7 Dicas para potencializar a hipertrofia no inverno – Treino Mestre – REVISTA VIGOR
Com a chegada do frio, as academias ficam vazias. Porém, a maioria das pessoas não sabe que esta é uma época bastante interessante para o desenvolvimento de hipertrofia.
Logo após a enxurrada de “projetos verão” que aconteceram antes da chegada da estação, no ano passado, vemos as mesmas pessoas fazendo absolutamente agora no inverno.
O resultado disso é que estas pessoas nunca chegam a um bom resultado. O inverno é uma boa época para potencializar a hipertrofia, por inúmeras razões.
Com mais frio, há uma tendência de nosso metabolismo se acelerar mais. Além disso, qualquer pessoa que queira ter um resultado em termos de hipertrofia, precisa treinar em qualquer época do ano.
Por isso, é fundamental buscar potencializar os treinos nesta época. Veja agora 7 dicas para potencializar a hipertrofia no inverno.
Leia também:
Treinar no inverno: 6 dicas para não deixar o frio vencer essa batalha!
Dicas para fazer do inverno seu aliado na hipertrofia
1- Uma ótima época para aumento do volume muscular
Sim, eu sei que hipertrofia é o aumento do volume muscular. Porém, quero separar para fins didáticos. Esta é uma época muito propícia para o Bulking. Primeiro, porque as refeições tendem a ser mais “pesadas”.
Além disso, é uma época onde há menor incidência de “cansaço” oriundo de calor. Para completar, há um fator estético, de usarmos menos roupas curtas, o que para pessoas que levam isso em consideração, é muito importante.
Por isso, esta é uma época que você pode usar para melhorar o seu volume muscular total. Porém, não é porque se está no inverno que deveremos trabalhar com uma ingestão calórica fora do comum. Controle é fundamental!
2- Aproveite o metabolismo acelerado
No inverno, por causa do frio, é mais comum o metabolismo ficar um pouco mais acelerado. Nada que, por si só, traga resultados.
Porém, com um treino otimizado e focado em hipertrofia, é possível conseguir melhores resultados. Por isso, esta é uma época interessante para aumentar o volume e a intensidade de treino, desde que você tenha uma boa base para isso.
3- Foque em ingerir bastante água
Como a temperatura externa é muito menor, naturalmente sentimos menos sede. Porém, para potencializar a hipertrofia, precisamos de uma boa ingestão hídrica, tendo em vista que ela é fundamental para melhorar as reações metabólicas. Por isso, trabalhe com uma ingestão de pelo menos 2 a 3 litros de água por dia, igual você faz no verão.
4- Fortaleça mais os músculos estabilizadores
Músculos estabilizadores, como manguito rotador ou glúteo médio, devem ser trabalhados com ainda mais ênfase neste período. Não que a temperatura em si mude alguma coisa. Na verdade, estes músculos seguem fazendo a estabilização da mesma forma.
Porém, como este é um período de maior contração vascular, podemos aumentar a irrigação nesta região, melhorando o processo de estabilização e fortalecimento.
5- Aproveite para melhorar seu Vo2 máximo
Tomando como base um planejamento básico, onde perto do verão partimos para um processo de maior definição muscular, devemos começar no inverno a preparação para este processo.
Esta é uma época bastante propícia para melhorar seu Vo2 máximo, tomando como base esta lógica de trabalhar com melhora da definição muscular próximo ao verão. Naturalmente, isso deve ser feito com base em um planejamento, para que os aeróbicos não prejudiquem a hipertrofia.
6- Dieta ainda mais equilibrada
O inverno culturalmente nos traz refeições mais pesadas e calóricas. Até aí, nenhum grande problema para quem está em bulking.
Porém, é muito importante buscar um bom equilíbrio neste sentido. Afinal, de nada adianta ganhar massa muscular nesta época, se você aumentar seu percentual de gordura em níveis muito altos.
É fundamental trabalhar com uma dieta equilibrada, evitando os excessos que o inverno tende a trazer.
7- Treine!
Não há muito segredo, seja no inverno, seja no verão. É preciso treinar, manter uma dieta balanceada, para alcançar bons resultados. O tempo, a temperatura ou qualquer outro fator, é secundário.
Se você realmente busca melhorar os resultados, precisa treinar. Ficar burlando os treinos porque está frio, por exemplo, é muito pior do que dar uma escapada na dieta.
Aproveite o inverno para realmente criar o hábito de treinar, de ser mais saudável. Pare de dar desculpas e busque melhorar em um contexto geral. Bons treinos
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