Como treinar sem aparelhos – Pernas, bíceps, dorsais e antebraço – Treino Mestre
Como já mencionamos no artigo anterior (Como treinar sem aparelhos – Peito, tríceps e ombros), os aparelhos, tão aclamados por alguns, não são tão necessários para seu treino de força, afinal com alguns halteres, barras e anilhas você pode ter um resultado bastante satisfatório.
Pode-se sim, conseguir uma excelente intensidade e volume com treino usando apenas pesos livres e o peso do corpo em alguns casos.
Durante muito tempo as academias usaram o fato de terem uma grande oferta dos mais variados aparelhos, foram criando a cultura de que sem aparelhos não teremos qualidade no treino.
Pois bem, já e mais do que provado que dá sim para treinar usando apenas pesos livres, como a grande maioria dos treinadores preconiza.
Treino para pernas, bíceps, dorsais e antebraço sem aparelhos
Como o outro artigo, na parte I tratava dos exercícios para tríceps, peito e ombros, neste vou ter como foco o restante dos grandes grupamentos musculares.
1. Treino de Bíceps
Rosca alternada:
Biceps com halteres alternado rotaçãoWatch this video on YouTube
Neste vídeo, o trabalho é bilateral e devemos ter o cuidado para que a execução seja feita da maneira demonstrada no vídeo.
Só devemos tomar cuidado para isolar o esforço no músculo do bíceps e não compensar com a lombar e o cotovelo.
Rosca direta com barra:
Rosca direta – Execução correta e variações – Análise de Exercício #27Watch this video on YouTube
Neste vídeo, onde vários exercícios para o bíceps, temos um material bem completo. No primeiro exercício se consegue uma grande solicitação de bíceps, desde que a execução seja correta.
No mesmo vídeo, nos 4:48 minutos, está a execução correta da rosca concentrada, que garante uma solicitação bastante concentrada na parte central do bíceps.
Estes são alguns dos exercícios que você pode praticar sem a necessidade de aparelhos.
Desta forma, com estes dois artigos, ficou claro que você pode muito bem treinar sem todos os recursos que uma academia pode oferecer, basta que você tenha boa vontade. Bons treinos!
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