O Leg Press é um dos exercícios mais completos para o treino de pernas, desde que seja feito da maneira correta! Veja mais sobre o tema neste artigo!
A escolha dos exercícios é um ponto importante na montagem de qualquer treino. Mas muito mais importante do que escolher adequadamente os exercícios, é usá-los com eficiência e segurança. O Leg Press é um dos exercícios mais completos para o treino de pernas e glúteos, por ser composto de um movimento multiarticular, permitir uma boa amplitude e a utilização de diferentes métodos de treinos.
Além disso, ele tem menos sobrecarga na região da coluna, devido ao apoio do banco, quando comparado a movimentos como o agachamento. Não que o agachamento em si seja lesivo, mas ele pode ser muito complexo para algumas pessoas em início de treinamento. Já no caso do Leg Press, ele pode ser usado por quase todas as pessoas, desde que sua execução seja feita com o devido controle e qualidade.
Veja agora alguns aspectos importantes para a segurança e efetividade do Leg Press!
Como executar o Leg Press com segurança!
É muito comum vermos pessoas que acreditam que pelo fato de o Leg Press ter apoio para as costas, não há risco de lesões para a coluna vertebral. Pois bem, tudo vai depender de como você o executa.
Por possibilitar amplitudes mais elevadas, o Leg Press muitas vezes é feito com o intuito de trabalhar com os músculos anteriores e posteriores da coxa, além dos glúteos. Isso tudo é possível, desde que haja qualidade no movimento.
O primeiro ponto a ser analisado é a posição das costas no apoio do banco. Se na fase final da fase excêntrica, você estiver tirando as costas do banco, é sinal de que algo está errado. A retroversão do quadril neste caso, causa uma sobrecarga elevada em toda a estrutura da coluna, principalmente na região lombar.
Para entender melhor isso, veja este vídeo.
Perceba que a coluna vertebral recebe uma grande sobrecarga quando o quadril se movimento no final do movimento. Desta forma, estaremos sobrecarregando os discos intervertebrais. Essa é a principal causa de problemas como a hérnia de disco.
Além da sobrecarga que o corpo está aguentando, se as curvaturas da coluna não forem mantidas, teremos um esforço desnecessário nesta região, que no longo prazo é altamente lesivo.
Neste caso, se você sentir que seu quadril está “girando” para a frente, pare o movimento antes que isso aconteça. Melhorando sua flexibilidade, principalmente de cadeia posterior, será possível aumentar a amplitude do movimento.
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