{"id":154073,"date":"2026-10-05T13:01:56","date_gmt":"2026-10-05T16:01:56","guid":{"rendered":"https:\/\/noticiasbahia360.com.br\/?p=154073"},"modified":"2026-10-05T13:01:56","modified_gmt":"2026-10-05T16:01:56","slug":"personal-trainer-de-shakira-revela-exercicios-que-ajudam-a-definir-os-bracos-usando-apenas-uma-toalha-durante-o-treino","status":"publish","type":"post","link":"https:\/\/noticiasbahia360.com.br\/?p=154073","title":{"rendered":"Personal trainer de Shakira revela exerc\u00edcios que ajudam a definir os bra\u00e7os usando apenas uma toalha durante o treino"},"content":{"rendered":"<div>\n<div>\n<figure><img decoding=\"async\" src=\"http:\/\/noticiasbahia360.com.br\/wp-content\/uploads\/2026\/10\/capa-5.jpg\" alt=\"Exerc\u00edcios para definir os bra\u00e7os com toalha\"><figcaption>Foto: Reprodu\u00e7\u00e3o\/Instagram @shakira<\/figcaption><\/figure>\n<\/div>\n<p class=\"wp-block-paragraph\">A personal trainer de Shakira, Anna Kaiser, indicou um exerc\u00edcio simples e acess\u00edvel para quem quer definir os bra\u00e7os: usar uma toalha durante o treino. Em declara\u00e7\u00e3o ao tabloide E! News, Kaiser disse que esse \u00e9 um de seus exerc\u00edcios favoritos para trabalhar os bra\u00e7os e uma alternativa pr\u00e1tica para quem treina em casa ou em ambientes com poucos recursos.<\/p>\n<p class=\"wp-block-paragraph\">Aos 49 anos, Shakira mant\u00e9m uma rotina regular de exerc\u00edcios que combina treino de for\u00e7a e alimenta\u00e7\u00e3o equilibrada. A cantora colombiana, que em 2026 realiza sua turn\u00ea mundial, com passagem pelo Brasil, impressiona pela forma f\u00edsica.<\/p>\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" fetchpriority=\"high\" decoding=\"async\" width=\"399\" height=\"501\" src=\"http:\/\/noticiasbahia360.com.br\/wp-content\/uploads\/2026\/10\/image-16.png\" alt=\"\" class=\"wp-image-697469\" srcset=\"http:\/\/noticiasbahia360.com.br\/wp-content\/uploads\/2026\/10\/image-16.png 399w, https:\/\/uploads.acordacidade.com.br\/2026\/10\/image-16-150x188.png 150w\" sizes=\"(max-width: 399px) 100vw, 399px\"><figcaption class=\"wp-element-caption\">Foto: Reprodu\u00e7\u00e3o\/Instagram @shakira<\/figcaption><\/figure>\n<p class=\"wp-block-paragraph\"><span style=\"font-size: 17px;font-weight: 700\">Alimenta\u00e7\u00e3o que complementa o treino<\/span><\/p>\n<p class=\"wp-block-paragraph\">Al\u00e9m dos exerc\u00edcios, a alimenta\u00e7\u00e3o tamb\u00e9m \u00e9 fundamental na rotina de Shakira. Kaiser disse ao tabloide E! News que a cantora consome prote\u00ednas em todas as refei\u00e7\u00f5es. No caf\u00e9 da manh\u00e3, por exemplo, ela ingere ovos e um smoothie, al\u00e9m de vegetais frescos, frutas que n\u00e3o elevam rapidamente a glicose no sangue e sopas variadas.<\/p>\n<p class=\"wp-block-paragraph\">Ap\u00f3s o treino, Shakira consome \u00e1gua de coco para ajudar na recupera\u00e7\u00e3o muscular. A combina\u00e7\u00e3o de alimenta\u00e7\u00e3o equilibrada e exerc\u00edcios regulares forma a base da forma f\u00edsica que a artista mant\u00e9m h\u00e1 anos.<\/p>\n<div class=\"bob-passos\" style=\"background:#f7f9fc;border:1px solid #e3e9f2;border-radius:14px;padding:22px 24px;margin:24px 0\">\n<div style=\"font-size:12px;font-weight:800;letter-spacing:1.5px;text-transform:uppercase;color:#2b6cb0;margin-bottom:2px\">Passo a passo<\/div>\n<div style=\"font-size:19px;font-weight:800;color:#15243c;margin:2px 0 14px;line-height:1.3\">Rotina descrita na mat\u00e9ria para definir os bra\u00e7os e complementar o treino<\/div>\n<div style=\"display:flex;gap:14px;align-items:flex-start;padding:11px 0;border-bottom:1px solid #e8edf5\">\n<div style=\"background:linear-gradient(135deg,#2b6cb0,#4299e1);color:#fff;min-width:30px;height:30px;border-radius:50%;text-align:center;line-height:30px;font-weight:800;font-size:14px\">1<\/div>\n<div style=\"flex:1;padding-top:4px;line-height:1.55\">Use uma toalha durante o treino como exerc\u00edcio para trabalhar os bra\u00e7os, conforme indicado por Anna Kaiser.<\/div>\n<\/div>\n<div style=\"display:flex;gap:14px;align-items:flex-start;padding:11px 0;border-bottom:1px solid #e8edf5\">\n<div style=\"background:linear-gradient(135deg,#2b6cb0,#4299e1);color:#fff;min-width:30px;height:30px;border-radius:50%;text-align:center;line-height:30px;font-weight:800;font-size:14px\">2<\/div>\n<div style=\"flex:1;padding-top:4px;line-height:1.55\">Combine treino de for\u00e7a regular com alimenta\u00e7\u00e3o equilibrada para manter a forma f\u00edsica.<\/div>\n<\/div>\n<div style=\"display:flex;gap:14px;align-items:flex-start;padding:11px 0;border-bottom:1px solid #e8edf5\">\n<div style=\"background:linear-gradient(135deg,#2b6cb0,#4299e1);color:#fff;min-width:30px;height:30px;border-radius:50%;text-align:center;line-height:30px;font-weight:800;font-size:14px\">3<\/div>\n<div style=\"flex:1;padding-top:4px;line-height:1.55\">Inclua prote\u00ednas em todas as refei\u00e7\u00f5es, seguindo o h\u00e1bito citado por Shakira.<\/div>\n<\/div>\n<div style=\"display:flex;gap:14px;align-items:flex-start;padding:11px 0;border-bottom:1px solid #e8edf5\">\n<div style=\"background:linear-gradient(135deg,#2b6cb0,#4299e1);color:#fff;min-width:30px;height:30px;border-radius:50%;text-align:center;line-height:30px;font-weight:800;font-size:14px\">4<\/div>\n<div style=\"flex:1;padding-top:4px;line-height:1.55\">No caf\u00e9 da manh\u00e3, consuma ovos e um smoothie, al\u00e9m de vegetais frescos e frutas que n\u00e3o elevem rapidamente a glicose.<\/div>\n<\/div>\n<div style=\"display:flex;gap:14px;align-items:flex-start;padding:11px 0;border-bottom:1px solid #e8edf5\">\n<div style=\"background:linear-gradient(135deg,#2b6cb0,#4299e1);color:#fff;min-width:30px;height:30px;border-radius:50%;text-align:center;line-height:30px;font-weight:800;font-size:14px\">5<\/div>\n<div style=\"flex:1;padding-top:4px;line-height:1.55\">Inclua sopas variadas nas refei\u00e7\u00f5es, conforme mencionado na rotina alimentar.<\/div>\n<\/div>\n<div style=\"display:flex;gap:14px;align-items:flex-start;padding:11px 0\">\n<div style=\"background:linear-gradient(135deg,#2b6cb0,#4299e1);color:#fff;min-width:30px;height:30px;border-radius:50%;text-align:center;line-height:30px;font-weight:800;font-size:14px\">6<\/div>\n<div style=\"flex:1;padding-top:4px;line-height:1.55\">Ap\u00f3s o treino, beba \u00e1gua de coco para ajudar na recupera\u00e7\u00e3o muscular.<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Foto: Reprodu\u00e7\u00e3o\/Instagram @shakira A personal trainer de Shakira, Anna Kaiser, indicou um exerc\u00edcio simples e<\/p>\n","protected":false},"author":1,"featured_media":154074,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"gallery","meta":{"footnotes":""},"categories":[8,9,6,57,56,10],"tags":[],"class_list":["post-154073","post","type-post","status-publish","format-gallery","has-post-thumbnail","hentry","category-bahia","category-brasil","category-feira-de-santana","category-mundo","category-policia","category-politica","post_format-post-format-gallery"],"featured_image_urls":{"full":["https:\/\/noticiasbahia360.com.br\/wp-content\/uploads\/2026\/10\/capa-5.jpg",500,305,false],"thumbnail":["https:\/\/noticiasbahia360.com.br\/wp-content\/uploads\/2026\/10\/capa-5-150x150.jpg",150,150,true],"medium":["https:\/\/noticiasbahia360.com.br\/wp-content\/uploads\/2026\/10\/capa-5-300x183.jpg",300,183,true],"medium_large":["https:\/\/noticiasbahia360.com.br\/wp-content\/uploads\/2026\/10\/capa-5.jpg",500,305,false],"large":["https:\/\/noticiasbahia360.com.br\/wp-content\/uploads\/2026\/10\/capa-5.jpg",500,305,false],"1536x1536":["https:\/\/noticiasbahia360.com.br\/wp-content\/uploads\/2026\/10\/capa-5.jpg",500,305,false],"2048x2048":["https:\/\/noticiasbahia360.com.br\/wp-content\/uploads\/2026\/10\/capa-5.jpg",500,305,false],"chromenews-featured":["https:\/\/noticiasbahia360.com.br\/wp-content\/uploads\/2026\/10\/capa-5.jpg",500,305,false],"chromenews-large":["https:\/\/noticiasbahia360.com.br\/wp-content\/uploads\/2026\/10\/capa-5.jpg",500,305,false],"chromenews-medium":["https:\/\/noticiasbahia360.com.br\/wp-content\/uploads\/2026\/10\/capa-5.jpg",500,305,false]},"author_info":{"display_name":"noticiasbahia360.com.br","author_link":"https:\/\/noticiasbahia360.com.br\/?author=1"},"category_info":"<a 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