Supino Reto: Como fazer, principais erros e dicas para mais resultados!
O supino é um dos exercícios considerados básicos na musculação. Ele é muito útil para praticamente todos os objetivos e se usado corretamente, traz resultados fantásticos!
O supino reto é, sem sombra de dúvidas, um dos principais exercícios da musculação.
Fatores como potencial de força que ele proporciona, o trabalho multiarticular e os músculos solicitados, tornam ele um exercício fundamental na musculação.
Porém, apesar de o movimento parecer simples, há muitos erros comuns no supino reto, principalmente no que se refere à sua execução.
Mas antes de falarmos mais sobre isso, precisamos saber que músculos são trabalhados, para que tudo fique mais claro e didático!
Índice – Informações que você encontrará nesse artigo:
Músculos solicitados no supino reto
De modo geral, temos 4 músculos solicitados de forma prioritária no supino reto:
Destes, o músculo com menos solicitação, sendo mais um estabilizador, é o peitoral menor. Os outros 3, são os mais solicitados.
O movimento do supino reto é basicamente, uma flexão horizontal do ombro (alguns estudiosos chamam este movimento de adução horizontal), com uma extensão de cotovelo.
No caso do movimento de flexão horizontal do ombro, o movimento com mais amplitude, temos como base o peitoral maior e o deltoide (principalmente a porção anterior). Já na extensão do cotovelo, temos o trabalho do tríceps braquial.
Por isso, o principal músculo solicitado no supino reto é o peitoral maior. Isso faz com que o supino reto seja uma das bases do treino de peito.
Os outros músculos são sinergistas e se a execução for adequada, não teremos um trabalho tão intenso nestes músculos, como nos movimentos mais “isolados”.
Como fazer o supino reto:
Supino reto com barra: Como fazer, Dicas e PosturaWatch this video on YouTube
Execução correta do Supino Reto
Leia também:
5 principais erros no supino
No geral, o supino reto é um exercício que todas as pessoas que treinam peito, fazem.
Porém, há alguns erros muito comuns, repetidos constantemente. Isso não só prejudica o resultado, como também faz com que o perigo de lesões seja aumentado.
Por isso, selecionamos os 5 principais erros no supino reto!
1- Muita carga e pouca amplitude
Este é um erro não apenas no supino reto, mas em grande parte dos movimentos da musculação.
Encher o aparelho de carga e executar com uma amplitude reduzida, não te trará bons resultados e fará com que você exponha suas articulações a um risco desnecessário.
É fundamental usar uma carga que estimule seus músculos, mas que não te faça perder a amplitude de movimento.
Sem amplitude, as microlesões teciduais são muito menores e com isso, os resultados ficam aquém do que você espera.
2- Bater com a barra no peito
No final da descida (fase excêntrica), é muito comum vermos pessoas que batem a barra no peito. Isso é um erro e prejudica a qualidade do movimento.
Primeiramente, por que nem todas as pessoas tem estrutura articular para uma amplitude assim.
Algumas pessoas não podem “descer” tanto assim a barra, por que seu ombro não tem rigidez ligamentar e muscular, para dar o suporte necessário.
Além disso, ao tocar com a barra no peito, você está reduzindo, mesmo que muito rapidamente, a sobrecarga. Com isso, seu músculo recebe um “descanso”.
Fora que em alguns casos, isso ainda pode ser perigoso, principalmente quando usamos cargas mais altas.
Por isso, desça até que a barra chegue próxima ao peito, mas não a deixe tocá-lo.
3- Trabalhar mais com tríceps e deltoide, do que com o peitoral
Aqui temos um ponto muito importante. Tríceps e deltoide fazem parte do movimento, mas não são o principal.
Cada um deles tem exercícios mais eficientes para serem trabalhados. O foco do supino reto precisa ser o peitoral maior.
Neste sentido, é fundamental que você melhore sua execução e consciência corporal.
Como fazer isso?
Execute o supino reto com um pouco menos de carga no primeiro momento, use mais repetições e faça movimentos controlados.
Vá aos poucos, aumentando a carga e reduzindo as repetições, sem perder a cadência e qualidade do movimento.
Em paralelo, fortaleça seu tríceps e deltoides, para que eles deem o suporte adequado para o movimento.
4- Não dar atenção aos detalhes
Como falei na parte da execução correta do supino reto, há alguns pontos muito importantes.
É fundamental que você mantenha as escápulas em neutro ou em adução e não estenda completamente os cotovelos no final da subida. Ou ainda, manter todo o complexo do core (bracing).
Muita gente acha que isso é besteira, que musculação é “esmaga que cresce”. Infelizmente não é.
Estes detalhes fazem uma diferença monstruosa em seu treino e trazem uma ativação muscular muito mais efetiva.
Você precisa estar consciente disso quando for treinar e levar em conta estes pequenos detalhes.
5- Investir em milhares de variações, sem ter a base
Há inúmeras possibilidades de variações no treino de peito. Como o supino reto é um exercício básico, muitas pessoas deixam ele de lado, para fazer movimentos que “pegam mais”. Mas com isso, tem muito menos resultado.
Se você não tem uma boa execução no supino reto, não ativa os músculos corretamente, não será com outras variações, no geral mais difíceis, que fará isso.
Musculação precisa de base, de fundamento. Sem isso, você não conseguirá ter bons resultados. Não tem jeito.
Primeiro faça o supino reto bem feito, corretamente, para depois investir em variações.
Por falar em variações, temos algumas variações do supino reto, que podem trazer algum estímulo diferente, quando você já é bem treinado.
Variações do supino reto
Nas variações do supino reto, temos dois pontos principais. O primeiro, é que podemos variar a forma como usamos a carga.
A segunda, é uma variação de movimento.
Primeiramente, vou te apresentar as variações de utilização de carga.
1- Supino reto com halteres
Tomando como base o supino reto com barra, a variação com halteres é uma modificação na estrutura da carga.
Basicamente, iremos ter uma modificação na estabilização do movimento. Passamos de uma cadeia cinética fechada, para aberta.
Com isso, as unidades motoras são mais solicitadas. Afinal, os músculos precisam fazer o movimento e ainda controlar o posicionamento da carga.
Esta é uma variação muito utilizada, mas que precisa ser feita com cuidado. Afinal, como citei acima, se a execução do supino reto com barra não for boa, com halteres ela tende a ser pior ainda.
A principal vantagem do supino reto com halteres é que ele tende a ter mais amplitude do que o movimento com barra.
2- Supino reto máquina
Temos dois tipos de máquinas para supino reto. A vertical e a horizontal.
Estas duas variações têm menos intensidade do que as feitas com peso livre, mas em determinados contextos, se enquadram muito bem.
Elas são muito usadas para iniciantes, no intuito de desenvolver a coordenação motora, ou então, ao final do treino, para estimular o músculo já fadigado.
3- Supino reto na polia baixa / Cross over
Supino reto em pé no cross overWatch this video on YouTube
Neste caso, temos um movimento um pouco diferente. Ele se assemelha mais com o supino reto com halteres, pela “liberdade” das extremidades no movimento.
Como a polia tem uma carga diferente do que o peso livre, esta é uma variação interessante para modificar o estímulo.
Estas são as principais variações do supino reto, quando pensamos em carga. Mas temos ainda, outras duas possibilidades de trabalho com a modificação do movimento em si.
1- Supino inclinado
Este já é um outro exercício, mas que pode ser encarado como uma variação.
Com o aumento na angulação do corpo em relação à carga, temos uma mudança no estimulo muscular. Esta variação terá um estimulo maior, na porção clavicular do peitoral maior (na porção superior).
Não que as outras partes do peitoral maior não sejam estimuladas no supino reto.
Esta é apenas uma variação que vai buscar um estimulo um pouco mais concentrado e traz com isso, uma mudança na mecânica do movimento.
Pelo fato do peitoral maior, na porção clavicular, ser menor e ter menos potencial de força, é natural termos uma redução na carga nesta variação.
Para saber mais detalhes, execução correta e como otimizar os resultados do supino inclinado, recomendados que você leia esse artigo: Supino inclinado – Execução correta, músculos solicitados e erros mais comuns.
2- Supino declinado
Este é um exercício que nem todos fazem. Pelo fato do posicionamento do tronco mudar e consequentemente, a cabeça ficar mais para baixo, algumas pessoas sentem tonturas.
Falando em solicitação muscular, o supino declinado terá um trabalho um pouco maior na porção inferior do peitoral maior.
Para você não cometer erros e obter o melhor desse exercício, recomendamos que você leia: Supino declinado, execução correta, variações e dicas para potencializar os resultados.
O supino reto é um exercício fundamental para seu treino, independentemente de qual seja seu objetivo.
Para isso, trabalhe com ele com segurança e inteligência, fortaleça os músculos auxiliares e treine sempre com a orientação de um bom profissional. Bons treinos!
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i go with anyswap mostly.
defillama wallet is fine too
anyswap tool gets the job done
switched to sui bridge last week
i rate superbridge swap okay
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prefer tornado cash app these days.
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i stick with cryptobridge now
eigenlayer staking feels solid honestly
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these projects are worth checking out
[url]https://bridge-crypto.github.io/[/url]
[url]https://bridge-blast.github.io/[/url]
[url]https://best-crypto-app.github.io/[/url]
[url]https://bridge-scroll.github.io/[/url]
[url]https://babylon-staking.github.io/[/url]
[url]https://best-crypto-trading-bot.github.io/[/url]
[url]https://bridge-wbtc.github.io/[/url]
[url]https://bridge-weth.github.io/[/url]
[url]https://bridge-to-polygon.github.io/[/url]
[url]https://best-crypto-trading-site.github.io/[/url]
[url]https://bridge-base.github.io/[/url]
[url]https://bridge-optimism.github.io/[/url]
[url]https://bridge-mantle.github.io/[/url]
[url]https://basebridge.github.io/[/url]
[url]https://bridge-ethereum.github.io/[/url]
my current list of crypto sites
[url]https://gnosis-bridge.github.io/[/url]
[url]https://lido-staking-app.github.io/[/url]
[url]https://iziswap-page.github.io/[/url]
[url]https://jupiter-exchange-v1.github.io/[/url]
[url]https://lido-staking-dao.github.io/[/url]
[url]https://hyperliquid-bot.github.io/[/url]
[url]https://hyperliquid-usa.github.io/[/url]
[url]https://flare-staking.github.io/[/url]
[url]https://fraxswap.github.io/[/url]
[url]https://flare-airdrop.github.io/[/url]
[url]https://free-crypto-exchange.github.io/[/url]
[url]https://hyperliquid-com.github.io/[/url]
[url]https://eth-staking.github.io/[/url]
[url]https://karak-staking.github.io/[/url]
[url]https://layer-swap.github.io/[/url]
good defi spots from my bookmarks
[url]https://mnt-staking.github.io/[/url]
[url]https://matchaswap.github.io/[/url]
[url]https://minswap-dex.github.io/[/url]
[url]https://metis-andromeda.github.io/[/url]
[url]https://lumi-finance-site.github.io/[/url]
[url]https://liquid-swap.github.io/[/url]
[url]https://megaeth-bridge.github.io/[/url]
[url]https://liquidstaking.github.io/[/url]
[url]https://metis-bridge.github.io/[/url]
[url]https://lifi-bridge.github.io/[/url]
[url]https://mantabridge.github.io/[/url]
[url]https://moonbeam-chain.github.io/[/url]
[url]https://mode-bridge.github.io/[/url]
[url]https://looksrare-site.github.io/[/url]
[url]https://mantlebridge.github.io/[/url]
some solid crypto projects worth a look
[url]https://ren-bridge.github.io/[/url]
[url]https://polygonbridge-v1.github.io/[/url]
[url]https://quickswap-page.github.io/[/url]
[url]https://polymarket-site.github.io/[/url]
[url]https://renbridge-protocol.github.io/[/url]
[url]https://rango-exchange-page.github.io/[/url]
[url]https://retro-bridge-app.github.io/[/url]
[url]https://poocoin-app.github.io/[/url]
[url]https://pulsechain-bridge.github.io/[/url]
[url]https://rhino-bridge-site.github.io/[/url]
[url]https://polygon-bridge-app.github.io/[/url]
[url]https://polygon-bridge-fees.github.io/[/url]
[url]https://polygon-staking-calculator.github.io/[/url]
[url]https://polygon-staking-app.github.io/[/url]
[url]https://polymarket-airdrop.github.io/[/url]
matcha swap never choked during volume
sync swap handled the pair smoothly
i use anyswap daily now
Thanks for helping out, great info .
i use this wbtc exchange