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Sempre que surge uma oportunidade  de experimentar algo novo, lá estou eu! Foi o que aconteceu na minha  passagem pela ilha de Porto Santo-Madeira. Pratiquei uma nova modalidade  o Stand up Paddle (conhecido também por SUP). \u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cbr \/\u003E\u003Cdiv class=\"separator\" style=\"clear: both; text-align: center;\"\u003E\u003Ca href=\"http:\/\/4.bp.blogspot.com\/-SY9JfXBRxe4\/VFaqkdTlFMI\/AAAAAAAARtw\/SCZmntQiK2Y\/s1600\/12456.jpg\" imageanchor=\"1\" style=\"margin-left: 1em; margin-right: 1em;\"\u003E\u003Cimg border=\"0\" src=\"http:\/\/4.bp.blogspot.com\/-SY9JfXBRxe4\/VFaqkdTlFMI\/AAAAAAAARtw\/SCZmntQiK2Y\/s1600\/12456.jpg\" height=\"300\" width=\"400\" \/\u003E\u003C\/a\u003E\u003C\/div\u003E\u003Cbr \/\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cspan data-mce-style=\"font-family: georgia,palatino; font-size: 12pt;\"\u003EAdorei  a experiência! É um desporto que está super na moda, e não é por acaso:  meninas experimentem e vão ver que vão\u0026nbsp;\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cspan data-mce-style=\"font-family: georgia,palatino; font-size: 12pt;\"\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Ca name='more'\u003E\u003C\/a\u003E\u003Cspan style=\"font-size: large;\"\u003E\u0026nbsp;\u003C\/span\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cspan data-mce-style=\"font-family: georgia,palatino; font-size: 12pt;\"\u003Eadorar, pois ajuda a manter o  corpo em forma. A sensação de caminhar sobre a água é fantástico, ajuda a  relaxar a mente, a apreciar a paisagem e a desfrutar do momento.\u003C\/span\u003E\u003Cbr \/\u003E\u003Cspan data-mce-style=\"font-family: georgia,palatino; font-size: 12pt;\"\u003EVou repetir!\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cbr \/\u003E\u003C\/span\u003E\u003C\/span\u003E\u003Cdiv class=\"separator\" style=\"clear: both; text-align: center;\"\u003E\u003Ca href=\"http:\/\/2.bp.blogspot.com\/-vNPyAnoKCk0\/VFaqkJIQtCI\/AAAAAAAARts\/oD93NjIdZ5k\/s1600\/12457.jpg\" imageanchor=\"1\" style=\"margin-left: 1em; margin-right: 1em;\"\u003E\u003Cimg border=\"0\" src=\"http:\/\/2.bp.blogspot.com\/-vNPyAnoKCk0\/VFaqkJIQtCI\/AAAAAAAARts\/oD93NjIdZ5k\/s1600\/12457.jpg\" height=\"307\" width=\"400\" \/\u003E\u003C\/a\u003E\u003C\/div\u003E\u003Cbr \/\u003E\u003Cdiv class=\"separator\" style=\"clear: both; text-align: center;\"\u003E\u003Ca href=\"http:\/\/1.bp.blogspot.com\/-OyupDL4sCmo\/VFaqkk_p15I\/AAAAAAAARt8\/ijbVhKLYbXQ\/s1600\/12458.jpg\" imageanchor=\"1\" style=\"margin-left: 1em; margin-right: 1em;\"\u003E\u003Cimg border=\"0\" src=\"http:\/\/1.bp.blogspot.com\/-OyupDL4sCmo\/VFaqkk_p15I\/AAAAAAAARt8\/ijbVhKLYbXQ\/s1600\/12458.jpg\" height=\"300\" width=\"400\" \/\u003E\u003C\/a\u003E\u003C\/div\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cbr \/\u003E\u003C\/span\u003E\u003C\/span\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cbr \/\u003E\u003C\/span\u003E\u003C\/span\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cspan data-mce-style=\"font-family: georgia,palatino; font-size: 12pt;\"\u003EStand  up paddle surf (SUP), ou em havaiano Hoe he'e nalu, afirma-se como um  desporto emergente com tradições havaianas, que ganhou o seu estatuto  devido ao facto dos instrutores de surf poderem gerir melhor os seus  grandes grupos de alunos, uma vez que a posição vertical em cima da  prancha aumenta a visibilidade e permite perceber o que acontece à nossa  volta – por exemplo as ondulações.\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E \u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cbr \/\u003E\u003Cspan data-mce-style=\"font-family: georgia,palatino; font-size: 12pt;\"\u003EO  SUP permite aos atletas um forte desenvolvimento físico. Este desporto  tornou-se popular em climas quentes costeiros e águas calmas e  tranquilas, ganhando popularidade nos quatro cantos do mundo.\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E \u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cbr \/\u003E\u003Cspan data-mce-style=\"font-family: georgia,palatino; font-size: 12pt;\"\u003EEsta  é uma actividade para todas as idades que promove a saúde e bem-estar  físico, venha connosco experimentar já esta modalidade e desenvolva a  sua condição física (resistência): cardiovascular e força muscular.\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E \u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cbr \/\u003E\u003Cspan data-mce-style=\"font-family: georgia,palatino; font-size: 12pt;\"\u003EPodem experimentar uma aula na \u003Ca data-mce-href=\"http:\/\/www.marinaparquedasnacoes.pt\/centro-nautico\/stand-up-paddle\" href=\"http:\/\/www.marinaparquedasnacoes.pt\/centro-nautico\/stand-up-paddle\"\u003EMarina Parques das Nações\u003C\/a\u003E.\u003C\/span\u003E\u003Cbr \/\u003E\u003Cspan data-mce-style=\"font-family: georgia,palatino; font-size: 12pt;\"\u003EPara mais informações contactem em info@marinaparquedasnacoes.pt\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cspan data-mce-style=\"font-family: georgia,palatino; font-size: 12pt;\"\u003E\u003Cbr data-mce-bogus=\"1\" \/\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cspan data-mce-style=\"font-family: georgia,palatino; font-size: 12pt;\"\u003EPreços e aulas Stand Up Paddle\u0026nbsp;\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cspan data-mce-style=\"font-family: georgia,palatino; font-size: 12pt;\"\u003EHoras\u0026nbsp;\u0026nbsp; 1 pax\u0026nbsp;\u0026nbsp; +2 pax \u003Cbr \/\u003E\u0026nbsp;\u0026nbsp; 1h\u0026nbsp;\u0026nbsp;\u0026nbsp;\u0026nbsp;\u0026nbsp;\u0026nbsp;\u0026nbsp;\u0026nbsp; 40€\u0026nbsp;\u0026nbsp;\u0026nbsp;\u0026nbsp;\u0026nbsp; 30€\u003Cbr \/\u003E\u0026nbsp;\u0026nbsp; 2h\u0026nbsp;\u0026nbsp;\u0026nbsp;\u0026nbsp;\u0026nbsp;\u0026nbsp;\u0026nbsp;\u0026nbsp; 70€ \u0026nbsp; \u0026nbsp;\u0026nbsp; 47€\u003Cbr \/\u003E\u0026nbsp;\u0026nbsp; 3h\u0026nbsp;\u0026nbsp;\u0026nbsp;\u0026nbsp;\u0026nbsp;\u0026nbsp;\u0026nbsp;\u0026nbsp; 80€\u0026nbsp;\u0026nbsp;\u0026nbsp;\u0026nbsp;\u0026nbsp; 55€\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cbr \/\u003E\u003Cbr \/\u003E\u003Cdiv class=\"separator\" style=\"clear: both; text-align: center;\"\u003E\u003Ca href=\"http:\/\/3.bp.blogspot.com\/-_UighXh3CjE\/VFarvgb-xrI\/AAAAAAAARuI\/IReX5e6-MWc\/s1600\/assinatura%2B(2).png\" imageanchor=\"1\" style=\"clear: left; float: left; margin-bottom: 1em; margin-right: 1em;\"\u003E\u003Cimg border=\"0\" src=\"http:\/\/3.bp.blogspot.com\/-_UighXh3CjE\/VFarvgb-xrI\/AAAAAAAARuI\/IReX5e6-MWc\/s1600\/assinatura%2B(2).png\" height=\"34\" width=\"200\" \/\u003E\u003C\/a\u003E\u003C\/div\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cspan data-mce-style=\"font-family: georgia,palatino; font-size: 12pt;\"\u003E\u0026nbsp;\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E"},"link":[{"rel":"replies","type":"application/atom+xml","href":"http:\/\/serfashiongirl.blogspot.com\/feeds\/6947797401604170426\/comments\/default","title":"Enviar comentários"},{"rel":"replies","type":"text/html","href":"http:\/\/serfashiongirl.blogspot.com\/2014\/11\/stand-up-paddle-parque-das-nacoes.html#comment-form","title":"0 Comentários"},{"rel":"edit","type":"application/atom+xml","href":"http:\/\/www.blogger.com\/feeds\/6183571926643048257\/posts\/default\/6947797401604170426"},{"rel":"self","type":"application/atom+xml","href":"http:\/\/www.blogger.com\/feeds\/6183571926643048257\/posts\/default\/6947797401604170426"},{"rel":"alternate","type":"text/html","href":"http:\/\/serfashiongirl.blogspot.com\/2014\/11\/stand-up-paddle-parque-das-nacoes.html","title":"Stand up Paddle - Parque das Nações"}],"author":[{"name":{"$t":"Xanoca Carmo"},"uri":{"$t":"https:\/\/plus.google.com\/117588338358428447519"},"email":{"$t":"noreply@blogger.com"},"gd$image":{"rel":"http://schemas.google.com/g/2005#thumbnail","width":"32","height":"32","src":"\/\/lh3.googleusercontent.com\/-JFKjlPT1To4\/AAAAAAAAAAI\/AAAAAAAAXTo\/rPTTcKpsjC8\/s512-c\/photo.jpg"}}],"media$thumbnail":{"xmlns$media":"http://search.yahoo.com/mrss/","url":"http:\/\/4.bp.blogspot.com\/-SY9JfXBRxe4\/VFaqkdTlFMI\/AAAAAAAARtw\/SCZmntQiK2Y\/s72-c\/12456.jpg","height":"72","width":"72"},"thr$total":{"$t":"0"},"gd$extendedProperty":[{"name":"commentSource","value":"1"},{"name":"commentModerationMode","value":"FILTERED_POSTMOD"}]},{"id":{"$t":"tag:blogger.com,1999:blog-6183571926643048257.post-6326146460302962068"},"published":{"$t":"2014-06-21T18:34:00.000+01:00"},"updated":{"$t":"2014-06-21T18:34:00.532+01:00"},"category":[{"scheme":"http://www.blogger.com/atom/ns#","term":"exercicio"},{"scheme":"http://www.blogger.com/atom/ns#","term":"saúde"}],"title":{"type":"text","$t":"Exercícios 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SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Dark List\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Shading\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful List\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Grid\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"60\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Shading Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"61\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light List Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"62\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Grid Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"63\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 1 Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"64\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 2 Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 1 Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" UnhideWhenUsed=\"false\" Name=\"Revision\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"34\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"List Paragraph\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"29\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Quote\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"30\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Intense Quote\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 2 Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 1 Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 2 Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 3 Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Dark List Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Shading Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful List Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Grid Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"60\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Shading Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"61\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light List Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"62\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Grid Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"63\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 1 Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"64\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 2 Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 1 Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 2 Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 1 Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 2 Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 3 Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Dark List Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Shading Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful List Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Grid Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"60\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Shading Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"61\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light List Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"62\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Grid Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"63\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 1 Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"64\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 2 Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 1 Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 2 Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 1 Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 2 Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 3 Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Dark List Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Shading Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful List Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Grid Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"60\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Shading Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"61\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light List Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"62\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Grid Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"63\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 1 Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"64\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 2 Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 1 Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 2 Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 1 Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 2 Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 3 Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Dark List Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Shading Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful List Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Grid Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"60\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Shading Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"61\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light List Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"62\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Grid Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"63\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 1 Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"64\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 2 Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 1 Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 2 Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 1 Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 2 Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 3 Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Dark List Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Shading Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful List Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Grid Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"60\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Shading Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"61\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light List Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"62\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Grid Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"63\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 1 Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"64\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 2 Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 1 Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 2 Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 1 Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 2 Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 3 Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Dark List Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Shading Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful List Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Grid Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"19\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Subtle Emphasis\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"21\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Intense Emphasis\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"31\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Subtle Reference\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"32\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Intense Reference\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"33\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Book Title\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"37\" Name=\"Bibliography\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" QFormat=\"true\" Name=\"TOC Heading\"\/\u003E \u003C\/w:LatentStyles\u003E\u003C\/xml\u003E\u003C![endif]--\u003E\u003C!--[if gte mso 10]\u003E\u003Cstyle\u003E \/* Style Definitions *\/  table.MsoNormalTable  {mso-style-name:\"Tabela normal\";  mso-tstyle-rowband-size:0;  mso-tstyle-colband-size:0;  mso-style-noshow:yes;  mso-style-priority:99;  mso-style-qformat:yes;  mso-style-parent:\"\";  mso-padding-alt:0cm 5.4pt 0cm 5.4pt;  mso-para-margin:0cm;  mso-para-margin-bottom:.0001pt;  mso-pagination:widow-orphan;  font-size:11.0pt;  font-family:\"Calibri\",\"sans-serif\";  mso-ascii-font-family:Calibri;  mso-ascii-theme-font:minor-latin;  mso-fareast-font-family:\"Times New Roman\";  mso-fareast-theme-font:minor-fareast;  mso-hansi-font-family:Calibri;  mso-hansi-theme-font:minor-latin;  mso-bidi-font-family:\"Times New Roman\";  mso-bidi-theme-font:minor-bidi;} \u003C\/style\u003E\u003C![endif]--\u003E \u003Cbr \/\u003E\u003Cdiv class=\"MsoNormal\"\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003EOlá, olá meninas!\u003C\/span\u003E\u003C\/span\u003E\u003C\/div\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cdiv class=\"MsoNormal\"\u003E\u003Cbr \/\u003E\u003C\/div\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cdiv class=\"MsoNormal\"\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003EHoje venho publicar a ultima sequencia dos exercícios que selecionei para vocês. O calor já chegou e as idas à praia vão tornar-se uma constante, por isso, vamos lá a fazer exercício físico para manter o corpo em forma. \u0026nbsp;\u003C\/span\u003E\u003C\/span\u003E\u003C\/div\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cdiv class=\"MsoNormal\"\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003EQualquer uma de nós pode realizar em casa - todos os dias.\u0026nbsp; \u003C\/span\u003E\u003C\/span\u003E\u003C\/div\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cdiv class=\"MsoNormal\"\u003E\u003Cbr \/\u003E\u003C\/div\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cdiv class=\"MsoNormal\"\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cspan lang=\"EN-US\"\u003ELet's go physical, no pain no gain!\u003C\/span\u003E\u003Cspan lang=\"EN-US\"\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/div\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cdiv class=\"MsoNormal\"\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cspan lang=\"EN-US\"\u003E\u0026nbsp; \u003C\/span\u003E\u003Cspan lang=\"EN-US\"\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/div\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E       \u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cdiv class=\"MsoNormal\"\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E10º Exercício\u003C\/span\u003E\u003C\/span\u003E\u003C\/div\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E Para finalizar a atividade, os exercícios indicados são de relaxamento muscular. Em pé, com as pernas unidas e semi-flexionadas, mantenham os braços elevados acima da cabeça.\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cdiv class=\"separator\" style=\"clear: both; text-align: center;\"\u003E\u003Ca href=\"http:\/\/2.bp.blogspot.com\/-HToMxE0pcxQ\/U58nxXO7PbI\/AAAAAAAAOsw\/TBYAxEt9lyI\/s1600\/10.png\" imageanchor=\"1\" style=\"margin-left: 1em; margin-right: 1em;\"\u003E\u003Cimg border=\"0\" src=\"http:\/\/2.bp.blogspot.com\/-HToMxE0pcxQ\/U58nxXO7PbI\/AAAAAAAAOsw\/TBYAxEt9lyI\/s1600\/10.png\" height=\"400\" width=\"307\" \/\u003E\u003C\/a\u003E\u003C\/div\u003E\u003Cbr \/\u003E\u003Cbr \/\u003E\u003Cdiv class=\"MsoNormal\"\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E11º Exercício\u003C\/span\u003E\u003C\/span\u003E\u003C\/div\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003EDesçam com o tronco em direção aos pés, relaxando a musculatura das costas, e depois retornem para a posição\u0026nbsp;\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Ca name='more'\u003E\u003C\/a\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003Einicial. Repitam este exercício de três a 10 vezes. Se estiverem com uma crise de dor lombar, devem evitar este exercício.\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cbr \/\u003E\u003Cdiv class=\"separator\" style=\"clear: both; text-align: center;\"\u003E\u003Ca href=\"http:\/\/1.bp.blogspot.com\/-UCG-PgGp8hs\/U58nxi-HKJI\/AAAAAAAAOs0\/lKzghZqNmzM\/s1600\/11.png\" imageanchor=\"1\" style=\"margin-left: 1em; margin-right: 1em;\"\u003E\u003Cimg border=\"0\" src=\"http:\/\/1.bp.blogspot.com\/-UCG-PgGp8hs\/U58nxi-HKJI\/AAAAAAAAOs0\/lKzghZqNmzM\/s1600\/11.png\" height=\"400\" width=\"321\" \/\u003E\u003C\/a\u003E\u003C\/div\u003E\u003Cbr \/\u003E\u003Cbr \/\u003E\u003Cdiv class=\"MsoNormal\"\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E12º Exercício\u003C\/span\u003E\u003C\/span\u003E\u003C\/div\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003EO último exercício de relaxamento deve ser feito em pé, com as pernas afastadas e joelhos relaxados. Coloquem uma mão atrás da cintura e elevem o outro braço acima da cabeça.\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cdiv class=\"separator\" style=\"clear: both; text-align: center;\"\u003E\u003Ca href=\"http:\/\/4.bp.blogspot.com\/-TcYLHyJz4wM\/U58nxkzP41I\/AAAAAAAAOs4\/oL3Rt0hcj6E\/s1600\/12.png\" imageanchor=\"1\" style=\"margin-left: 1em; margin-right: 1em;\"\u003E\u003Cimg border=\"0\" src=\"http:\/\/4.bp.blogspot.com\/-TcYLHyJz4wM\/U58nxkzP41I\/AAAAAAAAOs4\/oL3Rt0hcj6E\/s1600\/12.png\" height=\"400\" width=\"317\" \/\u003E\u003C\/a\u003E\u003C\/div\u003E\u003Cbr \/\u003E\u003Cbr \/\u003E\u003Cdiv class=\"MsoNormal\"\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E13º Exercício\u003C\/span\u003E\u003C\/span\u003E\u003C\/div\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003EO tronco deve ser inclinado lateralmente para o lado da mão que esta trás da cintura. Sustentem esta posição por 10 segundos e troquem de lado. O exercício deve ser repetido uma vez de cada lado.\u0026nbsp; \u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cdiv class=\"separator\" style=\"clear: both; text-align: center;\"\u003E\u003Ca href=\"http:\/\/4.bp.blogspot.com\/-yl9pjhmKtMs\/U58nyVXp5VI\/AAAAAAAAOtA\/4YDFZG24sgQ\/s1600\/13.png\" imageanchor=\"1\" style=\"margin-left: 1em; margin-right: 1em;\"\u003E\u003Cimg border=\"0\" src=\"http:\/\/4.bp.blogspot.com\/-yl9pjhmKtMs\/U58nyVXp5VI\/AAAAAAAAOtA\/4YDFZG24sgQ\/s1600\/13.png\" height=\"400\" width=\"313\" \/\u003E\u003C\/a\u003E\u003C\/div\u003E\u003Cbr \/\u003E\u003C!--[if gte mso 9]\u003E\u003Cxml\u003E \u003Cw:WordDocument\u003E  \u003Cw:View\u003ENormal\u003C\/w:View\u003E  \u003Cw:Zoom\u003E0\u003C\/w:Zoom\u003E  \u003Cw:TrackMoves\/\u003E  \u003Cw:TrackFormatting\/\u003E  \u003Cw:HyphenationZone\u003E21\u003C\/w:HyphenationZone\u003E  \u003Cw:PunctuationKerning\/\u003E  \u003Cw:ValidateAgainstSchemas\/\u003E  \u003Cw:SaveIfXMLInvalid\u003Efalse\u003C\/w:SaveIfXMLInvalid\u003E  \u003Cw:IgnoreMixedContent\u003Efalse\u003C\/w:IgnoreMixedContent\u003E  \u003Cw:AlwaysShowPlaceholderText\u003Efalse\u003C\/w:AlwaysShowPlaceholderText\u003E  \u003Cw:DoNotPromoteQF\/\u003E  \u003Cw:LidThemeOther\u003EPT\u003C\/w:LidThemeOther\u003E  \u003Cw:LidThemeAsian\u003EX-NONE\u003C\/w:LidThemeAsian\u003E  \u003Cw:LidThemeComplexScript\u003EX-NONE\u003C\/w:LidThemeComplexScript\u003E  \u003Cw:Compatibility\u003E   \u003Cw:BreakWrappedTables\/\u003E   \u003Cw:SnapToGridInCell\/\u003E   \u003Cw:WrapTextWithPunct\/\u003E   \u003Cw:UseAsianBreakRules\/\u003E   \u003Cw:DontGrowAutofit\/\u003E   \u003Cw:SplitPgBreakAndParaMark\/\u003E   \u003Cw:DontVertAlignCellWithSp\/\u003E   \u003Cw:DontBreakConstrainedForcedTables\/\u003E   \u003Cw:DontVertAlignInTxbx\/\u003E   \u003Cw:Word11KerningPairs\/\u003E   \u003Cw:CachedColBalance\/\u003E  \u003C\/w:Compatibility\u003E  \u003Cm:mathPr\u003E   \u003Cm:mathFont m:val=\"Cambria Math\"\/\u003E   \u003Cm:brkBin m:val=\"before\"\/\u003E   \u003Cm:brkBinSub m:val=\"--\"\/\u003E   \u003Cm:smallFrac m:val=\"off\"\/\u003E   \u003Cm:dispDef\/\u003E   \u003Cm:lMargin m:val=\"0\"\/\u003E   \u003Cm:rMargin m:val=\"0\"\/\u003E   \u003Cm:defJc m:val=\"centerGroup\"\/\u003E   \u003Cm:wrapIndent m:val=\"1440\"\/\u003E   \u003Cm:intLim m:val=\"subSup\"\/\u003E   \u003Cm:naryLim m:val=\"undOvr\"\/\u003E  \u003C\/m:mathPr\u003E\u003C\/w:WordDocument\u003E\u003C\/xml\u003E\u003C![endif]--\u003E\u003C!--[if gte mso 9]\u003E\u003Cxml\u003E \u003Cw:LatentStyles DefLockedState=\"false\" DefUnhideWhenUsed=\"true\"   DefSemiHidden=\"true\" DefQFormat=\"false\" DefPriority=\"99\"   LatentStyleCount=\"267\"\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"0\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Normal\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"9\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"heading 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"9\" QFormat=\"true\" Name=\"heading 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"9\" QFormat=\"true\" Name=\"heading 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"9\" QFormat=\"true\" Name=\"heading 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"9\" QFormat=\"true\" Name=\"heading 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"9\" QFormat=\"true\" Name=\"heading 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"9\" QFormat=\"true\" Name=\"heading 7\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"9\" QFormat=\"true\" Name=\"heading 8\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"9\" QFormat=\"true\" Name=\"heading 9\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" Name=\"toc 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" Name=\"toc 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" Name=\"toc 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" Name=\"toc 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" Name=\"toc 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" Name=\"toc 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" Name=\"toc 7\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" Name=\"toc 8\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" Name=\"toc 9\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"35\" QFormat=\"true\" Name=\"caption\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"10\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Title\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"1\" Name=\"Default Paragraph Font\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"11\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" 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Locked=\"false\" Priority=\"62\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Grid\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"63\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"64\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Dark List\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Shading\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful List\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Grid\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"60\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Shading Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"61\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light List Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"62\" SemiHidden=\"false\"    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SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 1 Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 2 Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 1 Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 2 Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 3 Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Dark List Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Shading Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful List Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Grid Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"60\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Shading Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"61\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light List Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"62\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Grid Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"63\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 1 Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"64\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 2 Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 1 Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 2 Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 1 Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 2 Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 3 Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Dark List Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Shading Accent 3\"\/\u003E  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4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 1 Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 2 Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 1 Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 2 Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 3 Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Dark List Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Shading 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\u003Cw:LsdException Locked=\"false\" Priority=\"33\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Book Title\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"37\" Name=\"Bibliography\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" QFormat=\"true\" Name=\"TOC Heading\"\/\u003E \u003C\/w:LatentStyles\u003E\u003C\/xml\u003E\u003C![endif]--\u003E\u003C!--[if gte mso 10]\u003E\u003Cstyle\u003E \/* Style Definitions *\/  table.MsoNormalTable  {mso-style-name:\"Tabela normal\";  mso-tstyle-rowband-size:0;  mso-tstyle-colband-size:0;  mso-style-noshow:yes;  mso-style-priority:99;  mso-style-qformat:yes;  mso-style-parent:\"\";  mso-padding-alt:0cm 5.4pt 0cm 5.4pt;  mso-para-margin:0cm;  mso-para-margin-bottom:.0001pt;  mso-pagination:widow-orphan;  font-size:11.0pt;  font-family:\"Calibri\",\"sans-serif\";  mso-ascii-font-family:Calibri;  mso-ascii-theme-font:minor-latin;  mso-fareast-font-family:\"Times New Roman\";  mso-fareast-theme-font:minor-fareast;  mso-hansi-font-family:Calibri;  mso-hansi-theme-font:minor-latin;  mso-bidi-font-family:\"Times New Roman\";  mso-bidi-theme-font:minor-bidi;} \u003C\/style\u003E\u003C![endif]--\u003E \u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\"Todos os exercícios devem ser feitos para evitar e melhorar as dores nas costas, mas caso vocês sintam qualquer desconforto é preciso suspenderem os exercícios e devem procurar um especialista\".\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cbr \/\u003E\u003Cbr \/\u003E\u003Cdiv class=\"separator\" style=\"clear: both; text-align: center;\"\u003E\u003Ca href=\"http:\/\/2.bp.blogspot.com\/-qfKZd_vUFB8\/U58qvao6FjI\/AAAAAAAAOtU\/Uf78ZDAIJoU\/s1600\/assinatura+(2).png\" imageanchor=\"1\" style=\"clear: left; float: left; margin-bottom: 1em; margin-right: 1em;\"\u003E\u003Cimg border=\"0\" src=\"http:\/\/2.bp.blogspot.com\/-qfKZd_vUFB8\/U58qvao6FjI\/AAAAAAAAOtU\/Uf78ZDAIJoU\/s1600\/assinatura+(2).png\" height=\"34\" width=\"200\" \/\u003E\u003C\/a\u003E\u003C\/div\u003E\u003Cspan style=\"mso-bidi-font-weight: bold;\"\u003E\u003C\/span\u003E\u003Cbr \/\u003E"},"link":[{"rel":"replies","type":"application/atom+xml","href":"http:\/\/serfashiongirl.blogspot.com\/feeds\/6326146460302962068\/comments\/default","title":"Enviar comentários"},{"rel":"replies","type":"text/html","href":"http:\/\/serfashiongirl.blogspot.com\/2014\/06\/exercicios-de-fortalecimento-4.html#comment-form","title":"0 Comentários"},{"rel":"edit","type":"application/atom+xml","href":"http:\/\/www.blogger.com\/feeds\/6183571926643048257\/posts\/default\/6326146460302962068"},{"rel":"self","type":"application/atom+xml","href":"http:\/\/www.blogger.com\/feeds\/6183571926643048257\/posts\/default\/6326146460302962068"},{"rel":"alternate","type":"text/html","href":"http:\/\/serfashiongirl.blogspot.com\/2014\/06\/exercicios-de-fortalecimento-4.html","title":"Exercícios de fortalecimento #4"}],"author":[{"name":{"$t":"Xanoca Carmo"},"uri":{"$t":"https:\/\/plus.google.com\/117588338358428447519"},"email":{"$t":"noreply@blogger.com"},"gd$image":{"rel":"http://schemas.google.com/g/2005#thumbnail","width":"32","height":"32","src":"\/\/lh3.googleusercontent.com\/-JFKjlPT1To4\/AAAAAAAAAAI\/AAAAAAAAXTo\/rPTTcKpsjC8\/s512-c\/photo.jpg"}}],"media$thumbnail":{"xmlns$media":"http://search.yahoo.com/mrss/","url":"http:\/\/2.bp.blogspot.com\/-HToMxE0pcxQ\/U58nxXO7PbI\/AAAAAAAAOsw\/TBYAxEt9lyI\/s72-c\/10.png","height":"72","width":"72"},"thr$total":{"$t":"0"},"gd$extendedProperty":[{"name":"commentSource","value":"1"},{"name":"commentModerationMode","value":"FILTERED_POSTMOD"}]},{"id":{"$t":"tag:blogger.com,1999:blog-6183571926643048257.post-5344176758583281736"},"published":{"$t":"2014-06-18T12:50:00.000+01:00"},"updated":{"$t":"2014-06-18T12:50:00.644+01:00"},"category":[{"scheme":"http://www.blogger.com/atom/ns#","term":"exercicio"},{"scheme":"http://www.blogger.com/atom/ns#","term":"saúde"}],"title":{"type":"text","$t":"Exercícios para as Costas"},"content":{"type":"html","$t":"\u003C!--[if gte mso 9]\u003E\u003Cxml\u003E \u003Co:OfficeDocumentSettings\u003E  \u003Co:RelyOnVML\/\u003E  \u003Co:AllowPNG\/\u003E \u003C\/o:OfficeDocumentSettings\u003E\u003C\/xml\u003E\u003C![endif]--\u003E\u003Cbr \/\u003E\u003Cdiv class=\"separator\" style=\"clear: both; text-align: center;\"\u003E\u003Ca href=\"http:\/\/4.bp.blogspot.com\/-5OStSe-Dj60\/U59GPRJHDaI\/AAAAAAAAOt8\/sVoh1v_ubbQ\/s1600\/dolor-de-espalda.jpg\" imageanchor=\"1\" style=\"margin-left: 1em; margin-right: 1em;\"\u003E\u003Cimg border=\"0\" src=\"http:\/\/4.bp.blogspot.com\/-5OStSe-Dj60\/U59GPRJHDaI\/AAAAAAAAOt8\/sVoh1v_ubbQ\/s1600\/dolor-de-espalda.jpg\" height=\"250\" width=\"400\" \/\u003E\u003C\/a\u003E\u003C\/div\u003E\u003C!--[if gte mso 9]\u003E\u003Cxml\u003E \u003Cw:WordDocument\u003E  \u003Cw:View\u003ENormal\u003C\/w:View\u003E  \u003Cw:Zoom\u003E0\u003C\/w:Zoom\u003E  \u003Cw:TrackMoves\/\u003E  \u003Cw:TrackFormatting\/\u003E  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large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cspan\u003E\u003C\/span\u003E\u003C\/span\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u0026nbsp;\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003EA quantidade de movimentos que nós fazemos diariamente torna-se um grande desafio manter as costas saudáveis. Mesmo quando estamos sentadas podemos estar a esforçar as costas. Dores de costas não são nada agradáveis e impedem-nos por vezes de realizar grande parte das nossas tarefas diárias. Então que tal prevenir as dores e os problemas ainda maiores fazendo exercícios?\u003C\/span\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cspan\u003E \u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cbr \/\u003E\u003Cdiv class=\"separator\" style=\"clear: both; text-align: center;\"\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Ca href=\"http:\/\/4.bp.blogspot.com\/-CUIM2SBkVO0\/U59GWYBlXqI\/AAAAAAAAOuE\/k6mKtE-Zv1g\/s1600\/postura+(1).jpg\" imageanchor=\"1\" style=\"clear: left; float: left; margin-bottom: 1em; margin-right: 1em;\"\u003E\u003Cimg border=\"0\" src=\"http:\/\/4.bp.blogspot.com\/-CUIM2SBkVO0\/U59GWYBlXqI\/AAAAAAAAOuE\/k6mKtE-Zv1g\/s1600\/postura+(1).jpg\" height=\"458\" width=\"640\" \/\u003E\u003C\/a\u003E\u003C\/span\u003E\u003C\/div\u003E\u003Cbr \/\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E \u003Cspan\u003EOs exercícios de costas, além de ajudarem a prevenir problemas de coluna, ainda podem melhorar a nossa\u0026nbsp;\u003C\/span\u003E\u003Cbr \/\u003E\u003Cspan\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Ca name='more'\u003E\u003C\/a\u003E\u003Cbr \/\u003E\u003Cspan\u003Equalidade de vida. O grupo muscular localizado nas costas é formado por quatro músculos, são eles:\u003C\/span\u003E\u003Cbr \/\u003E  \u003Cbr \/\u003E  \u003Cspan\u003ETrapézio: O músculo trapézio tem várias funções. É um dos responsáveis pela movimentação do ombro e da cabeça, e ainda tem papel importante na respiração.\u003C\/span\u003E\u003Cbr \/\u003E  \u003Cbr \/\u003E  \u003Cspan\u003EGrande Dorsal: É o maior músculo das costas. Também é responsável por alguns tipos de movimentos do ombro e tem um importante papel na extensão e flexão lateral da coluna vertebral lombar.\u003C\/span\u003E\u003Cbr \/\u003E  \u003Cbr \/\u003E  \u003Cspan\u003ERombóide: Estes músculos estão localizados na parte superior do dorso. Sofrem contração e relaxamento durante os movimentos dos ombros e ajudam a manter a postura correta.\u003C\/span\u003E\u003Cbr \/\u003E  \u003Cbr \/\u003E  \u003Cspan\u003ERegião Lombar: É o músculo que suporta a maior carga, pois é o responsável por manter o tronco recto quando se está sentado. Além disso, também tem relação direta com a postura.\u003C\/span\u003E\u003Cbr \/\u003E  \u003Cbr \/\u003E  \u003Cspan\u003EBenefícios dos Exercícios de Costas\u003C\/span\u003E\u003Cbr \/\u003E  \u003Cbr \/\u003E  \u003Cspan\u003EForça\u003C\/span\u003E\u003Cbr \/\u003E  \u003Cspan\u003EOs benefícios dos exercícios incluem o fortalecimento dos músculos das costas. Os exercícios de fortalecimento desenvolvem os músculos de forma que eles fiquem mais preparados para manter a sua coluna na posição correta. Além disso, ainda previnem as dores nas costas, para este caso os exercícios mais indicados são: ponte, abdominais e agachamentos com as costas apoiadas contra uma parede.\u003C\/span\u003E\u003Cbr \/\u003E  \u003Cbr \/\u003E  \u003Cspan\u003EFlexibilidade\u003C\/span\u003E\u003Cbr \/\u003E  \u003Cspan\u003EExercícios de costas também podem aumentar a sua flexibilidade. O alongamento aumenta a amplitude de movimentos e ainda melhora a sua resistência muscular. Praticar exercícios ajuda a manter as costas flexíveis o suficiente para executar as atividades diárias sem esforçar os músculos, o que torna mais fácil exercitarem-se de forma saudável.\u003C\/span\u003E\u003Cbr \/\u003E  \u003Cbr \/\u003E  \u003Cspan\u003EPrevenção de Dores\u003C\/span\u003E\u003Cbr \/\u003E  \u003Cspan\u003EDe acordo com pesquisas, o exercício físico é o único método comprovado que previne dores nas costas. O recomendado é, no mínimo, uma combinação de exercícios de alongamento e flexibilidade para as costas durante 15 minutos, três vezes por semana.\u003C\/span\u003E\u003Cbr \/\u003E  \u003Cbr \/\u003E  \u003Cspan\u003EConsultem um Profissional\u003C\/span\u003E\u003Cbr \/\u003E  \u003Cspan\u003EQuando se trata de qualquer tipo de exercício, é aconselhável consultar um especialista, e no caso dos exercícios de costas para tratar problemas, é importante consultar um profissional qualificado, como um fisioterapeuta, por exemplo. Dependendo do seu diagnóstico e nível de dor, será criado um programa de exercícios específico para você.\u003C\/span\u003E\u003Cbr \/\u003E  \u003Cbr \/\u003E  \u003Cspan\u003EAlém disso, um fisioterapeuta irá ensinar-te a forma correta de proceder com cada tipo de exercício, o que é muito importante, já que fazer exercícios de maneira errada pode prejudicar ao invés de beneficiar. Não basta apenas exercitarem-se, é importante ter segurança.\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cbr \/\u003E\u003Cbr \/\u003E\u003Cdiv class=\"separator\" style=\"clear: both; text-align: center;\"\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Ca href=\"http:\/\/2.bp.blogspot.com\/-qfKZd_vUFB8\/U58qvao6FjI\/AAAAAAAAOtY\/ZPkDd-0BixU\/s1600\/assinatura+%25282%2529.png\" imageanchor=\"1\" style=\"clear: left; float: left; margin-bottom: 1em; margin-right: 1em;\"\u003E\u003Cimg border=\"0\" src=\"http:\/\/2.bp.blogspot.com\/-qfKZd_vUFB8\/U58qvao6FjI\/AAAAAAAAOtY\/ZPkDd-0BixU\/s1600\/assinatura+%25282%2529.png\" height=\"34\" width=\"200\" \/\u003E\u003C\/a\u003E\u003C\/span\u003E\u003C\/div\u003E\u003Cbr \/\u003E  "},"link":[{"rel":"replies","type":"application/atom+xml","href":"http:\/\/serfashiongirl.blogspot.com\/feeds\/5344176758583281736\/comments\/default","title":"Enviar comentários"},{"rel":"replies","type":"text/html","href":"http:\/\/serfashiongirl.blogspot.com\/2014\/06\/exercicios-para-as-costas.html#comment-form","title":"0 Comentários"},{"rel":"edit","type":"application/atom+xml","href":"http:\/\/www.blogger.com\/feeds\/6183571926643048257\/posts\/default\/5344176758583281736"},{"rel":"self","type":"application/atom+xml","href":"http:\/\/www.blogger.com\/feeds\/6183571926643048257\/posts\/default\/5344176758583281736"},{"rel":"alternate","type":"text/html","href":"http:\/\/serfashiongirl.blogspot.com\/2014\/06\/exercicios-para-as-costas.html","title":"Exercícios para as Costas"}],"author":[{"name":{"$t":"Xanoca Carmo"},"uri":{"$t":"https:\/\/plus.google.com\/117588338358428447519"},"email":{"$t":"noreply@blogger.com"},"gd$image":{"rel":"http://schemas.google.com/g/2005#thumbnail","width":"32","height":"32","src":"\/\/lh3.googleusercontent.com\/-JFKjlPT1To4\/AAAAAAAAAAI\/AAAAAAAAXTo\/rPTTcKpsjC8\/s512-c\/photo.jpg"}}],"media$thumbnail":{"xmlns$media":"http://search.yahoo.com/mrss/","url":"http:\/\/4.bp.blogspot.com\/-5OStSe-Dj60\/U59GPRJHDaI\/AAAAAAAAOt8\/sVoh1v_ubbQ\/s72-c\/dolor-de-espalda.jpg","height":"72","width":"72"},"thr$total":{"$t":"0"},"gd$extendedProperty":[{"name":"commentSource","value":"1"},{"name":"commentModerationMode","value":"FILTERED_POSTMOD"}]},{"id":{"$t":"tag:blogger.com,1999:blog-6183571926643048257.post-8012357650058019790"},"published":{"$t":"2014-06-16T15:04:00.001+01:00"},"updated":{"$t":"2014-06-16T15:04:43.031+01:00"},"category":[{"scheme":"http://www.blogger.com/atom/ns#","term":"exercicio"},{"scheme":"http://www.blogger.com/atom/ns#","term":"saúde"}],"title":{"type":"text","$t":"Exercícios de fortalecimento #3"},"content":{"type":"html","$t":"\u003C!--[if gte mso 9]\u003E\u003Cxml\u003E \u003Co:OfficeDocumentSettings\u003E  \u003Co:RelyOnVML\/\u003E  \u003Co:AllowPNG\/\u003E \u003C\/o:OfficeDocumentSettings\u003E\u003C\/xml\u003E\u003C![endif]--\u003E\u003Cbr \/\u003E\u003C!--[if gte mso 9]\u003E\u003Cxml\u003E \u003Cw:WordDocument\u003E  \u003Cw:View\u003ENormal\u003C\/w:View\u003E  \u003Cw:Zoom\u003E0\u003C\/w:Zoom\u003E  \u003Cw:TrackMoves\/\u003E  \u003Cw:TrackFormatting\/\u003E  \u003Cw:HyphenationZone\u003E21\u003C\/w:HyphenationZone\u003E  \u003Cw:PunctuationKerning\/\u003E  \u003Cw:ValidateAgainstSchemas\/\u003E  \u003Cw:SaveIfXMLInvalid\u003Efalse\u003C\/w:SaveIfXMLInvalid\u003E  \u003Cw:IgnoreMixedContent\u003Efalse\u003C\/w:IgnoreMixedContent\u003E  \u003Cw:AlwaysShowPlaceholderText\u003Efalse\u003C\/w:AlwaysShowPlaceholderText\u003E  \u003Cw:DoNotPromoteQF\/\u003E  \u003Cw:LidThemeOther\u003EPT\u003C\/w:LidThemeOther\u003E  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Priority=\"39\" Name=\"toc 7\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" Name=\"toc 8\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" Name=\"toc 9\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"35\" QFormat=\"true\" Name=\"caption\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"10\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Title\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"1\" Name=\"Default Paragraph Font\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"11\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Subtitle\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"22\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Strong\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"20\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Emphasis\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"59\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Table Grid\"\/\u003E  \u003Cw:LsdException Locked=\"false\" UnhideWhenUsed=\"false\" Name=\"Placeholder Text\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"1\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"No Spacing\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"60\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Shading\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"61\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light List\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"62\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Grid\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"63\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"64\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Dark List\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Shading\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful List\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Grid\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"60\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Shading Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"61\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light List Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"62\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Grid Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"63\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 1 Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"64\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 2 Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 1 Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" UnhideWhenUsed=\"false\" Name=\"Revision\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"34\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"List Paragraph\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"29\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Quote\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"30\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Intense Quote\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 2 Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 1 Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 2 Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 3 Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Dark List Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Shading Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful List Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Grid Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"60\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Shading Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"61\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light List Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"62\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Grid Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"63\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 1 Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"64\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 2 Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 1 Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 2 Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 1 Accent 2\"\/\u003E  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Priority=\"60\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Shading Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"61\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light List Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"62\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Grid Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"63\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 1 Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"64\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 2 Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 1 Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 2 Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 1 Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 2 Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 3 Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Dark List Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Shading Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful List Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Grid Accent 6\"\/\u003E  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\u003Cw:BreakWrappedTables\/\u003E   \u003Cw:SnapToGridInCell\/\u003E   \u003Cw:WrapTextWithPunct\/\u003E   \u003Cw:UseAsianBreakRules\/\u003E   \u003Cw:DontGrowAutofit\/\u003E   \u003Cw:SplitPgBreakAndParaMark\/\u003E   \u003Cw:DontVertAlignCellWithSp\/\u003E   \u003Cw:DontBreakConstrainedForcedTables\/\u003E   \u003Cw:DontVertAlignInTxbx\/\u003E   \u003Cw:Word11KerningPairs\/\u003E   \u003Cw:CachedColBalance\/\u003E  \u003C\/w:Compatibility\u003E  \u003Cm:mathPr\u003E   \u003Cm:mathFont m:val=\"Cambria Math\"\/\u003E   \u003Cm:brkBin m:val=\"before\"\/\u003E   \u003Cm:brkBinSub m:val=\"--\"\/\u003E   \u003Cm:smallFrac m:val=\"off\"\/\u003E   \u003Cm:dispDef\/\u003E   \u003Cm:lMargin m:val=\"0\"\/\u003E   \u003Cm:rMargin m:val=\"0\"\/\u003E   \u003Cm:defJc m:val=\"centerGroup\"\/\u003E   \u003Cm:wrapIndent m:val=\"1440\"\/\u003E   \u003Cm:intLim m:val=\"subSup\"\/\u003E   \u003Cm:naryLim m:val=\"undOvr\"\/\u003E  \u003C\/m:mathPr\u003E\u003C\/w:WordDocument\u003E\u003C\/xml\u003E\u003C![endif]--\u003E\u003C!--[if gte mso 9]\u003E\u003Cxml\u003E \u003Cw:LatentStyles DefLockedState=\"false\" DefUnhideWhenUsed=\"true\"   DefSemiHidden=\"true\" DefQFormat=\"false\" DefPriority=\"99\"   LatentStyleCount=\"267\"\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"0\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Normal\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"9\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"heading 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"9\" QFormat=\"true\" Name=\"heading 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"9\" QFormat=\"true\" Name=\"heading 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"9\" QFormat=\"true\" Name=\"heading 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"9\" QFormat=\"true\" Name=\"heading 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"9\" QFormat=\"true\" Name=\"heading 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"9\" QFormat=\"true\" Name=\"heading 7\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"9\" QFormat=\"true\" Name=\"heading 8\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"9\" QFormat=\"true\" Name=\"heading 9\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" Name=\"toc 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" Name=\"toc 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" Name=\"toc 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" Name=\"toc 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" Name=\"toc 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" Name=\"toc 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" Name=\"toc 7\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" Name=\"toc 8\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" Name=\"toc 9\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"35\" QFormat=\"true\" Name=\"caption\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"10\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Title\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"1\" Name=\"Default Paragraph Font\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"11\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Subtitle\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"22\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Strong\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"20\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Emphasis\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"59\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Table Grid\"\/\u003E  \u003Cw:LsdException Locked=\"false\" UnhideWhenUsed=\"false\" Name=\"Placeholder Text\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"1\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"No Spacing\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"60\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Shading\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"61\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light List\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"62\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Grid\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"63\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"64\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Dark List\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Shading\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful List\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Grid\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"60\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Shading Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"61\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light List Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"62\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Grid Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"63\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 1 Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"64\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 2 Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 1 Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" UnhideWhenUsed=\"false\" Name=\"Revision\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"34\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"List Paragraph\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"29\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Quote\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"30\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Intense Quote\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 2 Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 1 Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 2 Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 3 Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Dark List Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Shading Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful List Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Grid Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"60\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Shading Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"61\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light List Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"62\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Grid Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"63\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 1 Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"64\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 2 Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 1 Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 2 Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 1 Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 2 Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 3 Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Dark List Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Shading Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful List Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Grid Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"60\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Shading Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"61\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light List Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"62\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Grid Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"63\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 1 Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"64\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 2 Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 1 Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 2 Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 1 Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 2 Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 3 Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Dark List Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Shading Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful List Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Grid Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"60\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Shading Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"61\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light List Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"62\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Grid Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"63\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 1 Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"64\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 2 Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 1 Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 2 Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 1 Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 2 Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 3 Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Dark List Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Shading Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful List Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Grid Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"60\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Shading Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"61\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light List Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"62\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Grid Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"63\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 1 Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"64\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 2 Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 1 Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 2 Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 1 Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 2 Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 3 Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Dark List Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Shading Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful List Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Grid Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"60\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Shading Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"61\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light List Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"62\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Grid Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"63\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 1 Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"64\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 2 Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 1 Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 2 Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 1 Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 2 Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 3 Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Dark List Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Shading Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful List Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Grid Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"19\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Subtle Emphasis\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"21\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Intense Emphasis\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"31\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Subtle Reference\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"32\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Intense Reference\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"33\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Book Title\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"37\" Name=\"Bibliography\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" QFormat=\"true\" Name=\"TOC Heading\"\/\u003E \u003C\/w:LatentStyles\u003E\u003C\/xml\u003E\u003C![endif]--\u003E\u003C!--[if gte mso 10]\u003E\u003Cstyle\u003E \/* Style Definitions *\/  table.MsoNormalTable  {mso-style-name:\"Tabela normal\";  mso-tstyle-rowband-size:0;  mso-tstyle-colband-size:0;  mso-style-noshow:yes;  mso-style-priority:99;  mso-style-qformat:yes;  mso-style-parent:\"\";  mso-padding-alt:0cm 5.4pt 0cm 5.4pt;  mso-para-margin:0cm;  mso-para-margin-bottom:.0001pt;  mso-pagination:widow-orphan;  font-size:11.0pt;  font-family:\"Calibri\",\"sans-serif\";  mso-ascii-font-family:Calibri;  mso-ascii-theme-font:minor-latin;  mso-hansi-font-family:Calibri;  mso-hansi-theme-font:minor-latin;  mso-bidi-font-family:\"Times New Roman\";  mso-bidi-theme-font:minor-bidi;  mso-fareast-language:EN-US;} \u003C\/style\u003E\u003C![endif]--\u003E \u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cspan\u003EOlá, olá meninas!\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cspan\u003EHoje trago-vos mais uma sequencia dos exercícios que selecionei para vocês, vamos lá a fazer exercício físico para manter o corpo saudável. Qualquer uma de nós pode realizar em casa - todos os dias. \u0026nbsp;\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cspan lang=\"EN-US\"\u003ELet's go physical, no pain no gain!\u003C\/span\u003E\u003Cspan lang=\"EN-US\"\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cspan\u003E7º Exercício \u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cspan\u003EDeitem-se com o abdómen para cima e as pernas elevadas em uma superfície estável. \"Se estiverem com dores na lombar, devem flexionar um pouco os joelhos\". Depois de elevarem as pernas, desçam um pouco e mantenham essa posição por 30 segundos. O exercício deve ser feito três vezes com intervalo de 20 a 30 segundos. \"Este exercício deve ser realizado para fortalecer o abdómen e por meio desse fortalecimento aliviar as dores nas costas, mas se a pessoa tiver algum tipo de lesão específica na coluna, não deve realizar este exercício\".\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cdiv class=\"separator\" style=\"clear: both; text-align: center;\"\u003E\u003Ca href=\"http:\/\/3.bp.blogspot.com\/-38TBO26WZhI\/U574FbfGh9I\/AAAAAAAAOrg\/wZvVn8LftM8\/s1600\/7.png\" imageanchor=\"1\" style=\"clear: left; float: left; margin-bottom: 1em; margin-right: 1em;\"\u003E\u003Cimg border=\"0\" src=\"http:\/\/3.bp.blogspot.com\/-38TBO26WZhI\/U574FbfGh9I\/AAAAAAAAOrg\/wZvVn8LftM8\/s1600\/7.png\" height=\"338\" width=\"640\" \/\u003E\u003C\/a\u003E\u003C\/div\u003E\u003Cbr \/\u003E\u003Cbr \/\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cspan\u003E8º Exercício\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cspan\u003EA elevação dos quadris também é um dos exercícios de fortalecimento. Deitem-se com o abdómen para cima em uma superfície estável. As pernas devem estar flexionadas e os\u0026nbsp;\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cspan\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Ca name='more'\u003E\u003C\/a\u003E\u003Cspan style=\"font-size: large;\"\u003E\u0026nbsp;\u003C\/span\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cspan\u003Ebraços ao lado do corpo. Elevem o quadril e sustentem esta posição durante um minuto. Depois baixem o quadril e descansem de 20 a 30 segundos. O exercício deve ser realizado três vezes.\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cbr \/\u003E\u003Cbr \/\u003E\u003Cdiv class=\"separator\" style=\"clear: both; text-align: center;\"\u003E\u003Ca href=\"http:\/\/3.bp.blogspot.com\/-bFg0jv5MM8c\/U574FmGSpKI\/AAAAAAAAOro\/EM-ByakedIE\/s1600\/8.png\" imageanchor=\"1\" style=\"clear: left; float: left; margin-bottom: 1em; margin-right: 1em;\"\u003E\u003Cimg border=\"0\" src=\"http:\/\/3.bp.blogspot.com\/-bFg0jv5MM8c\/U574FmGSpKI\/AAAAAAAAOro\/EM-ByakedIE\/s1600\/8.png\" height=\"332\" width=\"640\" \/\u003E\u003C\/a\u003E\u003C\/div\u003E\u003Cbr \/\u003E\u003Cbr \/\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cspan\u003E9º Exercício \u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cspan\u003EA prancha isométrica não só trabalha o abdómen, mas também fortalece as costas. Mantenham os cotovelos apoiados no colchão e os pés apoiados no chão. As pernas devem ficar esticadas e na pontinha dos pés. Contraiam o abdómen e mantenham esta posição até um minuto, o exercício deve ser repetido três vezes.\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cbr \/\u003E\u003Cdiv class=\"separator\" style=\"clear: both; text-align: center;\"\u003E\u003Ca href=\"http:\/\/2.bp.blogspot.com\/-l_Bxtcipgz0\/U574FL2lAJI\/AAAAAAAAOrc\/1wrHtTbP6Ks\/s1600\/9.png\" imageanchor=\"1\" style=\"clear: left; float: left; margin-bottom: 1em; margin-right: 1em;\"\u003E\u003Cimg border=\"0\" src=\"http:\/\/2.bp.blogspot.com\/-l_Bxtcipgz0\/U574FL2lAJI\/AAAAAAAAOrc\/1wrHtTbP6Ks\/s1600\/9.png\" height=\"326\" width=\"640\" \/\u003E\u003C\/a\u003E\u003C\/div\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cdiv class=\"separator\" style=\"clear: both; text-align: center;\"\u003E\u003Ca href=\"http:\/\/4.bp.blogspot.com\/-Its2O5uS30k\/U574zim4n-I\/AAAAAAAAOr0\/yeiszzHAl-4\/s1600\/assinatura+(2).png\" imageanchor=\"1\" style=\"clear: left; float: left; margin-bottom: 1em; margin-right: 1em;\"\u003E\u003Cimg border=\"0\" src=\"http:\/\/4.bp.blogspot.com\/-Its2O5uS30k\/U574zim4n-I\/AAAAAAAAOr0\/yeiszzHAl-4\/s1600\/assinatura+(2).png\" height=\"34\" width=\"200\" \/\u003E\u003C\/a\u003E\u003C\/div\u003E\u003Cbr \/\u003E\u003Cbr \/\u003E  "},"link":[{"rel":"replies","type":"application/atom+xml","href":"http:\/\/serfashiongirl.blogspot.com\/feeds\/8012357650058019790\/comments\/default","title":"Enviar comentários"},{"rel":"replies","type":"text/html","href":"http:\/\/serfashiongirl.blogspot.com\/2014\/06\/exercicios-de-fortalecimento-3.html#comment-form","title":"0 Comentários"},{"rel":"edit","type":"application/atom+xml","href":"http:\/\/www.blogger.com\/feeds\/6183571926643048257\/posts\/default\/8012357650058019790"},{"rel":"self","type":"application/atom+xml","href":"http:\/\/www.blogger.com\/feeds\/6183571926643048257\/posts\/default\/8012357650058019790"},{"rel":"alternate","type":"text/html","href":"http:\/\/serfashiongirl.blogspot.com\/2014\/06\/exercicios-de-fortalecimento-3.html","title":"Exercícios de fortalecimento #3"}],"author":[{"name":{"$t":"Xanoca Carmo"},"uri":{"$t":"https:\/\/plus.google.com\/117588338358428447519"},"email":{"$t":"noreply@blogger.com"},"gd$image":{"rel":"http://schemas.google.com/g/2005#thumbnail","width":"32","height":"32","src":"\/\/lh3.googleusercontent.com\/-JFKjlPT1To4\/AAAAAAAAAAI\/AAAAAAAAXTo\/rPTTcKpsjC8\/s512-c\/photo.jpg"}}],"media$thumbnail":{"xmlns$media":"http://search.yahoo.com/mrss/","url":"http:\/\/3.bp.blogspot.com\/-38TBO26WZhI\/U574FbfGh9I\/AAAAAAAAOrg\/wZvVn8LftM8\/s72-c\/7.png","height":"72","width":"72"},"thr$total":{"$t":"0"},"gd$extendedProperty":[{"name":"commentSource","value":"1"},{"name":"commentModerationMode","value":"FILTERED_POSTMOD"}]},{"id":{"$t":"tag:blogger.com,1999:blog-6183571926643048257.post-5807076009955928513"},"published":{"$t":"2014-05-23T12:37:00.000+01:00"},"updated":{"$t":"2014-05-23T12:37:00.420+01:00"},"category":[{"scheme":"http://www.blogger.com/atom/ns#","term":"corpo e alma"},{"scheme":"http://www.blogger.com/atom/ns#","term":"exercicio"},{"scheme":"http://www.blogger.com/atom/ns#","term":"saúde"}],"title":{"type":"text","$t":"Exercícios de fortalecimento #2"},"content":{"type":"html","$t":"\u003C!--[if gte mso 9]\u003E\u003Cxml\u003E \u003Co:OfficeDocumentSettings\u003E  \u003Co:RelyOnVML\/\u003E  \u003Co:AllowPNG\/\u003E \u003C\/o:OfficeDocumentSettings\u003E\u003C\/xml\u003E\u003C![endif]--\u003E\u003Cbr \/\u003E\u003C!--[if gte mso 9]\u003E\u003Cxml\u003E \u003Cw:WordDocument\u003E  \u003Cw:View\u003ENormal\u003C\/w:View\u003E  \u003Cw:Zoom\u003E0\u003C\/w:Zoom\u003E  \u003Cw:TrackMoves\/\u003E  \u003Cw:TrackFormatting\/\u003E  \u003Cw:HyphenationZone\u003E21\u003C\/w:HyphenationZone\u003E  \u003Cw:PunctuationKerning\/\u003E  \u003Cw:ValidateAgainstSchemas\/\u003E  \u003Cw:SaveIfXMLInvalid\u003Efalse\u003C\/w:SaveIfXMLInvalid\u003E  \u003Cw:IgnoreMixedContent\u003Efalse\u003C\/w:IgnoreMixedContent\u003E  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Priority=\"9\" QFormat=\"true\" Name=\"heading 7\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"9\" QFormat=\"true\" Name=\"heading 8\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"9\" QFormat=\"true\" Name=\"heading 9\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" Name=\"toc 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" Name=\"toc 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" Name=\"toc 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" Name=\"toc 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" Name=\"toc 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" Name=\"toc 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" Name=\"toc 7\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" Name=\"toc 8\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" Name=\"toc 9\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"35\" QFormat=\"true\" Name=\"caption\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"10\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Title\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"1\" Name=\"Default Paragraph Font\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"11\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Subtitle\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"22\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Strong\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"20\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Emphasis\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"59\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Table Grid\"\/\u003E  \u003Cw:LsdException Locked=\"false\" UnhideWhenUsed=\"false\" Name=\"Placeholder Text\"\/\u003E  \u003Cw:LsdException 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SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Dark List\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Shading\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful List\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Grid\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"60\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Shading Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"61\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light List Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"62\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Grid Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"63\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 1 Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"64\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 2 Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 1 Accent 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" UnhideWhenUsed=\"false\" Name=\"Revision\"\/\u003E  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Locked=\"false\" Priority=\"69\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 3 Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Dark List Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Shading Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful List Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Grid Accent 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"60\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Shading Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"61\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light List Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"62\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Grid Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"63\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 1 Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"64\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 2 Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 1 Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 2 Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 1 Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 2 Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 3 Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Dark List Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Shading Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful List Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Grid Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"60\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Shading Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"61\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light List Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"62\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Grid Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"63\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 1 Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"64\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 2 Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 1 Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 2 Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 1 Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 2 Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 3 Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Dark List Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Shading Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful List Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Grid Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"19\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Subtle Emphasis\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"21\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Intense Emphasis\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"31\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Subtle Reference\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"32\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Intense Reference\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"33\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Book Title\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"37\" Name=\"Bibliography\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" QFormat=\"true\" Name=\"TOC Heading\"\/\u003E \u003C\/w:LatentStyles\u003E\u003C\/xml\u003E\u003C![endif]--\u003E\u003C!--[if gte mso 10]\u003E\u003Cstyle\u003E \/* Style Definitions *\/  table.MsoNormalTable  {mso-style-name:\"Tabela normal\";  mso-tstyle-rowband-size:0;  mso-tstyle-colband-size:0;  mso-style-noshow:yes;  mso-style-priority:99;  mso-style-qformat:yes;  mso-style-parent:\"\";  mso-padding-alt:0cm 5.4pt 0cm 5.4pt;  mso-para-margin:0cm;  mso-para-margin-bottom:.0001pt;  mso-pagination:widow-orphan;  font-size:11.0pt;  font-family:\"Calibri\",\"sans-serif\";  mso-ascii-font-family:Calibri;  mso-ascii-theme-font:minor-latin;  mso-fareast-font-family:\"Times New Roman\";  mso-fareast-theme-font:minor-fareast;  mso-hansi-font-family:Calibri;  mso-hansi-theme-font:minor-latin;  mso-bidi-font-family:\"Times New Roman\";  mso-bidi-theme-font:minor-bidi;} \u003C\/style\u003E\u003C![endif]--\u003E \u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003EHoje trago-vos mais uma sequencia dos exercícios que selecionei para vocês e que qualquer uma de nós podem realizar em casa todos os dias.\u003C\/span\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E \u003Cspan\u003E\u003C\/span\u003E\u003Cspan lang=\"EN-US\"\u003ELet's go physical, no pain no gain!\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cspan lang=\"EN-US\"\u003E\u0026nbsp;\u003C\/span\u003E \u003Cspan lang=\"EN-US\"\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cspan\u003E4º Exercício\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cspan\u003EEste alongamento também é realizado deitada e pode ser feito na cama ou num colchão de ginástica. Deitadas com o abdómen virado para baixo, apoiem os braços para frente e empurrem a coluna para trás. Ao estenderem a coluna para trás, o movimento irá aliviar as dores lombares e no meio das costas. Mantenham a posição por 30 segundos.\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cdiv class=\"separator\" style=\"clear: both; text-align: center;\"\u003E\u003Ca href=\"http:\/\/4.bp.blogspot.com\/-crr24bSYfu4\/U30qMdc_kuI\/AAAAAAAAN6w\/gKqXZvD4smA\/s1600\/exercicio+4.png\" imageanchor=\"1\" style=\"clear: left; float: left; margin-bottom: 1em; margin-right: 1em;\"\u003E\u003Cimg border=\"0\" src=\"http:\/\/4.bp.blogspot.com\/-crr24bSYfu4\/U30qMdc_kuI\/AAAAAAAAN6w\/gKqXZvD4smA\/s1600\/exercicio+4.png\" height=\"313\" width=\"640\" \/\u003E\u003C\/a\u003E\u003C\/div\u003E\u003Cbr \/\u003E\u003Cdiv class=\"separator\" style=\"clear: both; text-align: center;\"\u003E\u003C\/div\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cspan\u003E5º Exercício \u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cspan\u003EDepois da sequência de alongamentos, recomendo exercícios de fortalecimento. Deitadas de barriga para cima em uma\u0026nbsp;\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cspan\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Ca name='more'\u003E\u003C\/a\u003E\u003Cspan style=\"font-size: large;\"\u003E\u0026nbsp;\u003C\/span\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cspan\u003Esuperfície estável, como um tapete, flexionem os joelhos e mantenham os pés apoiados no chão. Cruzem os braços em direção ao peito e elevem o tronco, mantendo a lombar apoiada. O exercício deve ser realizado em series de três, sendo que é preciso manter o tronco elevado e parado por 30 segundos. O descanso entre cada exercício deve ser de 20 a 30 segundos.\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cdiv class=\"separator\" style=\"clear: both; text-align: center;\"\u003E\u003Ca href=\"http:\/\/2.bp.blogspot.com\/-kSGeYoOHOiY\/U30qMMkt4aI\/AAAAAAAAN6s\/KV5cBfmdaJ4\/s1600\/exercicio+5.png\" imageanchor=\"1\" style=\"clear: left; float: left; margin-bottom: 1em; margin-right: 1em;\"\u003E\u003Cimg border=\"0\" src=\"http:\/\/2.bp.blogspot.com\/-kSGeYoOHOiY\/U30qMMkt4aI\/AAAAAAAAN6s\/KV5cBfmdaJ4\/s1600\/exercicio+5.png\" height=\"336\" width=\"640\" \/\u003E\u003C\/a\u003E\u003C\/div\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cspan\u003E6º Exercício\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cspan\u003EAinda para fortalecer as costas e o abdómen, deitem-se em uma superfície estável de barriga para cima, flexionem os joelhos e mantenham os pés apoiados no chão. Com as mãos atrás da cabeça, elevem o tronco lateralmente, mantendo a posição por 30 segundos. Devem realizar o exercício em series de três vezes, alternando os lados. Depois de fazerem ambos os lados, devem descansar 20 a 30 segundos.\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cbr \/\u003E\u003Cdiv class=\"separator\" style=\"clear: both; text-align: center;\"\u003E\u003Ca href=\"http:\/\/3.bp.blogspot.com\/-BqCke7ND1gU\/U30qMB9FzNI\/AAAAAAAAN64\/swhTxSB4nrQ\/s1600\/exercicio+6.png\" imageanchor=\"1\" style=\"clear: left; float: left; margin-bottom: 1em; margin-right: 1em;\"\u003E\u003Cimg border=\"0\" src=\"http:\/\/3.bp.blogspot.com\/-BqCke7ND1gU\/U30qMB9FzNI\/AAAAAAAAN64\/swhTxSB4nrQ\/s1600\/exercicio+6.png\" height=\"334\" width=\"640\" 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Comentários"},{"rel":"edit","type":"application/atom+xml","href":"http:\/\/www.blogger.com\/feeds\/6183571926643048257\/posts\/default\/5807076009955928513"},{"rel":"self","type":"application/atom+xml","href":"http:\/\/www.blogger.com\/feeds\/6183571926643048257\/posts\/default\/5807076009955928513"},{"rel":"alternate","type":"text/html","href":"http:\/\/serfashiongirl.blogspot.com\/2014\/05\/exercicios-de-fortalecimento-2.html","title":"Exercícios de fortalecimento #2"}],"author":[{"name":{"$t":"Xanoca 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alma"},{"scheme":"http://www.blogger.com/atom/ns#","term":"exercicio"},{"scheme":"http://www.blogger.com/atom/ns#","term":"saúde"}],"title":{"type":"text","$t":"Exercícios de fortalecimento costas  #1"},"content":{"type":"html","$t":"\u003C!--[if gte mso 9]\u003E\u003Cxml\u003E \u003Co:OfficeDocumentSettings\u003E  \u003Co:RelyOnVML\/\u003E  \u003Co:AllowPNG\/\u003E \u003C\/o:OfficeDocumentSettings\u003E\u003C\/xml\u003E\u003C![endif]--\u003E\u003Cbr \/\u003E\u003Cdiv class=\"MsoNormal\"\u003E\u003C!--[if gte mso 9]\u003E\u003Cxml\u003E \u003Cw:WordDocument\u003E  \u003Cw:View\u003ENormal\u003C\/w:View\u003E  \u003Cw:Zoom\u003E0\u003C\/w:Zoom\u003E  \u003Cw:TrackMoves\/\u003E  \u003Cw:TrackFormatting\/\u003E  \u003Cw:HyphenationZone\u003E21\u003C\/w:HyphenationZone\u003E  \u003Cw:PunctuationKerning\/\u003E  \u003Cw:ValidateAgainstSchemas\/\u003E  \u003Cw:SaveIfXMLInvalid\u003Efalse\u003C\/w:SaveIfXMLInvalid\u003E  \u003Cw:IgnoreMixedContent\u003Efalse\u003C\/w:IgnoreMixedContent\u003E  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Priority=\"39\" Name=\"toc 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" Name=\"toc 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" Name=\"toc 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" Name=\"toc 4\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" Name=\"toc 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" Name=\"toc 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" Name=\"toc 7\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" Name=\"toc 8\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" Name=\"toc 9\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"35\" QFormat=\"true\" Name=\"caption\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"10\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Title\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"1\" Name=\"Default Paragraph Font\"\/\u003E  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Priority=\"61\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light List\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"62\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Grid\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"63\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"64\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 1\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\"    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Shading 2 Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 1 Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 2 Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 1 Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 2 Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 3 Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Dark List Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Shading Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful List Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Grid Accent 2\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"60\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Shading Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"61\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light List Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"62\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Grid Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"63\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 1 Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"64\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 2 Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 1 Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 2 Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 1 Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 2 Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 3 Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Dark List Accent 3\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"71\" 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\u003Cw:LsdException Locked=\"false\" Priority=\"64\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 2 Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 1 Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 2 Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 1 Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 2 Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 3 Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Dark List Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Shading Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful List Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Grid Accent 5\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"60\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Shading Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"61\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light List Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"62\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Light Grid Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"63\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 1 Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"64\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Shading 2 Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 1 Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium List 2 Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 1 Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 2 Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Medium Grid 3 Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Dark List Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Shading Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful List Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" Name=\"Colorful Grid Accent 6\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"19\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Subtle Emphasis\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"21\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Intense Emphasis\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"31\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Subtle Reference\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"32\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Intense Reference\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"33\" SemiHidden=\"false\"    UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Book Title\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"37\" Name=\"Bibliography\"\/\u003E  \u003Cw:LsdException Locked=\"false\" Priority=\"39\" QFormat=\"true\" Name=\"TOC Heading\"\/\u003E \u003C\/w:LatentStyles\u003E\u003C\/xml\u003E\u003C![endif]--\u003E\u003C!--[if gte mso 10]\u003E\u003Cstyle\u003E \/* Style Definitions *\/  table.MsoNormalTable  {mso-style-name:\"Tabela normal\";  mso-tstyle-rowband-size:0;  mso-tstyle-colband-size:0;  mso-style-noshow:yes;  mso-style-priority:99;  mso-style-qformat:yes;  mso-style-parent:\"\";  mso-padding-alt:0cm 5.4pt 0cm 5.4pt;  mso-para-margin:0cm;  mso-para-margin-bottom:.0001pt;  mso-pagination:widow-orphan;  font-size:11.0pt;  font-family:\"Calibri\",\"sans-serif\";  mso-ascii-font-family:Calibri;  mso-ascii-theme-font:minor-latin;  mso-fareast-font-family:\"Times New Roman\";  mso-fareast-theme-font:minor-fareast;  mso-hansi-font-family:Calibri;  mso-hansi-theme-font:minor-latin;  mso-bidi-font-family:\"Times New Roman\";  mso-bidi-theme-font:minor-bidi;} \u003C\/style\u003E\u003C![endif]--\u003E \u003C\/span\u003E\u003C\/div\u003E\u003Cdiv class=\"MsoNormal\"\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cspan\u003EPara evitar ou aliviar as dores de costas selecionei uma série de exercícios que podem ser realizados por qualquer pessoa todos os dias. \u0026nbsp;\u003C\/span\u003E\u003Cspan\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/div\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cdiv class=\"MsoNormal\"\u003E\u003Cbr \/\u003E\u003C\/div\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cdiv class=\"MsoNormal\"\u003E\u003Cspan\u003EA primeira sequência de exercícios é para alongar o corpo. \"Podem fazer este exercício assim que acordarem ainda deitadas na cama, ou usando um colchão para o efeito\".\u0026nbsp;\u003C\/span\u003E\u003Cspan\u003E\u003C\/span\u003E\u003C\/div\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cdiv class=\"MsoNormal\"\u003E\u003Cbr \/\u003E\u003C\/div\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cdiv class=\"MsoNormal\"\u003E\u003Cspan\u003E1º Exercício \u003C\/span\u003E\u003Cspan\u003E\u003C\/span\u003E\u003C\/div\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cdiv class=\"MsoNormal\"\u003E\u003Cspan\u003EDeitada, abracem os joelhos em direção ao abdómen. Mantenham esta posição de 30 segundos a um minuto. \"Este exercício pode ser feito também quando estiverem com dores na região lombar, independentemente do horário do dia\".\u003C\/span\u003E\u003C\/div\u003E\u003Cdiv class=\"MsoNormal\"\u003E\u003Cbr \/\u003E\u003C\/div\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cdiv class=\"separator\" style=\"clear: both; text-align: center;\"\u003E\u003Ca href=\"http:\/\/1.bp.blogspot.com\/-hNfFGSEvvvw\/U3ZPXFVABjI\/AAAAAAAANtE\/5_QwTAhNpXg\/s1600\/exercicio+1.png\" imageanchor=\"1\" style=\"clear: left; float: left; margin-bottom: 1em; margin-right: 1em;\"\u003E\u003Cimg border=\"0\" src=\"http:\/\/1.bp.blogspot.com\/-hNfFGSEvvvw\/U3ZPXFVABjI\/AAAAAAAANtE\/5_QwTAhNpXg\/s1600\/exercicio+1.png\" height=\"346\" width=\"640\" \/\u003E\u003C\/a\u003E\u003C\/div\u003E\u003Cdiv class=\"MsoNormal\"\u003E\u003Cbr \/\u003E\u003C\/div\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cdiv class=\"MsoNormal\"\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E2º Exercício\u0026nbsp;\u003C\/span\u003E\u003C\/span\u003E\u003C\/div\u003E\u003Cdiv class=\"MsoNormal\"\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/div\u003E\u003Cdiv class=\"MsoNormal\"\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cspan\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/div\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cdiv class=\"MsoNormal\"\u003E\u003Cspan\u003E\u003C\/span\u003E\u003C\/div\u003E\u003Ca name='more'\u003E\u003C\/a\u003E\u003Cbr \/\u003E\u003Cdiv class=\"MsoNormal\"\u003E\u003Cspan\u003EDepois do alongamento segue um outro exercício que também pode ser realizado na cama. Deitada, abracem um dos joelhos em direção ao abdómen e mantenham a outra perna estendida. Mantenham esta posição por 30 segundos e depois troquem de perna. Este exercício pode ser realizado todos os dias e quando estiverem com dores na região lombar.\u003C\/span\u003E\u003C\/div\u003E\u003Cdiv class=\"MsoNormal\"\u003E\u003Cbr \/\u003E\u003C\/div\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cdiv class=\"separator\" style=\"clear: both; text-align: center;\"\u003E\u003Ca href=\"http:\/\/4.bp.blogspot.com\/-APHGEeHvJiM\/U3ZPgBVBMSI\/AAAAAAAANtQ\/gJWBs106bLU\/s1600\/exercicio+2.png\" imageanchor=\"1\" style=\"clear: left; float: left; margin-bottom: 1em; margin-right: 1em;\"\u003E\u003Cimg border=\"0\" src=\"http:\/\/4.bp.blogspot.com\/-APHGEeHvJiM\/U3ZPgBVBMSI\/AAAAAAAANtQ\/gJWBs106bLU\/s1600\/exercicio+2.png\" height=\"328\" width=\"640\" \/\u003E\u003C\/a\u003E\u003C\/div\u003E\u003Cbr \/\u003E\u003Cbr \/\u003E\u003Cdiv class=\"MsoNormal\"\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E3º Exercício \u003Cspan\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/div\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E \u003C\/span\u003E\u003C\/span\u003E\u003Cdiv class=\"MsoNormal\"\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003Cspan\u003EEste alongamento também pode ser realizado todos os dias ao acordar. Deitada na cama ou colchão de exercícios, flexionem os joelhos para um dos lados. Os braços devem ficar abertos lateralmente. É preciso ficar de 30 segundos a um minuto nesta posição e depois troquem de lado.\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/div\u003E\u003Cdiv class=\"MsoNormal\" style=\"mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;\"\u003E\u003Cbr \/\u003E\u003C\/div\u003E\u003Cdiv class=\"MsoNormal\" style=\"mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;\"\u003E\u003Cspan style=\"font-family: \u0026quot;Georgia\u0026quot;,\u0026quot;serif\u0026quot;; font-size: 18.0pt; mso-bidi-font-family: \u0026quot;Times New Roman\u0026quot;; mso-fareast-font-family: \u0026quot;Times New Roman\u0026quot;; mso-fareast-language: PT;\"\u003E\u003C\/span\u003E\u003C\/div\u003E\u003Cdiv class=\"separator\" style=\"clear: both; text-align: center;\"\u003E\u003Ca href=\"http:\/\/4.bp.blogspot.com\/-EHfnYHOkuXI\/U3ZPgbvJvFI\/AAAAAAAANtM\/-vkk8A6M4GY\/s1600\/exercicio+3.png\" imageanchor=\"1\" style=\"clear: left; float: left; margin-bottom: 1em; margin-right: 1em;\"\u003E\u003Cimg border=\"0\" src=\"http:\/\/4.bp.blogspot.com\/-EHfnYHOkuXI\/U3ZPgbvJvFI\/AAAAAAAANtM\/-vkk8A6M4GY\/s1600\/exercicio+3.png\" height=\"334\" width=\"640\" \/\u003E\u003C\/a\u003E\u003C\/div\u003E\u003Cdiv class=\"MsoNormal\"\u003E\u003Cbr \/\u003E\u003C\/div\u003E\u003Cdiv class=\"separator\" style=\"clear: both; text-align: center;\"\u003E\u003Ca href=\"http:\/\/1.bp.blogspot.com\/-ABqcRiArD5E\/U3ZP6VX6PYI\/AAAAAAAANtc\/exoUQJJnjaY\/s1600\/assinatura+(2).png\" imageanchor=\"1\" style=\"clear: left; float: left; margin-bottom: 1em; margin-right: 1em;\"\u003E\u003Cimg border=\"0\" src=\"http:\/\/1.bp.blogspot.com\/-ABqcRiArD5E\/U3ZP6VX6PYI\/AAAAAAAANtc\/exoUQJJnjaY\/s1600\/assinatura+(2).png\" height=\"34\" width=\"200\" \/\u003E\u003C\/a\u003E\u003C\/div\u003E\u003Cspan\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cspan style=\"font-size: large;\"\u003E\u003Cspan style=\"font-family: Georgia,\u0026quot;Times New Roman\u0026quot;,serif;\"\u003E\u003C\/span\u003E\u003C\/span\u003E\u0026nbsp;  \u003Cspan style=\"font-family: \u0026quot;Times New Roman\u0026quot;,\u0026quot;serif\u0026quot;; font-size: 12.0pt; mso-fareast-font-family: \u0026quot;Times New Roman\u0026quot;; mso-fareast-language: PT;\"\u003E\u003Cbr \/\u003E\u003C\/span\u003E\u003Cbr \/\u003E\u003Cdiv class=\"MsoNormal\"\u003E \u003C\/div\u003E"},"link":[{"rel":"replies","type":"application/atom+xml","href":"http:\/\/serfashiongirl.blogspot.com\/feeds\/7334056644289123483\/comments\/default","title":"Enviar comentários"},{"rel":"replies","type":"text/html","href":"http:\/\/serfashiongirl.blogspot.com\/2014\/05\/exercicios-de-fortalecimento-costas-1.html#comment-form","title":"0 Comentários"},{"rel":"edit","type":"application/atom+xml","href":"http:\/\/www.blogger.com\/feeds\/6183571926643048257\/posts\/default\/7334056644289123483"},{"rel":"self","type":"application/atom+xml","href":"http:\/\/www.blogger.com\/feeds\/6183571926643048257\/posts\/default\/7334056644289123483"},{"rel":"alternate","type":"text/html","href":"http:\/\/serfashiongirl.blogspot.com\/2014\/05\/exercicios-de-fortalecimento-costas-1.html","title":"Exercícios de fortalecimento costas  #1"}],"author":[{"name":{"$t":"Xanoca Carmo"},"uri":{"$t":"https:\/\/plus.google.com\/117588338358428447519"},"email":{"$t":"noreply@blogger.com"},"gd$image":{"rel":"http://schemas.google.com/g/2005#thumbnail","width":"32","height":"32","src":"\/\/lh3.googleusercontent.com\/-JFKjlPT1To4\/AAAAAAAAAAI\/AAAAAAAAXTo\/rPTTcKpsjC8\/s512-c\/photo.jpg"}}],"media$thumbnail":{"xmlns$media":"http://search.yahoo.com/mrss/","url":"http:\/\/1.bp.blogspot.com\/-hNfFGSEvvvw\/U3ZPXFVABjI\/AAAAAAAANtE\/5_QwTAhNpXg\/s72-c\/exercicio+1.png","height":"72","width":"72"},"thr$total":{"$t":"0"},"gd$extendedProperty":[{"name":"commentSource","value":"1"},{"name":"commentModerationMode","value":"FILTERED_POSTMOD"}]}]}});