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[ | ||
{ | ||
"type": "body", | ||
"description": "Estique um de seus braços com a palma da mão virada para frente e puxe os dedos para cima por 10 segundos por mão.", | ||
"amount": 80 | ||
}, | ||
{ | ||
"type": "body", | ||
"description": "Estique seu braço contra o peito e puxe-o utilizando o outro braço por 10 segundos por braço.", | ||
"amount": 60 | ||
}, | ||
{ | ||
"type": "body", | ||
"description": "Puxe seu pescoço com a ajuda da mão para a direita e para a esquerda, permanecendo na posição por alguns segundos.", | ||
"amount": 70 | ||
}, | ||
{ | ||
"type": "body", | ||
"description": "Com as duas mãos na parte de trás da cabeça, leve-a para baixo, alongando a parte de trás da região.", | ||
"amount": 60 | ||
}, | ||
{ | ||
"type": "body", | ||
"description": "Cruze as pernas e desça com as mãos esticadas em direção ao chão. Repita o movimento com a outra perna na frente.", | ||
"amount": 100 | ||
}, | ||
{ | ||
"type": "body", | ||
"description": "Sentado, abra as pernas e tente encostar as palmas das mãos no chão, repita 3 vezes por 5 segundos.", | ||
"amount": 80 | ||
}, | ||
{ | ||
"type": "body", | ||
"description": "Puxe o joelho de encontro ao peito e segure, troque de perna após 10 segundos.", | ||
"amount": 50 | ||
}, | ||
{ | ||
"type": "body", | ||
"description": "Sentado, cruze uma perna e incline seu tronco à frente, troque de perna após 10 segundos.", | ||
"amount": 80 | ||
}, | ||
{ | ||
"type": "eye", | ||
"description": "Sentado, feche os olhos e cubra-os com as palmas da mão durante 2 minutos, depois abra normalmente.", | ||
"amount": 90 | ||
}, | ||
{ | ||
"type": "eye", | ||
"description": "Em algum ambiente aberto, olhe o mais longe que puder em quatro direções por 3s, mexa apenas os olhos. Repita 3 vezes.", | ||
"amount": 140 | ||
}, | ||
{ | ||
"type": "eye", | ||
"description": "Usando os polegares, massage a área abaixo das sobrancelhas em movimentos circulares por 15 segundos.", | ||
"amount": 70 | ||
}, | ||
{ | ||
"type": "body", | ||
"description": "Em pé, gire a cintura o máximo que puder para a esquerda, segure por cinco segundos. Repita para a direita.", | ||
"amount": 90 | ||
} | ||
] |
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/// <reference types="next" /> | ||
/// <reference types="next/types/global" /> | ||
/// <reference types="next/image-types/global" /> | ||
|
||
// NOTE: This file should not be edited | ||
// see https://nextjs.org/docs/basic-features/typescript for more information. |
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