O Thera band é uma fita elástica que é muito utilizada em clinicas de fisioterapia e de treinamento funcional. Veja neste artigo como manter seu treino em dia, usando o Thera band.
Imagine andar com um equipamento que pode te ajudar a manter o treino e que cabe em um pequeno espaço de sua mala! Pois bem, ele existe e se chama Thera band. Esta faixa elástica oferece uma infinidade de opções para quem precisa de uma manutenção em seu treino e quer manter-se ativo, mesmo viajando ou treinando em casa. É possível comprar o Thera band em lojas de material esportivo e seu custo é relativamente baixo, se comparado a outros equipamentos. É possível encontrar por cerca de 30 reais, alguns modelos mais simples.
O Thera band tem diferentes tensões e você precisa estar atento (a) a este fato quando for comprar. Cada cor da faixa, representa uma tensão diferente, conforme a figura abaixo mostra:
O ideal é ter pelo menos dois Thera bands para que você possa fazer um treino mais eficaz, com uma resistência média e uma mais elevada, de acordo com seu nível de treinamento. Isso porque alguns exercícios podem ser feitos com o Thera band, com variadas amplitudes e resistências.
Veja algumas sugestões de exercícios que podem ser feitos com o Thera band.
Exercícios com o Thera band
Estes exercícios são bastante amplos e podem ser utilizados para a manutenção da forma ou no período de transição de uma periodização. Vamos aos exercícios:
1. Rosca direta
https://www.youtube.com/watch?v=VibUmtvWCtg
O mais famoso exercício para bíceps, pode ser executado com o Thera band. Fique em pé, pise no meio do Thera band e segure as pontas com as mãos. Flexione o cotovelo, indo até a amplitude máxima do movimento. A posição das mãos ativa mais ou menos as diferentes cabeças do bíceps braquial. A mão em supinação (palma virada para cima) atua sobre as duas cabeças, mas com mais ênfase na cabeça curta e com a mão em posição neutra, maio ênfase na cabeça longa.
2. Extensão de cotovelo:
Triceps exercise with thera band
Exercício para o tríceps braquial. Mostrado neste vídeo, fica mais fácil de entender sua execução. Pise no meio da faixa, segure com as mãos e estenda o cotovelo, como demonstrado. Pode ser feito de maneira bi-lateral ou unilateral.
3.Elevação lateral:
Exercícios para Ombro
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