Carga ou amplitude de movimento, o que priorizar? – Treino Mestre
Preocupe-se mais com sua execução do que com suas anilhas. Paródia de uma frase famosa, nós leva a refletir como a execução é mais importante do que a carga.
Porém, apesar de esta ser uma verdade no contexto das academias, poucas pessoas de fato colocam isso em prática.
Já os que colocam, as vezes cometem o erro de usar pouca carga, mas não priorizar a boa execução, prejudicando também seu treinamento.
Encontrar o ponto de equilíbrio na tênue linha da amplitude de movimento e da carga pode não ser uma tarefa das mais fáceis.
Pensando nisso, diversos pesquisadores já tentaram traçar algum parâmetro para que o treino de hipertrofia possa ser de fato eficiente, sob o ponto de vista da carga e da amplitude de movimento.
Basicamente seria o seguinte, você aumenta o seu eixo de movimento e com isso, menos peso é deslocado, pois com a linha de ação da resistência (LAR) maior, menos potencial de deslocar a carga nossos músculos tem.
Para entender isso, lembre-se de alguns movimentos da musculação.
É mais fácil executar um agachamento ou uma flexão plantar, sob o ponto de vista da amplitude? O segundo é mais fácil, pois a articulação do tornozelo tem menor amplitude.
Com isso, é possível usar cargas elevadas para este exercício, mesmo que ele trabalhe com um grupamento muscular menor. Então resumindo, se aumentarmos demais a carga, diminuímos a amplitude.
Desta maneira, é fundamental encontrar este equilíbrio, onde a carga seja suficiente para causar as microlesões e a amplitude não seja prejudicada.
Veja alguns estudos sobre este tema, para tirar maiores dúvidas.
Carga ou amplitude de movimento, o que diz a ciência?
Muito já se produziu no sentido de determinar até que ponto a amplitude de movimento é mais importante do que a carga.
Neste sentido, em um estudo de Bloomquist (2013), foram investigadas várias situações ligadas ao agachamento.
Com isso, um grupo de 10 pessoas treinou fazendo o agachamento com a amplitude completa e o segundo grupo de 10 pessoas, treinou com a execução parcial do exercício.
O programa de exercícios era igual para ambos os grupos, apenas com as cargas ajustadas para cada tipo de agachamento.
Com isso, o grupo da amplitude total usava cargas mais baixas que o grupo da execução parcial.
Ao final do estudo e com todas as análises feitas, o grupo que treinava com mais amplitude e menos cargas, obteve os melhores resultados, tanto em questões de hipertrofia e aumento da massa magra, bem como de aumento de força.
Um outro estudo, que complementa o primeiro é o de Hartmann(2013) analisou as sobrecargas que eram causadas na articulação do joelho e da coluna, quando eram alterados o peso e a amplitude de movimento no agachamento.
Este estudo, que foi uma revisão de literatura, queria questionar o senso comum que acreditava que a amplitude de movimento completa no agachamento (afundo), aumentaria o risco de lesões nessas articulações.
A conclusão deste autor foi de que a agachamento completo não aumenta em nada o risco de lesão nestas articulações.
Além do mais, foi possível encontrar evidências de que quando comparados o agachamento completo e o parcial, o risco de lesão, em longo prazo, aumenta no agachamento parcial.
Em resumo, podemos dizer que este estudo mostra que o que é lesivo para as articulações não é a amplitude de movimento, mas sim o excesso de carga.
Artigos relacionados
Leia também:
+ É necessário aumentar a carga entre as séries na musculação? Como usar isso em seu treino? Sempre priorize a execução do movimento, com aumento progressivo das cargas. Fez um movimento e precisou “compensar” demais ele? Reduza o peso!
Aprenda a execução com pouca carga e vá implementando mais peso, conforme a carga usada for ficando fácil.
Isso vai evitar que você venha a se lesionar e ainda, vai te trazer resultados muito melhores.
Conclusão
A mostra disso é que muitas pessoas conseguem bons graus de hipertrofia usando exercícios que só tem o peso corporal e a gravidade como resistência.
Além disso, os exercícios mais amplos, conhecidos também como exercícios multiarticulares, que envolvem mais de uma articulação, são considerados mais eficientes, pois mais unidades motoras são recrutadas.
Temos um artigo falando sobre os principais exercícios multiarticulares aqui. Vale muito a leitura para saber sua importância e como escolher dentro de uma divisão de treinos.
Enfim, não seja um guindaste e treine de maneira inteligente. Bons treinos!
Hay quá, không uổng công đọc hết!
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