11 dicas para deixar sua casa segura nas férias

In this publish, I will stroll you through the highest
barbell lifts to include into your arm days
for sculpted, toned arms. However guys the most effective complement
to bigger arms is wider, fuller shoulders.
So, I highly suggest checking this article out next if you
wish to learn about a shoulder exercise I’ve been doing that’s been working really well for
me. Nonetheless, for some folks, these can be tough on the elbows, so I’d suggest sticking with lighter
weights and aiming for about controlled reps. It’ll assist emphasize
the lateral and medial heads since as we noticed earlier, the long head doesn’t do an excellent job at helping out throughout pressing-type exercises.
Now when you don’t have entry to cables, an alternative choice is shut
grip push-ups or one thing called the JM press but with dumbbells.

Hold the contraction on the high for a hard one depend, then slowly decrease
the bar alongside the identical path. Stand in entrance of a low-pulley cable with a brief straight bar connected.

Adjust a preacher bench so that the top of the pad fits securely under
your armpits. Take an inside-shoulder-width, underhand grip on the EZ-curl bar—so your palms are
angled inward— and place your upper arms parallel to one another on the pad.

This workout is for you if you practice at residence (or simply love dumbbells).
It’s an entire dumbbell arm exercise for building your biceps and triceps in the comfort of
your house.
This is perfect for those new to biceps training or if you
prefer a lower-volume method. This variation earns
an S-tier ranking as one of the best bicep exercises for constructing the biceps peak and targeting the lengthy head.
I place 21s in the B-tier as they’re a enjoyable method to increase quantity
and challenge your biceps, but they don’t offer the identical effectiveness as different bicep exercises for hypertrophy.
While the standing dumbbell curl is not the very best for
isolating the biceps, its versatility earns it a spot in the A-tier.

You can simply add variations to focus on each heads of the biceps, making
it a useful tool in your routine. The blended grip curl combines an overhand and underhand grip, with one hand supinated and the other pronated, creating a problem for both the forearm flexors and extensors.

Click On right here to return to our list of strength coaching applications and exercises.
Also, as a end result of you’re pulling the load at a
diagonal angle, you’re not permitting your biceps any probabilities to
loosen up and relaxation. You can use a barbell instead of a pair of dumbbells should
you favor.
We recommend performing three sets, resting for 1 minute between units
for restoration. It kicks off with a series about
the way to build muscle extra leanly, acquire power sooner,
and improve your appearance. A little momentum – towards the end of your
set – is understandable, perhaps acceptable, but what we
received’t settle for is lifting too huge a weight and utilizing your body weight
to get the dumbbell up.
Subsequently, what you should do is choose big compound workout routines that are more bicep-specific and embody them in your training.
One good thing about biceps coaching that many people don’t take into consideration is damage prevention.
In truth, even in lots of strength-specific exercise plans, there will be some sort of elbow flexion purely
for injury prevention. Due to its positioning, the biceps and elbow
are more susceptible to damage on actions such
as deadlifts. Having strong biceps is a great way to maintain your arms wholesome and injury-free.
Most folks do clean and presses with a barbell and whereas standing.

Inch yourself toward some swole ’ceps with the inchworm chin-up.
Your biceps and forearms will definitely really feel the burn on this one.
Begin in susceptible position, with hands on the ground
and elbows underneath shoulders at a 90-degree angle.

The Beijan curl is gaining popularity in the fitness neighborhood as a result
of its capability to mix stretch and resistance.

By positioning the arms behind the physique, the Beijan curl allows for greater stretch at the backside of the motion. Nevertheless, one potential drawback is
the recruitment of the front deltoids, which may detract from totally isolating the biceps.
Regardless Of this, the lying dumbbell curl
is a unique and effective choice for these seeking to change up their routine.

Nevertheless, whenever you slow your rep speed down or use pauses for
isometric contractions, reps between 6-12 work finest, relying on how long it takes you to get 30 to
forty seconds of time underneath rigidity. The biceps also aid the anterior deltoid with shoulder flexion and along with the triceps
they assist the humeral head within the shoulder joint for shoulder stability.
The last choice is to put on a weighted vest,
which can undoubtedly come in handy for so much of more workouts besides
door curls. First off, you can simply flip it right into a excessive
rep biceps exercise by doing a nice deal of repetitions.
They’re also tougher than normal curls as a result of when the biceps are behind your torso rather than according to it, they’re naturally in a weaker position.
“If you wish to improve your pulling ability, do not skip bicep day. If your guns run out of juice means before your rear delts, traps and lats, you’re compromising your massive pulls and your again positive aspects too”, to not mention growing your threat of harm.

If you’re in this camp, you’ve most likely tried methods like going heavier with the
smaller arm or doing extra reps with the same weight.

After all, if you are going to work your biceps, you would possibly as do them correctly.
If you wish to build greater biceps, these 25 exercises will assist get you there.
Perform them properly, and it will not simply be your biceps that
start to bulge, your total well being will see
an improvement, too. The Incline Dumbbell Curl was talked about in the previous section. When the position of the arm
falls again behind the physique, we place a bit extra stretch
and stress on the long head of the biceps.
But with a bar, you really need to use shut grip, which can flare
your arms inwards. The only potential downside with this exercise is that it’s most difficult near
the top place of the curl when the biceps are nearly absolutely contracted.
But when you don’t have entry to cables, you can always replicate this movement with dumbbells.
Muscle activation isn’t the be-all and end-all for muscle development.

While the rep scheme given (3X8-12) is nice for the other curls, you will carry out cheat curls using a 3X5
rep scheme and a 3-5 second eccentric. Similar to the above, you
want to also use different loads along with your coaching.

This is best accomplished with the compound movements, BUT you may also use
lighter masses with the compound movements as well.

If you’re thinking that is similar recommendation to every other muscle,
you’d be appropriate.
I usually program them towards the top of my clients’
exercises to ensure they finish with a muscle-ripping pump.
The unique line of pull of this exercise biases the bicep peaks.

When you’re doing a bodyweight bicep workout at home with out access to free weights,
it pays to be artistic and suppose slightly outdoors
the box. With a combination of bodyweight workouts and makeshift
instruments you have round your home, you will get in a fantastic bicep workout and finally construct biceps worthy of flexing.
The setup for the bar close grip curl is identical because the above train except your
curling together with your palms together.
We will also explore a quantity of forearm muscular tissues
that you just use daily. Having well-defined forearms is necessary
for wanting your greatest. Nonetheless, the number of reps is determined by the targets you wish
to obtain to build muscle energy and boost endurance.
You will want a barbell and a flat bench to perform the exercise.
Nonetheless, it might possibly cause wrist and forearm discomfort for so much
of lifters because of the want for a totally supinated grip.
According to the Journal of Psychology, it’s important
to take your time together with your curl to construct muscle quicker.

Bicep exercises construct power in the higher
arms and sculpt impressive sleeve-busting muscular tissues there.
Curls are some of the efficient bicep workout routines for mass, and including
weight will solely improve those positive aspects.
According to the American Council on Exercise, or ACE for short,
concentration curls are the best biceps train you can do.

In research, this exercise produced essentially the most important diploma of muscle activation. However, because it makes use of comparatively gentle weights, it’s finest left to the tip of your
exercise when your biceps are beginning to fatigue.
Straight barbell curls are a superb biceps train, however they can be onerous on your elbows.
Utilizing an EZ bar takes stress off your joints and allows
you to actually give attention to working your biceps as onerous as you can.
Or you are in a position to do supinated lat pulldowns as an alternative,
though that’s not an choice when you train at house.
Now when it comes to emphasizing the short head, we simply reverse what we did for the lengthy head.

Subsequent, in case your lengthy head is lagging behind,
then what you want to do is start implementing workouts that preferentially target this head.
Unlike the the biceps, the brachialis muscle solely has one objective and that is to flex
the arm. So with that being stated, let’s check out a exercise you are able to do
to enhance your biceps width, by first prioritizing the brachialis
and then working in your much less developed biceps head.
Whereas the brachialis could be the primary
elbow flexor, that is still a significant function for the biceps as well.

The first two movements are done pyramid-style, increasing
the weight after the primary set for fewer reps. Select a weight with which you reach muscle failure
by the goal rep listed. If you may have a spotter, do
a few pressured reps in your heaviest set of every
train, which ought to be your first or second set.
If you do not have a partner, do a dropset on your final set of
each exercise, cut back the weight by about 25 % if you reach muscle failure, and rep once more
to a second point of muscle failure. You May also want to try workout routines that shift the
position of your palms—whether supinated (palms up),
pronated (palms down), or neutral (palms facing in).

Most of us are both right-handed or left-handed, and more people than you would think have one biceps that’s
slightly greater than the opposite. When this dimension discrepancy is less
than half an inch, it’s barely noticeable. If you’re trying to target your biceps and only your biceps,
then concentration curls are your train. After that, we’ll maintain you up to date on an important muscle-building research, lifting methods, and workout routines.
They aren’t often distinguishable from each other, however the long
head (outside) is claimed to provide your biceps a
greater peak, and the brief head (inside) is said to provide your
biceps more width. First and foremost, you must all the time raise with the
proper form. Curling with the proper method helps to
stop common weight lifting injuries whereas simultaneously keeping more of the
strain on the goal muscles.
Right Here, I’ll break down the ten greatest barbell biceps curls,
explaining how every one targets your arms from a special angle for
enhanced biceps development. Most research reveals you’ll
find a way to maximize your price of muscle growth with about 10–20 units per week.
The higher limit isn’t very well established but, especially when you’re making an attempt to concentrate on just a few muscle groups at a time.
It’s attainable that you would develop your biceps even sooner by doing 30 or even forty sets per week, particularly when you work
as much as it steadily. To prepare both heads, I advocate starting with your favourite vertical pull.
Chin-ups/pulldowns with an underhand, angled, or neutral grip give your biceps better leverage, and so
they could additionally be better.
These exercises add extra risk to harm as a result of high volume of seven units.

[newline]These barbell arm workouts are extremely
beneficial for anyone interested in constructing arm muscular tissues and
gaining energy. Barbell spider curls practice your biceps in a shortened (which is
to say, a maximally contracted) muscle position.
This results in a robust muscle pump that can make your arms appear extra vascular and lead to vital hypertrophy.

If you’re in search of straightforward barbell arm workouts to add to your routine, barbell curls are an excellent staple train to get
you started. If you need to build larger arms using
a barbell, you have to work out your biceps, triceps, and
forearms. That is why we now have chosen workout routines that hit all of these muscle teams.
If your biceps look good when flexed however a bit thin when they’re
relaxed, then you are in a place to do a selected lengthy head bicep workout to beef
up the outer muscle fibers of your bis.
Nonetheless, since this is an isolation exercise, it will be finest to train with a light
to average load to completely contract the
biceps muscular tissues. Early in his bodybuilding profession, Arnold’s deltoids
had been the weakest facet of his upper physique.

So he labored them tirelessly, and after winning the 1967 Mr.
Universe contest in London, he attributed the victory in giant part to his
improved shoulder growth.
For most reps, make sure you use correct type and don’t swing your arms or body to get the bar
going. Nevertheless, feel free to make use of slightly momentum on the last repetition of
your units. Doing so permits you to get previous the sticking level and do yet one more rep than you’ll have in any other
case. Used sparingly, the “cheat curl” is an efficient method
to overload your biceps and force them to develop.
The cable reverse curl, also referred to as the reverse cable curl, is
an train that targets the brachioradialis muscle within the forearms, together with the biceps and other forearm muscle tissue.

References:

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It comes down to private preference when weighing
price and comfort. The optimum time to drink pre-workout is 20 to forty minutes before you begin understanding.
Jocko Go is sweetened with monk fruit extract,
contains no sugar, and only has 10 calories.
It additionally has choline and carnitine for psychological focus and electrolytes for workout hydration. There’s no beta-alanine in FitAid energy,
so this may be a good pre-workout drink for anyone who doesn’t like tingling
pores and skin. The clean power FitAid Energy
gives you comes from natural caffeine sources and combines that with electrolytes, BCAAs, and nutritional vitamins.

By concentrating on the best receptors, you may be dialed in and ready to tackle any workout that comes your
means. This will also add to your motivation to essentially improve energy coaching and muscle
growth. We’ve put collectively a listing of the Finest Pre-Workouts For Males of 2024 so
you can start to see those desired positive aspects to muscle development,
vitality, and increase your strength coaching.
Next, it contains 2.5g of Beta-Alanine, an amino acid that may
assist delay muscle fatigue, permitting you to train more durable and longer.
It also options 1g of Glycerol Monostearate, which aids in hydration and endurance, and
1g of Arginine AKG, a precursor to nitric oxide, additional boosting blood flow and muscle
pumps. The supplement accommodates 7g of Citrulline Malate, a
compound recognized to enhance nitric oxide manufacturing, improving blood circulate and oxygen delivery to
your muscles during exercises. Take a serving 30 minutes before exertion for clear,
environment friendly power to energy you thru your workout.
Additionally notice, this oil can stack actually effectively with other pre workouts you could be taking.

The most important thing is to figure out what
ingredients work better for a cardio exercise program.
Good for evening coaching, caffeine biking or anybody looking for an unrivalled workout
pump, THE Pump is a helpful addition to anyone’s arsenal.
Plus, our gel contains vitamins B6 and B12, contributing to
the discount of tiredness and fatigue, guaranteeing you can push your self
to your limits in the gym. He has a degree in Sports Activities Science from London Met College, and has seven years’
experience as a private coach and on-line coach. Pre-workouts serve a quantity of capabilities, the most obvious being to increase the amount of energy that you’ve available
to you. There are several ways in which this might be achieved,
though the most common technique is to not really enhance
your energy at all (bear with us here).
When it involves delivering confirmed elements at efficient dosages, Kaged is a
model that delivers time and time once more.
It’s fantastic to consider these options even when there’s not as much analysis behind some of the ingredients, but it’s finest to choose the ones with few studies to support the claimed potential
benefits. Additionally, pre-workout dosage, ingredient
quality, age, weight, body composition, and sensitivity to certain compounds
affect the length of effectiveness.
You’ll usually see caffeine dosed between a hundred mg and 200 mg in newbie pre workouts and wherever from
250 mg to four hundred mg in additional advanced pre exercise formulations.
Don’t fear – it won’t really make you cumbersome – nevertheless it does assist support muscle progress by ensuring you’ve some key vitamins like vitamin D3 and zinc.
Bulk Pre-Workout is featured on our record of one of the best pre-workout
dietary supplements with out creatine and each serving is
0 energy. Sometimes, we choose merchandise that disclose
all components and exact doses for each. Whereas proprietary blends aren’t all
the time essentially a foul thing, there’s really no method to know if
you’re getting probably the most optimal doses.
The ingredients, efficiency (amount of caffeine),
and how your workouts are structured could all play a task within the “best” time to take a
pre-workout although. For instance, some individuals do
an extended pre-training warmup so having a scoop 20 minutes before could also be optimum.

Its commitment to quality is obvious through its exclusion of flavors or colors from artificial
sources, minimal sugar content material (only 1g), gluten-free formulation, and non-GMO ingredients.
Kaged Pre-Kaged is a strong pre-workout possibility that leaves no stone unturned when maximizing your training potential and delivering optimal results.

This meticulously formulated pre-workout is backed by scientific analysis and thoroughly crafted
to offer the ultimate performance-enhancing expertise.
Taking their dedication to transparency a step further, Clear Labs conducts third-party testing for his or her products and supplies certificates of analysis and composition on their website for
everyone to access. This shows their concern for the
standard of their dietary supplements and their prospects’ goals.

Naked Vitality is an distinctive vegan pre-workout
powder that prioritizes cleanliness and quality.
Formulated with solely Non-GMO components, this premium vegan pre-workout is designed to elevate your power, energy, and power, providing that additional
edge wanted to maximise your efficiency at the fitness center.
The formulation of Pre-Kaged is designed to set off nice pumps,
leading to improved blood flow, nutrient delivery, and muscle fullness.
This effect enhances your aesthetic appearance and improves muscle restoration and progress.
Transparent Labs Stim-Free pre-workout contains creatine
with out caffeine and adds in Taurine to enhance focus and restoration instances.
With clinically effective amounts of each ingredient, nothing goes to waste in this
pre-workout choice.
The fast performing kind is often just labelled as caffeine, or caffeine citrate, or
caffeine anhydrous, whereas the slower performing kind is the caffeine malate.
Pre workout ingredients are usually formulated collectively to achieve a aim or two.
The components used are sometimes ones which have some research supporting their
function. If you need a smooth expertise for your first pre-workout, then four Gauge
pre-workout is a strong alternative. All in all, THE Pre Exercise is
the right introduction to the world of this class of vitality supplements.
Caffeine takes longer to digest in it is malate form,
allowing you to have energy over an extended time frame.

Coming in second on our listing of the best pre-workout dietary supplements with testosterone is B-Nox Androrush from Betancourt Nutrition.
This one contains a testosterone boosting
mix designed to increase muscle pump and aggression. This one can get overly aggressive meathead into bother so if you are a sort of steer clear of this one.
If you possibly can handle it though, B-NOX may have you
assaulting the weights like an absolute freak of nature with crazy focus.
It’s vital to prioritize scientifically supported
ingredients with a considerable physique of analysis, as this will increase the
probability of experiencing the desired performance-enhancing results.

This concerned breaking down the entire worth by the variety of servings in every bundle, considering any bulk buy discounts or subscription companies offered by the manufacturer.
With some known detox ingredients, it may also assist you to flush out toxins during weight reduction efforts.
Backyard of Life has created an organic pre-workout that doesn’t simply goal to enhance your physical efficiency.
Garden of Life Sport provides a balanced blend of
exercise enhancement and detox support. The considerably sweet taste profile may not appeal to everyone, especially those delicate
to sweetness. For professional athletes, it may additionally be a good choice
because of the third-party testing for purity and high quality.
If you want caffeine in your pre-workout, you probably can complement with their Genius Caffeine product.

A lot of newbies make the mistake of pondering they are going to be fine
to take full or even half dose, when, in reality,
it was an extreme quantity of for them. Make certain to look via
our listing of finest pre-workouts for beginners and skim the descriptions to find one that you simply suppose would greatest help you obtain the results
you want. Of course, some could require extra caffeine than others but that’s the magnificence of having choices (and we now have many).
Apart from presumably being useful for most cancers and diabetes,
taurine has been shown to minimize back fatigue and shield in opposition to muscle injury, while also potentially growing fats burn (12, 13).
Creatine has been proven to have many intriguing results particularly for efficiency and muscle positive aspects.

L-citrulline is probably considered one of the commonest ingredients but there’s
additionally some nice research on it. Anhydrous means “with all water removed”
and is lower than .5% water by weight.
Coffee, with its caffeine, boosts alertness however lacks focus-enhancing elements like
L-theanine present in pre-workouts. These supplements, usually greater
in caffeine, can enhance exercise efficiency, stamina, and power.
They could include green tea extract for endurance and fat oxidation, and amino acids like L-citrulline malate to enhance blood move and recovery, aiding in muscle constructing and weight
reduction targets. Whether Or Not you’re a gym beginner or a seasoned bodybuilder, it delivers the vitality, focus and endurance you have to push by way
of your exercise. One of the key reasons it took the highest spot is its clinically efficient doses of beta-alanine (3.2 grams) and L-citrulline malate (6 grams).

During strenuous exercise, the physique might go right into
a catabolic state, where muscle synthesis is outpaced by muscle
protein synthesis and muscle protein breakdown. By offering a second provide of amino acids for fuel, BCAAs
can help decelerate this process and stop the breakdown of muscle.

BCAAs in a potent pre-workout can, therefore, help to hold up or even encourage muscular progress over time by conserving
muscle mass. When caffeine interacts with the central nervous system, it blocks
the adenosine receptors that trigger fatigue and drowsiness.

Fueling your body with the best nutrients before hitting the gym or pavement can provide
power for optimum efficiency and muscle gains, prevent muscle breakdown and fatigue, and
assist endurance and power. Of course, there is another useful way for people who wish to avoid using pre-workouts normally, which is solely
primarily based on your diet. By Way Of ingesting amino acids similar to creatine and beta-alanine via certain meals, you might even enhance your exercise performance
significantly. Bulk from Clear Labs is a well-balanced pre-workout that
is simple to advocate to basically anybody and for any exercise performance objective
– and taste, for that matter.
Whereas the price can range considerably from product to product, the typical cost
of a pre-workout complement often falls somewhere between $40 and $80 for
a 30-serving container. One Other problem to remember of is “dry scooping,” a
TikTok development that encourages individuals to take pre-workout without adding water.
Dry scooping can result in many issues, together with heart palpitations, infections,
lung irritation, and important digestive issues.

In general, it’s best to steer clear of proprietary blends and instead stick with brands that use clear labeling.
A 100 percent pure product, Legion Energy Surge additionally happens to
be one of the cost-effective pre-workouts at simply over a greenback
per serving. Of the pre-workout that we reviewed, Kaged Muscle has the most
caffeine, with a total of 388 grams. Nonetheless,
different pre-workout that did not make our list,
such as Hooligan Xtreme pre-Workout, contain as much as 600 mg of
caffeine (400 mg caffeine anhydrous + 200 mg di-caffeine
malate). Instead, it’s critical to judge the pre-workout complement’s value for cash.
Take under consideration elements including the product’s general efficacy, portion dimension,
brand popularity, and ingredient quality. You may decide the
worth a particular product offers by comparing prices in relation to those elements.

Assassin pre workout is a strong, rage inducing hardcore supplement from Apollon Vitamin. When I consider essentially the most intense pre workouts, Murderer
is the very first thing that involves my thoughts.

If you’re trying to minimize down on your caffeine consumption, I suggest checking our list
of one of the best pre exercises with out caffeine. They’re all robust pre exercises,
however the one that’s “right” for you depends on what you’re looking for.
If you’re severe about outcomes, Pre JYM Plus is the pre-workout
you want. With extra power, better endurance, insane pumps, and razor-sharp focus, it’s
designed to assist you carry heavier, push additional, and break by way of plateaus.

This is a newer model of citrulline that mixes the amino acid with
molecules of the nitrate ion. Nitrate can encourage vasodilation by changing to nitric oxide
in the body. Citrulline and nitrate together could have synergistic
effects that would improve exercise performance and blood move.
Pre-workouts can even enhance the way vitamins get to your muscles if
you’re working out.
The NO3-C dual pathway nitric oxide (NO) amplifier is formulated with patented nitrates to support higher pumps, and the NO3-T is a performance and pump amplifier.
CarnoSyn beta-alanine is the bedrock of this supp and has been confirmed
to struggle fatigue and enhance muscular endurance. Some individuals both can’t tolerate caffeine or favor to do with out it for no matter reason. Legion Pulse is a top-ranked caffeine-free
pre-workout complement and a top choice among workout fanatics
for a purpose.
However, it isn’t your greatest option for somebody
seeking to maintain or shed weight. No, you can’t take an excessive amount of
beta-alanine as it might end in an unusual tingling of the skin, often identified as paresthesia, that
is most noticeable on the face, neck, and hands.
Since the intensity of this tingling will increase with dosage size, beta-alanine supplements must be taken in divided doses.
Private preferences, sensitivities, and fitness targets are crucial in choosing the proper pre-workout supplement.

Consulting healthcare professionals or fitness specialists is advisable for knowledgeable choices.
MyoBlox LOCO is designed for high-performance exercises
with strong stimulants, not appropriate for those with coronary heart sensitivities.

Finally, we’ll cover two of probably the
most frequently used absorption elements at present used in pre-workouts.
You must also check to verify your product is third-party examined for
safety and quality. You can verify this on websites like the Nationwide Sanitation Foundation (NSF).

Pre-Kaged combines practically 275 mg of caffeine with a
loaded pump and focus formula. They also deliver 6.5 g of BCAAs and 1.5 g of creatine HCL,
making it top-of-the-line “all-in-one” pre-workout dietary supplements
out there. In fact, it’s proudly featured on our expert listing
of the most effective pre-workout dietary supplements. Mixed with
caffeine, it’s been said to extend the constructive cognitive effects
and assist prevent unwanted effects like jitters and post-caffeine crashes (7, 8).

References:

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https://www.ypchina.org/growth-hormone/
https://seconddialog.com/question/how-sleep-and-recovery-help-with-muscle-growth/
https://ssdla-aem.org/forums/users/eularobbins3558/edit/?updated=true/users/eularobbins3558/
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https://unamath.com/blog/index.php?entryid=7701
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oi Pati, que legal, sucesso no novo lar 🙂 bjo!!!

oi Fê, com certeza esta dica é válida, eu nem lembrei dela… bjo!!!!

Oi! Estou comprando um apê e claro que a segurança vem logo na minha cabeça. Adorei as dicas!!!

Abraços

Ótimas dicas!! Parabéns! Outra dica legal é colocar a casa no seguro. Caso ela for furtada, pelo menos, você não sai tanto no prejuízo…

Beijinhos