u00edptica<\/strong>, sigue estas recomendaciones:<\/p>\n<ul data-spread=\"false\">\n<li>\n<p><strong>Ajusta la resistencia y duraci\u00f3n<\/strong> para desafiar al cuerpo constantemente.<\/p>\n<\/li>\n<li>\n<p><strong>Combina el ejercicio con una alimentaci\u00f3n equilibrada<\/strong> para potenciar la quema de grasa.<\/p>\n<\/li>\n<li>\n<p><strong>Entrena entre 3 y 5 veces por semana<\/strong> para ver resultados visibles.<\/p>\n<\/li>\n<li>\n<p><strong>Mantente hidratado<\/strong> antes, durante y despu\u00e9s del ejercicio.<\/p>\n<\/li>\n<li>\n<p><strong>Usa los brazos m\u00f3viles<\/strong> para trabajar el tren superior de manera efectiva.<\/p>\n<\/li>\n<\/ul>\n<h3 class=\"\" data-start=\"66\" data-end=\"107\"><strong>Nuestras recomendaciones de el\u00edpticas<\/strong><\/h3>\n<p class=\"\" data-start=\"109\" data-end=\"372\">Si buscas mejorar tu entrenamiento en casa, te presentamos tres de nuestras mejores el\u00edpticas: <strong data-start=\"204\" data-end=\"230\">Elliptical Ascend 1800<\/strong>, <strong data-start=\"232\" data-end=\"258\">Elliptical Summit 1400<\/strong> y <strong data-start=\"261\" data-end=\"286\">Elliptical Summit 100<\/strong>. Cada modelo tiene caracter\u00edsticas \u00fanicas para adaptarse a tus necesidades y espacio.<\/p>\n<h3 data-start=\"374\" data-end=\"405\"><a href=\"https:\/\/behumax.com\/producto\/elliptical-ascend-1800\/\"><strong data-start=\"379\" data-end=\"405\">Elliptical Ascend 1800<\/strong><\/a><\/h3>\n<p class=\"\" data-start=\"406\" data-end=\"680\">Ideal para quienes desean un entrenamiento avanzado. Su <strong data-start=\"462\" data-end=\"503\">sistema de freno magn\u00e9tico motorizado<\/strong> y la <strong data-start=\"509\" data-end=\"542\">longitud de zancada de 400 mm<\/strong> aseguran un ejercicio fluido y efectivo. Adem\u00e1s, cuenta con <strong data-start=\"603\" data-end=\"625\">inclinaci\u00f3n manual<\/strong> y una <strong data-start=\"632\" data-end=\"657\">pantalla LCD avanzada<\/strong> para un control total.<\/p>\n<h3 data-start=\"753\" data-end=\"784\"><a href=\"https:\/\/behumax.com\/producto\/elliptical-summit-1400\/\"><strong data-start=\"758\" data-end=\"784\">Elliptical Summit 1400<\/strong><\/a><\/h3>\n<p class=\"\" data-start=\"785\" data-end=\"1036\">Perfecta si buscas una opci\u00f3n compacta pero potente. Su <strong data-start=\"841\" data-end=\"871\">sistema de freno magn\u00e9tico<\/strong> y la <strong data-start=\"877\" data-end=\"904\">pantalla multifuncional<\/strong> ofrecen una experiencia de entrenamiento eficiente. Con una <strong data-start=\"965\" data-end=\"998\">longitud de zancada de 356 mm<\/strong>, es ideal para espacios m\u00e1s peque\u00f1os.<\/p>\n<h3 data-start=\"1109\" data-end=\"1139\"><a href=\"https:\/\/behumax.com\/producto\/elliptical-elevate-1000\/\"><strong data-start=\"1114\" data-end=\"1139\">Elliptical Summit 1000<\/strong><\/a><\/h3>\n<p class=\"\" data-start=\"1140\" data-end=\"1395\">Si prefieres algo m\u00e1s sencillo pero funcional, la <strong data-start=\"1190\" data-end=\"1204\">Summit 1000<\/strong> es la opci\u00f3n econ\u00f3mica perfecta. Con un <strong data-start=\"1245\" data-end=\"1275\">sistema de freno magn\u00e9tico<\/strong> y una <strong data-start=\"1282\" data-end=\"1315\">longitud de zancada de 340 mm<\/strong>, es ideal para quienes buscan lo b\u00e1sico con una <strong data-start=\"1364\" data-end=\"1394\">capacidad m\u00e1xima de 130 kg<\/strong>.<\/p>\n<h2><strong>Conclusi\u00f3n<\/strong><\/h2>\n<p>Una<strong> rutina de ejercicios en bicicleta el\u00edptica bien estructurada<\/strong> es ideal para <strong>quemar grasa, mejorar la resistencia y fortalecer el cuerpo<\/strong>. Siguiendo esta gu\u00eda, optimizar\u00e1s tu entrenamiento y alcanzar\u00e1s tus objetivos de manera segura y efectiva. Empieza hoy mismo tu rutina en bicicleta el\u00edptica y transforma tu condici\u00f3n f\u00edsica con<strong> <a href=\"https:\/\/behumax.com\/\">Behumax<\/a><\/strong>.<\/p>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_1317965362 {\n  padding-top: 0px;\n  padding-bottom: 0px;\n}\n<\/style>\n\t<\/section>\n\t\n\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":40589,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1677,221],"tags":[],"class_list":["post-39834","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bicicletas-elipticas","category-blog-es"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Rutina de ejercicios para bicicleta el\u00edptica: quema grasa y tonifica<\/title>\n<meta name=\"description\" content=\"Sigue esta rutina de ejercicios para bicicleta el\u00edptica y mejora tu forma f\u00edsica. Quema grasa, tonifica m\u00fasculos y aumenta tu resistencia con pasos f\u00e1ciles.\" \/>\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\/rutina-de-ejercicios-para-bicicleta-eliptica\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Rutina de ejercicios para bicicleta el\u00edptica: quema grasa y tonifica\" \/>\n<meta property=\"og:description\" content=\"Sigue esta rutina de ejercicios para bicicleta el\u00edptica y mejora tu forma f\u00edsica. 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