POR QUE O LEVANTAMENTO TERRA É IMPORTANTE PARA INICIANTES DE MUSCULAÇÃO?

O levantamento terra composto oferece uma série de benefícios para os praticantes, desde iniciantes até atletas experientes.

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Também conhecido como deadlift, trata-se de um exercício de musculação que envolve levantar uma barra do chão até uma posição vertical, em pé, com um movimento de extensão dos quadris.

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Por envolver vários grupos musculares, também é um dos mais eficazes para desenvolver força e massa muscular em todo o corpo.

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COMO É FEITO O LEVANTAMENTO TERRA

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O praticante se posiciona em frente à barra, que está no chão, com os pés na largura dos quadris, e se agacha para agarrar a barra com as mãos além da largura dos ombros.

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A partir dessa posição inicial, é preciso fazer força para levantar a barra do chão, estendendo os quadris e os joelhos até ficar completamente em pé, mantendo a barra próxima às pernas..

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Os principais grupos musculares trabalhados: pernas (quadríceps, isquiotibiais), glúteos, lombar (eretores da espinha), core (abdominais, oblíquos) e costas (trapézio, latíssimo do dorso, romboides).

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Suplementos max Titanium

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BENEFÍCIOS DO LEVANTAMENTO TERRA PARA INICIANTES

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FORTALECIMENTO MUSCULAR

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Este exercício contribui para o fortalecimento do core, envolvendo os músculos abdominais, lombares e oblíquos, que atuam como estabilizadores durante o movimento e mantendo a postura correta.

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POSTURA E ESTABILIDADE

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A creatina ajuda a melhorar a eficiência do sistema nervoso central e assim o cérebro consegue enviar mais impulsos para os músculos, resultando em contrações mais intensas.

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FORÇA E RESISTÊNCIA

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O exercício desafia o sistema neuromuscular de forma intensa. Ao levantar cargas pesadas do chão, o corpo precisa ativar um grande número de unidades motoras, responsáveis pela contração muscular.

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CRESCIMENTO MUSCULAR

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Há também a possibilidade de sobrecarga progressiva. No levantamento terra, é possível aumentar gradualmente a carga utilizada conforme os músculos se adaptam ao estímulo atual

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DICAR PARA INICIANTES DO LEVANTAMENTO TERRA

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COMECE COM CARGAS LEVES E FOQUE NA TÉCNICA CORRETA

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ADICIONE PESO DE FORMA GRADUAL PARA EVITAR LESÕES

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UsE CINTOS PARA PROTEGER A COLUNA VERTEBRAL E DAR MAIOR SUSTENTAÇÃO

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INCORPORE AO SEU TREINO EXERCÍCIOS DE MOBILIDADE E ESTABILIDADE

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Leia o TexTo COMPLETO

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