Gastronomia

Abdominal reto no solo (Crunch): Execução, músculos, variações e dicas

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O Abdominal reto no solo, também conhecido como supra no solo ou crunch, é um dos mais tradicionais exercícios da musculação. Veja neste artigo como fazer corretamente e dicas para intensificar os resultados!

Referência para a maior parte das pessoas que pensam em treinamento de abdominais.

O abdominal reto no solo, é possivelmente, o exercício mais executado para o grupamento muscular em questão.

Em todas as academias, sempre vemos pessoas fazendo o abdominal crunch.

O que acontece, é que muitas pessoas não sabem seu nome de verdade. Além disso, por mais simples que ele possa parecer, há muitos erros de execução e até mesmo de utilização.

O abdominal crunch é um dos exercícios básicos, que fazem parte da grande maioria dos treinos. Mas isso não significa que ele deva ser feito de qualquer forma, sem qualquer critério.

O primeiro ponto, é entender quais são os músculos solicitados na sua execução!

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  • Abdominal reto no solo, músculos solicitados
  • Abdominal reto no solo, variações do movimento
  • Estudos de eficiência do abdominal crunch na bola suíça
  • Para quem sofre de dores lombares
  • Respiração no abdominal Crunch, ela é fundamental para o resultado final!
  • Maneiras de potencializar o abdominal reto no solo

Abdominal reto no solo, músculos solicitados

Antes de falarmos especificamente dos músculos solicitados, para que não haja maiores dúvidas, este é o abdominal reto no solo (crunch).

Best abs exercises: Abdominal Crunch – Upper Abs – How to do crunch exercise

Basicamente, este é um movimento de flexão de coluna (ou do tronco, como preferem alguns). Ou seja, é um movimento em partes simples.

Porém, por serem utilizados muitos músculos de estabilização e respiratórios, é fundamental que sua execução seja feita de forma adequada.

O principal motor do movimento, ou seja, o músculo que mais participa, é o reto abdominal.

De forma prática e resumida, no abdominal crunch, no movimento concêntrico, ou seja, de subida, precisamos de mais espaço intra-abdominal.

Para isso, o diafragma, principal músculo respiratório, precisa estar em ação.

Desta forma, no movimento concêntrico do abdominal crunch, você precisa expirar. Com isso, haverá mais espaço para que haja uma boa contração muscular.

No retorno do movimento, na fase excêntrica, inspiramos o ar novamente. Este movimento, é por vezes, difícil de ser coordenado. Por isso, é importante começar com um ritmo mais lento e controlado, quando se é iniciante.

Maneiras de potencializar o abdominal reto no solo

Já falamos dos músculos solicitados, das variações e das formas corretas de utilizar este exercício. Agora, vamos para a parte onde podemos potencializar o desgaste muscular gerado pelo exercício.

1. Evite os pontos de descanso

De forma geral, temos no abdominal crunch, quando feito deitado, apenas um ponto de descanso.

É quando temos uma extensão da coluna. Basicamente, quando “deitamos” novamente.

O ideal, é não encostar a cabeça no chão novamente e se possível, nem a região torácica.

Isso fará com que aumentemos o tempo de tensão muscular e consequentemente, as microlesões teciduais.

2. Quando estiver muito fácil, use sobrecarga externa

Além das variações que foram citadas acima, ainda podemos usar sobrecarga neste movimento, com anilhas.

Seja segurando-as com as mãos no peito, ou atrás da cabeça, isso fará com que a sobrecarga muscular seja mais intensa.

3. Aumente o arco de movimento

Quer uma dica fácil de aumentar a sobrecarga do abdominal crunch? Ao invés de colocar as mãos no peito ou atrás da cabeça, deixe o braço esticado (seja para trás ou para cima).

Isso fará com que tenhamos um arco de movimento maior e consequentemente, mais amplitude.

Isso exige muito mais dos músculos que estão sendo solicitados.

Se você já estiver usando sobrecarga externa, também pode usar deste artificio.

Segure a carga com os braços esticados e faça o movimento. Isso fará com que o abdominal crunch seja muito mais intenso e eficiente.

4. Use métodos como o pico de contração

No pico de contração, que já mostrei neste artigo (Pique de contração, conheça mais sobre este método de treinamento), temos que “segurar” o movimento por alguns segundos, no ponto de máxima contração, no final da fase concêntrica.

Fazendo isso no abdominal crunch, temos uma maior intensidade e consequentemente, melhores resultados.

5. Melhore sua flexibilidade de toda a cadeia posterior

A cadeia posterior, que compreende os músculos que vão desde a panturrilha, até o pescoço, precisam estar com boa flexibilidade, para que o abdominal crunch seja de fato eficiente.

Um encurtamento nesta região, faz com que o ponto máximo de flexão da coluna seja reduzido.

Isso reduz drasticamente o potencial de contração deste músculo. Com isso, você não chega ao “ponto máximo” da contração do reto abdominal e de seus sinergistas.

Por isso, é fundamental melhorar a flexibilidade não apenas do reto abdominal, mas também de toda a cadeia posterior.

O abdominal crunch pode ser usado de diferentes formas e é fundamental no fortalecimento do core. Dentro de um treinamento adequado e de uma boa periodização, ele pode trazer resultados fantásticos! Bons treinos!

Referências: Int J Sports Phys Ther. 2012 Aug;7(4):372-80. Swiss ball abdominal crunch with added elastic resistance is an effective alternative to training machines. Sundstrup E1, Jakobsen MD, Andersen CH, Jay K, Andersen LL. – www.ncbi.nlm.nih.gov/pubmed/22893857

J Bodyw Mov Ther. 2009 Oct;13(4):364-7. doi: 10.1016/j.jbmt.2008.11.008. Epub 2009 Feb 26. Muscle activity of the upper and lower rectus abdominis during exercises performed on and off a Swiss ball. Duncan M1. – www.ncbi.nlm.nih.gov/pubmed/19761961

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