Jeffbr musculação

Suplementos para hipertrofia que REALMENTE funcionam!

<span style="font-family: Arial, Helvetica, sans-serif;">Antes de sair comprando uma variedade de suplementos que outros "passam" seria interessante dar uma olhada neste post, onde vou falar sobre os suplementos que por EXPERIÊNCIA E ALGUNS ESTUDOS COMPROVADOS  REALMENTE FUNCIONAM.</span><br />
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<b><span style="font-size: large;">Creatina</span></b><br />
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<span style="background-color: white; color: #353535; font-family: 'Open Sans', Arial, Helvetica, sans-serif; line-height: 20px; text-align: justify;">A creatina</span><span style="background-color: white; color: #353535; font-family: 'Open Sans', Arial, Helvetica, sans-serif; line-height: 20px; text-align: justify;"> é um tipo de proteína sintetizada naturalmente pelo organismo, a partir de 3 aminoácidos (arginine, glicina e metionina).</span><span style="background-color: white; color: #353535; font-family: 'Open Sans', Arial, Helvetica, sans-serif; line-height: 20px;">Estudos mostraram que a </span><a href="http://www.prozis.com.br/br/pt/categorias/nutricao-esportiva/creatina" style="background-color: white; box-sizing: border-box; color: #c80061; font-family: 'Open Sans', Arial, Helvetica, sans-serif; line-height: 20px; text-decoration: none;" target="_blank">creatina</a><span style="background-color: white; color: #353535; font-family: 'Open Sans', Arial, Helvetica, sans-serif; line-height: 20px;"> promove um aumento da capacidade de raciocínio e concentração, da capacidade aeróbica e da capacidade anaeróbica, ao mesmo tempo que retarda a fadiga muscular e acelera a recuperação.</span></div>
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<span style="background-color: white; color: #666666; font-family: Titillium, Arial, sans-serif; line-height: 28.7999992370605px;"> </span><span style="background-color: white; font-family: Titillium, Arial, sans-serif; line-height: 28.7999992370605px;">A creatina</span><span style="background-color: white; font-family: Titillium, Arial, sans-serif; line-height: 28.7999992370605px;"> é um dos poucos suplementos que pode prometer aumento de força e explosão muscular e realmente cumprir, mesmo sendo natural e sem efeitos colaterais.</span></div>
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<span style="background-color: white; font-family: Titillium, Arial, sans-serif; line-height: 28.7999992370605px;">Tome no máximo 5 gramas de creatina em qualquer horário do dia. A creatina funcionará através do acúmulo total no organismo e não por ser tomada em horários específicos do dia.</span></div>
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<span style="background-color: white; font-family: Titillium, Arial, sans-serif; font-size: 18px; line-height: 28.7999992370605px;">Referencias:</span></div>
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Rae, C. <em style="box-sizing: border-box;">et. al.</em>, <em style="box-sizing: border-box;">Oral creatine monohydrate supplementation improves brain performance: a double–blind, placebo–controlled, cross–over trial</em>, Proceedings of the Royal Society B Vol. 270 – Nº 1529, págs. 2147-2150 , Outubro 2003 </div>
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Hickner, R. <em style="box-sizing: border-box;">et. al.</em>, <em style="box-sizing: border-box;">Effect of 28 days of creatine ingestion on muscle metabolism and performance of a simulated cycling road race</em>, Journal of the International Society of Sports Nutrition 7:26, Julho 2010 </div>
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Fukuda, D. <em style="box-sizing: border-box;">et. al.</em>, <em style="box-sizing: border-box;">The effects of creatine loading and gender on anaerobic running capacity</em>, The Journal of Strength and Conditioning Research 24(7): 1826-1833, Julho 2010 </div>
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<b><span style="font-size: large;">multivitaminicos</span></b></div>
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Alguns benefícios que podem ser obtidos com o uso de multivitaminicos incluem a maximização da síntese de proteína, que ajuda na habilidade do corpo em usar a proteína para construir massa muscular e a regulação de processos metabólicos, que podem controlar certas coisas no corpo como os níveis de energia, crescimento e reparo muscular. Outros benefícios do uso de multivitaminicos: <span style="font-family: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;">Fortalecimento do sistema imunológico,</span><span style="font-family: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;">Melhora na digestão,</span><span style="font-family: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;">Aumento nos níveis de energia,</span><span style="font-family: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;">Aumento nas funções cerebrais,</span><span style="font-family: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;">Reduzir o risco de doênças crônicas.</span></div>
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<span style="font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit;"><b><span style="font-size: large;">Glutamina</span></b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgU2tPsdakO5IbfHqmSf1mbZNKbySaTx7RANTU-D_F2z3tqXXPYZnRkbQv5PWm052CQUr97SPeekd0Itg8lu6aVxzsTXxf-NFtGzBW1k3_ABG0n5HLYM-gLI0UA1-JttQuGfG4sN0GMg4M/s1600/glutamina.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgU2tPsdakO5IbfHqmSf1mbZNKbySaTx7RANTU-D_F2z3tqXXPYZnRkbQv5PWm052CQUr97SPeekd0Itg8lu6aVxzsTXxf-NFtGzBW1k3_ABG0n5HLYM-gLI0UA1-JttQuGfG4sN0GMg4M/s1600/glutamina.jpg" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">um aminoácido produzido pelas células do cérebro e dos pulmões, responsável por combater doenças intestinais (como o cólon irritável) e diminuir a degradação muscular.<span id="more-1090"></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Os rins, fígado e intestinos necessitam de uma quantidade de Glutamina maior do que a normal durante situações de estresse do sistema imunológico, como infecções, traumas e câncer, bem como em consequência de práticas esportivas exaustivas. Daí a importância de fornecermos uma maior quantidade do <strong style="line-height: inherit;">aminoácido</strong> ao nosso corpo. Ao obter mais Glutamina, o sistema imunológico fica mais resistente ao cansaço e ainda previne infecções respiratórias ocasionadas pelo esforço físico.</span></div>
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<span style="line-height: 28.7999992370605px;">A quantidade ideal pode variar de </span><span style="border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; border: 0px; font-stretch: inherit; font-weight: 600; line-height: 28.7999992370605px; margin: 0px; padding: 0px; vertical-align: baseline;">5 a 10 gramas</span><span style="line-height: 28.7999992370605px;">, dependendo da sua experiencia com treinamento.</span></div>
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<span style="line-height: 28.7999992370605px;">cafeína</span></div>
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 a cafeína (o principal ingrediente em 99% dos suplementos pré-treinos) é outra substância com eficácia <a href="http://www.hipertrofia.org/blog/2013/05/31/5-beneficios-do-cafe-e-como-usa-lo-no-treino/" style="-webkit-transition-duration: 0.2s; -webkit-transition-timing-function: ease; border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; border: 0px; font-family: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; text-decoration: none; transition-duration: 0.2s; transition-timing-function: ease; vertical-align: baseline;" target="_blank"><span style="color: black;">comprovada cientificamente</span></a> que pode melhorar a força, resistência muscular, performance anaeróbica e de quebra acelerar o metabolismo.</div>
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<img alt="cafe forte" class="aligncenter  wp-image-7972" height="305" src="http://www.hipertrofia.org/blog/wp-content/uploads/2014/11/cafe-forte.jpg" style="border: 0px; clear: both; display: block; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto; line-height: inherit; margin: 18px auto; max-width: 100%; padding: 0px; vertical-align: baseline;" width="555" /></div>
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Usando a cafeína</div>
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<span style="border: 0px; font-family: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: 600; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Através do café:</span><span style="font-family: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;"> </span><span style="font-family: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;">uma xícara grande de café 30 minutos antes do treino já é o suficiente para gerar os efeitos esperados.</span></div>
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<span style="border: 0px; font-family: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: 600; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Através de cápsulas de cafeína:</span><span style="font-family: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;"> </span><span style="font-family: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;">100 a 200mg 30 minutos antes do treino.</span></div>
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<span style="font-family: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;">lembrando que se você toma todos os dias pode ser que seu corpo crie resistncia a substância.</span></div>
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Alguem deve estar se perguntando cadê as proteínas? Gostaria de lembrar mais uma vez que são dicas baseadas em estudos e experiência, e que não é por conta disso que estou desestimulando o uso de outros suplementos porem uma dieta bem feita pode suprir suas necessidades.</div>
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Outra coisa pessoal isso são dicas mas, para fazer uso de qualquer que seja a suplementação a melhor coisa a ser feita é antes ter uma consulta com profissional especializado.</div>
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Suplementos para hipertrofia que REALMENTE funcionam!

Antes de sair comprando uma variedade de suplementos que outros "passam" seria interessante dar uma olhada neste post, onde vou fa...

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treinando pernas adequadamente parte 2

Unknown 0 treinamentos 07:10

<span style="font-family: Arial, Helvetica, sans-serif;">Quem gostou da primeira parte acredito que vai gostar também da segunda, mesmo porque na panturrilha existem alguns músculos que são um pouco mais difíceis de serem hipertrofiados.</span><br />
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Uma dica interessante seria utilizar o Princípio da Prioridade Muscular, onde treinamos as panturrilhas em primeiro lugar enquanto nossas reservas de energia estão em alta e poderíamos dar 100% do nosso esforço, já que se as deixamos para o final do treino (como a grande maioria faz) estaremos cansados e muitas vezes já exaustos psicologicamente em razão de um treino muito intenso dos grupos musculares previamente treinados(que na maioria das vezes é quadriceps).</span></span><br />
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<strong style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">PANTURRILHA NO LEG 45°</span></strong></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> <span style="font-size: 0.9em; line-height: 20.1599998474121px;"> </span></span></div>
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<span style="line-height: 20.1599998474121px;"><span style="font-family: Arial, Helvetica, sans-serif;">Pernas afastadas à largura do quadril;</span></span></div>
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<span style="line-height: 20.1599998474121px;"><span style="font-family: Arial, Helvetica, sans-serif;">Apoie a meia ponta na base inferior da plataforma;</span></span></div>
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<span style="line-height: 20.1599998474121px;"><span style="font-family: Arial, Helvetica, sans-serif;">Estenda os joelhos até QUASE O BLOQUEIO e mantenha-os assim durante toda a execução da série;</span></span></div>
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<span style="line-height: 20.1599998474121px;"><span style="font-family: Arial, Helvetica, sans-serif;">Pressione empurrando a plataforma até a máxima flexão plantar mantendo o apoio sobre o primeiro e segundo metatársicos (aquela almofadinha que temos abaixo do dedão e segundo dedo dos pés);</span></span></div>
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<span style="line-height: 20.1599998474121px;"><span style="font-family: Arial, Helvetica, sans-serif;">Retorne lentamente à posição inicial, mantendo os tornozelos em posição neutra (não permitindo que os pés pronem ao final da negativa).</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small; line-height: normal;"><br /></span><span style="background-color: white; font-size: 16px; line-height: 23px; text-decoration: underline;">Músculos de acção principal:gastrocnêmio(gêmeos)</span><span style="font-size: small; line-height: normal;"><br /></span></span></div>
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<span style="background-color: white; border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; border: 0px; font-family: Arial, Helvetica, sans-serif; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; border: 0px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: underline; vertical-align: baseline;">Músculos de acção secundária:</span><span style="border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; border: 0px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"> </span></span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 20.1599998474121px;">sóleo</span></div>
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<strong style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">PANTURRILHA NA CADEIRA DE SÓLEOS</span></strong></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWabIOYA6FTqMY8DzTNOTOWCKFS6m-rHanciThQ7BQxaI_pjpJrTxi_HA_9-oqwnmlBvBWkrh8EI3AExXHd85uAJmVQ8xRJnuWLVSrsQGLeFQIE0pH9TogdE6mg8LZuDA5ZUWZ4j54o3I/s1600/panturrilha_s%25C3%25B3leo-273x300.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWabIOYA6FTqMY8DzTNOTOWCKFS6m-rHanciThQ7BQxaI_pjpJrTxi_HA_9-oqwnmlBvBWkrh8EI3AExXHd85uAJmVQ8xRJnuWLVSrsQGLeFQIE0pH9TogdE6mg8LZuDA5ZUWZ4j54o3I/s640/panturrilha_s%25C3%25B3leo-273x300.jpg" width="582" /></span></a></div>
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<strong style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></strong></div>
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<span style="line-height: 20.1599998474121px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Pernas afastadas à largura do quadril;</span></span></div>
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<span style="line-height: 20.1599998474121px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Apoie a meia ponta na base inferior da plataforma;</span></span></div>
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<span style="line-height: 20.1599998474121px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Mantenha o alinhamento coxas sobre tíbias e tíbias sobre os pés durante toda a execução da série;</span></span></div>
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<span style="line-height: 20.1599998474121px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Pressione empurrando a plataforma até a máxima flexão plantar mantendo o apoio sobre o primeiro e segundo metatársicos (aquela almofadinha que temos abaixo do dedão e segundo dedo dos pés);</span></span></div>
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<span style="line-height: 20.1599998474121px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Retorne lentamente à posição inicial, mantendo os tornozelos em posição neutra (não permitindo que os pés pronem ao final da negativa).</span></span></div>
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<br /></div>
<div style="background-color: white; border: 0px; color: #333333; font-size: 16px; font-stretch: inherit; line-height: 23px; margin: 0px 0px 20px; padding: 0px; vertical-align: baseline;">
<span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: underline; vertical-align: baseline;">Músculos de acção principal:</span><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"> sóleo</span></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: underline; vertical-align: baseline;">Músculos de acção secundária:</span><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"> </span></span><span style="text-decoration: underline;">gastrocnêmio(gêmeos)</span></span></div>
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<strong><span style="font-family: Arial, Helvetica, sans-serif;">PANTURRILHA DE PÉ NA MÁQUINA ou NO SMITH</span></strong></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhThFZ4hgJgZ4HocUiKhXyU_GJe28qP6i-ErjcHYUmur8A1_2TKxQKcwT332M2mdHhvqPtuPVKsyFdTKo2q8V0EJ4NjkQRhpb30q3GBS8Pxl3f-AUKOAbvE9GCz6ESa2-srDbwTDAjGLgE/s1600/panturrilha_em_pe-206x300.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhThFZ4hgJgZ4HocUiKhXyU_GJe28qP6i-ErjcHYUmur8A1_2TKxQKcwT332M2mdHhvqPtuPVKsyFdTKo2q8V0EJ4NjkQRhpb30q3GBS8Pxl3f-AUKOAbvE9GCz6ESa2-srDbwTDAjGLgE/s640/panturrilha_em_pe-206x300.jpg" width="439" /></span></a></div>
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<span style="font-size: 0.9em; line-height: 20.1599998474121px;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span></div>
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<span style="line-height: 20.1599998474121px;"><span style="font-family: Arial, Helvetica, sans-serif;">Queixo alto na linha do horizonte e cabeça no alinhamento da coluna;</span></span></div>
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<span style="line-height: 20.1599998474121px;"><span style="font-family: Arial, Helvetica, sans-serif;">Tronco ereto, ombros em posição neutra (não permitindo depressão e/ou protusão destes);</span></span></div>
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<span style="line-height: 20.1599998474121px;"><span style="font-family: Arial, Helvetica, sans-serif;">Abdômen contraído e mantendo as curvaturas fisiológicas da coluna;</span></span></div>
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<span style="line-height: 20.1599998474121px;"><span style="font-family: Arial, Helvetica, sans-serif;">Pernas afastadas à largura do quadril;</span></span></div>
<div style="border: 0px none; line-height: 20.1599998474121px; padding: 0px; text-align: justify;">
<span style="line-height: 20.1599998474121px;"><span style="font-family: Arial, Helvetica, sans-serif;">Apoie a meia ponta na base inferior da plataforma;</span></span></div>
<div style="border: 0px none; line-height: 20.1599998474121px; padding: 0px; text-align: justify;">
<span style="line-height: 20.1599998474121px;"><span style="font-family: Arial, Helvetica, sans-serif;">Estenda os joelhos até QUASE O BLOQUEIO e mantenha-os assim durante toda a execução da série (assim como toda a postura);</span></span></div>
<div style="border: 0px none; line-height: 20.1599998474121px; padding: 0px; text-align: justify;">
<span style="line-height: 20.1599998474121px;"><span style="font-family: Arial, Helvetica, sans-serif;">Pressione empurrando a plataforma até a máxima flexão plantar mantendo o apoio sobre o primeiro e segundo metatársicos (aquela almofadinha que temos abaixo do dedão e segundo dedo dos pés);</span></span></div>
<div style="border: 0px none; line-height: 20.1599998474121px; padding: 0px; text-align: justify;">
<span style="line-height: 20.1599998474121px;"><span style="font-family: Arial, Helvetica, sans-serif;">Retorne lentamente à posição inicial, mantendo os tornozelos em posição neutra (não permitindo que os pés pronem ao final da negativa).</span></span></div>
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<br /></div>
<div style="border: 0px none; font-size: 0.9em; line-height: 20.1599998474121px; padding: 0px;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: underline; vertical-align: baseline;">Músculos de acção principal:</span><span style="background-color: white; border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"> </span><span style="background-color: white; font-size: 16px; line-height: 23px; text-decoration: underline;">gastrocnêmio(gêmeos)</span></span></div>
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<span style="background-color: white; font-size: 16px; line-height: 23px; text-decoration: underline;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: underline; vertical-align: baseline;">Músculos de acção secundária:</span><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"> </span></span><span style="font-size: 14.3999996185303px; line-height: 20.1599998474121px;">sóleo</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: black; font-size: small; line-height: normal;">Experimente os mais variados tipos de métodos e técnicas de intensificação de treinamento (super séries, bi séries, fst7 etc…) até que se descubra como cada um responde individualmente ao treinamento destas!</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: black; font-size: small; line-height: normal;">nos proximos posts irei estar abordando algumas destas técnicas.<br /></span><span style="color: black; font-size: 14px; line-height: 23.7999992370605px;">Espero ter ajudado a agregar um pouco mais de conhecimento, lembre-se sempre de consultar seu treinador ou professor para saber se o treino serve no seu caso.</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: black; font-size: 14px; line-height: 23.7999992370605px;">gostou? dúvidas? sugestão? comenta aí! curta nossa pagina no facebook!</span><span style="color: black;"><span style="font-size: 14px; line-height: 23.7999992370605px;"><br /></span></span></span></div>
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treinando pernas adequadamente parte 2

Quem gostou da primeira parte acredito que vai gostar também da segunda, mesmo porque na panturrilha existem alguns músculos que são um pouc...

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treinando pernas adequadamente parte 1

Unknown 0 treinamentos 17:45

<span style="font-family: Arial, Helvetica, sans-serif;">Para você que sempre quis ter pernas decentes e nunca conseguiu alcançar esse objetivo, esse é momento de mudarmos isso.</span><br />
<b><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></b>
<b><span style="font-family: Arial, Helvetica, sans-serif;">Mas porque ter pernas grossas?</span></b><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">As pernas dão sustentação ao nosso corpo, <span style="background-color: white; line-height: 28.7999992370605px;">Você pode ter peitoral, ombros, costas e braços grandes, mas se as pernas forem finas, todo o corpo vai por água a baixo.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0kQEwl97EJiK39_tJtHMM-wmTJZHeyfIY-hUsoLt28nxpOYYUHCZeL9-twYB5GWB_MX6TywZTVT5hEkRMyk2pLx66BGXuM7bXYXfTzUQjU42872yX60yBERyOnl8KVSHua6Q40sKkd2M/s1600/Marombas-Homens-com-Pernas-Finas.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="273" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0kQEwl97EJiK39_tJtHMM-wmTJZHeyfIY-hUsoLt28nxpOYYUHCZeL9-twYB5GWB_MX6TywZTVT5hEkRMyk2pLx66BGXuM7bXYXfTzUQjU42872yX60yBERyOnl8KVSHua6Q40sKkd2M/s320/Marombas-Homens-com-Pernas-Finas.jpg" width="320" /></span></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Vamos ao que interessa!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Como esse assunto é um pouco extenso vamos dividi-lo em duas partes:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">parte 1 - coxas(quadríceps,bíceps fêmural)</span><br />
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Quadríceps:</span></b><br />
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<b><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Agachamento livre</span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">O exercício número um para trabalhar as pernas, a forma mais comum de realizar o agachamento é com uma barra livre à nuca. Este exercício composto deverá formar a base do seu  treino de as pernas e não pode faltar no seu programa de treino.</span></div>
<div style="background-color: white; border: 0px; color: #333333; font-size: 16px; font-stretch: inherit; line-height: 23px; margin-bottom: 20px; padding: 0px; vertical-align: baseline;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: underline; vertical-align: baseline;">Tipo de exercício:</span><span style="font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;"> </span><span style="font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;">Movimento composto (poliarticular).</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: underline; vertical-align: baseline;">Músculos de acção principal:</span><span style="font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;"> </span><span style="font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;">Quadríceps (vasto lateral, vasto medial, vasto intermédio e reto femoral).</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: underline; vertical-align: baseline;">Músculos de acção secundária:</span><span style="font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;"> </span><span style="font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;">Glúteo maior, isquiotibiais, adutores, eretores da espinha, reto abdominal.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwS0LnJ0c8KPkUy8XqnCxgDCfIrnOSkVWhTGTxY0ejJ6EhckAw81CXOHSQuGL51peebJ1D9_P4vLMsa36YTicwTiXNPR1kMf0SlZajNSjHlBKVjEOT9OTSY-srWmtR4raMoZMaT_hszUQ/s1600/agachamento_com_barra.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwS0LnJ0c8KPkUy8XqnCxgDCfIrnOSkVWhTGTxY0ejJ6EhckAw81CXOHSQuGL51peebJ1D9_P4vLMsa36YTicwTiXNPR1kMf0SlZajNSjHlBKVjEOT9OTSY-srWmtR4raMoZMaT_hszUQ/s320/agachamento_com_barra.jpg" width="266" /></span></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit;"><b>Dica</b></span><span style="font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;">:</span>Para uma maior eficiência, desça de forma controlada até ficar com os joelhos a um <b>ângulo de 70°</b>(não 90°). Mantenha-se o mais reto possível durante toda a extensão do movimento, evite deslocar o tronco para a frente. Mantenha sempre o arco natural das costas, de forma a minimizar a ocorrência de lesões.</span></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Agachamento no hack</span></b></div>
<div class="wp-caption aligncenter" id="attachment_9312" style="background: rgb(238, 238, 238); border: 0px; color: #333333; font-size: 16px; font-stretch: inherit; line-height: 23px; margin: 0.3em auto 1em; max-width: 100%; padding: 8px; vertical-align: baseline; width: 510px;">
<a href="http://www.musculacao.net/wp-content/uploads/2012/08/agachamento_hack.jpg" style="-webkit-transition: background-color, color 0.2s linear; border: 0px; color: #38b7ee; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: none; transition: background-color, color 0.2s linear; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif;"><img alt="" class="size-full wp-image-9312" height="590" src="http://www.musculacao.net/wp-content/uploads/2012/08/agachamento_hack.jpg" style="border: 0px; display: inline; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto !important; line-height: inherit; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline;" title="agachamento_hack_máquina" width="500" /></span></a><div class="wp-caption-text" style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; padding: 0px; text-align: center; vertical-align: baseline;">
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<div style="background-color: white; border: 0px; color: #333333; font-size: 16px; font-stretch: inherit; line-height: 23px; margin-bottom: 20px; padding: 0px; vertical-align: baseline;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: underline; vertical-align: baseline;"><strong style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Descrição:</strong></span> O agachamento hack  é, segundo um estudo em que se realizarem testes EMG, o exercício que mais ativa os músculos quadríceps. Se tem acesso a esta máquina, não perca a oportunidade de retirar o máximo proveito deste exercício.</span></div>
<div style="background-color: white; border: 0px; color: #333333; font-size: 16px; font-stretch: inherit; line-height: 23px; margin-bottom: 20px; padding: 0px; vertical-align: baseline;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: underline; vertical-align: baseline;">Tipo de exercício:</span><span style="font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;"> </span><span style="font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;">Movimento composto (poliarticular).</span></span></div>
<div style="background-color: white; border: 0px; color: #333333; font-size: 16px; font-stretch: inherit; line-height: 23px; margin-bottom: 20px; padding: 0px; vertical-align: baseline;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: underline; vertical-align: baseline;">Músculos de acção principal:</span><span style="font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;"> </span><span style="font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;">Quadríceps (vasto lateral, vasto medial, vasto intermédio e reto femoral).</span></span></div>
<div style="background-color: white; border: 0px; color: #333333; font-size: 16px; font-stretch: inherit; line-height: 23px; margin-bottom: 20px; padding: 0px; vertical-align: baseline;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: underline; vertical-align: baseline;">Músculos de acção secundária:</span><span style="font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;"> Glúteo maior, isquiotibiais, adutores, eretores da espinha, reto abdominal.</span></span></div>
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<span style="font-style: inherit; font-variant: inherit; line-height: inherit;"><b><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Cadeira extensora</span></b></span></div>
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<div class="wp-caption aligncenter" id="attachment_9343" style="background: rgb(238, 238, 238); border: 0px; color: #333333; font-size: 16px; font-stretch: inherit; line-height: 23px; margin: 0.3em auto 1em; max-width: 100%; padding: 8px; vertical-align: baseline; width: 460px;">
<a href="http://www.musculacao.net/wp-content/uploads/2012/08/extensao_de_pernas.jpg" style="-webkit-transition: background-color, color 0.2s linear; border: 0px; color: #38b7ee; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: none; transition: background-color, color 0.2s linear; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif;"><img alt="extensão de pernas" class="size-full wp-image-9343" height="464" src="http://www.musculacao.net/wp-content/uploads/2012/08/extensao_de_pernas.jpg" style="border: 0px; display: inline; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto !important; line-height: inherit; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline;" title="extensao_de_pernas" width="450" /></span></a><div class="wp-caption-text" style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; padding: 0px; text-align: center; vertical-align: baseline;">
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<div style="background-color: white; border: 0px; color: #333333; font-size: 16px; font-stretch: inherit; line-height: 23px; margin-bottom: 20px; padding: 0px; vertical-align: baseline;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: underline; vertical-align: baseline;"><strong style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Descrição:</strong></span> Este é um exercícios de isolamento para os quadríceps. Assegure-se de utilizar pesos que pode movimentar de forma controlada e com boa técnica e realize uma contracção de pico no final do movimento.</span></div>
<div style="background-color: white; border: 0px; color: #333333; font-size: 16px; font-stretch: inherit; line-height: 23px; margin-bottom: 20px; padding: 0px; vertical-align: baseline;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: underline; vertical-align: baseline;">Tipo de exercício:</span><span style="font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;"> Movimento de isolamento (monoarticular).</span></span></div>
<div style="background-color: white; border: 0px; color: #333333; font-size: 16px; font-stretch: inherit; line-height: 23px; margin-bottom: 20px; padding: 0px; vertical-align: baseline;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: underline; vertical-align: baseline;">Músculos de acção principal:</span><span style="font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;"> Quadríceps (Vasto lateral, vasto medial, vasto intermédio e reto femoral).</span></span></div>
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<span style="font-style: inherit; font-variant: inherit; line-height: inherit;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>leg press</b></span></span></div>
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<div class="wp-caption aligncenter" id="attachment_9318" style="background: rgb(238, 238, 238); border: 0px; color: #333333; font-size: 16px; font-stretch: inherit; line-height: 23px; margin: 0.3em auto 1em; max-width: 100%; padding: 8px; vertical-align: baseline; width: 510px;">
<a href="http://www.musculacao.net/wp-content/uploads/2012/08/Prensa_de_pernas.jpg" style="-webkit-transition: background-color, color 0.2s linear; border: 0px; color: #38b7ee; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: none; transition: background-color, color 0.2s linear; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif;"><img alt="Prensa de pernas" class="size-full wp-image-9318" height="398" src="http://www.musculacao.net/wp-content/uploads/2012/08/Prensa_de_pernas.jpg" style="border: 0px; display: inline; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto !important; line-height: inherit; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline;" title="Prensa_de_pernas" width="500" /></span></a><div class="wp-caption-text" style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; padding: 0px; text-align: center; vertical-align: baseline;">
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<div style="background-color: white; border: 0px; color: #333333; font-size: 16px; font-stretch: inherit; line-height: 23px; margin-bottom: 20px; padding: 0px; vertical-align: baseline;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: underline; vertical-align: baseline;"><strong style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Descrição:</strong></span> Esta é uma possível alternativa para quem sofre de problemas lombares e não consegue suportar ou realizar os vários tipos de agachamento com barra ou agachamento em máquina. Também é uma excelente alternativa para adicionar variedade aos seus treinos.</span></div>
<div style="background-color: white; border: 0px; color: #333333; font-size: 16px; font-stretch: inherit; line-height: 23px; margin-bottom: 20px; padding: 0px; vertical-align: baseline;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: underline; vertical-align: baseline;">Tipo de exercício:</span><span style="font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;"> Movimento composto (poliarticular).</span></span></div>
<div style="background-color: white; border: 0px; color: #333333; font-size: 16px; font-stretch: inherit; line-height: 23px; margin-bottom: 20px; padding: 0px; vertical-align: baseline;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: underline; vertical-align: baseline;">Músculos de acção principal:</span><span style="font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;"> Quadríceps (vasto lateral, vasto medial, vasto intermédio e reto femoral).</span></span></div>
<div style="background-color: white; border: 0px; color: #333333; font-size: 16px; font-stretch: inherit; line-height: 23px; margin-bottom: 20px; padding: 0px; vertical-align: baseline;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: underline; vertical-align: baseline;">Músculos de acção secundária:</span><span style="font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;"> Glúteo maior, isquiotibiais, adutores.</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit;"><b>Dica</b></span><span style="font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;">:só em observar a figura já vemos o angulo mais interessante ao executarmos o movimento(nada de colocar todo peso do mundo e descer 5cm).</span></span></div>
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<span style="font-style: inherit; font-variant: inherit; line-height: inherit;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>Afundo</b></span></span></div>
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<a href="http://www.musculacao.net/wp-content/uploads/2012/08/afundo.jpg" style="-webkit-transition: background-color, color 0.2s linear; border: 0px; color: #38b7ee; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: none; transition: background-color, color 0.2s linear; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif;"><img alt="afundo" class="size-full wp-image-9326" height="529" src="http://www.musculacao.net/wp-content/uploads/2012/08/afundo.jpg" style="border: 0px; display: inline; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto !important; line-height: inherit; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline;" title="afundo" width="460" /></span></a><div class="wp-caption-text" style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; padding: 0px; text-align: center; vertical-align: baseline;">
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<div style="background-color: white; border: 0px; color: #333333; font-size: 16px; font-stretch: inherit; line-height: 23px; margin-bottom: 20px; padding: 0px; vertical-align: baseline;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: underline; vertical-align: baseline;"><strong style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Descrição:</strong></span><strong style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">  </strong>Um excelente exercício para aqueles que não conseguem suportar grandes cargas como no agachamento. Devido a só se treinar uma perna de cada vez, a carga que necessita de levantar é reduzida em quase metade. A imagem acima é bastante descritiva, dê um passo à frente e regresse à posição inicial, depois repita com a outra perna.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Dica:</strong> <span style="background-color: transparent; border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">talvez você ja tenha feito esse exercício várias vezes e não saiba que músculos ele recruta.</span><strong style="background-color: transparent; border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"> </strong>Se pretende recrutar mais os quadríceps, dê um passo mais curto, e caso pretenda recrutar mais os iquiotibiais e glúteos, dê um passo mais longo.</span></div>
<div style="background-color: white; border: 0px; color: #333333; font-size: 16px; font-stretch: inherit; line-height: 23px; margin-bottom: 20px; padding: 0px; vertical-align: baseline;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: underline; vertical-align: baseline;">Tipo de exercício:</span><span style="font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;"> Movimento composto (poliarticular).</span></span></div>
<div style="background-color: white; border: 0px; color: #333333; font-size: 16px; font-stretch: inherit; line-height: 23px; margin-bottom: 20px; padding: 0px; vertical-align: baseline;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: underline; vertical-align: baseline;">Músculos de acção principal:</span><span style="font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;"> Quadríceps (vasto lateral, vasto medial, vasto intermédio e reto femoral), Glúteo maior.</span></span></div>
<div style="background-color: white; border: 0px; color: #333333; font-size: 16px; font-stretch: inherit; line-height: 23px; margin-bottom: 20px; padding: 0px; vertical-align: baseline;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: underline; vertical-align: baseline;">Músculos de acção secundária:</span><span style="font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;"> </span><span style="font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;">Isquiotibiais, adutores.</span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>isquiotíbiais(posteriores de coxa)</b></span><br />
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Mesa flexora de pernas</span></b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlbFiv4qF8veHg18G_GOz12ztWPRnITA2XdYurmgaAmULFFo4oTY4B6qTfov8dzdL7QONx5qpZEsglf_g91ykV7ik91X09HNBk_urozzGg7alOpt-z3aOsz90pXlvNOAZRirYyveY9zpk/s1600/Flex%25C3%25A3o-de-pernas-deitado.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="270" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlbFiv4qF8veHg18G_GOz12ztWPRnITA2XdYurmgaAmULFFo4oTY4B6qTfov8dzdL7QONx5qpZEsglf_g91ykV7ik91X09HNBk_urozzGg7alOpt-z3aOsz90pXlvNOAZRirYyveY9zpk/s320/Flex%25C3%25A3o-de-pernas-deitado.jpg" width="320" /></span></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><u>Descrição</u>: é um exercício exercício de isolamento do bíceps fêmural no qual se assemelha bastante a uma rosca direta.</span><br />
<span style="border: 0px; color: #333333; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: underline; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="border: 0px; color: #333333; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: underline; vertical-align: baseline;">Tipo de exercício:</span><span style="color: #333333; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;"> Movimento de isolamento(monoarticular)</span></span><br />
<span style="color: #333333; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="border: 0px; color: #333333; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: underline; vertical-align: baseline;">Músculos de acção principal:</span><span style="color: #333333; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;"> Glúteo maior, isquiotibiais, adutores. </span></span><br />
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<span style="color: #333333; font-style: inherit; font-variant: inherit; line-height: inherit;"><b><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">levantamento stiff</span></b></span><br />
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<img alt="Levantamento-Stiff" class="aligncenter size-full wp-image-337" height="524" src="http://www.malhandocerto.com/wp-content/uploads/2013/08/Levantamento-Stiff.jpg" style="border: 0px; clear: both; display: block; margin: 0px auto; padding: 0px;" width="620" /></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Descrição:Fique em pé e mantenha o corpo ereto, com os pés diretamente abaixo dos quadris, segurando uma barra com os braços estendidos.Incline-se para a frente (use a cintura) abaixando o peso, mas mantendo as pernas estendidas.Pare antes que o peso toque o chão e volte a levantá-lo.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: underline; vertical-align: baseline;">Tipo de exercício:</span><span style="font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;"> Movimento composto (poliarticular).</span></span></div>
<div style="background-color: white; border: 0px; color: #333333; font-size: 16px; font-stretch: inherit; line-height: 23px; margin-bottom: 20px; padding: 0px; vertical-align: baseline;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: underline; vertical-align: baseline;">Músculos de acção principal:</span><span style="font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;"> isquiotibiais,glúteos</span></span></div>
<div style="background-color: white; border: 0px; color: #333333; font-size: 16px; font-stretch: inherit; line-height: 23px; margin-bottom: 20px; padding: 0px; vertical-align: baseline;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: underline; vertical-align: baseline;">Músculos de acção secundária:</span><span style="font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;"> </span><span style="font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;">eretores da espinha quadríceps.</span></span></div>
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<b style="background-color: transparent; border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; border: 0px; margin: 0px; padding: 0px; text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">FLEXÃO DE PERNAS EM PÉ</span></b></div>
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<img alt="Flexão-de-pernas,-em-pé" class="aligncenter size-full wp-image-330" height="524" src="http://www.malhandocerto.com/wp-content/uploads/2013/08/Flex%C3%A3o-de-pernas-em-p%C3%A9.jpg" style="border: 0px; clear: both; display: block; margin: 0px auto; padding: 0px;" width="620" /></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Descrição:Para executar o Flexão de pernas em pé:</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Coloque um calcanhar por baixo do rolo almofadado e apoie o peso com a outra perna.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Levante o peso dobrando o joelho e elevando o calcanhar na direção da nádega.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Abaixe o peso de volta a posição inicial.</span></div>
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<div style="background-color: white; border: 0px; color: #333333; font-size: 16px; font-stretch: inherit; line-height: 23px; margin-bottom: 20px; padding: 0px; vertical-align: baseline;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: underline; vertical-align: baseline;">Tipo de exercício:</span><span style="font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;"> Movimento isolado (monoarticular).</span></span></div>
<div style="background-color: white; border: 0px; color: #333333; font-size: 16px; font-stretch: inherit; line-height: 23px; margin-bottom: 20px; padding: 0px; vertical-align: baseline;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: underline; vertical-align: baseline;">Músculos de acção principal:</span><span style="font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;"> isquiotibiais</span></span></div>
<div style="background-color: white; border: 0px; color: #333333; font-size: 16px; font-stretch: inherit; line-height: 23px; margin-bottom: 20px; padding: 0px; vertical-align: baseline;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: underline; vertical-align: baseline;">Músculos de acção secundária:</span><span style="font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;"> </span><span style="font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;">glúteos,panturrilha</span></span></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">É isso aí pessoal aguardem a parte 2!</span></b></div>
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<span style="border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; border: 0px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif;">Espero ter ajudado a agregar um pouco mais de conhecimento, lembre-se sempre de consultar seu treinador ou professor para saber se o treino serve no seu caso.</span></span></div>
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treinando pernas adequadamente parte 1

Para você que sempre quis ter pernas decentes e nunca conseguiu alcançar esse objetivo, esse é momento de mudarmos isso. Mas porque ter pe...

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como treinar costas corretamente

Unknown 0 treinamentos 15:40

<h1 class="entry-title" style="border: 0px; font-family: 'Helvetica Neue', Arial, Helvetica, 'Nimbus Sans L', sans-serif; font-size: 20px; line-height: 24px; margin: 0px; outline: 0px; padding: 0px 0px 8px; text-rendering: optimizeLegibility; vertical-align: baseline;">
<span style="background-color: white;">Como treinar costas corretamente</span></h1>
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<span style="background-color: white;">A dica de hoje é sobre um treino que muitos fazem mais talvez não consigam obter os resultados desejados, e muitas vezes se dá por não entender a ênfase de determinado exercício.</span></div>
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<span style="background-color: white;">Portanto vamos ao que interessa!</span></div>
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<span style="background-color: white;">Vamos dividir o treino em 4 áreas e depois escolha de acordo com sua necessidade.</span></div>
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<strong style="background-color: white; border: 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"> Dorsais superior e exteriores</strong></div>
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<span style="background-color: white;">Use movimentos em que você utiliza uma pegada aberta, geralmente maior que a largura de seus ombros.</span></div>
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<span style="background-color: white;">São os exercícios nos quais você  puxa de um ângulo acima de sua cabeça.</span></div>
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<span style="background-color: white;">Melhores Exercícios: Puxada no pulley (pegada aberta),</span></div>
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<a href="https://jeffmusculacao.files.wordpress.com/2015/05/puxador-pegada-aberta.jpg" style="background-color: white; border: 0px; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: black;"><img alt="Puxador-pegada-aberta" class="alignnone size-medium wp-image-8" height="254" src="https://jeffmusculacao.files.wordpress.com/2015/05/puxador-pegada-aberta.jpg?w=300&h=254" style="border: 0px; height: auto; max-width: 100%; width: auto;" width="300" /></span></a></div>
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<span style="background-color: white;">Remada curvada (pegada aberta)</span></div>
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<a href="https://jeffmusculacao.files.wordpress.com/2015/05/remada-curvada.jpg" style="background-color: white; border: 0px; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: black;"><img alt="Remada-Curvada" class="alignnone size-medium wp-image-21" height="254" src="https://jeffmusculacao.files.wordpress.com/2015/05/remada-curvada.jpg?w=300&h=254" style="border: 0px; height: auto; max-width: 100%; width: auto;" width="300" /></span></a></div>
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<strong style="background-color: white; border: 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"> Dorsais Inferiores</strong></div>
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<span style="background-color: white;">Use movimentos com pegadas invertidas (pegada supinada, ou seja, mãos de frente para você) e pegadas fechadas para enfatizar mais fortemente a área dos dorsais inferiores.</span></div>
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<span style="background-color: white;">Melhores Exercícios: Puxada no pulley pegada supinada,</span></div>
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<a href="https://jeffmusculacao.files.wordpress.com/2015/05/supinada.jpg" style="background-color: white; border: 0px; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: black;"><img alt="supinada" class="alignnone size-full wp-image-10" src="https://jeffmusculacao.files.wordpress.com/2015/05/supinada.jpg?w=500" style="border: 0px; height: auto; max-width: 100%; width: auto;" /></span></a></div>
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<span style="background-color: white;">Pullover com braços estendidos na polia alta</span></div>
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<a href="https://jeffmusculacao.files.wordpress.com/2015/05/pullover-na-polia-alta-com-barra.jpg" style="background-color: white; border: 0px; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: black;"><img alt="Pullover-na-polia-alta-com-barra" class="alignnone size-medium wp-image-11" height="197" src="https://jeffmusculacao.files.wordpress.com/2015/05/pullover-na-polia-alta-com-barra.jpg?w=300&h=197" style="border: 0px; height: auto; max-width: 100%; width: auto;" width="300" /></span></a></div>
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<strong style="background-color: white; border: 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"> Meio Das Costas</strong></div>
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<span style="background-color: white;">Use pegadas fechadas e médias nas quais você puxa a barra, halteres para trabalhar a parte medial e externa das suas costas.</span></div>
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<span style="background-color: white;">puxada = costas em 3d</span></div>
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<span style="background-color: white;">Melhores Exercícios: Remada serrote ou remada unilateral</span></div>
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<a href="https://jeffmusculacao.files.wordpress.com/2015/05/exercc3adcio-para-as-costas-remada-unilateral-4.jpg" style="background-color: white; border: 0px; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: black;"><img alt="Exercício-para-as-costas-remada-unilateral-4" class="alignnone size-medium wp-image-12" height="293" src="https://jeffmusculacao.files.wordpress.com/2015/05/exercc3adcio-para-as-costas-remada-unilateral-4.jpg?w=300&h=293" style="border: 0px; height: auto; max-width: 100%; width: auto;" width="300" /></span></a></div>
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<span style="background-color: white;">remada sentada com pegada neutra(palma das mãos nem pra cima nem pra baixo)</span></div>
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<a href="https://jeffmusculacao.files.wordpress.com/2015/05/remada-baixa-com-cabo.jpg" style="background-color: white; border: 0px; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: black;"><img alt="remada-baixa-com-cabo-" class="alignnone size-medium wp-image-13" height="300" src="https://jeffmusculacao.files.wordpress.com/2015/05/remada-baixa-com-cabo.jpg?w=256&h=300" style="border: 0px; height: auto; max-width: 100%; width: auto;" width="256" /></span></a></div>
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<strong style="background-color: white; border: 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"> Parte inferior das costas</strong></div>
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<span style="background-color: white;">Use movimentos nos quais você estenda o tronco para trabalhar os músculos da coluna lombar, área fundamental para fortalecer e prevenir dores lombares.</span></div>
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<span style="background-color: white;">Melhores Exercícios: Extensões lombares</span></div>
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<a href="https://jeffmusculacao.files.wordpress.com/2015/05/extensc3a3o-lombar.jpg" style="background-color: white; border: 0px; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: black;"><img alt="Extensão-lombar" class="alignnone size-medium wp-image-14" height="254" src="https://jeffmusculacao.files.wordpress.com/2015/05/extensc3a3o-lombar.jpg?w=300&h=254" style="border: 0px; height: auto; max-width: 100%; width: auto;" width="300" /></span></a></div>
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<span style="background-color: white;"> Levantamento terra</span></div>
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<a href="https://jeffmusculacao.files.wordpress.com/2015/05/levantamento-terra.jpg" style="background-color: white; border: 0px; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: black;"><img alt="Levantamento-Terra" class="alignnone size-medium wp-image-15" height="254" src="https://jeffmusculacao.files.wordpress.com/2015/05/levantamento-terra.jpg?w=300&h=254" style="border: 0px; height: auto; max-width: 100%; width: auto;" width="300" /></span></a></div>
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<span style="background-color: white;">Espero ter ajudado a agregar um pouco mais de conhecimento, lembre-se sempre de consultar seu treinador ou professor pra saber se o treino serve no seu caso.</span></div>
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<span style="background-color: white;">gostou? dúvidas? sugestão? comenta aí!</span></div>
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