O treino ABCD é muito usado para treinos de hipertrofia, mas tem algumas particularidades que precisam ser levadas em conta. Veja agora alguns exemplos tanto para hipertrofia quanto para quem quer emagrecer e definir (homens e mulheres).
Adequar os treinos, de acordo com sua rotina e mesmo assim, conseguir bons resultados, pode ser um desafio. A organização do treino é fundamental para este objetivo.
A divisão ABCD é muito usada por pessoas que treinam 4 vezes por semana, mas pode ser usada também, por quem treina mais. Aqui, o que vale é a adequação as necessidades de cada um.
Lembre-se que na musculação não temos receita pronta. Existe adequação para a melhoria do processo de adaptação. Por isso, é fundamental buscar novos estímulos.
Vantagens do treino ABCD
O treino ABCD permite uma variabilidade interessante de estímulos, sem que haja um grande espaçamento entre os treinos. É possível usar ele, por exemplo, em pessoas que treinam de 5 a 6 vezes na semana, ao contrário do que muitos acreditam.
Mas como assim? Simples, a pessoa faz o treino normalmente até a quinta e na sexta, repete o treino A. Se não treinar no sábado, inicia na próxima semana com o treino B e assim por diante. Desta maneira, sempre teremos um determinado grupo muscular, que será treinado 2 vezes por semana. Isso é interessante para que haja um aumento na intensidade.
Para quem treina 6 vezes na semana, mesma coisa. Basta adaptar.
Mas para que fique claro que a divisão de treino ABCD é bastante interessante, preciso te dar exemplos práticos, não é mesmo.
Vamos a alguns deles!
Treino ABCD 1
A- Peito e tríceps
B- Coxas e glúteos
C- Ombros, lombar e abdômen
Não é que ele seja errado, mas em uma estratégia de longo prazo, precisamos de um trabalho mais específico para membros superiores, mesmo que você seja mulher.
Mas esta divisão, no geral, atende bem as necessidades de algumas pessoas e traz um gasto calórico muito interessante.
Porém, esta é uma divisão interessante apenas para quem treina 4 vezes na semana. Já teremos 2 estímulos para coxas nesta divisão, se você repetir o treino A depois do D, por exemplo, não haverá tempo para que seu corpo se recupere. Desta forma, esta é uma divisão inviável para quem treina de 5 a 6 vezes na semana.
Treino ABCD 4
A- Coxas e ombros
B- Peito e tríceps
C- Dorsais e bíceps
D- Abdômen, panturrilha e antebraços
Esta é outra divisão bem comum, onde temos um treino (o D) apenas para grupamentos “menores”. É uma divisão interessante para quem não tem tanto tempo para treinar e precisa de mais intensidade. Isso por que, é possível com esta sequência, basta você saber adaptar corretamente os exercícios.
Além disso, esta é uma divisão interessante para fortalecer algumas bases, que em muitos casos, não merecem a atenção adequada. O Treino D, por exemplo, ataca justamente isso: alguns músculos que não são fortalecidos adequadamente e que limitam seu desempenho por falta de fortalecimento.
Treino ABCD 5 – Para emagrecimento
A- Coxas, bíceps e tríceps
B- Peito e dorsais
C- Abdômen, lombar e ombros
D- Coxas e panturrilhas
Este é um treino mais focado em alto gasto calórico, muito interessante para o emagrecimento, desde que a dieta também esteja ajustada para esse objetivo!
Perceba que há uma diferença entre o que já foi apresentado acima. Porém, é importante destacar que não é indicado para todas as pessoas.
Além disso, também é um treino interessante apenas para quem treina 4 vezes na semana. Repetir o treino D e A em sequência gera pouquíssimo tempo de descanso entre os treinos. Por isso, a indicação mais correta desta divisão ABCD é o emagrecimento e para pessoas que treinam no máximo 4 vezes na semana.
Treino ABCD, a escolha dos exercícios é fundamental
De nada adianta acertar na separação do treino, se os exercícios não forem adequados. Você precisa sim, de exercícios que se complementem entre si e estejam sempre alinhados com um objetivo.
Caso contrário, a divisão de treino pouco irá adiantar. Além disso, é fundamental que você não fique sempre na mesma divisão de treino. Você precisa de variação e isso inclui também, a forma e o tempo que os músculos são estimulados.
Por isso, sempre treine com a orientação de um bom profissional. Bons treinos!
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