Muitas pessoas buscam o formato em V, quer uma cintura fina e um dorsal expandido proporciona. Nessa artigo vamos explicar algumas maneiras de expandir seus dorsais!
Na busca por um corpo esteticamente mais bonito, uma das tendências mais fortes e que é oriunda do fisiculturismo, é a expansão dos dorsais. Mas engana-se quem pensa que apenas os homens buscam este objetivo, pois muitas mulheres, no intuito de aumentar a sua linha de cintura, buscam aumentar a largura de suas costas.
Mas esta expansão de dorsais precisa de uma série de fatores, que precisam ser levados em conta em seu treino de costas. Veja agora como expandir seus dorsais de verdade!
Expansão de dorsais, o que é preciso de verdade?
Basicamente, para que você possa expandir seus dorsais, você irá precisar hipertrofiar seus músculos da parte central das costas e da região mais lateral. Além disso, é preciso manter uma linha de cintura mais fina, com o fortalecimento dos músculos internos, como o transverso do abdômen e os oblíquos internos.
Falando especificamente dos exercícios para a expansão de dorsais, precisamos saber que é necessário hipertrofiar principalmente o trapézio, para dar o preenchimento da porção central das costas e para dar a sustentação para ombros mais largos. Além disso, o grande dorsal (grande dorsal), também precisa ser hipertrofiado, para que seja possível conquistar costas mais largas e também os romboides, que auxilia nos movimentos do treino de costas.
Mas como fazer isso em seu treino? Existem diversas coisas que precisam ser levadas em conta.
Basicamente, o trapézio é um músculo que executa os movimentos de adução e depressão dos ombros (os movimentos feitos no exercício encolhimento), além de fazer a adução e a rotação superior das escápulas. Ele é bastante presente na grande maioria dos movimentos do treino de costas, principalmente nas puxadas e nas remadas (pelo movimento de adução das escápulas). Por isso, não é necessário que se façam vários exercícios específicos para este músculo em especial.
Porém, para dar um maior volume a parte central do dorso, o movimento de encolhimento com a barra por trás do corpo é bastante interessante, pois ele atua mais diretamente sobre a porção mais inferior do trapézio.
Os romboides também são fortemente trabalhados nos movimentos do treino de costas e não precisam de exercícios mais específicos. Já o grande dorsal é o principal foco de quem busca a expansão de dorsais. Veja como treinar de maneira adequada este músculo.
Expansão de dorsais, a chave é o grande dorsal!
O grande dorsal é um músculos consideravelmente grande. Ele se origina nos processos espinhosos das 6 últimas vértebras torácicas e de todas as lombares, além da crista do sacro e de 1/3 posterior da crista ilíaca e da face externa da 4 últimas costelas e se insere no sulco intertubercular (que fica na parte da frente do úmero).
Leia também: 6 dicas para deixar seu treino de dorsais muito mais eficiente
Isso dá uma melhor noção do tamanho deste músculo. Já em relação as suas ações, o grande dorsal faz os movimentos de adução, extensão(até 0 grau da posição anatômica, que seria com o úmero paralelo ao corpo) e rotação medial, além da depressão do ombro e extensão da coluna. Com isso, os movimentos que usam a extensão do ombro e a adução, solicitam fortemente o grande dorsal (estes são os movimentos mais comuns do treino de costas).
Sabendo que o grande dorsal está inserido na parte da frente do braço, fica evidente que qualquer movimento de anteriorização do braço, atua sobre o grande dorsal. Por isso, o movimento de “puxar”, na grande maioria dos casos, é o mais indicado para os exercícios para este músculos específico.
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