Como o encurtamento muscular prejudica seu treino e te predispõe a ter mais lesões – Treino Mestre
O encurtamento muscular pode ser a razão por você não conseguir melhores resultados e ainda, te trazer lesões. Veja neste artigo, mais sobre o tema!
Um treino inteligente, é antes de qualquer coisa, aquele que traz uma melhora orgânica total para o corpo. Para isso, precisamos de uma abordagem mais ampla.
Apenas fortalecer, não é o suficiente. Nossos músculos e estruturas articulares precisam também de mobilidade. O encurtamento muscular pode limitar seus resultados e aumentar as chances de lesão.
As razões para isso, são muitas. Mas precisamos entender todo o contexto que envolve o movimento, para entender porque o encurtamento muscular é tão prejudicial para seus treinos de musculação.
Índice – Informações que você encontrará nesse artigo:
Encurtamento muscular e a origem dos problemas
Vamos olhar tudo isso por uma perspectiva maior, mais ampla. Nossos músculos são estruturas constituídas por filamentos, que produzem movimentos.
Eles têm como principal característica, serem móveis. Se há perda de mobilidade, perdemos parte da capacidade funcional dos músculos.
Além disso, músculos mais encurtados, menos móveis, tem menos eficiência contrátil. Desta forma, perde-se coordenação motora e capacidade de força.
Então, músculos que tem menos mobilidade, desempenham suas funções de uma forma menos eficiente.
Não precisa ter muito conhecimento, para saber que músculos encurtados tem menos potencial de hipertrofia.
Como eles não conseguem uma solicitação tão grande, naturalmente, o treino é menos eficiente.
Veja neste vídeo abaixo, uma demonstração de exercícios de mobilidade para quadril:
Melhores Exercícios de Mobilidade – Inferiores e SuperioresWatch this video on YouTube
Leia também: Alongamento de cadeia posterior, veja sua importância e como executar
Exercícios de potência para melhorar sua aceleração e velocidade!
Estes exercícios são fundamentais para melhorar a amplitude de movimento na musculação.
Como eles são feitos de forma dinâmica, eles melhoram a mobilidade dos músculos também.
Quando aliados a exercícios de alongamento tradicionais, produzem um resultado muito bom.
3- Vá, aos poucos, aumentando a amplitude dos movimentos na musculação
Exercícios com uma boa amplitude, também ajudam. Por exemplo, ao agachar, vá até o limite possível, sem perder as curvaturas da coluna.
Inicie sem carga e vá agachando, buscando cada vez mais amplitude.
O mesmo vale para todos os demais exercícios. Mas é muito importante, nesta fase, usar pouca carga.
Conforme a amplitude vai melhorando, podemos ir usando mais peso.
4- Faça Pilates
Não é via de regra, mas o Pilates é excelente para esta finalidade. Toda a dinâmica dele é focada em melhorar a eficiência muscular, envolvendo também a amplitude de movimento.
Desta forma, ele é muito útil para melhorar o problema de encurtamento muscular.
Integrado a musculação, o Pilates traz resultados excelentes.
Estas são algumas maneiras de melhorar a sua amplitude de movimento e com isso, acabar com o problema de encurtamento muscular.
Acredite, você treinará muito melhor, quando não tiver músculos encurtados.
Bons treinos!
Mong được đọc thêm nhiều bài viết hay như thế này.
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Полезный обзор! Я постоянно пользуюсь такими сервисами
для планирования дел. Особенно приглянулся инструмент
для совместного составления списков
— это реально упрощает работу в команде.
Спасибо за подробный разбор!
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Прекрасный материал! Особенно актуально в наше время, когда техника стала важнейшим инструментом жизни.
Настоятельно рекомендую доверять ремонт только квалифицированным мастерам, как автор статьи, дают
гарантию. Лично я не раз спасал
свой ноутбук у хорошего мастера,
и техника служит исправно. Спасибо за практичные рекомендации!
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Очень зацепил ваш вариант инструмент
для коллективного составления дел.
Именно искал аналогичный вариант для организации семейных задач.
Обязательно возьму на вооружение в
эти выходные. Спасибо за
наводку!
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Отличная заметка про починку бойлеров!
Очень полезная информация, особенно про наиболее распространённую неисправность
— выход из строя нагревательного
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вода не нагревалась, хотя светился.
В моём случае причиной стал сгоревший ТЭН.
Спасибо за понятное объяснение, благодаря вам понимаю, на что
обратить внимание в будущем.
Буду иметь в виду этими советами!
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