Gastronomia

Principais erros no Leg Press

Posted on Author admin Comments(3.795)

Evitar erros na execução do exercício Leg Press é fundamental para ter bons resultados, além de prevenir lesões.

Um dos exercícios que mais tem utilização nas academias, precisa de uma análise por completo. Ainda mais se o exercício em questão trabalha com a musculatura das pernas, que envolvem tanta polêmica e que nem sempre tem sua efetividade no treino.

No primeiro artigo, onde falamos sobre o Leg Press o foco era na execução correta e na musculatura trabalhada. Agora o foco é na correção dos principais erros, que acabam por prejudicar seu treino quando recorrentes.

O leg press talvez seja um dos exercícios, junto com o agachamento, que mais polêmicas causam, devido a grande variação de estímulos que ele pode causar e pelo fato que se ele for mal executado pode trazer lesões de quadril, joelho e tornozelo. Como existem diversas formas de aparelhos de leg press, vamos nos ater neste artigo aos mais comuns nas academias, os lineares.

Para recordar, a musculatura trabalhada no leg press depende muito do posicionamento dos pés. Com os pés posicionados na parte inferior da plataforma, teremos uma solicitação maior dos quadríceps (músculos anteriores das coxas).

Neste movimento teremos um movimento que tem muitas semelhanças com a mecânica do agachamento, porém com menos carga sobre os glúteos e posteriores, graças a uma maior flexão dos joelhos.

Já se posicionarmos os pés na parte superior da plataforma, teremos então uma solicitação sobre os músculos dos glúteos e os isquiotibiais, devido a uma maior flexão do quadril. Existe ainda a variação de colocar os pés nas laterais da plataforma, em uma largura maior que a dos ombros a fim de solicitar mais os músculos adutores.

Principais erros na execução do leg press

Antes de falarmos dos erros propriamente ditos, é bom frisar que esta última forma de execução, com os pés localizados na parte lateral da plataforma, em largura maior do que a dos ombros, teremos uma pressão bastante acentuada sobre os ligamentos colaterais fibulares.

Nosso joelho tem por natureza dois movimentos apenas, o de flexão e o de extensão, ambos movimentos retilíneos. Todo movimento que tem rotação ou adução pressiona os ligamentos. Mesmo assim, alguns alunos e professores acreditam que este é um exercício indicado para a grande maioria das pessoas. Mas ai cabe a discussão para um próximo artigo.

1° Afastar a lombar do aparelho

O mais comum dos erros do leg press é no momento da execução, retirar a coluna lombar do aparelho. No momento da execução, a pelve deve se encontrar em posição neutra, nunca projetada nem para frente (retroversão) e nem para trás (anteroversão). Pois assim sobrecarregamos a coluna lombar no movimento e compensamos o movimento, sem a mesma intensidade. Além disso, a articulação do quadril também fica sobrecarregada, pois ela acaba formando a alavanca do movimento junto com o joelho.

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