35 Melhores exercícios para cada grupo muscular segundo a ciência – Treino Mestre
Obter melhores resultados na musculação requer muita dedicação, disciplina e força de vontade, porém é necessário que o treino seja planejado de maneira inteligente para poder alcançar os objetivos almejados.
Sendo assim, a escolha dos exercícios é uma das variáveis que podem contribuir para um bom resultado, no que diz respeito ao estímulo aos grupos musculares.
Dessa forma, para conseguir mensurar o nível de ativação muscular de cada exercício, é utilizado um método chamado de eletromiografia (EMG), o qual é muito utilizado nas pesquisas para tentar mensurar a eficácia de cada exercício em determinado grupo muscular.
Portanto, este artigo busca abordar os exercícios com maior ativação para cada grupo muscular, segundo a ciência, a partir do método de eletromiografia.
Os Melhores exercícios para cada grupo muscular
1. Quadríceps
O quadríceps é um grupo muscular formado pelos vastos medial, lateral e intermédio e pelo reto femoral.
Segundo a pesquisa de Ebben et.al. (2009), foram avaliados diversos exercícios que mediram a atividade dos músculos do quadríceps, como por exemplo o agachamento, a cadeira extensora, o afundo e o step up.
Os resultados apresentados foram os seguintes:
Para o reto femoral, a cadeira extensora foi o exercício com o maior grau de ativação muscular, seguido do agachamento, conforme mostrado na tabela abaixo:
Exercício
Ativação muscular ( %MVIC)
86,9
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