Pernas mais fortes com o treino pliométrico! – Treino Mestre
Saiba como conquistar pernas mais fortes com o treino funcional de pliometria. Nesse artigo abordamos o que é o treino pliométrico, como funciona e para quem é indicado. Veja 3 dicas de exercícios em vídeo.
Que o treinamento de força desenvolve praticamente todas as suas técnicas e métodos baseados no
treinamento desportivo em geral, não é novidade.
Afinal é com os atletas dos mais variados desportos que as técnicas são utilizadas, testadas e comprovadas. Muito se traz do treinamento desportivo em geral para o treinamento de pessoas “comuns”. Com a pliometria não foi diferente.
Diversos esportes tem em suas solicitações motoras a utilização de saltos. Como é o caso do atletismo, voleibol, basquete e muitos outros.
Desta forma, a pliometria era inicialmente utilizada por treinadores destes esportes, com o intuito de aumentar a potência do salto.
Porém, com a prática constante diversas outras vantagens foram sendo encontradas também para questões estéticas e funcionais.
Índice – Informações que você encontrará nesse artigo:
O que é pliometria
Pliometria é o nome dado as técnicas de exercícios que se utilizam do chamado ciclo de alongamento-estiramento.
Este ciclo tem como objetivo principal a melhora da força da potência muscular.
Com a devida utilização, este treino melhora consideravelmente a força, o tônus muscular, causa hipertrofia e melhora a questão estética das pernas.
Existem uma infinidade de exercícios que podem ser feitos de maneira pliométrica, mas basicamente todos eles seguem a mesma linha, mudando apenas questões como carga e intensidade.
Como funciona o treino
Um treino comum de pliometria é feito da seguinte forma:
1°Após um aquecimento prévio (não alongamento, para deixar claro), você posiciona três bancos de diferentes alturas a uma distância de cerca de um metro um do outro.
2° Você inicia atrás do primeiro banco.
3° Pula, dobrando os joelhos e com os pés juntos em cima do banco, em seguida pula para o espaço entre o primeiro e o segundo banco.
4° Ao tocar no chão, amortece o impacto com os joelhos, dobrando-os e na sequência, sem parar, pula para o segundo banco e repete a sequência até o último salto.
Este é um exemplo básico, que pode ser adaptado de acordo com a condição física do aluno e os seus objetivos.
Além disso, pode-se fazer o treino de pliometria com carga e saltos estacionários, usar alturas maiores e muitas outras variações.
Quem pode fazer treinos pliométricos
Este é um ponto delicado, já que nem todos podem fazer este tipo de treino de forma segura.
É muito importante entender que o treinamento pliométrico foi adaptado para pessoas que não buscam melhora em seu rendimento esportivo.
Ele foi adaptado, mas não é muito indicado para certos grupos.
Antes de mais nada, o treinamento de pliometria não deve ser feito por pessoas destreinadas, por diversos motivos, como estes:
Artigos relacionados
Pessoas destreinadas não tem uma estabilidade articular que permita um treinamento seguro. Assim, suas articulações sofrem demais com um treino de impacto e intenso como este.
Uma pessoa destreinada não conseguiria manter um treino pliométrico de maneira eficaz, pois não aguentaria uma sessão com volume adequado.
Este treino exige uma coordenação motora mínima para sua execução. Desta forma, pessoas sem um treinamento prévio não conseguiriam movimentos harmoniosos, que focassem apenas nos ganhos musculares.
Abaixo alguns exemplos com exercícios pliométricos para intercalar no treino de pernas:
Exercício afundo
PERNAS – Afundo PliométricoWatch this video on YouTube
Agachamento pliométrico
Agachamento pliométricoWatch this video on YouTube
Treino pliométrico com vários exercícios
TREINO DE PERNAS – PliometriaWatch this video on YouTube
Leia também: Treino de Pernas: 10 Exercícios para engrossar pernas e coxas (com vídeo)
Além disso, um treinamento pliométrico deve ser sempre evitado por pessoas acima do peso, já que a sobrecarga articular, principalmente nos joelhos, seria muito grande.
Desta forma, caso você queira optar pelo treinamento pliométrico, precisa antes de mais nada de uma boa base motora e muscular para isso.
Depois de periodizar seu treino (Como periodizar seu treino de musculação) com um período básico, onde você trabalha com resistência muscular e força máxima, dai sim você estará preparado(a) para o treino pliométrico.
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