Gastronomia

Treino de peito para iniciantes (6 exercícios com vídeo)

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O treinamento resistido para iniciantes reserva alguns aspectos bastante específicos. Neste sentido, veja como deve ser o treinamento dos músculos peitorais para iniciantes.

Amado pela grande maioria dos homens, o treino de peito traz consigo muitas dúvidas sobre como ele deve ser.

Principalmente se estamos falando de pessoas sem experiência na musculação e que estão iniciando seus treinamentos.

Isto porque o treinamento de peitoral para iniciantes precisa levar em conta diversos aspectos, como os músculos antagonistas e estabilizadores dos movimentos, o completo estímulo em todas as porções dos músculos e principalmente a execução dos movimentos.

Para que todos os aspectos do treinamento de peitoral para iniciantes sejam entendidos corretamente, antes de tudo precisamos entender a função anatômica e cinesiológica dos músculos em foco.

Índice – Informações que você encontrará nesse artigo:

  • Músculos envolvidos no treino de peito
  • O treino de peitoral envolve basicamente 3 músculos:
  • Treino de peito para iniciantes, aspectos práticos
  • Treino de peito para iniciantes, exercícios específicos

Músculos envolvidos no treino de peito

O treino de peitoral envolve basicamente 3 músculos:

– Peitoral maior:

Que se inicia no osso esterno (que une as costelas) e vai até o úmero (osso do braço).

É o músculo mais trabalhado no treino de peito, justamente por ser grande e pelo fato de que sua hipertrofia é muito mais visível.

O treinamento deve ser enfatizado em suas três porções (medial, superior e inferior) (Evans, 1994).

– Peitoral menor:

Este músculo que está inserido abaixo do peitoral maior, tem uma função muito mais estabilizadora e graças a sua profundidade, não pode ser isolado em exercícios.

– Serrátil anterior:

Tem origem na parte posterior da escápula, prosseguindo para frente em torno da parede torácica e se fixando nas costelas (Evans, 1994).

Este músculo também tem uma atuação muito mais estabilizadora, sendo que ele é fortemente utilizado nos movimentos em que ocorre bloqueio da flexão e da extensão dos cotovelos.

De maneira geral, o treino de peito vai enfatizar mais o peitoral maior e ter uma atuação de melhora da estabilização sobre o serrátil anterior e o peitoral menor, pelo tamanho e ação reduzida destes.

Além disso, temos a participação bastante acentuada de músculos estabilizadores na grande maioria dos exercícios para peitoral.

O tríceps atua diretamente na maior parte dos movimentos, onde ele atua no controle da execução de maneira secundária, dando mais segurança aos movimentos.

Além do tríceps, o deltoide, em suas três porções, tem uma atuação bastante acentuada em todos os movimentos do treino de peito.

 

Por isso, paralelo ao treino de peito é interessante que se faça um fortalecimento específico dos deltoides e do manguito rotador, para que o risco de lesões seja reduzido e o desenvolvimento seja sequencial e não fique estático por falta de estrutura muscular de base.

Treino de peito para iniciantes, aspectos práticos

Na maior parte das vezes, um iniciante tem um treinamento bastante amplo, onde ocorre um trabalho generalista nas sessões de musculação.

Ou seja, se utiliza apenas um treino ou dois diferentes por semana, não ocorrendo o treinamento específico, como acontece com quem já é intermediário ou avançado.

Se formos tomar como parâmetro um aluno iniciante sem nenhum comprometimento maior, geralmente utilizamos durante o período de duas semanas a um mês um treino generalista, sendo depois substituído por um treino mais específico.

É lógico que cada pessoa tem um ritmo diferente de desenvolvimento, mas este é um tempo médio.

Artigos relacionados

  • Crucifixo Inclinado: Como fazer, músculos e dicas para mais resultados! 9 de maio de 2022
  • Treino completo de Peito, tríceps e ombros com halteres! 10 de julho de 2021

Como nesta fase inicial geralmente se usam apenas dois ou três exercícios guiados (em máquina) que sejam específicos para peitoral, vou focar em um treino para alguém que já tem esta pré-base e que está entrando no treino para peito mais específico.

Leia também:

11 Melhores Exercícios para Peito

Treino de peito para iniciantes, exercícios específicos

Basicamente para que ocorra a hipertrofia, será necessário que dentro do processo de treinamento de peitoral, sejam utilizados movimentos amplos, geralmente com o enfoque no movimento de adução (fase concêntrica) e abdução (fase excêntrica) da articulação gleno-umeral (ombro).

Veja alguns exercícios e suas variações:

Supino:

Treinamento de peitoral clama por supino. O supino possui variações, principalmente em relação à posição do banco, que permitem que sejam trabalhadas todas as porções do peitoral maior.

Além disso, como mencionamos neste artigo (Os diferentes tipos de pegada no supino) as variações de pegadas causam diferentes enfoques.

Na grande maioria dos casos, os iniciantes que já passaram pelo período de pré-base, conseguem executar os movimentos do supino sem maiores dificuldades.

Principalmente se o objetivo for a hipertrofia, é ideal utilizar o máximo possível de exercícios com pesos livres, pela sobrecarga extra que eles proporcionam.

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