{"id":906,"date":"2023-01-20T21:38:04","date_gmt":"2023-01-20T21:38:04","guid":{"rendered":"https:\/\/raiaracademia.com.br\/blograiar\/?p=906"},"modified":"2023-02-08T21:26:49","modified_gmt":"2023-02-08T21:26:49","slug":"qual-e-a-relevancia-dos-exercicios-multiarticulares","status":"publish","type":"post","link":"https:\/\/raiaracademia.com.br\/blograiar\/2023\/01\/20\/qual-e-a-relevancia-dos-exercicios-multiarticulares\/","title":{"rendered":"Qual \u00e9 a relev\u00e2ncia dos exerc\u00edcios multiarticulares?"},"content":{"rendered":"\n

Se os seus objetivos s\u00e3o desenvolver for\u00e7a, pot\u00eancia e resist\u00eancia muscular, certamente j\u00e1 deve ter feito pelo menos um deles! <\/p>\n\n\n\n

Muito embora, tamb\u00e9m sejam prescritos com outras finalidades, como aumentos da flexibilidade e da capacidade aer\u00f3bica.<\/p>\n\n\n\n

Como o nome d\u00e1 a entender, os exerc\u00edcios multiarticulares abrangem mais de uma articula\u00e7\u00e3o e grupo muscular.<\/p>\n\n\n\n

Eles atuam simultaneamente, ajudando a desenvolver o corpo proporcionalmente.<\/p>\n\n\n\n

Os exerc\u00edcios multiarticulares tamb\u00e9m podem ser introduzidos em termos funcionais, por isso, faz sentido inclu\u00ed-los no treinamento! <\/p>\n\n\n\n

Para movimentarmos nosso corpo, recrutamos diferentes m\u00fasculos e articula\u00e7\u00f5es, ent\u00e3o, \u00e9 preciso trabalhar cada um! <\/p>\n\n\n\n

Eles tamb\u00e9m geram na musculatura, um n\u00famero mais elevado de micro les\u00f5es. Consequentemente, ocorre maior libera\u00e7\u00e3o de horm\u00f4nios fundamentais para a obten\u00e7\u00e3o de resultados na academia!<\/p>\n\n\n\n

Em termos pr\u00e1ticos, qual \u00e9 a relev\u00e2ncia dos exerc\u00edcios multiarticulares?<\/strong><\/h2>\n\n\n\n

Lembre-se que \u00e9 importante ter em mente que:<\/p>\n\n\n\n

\u201cSe voc\u00ea optar por treinar cada grupo muscular isoladamente, levar\u00e1 um tempo consideravelmente maior para chegar aonde pretende!\u201d<\/p>\n\n\n\n

Obviamente, n\u00e3o significa que os exerc\u00edcios monoarticulares n\u00e3o s\u00e3o necess\u00e1rios! Depender\u00e1 muito do programa de treinamento prescrito pelo profissional de educa\u00e7\u00e3o que faz o seu acompanhamento.<\/p>\n\n\n\n

Deixar de trabalhar algum dos grupos musculares, tamb\u00e9m trar\u00e1 consequ\u00eancias!<\/p>\n\n\n\n

A grande quest\u00e3o \u00e9 que ainda n\u00e3o h\u00e1 comprova\u00e7\u00e3o cient\u00edfica suficiente para sustentar uma propor\u00e7\u00e3o ideal de exerc\u00edcios multiarticulares em um treino.<\/p>\n\n\n\n

Por\u00e9m, para pessoas que pretendem hipertrofiar, o mais comum \u00e9 que at\u00e9 85% dos exerc\u00edcios prescritos sejam multiarticulares. <\/p>\n\n\n\n

Contudo, vale ressaltar que algumas vari\u00e1veis fazem parte da equa\u00e7\u00e3o e estamos falando de aspectos biol\u00f3gicos, condicionamento f\u00edsico e objetivos!<\/p>\n\n\n\n

E quais s\u00e3o os exerc\u00edcios multiarticulares?<\/strong><\/h2>\n\n\n\n
    \n
  • Agachamento frontal com halteres<\/li>\n\n\n\n
  • Subida no banco com halteres<\/li>\n\n\n\n
  • Remada curvada unilateral<\/li>\n\n\n\n
  • Remada Invertida no TRX<\/li>\n\n\n\n
  • Remada curvada<\/li>\n\n\n\n
  • Tr\u00edceps com peso do corpo<\/li>\n\n\n\n
  • Afundo com peso<\/li>\n\n\n\n
  • Supino reto<\/li>\n\n\n\n
  • Levantamento terra<\/li>\n\n\n\n
  • Flex\u00e3o de bra\u00e7os<\/li>\n\n\n\n
  • Barra costas e b\u00edceps<\/li>\n\n\n\n
  • Puxada costas<\/li>\n\n\n\n
  • Paralelas<\/li>\n<\/ul>\n\n\n\n

     Todos esses exerc\u00edcios s\u00e3o \u00f3timos, mas voc\u00ea n\u00e3o deve abrir m\u00e3o de ter um acompanhamento! <\/p>\n\n\n\n

    Ter o profissional de educa\u00e7\u00e3o f\u00edsica te orientando \u00e9 muito importante, n\u00e3o s\u00f3 para obten\u00e7\u00e3o de resultados, mas tamb\u00e9m, para evitar poss\u00edveis les\u00f5es durante o treino.<\/p>\n\n\n\n

    Lembre-se de dar todas as informa\u00e7\u00f5es a ele na hora da avalia\u00e7\u00e3o, deixando claro aonde quer chegar com o seu treino, porque s\u00f3 assim, ser\u00e1 os exerc\u00edcios ser\u00e3o corretamente prescritos.<\/p>\n\n\n\n

    Recado dado, agora s\u00f3 podemos te desejar um \u00f3timo treino!     <\/p>\n\n\n\n

    Fonte de pesquisa:  <\/p>\n\n\n\n

    Gentil P, Soares S, Bottaro M. Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy. Asian J Sports Med. 2015;6(2): e 24057. doi:10.5812\/asjsm.24057<\/p>\n","protected":false},"excerpt":{"rendered":"

    Se os seus objetivos s\u00e3o desenvolver for\u00e7a, pot\u00eancia e resist\u00eancia muscular, certamente j\u00e1 deve ter feito pelo menos um deles!  Muito embora,…<\/p>\n","protected":false},"author":2,"featured_media":907,"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":[14],"tags":[],"class_list":["post-906","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bem-estar"],"yoast_head":"\nQual \u00e9 a relev\u00e2ncia dos exerc\u00edcios multiarticulares? - Blog Raiar<\/title>\n<meta name=\"description\" content=\"Leia a 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