A escolha dos exercícios é um dos pontos fundamentais para quem busca ter bons resultados. A escolha entre agachamento ou leg press é uma das mais comuns. Veja uma análise completa neste artigo!
O treino de MMII envolve uma série de situações que fazem com que ele possa ser potencialmente danoso as articulações envolvidas, se este for mal executado. E neste sentido, a escolha dos exercícios é um ponto fundamental!
Entre os exercícios mais importantes e que constantemente são comparados, temos o leg press e o agachamento. Apesar de movimentos parecidos, temos diferenças fundamentais nestes dois movimentos, que fazem com que tenhamos implicações no resultado do treino.
Mas antes que você pergunte se um é melhor do que o outro, quero deixar claro desde já que tudo depende do contexto e das individualidades de quem está executando o treino. Muitos pontos precisam ser pensados, analisados. Para facilitar isso, vamos a uma análise completa do leg press e do agachamento e uma comparação dos efeitos de cada um!
Agachamento ou leg pres? Depende do contexto!
Aqui, o primeiro ponto a ser analisado é a cadeia cinética. Conforme Hening (1986) nos mostra, a definição mais aceita é de que os exercícios em cadeia cinética é a de que, se o segmento distal estiver livre para se movimentar no espaço e não sustentar o peso corporal (como no supino reto com halteres, por exemplo) a cadeia é considerada aberta, e na ocorrência do contrário a cadeia é fechada.
Como tanto no agachamento, como no leg press não temos livre movimento do segmento distal (pé), pois este está em um caso sustentando o peso do corpo (agachamento) e em outro apoiado na máquina (leg press).
Leia também: Leg Press – Execução correta e principais cuidados
Desta forma, aqui temos um ponto de início. Ambos os exercícios são de cadeia fechada. Nobre (2011) nos mostra que os exercícios de cadeia cinética fechada são mais eficientes para o treinamento e reabilitação de MMII.
As explicações para isso são muitas. A mais aceita é a de eficiência muscular acentuada, devido ao fato de não haver variação no movimento do segmento distal.
Mas então o efeito do agachamento e do leg press são os mesmos? Não necessariamente.
Apesar de serem compostos por movimentos parecidos, de flexão e extensão de joelhos e quadril, existem diferenças substanciais. O leg press inicia-se com uma leve flexão de quadril e o agachamento seja iniciado com o quadril em neutro.
Além disso, os pontos de torque máximo são diferentes nos dois movimentos, já que o braço de alavanca muda em decorrência das posições.
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