desafio de educação física by Tainá Mel de Azevedo Monte Paiva https://padlet.com/tainamel/pv87dgtgv3wylj5m educação física • 4º bimestre en-us 2021-12-02 12:03:47 UTC 2026-03-16 21:15:38 UTC hello@padlet.com https://padlet-uploads.storage.googleapis.com/918438618/02b6d39fd316a44a43aaa43e52c401c4/Capturar.PNG controle diário 🌿🧚‍♀️💛✨ tainamel https://padlet.com/tainamel/pv87dgtgv3wylj5m/wish/1924975688 (✅) dia 1
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➥ duração: aproximadamente 15min
➥ movimentos realizados:
ღ morote zuki (10x);
ღ choku zuki (10x);
ღ ushiro empi (10x).]]> 2021-12-02 12:37:39 UTC https://padlet.com/tainamel/pv87dgtgv3wylj5m/wish/1925006209 🅓🅘🅐 ➋ (➋/➊➋) 🌈 tainamel https://padlet.com/tainamel/pv87dgtgv3wylj5m/wish/1925008740 ➥ prática realizada: "2021 get fit challenge"
➥ via: https://youtu.be/nnpwDoD6fyA https://youtu.be/Stxhth7HT_E
➥ duração: 25min
➥ movimentos realizados
           20 exercícios (30s-40s) (5s-20s descanso)
ღ clean and press (E)
ღ clean and press (D)
ღ dumbell swing
ღ deadlift to row
ღ hammer curl to press
ღ squat lateral walk
ღ weight burpees
ღ lange to lateral raise (D)
ღ lange to lateral raise (E)
ღ step back w/ tricep kickball (D)
ღ step back w/ tricep kickball (E)
ღ squat bicep curl and press
ღ dumbbel swing
ღ deadlift to row
ღ weight burpees
ღ plank row
ღ plank pull through
ღ rear delt fly
ღ upright row
ღ lunges

            18 exercícios (15s-30s) (10s descanso)
ღ in and out twists
ღ alt scissor hip left
ღ sit up press
ღ plank drag through
ღ climber tap (E)
ღ climber tap (D)
ღ sincle leg cycle
ღ bent leg crunch
ღ side plank dip (D)
ღ double crunches
ღ roll up twist
ღ single leg crunches
ღ glute bridge march
ღ plank jacks]]> 2021-12-02 12:39:15 UTC https://padlet.com/tainamel/pv87dgtgv3wylj5m/wish/1925008740 informações iniciais 💡🌼🤸‍♀️ tainamel https://padlet.com/tainamel/pv87dgtgv3wylj5m/wish/1925014130 ➥ sobre a aluna:
ღ idade: 15 anos
ღ imc: 18.5 kg/m2 - de acordo com a oms, meu imc é considerado normal para a minha altura.

➥ meios utilizados:
ღ  canal do youtube "instituto ennio e eurides cardoso" - https://bit.ly/KarateEnnio
ღ  canal do youtube "fernanda yoga" - https://bit.ly/fernandaYoga
ღ  "2021 get fit challenge" - https://bit.ly/GetFitCC]]> 2021-12-02 12:42:44 UTC https://padlet.com/tainamel/pv87dgtgv3wylj5m/wish/1925014130 🅓🅘🅐 ➌ (➌/➊➋) 🎯 tainamel https://padlet.com/tainamel/pv87dgtgv3wylj5m/wish/1929025718 ➥ prática realizada: "2021 get fit challenge"
➥ via: https://youtu.be/mZM9Fimp2g8
➥ duração: 30min
➥ movimentos realizados:
              18 exercícios (40s) (10s-20s de descanso)
ღ squat and half squat (2x)
ღ deadlift (2x)
ღ lateral lunge to reverse lunge (E) (2x)
ღ lateral lunge to reverse lunge (D) (2x)
ღ lateral squats (2x)
ღ single leg deadlift (E) (2x)
ღ single leg deadlift (D) (2x)
ღ curtsy lunge to high knee (E) (2x)
ღ curtsy lunge to high knee (D) (2x)
ღ squat leg raise (E) (2x)
ღ squat leg raise (D) (2x)
ღ glute bridge (2x)
ღ single leg glute bridge (E)(2x)
ღ single leg glute bridge (D)(2x)
ღ glute kickball (E) (2x)
ღ glute kickball (D) (2x)
ღ rainbow (E) (2x)
ღ rainbow (D) (2x)]]> 2021-12-04 20:53:44 UTC https://padlet.com/tainamel/pv87dgtgv3wylj5m/wish/1929025718 🅓🅘🅐 ❺ (❻/➊➋) 🎯 tainamel https://padlet.com/tainamel/pv87dgtgv3wylj5m/wish/1929032763 ➥ prática realizada: "2021 get fit challenge"
➥ via: https://youtu.be/Ksui3Ui1o60 https://youtu.be/Stxhth7HT_E
➥ duração: 25min
➥ movimentos realizados:
            21 exercícios (30s-40s) (5s-10s descanso)
ღ narrow chest press
ღ shoulder press
ღ bent over row
ღ tricep extension
ღ renegade row
ღ bicep curl to press
ღ lateral raises
ღ wide chest press
ღ hammer curl press
ღ plank row
ღ rear delt fly
ღ narrow push up
ღ lateral raise variation
ღ tricep kickback (E)
ღ tricep kickback (D)
            18 exercícios (15s-30s) (10s descanso)
ღ in and out twists
ღ alt scissor hip left
ღ sit up press
ღ plank drag through
ღ climber tap (E)
ღ climber tap (D)
ღ sincle leg cycle
ღ bent leg crunch
ღ side plank dip (D)
ღ double crunches
ღ roll up twist
ღ single leg crunches
ღ glute bridge march
ღ plank jacks

]]> 2021-12-04 21:12:08 UTC https://padlet.com/tainamel/pv87dgtgv3wylj5m/wish/1929032763 🅓🅘🅐 ➍ (➍/➊➋) 🔮 tainamel https://padlet.com/tainamel/pv87dgtgv3wylj5m/wish/1929036533 ➥ prática realizada: yoga
➥ via:  https://youtu.be/DVfxf8HGLWw
➥ duração: 30min
➥ movimentos realizados:
ღ saudação ao sol 
ღ postura da prancha 
ღ postura do cachorro olhando para baixo com a perna elevada 
ღ postura do guerreiro 1 
ღ postura do guerreiro 3 
ღ postura da meia lua 
ღ postura do guerreiro 2 
ღ meia postura de agachamento 
ღ postura de prancha de antebraços 
ღ prancha lateral 
ღ postura da cabeça no joelho com torção 
ღ torção deitada 
ღ postura do cadáver ]]> 2021-12-04 21:22:28 UTC https://padlet.com/tainamel/pv87dgtgv3wylj5m/wish/1929036533 🅓🅘🅐 ❻ (❼/➊➋) 🌷 tainamel https://padlet.com/tainamel/pv87dgtgv3wylj5m/wish/1934153805 ➥ prática realizada: "2021 get fit challenge"
➥ via: https://youtu.be/nnpwDoD6fyA https://youtu.be/mZM9Fimp2g8
➥ duração: 30min
➥ movimentos realizados:
               20 exercícios (30s-40s) (5s-20s de descanso)
ღ clean and press (E)
ღ clean and press (D)
ღ dumbbel swing
ღ deadlift to row
ღ hammer curl to press
ღ squat lateral walk
ღ weight burpees
ღ lunge to lateral raise (E)
ღ lunge to lateral raise (D)
ღ step back w/ tricep kickback (E)
ღ step back w/ tricep kickback (E)
ღ squat bicep curl and press
ღ dumbbel swing
ღ deadlift to row
ღ weight burpees
ღ plank row
ღ plank pull through
ღ rear delt fly
ღ upright row
ღ lunges
              18 exercícios (40s) (10s-20s de descanso)
ღ squat and half squat
ღ deadlift
ღ lateral lunge to reverse lunge (E)
ღ lateral lunge to reverse lunge (D)
ღ lateral squats
ღ single leg deadlift (E)
ღ single leg deadlift (D)
ღ curtsy lunge to high knee (E)
ღ curtsy lunge to high knee (D)
ღ squat leg raise (E)
ღ squat leg raise (D)
ღ glute bridge
ღ single leg glute bridge (E)
ღ single leg glute bridge (D)
ღ glute kickball (E)
ღ glute kickball (D)
ღ rainbow (E)
ღ rainbow (D) ]]> 2021-12-07 17:39:08 UTC https://padlet.com/tainamel/pv87dgtgv3wylj5m/wish/1934153805 🅓🅘🅐 ❼ (❽/➊➋) 🍂 tainamel https://padlet.com/tainamel/pv87dgtgv3wylj5m/wish/1935794303 ➥ prática realizada: "2021 get fit challenge"
➥ via: https://youtu.be/Ksui3Ui1o60 https://youtu.be/7EHGO-alrwI https://youtu.be/Stxhth7HT_E
➥ duração: 35min
➥ movimentos realizados
             21 exercícios (30s-40s) (5s-20s de descanso)
ღ narrow chest press
ღ shoulder press
ღ bent over row
ღ tricep extension
ღ renegade row
ღ bicep curl to press
ღ lateral raises
ღ wide chest press
ღ hammer curl press
ღ plank row
ღ rear delt fly
ღ narrow push up
ღ lateral raise variation
ღ tricep kickball (E)
             14 exercícios (30s-40s) (10s de descanso)
ღ spider plank swipe
ღ plank scorpions
ღ inchworm plank
ღ ski abs
ღ lateral plank walk
ღ plank rotation and dip
ღ hip dips
ღ mountain climber
ღ plank hops
ღ side plank bicycle (E)
ღ plank w/ arms and legs
ღ up & down jacks
            18 exercícios (15s-30s) (10s descanso)
ღ in and out twists
ღ alt scissor hip left
ღ sit up press
ღ plank drag through
ღ climber tap (E)
ღ climber tap (D)
ღ sincle leg cycle
ღ bent leg crunch
ღ side plank dip (D)
ღ double crunches
ღ roll up twist
ღ single leg crunches
ღ glute bridge march
ღ plank jacks]]> 2021-12-08 13:14:06 UTC https://padlet.com/tainamel/pv87dgtgv3wylj5m/wish/1935794303 🅓🅘🅐 ❽ (❾/➊➋) 🦾 tainamel https://padlet.com/tainamel/pv87dgtgv3wylj5m/wish/1941676234 ➥ prática realizada: "2021 get fit challenge"
➥ via: https://youtu.be/Ksui3Ui1o60 https://youtu.be/puLJaNv9m18
➥ duração: 30min
➥ movimentos realizados:
               21 exercícios (30s-40s) (5s-20s de descanso)
ღ narrow chest press
ღ shoulder press
ღ bent over row
ღ tricep extension
ღ renegade row
ღ bicep curl to press
ღ lateral raises
ღ wide chest press
ღ plank row
ღ rear delt fly
ღ narrow push up
ღ lateral raise variation
ღ tricep kickback (E)
           17 exercícios (40s-50s) (10s-30s de descanso)
ღ hammer curl & press
ღ lateral raise variation
ღ overhead tricep extension
ღ rear delt fly
ღ row & tricep extension
ღ bicep curl to press
ღ renegade row
ღ chest press
ღ chest fly
ღ push up row
ღ bicep curl to hammer curl
ღ tricep kickback
ღ around the world
ღ negative lateral raise

]]> 2021-12-11 12:14:14 UTC https://padlet.com/tainamel/pv87dgtgv3wylj5m/wish/1941676234 🅓🅘🅐 ❾ (❶⓿/➊➋) 🌟 tainamel https://padlet.com/tainamel/pv87dgtgv3wylj5m/wish/1941684790 ➥ prática realizada: "2021 get fit challenge"
➥ via: https://youtu.be/nnpwDoD6fyA https://youtu.be/Stxhth7HT_E
➥ duração: 30min
➥ movimentos realizados
       26 exercícios (30s-40s) (10s-20s de descanso)
ღ bent over single arm clean press twist (E)
ღ low boat single arm chest press
ღ renegade row
ღ pullover
ღ shoulder press variation
ღ single leg bicep curl (E)
ღ squat pulse
ღ bent over sincle arm clean press twist (D)
ღ glute bridge chest fly
ღ wide grip bent over row
ღ front raise to rear delt raise
ღ sincle lec bicep curl (D)
ღ tricep extension
ღ good morning
ღ hammer curl to press
ღ bent over back row
ღ lunge twist (E)
ღ deadlift to squat
ღ lateral raise variation
ღ single leg deadlift (D)
ღ rear delt fly
            18 exercícios (15s-30s) (10s descanso)
ღ in and out twists
ღ alt scissor hip left
ღ sit up press
ღ plank drag through
ღ climber tap (E)
ღ climber tap (D)
ღ sincle leg cycle
ღ bent leg crunch
ღ side plank dip (D)
ღ double crunches
ღ roll up twist
ღ single leg crunches
ღ glute bridge march
ღ plank jacks]]> 2021-12-11 12:27:58 UTC https://padlet.com/tainamel/pv87dgtgv3wylj5m/wish/1941684790