Gastronomia

Corda naval, como usar em seu treino e alguns cuidados a serem tomados

Posted on Author admin Comments(2.089)

Com o aumento da popularidade do Crossfit e do treinamento funcional, o treinamento com corda naval se tornou muito utilizado. Veja agora como ele deve ser feito.

O treino com corda naval, ou rope training, é uma possibilidade muito interessante para uma série de objetivos. No geral, eles são usados para estímulos de ordem metabólica, pelo fato de ser um movimento na maioria das vezes, cíclico.

Em termos de hipertrofia, por exemplo, o treino com corda naval pode ser usado em determinados momentos, mas não é mais relevante.

Porém, o treino com corda naval para preparação física para esportes, emagrecimento e melhora da resistência em geral, é algo altamente efetivo. Porém, é muito comum vermos erros que podem comprometer não só a qualidade do treino com corda naval, como também, sua segurança e saúde.

Veja agora alguns exercícios que podem ser feitos com corda naval

Exercícios com corda naval

Existem uma infinidade de exercícios que podem ser feitos com corda naval. Este vídeo mostra alguns dos principais:

20 Exercícios com Corda Naval

Perceba que a essência de todos os movimentos é a mesma: movimentos cíclicos, combinados com estabilização de tronco (dinâmica ou estática), somados a movimentos amplos. Por isso, o treino com corda naval é tão efetivo para os estímulos metabólicos.

Porém, é muito importante tomar alguns cuidados com sua utilização. Os movimentos 7 e 8 do vídeo, por exemplo, são feitos com base em uma rotação da articulação gleno-umeral. Em pessoas destreinadas, isso pode gerar ou agravar a síndrome do impacto.

Ela ocorre quando temos uma modificação na estrutura do acrômio e este, impacta sobre a Bursa e tendões. Neste caso, estes movimentos de rotação devem ser evitados ao máximo por quem tem alguma lesão ou então, não tem uma boa condição física.

No mais, os exercícios apresentados no vídeo, que são feitos com corda naval, podem ser utilizados de diferentes formas. Uma das grandes vantagens do treino com corda naval, é que há possibilidades de trabalho com todos os grandes músculos do corpo.

Falando especificamente do treino para emagrecer, a corda naval é bastante interessante. Podemos usar diferentes movimentos, que irão utilizar uma grande demanda de energia. Com isso, em casos onde há a correta progressão das cargas e da intensidade, é muito interessante usar o treino com corda naval para o emagrecimento.

Preparação física para lutadores, corredores ou qualquer outro atleta, pode ser feita de forma bem completa com a corda naval. Perceba no vídeo com os exercícios, que em praticamente todos os movimentos, há uma grande solicitação de core.

Além disso, podemos envolver os movimentos de membros superiores com deslocamentos, saltos e agachamentos. Com isso, temos uma grande solicitação energética e metabólica.

Porém, em ambos os casos, é muito importante entender que a corda naval é uma ótima forma de fazer os treinos metabólicos. Porém, como já mencionei em diversos outros artigos, é fundamental ter uma alternância de estímulos.

Desta forma, devemos ver a corda naval como uma possibilidade de utilização e não como a única forma de treinamento. Usar o treino com corda naval, aliado a musculação ou qualquer outra possibilidade de treino tensional, é fundamental!

Veja agora, 5 elementos fundamentais para ter um treino com corda naval de qualidade!

Treino com corda naval, o que você deve fazer para ter mais efetividade

1- Sempre priorize a qualidade do movimento

Não importa o que você esteja fazendo, a qualidade do movimento é mais importante do que a carga e a intensidade no geral. No caso do treino em corda naval, isso não seria diferente.

Por ser um movimento cíclico, é fundamental que você inicie o treino com uma corda naval mais leve e com movimentos mais lentos.

Conforme você for adquirindo mais técnica, pode ir começando a usar uma corda naval mais pesada e aumentar aos poucos a velocidade.

Mas sempre, em todas as condições, preconize sempre a qualidade do movimento. Velocidade e carga, serão apenas algo que irá prejudicar, caso o movimento esteja incorreto ou descoordenado.

2- Use uma boa variação de movimentos

Como o treino com corda naval traz muitas possibilidades, é interessante usar uma boa variação de movimentos. O movimento mais comum são as ondas. Porém, é possível usar variações dela (unilateral, alternadas, conjuntas) e misturar com outros movimentos.

Artigos relacionados

  • Exercícios para pessoas com artrose, é possível? Como realizar? 24 de junho de 2019
  • Treino Funcional: O que é, para que serve, emagrece? Veja os exercícios mais efetivos 6 de dezembro de 2018

Além disso, há outras possibilidades de movimentos. Neste sentido, é interessante usar movimentos variados, que vão trazer mais unidades motoras e músculos diferentes para o movimento. Isso, vai trazer um maior gasto calórico e uma carga metabólica mais alta ao treinamento.

3- Faça uma correta progressão de carga e intensidade

Um erro muito comum no treino com corda naval é achar que já pode começar com intensidade e cargas altas. Mesmo que você já treine, faça musculação, é importante ter um bom trabalho de adaptação.

Não comece com uma velocidade muito alta ou com uma corda naval muito pesada. Faça uma progressão, vá aos poucos, melhorando a técnica de movimento. Isso será fundamental para melhorar a qualidade de seu treino e ter muito mais resultados.

4- Fortaleça o manguito rotador

Se mal feito, o treino com corda naval pode ser altamente lesivo. Por isso, além de tudo o que mostrei acima, relacionado a qualidade do movimento, é fundamental fortalecer os músculos estabilizadores.

O trabalho de manguito rotador é o mais importante neste caso. Fortalece-lo de forma correta, é muito importante para que a articulação do ombro tenha a estabilidade necessária. Caso contrário, é muito provável que você venha, em médio a longo prazo, a apresentar lesões.

Leia também => Você sabe o que é Treinamento Funcional? Conheça agora os exercícios mais efetivos

5- Varie a forma como o treino é montado

Um dos erros mais comuns no treino com corda naval, é achar que ele precisa ser sempre da mesma forma. Ele pode tanto ser o único da sessão, com variações no movimento, como ele também pode ser usado como auxiliar.

Por exemplo, você pode fazer musculação e no final, ao invés de fazer um HIIT na bike ou na esteira, pode fazer o mesmo na corda naval. É muito interessante fazer isso em um dia de treino de pernas, por exemplo.

Da mesma forma, o treino com corda naval pode ser usado em um circuito, como exercício ou como pausa ativa.

Ainda há a possibilidade de usar o treino com corda naval de forma mais lenta e com menos carga, de forma continua. Isso é muito usado em preparação física de natação, por exemplo.

As possibilidades de variações do treino com corda naval são muitas. Os resultados, podem ser alcançados de diferentes formas. Sempre lembrando que é fundamental ter o acompanhamento de um bom profissional e treinar com base em uma periodização. Bons treinos!

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