6 formas de ter um treino curto e eficiente para bíceps e tríceps – Treino Mestre
Você não precisa de um treino altamente longo para ter bons resultados. Veja neste artigo, como ter bons resultados com um treino curto e eficiente de bíceps e tríceps.
Eu particularmente, tenho um problema em meu dia a dia: tempo. Treinar por 2, 3 horas, é algo que para mim é totalmente inviável. Torna o processo, praticamente impossível.
Mas sejamos francos, se você não é um atleta, não precisa de um treino tão longo. Por isso, otimizar o tempo de treino é fundamental. Vou te mostrar neste artigo, formas de otimizar o tempo de treino de bíceps e tríceps, sem que haja qualquer perda de qualidade.
Há inúmeros fatores que precisam ser levados em conta. Nem todas as pessoas poderão seguir estas dicas. Para otimizar o tempo e ter melhores resultados, você precisa de base, de bagagem. Caso contrário, acabará sem ter o que espera e com grandes chances de se machucar.
Além do mais, estas técnicas de otimização do tempo, servem para determinados contextos da periodização. Para outros, elas são inviáveis ou pouco efetivas.
Mas o mais importante: os estímulos, o treino, tem que ser pensado de forma inteligente. Não haja como um macaco amestrado, que aprendeu a deslocar pesos e faz isso de forma automática, sem um processo lógico e consciente.
Também é importante salientar, que irei focar em um treino de bíceps e tríceps. As divisões de peito e tríceps, dorsais e bíceps, tem suas particularidades e precisam ser feitas de outras formas.
6 formas de treinar bíceps e tríceps, que vão otimizar seu tempo e trazer muito mais resultados!
1- Falha concêntrica
A falha concêntrica não é necessariamente, um método de treino. Ela é mais um marcador de intensidade, mas que pode trazer grandes resultados para seu treino. A ideia é bem simples: utilizamos determinado movimento, até que o corpo não consiga mais deslocar aquela carga. Esta é uma condição temporária e que em alguns segundos, é superada.
A vantagem de usar a falha concêntrica em seu treino de bíceps e tríceps, é a alta intensidade. Como a intensidade é inversamente proporcional ao volume, teremos um treino mais curto, sem que haja qualquer prejuízo no que se refere ao resultado.
Porém, é importante ter alguns pontos muito claros. A falha concêntrica deve ser usada apenas por pessoas com um nível considerável de treinamento. No caso do treino de bíceps e tríceps, é comum que o praticante “roube” nos exercícios, caso não tenha um bom nível de condicionamento. Com isso, o treino acaba tendo menos resultado.
Além disso, dependendo da fase da periodização, não há necessidade de realizar todos os movimentos até a falha concêntrica. Podemos escolher determinadas séries ou alguns pontos específicos, para usar a falha concêntrica.
Da mesma forma, em mesociclos de choque, podemos usar todos os movimentos até a falha concêntrica, desde que haja o aquecimento correto. Tudo vai depender do contexto em que o treino acontece e do nível de experiência e condicionamento do praticante.
Como falhamos primeiro na fase concêntrica, ainda há “energia” para a excêntrica. Desta maneira, fazemos com que o músculo seja solicitado além da falha e tenha um estimulo muito mais intenso.
Todos estes métodos, quando usados de forma inteligente, fazem com que seu treino seja muito mais efetivo e também, mais curto. Porém, eles devem ser usados de maneira inteligente e adequados a sua periodização. Caso contrário, você poderá ter problemas e não ter os resultados que espera e tem potencial de alcançar. Bons treinos!
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