Gastronomia

Treino de deltoides, desenvolvimento ou elevação lateral, qual o mais eficiente?

Escolher entre um ou outro exercício é algo complexo, que envolve uma série de questões. Veja agora uma análise entre o desenvolvimento e elevação lateral no treino de deltoides!

Temos na articulação gleno-umeral (ombro) a mais móvel de nosso corpo, o que proporciona uma série de movimentos. Isso porém, trás uma questão complexa, já que a torna altamente instável também. Em inúmeros artigos aqui do Treino Mestre, já falamos da importância de manter as estruturas do ombro intactas. Neste sentido, avaliar quais os exercícios com melhor custo benefício é fundamental. Para te ajudar, vou mostrar as relações entre os exercícios de desenvolvimento e elevação lateral, tendo como base o treino de deltoides!

Como vamos avaliar dois movimentos muito usados na musculação, temos que pensá-los sob vários pontos de vista. Neste sentido, a avaliação aqui será baseada em conceitos de cinesiologia e biomecânica, eletromiografia e prevenção de lesões!

Vamos então a avaliação dos dois exercícios!

Desenvolvimento ou elevação lateral, qual o mais eficiente para o treino de deltoides?

Vamos primeiramente avaliar a execução de cada um dos movimentos. Apesar de ambos envolverem o movimento de abdução de ombro, temos diferenças significativas entre eles. Não vou me ater a variações sentado/em pé, já que o enfoque é no que acontece na articulação gleno-umeral.

O primeiro ponto a ser levado em conta é o início e o fim de cada um dos movimentos. A elevação lateral inicia com o braço paralelo ao corpo. Já o desenvolvimento, inicia com o braço em cerca de 45º, o que faz com que esta amplitude de movimento inicial seja diferente em ambos os exercícios.

Além disso, como braço de alavanca é menor no desenvolvimento do que na elevação lateral, temos um menor torque sobre o deltoide, permitindo com que você possa usar mais carga no primeiro exercício. Isso talvez seja o fator que mais “engana” as pessoas, já que elas realizam o desenvolvimento achando que estão empregando uma elevada intensidade, quando na verdade estão tendo é um movimento menos amplo, fato este que permite maiores cargas. Lembra quando falamos para você treinar seu corpo e não seu ego? A escolha dos exercícios faz parte disso. Mas vamos adiante.

Sabe por que o braço de alavanca é maior na elevação lateral? Analise o seguinte, o eixo do movimento se encontra na articulação do ombro, portanto, é ali que ocorre o movimento. Quanto mais distante do eixo estiver a carga, maior será o torque necessário para movê-la. Desta forma, com menos carga, é possível ter uma exigência muscular muito mais elevada.

Outro ponto a ser considerado é a questão da ativação muscular. O desenvolvimento envolve muito mais do que apenas o deltoide. Por ser um movimento feito acima da cabeça, ou seja, que faz com que o úmero passe do ângulo de 90º em relação a cavidade glenóide, temos a ativação de outros músculos. Mais especificamente ativamos além do deltoide, o serrátil anterior e fortemente o trapézio em suas porções superior e inferior (rotadores da escápula).  Já no caso da elevação lateral, teremos a participação ativa apenas do deltoide e do supraespinhal (iniciando o movimento de abdução de ombro).

Leia também: Desenvolvimento Militar para ombros, devemos evitar?

Para comprovar tais aspectos da biomecânica, em um estudo de Silveira (2011), foram avaliadas as diferenças eletromiográficas no músculo deltoide, através dos movimentos de elevação lateral e desenvolvimento. Foram avaliados 22 homens treinados. Os resultados mostraram uma ativação 18% maior no exercício de elevação lateral, quando comparado ao desenvolvimento.

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