Como tornar o treino de abdominais mais efetivo? (5 dicas fundamentais) – Treino Mestre
O treino de abdominais é um dos mais importantes da musculação, por seu efeito estabilizador. Veja neste artigo como potencializar os efeitos dele!
A porção medial de nosso corpo tem um importante papel na estabilização dos movimentos. Por isso , os músculos abdominais tem uma função que transcende a estética. Se eles estiverem enfraquecidos ou não acompanharem o desenvolvimento dos outros músculos, teremos problemas grandes de estabilização dos movimentos. Por isso, é muito importante tornar o treino de abdominais mais efetivo, para que além da estética, você ainda ganhe em funcionalidade!
Antes de darmos continuidade, temos que entender quais são os músculos que são trabalhados no treino de abdominais. Muito mais do que apenas fortalecer o reto abdominal, que é o maior músculo desta região, precisamos também de um trabalho específico para os músculos oblíquos, tanto internos como externos, além do transverso do abdômen. Todos estes precisam estar fortalecidos, para que sua funcionalidade não seja prejudicada.
O reto abdominal, bem como os oblíquos, são trabalhados através dos movimentos de flexão e rotação do quadril. Já o transverso do abdômen é um musculo estabilizador que participa da respiração. Neste artigo (Transverso abdominal, você fortalece ele?), já mostrei a importância de fortalecer este músculo!
Veja agora algumas implicações práticas para o treino de abdominais, a fim de torna-lo mais efetivo!
Treino de abdominais, qualidade é fundamental!
Houve um tempo em que as pessoas acreditavam que quanto mais exercícios abdominais eram executados, melhores os resultados. Até hoje, não é difícil encontrarmos pessoas que acham que um treino de abdominais precisa ter pelo menos 20 séries. O que é mais curioso é que muitas pessoas acreditam que os músculos abdominais precisam ser treinados todos os dias!
Agora me responda, você treina coxas todos os dias? Você treina peito todos os dias? Provavelmente não, entenda qual a razão para as pessoas treinarem abdominais todos os dias? Diversos movimentos, principalmente os de cadeia aberta, precisam da estabilização dos abdominais para acontecer. Com isso, em determinado momentos, mesmo que você esteja treinando outro grupamento, os abdominais estarão sendo solicitados.
Por isso, é muito importante que o treino de abdominais seja pensado de uma maneira inteligente, levando em conta fatores como descanso, volume e intensidade. Além disso, é preciso entender as solicitações destes músculos em exercícios como o agachamento, para que haja um controle de cargas mais efetivo.
Veja agora algumas maneiras de potencializar seu treino de abdominais!
1. Foco na intensidade: 1000 abdominais? Na grande maioria dos casos, perda de tempo! Os músculos abdominais são muito parecidos com os demais, mas com características específicas. No geral, eles são compostos por mais fibras lentas do que rápidas, devido a sua atividade constante. Mas isso de maneira alguma significa que eles devam ser trabalhados com volume excessivo. Se o treino for intenso, com boa amplitude de movimento, descanso e número de séries adequados, somado a escolha correta dos exercícios, você já terá bons resultados.
Muitas vezes, quando eu monto um treino, deixo um dia em especifico só para o fortalecimento do Core (Core, o que é, como treinar e qual a sua importância!), que envolve o treino de abdominais e dos músculos lombares. Desta forma, teremos uma intensidade alta e um tempo de descanso entre as sessões mais coerente.
2. Treine com inteligência: Outro ponto importante no treino de abdominais é a maneira como os exercícios são executados. É muito importante usar a inteligência, para que um movimento considerado simples seja potencializado. Para exemplificar isso, pense no abdominal tradicional, o crunch. Se você executar ele sem carga, logo não haverá mais um estímulo considerável. Porém, para não sobrecarregar a coluna, não é indicado usar altas cargas, pois a compressão nos discos intervertebrais se tornaria muito acentuada. O primeiro passo é melhorar a biomecânica do movimento.
Se ao invés de colocar as mãos sobre o peito, você esticá-las acima da cabeça, irá aumentar o arco de movimento e com isso, solicitar mais destes músculos. Se ainda assim o estimulo não for suficiente, você pode segurar uma anilha ou halter mais leve, com os braços esticados acima da cabeça. Com isso, não haverá necessidade de usar cargas muito elevadas e o estímulo será bastante intenso!
3. Use movimentos variados: neste vídeo, o professor Maurício de Arruda Campos nos mostra algumas variações interessantes:
Além disso, os treinos em suspensão, também permitem uma amplitude de movimento maior, com sobrecarga sobre os músculos abdominais de maneira acentuada. Da mesma maneira que devemos mudar os exercícios para os membros inferiores e superiores, o mesmo vale para os músculos abdominais. Com isso, a acomodação se torna menos efetiva e o fortalecimento melhora bastante.
4. Respire corretamente: Por sua ação estabilizadora e forte participação nos movimentos respiratórios, é muito importante que a respiração não atrapalhe seu treino de abdominais. Por isso, como já mostramos neste artigo (Respiração no exercício abdominal, você faz corretamente?), é muito importante que a sua respiração seja feita de maneira correta, para não perder a efetividade do treino!
5. Fortaleça a lombar: Assim como um músculo fraco produz desequilíbrios, a falta de fortalecimento dos antagonistas também produz efeitos adversos. Por isso, tão importante quanto seu treino de abdominais é o treino dos músculos lombares. Ele pode ser feito de diversas formas, mas precisa levar em conta os mesmos aspectos apresentados aqui!
O treino de abdominais no geral é simples, mas precisa ser bem planejado e bem estruturado. Desta forma, você poderá ter um abdômen definido (se sua dieta for correta) e ainda melhorar seu desempenho nos demais exercícios. Por isso, tenha sempre um profissional para te ajudar! Bons treinos!
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