Gastronomia

Sistema de Treinamento Super Slow/Super Lento

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Saiba como funciona e os pontos positivos e negativos da técnica de treinamento Super Slow.

A maneira como executamos os exercícios dentro de uma série é fundamental para o seu sucesso e sua hipertrofia. Afinal é assim que conseguimos uma maior intensidade e um controle de volume. As pausas entre os descansos também são amplamente importante.

Com isso, diversas metodologias e sistemas de treino, tem seu enfoque principal na técnica de execução para atingir seus objetivos principais.

É o caso do sistema de treino super lento, ou super slow, desenvolvida por Ken Hutchins, que como seu nome já deixa claro, consiste em executar as repetições de maneira lenta e controlada, a fim de aumentar a intensidade e as micro lesões musculares.

Índice – Conteúdo do artigo:

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  • Como funciona o Treino Super Slow
  • Mais uma conclusão durante estudos
  • Vantagens e desvantagens do treino Super Slow/Super Lento
  • Agachamento super slow em vídeo:

Como funciona o Treino Super Slow

Este método consiste em executar repetições lentamente, usando entre 10 e 30 segundos para cada repetição, onde realiza-se de uma a duas séries de 5 repetições por exercícios para cada treino. Sua principal utilização é em exercícios uniarticulares e que tenham uma amplitude de movimento grande.

Este método de treino é adequado para os praticantes avançados, segundo Bacurau (2008). Segundo Ken Hutchins (1982) citado por Gentil (2005) a ideia inicial da técnica Super slow é realizar de repetições controladas, usando cerca de 5 segundos para fase excêntrica e de 5 segundos para a fase concêntrica.

Os autores Fleck e Kraemer (2006) acreditam que o resultado deste sistema é melhor que os outros métodos, devido ao maior tempo que o músculo fica sob tensão e poderá ter resultados melhores para o desenvolvimento da força e da hipertrofia muscular.

Para melhor efetividade deste método é essencial que se evite a utilização de cargas muito baixas, pois é bastante comum a dor provocar desânimo nos indivíduos, mesmo que seus músculos suportem cargas maiores, o que garante um grande número de unidades motoras ativadas no movimento que será executado de forma lenta.

Mais uma conclusão durante estudos

A utilização de cargas mais baixas, associadas com a velocidade de execução mais lenta, não irá promover o aumento da força, mas apresenta resultados satisfatórios para desenvolvimento de hipertrofia e resistência muscular (GENTIL, 2005).

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