Exercícios unilaterais e bilaterais: qual melhor opção? – Treino Mestre – REVISTA VIGOR
Ao se prescrever um treino, diversas são as variáveis a ser consideradas para poder construir resultados de maneira satisfatória, assim como atender as necessidades de cada pessoa.
Os exercícios devem ser escolhidos, de maneira a poder trabalhar melhor os pontos fracos de cada indivíduo, respeitando sua individualidade biológica.
Na seleção das atividades é comum a dúvida se devem ser escolhidos os exercícios bilaterais ou os unilaterais, pois muitos questionam os efeitos destes dois tipos de atividades e quais seus reais benefícios.
A principal dúvida é de acordo com qual o momento certo de utilizar os dois e qual seria o melhor para obter resultados, dessa forma este artigo busca tirar estas dúvidas para poder assim potencializar o treino.
Índice – Informações que você encontrará nesse artigo:
Exercícios bilaterais
Os exercícios bilaterais são aqueles, nos quais a atividade é realizada de maneira simultânea entre os dois membros.
Segundo Eliassen, Saeterbakken e Tillar (2018), os exercícios bilaterais são mais utilizados no desenvolvimento de força e massa muscular.
Devido à utilização de cargas maiores, a maior parte das pessoas utiliza os exercícios bilaterais como atividades principais nos treinos, sendo também estes os mais prescritos quando o assunto é hipertrofia.
Portanto para alguns estudiosos como Kuruganti e Murphy (2008), na realização de exercícios bilaterais, ocorre o fenômeno do déficit bilateral, que é quando as cargas utilizadas nos exercícios unilaterais somadas são maiores que a carga utilizada no mesmo exercício bilateral.
Rejc et.al. (2009) afirma que há diferentes motivos para o déficit bilateral que vão desde a redução na resposta neural, coordenação e mudança na relação força-velocidade muscular.
Bons treinos!
Referências: ELIASSEN; SAETERBAKKEN; TILLAR.Comparison of bilateral and unilateral squat exercises on barbell kinematics and muscle activation. Int J Sports Phys Ther.; 13(5): 871–881,2018. KULAS et.al. Trunk position modulates anterior cruciate ligament forces and strains during a single-leg squat. Clin Biomech (Bristol, Avon). ;27(1):16-2,2012. KURUNGATI, U; MURPHY,T.Bilateral déficit expressions and myoelectric signal activity during submaximal and maximal isometric knee extensions in Young athletic males. Eur J Appl Physiol 102;721-726, 2008. REJIC et.al. Bilateral deficit and EMG activity during explosive lower limb contractions against different overloads. Eur J Appl Physiol. 108(1):157-65,2009.
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