{"id":307,"date":"2021-05-06T23:46:19","date_gmt":"2021-05-06T23:46:19","guid":{"rendered":"https:\/\/rafaellund.com.br\/blog\/?p=307"},"modified":"2021-05-06T23:52:17","modified_gmt":"2021-05-06T23:52:17","slug":"descalco-ou-de-tenis-o-guia-completo-sobre-treino-de-forca-e-escolha-do-calcado-ou-nao-%f0%9f%a6%b6","status":"publish","type":"post","link":"https:\/\/rafaellund.com.br\/blog\/descalco-ou-de-tenis-o-guia-completo-sobre-treino-de-forca-e-escolha-do-calcado-ou-nao-%f0%9f%a6%b6\/","title":{"rendered":"Descal\u00e7o ou de T\u00eanis? O Guia Completo sobre Treino de for\u00e7a e escolha do Cal\u00e7ado (ou n\u00e3o \ud83e\uddb6)"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"307\" class=\"elementor elementor-307\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-996af57 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"996af57\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-a6585e6\" data-id=\"a6585e6\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c0aaf22 elementor-widget elementor-widget-text-editor\" data-id=\"c0aaf22\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><em>Traduzido e adaptado de <a href=\"https:\/\/runrepeat.com\/complete-guide-lifting-shoes\">Nicholas Rizzo<\/a><\/em><\/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<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4bf1cd3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4bf1cd3\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-871bb2a\" data-id=\"871bb2a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9eef548 elementor-widget elementor-widget-text-editor\" data-id=\"9eef548\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Hoje em dia, todo mundo sempre usa um par de t\u00eanis ou sapatos, a menos que esteja nadando ou tomando banho. Mas por que isso? N\u00f3s vivemos muito tempo sem usar cal\u00e7ado. Os animais na natureza n\u00e3o usam&#8230; Os sapatos melhoram nossas capacidades f\u00edsicas nos esportes ou eles est\u00e3o nos segurando? E quando se trata de levantamento de peso?<\/p><p>Com todos os sapatos diferentes dispon\u00edveis, o marketing das marcas esportivas e a prega\u00e7\u00e3o dos gurus, fica dif\u00edcil saber se devemos usar ou n\u00e3o e ainda se existe realmente diferen\u00e7a entre os tipos de cal\u00e7ado.<\/p><p>Neste texto, o objetivo \u00e9 tentar esclarecer qual o melhor t\u00eanis para levantar peso e como encontrar o par perfeito para voc\u00ea, seja voc\u00ea apenas um incitante ou esportista buscando melhorar a performance com treino de for\u00e7a ou um atleta amador ou competitivo.<\/p><p>O foco principal ser\u00e1 o agachamento, j\u00e1 que o atual corpo de evid\u00eancias publicadas tem se concentrado quase exclusivamente neste levantamento, mas tamb\u00e9m vou tocar em pesquisas recentes sobre o Levantamento Terra.<\/p><p>O enfoque principal ser\u00e1 sobre como o uso do cal\u00e7ado pode afetar a mec\u00e2nica do movimento, mas pretendo dar algumas orienta\u00e7\u00f5es pr\u00e1ticas no final.<\/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<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3b7f8c6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3b7f8c6\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ad7f6f6\" data-id=\"ad7f6f6\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9104d2c elementor-widget elementor-widget-heading\" data-id=\"9104d2c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\"><b>Resumo<\/b>:<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8f525e7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8f525e7\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5cf420c\" data-id=\"5cf420c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5371008 elementor-widget elementor-widget-text-editor\" data-id=\"5371008\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li>N\u00e3o existe uma solu\u00e7\u00e3o \u201ctamanho \u00fanico para todos\u201d &#8211; a escolha do cal\u00e7ado depende de v\u00e1rios fatores, em especial o CONTEXTO individual;<\/li><li>Treinar Descal\u00e7o \u00e9 um risco \u00e0 seguran\u00e7a, mas pode oferecer alguns benef\u00edcios;<\/li><li>T\u00eanis de corrida s\u00e3o os menos indicados para levantar peso;<\/li><li>T\u00eanis de Levantamento oferece alguns benef\u00edcios;<\/li><li>Independentemente da escolha do cal\u00e7ado, \u00e9 extremamente importante incluir exerc\u00edcios para aumentar a propriocep\u00e7\u00e3o, for\u00e7a, mobilidade e flexibilidade do p\u00e9 e tornozelo;<\/li><\/ul>\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<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c699ada elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c699ada\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-cf143dd\" data-id=\"cf143dd\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-36fedbe elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"36fedbe\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\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<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2eea568 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2eea568\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f3007d4\" data-id=\"f3007d4\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7f31ccb elementor-widget elementor-widget-heading\" data-id=\"7f31ccb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\"><b>Fundamentos do Agachamento<\/b> <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-333f42d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"333f42d\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3673700\" data-id=\"3673700\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5dc8bb8 elementor-widget elementor-widget-text-editor\" data-id=\"5dc8bb8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Estabelecer os fundamentos de um agachamento realizado corretamente \u00e9 necess\u00e1rio para entender como o cal\u00e7ado afeta o levantamento.<\/p><p>Vale salientar que existem diferentes tipos de agachamento e aqui faremos apenas uma vis\u00e3o geral do agachamento mais utilizado em academias (High Bar Back Squat).<\/p><p>O CheckList a seguir \u00e9 baseado nas diretrizes NSCA sobre a realiza\u00e7\u00e3o de um agachamento:<\/p><ul><li>P\u00e9s na largura dos ombros ou levemente al\u00e9m;<\/li><li>Ponta dos p\u00e9s virada ligeiramente para fora;<\/li><li>A descida do agachamento \u00e9 feita de forma controlada;<\/li><li>A subida pode ser feita em v\u00e1rias velocidades. Se voc\u00ea aumentar a velocidade;<\/li><li>Use o controle adequado dar estabilidade ao tronco durante o movimento.<\/li><li>Na parte inferior do agachamento, deve ser evitado o movimento desnecess\u00e1rio (como Butt Wink, Rota\u00e7\u00e3o do Quadril ou Joelho Valgo);<\/li><li>Mantenha a postura lord\u00f3tica normal da coluna (nem acentuada demais e nem curvada);<\/li><li>Os p\u00e9s s\u00e3o mantidos planos no ch\u00e3o e o calcanhar est\u00e1 firmemente plantado em todos os momentos durante o levantamento;<\/li><li>Todo esfor\u00e7o deve ser feito para manter um padr\u00e3o de movimento est\u00e1vel e consistente para cada repeti\u00e7\u00e3o.<\/li><\/ul>\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<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-025fd27 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"025fd27\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-677d753\" data-id=\"677d753\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e4865cf elementor-widget elementor-widget-heading\" data-id=\"e4865cf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\"><b>Comparando o Impacto Biomec\u00e2nico de Diferentes tipos de Cal\u00e7ado no Agachamento<\/b><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1bdc913 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1bdc913\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f0673d6\" data-id=\"f0673d6\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8d6cfa1 elementor-widget elementor-widget-text-editor\" data-id=\"8d6cfa1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>O t\u00eanis de levantamento de peso \u00e9 superior em quase todos os aspectos do agachamento em compara\u00e7\u00e3o com o t\u00eanis de corrida. Esses benef\u00edcios parecem aumentar <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27096286\/\">conforme o n\u00edvel de experi\u00eancia do levantador aumenta<\/a>.<\/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<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-03ca4ac elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"03ca4ac\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-084ae4d\" data-id=\"084ae4d\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-618002a elementor-widget elementor-widget-image\" data-id=\"618002a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"600\" height=\"780\" src=\"https:\/\/rafaellund.com.br\/blog\/wp-content\/uploads\/2021\/05\/weighlifting-vs-running-shoes.png\" class=\"attachment-large size-large wp-image-314\" alt=\"\" srcset=\"https:\/\/rafaellund.com.br\/blog\/wp-content\/uploads\/2021\/05\/weighlifting-vs-running-shoes.png 600w, https:\/\/rafaellund.com.br\/blog\/wp-content\/uploads\/2021\/05\/weighlifting-vs-running-shoes-231x300.png 231w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/>\t\t\t\t\t\t\t\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<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-9a6dcf3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9a6dcf3\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6316117\" data-id=\"6316117\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e197289 elementor-widget elementor-widget-text-editor\" data-id=\"e197289\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>A utiliza\u00e7\u00e3o do t\u00eanis de corrida ocasionou <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25331484\/\">maior profundidade de agachamento, flex\u00e3o de tornozelo e flex\u00e3o de joelho em compara\u00e7\u00e3o com a condi\u00e7\u00e3o de p\u00e9s descal\u00e7os<\/a>. Todos os tr\u00eas fatores est\u00e3o correlacionados uns com os outros positivamente, desde que a forma adequada seja mantida.<\/p><p>OBS: Voc\u00ea pode ver detalhes desse estudo <a href=\"https:\/\/youtu.be\/UinatqBh5H0\">nesse v\u00eddeo<\/a>.<\/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<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ba0b35d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ba0b35d\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-90fcd15\" data-id=\"90fcd15\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ab89e89 elementor-widget elementor-widget-image\" data-id=\"ab89e89\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"600\" height=\"570\" src=\"https:\/\/rafaellund.com.br\/blog\/wp-content\/uploads\/2021\/05\/barefoot-vs-running-shoes.png\" class=\"attachment-large size-large wp-image-315\" alt=\"\" srcset=\"https:\/\/rafaellund.com.br\/blog\/wp-content\/uploads\/2021\/05\/barefoot-vs-running-shoes.png 600w, https:\/\/rafaellund.com.br\/blog\/wp-content\/uploads\/2021\/05\/barefoot-vs-running-shoes-300x285.png 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/>\t\t\t\t\t\t\t\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<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-60dc34f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"60dc34f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-25134b9\" data-id=\"25134b9\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-dd35c6e elementor-widget elementor-widget-text-editor\" data-id=\"dd35c6e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Os estudos sobre a compara\u00e7\u00e3o entre treinar descal\u00e7o ou com t\u00eanis de levantamento mostraram resultados contradit\u00f3rios.<\/p><p>Enquanto\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28538320\/\">um estudo<\/a> encontrou que o calcanhar elevado ajuda a reduzir a inclina\u00e7\u00e3o do tronco \u00e1 frente na parte inferior do agachamento.\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30789547\/\">Outro estudo<\/a> n\u00e3o mostrou diferen\u00e7as.\u00a0Os pesquisadores mencionaram que \u00e9 poss\u00edvel que a falta de diferen\u00e7a se deva \u00e0 inexperi\u00eancia dos volunt\u00e1rios.<\/p><p>Estudos anteriores comparando t\u00eanis de corrida e t\u00eanis de levantamento de peso demonstraram que os levantadores com mais experi\u00eancia tiveram maiores benef\u00edcios com os t\u00eanis de levantamento de peso. Possibilitando que a falta de melhora entre o cal\u00e7ado descal\u00e7o e o cal\u00e7ado de levantamento de peso no agachamento se deva a esta vari\u00e1vel.<\/p><p>Um <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27770687\/\">achado importante<\/a> foi focado no movimento do joelho durante o agachamento. Os pesquisadores encontraram que os t\u00eanis de levantamento produzem maior torque rota\u00e7\u00e3o externa do joelho e quadril. Um aspecto que pode afetar a qualidade do movimento, mantendo os joelhos alinhados (sem valgo) e o tronco mais ereto.<\/p><p>Um maior torque de rota\u00e7\u00e3o interna ocasionado pela condi\u00e7\u00e3o descal\u00e7o pode favorecer o desalinhamento dos joelhos, projetando-os para dentro durante o agachamento, aumento o risco de dores e les\u00f5es nos joelhos.<\/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<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f7af420 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f7af420\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-50c7d69\" data-id=\"50c7d69\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9b16c18 elementor-widget elementor-widget-image\" data-id=\"9b16c18\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"600\" height=\"570\" src=\"https:\/\/rafaellund.com.br\/blog\/wp-content\/uploads\/2021\/05\/weightlifting-shoes-vs-barefoot.png\" class=\"attachment-large size-large wp-image-319\" alt=\"\" srcset=\"https:\/\/rafaellund.com.br\/blog\/wp-content\/uploads\/2021\/05\/weightlifting-shoes-vs-barefoot.png 600w, https:\/\/rafaellund.com.br\/blog\/wp-content\/uploads\/2021\/05\/weightlifting-shoes-vs-barefoot-300x285.png 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/>\t\t\t\t\t\t\t\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<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b2a792f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b2a792f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b3aa43e\" data-id=\"b3aa43e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-80fd439 elementor-widget elementor-widget-heading\" data-id=\"80fd439\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-medium\"><b>Considera\u00e7\u00f5es sobre treino de Corrida para Levantamentos<\/b><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c3c5830 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c3c5830\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8f4bb1c\" data-id=\"8f4bb1c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9f68617 elementor-widget elementor-widget-text-editor\" data-id=\"9f68617\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Embora a maior parte das pessoas que treina em academias acabe utilizando o treino de corrida, especialmente a medida que ultimamos cargas mais altas, ele passa a ser menos indicado.<\/p><p>O principal motivo para isso \u00e9 seu tipo de solado com amortecimento que pode gerar instabilidade no levantamento.<\/p><p>Dois estudos que utilizaram uma almofada de espuma e uma plataforma inst\u00e1vel mostraram <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25254898\/\">redu\u00e7\u00e3o da produ\u00e7\u00e3o de for\u00e7a de 7 a 10%<\/a> e <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19171958\/\">altera\u00e7\u00e3o da t\u00e9cnica<\/a> respectivamente.<\/p><p>Obviamente que existem limita\u00e7\u00f5es para transferir esses achados para o treino com t\u00eanis de corrida, mas o contexto continua sendo o mesmo&#8230; Estabilidade \u00e9 um ponto importante a ser considerado para Agachar com sobrecarga! Priorize cal\u00e7ados que tenham solado com maior estabilidade.<\/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<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-bfedf68 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"bfedf68\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-189a9d7\" data-id=\"189a9d7\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1640e61 elementor-widget elementor-widget-heading\" data-id=\"1640e61\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-medium\"><b>Benef\u00edcios de Elevar o Calcanhar<\/b><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-38419f1 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"38419f1\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-029c8a2\" data-id=\"029c8a2\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a736779 elementor-widget elementor-widget-text-editor\" data-id=\"a736779\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Considere um exemplo de dois indiv\u00edduos agachados. Vamos nos referir a eles como Verde e Azul com base nas cores que usam na imagem. Verde est\u00e1 usando sapatos de sola plana e Azul est\u00e1 usando t\u00eanis de levantamento (que tem um calco para elevar o calcanhar). Ambos os levantadores est\u00e3o tentando agachar o m\u00e1ximo poss\u00edvel.<\/p><p>Para mostrar os benef\u00edcios que o salto elevado oferece, examinaremos o seguinte:<\/p><p>A profundidade do agachamento<br \/>O grau de flex\u00e3o do tornozelo (\u00e2ngulo nos tornozelos)<br \/>O grau de postura ereta<br \/>Neste exemplo, os \u00e2ngulos s\u00e3o hipot\u00e9ticos para demonstrar o ponto.<\/p><p>Na posi\u00e7\u00e3o em p\u00e9, o Azul tem menos flex\u00e3o de tornozelo, o que proporciona 10 graus a mais no tornozelo. Isso se deve ao salto levantado aumentando a queda do calcanhar at\u00e9 a ponta do p\u00e9 do sapato.<\/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<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-9eec0a6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9eec0a6\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5187d21\" data-id=\"5187d21\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-472e86b elementor-widget elementor-widget-image\" data-id=\"472e86b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"582\" src=\"https:\/\/rafaellund.com.br\/blog\/wp-content\/uploads\/2021\/05\/Image-2-3.png\" class=\"attachment-large size-large wp-image-320\" alt=\"\" srcset=\"https:\/\/rafaellund.com.br\/blog\/wp-content\/uploads\/2021\/05\/Image-2-3.png 600w, https:\/\/rafaellund.com.br\/blog\/wp-content\/uploads\/2021\/05\/Image-2-3-300x291.png 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/>\t\t\t\t\t\t\t\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<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-04dddc2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"04dddc2\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d69a045\" data-id=\"d69a045\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c4b7197 elementor-widget elementor-widget-text-editor\" data-id=\"c4b7197\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Ambos os levantadores t\u00eam a mesma flex\u00e3o de tornozelo em suas respectivas profundidades m\u00e1ximas. Nesta profundidade, o joelho do Verde est\u00e1 na frente dos dedos dos p\u00e9s, enquanto o do Azul est\u00e1 um pouco depois dos dedos.<\/p><p>Isso se deve ao b\u00f4nus de 10 graus de flex\u00e3o do tornozelo que o Azul tem no tornozelo. Conforme os tornozelos flexionam, os joelhos o seguem. Permitindo que Blue mova os joelhos ainda mais para a frente enquanto est\u00e1 em uma posi\u00e7\u00e3o ideal.<\/p><p>Movendo-se para cima no corpo do levantador, vemos que Azul foi capaz de atingir uma profundidade maior, ao mesmo tempo em que mant\u00e9m um tronco mais ereto. Isso ocorre pelos dois motivos a seguir:<\/p><p>1) O calcanhar muda o equil\u00edbrio do peso e o levantador para frente. O equil\u00edbrio se desloca ainda mais para a frente com o aumento do movimento do joelho para a frente. Para compensar esse desequil\u00edbrio, o tronco fica mais ereto e o levantador pode agachar-se a uma profundidade maior.<\/p><p>2) O aumento da mobilidade no tornozelo e o movimento do joelho para a frente cria mais espa\u00e7o e alavanca para a maior profundidade do agachamento.<\/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<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-591c77c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"591c77c\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-94bb668\" data-id=\"94bb668\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-771cb16 elementor-widget elementor-widget-heading\" data-id=\"771cb16\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\"><b>Conclus\u00f5es<\/b><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-265f5ff elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"265f5ff\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c7c800c\" data-id=\"c7c800c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1511d66 elementor-widget elementor-widget-text-editor\" data-id=\"1511d66\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>N\u00e3o existe um cal\u00e7ado perfeito para todos para levantamento de peso.<\/p><p>O uso de cal\u00e7ados protege o p\u00e9 para ajudar a evitar les\u00f5es por queda de peso ou acidentes durante o levantamento de peso.<\/p><p>Com isso dito, alguns exerc\u00edcios descal\u00e7os em casa e treinos descal\u00e7os na academia podem ser muito ben\u00e9ficos na forma de aumento da ativa\u00e7\u00e3o e coordena\u00e7\u00e3o muscular.<\/p><p>N\u00e3o recomendo encontrar sua maior carga (achar seu PR ou 1RM) descal\u00e7o. Se o objetivo for desempenho, o t\u00eanis de levantamento certamente \u00e9 o mais indicado para agachar.<\/p><p>N\u00e3o recomendo usar t\u00eanis de corrida durante o levantamento de peso.<\/p><p>\u00c9 preciso considerar a mobilidade individual, especialmente do tornozelo, para que o uso do cal\u00e7o ou t\u00eanis de levantamento n\u00e3o fa\u00e7a tanta diferen\u00e7a no agachamento.<\/p><p>A experimenta\u00e7\u00e3o com os diferentes cal\u00e7ados ao longo do tempo permitir\u00e1 que voc\u00ea identifique qual sapato funciona melhor para voc\u00ea.<\/p><p>Independentemente do cal\u00e7ado escolhido, \u00e9 extremamente importante incluir exerc\u00edcios para aumentar a propriocep\u00e7\u00e3o, for\u00e7a, mobilidade e flexibilidade do p\u00e9 e tornozelo. Fazer isso proporcionar\u00e1 melhorias na t\u00e9cnica, for\u00e7a, desempenho, menor chance de les\u00e3o e bem-estar geral muito maior do que um par de sapatos.<\/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<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Traduzido e adaptado de Nicholas Rizzo Hoje em dia, todo mundo sempre usa um par de t\u00eanis ou sapatos, a menos que esteja nadando ou tomando banho. Mas por que isso? N\u00f3s vivemos muito tempo sem usar cal\u00e7ado. Os animais na natureza n\u00e3o usam&#8230; Os sapatos melhoram nossas capacidades f\u00edsicas nos esportes ou eles est\u00e3o [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":309,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"","ocean_second_sidebar":"","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"","ocean_custom_header_template":"","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"","ocean_menu_typo_font_family":"","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"default","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"","ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"","ocean_quote_format_link":"post","ocean_gallery_link_images":"on","ocean_gallery_id":[],"footnotes":""},"categories":[1],"tags":[],"class_list":["post-307","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-geral","entry","has-media"],"_links":{"self":[{"href":"https:\/\/rafaellund.com.br\/blog\/wp-json\/wp\/v2\/posts\/307","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/rafaellund.com.br\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/rafaellund.com.br\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/rafaellund.com.br\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/rafaellund.com.br\/blog\/wp-json\/wp\/v2\/comments?post=307"}],"version-history":[{"count":10,"href":"https:\/\/rafaellund.com.br\/blog\/wp-json\/wp\/v2\/posts\/307\/revisions"}],"predecessor-version":[{"id":323,"href":"https:\/\/rafaellund.com.br\/blog\/wp-json\/wp\/v2\/posts\/307\/revisions\/323"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/rafaellund.com.br\/blog\/wp-json\/wp\/v2\/media\/309"}],"wp:attachment":[{"href":"https:\/\/rafaellund.com.br\/blog\/wp-json\/wp\/v2\/media?parent=307"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/rafaellund.com.br\/blog\/wp-json\/wp\/v2\/categories?post=307"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/rafaellund.com.br\/blog\/wp-json\/wp\/v2\/tags?post=307"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}