Gastronomia

Leg Press 90°, como usar e qual a principal diferença em relação ao 45°?

Posted on Author admin Comments(595)

O Leg Press 90° não é muito comum nas academias, mas tem uma função bastante importante, quando usado da forma correta.

Todos os principais exercícios da musculação, apresentam alguma variação. Isso é fundamental para o treino e para o desenvolvimento muscular. Afinal, nosso corpo não pode se “acomodar” com um determinado estímulo. Estas variações podem ser feitas de diferentes formas. Uma das mais usadas, é uma mudança no ângulo do movimento, como é o caso do Leg Press 90°.

Porém, se formos analisar bem, o Leg Press 90° não tem a angulação que está em seu nome. Ela é um pouco menor, para que haja um melhor “encaixe”. Por isso, no geral, ele apresenta uma angulação de 80 a 85°. Mas vou trata-lo neste artigo, como 90° para que fique mais didático.

Qual a diferença do Leg Press 45° para o 90°?

No geral, a principal mudança, como fica claro até pelos nomes, é o ângulo em que o movimento é realizado. Aqui, é importante salientar que para fins de comparação, estou falando apenas dos aparelhos lineares e não dos angulares, ok?

Mas o que, de fato, esta angulação vai diferenciar no estímulo muscular? Primeiramente, na utilização de diferentes unidades motoras. A posição em que realizamos o movimento, acaba trazendo novas unidades motoras para o exercício. Com isso, temos uma variação bem interessante para quebrar o platô do Leg Press 45°.

Além disso, pelo movimento ser mais vertical, dependendo de como você posiciona seus pés, é natural que tenhamos uma solicitação muscular um pouco mais acentuada nos glúteos e nos isquiotibiais. Por isso, é comum vermos pessoas que usam o Leg Press 90° para otimizar o trabalho nestes músculos.

Mas então quer dizer que ele não trabalha com o quadríceps? Claro que trabalha. Porém, a posição do corpo em relação a carga, faz com que tenhamos uma maior propensão a ter a extensão de quadril como movimento primário do movimento.

Isso pode ser resolvido, colocando os pés um pouco mais abaixo na plataforma de apoio.

Desta maneira, como fica claro, a principal diferença entre o Leg Press 45° para o 90° está na forma como o estímulo acontece. Em termos musculares e articulares, não há grandes diferenças. Porém, pelo fato da gravidade incidir mais sobre a carga, faz com que tenhamos uma intensidade um pouco mais alta neste caso.

Mas isso depende de alguns outros fatores. Todos eles, atrelados a correta execução.

Execução correta do Leg Press 90°

Basicamente, não temos maiores dificuldades ou diferenças na execução do Leg Press 90°, em relação as outras variações do movimento. Veja neste vídeo, como deve ser a execução:

Leg Press 90º com Victor Erich

Perceba que como falei anteriormente, o movimento acaba tendo uma maior extensão de quadril, quando comparado ao Leg Press 45° e ainda maior, se comparado ao Leg horizontal.

No que se refere a execução, não temos maiores mistérios. Manter alinhadas as estruturas articulares envolvidas, mais especificamente, joelhos e tornozelos, com a ponta do pé sempre apontando para a mesma direção dos joelhos.

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