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Exercícios isométricos: O que são, benefícios, para quem é indicado?

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Existem diferentes variáveis que podem ser utilizadas e adaptadas de acordo com a condição de cada praticante de exercício. Uma destas é a forma como é realizada a contração muscular.

Sendo assim, existem dois tipos de contração muscular que podem ser utilizados por praticantes de diferentes perfis, grau de condicionamento e que buscam diversos objetivos com o treinamento.

Uma delas é a contração isotônica ou dinâmica e outra é a isométrica. Saber utilizá-las é ideal para obter melhores resultados ao se exercitar.

Dessa forma, neste artigo será abordada a contração isométrica, o seu conceito, assim como seus benefícios, exemplos de exercícios e como este pode ser inserido no treino.

Índice – Informações que você encontrará nesse artigo:

Conceito sobre isometria

A isometria é caracterizada pela contração muscular sem alterar o ângulo articular, ou seja, é quando, apesar de haver a contração muscular, não há nenhum movimento.

Sendo assim, ao invés de realizar o movimento normal, o exercício será realizado de forma estática em um determinado ângulo.

Esta tipo de contração é muito utilizada em modalidades como, musculação, yoga, treino funcional e pilates.

4° Principais benefícios dos exercícios isométricos

A isometria pode trazer diversos benefícios quando é corretamente implementada, sendo exemplo destes:

1° Aumento de força

 Utilizar a contração isométrica pode aumentar a força muscular durante sua execução, porém o ganho de força ocorre somente no ângulo realizado do exercício.

Dessa forma, sugere-se que sejam incluídos também exercícios com movimento dinâmicos para tornar o treino mais completo.

2° Hipertrofia

Fonte Is Low-Intensity Isometric Handgrip Exercise an Efficient Alternative in Lifestyle Blood Pressure Management? A Systematic ReviewSILVEIRA. Os efeitos da atividade física na prevenção da hipertensão. Rev. Bras. Med. Esporte vol.5 no.2, 1999.

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