{"id":674,"date":"2020-05-12T11:40:51","date_gmt":"2020-05-12T14:40:51","guid":{"rendered":"https:\/\/futurofunsejem.org.br\/online\/?p=674"},"modified":"2020-07-01T11:51:38","modified_gmt":"2020-07-01T14:51:38","slug":"atividade-fisica-em-casa","status":"publish","type":"post","link":"https:\/\/futurofunsejem.org.br\/online\/atividade-fisica-em-casa\/","title":{"rendered":"Como praticar atividade f\u00edsica em casa"},"content":{"rendered":"<section class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_column_text]O profissional de Educa\u00e7\u00e3o F\u00edsica e personal trainer Raphael Ferreira Garcia preparou tr\u00eas treinos para serem realizados em casa, sem a necessidade de aparelhos ou acess\u00f3rios. \u201cN\u00e3o \u00e9 preciso comprar equipamentos para se exercitar, objetos em casa, como cadeiras, paredes, entre outros, podem auxiliar bastante. Outra forma \u00e9 utilizar a calistenia, sistema que utiliza o pr\u00f3prio peso corporal para o exerc\u00edcio f\u00edsico, como, por exemplo, flex\u00f5es, reto abdominal solo, polichinelos, etc.\u201d, explica Raphael.<\/p>\n<h4><strong>Como iniciar a pr\u00e1tica de exerc\u00edcios em casa<\/strong><\/h4>\n<p>Antes de iniciar uma atividade f\u00edsica em casa ou em qualquer outro lugar, \u00e9 importante saber se voc\u00ea est\u00e1 apto a fazer exerc\u00edcios. Para isso, o personal trainer recomenda consultar um m\u00e9dico e fazer um check-up geral. \u201cTamb\u00e9m \u00e9 indicado que os treinos sejam elaborados por um profissional de educa\u00e7\u00e3o f\u00edsica graduado e com CREF ativo \u2013 registro profissional \u2013, que saber\u00e1 preparar um plano de treino ideal para voc\u00ea chegar ao seu objetivo\u201d, alerta.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;2\/3&#8243;][vc_column_text]<\/p>\n<h4><strong>Tempo e frequ\u00eancia m\u00ednima<\/strong><\/h4>\n<p>Raphael explica que o ideal para uma pessoa que est\u00e1 come\u00e7ando a pr\u00e1tica de exerc\u00edcios f\u00edsicos \u00e9 se exercitar ao m\u00ednimo tr\u00eas vezes por semana, com a dura\u00e7\u00e3o entre 30 e 60 minutos por dia. \u201cQuanto mais consist\u00eancia e regularidade, mais r\u00e1pido a pessoa deixar\u00e1 o sedentarismo de lado, lembrando que ningu\u00e9m dorme lagartixa e acorda jacar\u00e9 (risos). O importante \u00e9 respeitar o seu tempo, come\u00e7ando com exerc\u00edcios f\u00edsicos leves. Comece de forma moderada e aumente a intensidade gradualmente, conforme o tempo passar\u201d, orienta.[\/vc_column_text][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][vc_column width=&#8221;1\/3&#8243;][vc_single_image image=&#8221;676&#8243; img_size=&#8221;480&#215;480&#8243; add_caption=&#8221;yes&#8221; onclick=&#8221;link_image&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n<h4><strong>Os benef\u00edcios da pr\u00e1tica da atividade f\u00edsica diariamente<\/strong><\/h4>\n<p>Segundo o personal trainer, quem pratica exerc\u00edcios f\u00edsicos todos os dias tem uma vida com autonomia, mais duradoura e saud\u00e1vel. \u201cCom a regularidade, o corpo ganha for\u00e7a e resist\u00eancia muscular para realizar as atividades do cotidiano, al\u00e9m de permitir que o sistema imunol\u00f3gico fique mais forte, uma prote\u00e7\u00e3o para voc\u00ea em momentos de vulnerabilidade, como a que estamos passando devido \u00e0 pandemia da covid-19, e para toda a vida\u201d.<\/p>\n<h4><strong>\u00c9 hora de treinar!<\/strong><\/h4>\n<p>Primeiro, escolha um lugar bem arejado, longe de m\u00f3veis e objetos que possam quebrar. \u201c\u00c9 importante fazer um aquecimento antes, de forma a aquecer n\u00e3o s\u00f3 a musculatura, mas tamb\u00e9m as articula\u00e7\u00f5es, evitando les\u00f5es\u201d, orienta o profissional. \u201cAo longo dos exerc\u00edcios, procure manter uma postura alinhada e aprenda a ouvir os sinais do seu corpo, tudo que saia do seu limite f\u00edsico n\u00e3o lhe trar\u00e1 qualidade de vida e muito menos sa\u00fade\u201d.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]Confira o treino preparado pelo profissional de Educa\u00e7\u00e3o F\u00edsica e personal trainer Raphael Ferreira Garcia. Fa\u00e7a uma letra a cada dia.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column]\n\t\t\t<!-- START bemestar112aquecimento REVOLUTION SLIDER 6.6.13 --><p class=\"rs-p-wp-fix\"><\/p>\n\t\t\t<rs-module-wrap id=\"rev_slider_8_1_wrapper\" data-source=\"gallery\" style=\"visibility:hidden;background:transparent;padding:0;margin:0px auto;margin-top:0;margin-bottom:0;\">\n\t\t\t\t<rs-module id=\"rev_slider_8_1\" style=\"\" data-version=\"6.6.13\">\n\t\t\t\t\t<rs-slides style=\"overflow: hidden; position: absolute;\">\n\t\t\t\t\t\t<rs-slide style=\"position: absolute;\" data-key=\"rs-65\" data-title=\"aquecimento\" data-anim=\"ms:9000;\" data-in=\"o:1;\" data-out=\"o:1;\">\n\t\t\t\t\t\t\t<img decoding=\"async\" src=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/dummy.png\" alt=\"aquecimento\" title=\"Como praticar atividade f\u00edsica em casa\" class=\"rev-slidebg tp-rs-img rs-lazyload\" data-lazyload=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/transparent.png\" data-bg=\"c:#E7E7E7;\" data-no-retina>\n<!--\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-8-slide-65-layer-19\" \n\t\t\t\t\t\t\t\tdata-type=\"image\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:-14px;y:-18px;\"\n\t\t\t\t\t\t\t\tdata-text=\"l:22;a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:1956px;h:1100px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;sR:10;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sR:29690;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:5;\"\n\t\t\t\t\t\t\t><img decoding=\"async\" src=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/dummy.png\" alt=\"\" class=\"tp-rs-img rs-lazyload\" width=\"1920\" height=\"1080\" data-lazyload=\"\/\/futurofunsejem.org.br\/online\/wp-content\/uploads\/2020\/05\/112-saude-01aquecimento-1920x1080px.jpg\" data-no-retina> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-8-slide-65-layer-4\" \n\t\t\t\t\t\t\t\tclass=\"tp-shape tp-shapewrapper\"\n\t\t\t\t\t\t\t\tdata-type=\"shape\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:150px;\"\n\t\t\t\t\t\t\t\tdata-text=\"a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:815px;h:1158;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sp:290;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:310;sR:29690;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:6;background-color:rgba(17,45,99,0.9);\"\n\t\t\t\t\t\t\t> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-8-slide-65-layer-21\" \n\t\t\t\t\t\t\t\tclass=\"tp-shape tp-shapewrapper\"\n\t\t\t\t\t\t\t\tdata-type=\"shape\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:196px;y:64px;\"\n\t\t\t\t\t\t\t\tdata-text=\"fw:100;a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:719px;h:123px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;sR:10;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sR:29690;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:7;background-color:#ea5174;\"\n\t\t\t\t\t\t\t> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-8-slide-65-layer-5\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#112d63\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:-406px;y:111px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:98;l:22;fw:700;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:777px;h:28px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sp:290;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:310;sR:29690;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:8;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>AQUECIMENTO \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-8-slide-65-layer-6\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:-720px;y:262px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:120;l:45;fw:700;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:100px;h:102px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sp:290;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:310;sR:29690;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:9;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>1 \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-8-slide-65-layer-13\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:-406px;y:237px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:42;l:49;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:556px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sp:290;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:310;sR:29690;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:10;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>Rotacione os bra\u00e7os, <b style=\"font-size: 45px\">6 vezes<\/b> <br>para um lado e <b style=\"font-size: 45px\">6 vezes<\/b> para <br>o outro. \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-8-slide-65-layer-24\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:-723px;y:451px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:120;l:45;fw:700;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:100px;h:102px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sp:290;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:310;sR:29690;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:11;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>2 \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-8-slide-65-layer-23\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:-377px;y:427px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:42;l:49;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:616px;h:150px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sp:290;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:310;sR:29690;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:12;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>Com a m\u00e3o na cintura, rotacione <br>o quadril <b style=\"font-size: 45px\">6 vezes<\/b> para um lado e<br> <b style=\"font-size: 45px\">6 vezes<\/b> para o outro.\n\n \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-8-slide-65-layer-27\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:-727px;y:638px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:120;l:45;fw:700;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:100px;h:102px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sp:290;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:310;sR:29690;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:13;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>3 \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-8-slide-65-layer-26\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:-379px;y:620px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:42;l:49;ls:0px;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:617px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sp:290;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:310;sR:29690;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:14;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>Rotacione o pesco\u00e7o <b style=\"font-size: 45px\">4 vezes<\/b> para <br>um lado e <b style=\"font-size: 45px\">4 vezes<\/b> para o outro.\n \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-8-slide-65-layer-29\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:-728px;y:789px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:120;l:45;fw:700;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:100px;h:102px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sp:290;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:310;sR:29690;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:15;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>4 \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-8-slide-65-layer-28\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:-379px;y:767px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:42;l:49;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:617px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sp:290;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:310;sR:29690;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:16;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>Fa\u00e7a <b style=\"font-size: 45px\">10 agachamentos<\/b> para <br>aquecer os membros inferiores. \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-8-slide-65-layer-31\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:-729px;y:930px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:120;l:45;fw:700;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:100px;h:102px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sp:290;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:310;sR:29690;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:17;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>5 \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-8-slide-65-layer-30\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:-380px;y:909px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:42;l:49;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:617px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sp:290;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:310;sR:29690;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:18;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>Fa\u00e7a <b style=\"font-size: 45px\">20 polichinelos<\/b> para elevar <br>o cardio. \n\t\t\t\t\t\t\t<\/rs-layer><!--\n-->\t\t\t\t\t\t<\/rs-slide>\n\t\t\t\t\t<\/rs-slides>\n\t\t\t\t<\/rs-module>\n\t\t\t\t<script>\n\t\t\t\t\tsetREVStartSize({c: 'rev_slider_8_1',rl:[1240,1024,778,480],el:[],gw:[1920],gh:[1080],type:'standard',justify:'',layout:'fullwidth',mh:\"0\"});if (window.RS_MODULES!==undefined && window.RS_MODULES.modules!==undefined && window.RS_MODULES.modules[\"revslider81\"]!==undefined) {window.RS_MODULES.modules[\"revslider81\"].once = false;window.revapi8 = undefined;if (window.RS_MODULES.checkMinimal!==undefined) window.RS_MODULES.checkMinimal()}\n\t\t\t\t<\/script>\n\t\t\t<\/rs-module-wrap>\n\t\t\t<!-- END REVOLUTION SLIDER -->\n[\/vc_column][\/vc_row][vc_row][vc_column]\n\t\t\t<!-- START bemestar112treinoa REVOLUTION SLIDER 6.6.13 --><p class=\"rs-p-wp-fix\"><\/p>\n\t\t\t<rs-module-wrap id=\"rev_slider_9_2_wrapper\" data-source=\"gallery\" style=\"visibility:hidden;background:transparent;padding:0;margin:0px auto;margin-top:0;margin-bottom:0;\">\n\t\t\t\t<rs-module id=\"rev_slider_9_2\" style=\"\" data-version=\"6.6.13\">\n\t\t\t\t\t<rs-slides style=\"overflow: hidden; position: absolute;\">\n\t\t\t\t\t\t<rs-slide style=\"position: absolute;\" data-key=\"rs-95\" data-title=\"treino A\" data-duration=\"10000\" data-anim=\"ms:9000;\" data-in=\"o:1;\" data-out=\"o:1;\">\n\t\t\t\t\t\t\t<img decoding=\"async\" src=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/dummy.png\" alt=\"treino A\" title=\"Como praticar atividade f\u00edsica em casa\" class=\"rev-slidebg tp-rs-img rs-lazyload\" data-lazyload=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/transparent.png\" data-bg=\"c:#E7E7E7;\" data-no-retina>\n<!--\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-9-slide-95-layer-4\" \n\t\t\t\t\t\t\t\tclass=\"tp-shape tp-shapewrapper\"\n\t\t\t\t\t\t\t\tdata-type=\"shape\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:1px;y:c;\"\n\t\t\t\t\t\t\t\tdata-text=\"a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:1972px;h:1157px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:9680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:5;background-color:#112d63;\"\n\t\t\t\t\t\t\t> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-9-slide-95-layer-21\" \n\t\t\t\t\t\t\t\tclass=\"tp-shape tp-shapewrapper\"\n\t\t\t\t\t\t\t\tdata-type=\"shape\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;y:c;\"\n\t\t\t\t\t\t\t\tdata-text=\"fw:100;a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:861px;h:223px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;sR:10;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sR:9690;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:6;background-color:#fab400;\"\n\t\t\t\t\t\t\t> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-9-slide-95-layer-5\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#112d63\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;y:c;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:160;l:22;fw:700;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:777px;h:28px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:9680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:7;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>TREINO A \n\t\t\t\t\t\t\t<\/rs-layer><!--\n-->\t\t\t\t\t\t<\/rs-slide>\n\t\t\t\t\t\t<rs-slide style=\"position: absolute;\" data-key=\"rs-94\" data-title=\"polichinelo\" data-duration=\"15000\" data-anim=\"ms:9000;\" data-in=\"o:1;\" data-out=\"o:1;\">\n\t\t\t\t\t\t\t<img decoding=\"async\" src=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/dummy.png\" alt=\"polichinelo\" title=\"Como praticar atividade f\u00edsica em casa\" class=\"rev-slidebg tp-rs-img rs-lazyload\" data-lazyload=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/transparent.png\" data-bg=\"c:#E7E7E7;\" data-no-retina>\n<!--\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-9-slide-94-layer-19\" \n\t\t\t\t\t\t\t\tdata-type=\"image\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:-14px;y:-18px;\"\n\t\t\t\t\t\t\t\tdata-text=\"l:22;a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:1956px;h:1100px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;sR:10;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sR:14690;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:5;\"\n\t\t\t\t\t\t\t><img decoding=\"async\" src=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/dummy.png\" alt=\"\" class=\"tp-rs-img rs-lazyload\" width=\"1920\" height=\"1080\" data-lazyload=\"\/\/futurofunsejem.org.br\/online\/wp-content\/uploads\/2020\/05\/112-saude-02polichinelo-1920x1080px.jpg\" data-no-retina> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-9-slide-94-layer-4\" \n\t\t\t\t\t\t\t\tclass=\"tp-shape tp-shapewrapper\"\n\t\t\t\t\t\t\t\tdata-type=\"shape\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:970px;y:-3px;\"\n\t\t\t\t\t\t\t\tdata-text=\"a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:781px;h:1154px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:14680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:6;background-color:rgba(17,45,99,0.9);\"\n\t\t\t\t\t\t\t> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-9-slide-94-layer-21\" \n\t\t\t\t\t\t\t\tclass=\"tp-shape tp-shapewrapper\"\n\t\t\t\t\t\t\t\tdata-type=\"shape\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:1119px;y:62px;\"\n\t\t\t\t\t\t\t\tdata-text=\"fw:100;a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:488px;h:126px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;sR:10;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sR:14690;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:7;background-color:#fab400;\"\n\t\t\t\t\t\t\t> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-9-slide-94-layer-5\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#112d63\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:399px;y:111px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:98;l:22;fw:700;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:777px;h:28px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:14680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:8;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>TREINO A \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-9-slide-94-layer-6\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:401px;y:271px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:120;l:45;fw:700;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:781px;h:97px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:14680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:9;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>20 \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-9-slide-94-layer-11\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:402px;y:371px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:60;l:65;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:603px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:14680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:10;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>polichinelos \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-9-slide-94-layer-13\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:402px;y:480px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:42;l:49;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:654px;h:510px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:14680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:11;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>Afaste as pernas com um pequeno <br>salto e toque as m\u00e3os acima <br>da cabe\u00e7a simultaneamente. \n\t\t\t\t\t\t\t<\/rs-layer><!--\n-->\t\t\t\t\t\t<\/rs-slide>\n\t\t\t\t\t\t<rs-slide style=\"position: absolute;\" data-key=\"rs-92\" data-title=\"flex\u00e3o aberta\" data-duration=\"30000\" data-anim=\"ms:9000;\" data-in=\"o:1;\" data-out=\"o:1;\">\n\t\t\t\t\t\t\t<img decoding=\"async\" src=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/dummy.png\" alt=\"flex\u00e3o aberta\" title=\"Como praticar atividade f\u00edsica em casa\" class=\"rev-slidebg tp-rs-img rs-lazyload\" data-lazyload=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/transparent.png\" data-bg=\"c:#E7E7E7;\" data-no-retina>\n<!--\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-9-slide-92-layer-19\" \n\t\t\t\t\t\t\t\tdata-type=\"image\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:-14px;y:-17px;\"\n\t\t\t\t\t\t\t\tdata-text=\"l:22;a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:1956px;h:1100px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sR:29680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:5;\"\n\t\t\t\t\t\t\t><img decoding=\"async\" src=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/dummy.png\" alt=\"\" class=\"tp-rs-img rs-lazyload\" width=\"1920\" height=\"1080\" data-lazyload=\"\/\/futurofunsejem.org.br\/online\/wp-content\/uploads\/2020\/05\/112-saude-02flexao-1920x1080px.jpg\" data-no-retina> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-9-slide-92-layer-4\" \n\t\t\t\t\t\t\t\tclass=\"tp-shape tp-shapewrapper\"\n\t\t\t\t\t\t\t\tdata-type=\"shape\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:118px;y:-15px;\"\n\t\t\t\t\t\t\t\tdata-text=\"a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:1682px;h:539;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:29680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:6;background-color:rgba(17,45,99,0.9);\"\n\t\t\t\t\t\t\t> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-9-slide-92-layer-21\" \n\t\t\t\t\t\t\t\tclass=\"tp-shape tp-shapewrapper\"\n\t\t\t\t\t\t\t\tdata-type=\"shape\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:706px;y:55px;\"\n\t\t\t\t\t\t\t\tdata-text=\"fw:700;a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:489px;h:122px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sR:29680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:7;background-color:#fab400;\"\n\t\t\t\t\t\t\t> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-9-slide-92-layer-5\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#112d63\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:-7px;y:102px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:98;l:22;fw:700;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:777px;h:28px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:29680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:8;background-color:rgba(71,112,177,0);font-family:'Roboto';\"\n\t\t\t\t\t\t\t>TREINO A \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-9-slide-92-layer-6\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:-690px;y:243px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:120;l:45;fw:700;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:132px;h:97px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:29680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:9;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>10 \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-9-slide-92-layer-11\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:-687px;y:343px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:60;l:65;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:206px;h:130px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:29680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:10;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>flex\u00f5es <br>abertas \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-9-slide-92-layer-13\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:125px;y:217px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:36;l:42;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:1334px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:29680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:11;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>Deite-se no ch\u00e3o, de barriga para baixo e apoie as m\u00e3os no solo, abaixo dos ombros <br>e afastadas em uma largura um pouco maior do que a dos ombros. Apoie os p\u00e9s e <br>estenda os cotovelos, subindo o corpo todo de uma vez. Mantenha as costas retas, <br>alinhadas com o tronco. Flexione os cotovelos e retorne quase \u00e0 posi\u00e7\u00e3o inicial, <br>sem encostar o corpo no ch\u00e3o. Caso n\u00e3o consiga fazer na ponta dos p\u00e9s, pode <br>apoiar o joelho no ch\u00e3o. \n\t\t\t\t\t\t\t<\/rs-layer><!--\n-->\t\t\t\t\t\t<\/rs-slide>\n\t\t\t\t\t\t<rs-slide style=\"position: absolute;\" data-key=\"rs-93\" data-title=\"abdominais\" data-duration=\"20000\" data-anim=\"ms:9000;\" data-in=\"o:1;\" data-out=\"o:1;\">\n\t\t\t\t\t\t\t<img decoding=\"async\" src=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/dummy.png\" alt=\"abdominais\" title=\"Como praticar atividade f\u00edsica em casa\" class=\"rev-slidebg tp-rs-img rs-lazyload\" data-lazyload=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/transparent.png\" data-bg=\"c:#E7E7E7;\" data-no-retina>\n<!--\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-9-slide-93-layer-19\" \n\t\t\t\t\t\t\t\tdata-type=\"image\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:-14px;y:-18px;\"\n\t\t\t\t\t\t\t\tdata-text=\"l:22;a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:1956px;h:1100px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;sR:10;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sR:19690;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:5;\"\n\t\t\t\t\t\t\t><img decoding=\"async\" src=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/dummy.png\" alt=\"\" class=\"tp-rs-img rs-lazyload\" width=\"1920\" height=\"1080\" data-lazyload=\"\/\/futurofunsejem.org.br\/online\/wp-content\/uploads\/2020\/05\/112-saude-02abdominal-1920x1080px.jpg\" data-no-retina> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-9-slide-93-layer-4\" \n\t\t\t\t\t\t\t\tclass=\"tp-shape tp-shapewrapper\"\n\t\t\t\t\t\t\t\tdata-type=\"shape\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:970px;y:-3px;\"\n\t\t\t\t\t\t\t\tdata-text=\"a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:781px;h:1154px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:19680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:6;background-color:rgba(17,45,99,0.9);\"\n\t\t\t\t\t\t\t> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-9-slide-93-layer-21\" \n\t\t\t\t\t\t\t\tclass=\"tp-shape tp-shapewrapper\"\n\t\t\t\t\t\t\t\tdata-type=\"shape\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:1119px;y:62px;\"\n\t\t\t\t\t\t\t\tdata-text=\"fw:100;a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:488px;h:126px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;sR:10;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sR:19690;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:7;background-color:#fab400;\"\n\t\t\t\t\t\t\t> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-9-slide-93-layer-5\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#112d63\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:399px;y:111px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:98;l:22;fw:700;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:777px;h:28px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:19680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:8;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>TREINO A \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-9-slide-93-layer-6\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:401px;y:271px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:120;l:45;fw:700;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:781px;h:97px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:19680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:9;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>15 \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-9-slide-93-layer-11\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:402px;y:371px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:60;l:65;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:603px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:19680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:10;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>reto abdominais curto <br>no solo \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-9-slide-93-layer-13\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:404px;y:550px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:42;l:49;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:654px;h:510px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:19680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:11;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>Deite-se com os bra\u00e7os atr\u00e1s da <br>cabe\u00e7a. Contraia o abd\u00f4men e <br>eleve o m\u00e1ximo sem tirar os p\u00e9s <br>do ch\u00e3o e sem usar os bra\u00e7os <br>como impulso. Volte desenrolando <br>o abd\u00f4men. \n\t\t\t\t\t\t\t<\/rs-layer><!--\n-->\t\t\t\t\t\t<\/rs-slide>\n\t\t\t\t\t\t<rs-slide style=\"position: absolute;\" data-key=\"rs-83\" data-title=\"tempo\" data-duration=\"15000\" data-anim=\"ms:9000;\" data-in=\"o:1;\" data-out=\"o:1;\">\n\t\t\t\t\t\t\t<img decoding=\"async\" src=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/dummy.png\" alt=\"tempo\" title=\"Como praticar atividade f\u00edsica em casa\" class=\"rev-slidebg tp-rs-img rs-lazyload\" data-lazyload=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/transparent.png\" data-bg=\"c:#E7E7E7;\" data-no-retina>\n<!--\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-9-slide-83-layer-19\" \n\t\t\t\t\t\t\t\tdata-type=\"image\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:-14px;y:-18px;\"\n\t\t\t\t\t\t\t\tdata-text=\"l:22;a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:1956px;h:1100px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;sR:10;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sR:14690;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:5;\"\n\t\t\t\t\t\t\t><img decoding=\"async\" src=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/dummy.png\" alt=\"\" class=\"tp-rs-img rs-lazyload\" width=\"1920\" height=\"1080\" data-lazyload=\"\/\/futurofunsejem.org.br\/online\/wp-content\/uploads\/2020\/05\/112-saude-02abdominal-1920x1080px.jpg\" data-no-retina> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-9-slide-83-layer-23\" \n\t\t\t\t\t\t\t\tclass=\"tp-shape tp-shapewrapper\"\n\t\t\t\t\t\t\t\tdata-type=\"shape\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:-28px;y:-23px;\"\n\t\t\t\t\t\t\t\tdata-text=\"a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:1990px;h:1114px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;sR:10;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sR:14690;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:6;background-color:rgba(0,0,0,0.7);\"\n\t\t\t\t\t\t\t> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-9-slide-83-layer-4\" \n\t\t\t\t\t\t\t\tclass=\"tp-shape tp-shapewrapper\"\n\t\t\t\t\t\t\t\tdata-type=\"shape\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:970px;y:-3px;\"\n\t\t\t\t\t\t\t\tdata-text=\"a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:781px;h:1154px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:14680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:7;background-color:rgba(17,45,99,0.9);\"\n\t\t\t\t\t\t\t> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-9-slide-83-layer-21\" \n\t\t\t\t\t\t\t\tclass=\"tp-shape tp-shapewrapper\"\n\t\t\t\t\t\t\t\tdata-type=\"shape\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:1119px;y:62px;\"\n\t\t\t\t\t\t\t\tdata-text=\"fw:100;a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:488px;h:126px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;sR:10;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sR:14690;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:8;background-color:#fab400;\"\n\t\t\t\t\t\t\t> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-9-slide-83-layer-5\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#112d63\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:399px;y:111px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:98;l:22;fw:700;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:777px;h:28px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:14680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:9;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>TREINO A \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-9-slide-83-layer-11\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:401px;y:352px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:55;l:60;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:643px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:14680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:10;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>Assim que finalizar os <br>tr\u00eas exerc\u00edcios, descanse <br>de 30 a 40 segundos e <br>repita-os novamente. <br><br>Fa\u00e7a a s\u00e9rie quatro vezes.   \n\t\t\t\t\t\t\t<\/rs-layer><!--\n-->\t\t\t\t\t\t<\/rs-slide>\n\t\t\t\t\t<\/rs-slides>\n\t\t\t\t<\/rs-module>\n\t\t\t\t<script>\n\t\t\t\t\tsetREVStartSize({c: 'rev_slider_9_2',rl:[1240,1024,778,480],el:[],gw:[1920],gh:[1080],type:'standard',justify:'',layout:'fullwidth',mh:\"0\"});if (window.RS_MODULES!==undefined && window.RS_MODULES.modules!==undefined && window.RS_MODULES.modules[\"revslider92\"]!==undefined) {window.RS_MODULES.modules[\"revslider92\"].once = false;window.revapi9 = undefined;if (window.RS_MODULES.checkMinimal!==undefined) window.RS_MODULES.checkMinimal()}\n\t\t\t\t<\/script>\n\t\t\t<\/rs-module-wrap>\n\t\t\t<!-- END REVOLUTION SLIDER -->\n[\/vc_column][\/vc_row][vc_row][vc_column]\n\t\t\t<!-- START bemestar112treinob REVOLUTION SLIDER 6.6.13 --><p class=\"rs-p-wp-fix\"><\/p>\n\t\t\t<rs-module-wrap id=\"rev_slider_10_3_wrapper\" data-source=\"gallery\" style=\"visibility:hidden;background:transparent;padding:0;margin:0px auto;margin-top:0;margin-bottom:0;\">\n\t\t\t\t<rs-module id=\"rev_slider_10_3\" style=\"\" data-version=\"6.6.13\">\n\t\t\t\t\t<rs-slides style=\"overflow: hidden; position: absolute;\">\n\t\t\t\t\t\t<rs-slide style=\"position: absolute;\" data-key=\"rs-112\" data-title=\"treino B\" data-duration=\"10000\" data-anim=\"ms:9000;\" data-in=\"o:1;\" data-out=\"o:1;\">\n\t\t\t\t\t\t\t<img decoding=\"async\" src=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/dummy.png\" alt=\"treino B\" title=\"Como praticar atividade f\u00edsica em casa\" class=\"rev-slidebg tp-rs-img rs-lazyload\" data-lazyload=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/transparent.png\" data-bg=\"c:#E7E7E7;\" data-no-retina>\n<!--\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-10-slide-112-layer-4\" \n\t\t\t\t\t\t\t\tclass=\"tp-shape tp-shapewrapper\"\n\t\t\t\t\t\t\t\tdata-type=\"shape\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:1px;y:c;\"\n\t\t\t\t\t\t\t\tdata-text=\"a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:1972px;h:1157px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:9680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:5;background-color:#112d63;\"\n\t\t\t\t\t\t\t> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-10-slide-112-layer-21\" \n\t\t\t\t\t\t\t\tclass=\"tp-shape tp-shapewrapper\"\n\t\t\t\t\t\t\t\tdata-type=\"shape\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;y:c;\"\n\t\t\t\t\t\t\t\tdata-text=\"fw:100;a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:861px;h:223px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;sR:10;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sR:9690;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:6;background-color:#b478b2;\"\n\t\t\t\t\t\t\t> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-10-slide-112-layer-5\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#112d63\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;y:c;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:160;l:22;fw:700;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:777px;h:28px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:9680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:7;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>TREINO B \n\t\t\t\t\t\t\t<\/rs-layer><!--\n-->\t\t\t\t\t\t<\/rs-slide>\n\t\t\t\t\t\t<rs-slide style=\"position: absolute;\" data-key=\"rs-100\" data-title=\"passada\" data-anim=\"ms:9000;\" data-in=\"o:1;\" data-out=\"o:1;\">\n\t\t\t\t\t\t\t<img decoding=\"async\" src=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/dummy.png\" alt=\"passada\" title=\"Como praticar atividade f\u00edsica em casa\" class=\"rev-slidebg tp-rs-img rs-lazyload\" data-lazyload=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/transparent.png\" data-bg=\"c:#E7E7E7;\" data-no-retina>\n<!--\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-10-slide-100-layer-19\" \n\t\t\t\t\t\t\t\tdata-type=\"image\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:-14px;y:-18px;\"\n\t\t\t\t\t\t\t\tdata-text=\"l:22;a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:1956px;h:1100px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;sR:10;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sR:29690;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:5;\"\n\t\t\t\t\t\t\t><img decoding=\"async\" src=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/dummy.png\" alt=\"\" class=\"tp-rs-img rs-lazyload\" width=\"1920\" height=\"1080\" data-lazyload=\"\/\/futurofunsejem.org.br\/online\/wp-content\/uploads\/2020\/05\/112-saude-03passada-1920x1080px.jpg\" data-no-retina> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-10-slide-100-layer-4\" \n\t\t\t\t\t\t\t\tclass=\"tp-shape tp-shapewrapper\"\n\t\t\t\t\t\t\t\tdata-type=\"shape\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:149px;y:-2px;\"\n\t\t\t\t\t\t\t\tdata-text=\"a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:781px;h:1154px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:29680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:6;background-color:rgba(17,45,99,0.9);\"\n\t\t\t\t\t\t\t> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-10-slide-100-layer-21\" \n\t\t\t\t\t\t\t\tclass=\"tp-shape tp-shapewrapper\"\n\t\t\t\t\t\t\t\tdata-type=\"shape\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:298px;y:63px;\"\n\t\t\t\t\t\t\t\tdata-text=\"fw:100;a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:488px;h:126px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;sR:10;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sR:29690;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:7;background-color:#b478b2;\"\n\t\t\t\t\t\t\t> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-10-slide-100-layer-5\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#112d63\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:-422px;y:112px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:98;l:22;fw:700;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:777px;h:28px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:29680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:8;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>TREINO B \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-10-slide-100-layer-6\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:-420px;y:272px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:120;l:45;fw:700;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:781px;h:97px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:29680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:9;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>20 \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-10-slide-100-layer-11\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:-419px;y:372px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:60;l:45;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:603px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:29680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:10;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>passadas est\u00e1ticas \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-10-slide-100-layer-13\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:-416px;y:472px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:42;l:49;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:654px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:29680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:11;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>Inicie o movimento em p\u00e9. Deslize <br>um dos p\u00e9s para frente, em uma <br>amplitude que seja poss\u00edvel realizar <br>a flex\u00e3o de joelhos em 90\u00ba ou <br>menos. A perna de tr\u00e1s deve estar <br>levemente flexionada. Des\u00e7a at\u00e9 <br>pr\u00f3ximo do ch\u00e3o, retorne \u00e0 posi\u00e7\u00e3o <br>inicial e troque as pernas.  \n\t\t\t\t\t\t\t<\/rs-layer><!--\n-->\t\t\t\t\t\t<\/rs-slide>\n\t\t\t\t\t\t<rs-slide style=\"position: absolute;\" data-key=\"rs-101\" data-title=\"agacha parede\" data-duration=\"15000\" data-anim=\"ms:9000;\" data-in=\"o:1;\" data-out=\"o:1;\">\n\t\t\t\t\t\t\t<img decoding=\"async\" src=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/dummy.png\" alt=\"agacha parede\" title=\"Como praticar atividade f\u00edsica em casa\" class=\"rev-slidebg tp-rs-img rs-lazyload\" data-lazyload=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/transparent.png\" data-bg=\"c:#E7E7E7;\" data-no-retina>\n<!--\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-10-slide-101-layer-19\" \n\t\t\t\t\t\t\t\tdata-type=\"image\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:-14px;y:-18px;\"\n\t\t\t\t\t\t\t\tdata-text=\"l:22;a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:1956px;h:1100px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;sp:290;sR:10;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:310;sR:14700;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:5;\"\n\t\t\t\t\t\t\t><img decoding=\"async\" src=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/dummy.png\" alt=\"\" class=\"tp-rs-img rs-lazyload\" width=\"1920\" height=\"1080\" data-lazyload=\"\/\/futurofunsejem.org.br\/online\/wp-content\/uploads\/2020\/05\/112-saude-03agachaparede-1920x1080px-2.jpg\" data-no-retina> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-10-slide-101-layer-4\" \n\t\t\t\t\t\t\t\tclass=\"tp-shape tp-shapewrapper\"\n\t\t\t\t\t\t\t\tdata-type=\"shape\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:149px;y:-2px;\"\n\t\t\t\t\t\t\t\tdata-text=\"a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:781px;h:1154px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sp:280;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:310;sR:14700;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:6;background-color:rgba(17,45,99,0.9);\"\n\t\t\t\t\t\t\t> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-10-slide-101-layer-21\" \n\t\t\t\t\t\t\t\tclass=\"tp-shape tp-shapewrapper\"\n\t\t\t\t\t\t\t\tdata-type=\"shape\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:298px;y:63px;\"\n\t\t\t\t\t\t\t\tdata-text=\"fw:100;a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:488px;h:126px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;sp:290;sR:10;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:310;sR:14700;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:7;background-color:#b478b2;\"\n\t\t\t\t\t\t\t> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-10-slide-101-layer-5\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#112d63\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:-422px;y:112px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:98;l:22;fw:700;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:777px;h:28px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sp:280;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:310;sR:14700;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:8;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>TREINO B \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-10-slide-101-layer-6\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:-420px;y:272px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:120;l:45;fw:700;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:781px;h:97px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sp:280;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:310;sR:14700;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:9;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>25 \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-10-slide-101-layer-11\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:-419px;y:372px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:50;l:55;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:603px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sp:280;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:310;sR:14700;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:10;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>segundos de agachamento <br>isom\u00e9trico apoiado ou n\u00e3o <br>na parede  \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-10-slide-101-layer-13\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:-421px;y:587px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:42;l:49;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:654px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sp:280;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:310;sR:14700;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:11;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>Encoste-se na parede e permane\u00e7a <br>im\u00f3vel com os joelhos em 90\u00ba pelo <br>tempo determinado. \n\t\t\t\t\t\t\t<\/rs-layer><!--\n-->\t\t\t\t\t\t<\/rs-slide>\n\t\t\t\t\t\t<rs-slide style=\"position: absolute;\" data-key=\"rs-102\" data-title=\"agacha 90\" data-duration=\"20000\" data-anim=\"ms:9000;\" data-in=\"o:1;\" data-out=\"o:1;\">\n\t\t\t\t\t\t\t<img decoding=\"async\" src=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/dummy.png\" alt=\"agacha 90\" title=\"Como praticar atividade f\u00edsica em casa\" class=\"rev-slidebg tp-rs-img rs-lazyload\" data-lazyload=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/transparent.png\" data-bg=\"c:#E7E7E7;\" data-no-retina>\n<!--\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-10-slide-102-layer-19\" \n\t\t\t\t\t\t\t\tdata-type=\"image\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:-14px;y:-18px;\"\n\t\t\t\t\t\t\t\tdata-text=\"l:22;a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:1956px;h:1100px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;sp:290;sR:10;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:310;sR:19700;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:5;\"\n\t\t\t\t\t\t\t><img decoding=\"async\" src=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/dummy.png\" alt=\"\" class=\"tp-rs-img rs-lazyload\" width=\"1920\" height=\"1080\" data-lazyload=\"\/\/futurofunsejem.org.br\/online\/wp-content\/uploads\/2020\/05\/112-saude-03agacha90-1920x1080px-1.jpg\" data-no-retina> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-10-slide-102-layer-4\" \n\t\t\t\t\t\t\t\tclass=\"tp-shape tp-shapewrapper\"\n\t\t\t\t\t\t\t\tdata-type=\"shape\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:149px;y:-2px;\"\n\t\t\t\t\t\t\t\tdata-text=\"a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:781px;h:1154px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sp:280;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:310;sR:19700;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:6;background-color:rgba(17,45,99,0.9);\"\n\t\t\t\t\t\t\t> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-10-slide-102-layer-21\" \n\t\t\t\t\t\t\t\tclass=\"tp-shape tp-shapewrapper\"\n\t\t\t\t\t\t\t\tdata-type=\"shape\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:298px;y:63px;\"\n\t\t\t\t\t\t\t\tdata-text=\"fw:100;a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:488px;h:126px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;sp:290;sR:10;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:310;sR:19700;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:7;background-color:#b478b2;\"\n\t\t\t\t\t\t\t> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-10-slide-102-layer-5\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#112d63\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:-422px;y:112px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:98;l:22;fw:700;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:777px;h:28px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sp:280;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:310;sR:19700;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:8;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>TREINO B \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-10-slide-102-layer-6\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:-420px;y:272px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:120;l:45;fw:700;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:781px;h:97px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sp:280;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:310;sR:19700;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:9;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>15 \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-10-slide-102-layer-11\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:-419px;y:372px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:60;l:45;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:603px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sp:280;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:310;sR:19700;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:10;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>agachamentos 90\u00ba \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-10-slide-102-layer-13\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:-416px;y:472px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:42;l:49;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:676px;h:242px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sp:280;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:310;sR:19700;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:11;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>Deixe os p\u00e9s na largura do quadril <br>e agache, enfatizando o movimento <br>do quadril para tr\u00e1s. Eleve os bra\u00e7os <br>na linha dos ombros para ajudar <br>na estabilidade. \n\t\t\t\t\t\t\t<\/rs-layer><!--\n-->\t\t\t\t\t\t<\/rs-slide>\n\t\t\t\t\t\t<rs-slide style=\"position: absolute;\" data-key=\"rs-103\" data-title=\"tempo\" data-duration=\"15000\" data-anim=\"ms:9000;\" data-in=\"o:1;\" data-out=\"o:1;\">\n\t\t\t\t\t\t\t<img decoding=\"async\" src=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/dummy.png\" alt=\"tempo\" title=\"Como praticar atividade f\u00edsica em casa\" class=\"rev-slidebg tp-rs-img rs-lazyload\" data-lazyload=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/transparent.png\" data-bg=\"c:#E7E7E7;\" data-no-retina>\n<!--\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-10-slide-103-layer-19\" \n\t\t\t\t\t\t\t\tdata-type=\"image\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:-14px;y:-18px;\"\n\t\t\t\t\t\t\t\tdata-text=\"l:22;a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:1956px;h:1100px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;sp:280;sR:10;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:14710;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:5;\"\n\t\t\t\t\t\t\t><img decoding=\"async\" src=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/dummy.png\" alt=\"\" class=\"tp-rs-img rs-lazyload\" width=\"1920\" height=\"1080\" data-lazyload=\"\/\/futurofunsejem.org.br\/online\/wp-content\/uploads\/2020\/05\/112-saude-03agacha90-1920x1080px-1.jpg\" data-no-retina> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-10-slide-103-layer-23\" \n\t\t\t\t\t\t\t\tclass=\"tp-shape tp-shapewrapper\"\n\t\t\t\t\t\t\t\tdata-type=\"shape\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:-23px;y:-50px;\"\n\t\t\t\t\t\t\t\tdata-text=\"a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:1979px;h:1145;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:30;sR:30;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sR:14670;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:6;background-color:rgba(0,0,0,0.7);\"\n\t\t\t\t\t\t\t> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-10-slide-103-layer-4\" \n\t\t\t\t\t\t\t\tclass=\"tp-shape tp-shapewrapper\"\n\t\t\t\t\t\t\t\tdata-type=\"shape\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:149px;y:-2px;\"\n\t\t\t\t\t\t\t\tdata-text=\"a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:781px;h:1154px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:14680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:7;background-color:rgba(17,45,99,0.9);\"\n\t\t\t\t\t\t\t> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-10-slide-103-layer-21\" \n\t\t\t\t\t\t\t\tclass=\"tp-shape tp-shapewrapper\"\n\t\t\t\t\t\t\t\tdata-type=\"shape\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:298px;y:63px;\"\n\t\t\t\t\t\t\t\tdata-text=\"fw:100;a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:488px;h:126px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;sp:280;sR:10;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:14710;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:8;background-color:#b478b2;\"\n\t\t\t\t\t\t\t> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-10-slide-103-layer-5\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#112d63\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:-422px;y:112px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:98;l:22;fw:700;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:777px;h:28px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:14680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:9;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>TREINO B \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-10-slide-103-layer-11\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:-418px;y:344px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:55;l:60;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:663px;h:301px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:14680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:10;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>Assim que finalizar os <br>tr\u00eas exerc\u00edcios, descanse <br>de 40 a 60 segundos e <br>repita-os novamente. <br><br>Fa\u00e7a a s\u00e9rie quatro vezes.   \n\t\t\t\t\t\t\t<\/rs-layer><!--\n-->\t\t\t\t\t\t<\/rs-slide>\n\t\t\t\t\t<\/rs-slides>\n\t\t\t\t<\/rs-module>\n\t\t\t\t<script>\n\t\t\t\t\tsetREVStartSize({c: 'rev_slider_10_3',rl:[1240,1024,778,480],el:[],gw:[1920],gh:[1080],type:'standard',justify:'',layout:'fullwidth',mh:\"0\"});if (window.RS_MODULES!==undefined && window.RS_MODULES.modules!==undefined && window.RS_MODULES.modules[\"revslider103\"]!==undefined) {window.RS_MODULES.modules[\"revslider103\"].once = false;window.revapi10 = undefined;if (window.RS_MODULES.checkMinimal!==undefined) window.RS_MODULES.checkMinimal()}\n\t\t\t\t<\/script>\n\t\t\t<\/rs-module-wrap>\n\t\t\t<!-- END REVOLUTION SLIDER -->\n[\/vc_column][\/vc_row][vc_row][vc_column]\n\t\t\t<!-- START bemestar112treinoc REVOLUTION SLIDER 6.6.13 --><p class=\"rs-p-wp-fix\"><\/p>\n\t\t\t<rs-module-wrap id=\"rev_slider_11_4_wrapper\" data-source=\"gallery\" style=\"visibility:hidden;background:transparent;padding:0;margin:0px auto;margin-top:0;margin-bottom:0;\">\n\t\t\t\t<rs-module id=\"rev_slider_11_4\" style=\"\" data-version=\"6.6.13\">\n\t\t\t\t\t<rs-slides style=\"overflow: hidden; position: absolute;\">\n\t\t\t\t\t\t<rs-slide style=\"position: absolute;\" data-key=\"rs-114\" data-title=\"treino C\" data-duration=\"10000\" data-anim=\"ms:9000;\" data-in=\"o:1;\" data-out=\"o:1;\">\n\t\t\t\t\t\t\t<img decoding=\"async\" src=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/dummy.png\" alt=\"treino C\" title=\"Como praticar atividade f\u00edsica em casa\" class=\"rev-slidebg tp-rs-img rs-lazyload\" data-lazyload=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/transparent.png\" data-bg=\"c:#E7E7E7;\" data-no-retina>\n<!--\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-11-slide-114-layer-4\" \n\t\t\t\t\t\t\t\tclass=\"tp-shape tp-shapewrapper\"\n\t\t\t\t\t\t\t\tdata-type=\"shape\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:1px;y:c;\"\n\t\t\t\t\t\t\t\tdata-text=\"a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:1972px;h:1157px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:9680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:5;background-color:#112d63;\"\n\t\t\t\t\t\t\t> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-11-slide-114-layer-21\" \n\t\t\t\t\t\t\t\tclass=\"tp-shape tp-shapewrapper\"\n\t\t\t\t\t\t\t\tdata-type=\"shape\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;y:c;\"\n\t\t\t\t\t\t\t\tdata-text=\"fw:100;a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:861px;h:223px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;sR:10;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sR:9690;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:6;background-color:#eb5e30;\"\n\t\t\t\t\t\t\t> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-11-slide-114-layer-5\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#112d63\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;y:c;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:160;l:22;fw:700;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:777px;h:28px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:9680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:7;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>TREINO C \n\t\t\t\t\t\t\t<\/rs-layer><!--\n-->\t\t\t\t\t\t<\/rs-slide>\n\t\t\t\t\t\t<rs-slide style=\"position: absolute;\" data-key=\"rs-120\" data-title=\"corrida estacionaria\" data-anim=\"ms:9000;\" data-in=\"o:1;\" data-out=\"o:1;\">\n\t\t\t\t\t\t\t<img decoding=\"async\" src=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/dummy.png\" alt=\"corrida estacionaria\" title=\"Como praticar atividade f\u00edsica em casa\" class=\"rev-slidebg tp-rs-img rs-lazyload\" data-lazyload=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/transparent.png\" data-bg=\"c:#E7E7E7;\" data-no-retina>\n<!--\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-11-slide-120-layer-19\" \n\t\t\t\t\t\t\t\tdata-type=\"image\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:-14px;y:-18px;\"\n\t\t\t\t\t\t\t\tdata-text=\"l:22;a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:1956px;h:1100px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;sR:10;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sR:29690;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:5;\"\n\t\t\t\t\t\t\t><img decoding=\"async\" src=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/dummy.png\" alt=\"\" class=\"tp-rs-img rs-lazyload\" width=\"1920\" height=\"1080\" data-lazyload=\"\/\/futurofunsejem.org.br\/online\/wp-content\/uploads\/2020\/05\/112-saude-04corrida-1920x1080px-1.jpg\" data-no-retina> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-11-slide-120-layer-4\" \n\t\t\t\t\t\t\t\tclass=\"tp-shape tp-shapewrapper\"\n\t\t\t\t\t\t\t\tdata-type=\"shape\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:970px;y:-3px;\"\n\t\t\t\t\t\t\t\tdata-text=\"a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:781px;h:1154px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:29680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:6;background-color:rgba(17,45,99,0.9);\"\n\t\t\t\t\t\t\t> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-11-slide-120-layer-21\" \n\t\t\t\t\t\t\t\tclass=\"tp-shape tp-shapewrapper\"\n\t\t\t\t\t\t\t\tdata-type=\"shape\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:1119px;y:62px;\"\n\t\t\t\t\t\t\t\tdata-text=\"fw:100;a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:488px;h:126px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;sR:10;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sR:29690;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:7;background-color:#eb5e30;\"\n\t\t\t\t\t\t\t> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-11-slide-120-layer-5\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#112d63\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:399px;y:111px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:98;l:22;fw:700;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:777px;h:28px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:29680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:8;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>TREINO C \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-11-slide-120-layer-6\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:401px;y:271px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:120;l:45;fw:700;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:781px;h:97px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:29680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:9;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>30 \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-11-slide-120-layer-11\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:402px;y:371px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:60;l:65;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:603px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:29680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:10;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>segundos de corrida <br>estacion\u00e1ria 90\u00ba  \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-11-slide-120-layer-13\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:397px;y:551px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:36;l:43;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:684px;h:511px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:29680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:11;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>Com o olhar dirigido para frente, eleve <br>um joelho at\u00e9 a linha da cintura, sem <br>inclinar o tronco para frente ou para tr\u00e1s. <br>Ao mesmo tempo, eleve o bra\u00e7o contr\u00e1rio. <br>Depois disso, fa\u00e7a o movimento da corrida <br>para a frente, transferindo a energia <br>necess\u00e1ria para correr. N\u00e3o \u00e9 para saltar, <br>mas, sim, fazer o movimento de flex\u00e3o e <br>extens\u00e3o dos joelhos, imitando a corrida, <br>de forma r\u00e1pida e controlada, tirando e <br>voltando o p\u00e9 para o solo. \n\t\t\t\t\t\t\t<\/rs-layer><!--\n-->\t\t\t\t\t\t<\/rs-slide>\n\t\t\t\t\t\t<rs-slide style=\"position: absolute;\" data-key=\"rs-121\" data-title=\"eleva\u00e7\u00e3o\" data-anim=\"ms:9000;\" data-in=\"o:1;\" data-out=\"o:1;\">\n\t\t\t\t\t\t\t<img decoding=\"async\" src=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/dummy.png\" alt=\"eleva\u00e7\u00e3o\" title=\"Como praticar atividade f\u00edsica em casa\" class=\"rev-slidebg tp-rs-img rs-lazyload\" data-lazyload=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/transparent.png\" data-bg=\"c:#E7E7E7;\" data-no-retina>\n<!--\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-11-slide-121-layer-19\" \n\t\t\t\t\t\t\t\tdata-type=\"image\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:-14px;y:-18px;\"\n\t\t\t\t\t\t\t\tdata-text=\"l:22;a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:1956px;h:1100px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:29680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:5;\"\n\t\t\t\t\t\t\t><img decoding=\"async\" src=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/dummy.png\" alt=\"\" class=\"tp-rs-img rs-lazyload\" width=\"1920\" height=\"1080\" data-lazyload=\"\/\/futurofunsejem.org.br\/online\/wp-content\/uploads\/2020\/05\/112-saude-04elevacao-1920x1080px.jpg\" data-no-retina> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-11-slide-121-layer-4\" \n\t\t\t\t\t\t\t\tclass=\"tp-shape tp-shapewrapper\"\n\t\t\t\t\t\t\t\tdata-type=\"shape\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:800px;y:-4px;\"\n\t\t\t\t\t\t\t\tdata-text=\"a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:1027px;h:689px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:29680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:6;background-color:rgba(17,45,99,0.9);\"\n\t\t\t\t\t\t\t> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-11-slide-121-layer-21\" \n\t\t\t\t\t\t\t\tclass=\"tp-shape tp-shapewrapper\"\n\t\t\t\t\t\t\t\tdata-type=\"shape\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:360px;y:57px;\"\n\t\t\t\t\t\t\t\tdata-text=\"fw:100;a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:488px;h:126px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:29680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:7;background-color:#eb5e30;\"\n\t\t\t\t\t\t\t> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-11-slide-121-layer-5\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#112d63\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:365px;y:107px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:98;l:22;fw:700;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:777px;h:28px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:29680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:8;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>TREINO C \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-11-slide-121-layer-6\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:28px;y:257px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:120;l:45;fw:700;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:151px;h:97px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:29680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:9;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>10 \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-11-slide-121-layer-11\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:29px;y:349px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:55;l:60;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:284px;h:251px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:29680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:10;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>repeti\u00e7\u00f5es <br>de eleva\u00e7\u00e3o <br>de quadril <br>no solo \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-11-slide-121-layer-13\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:514px;y:239px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:33;l:40;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:623px;h:514px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:29680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:11;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>Deite-se de costas com os bra\u00e7os <br>estendidos, os joelhos flexionados e <br>os p\u00e9s apoiados no ch\u00e3o logo \u00e0 frente <br>do quadril. Levante os quadris do solo, <br>formando uma linha reta desde os joelhos <br>at\u00e9 os ombros, contraia os m\u00fasculos dos <br>gl\u00fateos o m\u00e1ximo que conseguir e <br>mantenha o resto do corpo im\u00f3vel. <br>Depois des\u00e7a o quadril lentamente at\u00e9 <br>os gl\u00fateos encostarem o solo. \n\t\t\t\t\t\t\t<\/rs-layer><!--\n-->\t\t\t\t\t\t<\/rs-slide>\n\t\t\t\t\t\t<rs-slide style=\"position: absolute;\" data-key=\"rs-122\" data-title=\"flex\u00e3o fechada\" data-anim=\"ms:9000;\" data-in=\"o:1;\" data-out=\"o:1;\">\n\t\t\t\t\t\t\t<img decoding=\"async\" src=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/dummy.png\" alt=\"flex\u00e3o fechada\" title=\"Como praticar atividade f\u00edsica em casa\" class=\"rev-slidebg tp-rs-img rs-lazyload\" data-lazyload=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/transparent.png\" data-bg=\"c:#E7E7E7;\" data-no-retina>\n<!--\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-11-slide-122-layer-19\" \n\t\t\t\t\t\t\t\tdata-type=\"image\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:-14px;y:-18px;\"\n\t\t\t\t\t\t\t\tdata-text=\"l:22;a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:1956px;h:1100px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sR:29680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:5;\"\n\t\t\t\t\t\t\t><img decoding=\"async\" src=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/dummy.png\" alt=\"\" class=\"tp-rs-img rs-lazyload\" width=\"1920\" height=\"1080\" data-lazyload=\"\/\/futurofunsejem.org.br\/online\/wp-content\/uploads\/2020\/05\/112-saude-04flexao-1920x1080px-1.jpg\" data-no-retina> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-11-slide-122-layer-4\" \n\t\t\t\t\t\t\t\tclass=\"tp-shape tp-shapewrapper\"\n\t\t\t\t\t\t\t\tdata-type=\"shape\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:415px;\"\n\t\t\t\t\t\t\t\tdata-text=\"a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:1335px;h:549;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:29680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:6;background-color:rgba(17,45,99,0.9);\"\n\t\t\t\t\t\t\t> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-11-slide-122-layer-21\" \n\t\t\t\t\t\t\t\tclass=\"tp-shape tp-shapewrapper\"\n\t\t\t\t\t\t\t\tdata-type=\"shape\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:817px;y:45px;\"\n\t\t\t\t\t\t\t\tdata-text=\"fw:100;a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:488px;h:126px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sR:29680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:7;background-color:#eb5e30;\"\n\t\t\t\t\t\t\t> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-11-slide-122-layer-5\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#112d63\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:100px;y:94px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:98;l:22;fw:700;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:777px;h:28px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:29680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:8;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>TREINO C \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-11-slide-122-layer-6\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:-283px;y:238px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:120;l:45;fw:700;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:72px;h:97px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:29680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:9;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>5 \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-11-slide-122-layer-11\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:-284px;y:339px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:60;l:65;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:451px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:29680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:10;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>flex\u00f5es fechadas \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-11-slide-122-layer-23\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:-282px;y:423px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:35;l:40;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:362px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:29680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:11;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>m\u00e3os apoiadas no <br>solo na linha do ombro \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-11-slide-122-layer-13\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:364px;y:220px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:36;l:43;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:766px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:20;sR:20;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:320;sR:29680;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:12;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>Deite-se no ch\u00e3o, de barriga para baixo e apoie <br>as m\u00e3os no solo, abaixo dos ombros. Apoie os <br>p\u00e9s e estenda os cotovelos, subindo o corpo <br>todo de uma vez. Mantenha as costas retas, <br>alinhadas com o tronco. Flexione os cotovelos <br>e retorne quase \u00e0 posi\u00e7\u00e3o inicial, sem encostar <br>o corpo no ch\u00e3o.  \n\t\t\t\t\t\t\t<\/rs-layer><!--\n-->\t\t\t\t\t\t<\/rs-slide>\n\t\t\t\t\t\t<rs-slide style=\"position: absolute;\" data-key=\"rs-123\" data-title=\"tempo\" data-duration=\"15000\" data-anim=\"ms:9000;\" data-in=\"o:1;\" data-out=\"o:1;\">\n\t\t\t\t\t\t\t<img decoding=\"async\" src=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/dummy.png\" alt=\"tempo\" title=\"Como praticar atividade f\u00edsica em casa\" class=\"rev-slidebg tp-rs-img rs-lazyload\" data-lazyload=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/transparent.png\" data-bg=\"c:#E7E7E7;\" data-no-retina>\n<!--\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-11-slide-123-layer-19\" \n\t\t\t\t\t\t\t\tdata-type=\"image\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:-14px;y:-18px;\"\n\t\t\t\t\t\t\t\tdata-text=\"l:22;a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:1956px;h:1100px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:19.921875;sR:19.921875;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sR:14680.078125;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:5;\"\n\t\t\t\t\t\t\t><img decoding=\"async\" src=\"\/\/futurofunsejem.org.br\/online\/wp-content\/plugins\/revslider\/public\/assets\/assets\/dummy.png\" alt=\"\" class=\"tp-rs-img rs-lazyload\" width=\"1920\" height=\"1080\" data-lazyload=\"\/\/futurofunsejem.org.br\/online\/wp-content\/uploads\/2020\/05\/112-saude-04flexao-1920x1080px-1.jpg\" data-no-retina> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-11-slide-123-layer-25\" \n\t\t\t\t\t\t\t\tclass=\"tp-shape tp-shapewrapper\"\n\t\t\t\t\t\t\t\tdata-type=\"shape\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:-25px;y:-22px;\"\n\t\t\t\t\t\t\t\tdata-text=\"a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:1985px;h:1133;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:19.921875;sR:19.921875;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sR:14680.078125;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:6;background-color:rgba(0,0,0,0.7);\"\n\t\t\t\t\t\t\t> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-11-slide-123-layer-4\" \n\t\t\t\t\t\t\t\tclass=\"tp-shape tp-shapewrapper\"\n\t\t\t\t\t\t\t\tdata-type=\"shape\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:415px;\"\n\t\t\t\t\t\t\t\tdata-text=\"a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:1335px;h:549;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:19.921875;sR:19.921875;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:330;sR:14680.078125;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:7;background-color:rgba(17,45,99,0.9);\"\n\t\t\t\t\t\t\t> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-11-slide-123-layer-21\" \n\t\t\t\t\t\t\t\tclass=\"tp-shape tp-shapewrapper\"\n\t\t\t\t\t\t\t\tdata-type=\"shape\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:829px;y:45px;\"\n\t\t\t\t\t\t\t\tdata-text=\"fw:100;a:inherit;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:488px;h:126px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:19.921875;sR:19.921875;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sR:14680.078125;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:8;background-color:#eb5e30;\"\n\t\t\t\t\t\t\t> \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-11-slide-123-layer-5\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#112d63\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:111px;y:94px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:98;l:22;fw:700;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:777px;h:28px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:19.921875;sR:19.921875;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:330;sR:14680.078125;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:9;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>TREINO C \n\t\t\t\t\t\t\t<\/rs-layer><!--\n\n\t\t\t\t\t\t\t--><rs-layer\n\t\t\t\t\t\t\t\tid=\"slider-11-slide-123-layer-11\" \n\t\t\t\t\t\t\t\tdata-type=\"text\"\n\t\t\t\t\t\t\t\tdata-color=\"#ffffff\"\n\t\t\t\t\t\t\t\tdata-rsp_ch=\"on\"\n\t\t\t\t\t\t\t\tdata-xy=\"x:c;xo:121px;y:241px;\"\n\t\t\t\t\t\t\t\tdata-text=\"s:58;l:63;ls:0px;a:center;\"\n\t\t\t\t\t\t\t\tdata-dim=\"w:1237px;\"\n\t\t\t\t\t\t\t\tdata-frame_0=\"tp:600;\"\n\t\t\t\t\t\t\t\tdata-frame_1=\"tp:600;st:19.921875;sR:19.921875;\"\n\t\t\t\t\t\t\t\tdata-frame_999=\"o:0;tp:600;st:w;sp:330;sR:14680.078125;\"\n\t\t\t\t\t\t\t\tstyle=\"z-index:10;font-family:'Roboto';\"\n\t\t\t\t\t\t\t>Assim que finalizar os tr\u00eas exerc\u00edcios, descanse <br>de 30 a 50 segundos e repita-os novamente. <br><br>Fa\u00e7a a s\u00e9rie quatro vezes. \n\t\t\t\t\t\t\t<\/rs-layer><!--\n-->\t\t\t\t\t\t<\/rs-slide>\n\t\t\t\t\t<\/rs-slides>\n\t\t\t\t<\/rs-module>\n\t\t\t\t<script>\n\t\t\t\t\tsetREVStartSize({c: 'rev_slider_11_4',rl:[1240,1024,778,480],el:[],gw:[1920],gh:[1080],type:'standard',justify:'',layout:'fullwidth',mh:\"0\"});if (window.RS_MODULES!==undefined && window.RS_MODULES.modules!==undefined && window.RS_MODULES.modules[\"revslider114\"]!==undefined) {window.RS_MODULES.modules[\"revslider114\"].once = false;window.revapi11 = undefined;if (window.RS_MODULES.checkMinimal!==undefined) window.RS_MODULES.checkMinimal()}\n\t\t\t\t<\/script>\n\t\t\t<\/rs-module-wrap>\n\t\t\t<!-- END REVOLUTION SLIDER -->\n[\/vc_column][\/vc_row]<\/p>\n<\/section>","protected":false},"excerpt":{"rendered":"<p>Conhe\u00e7a a calistenia, sistema de treino que utiliza o pr\u00f3prio peso corporal para o exerc\u00edcio f\u00edsico.<\/p>\n","protected":false},"author":7,"featured_media":781,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4,63],"tags":[68,67],"class_list":["post-674","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bem-estar","category-edicao-112","tag-calistenia","tag-em-casa"],"acf":[],"yoast_head":"<!-- This site is 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