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Agachamento Terra: Para que serve, como fazer e dicas

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Um guia completo do exercício agachamento terra. Veja para que serve e como fazer corretamente. Os músculos solicitados e ainda um exemplo de treino ao final.

Para conseguir bons resultados com a hipertrofia dos membros inferiores é preciso treinar tanto de forma intensa e consistente, como também ter um bom planejamento e programa de treino voltado para este objetivo.

Portanto, é necessário escolher com atenção os exercícios que farão parte da sessão de treino.

Sendo assim, este artigo mostrará mais a respeito do agachamento terra, como é a sua execução, quais os músculos trabalhados, cuidados e dicas de como maximizar os resultados.

Índice – Informações que você encontrará nesse artigo:

Músculos trabalhados

O agachamento terra pode ser confundido facilmente com o levantamento terra por algumas pessoas, porém no agachamento há uma maior flexão do joelho, enquanto no levantamento, o exercício é predominante do quadril.

Sendo assim, o principal músculo trabalhado durante a execução deste exercício é o quadríceps, tendo também a participação do glúteo máximo.

Execução correta do agachamento terra

Agachamento terra – como fazer (dicas de treino)Watch this video on YouTube

Para obter melhores resultados e aproveitar ao máximo o exercício durante a rotina de treino, é necessário efetuar o agachamento de forma adequada.

Para ajudar com esta tarefa, será mostrado a seguir o passo a passo da sua execução.

1. Com a barra apoiada no solo, segurá-la com pegada pronada sendo que as mãos devem estar um pouco mais abertas em relação a linha dos ombros.

Para poder ter melhores resultados em termos de hipertrofia é preciso ir aumentando o grau de dificuldade de forma gradativa.

Aumentar o número de repetições, carga e séries aos poucos são exemplos de como aumentar a sobrecarga para o corpo ir se adaptando e com isso, trazer mais resultados.

Exemplo de treino

Para se obter melhores resultados é preciso que o treino atenda às necessidades da pessoa que vai realizá-lo.

Assim como os exercícios, as séries, as repetições e o treino em geral também devem estar adaptados às necessidades do praticante para trazer melhores resultados.

Sendo assim, abaixo será mostrado um exemplo de treino que contém o agachamento terra.

Exercício

Séries

Repetições

Intervalo

Agachamento livre com barra

4

8 a 10

60 segundos

Afundo

4

8 a 10

60 segundos

Agachamento terra

4

8 a 10

60 segundos

Mesa flexora

4

8 a 10

60 segundos

Cadeira flexora

4

8 a 10

60 segundos

Stiff

4

8 a 10

60 segundos

Panturrilha Máquina

3

10 a 12

60 segundos

Vale lembrar que este é apenas um exemplo de treino, e é necessário avaliar cada pessoa para poder prescrever o treino que mais se adapte à sua condição.

Conclusão

O agachamento terra pode ser uma boa opção de exercício para quem quer trabalhar os membros inferiores.

Todavia, é muito importante prestar atenção na execução do exercício, assim como deve-se ter certos cuidados para realizar o exercício com mais segurança.

Também são necessários alguns detalhes para tornar mais eficiente a execução do exercício e aumentar as chances de obter bons resultados com o programa de treino.

Por isso, antes de iniciar qualquer programa de treino é importante consultar um profissional de Educação Física e realizar o exercício com mais segurança e eficiência.

Bons treinos!

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