{"id":848,"date":"2022-12-09T19:03:53","date_gmt":"2022-12-09T19:03:53","guid":{"rendered":"https:\/\/raiaracademia.com.br\/blograiar\/?p=848"},"modified":"2022-12-27T13:46:29","modified_gmt":"2022-12-27T13:46:29","slug":"duvidas-recorrentes","status":"publish","type":"post","link":"https:\/\/raiaracademia.com.br\/blograiar\/2022\/12\/09\/duvidas-recorrentes\/","title":{"rendered":"D\u00favidas recorrentes"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Qual \u00e9 a execu\u00e7\u00e3o correta do agachamento?<\/h2>\n\n\n\n<p><\/p>\n\n\n\n<p>Se voc\u00ea j\u00e1 saiu da academia com essa d\u00favida, saiba que n\u00e3o est\u00e1 sozinho!<\/p>\n\n\n\n<p>Muitos alunos n\u00e3o questionam diretamente seus professores e buscam respostas no direct, pelo Whats e at\u00e9 por e-mail!&nbsp;&nbsp;<\/p>\n\n\n\n<p>Falando particularmente sobre a execu\u00e7\u00e3o do agachamento, responderemos \u00e0 d\u00favida de um de nossos seguidores aqui no Instagram!<\/p>\n\n\n\n<p>Voc\u00eas t\u00eam perguntas, n\u00f3s respondemos!<\/p>\n\n\n\n<p>Trataremos especificamente do agachamento livre, j\u00e1 que existem varia\u00e7\u00f5es do mesmo exerc\u00edcio e prometemos abord\u00e1-las no futuro.<\/p>\n\n\n\n<p>O agacha, como \u00e9 muitas vezes chamado, \u00e9 um exerc\u00edcio que faz parte de in\u00fameros treinos, por ser completo, j\u00e1 que, melhora a postura e o contorno corporal.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\">Indo direto ao ponto: <strong>Afinal, qual \u00e9 a execu\u00e7\u00e3o correta do agachamento?<\/strong><\/h5>\n\n\n\n<p><strong>Vamos do come\u00e7o:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cabe\u00e7a &#8211; o equil\u00edbrio na hora da execu\u00e7\u00e3o, depende inclusive da dire\u00e7\u00e3o do olhar! Para evitar a oscila\u00e7\u00e3o, no centro de for\u00e7a e no equil\u00edbrio, mantenha seu olhar voltado para a frente.<\/li>\n\n\n\n<li>Costas &#8211; para garantir tanto a efici\u00eancia quanto evitar les\u00f5es, conserve a coluna ereta durante o exerc\u00edcio.<\/li>\n\n\n\n<li>Bra\u00e7os &#8211; precisam estar flexionados para frente, mas n\u00e3o esticados demais.<\/li>\n\n\n\n<li>Abdome &#8211; mantenha a barriga contra\u00edda enquanto executa o exerc\u00edcio e n\u00e3o solte! \u00c9 fundamental para que o movimento seja realizado adequadamente!<\/li>\n\n\n\n<li>Quadril &#8211; a posi\u00e7\u00e3o certa \u00e9 como se voc\u00ea fosse sentar em uma cadeira! Ent\u00e3o, pensando nisso, jogue os gl\u00fateos para tr\u00e1s para poder agachar corretamente.&nbsp;<\/li>\n\n\n\n<li>Joelhos &#8211; construa na sua cabe\u00e7a uma linha imagin\u00e1ria, bem retinha, indo dos joelhos at\u00e9 os p\u00e9s e assim, a probabilidade de uma les\u00e3o \u00e9 praticamente nula.<\/li>\n\n\n\n<li>P\u00e9s &#8211; eles devem estar alinhados com a largura do seu quadril, ent\u00e3o, basta observ\u00e1-los e deix\u00e1-los paralelos.&nbsp;<\/li>\n\n\n\n<li>Respira\u00e7\u00e3o &#8211; aconselha-se inflar os pulm\u00f5es na hora de agachar e soltar o ar ao levantar. Essa t\u00e9cnica auxilia na estabilidade da lombar e da coluna.<\/li>\n<\/ul>\n\n\n\n<p>De maneira geral, \u00e9 como uma receita de bolo e se voc\u00ea se esfor\u00e7ar para aprender, n\u00e3o enfrentar\u00e1 dificuldades com o exerc\u00edcio e ter\u00e1 os resultados que deseja!<\/p>\n\n\n\n<p>O agachamento, independente da varia\u00e7\u00e3o, \u00e9 muito ben\u00e9fico e pode ser praticado por qualquer pessoa saud\u00e1vel e para n\u00e3o fazer feio, se observe e n\u00e3o erre!<\/p>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Evite:<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Erro n\u00ba1<\/strong><\/li>\n<\/ul>\n\n\n\n<p>A receita ideal para voc\u00ea provocar les\u00f5es \u00e9 executar o exerc\u00edcio, depositando a carga sobre o joelho! Al\u00e9m de ser o erro mais comum, agachar dessa forma te impedir\u00e1 de descer corretamente!<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Erro n\u00ba2\u00a0<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Enquanto executar o movimento, observe seu joelho a todo momento para evitar deix\u00e1-lo inclinado para dentro!&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Erro n\u00ba3<\/strong><\/li>\n<\/ul>\n\n\n\n<p>A sua coluna n\u00e3o pode estar curvada enquanto realiza o movimento!&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Erro n\u00ba4<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Outro erro muito comum \u00e9 <em>tirar os calcanhares do ch\u00e3o!<\/em> Lembre-se de mant\u00ea-los coladinhos ao solo, isso porque, eles s\u00e3o os respons\u00e1veis por te ajudar a ter o impulso e o equil\u00edbrio necess\u00e1rios para subir corretamente!<\/p>\n\n\n\n<p>Al\u00e9m disso, tir\u00e1-los do ch\u00e3o, impedir\u00e1 que voc\u00ea ative corretamente os m\u00fasculos envolvidos no processo!<\/p>\n\n\n\n<p>A dica \u00e9 prestar aten\u00e7\u00e3o enquanto executa o movimento e nunca faz\u00ea-lo por conta e risco, menosprezando a orienta\u00e7\u00e3o de quem entende do assunto!&nbsp;<\/p>\n\n\n\n<p>O agachamento \u00e9 sem d\u00favidas, um dos melhores exerc\u00edcios indicados para os membros inferiores!<\/p>\n\n\n\n<p>No entanto, vale refor\u00e7ar que, caso voc\u00ea tenha alguma restri\u00e7\u00e3o, como lombalgia, condromal\u00e1cia ou qualquer outra patologia, \u00e9 imprescind\u00edvel consultar seu m\u00e9dico antes de iniciar as atividades na academia.<\/p>\n\n\n\n<p>\u00c9 igualmente essencial ter em mente que todo exerc\u00edcio deve ser acompanhado por um profissional e que as avalia\u00e7\u00f5es f\u00edsicas devem ser realizadas periodicamente!&nbsp;<\/p>\n\n\n\n<p>Lembre-se que antes de iniciar as s\u00e9ries de agacha, voc\u00ea precisa se atentar ao pr\u00e9-treino, para que seu desempenho seja potencializado!&nbsp;<\/p>\n\n\n\n<p>Outra dica \u00e9, que mais vale um exerc\u00edcio bem executado do que um feito com muita carga e, aos trancos e barrancos!&nbsp;&nbsp;<\/p>\n\n\n\n<p>Siga as orienta\u00e7\u00f5es do seu professor e mantenha o foco!<\/p>\n\n\n\n<p>Sabemos que no come\u00e7o voc\u00ea at\u00e9 poder\u00e1 achar um pouco chato, ficar prestando aten\u00e7\u00e3o ao pr\u00f3prio movimento, mas acredite, vale a pena!&nbsp;<\/p>\n\n\n\n<p>Fonte de pesquisa:<\/p>\n\n\n\n<p><a href=\"https:\/\/www.rbafs.org.br\/RBAFS\/article\/view\/1097\">COIMBRA, R. G.; OLIVEIRA, L. F. de.<\/a> Revista Brasileira de Atividade F\u00edsica &amp; Sa\u00fade, [S. l.], v. 3, n. 4, p. 27\u201334, 2012. DOI: 10.12820\/rbafs.v.3n4p27-34.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Qual \u00e9 a execu\u00e7\u00e3o correta do agachamento? Se voc\u00ea j\u00e1 saiu da academia com essa d\u00favida, saiba que n\u00e3o est\u00e1 sozinho! Muitos&#8230;<\/p>\n","protected":false},"author":2,"featured_media":849,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-848","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sem-categoria"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Blog Raiar - D\u00favidas recorrentes<\/title>\n<meta name=\"description\" content=\"Afinal, qual \u00e9 a execu\u00e7\u00e3o correta do agachamento? 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