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Melhores alongamentos para lombar – 6 Exercícios que não podem faltar em seu treino!

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A região lombar, de uma forma geral, é fundamental para a manutenção da postura e a melhora da qualidade de vida e funcionalidade.

Porém, muitas vezes, o foco do treinamento de core é apenas no fortalecimento. Mas a flexibilidade também é um importante componente deste contexto. Por isso, os alongamentos para a lombar são de fundamental importância em seu treino.

Como já citamos em diversos artigos anteriores, onde falamos sobre flexibilidade, o alongamento ou exercício de flexibilidade em geral, deve ser feito com o movimento muscular contrário.

Como assim? Basicamente, o alongamento de um músculo que faz a extensão acontece com a flexão da articulação envolvida.

No caso da lombar, no geral, os alongamentos são feitos com base em flexão de quadril e de coluna. Não que sejam apenas estes movimentos que são usados, mas eles são os mais comuns.

No caso específico do quadrado lombar, por exemplo, precisamos de uma leve rotação de coluna e de quadril.

Neste sentido, os alongamentos para lombar, se baseiam no geral, nestes movimentos. Veja agora, os melhores alongamentos para lombar!

Alongamentos par alombar, 6 exercícios fundamentais em seu treino!

Alongamento bastante efetivo para lombar

Antes de falar especificamente dos exercícios, é fundamental buscar entender que o alongamento para lombar nunca vai ser apenas para esta região.

Nós temos uma cadeia posterior, onde é, muitas vezes, difícil dissociar os músculos que a compõe. Então, no geral, o alongamento para lombar envolve também o alongamento de glúteos e isquiotibiais.

Leia também => Saiba por que é importante fortalecer a lombar (Dicas de exercícios)

Por isso, não estranhe se em alguns momentos, você ver movimentos que são usados como alongamentos para glúteos ou mesmo, para isquiotibiais. No geral, eles têm ação direta sobre os músculos lombares também.

Dependendo da forma como você treina, o tempo de manutenção da posição alongada muda. Mas no geral, em uma abordagem mais generalista, usamos séries de 30 segundos a um minuto e meio, com 30 segundos de descanso.

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