Gastronomia

6 maneiras de potencializar seu tempo de treino

Posted on Author admin Comments(473)

Um treino muito longo pode ser prejudicial e ainda, te fazer perder muito tempo. Veja agora, algumas maneiras de potencializar seu tempo de treino!

Não tem jeito, na correria em que vivemos, é bastante difícil termos o tempo para nos dedicarmos para um treino mais longo. Desta maneira, encontrar maneiras de potencializar seu tempo de treino é fundamental, para que você atinja seus objetivos e ainda ter tempo para se dedicar as suas demais atividades. Mas antes de falarmos  mais especificamente sobre este tema, preciso esclarecer algumas coisas.

Um treino mais curto, que leve de 30 a 40 minutos no máximo, precisa ser intenso para que traga resultados, pois como já mencionei diversas outras vezes, o volume é inversamente proporcional a intensidade.  Mas apenas ser intenso não é o suficiente, pois precisamos atingir os objetivos pré-determinados.

Por isso, treinar rápido de maneira alguma quer dizer treinar pouco ou fazer algo fácil demais. Neste sentido, se iremos reduzir o tempo de treino, temos que fazer com que ele seja potencializado, para atingir resultados de fato expressivos.  Além disso, pessoas iniciantes ou em condições especiais, precisam procurar um especialista para que ele possa ajudar da melhor maneira possível.

Tempo é problema? Veja como potencializar seu tempo de treino!

1° Use mais exercícios multiarticulares: Independentemente se o seu objetivo é emagrecimento ou hipertrofia, a utilização de mais exercícios multiarticulares é fundamental, pois desta maneira, poderemos ativar mais músculos, não sendo necessário um treino específico mais longo, para as musculaturas auxiliares. Por exemplo, se em seu treino de peito, você usar exercícios como o supino, não precisará de uma série gigante de tríceps, pois ele já foi solicitado no primeiro treino (caso você divida seu treino com tríceps e peito juntos).

2° Intervalos mais curtos: Principalmente quando você executar treinos baseados em estímulos metabólicos, é muito interessante usar intervalos mais curtos, de 30 segundos a 1 minuto, dependendo de cada caso. Mesmo em treinos mais tensionais, descansos de mais de 1 minuto e meio não são necessários (a não ser em casos específicos). Desta maneira, será possível reduzir consideravelmente o tempo de treino!

3° Exercícios feitos até a falha concêntrica: Se você treina em menos tempo, tem que desgastar mais seus músculos em cada série, não é? Por isso, para quem quer treinar de maneira intensa, a falha concêntrica é fundamental. Se você executar 3 séries até a falha, verá que não precisa de mais do que 3 ou 4 exercícios para cada grupamento muscular. É lógico que isso é algo generalista e que cada caso precisa de uma abordagem mais individualizada, mas no geral, repetições até a falha concêntrica nem permitem um grande número de séries.

Leia também: Qual o tempo ideal entre as repetições?

4° Divida bem seu treino: Se o seu treino for bem dividido, será possível potencializar bastante o tempo de treino, pois você não precisará de um grande número de séries para “acabar” com um músculo que já foi solicitado em outro exercício. Por isso, toda a musculatura envolvida em determinado movimento, precisa ser levada em conta na montagem de um treino. Por exemplo, o agachamento tem uma grande solicitação sobre os músculos abdominais, o que faz com que não sejam necessárias muitas séries para trabalhar o músculo que já trabalhou num exercício anterior.

5° Use séries compostas: Principalmente para quem busca a hipertrofia, usar séries compostas, onde trabalhamos musculaturas agonistas e antagonistas sem descanso, vai ser uma excelente maneira de potencializar o tempo de treino. Por exemplo, se você for treinar peito e tríceps, uma saída interessante é fazer uma série de supino e em seguida uma série de tríceps. Isso vale para todo mundo? Todos podem fazer? Claro que não! Mas esta é uma alternância interessante para quem busca um treino rápido e efetivo!

6°  Foco: Muita gente reclama que seu treino é longo, mas fica mexendo no celular e conversando na academia. Vai treinar? Então treine, senão fique em casa! Manter o foco e respeitar os tempos de intervalo é fundamental para que você faça um treino rápido, efetivo e seguro. Por isso, manter o foco durante seu treino é fundamental!

Leia também: 4 dicas para otimizar seu tempo de treino

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  444. While a lot of our actions in the health club have us shifting forward and backward (the sagittal aircraft, for you anatomy nerds). The lateral lunge has us moving sideways (the frontal plane), so it may feel new and unfamiliar. Simply as we added some speed and explosion to the squats, we are in a position to do the same factor to the deadlift movement too. This is called ‘the swing’ and could be carried out with a dumbbell, kettlebell, or even a compact backpack.
    The exact number of leg exercise workout routines varies primarily based in your individual fitness degree, targets, and the specific exercise routine you may be following. Well-developed hamstrings contribute to the general dimension and shape of the legs and a stage of muscular stability to the decrease physique, as they counterbalance the size of the quadriceps. When training with weights, it is important to give attention to the complete group of muscles rather than just a few particular ones. The quadriceps are located on the entrance of your thigh and are responsible for extending your knee. Secondly, the gluteal muscles in your buttocks, and eventually, the hamstrings on the again of your thigh. These two muscular tissues work collectively to extend your hip and stabilize your body.
    You’re now equipped with the data, workouts, and supreme leg day workout to build those huge tree trunks. You Will need to use consistency and depth to make use of this legs exercise to achieve your goals. And, remember the opposite piece of the puzzle is to eat wholesome whereas guaranteeing you get adequate protein and quality sleep to ensure your hard work does not go to waste. There are two muscles of the calf; the gastrocnemius and soleus.
    It primarily targets the muscular tissues of the decrease back, hamstrings, and glutes. If you’re looking for simple bodyweight leg workout routines to add to your routine, the body weight squat is a good staple train to begin with. Press down by way of the right heel to straighten the right leg as you raise the left leg straight up behind you to work the hamstring and glute. Then decrease back down right into a lunge and repeat 10 instances earlier than switching sides. The leg muscular tissues are a variety of the largest within the physique, so to find a way to have a robust basis, you have to work the hamstrings, quads, adductors, abductors and calves.
    It’s a hybrid between the barbell squat and the leg press; the upright position of your body is much like the squat, whereas the machine presents stability throughout movement just like the leg press. If your leg muscle tissue are strong enough to require heavy weights, discovering dumbbells to match is normally a challenge. In addition, holding onto them for a complete set could be awkward, although you can use lifting straps to reinforce your grip. In this text, you’ll study the 12 finest quad exercises to construct muscle, achieve energy, and enhance athletic performance.
    Recent research suggests that when trying to maximize muscle development, there’s not a lot distinction between training the most important muscle groups one time per week versus thrice per week (3). Ebenezer Samuel, C.S.C.S., is the fitness director of Males’s Health and an authorized coach with greater than 10 years of coaching expertise. He’s logged coaching time with NFL athletes and monitor athletes and his present training routine consists of weight coaching, HIIT conditioning, and yoga. Before becoming a member of Males’s Well Being, he served as a sports activities columnist and tech columnist for the Big Apple Day By Day News. Bend your hips back and decrease your torso until you’re feeling your decrease back is about to lose its arch.
    The major differentiator comes all the means down to the different common coaching targets. You ought to look to coach your legs two to 3 instances per week. The frequency and intensity of your leg exercises vary based mostly on your health objectives, current fitness degree, and out there recovery time.
    You can use a barbell, dumbbells, and even kettlebells for this train. If you discover deadlifts are comfortable to perform, you may also begin doing deficit deadlifts. These are carried out by standing on an elevated object, growing the range of movement. They do cause extra knee flexion but in addition recruit your quadriceps more. To perform one, you sit within the lower squat place together with your again pushed up in opposition to a wall. The wall retains you from falling back but nonetheless requires your lower physique muscles to assist you.

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    Equipos de balanceo: fundamental para el desempeño suave y efectivo de las dispositivos.

    En el entorno de la tecnología moderna, donde la eficiencia y la estabilidad del sistema son de gran relevancia, los sistemas de equilibrado desempeñan un rol vital. Estos aparatos específicos están desarrollados para equilibrar y asegurar partes giratorias, ya sea en herramientas industrial, medios de transporte de movilidad o incluso en electrodomésticos domésticos.

    Para los profesionales en conservación de equipos y los profesionales, utilizar con equipos de calibración es esencial para proteger el operación suave y confiable de cualquier dispositivo rotativo. Gracias a estas soluciones avanzadas avanzadas, es posible reducir considerablemente las movimientos, el estruendo y la esfuerzo sobre los cojinetes, aumentando la duración de partes costosos.

    Asimismo importante es el papel que juegan los aparatos de balanceo en la asistencia al comprador. El asistencia especializado y el conservación constante empleando estos dispositivos facilitan brindar soluciones de gran calidad, mejorando la bienestar de los usuarios.

    Para los responsables de proyectos, la inversión en estaciones de equilibrado y medidores puede ser importante para optimizar la rendimiento y rendimiento de sus sistemas. Esto es sobre todo importante para los inversores que gestionan modestas y intermedias organizaciones, donde cada aspecto cuenta.

    También, los aparatos de ajuste tienen una extensa uso en el área de la seguridad y el supervisión de estándar. Facilitan identificar probables fallos, reduciendo reparaciones caras y daños a los aparatos. Más aún, los indicadores recopilados de estos sistemas pueden aplicarse para maximizar métodos y potenciar la visibilidad en buscadores de consulta.

    Las sectores de utilización de los equipos de balanceo abarcan numerosas sectores, desde la producción de transporte personal hasta el monitoreo del medio ambiente. No afecta si se considera de enormes fabricaciones industriales o limitados espacios caseros, los aparatos de equilibrado son necesarios para asegurar un operación productivo y sin presencia de detenciones.

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