{"id":478,"date":"2017-11-13T15:20:49","date_gmt":"2017-11-13T15:20:49","guid":{"rendered":"http:\/\/tutudaju.com\/?p=478"},"modified":"2017-11-13T15:27:05","modified_gmt":"2017-11-13T15:27:05","slug":"aumentar-a-flexibilidade-no-ballet","status":"publish","type":"post","link":"https:\/\/tutudaju.com\/aumentar-a-flexibilidade-no-ballet\/","title":{"rendered":"16 Exerc\u00edcios para aumentar a flexibilidade no ballet"},"content":{"rendered":"<p>Ol\u00e1 bailarinos e bailarinas!!!<\/p>\n<p>O post de hoje \u00e9 sugest\u00e3o de uma seguidora!!! E vai ser sobre como aumentar a sua flexibilidade no ballet!<\/p>\n<p>Vou mostrar 16 exerc\u00edcios para vcs fazerem.<\/p>\n<p>Antes de tudo, quero refor\u00e7ar que algumas pessoas j\u00e1 tem uma facilidade natural a serem mais flex\u00edveis, mas a flexibilidade n\u00e3o se ganha de um dia para o outro. Como tudo no ballet, vai requerer muito treino. \u00c9 um esfor\u00e7o di\u00e1rio, de cada dia ir tentando fazer um pouco mais. \u00c9 uma combina\u00e7\u00e3o de respeitar o limite de at\u00e9 onde o seu corpo pode ir com ir tentando cada dia abrir um pouco mais do que vc conseguia.<\/p>\n<p>Outra coisa \u00e9 que para ganhar a flexibilidade, al\u00e9m da const\u00e2ncia, \u00e9 fazer os exerc\u00edcios de maneira correta, trabalhando cada m\u00fasculo corretamente. Dessa forma o seu corpo vai acostumando, e vc vai conseguir fazer mais.<\/p>\n<p>Vou inserir o v\u00eddeo para quem preferir. Mas tamb\u00e9m deixo o texto escrito para quem preferir ler.<\/p>\n<p><iframe loading=\"lazy\" width=\"1080\" height=\"608\" src=\"https:\/\/www.youtube.com\/embed\/8qmYPAsaBck?start=1&#038;feature=oembed\" frameborder=\"0\" gesture=\"media\" allowfullscreen><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>1. <\/strong>Sentar em borboleta e ir \u00e0 frente com os bra\u00e7os em quinta posi\u00e7\u00e3o e ir \u00e0 frente sem curvar a coluna. A inten\u00e7\u00e3o \u00e9 encostar o peito no p\u00e9 e n\u00e3o a cabe\u00e7a. Pense em empurrar os joelhos para baixo, fazendo com que eles encostem no ch\u00e3o.<\/p>\n<p><strong><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-479\" src=\"http:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/Captura-de-Tela-2017-11-13-a\u0300s-12.07.27-1024x715.png\" alt=\"\" width=\"399\" height=\"279\" srcset=\"https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/Captura-de-Tela-2017-11-13-a\u0300s-12.07.27-1024x715.png 1024w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/Captura-de-Tela-2017-11-13-a\u0300s-12.07.27-300x209.png 300w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/Captura-de-Tela-2017-11-13-a\u0300s-12.07.27-768x536.png 768w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/Captura-de-Tela-2017-11-13-a\u0300s-12.07.27-1080x754.png 1080w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/Captura-de-Tela-2017-11-13-a\u0300s-12.07.27.png 1378w\" sizes=\"(max-width: 399px) 100vw, 399px\" \/><\/strong><\/p>\n<p><strong>2.<\/strong> Sentar e recolher uma das pernas, como se fosse um pass\u00e9 no ch\u00e3o. Ir \u00e0 frente com os bra\u00e7os em quinta posi\u00e7\u00e3o.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-480\" src=\"http:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/Captura-de-Tela-2017-11-13-a\u0300s-12.14.04-1024x737.png\" alt=\"\" width=\"394\" height=\"283\" srcset=\"https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/Captura-de-Tela-2017-11-13-a\u0300s-12.14.04-1024x737.png 1024w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/Captura-de-Tela-2017-11-13-a\u0300s-12.14.04-300x216.png 300w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/Captura-de-Tela-2017-11-13-a\u0300s-12.14.04-768x553.png 768w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/Captura-de-Tela-2017-11-13-a\u0300s-12.14.04-1080x777.png 1080w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/Captura-de-Tela-2017-11-13-a\u0300s-12.14.04.png 1720w\" sizes=\"(max-width: 394px) 100vw, 394px\" \/><\/p>\n<p>Se fizer com o p\u00e9 da frente flexionado, vai dificultar e for\u00e7ar mais a flexibilidade.<\/p>\n<p>A ideia \u00e9 encostar o peito no joelho, sem dobr\u00e1-lo e sem curvar a coluna.<\/p>\n<p><strong>3.<\/strong> Em p\u00e9 em primeira posi\u00e7\u00e3o, com os bra\u00e7os em quinta, ir descendo com a inten\u00e7\u00e3o de tocar o ch\u00e3o, tentando n\u00e3o ir muito com o bumbum para tr\u00e1s. Tamb\u00e9m deve ser feito com a inten\u00e7\u00e3o de encostar o peito no joelho, sem dobra-lo.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-481\" src=\"http:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/Captura-de-Tela-2017-11-13-a\u0300s-12.18.46.png\" alt=\"\" width=\"226\" height=\"255\" srcset=\"https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/Captura-de-Tela-2017-11-13-a\u0300s-12.18.46.png 878w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/Captura-de-Tela-2017-11-13-a\u0300s-12.18.46-266x300.png 266w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/Captura-de-Tela-2017-11-13-a\u0300s-12.18.46-768x866.png 768w\" sizes=\"(max-width: 226px) 100vw, 226px\" \/><\/p>\n<p>Esse mesmo exerc\u00edcio tamb\u00e9m pode ser feito deitado.<\/p>\n<p><strong>4.<\/strong> Deitar em sapinho e ir abrindo a segunda.Fazer isso sem curvar a coluna na altura da lombar e sem tirar os ossinhos do quadril do ch\u00e3o. Se conseguir, vire os p\u00e9s <em>en dehors<\/em>.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-486\" src=\"http:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/sapinho-1024x580.jpg\" alt=\"\" width=\"316\" height=\"179\" srcset=\"https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/sapinho-1024x580.jpg 1024w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/sapinho-300x170.jpg 300w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/sapinho-768x435.jpg 768w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/sapinho-1080x612.jpg 1080w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/sapinho.jpg 1764w\" sizes=\"(max-width: 316px) 100vw, 316px\" \/><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-487\" src=\"http:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/sapinho2-949x1024.jpg\" alt=\"\" width=\"225\" height=\"243\" srcset=\"https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/sapinho2-949x1024.jpg 949w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/sapinho2-278x300.jpg 278w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/sapinho2-768x828.jpg 768w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/sapinho2-1080x1165.jpg 1080w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/sapinho2.jpg 1498w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/p>\n<p><strong>5.<\/strong> Deitar de bru\u00e7os com as m\u00e3os bem pr\u00f3ximas aos seios e empurrar o ch\u00e3o. N\u00e3o tirar os ossinhos do quadril do ch\u00e3o e nem fechar os ombros!<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-489\" src=\"http:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/outro-1024x731.jpg\" alt=\"\" width=\"305\" height=\"218\" srcset=\"https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/outro-1024x731.jpg 1024w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/outro-300x214.jpg 300w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/outro-768x548.jpg 768w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/outro-400x284.jpg 400w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/outro-1080x771.jpg 1080w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/outro.jpg 1608w\" sizes=\"(max-width: 305px) 100vw, 305px\" \/><\/p>\n<p><strong>6.<\/strong> Deitar de barriga para cima, com uma das pernas dobrada e puxar a outra com o theraband com o p\u00e9 flexionado. Manter a perna na dire\u00e7\u00e3o do nariz. Ir puxando a perna cada vez mais para vc.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-490\" src=\"http:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio-6-1-1024x739.jpg\" alt=\"\" width=\"316\" height=\"228\" srcset=\"https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio-6-1-1024x739.jpg 1024w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio-6-1-300x217.jpg 300w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio-6-1-768x555.jpg 768w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio-6-1-1080x780.jpg 1080w\" sizes=\"(max-width: 316px) 100vw, 316px\" \/><\/p>\n<p><strong>7.<\/strong> Deitar de lado com as duas pernas esticadas, puxar uma das pernas ao lado com theraband. Conforme for ficando f\u00e1cil, pode pegar o p\u00e9 com a m\u00e3o oposta e fazer a mesma coisa sem o theraband.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-492\" src=\"http:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio-7-1024x393.jpg\" alt=\"\" width=\"461\" height=\"177\" srcset=\"https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio-7-1024x393.jpg 1024w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio-7-300x115.jpg 300w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio-7-768x295.jpg 768w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio-7-1080x415.jpg 1080w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio-7.jpg 1954w\" sizes=\"(max-width: 461px) 100vw, 461px\" \/><\/p>\n<p><strong>8.<\/strong> Deitar de lado com as duas pernas esticadas, puxar uma perna ao lado com a m\u00e3o oposta, virar de frente e emendar um grand \u00e9cart.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-492\" src=\"http:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio-7-1024x393.jpg\" alt=\"\" width=\"305\" height=\"117\" srcset=\"https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio-7-1024x393.jpg 1024w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio-7-300x115.jpg 300w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio-7-768x295.jpg 768w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio-7-1080x415.jpg 1080w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio-7.jpg 1954w\" sizes=\"(max-width: 305px) 100vw, 305px\" \/><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-493\" src=\"http:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio-82-1024x465.jpg\" alt=\"\" width=\"255\" height=\"116\" srcset=\"https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio-82-1024x465.jpg 1024w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio-82-300x136.jpg 300w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio-82-768x349.jpg 768w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio-82-1080x491.jpg 1080w\" sizes=\"(max-width: 255px) 100vw, 255px\" \/> <img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-494\" src=\"http:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio83-1024x880.jpg\" alt=\"\" width=\"238\" height=\"205\" srcset=\"https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio83-1024x880.jpg 1024w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio83-300x258.jpg 300w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio83-768x660.jpg 768w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio83-1080x928.jpg 1080w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio83.jpg 1796w\" sizes=\"(max-width: 238px) 100vw, 238px\" \/><\/p>\n<p><strong>9.<\/strong> Deitar de barriga para cima, abrir as pernas em segunda, segurando os p\u00e9s com as m\u00e3os. Pode ser feito tamb\u00e9m com theraband, caso vc tenha um forte.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-495\" src=\"http:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio9-1024x675.jpg\" alt=\"\" width=\"270\" height=\"178\" srcset=\"https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio9-1024x675.jpg 1024w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio9-300x198.jpg 300w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio9-768x506.jpg 768w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio9-1080x712.jpg 1080w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio9.jpg 1350w\" sizes=\"(max-width: 270px) 100vw, 270px\" \/><\/p>\n<p><strong>10.<\/strong> Deitar de barriga para cima, encostando o bumbum na parede e abrir as pernas em segunda posi\u00e7\u00e3o.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-497\" src=\"http:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio10-1024x371.jpg\" alt=\"\" width=\"472\" height=\"171\" srcset=\"https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio10-1024x371.jpg 1024w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio10-300x109.jpg 300w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio10-768x278.jpg 768w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio10-1080x391.jpg 1080w\" sizes=\"(max-width: 472px) 100vw, 472px\" \/><\/p>\n<p><strong>11.<\/strong> Em p\u00e9, abrir uma segunda posi\u00e7\u00e3o paralela com os p\u00e9s paralelos na dire\u00e7\u00e3o dos ossos do quadril e ir descendo numa abertura na segunda at\u00e9 o ch\u00e3o.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-496\" src=\"http:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio11-908x1024.jpg\" alt=\"\" width=\"264\" height=\"298\" srcset=\"https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio11-908x1024.jpg 908w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio11-266x300.jpg 266w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio11-768x866.jpg 768w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio11-1080x1217.jpg 1080w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio11.jpg 1100w\" sizes=\"(max-width: 264px) 100vw, 264px\" \/><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-499\" src=\"http:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio11.1-976x1024.jpg\" alt=\"\" width=\"280\" height=\"294\" srcset=\"https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio11.1-976x1024.jpg 976w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio11.1-286x300.jpg 286w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio11.1-768x806.jpg 768w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio11.1-1080x1133.jpg 1080w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicio11.1.jpg 1262w\" sizes=\"(max-width: 280px) 100vw, 280px\" \/><\/p>\n<p><strong>12.<\/strong> Ajoelhar em paralelo, puxar a perna de tr\u00e1s com a m\u00e3o oposta, empurrando o bumbum para frente.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-500\" src=\"http:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/12-819x1024.jpg\" alt=\"\" width=\"254\" height=\"318\" srcset=\"https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/12-819x1024.jpg 819w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/12-240x300.jpg 240w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/12-768x960.jpg 768w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/12-1080x1350.jpg 1080w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/12.jpg 1306w\" sizes=\"(max-width: 254px) 100vw, 254px\" \/><\/p>\n<p><strong>13.<\/strong> Sentar no ch\u00e3o, levando uma perna dobrada \u00e0 frente en dehors e esticar a perna de tr\u00e1s. Puxar a perna de tr\u00e1s com a m\u00e3o oposta. Tamb\u00e9m empurrar o bumbum para frente.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-501\" src=\"http:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/13-1024x961.jpg\" alt=\"\" width=\"271\" height=\"254\" srcset=\"https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/13-1024x961.jpg 1024w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/13-300x281.jpg 300w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/13-768x721.jpg 768w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/13-1080x1013.jpg 1080w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/13.jpg 1458w\" sizes=\"(max-width: 271px) 100vw, 271px\" \/><\/p>\n<p><strong>14.<\/strong> Ajoelhar em paralelo, esticando a perna da frente. Tentar encostar o corpo na perna frente com a inten\u00e7\u00e3o de encostar o peito no joelho.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-506\" src=\"http:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/14.1-1024x569.jpg\" alt=\"\" width=\"377\" height=\"209\" srcset=\"https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/14.1-1024x569.jpg 1024w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/14.1-300x167.jpg 300w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/14.1-768x426.jpg 768w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/14.1-1080x600.jpg 1080w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/14.1.jpg 1920w\" sizes=\"(max-width: 377px) 100vw, 377px\" \/><\/p>\n<p><strong>15.<\/strong> Abrir um grand \u00e9cart, ir \u00e0 frente, tentando encostar o peito no joelho. Depois ir atr\u00e1s num cambr\u00e9. Depois pegar a perna de tr\u00e1s com a m\u00e3o oposta. Conforme for ficando mais f\u00e1cil, ir afastando a m\u00e3o em dire\u00e7\u00e3o ao p\u00e9.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-502\" src=\"http:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/15-1024x306.jpg\" alt=\"\" width=\"388\" height=\"116\" srcset=\"https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/15-1024x306.jpg 1024w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/15-300x90.jpg 300w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/15-768x229.jpg 768w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/15-1080x323.jpg 1080w\" sizes=\"(max-width: 388px) 100vw, 388px\" \/><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-503\" src=\"http:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/15.2-1024x463.jpg\" alt=\"\" width=\"387\" height=\"175\" srcset=\"https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/15.2-1024x463.jpg 1024w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/15.2-300x136.jpg 300w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/15.2-768x347.jpg 768w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/15.2-1080x488.jpg 1080w\" sizes=\"(max-width: 387px) 100vw, 387px\" \/><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-504\" src=\"http:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/15.3-1024x515.jpg\" alt=\"\" width=\"384\" height=\"193\" srcset=\"https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/15.3-1024x515.jpg 1024w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/15.3-300x151.jpg 300w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/15.3-768x386.jpg 768w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/15.3-1080x543.jpg 1080w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/15.3-1280x640.jpg 1280w\" sizes=\"(max-width: 384px) 100vw, 384px\" \/><\/p>\n<p><strong>16.<\/strong> Abrir o grand \u00e9cart na parede e ir for\u00e7ando.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-505\" src=\"http:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/16-593x1024.jpg\" alt=\"\" width=\"225\" height=\"388\" srcset=\"https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/16-593x1024.jpg 593w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/16-174x300.jpg 174w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/16-768x1326.jpg 768w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/16.jpg 1046w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/p>\n<p>No post eu estou usando um macaquinho da Petip\u00e1, dispon\u00edvel em: <a href=\"https:\/\/store.tutudaju.com\">https:\/\/store.tutudaju.com<\/a><\/p>\n<p><a href=\"http:\/\/store.tutudaju.com\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-439\" src=\"http:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/tutu-da-ju-store-2.png\" alt=\"\" width=\"155\" height=\"155\" srcset=\"https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/tutu-da-ju-store-2.png 326w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/tutu-da-ju-store-2-150x150.png 150w, https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/tutu-da-ju-store-2-300x300.png 300w\" sizes=\"(max-width: 155px) 100vw, 155px\" \/><\/a><\/p>\n<p>E esses eram os exerc\u00edcios que eu tinha para mostrar para vcs!<\/p>\n<p>Espero que tenham gostado!<\/p>\n<p>Sigam o tutu da Ju em todas as redes sociais!<\/p>\n<p>At\u00e9 o pr\u00f3ximo post!!!<\/p>\n<span class=\"et_bloom_bottom_trigger\"><\/span>","protected":false},"excerpt":{"rendered":"<p>Ol\u00e1 bailarinos e bailarinas!!! O post de hoje \u00e9 sugest\u00e3o de uma seguidora!!! E vai ser sobre como aumentar a sua flexibilidade no ballet! Vou mostrar 16 exerc\u00edcios para vcs fazerem. Antes de tudo, quero refor\u00e7ar que algumas pessoas j\u00e1 tem uma facilidade natural a serem mais flex\u00edveis, mas a flexibilidade n\u00e3o se ganha de [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":508,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[4,5,10,39,36,6,1],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>16 Exerc\u00edcios para aumentar a flexibilidade no ballet - Tutu da Ju<\/title>\n<meta name=\"description\" content=\"Aprenda 16 exerc\u00edcios que v\u00e3o ajudar a aumentar a sua flexibilidade no ballet se feitos com const\u00e2ncia e da forma correta.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/tutudaju.com\/aumentar-a-flexibilidade-no-ballet\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"16 Exerc\u00edcios para aumentar a flexibilidade no ballet - Tutu da Ju\" \/>\n<meta property=\"og:description\" content=\"Aprenda 16 exerc\u00edcios que v\u00e3o ajudar a aumentar a sua flexibilidade no ballet se feitos com const\u00e2ncia e da forma correta.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/tutudaju.com\/aumentar-a-flexibilidade-no-ballet\/\" \/>\n<meta property=\"og:site_name\" content=\"Tutu da Ju\" \/>\n<meta property=\"article:published_time\" content=\"2017-11-13T15:20:49+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-11-13T15:27:05+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/tutudaju.com\/wp-content\/uploads\/2017\/11\/exercicios-de-flexibilidade.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2546\" \/>\n\t<meta property=\"og:image:height\" content=\"1426\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Tutu da Ju\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tutu da Ju\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. tempo de leitura\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/tutudaju.com\/aumentar-a-flexibilidade-no-ballet\/\",\"url\":\"https:\/\/tutudaju.com\/aumentar-a-flexibilidade-no-ballet\/\",\"name\":\"16 Exerc\u00edcios para aumentar a flexibilidade no ballet - 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