10 erros mais comuns no treino de musculaçao

OS 10 ERROS MAIS COMUNS DO TREINO DE MUSCULAÇÃO E COMO EVITÁ-LOS

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[{"selector":"#anim-79497051-d93f-4da2-b1ac-f3eb3b308ce2","keyframes":{"opacity":[0,1]},"delay":700,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ae3f4454-7a7a-4749-bb60-b2fdd51badad","keyframes":{"transform":["translate3d(0px, 405.98854%, 0)","translate3d(0px, 0px, 0)"]},"delay":700,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] O treino de força é muito mais do que levantar pesos. Seus benefícios vão desde o fortalecimento dos músculos até melhorias no metabolismo, saúde cardiovascular e bem-estar mental.

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Benefícios da musculação

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Benefícios da musculação

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OS ERROS MAIS COMUNS NO TREINO DE MUSCULAÇÃO

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Treinar sem planejamento

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[{"selector":"#anim-22a28510-fc5a-457f-9337-0abaa3459a41","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-80f19159-c3eb-48e8-ae1d-8c3bb3889f49","keyframes":{"transform":["translate3d(0px, 128.37963%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Comece com uma avaliação das metas individuais, nível de condicionamento e eventuais limitações físicas. O programa ideal deve ter exercícios que trabalhem diferentes grupos musculares.

MÁ EXECUÇÃO DOS EXERCÍCIOS

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[{"selector":"#anim-9965873a-6d55-46e6-8bb9-f54de0c1a677","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2f706b45-4818-430a-a880-e1354c2126c4","keyframes":{"transform":["translate3d(0px, 130.16603%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] "Quando você faz a execução meia-boca está tirando a força do esforço do músculo e para a hipertrofia muscular tem que ter esforço". Paulo Muzy

excesso de peso

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[{"selector":"#anim-6b64a9a7-bcd3-4c6f-9d9a-c70cc2466d07","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-62f7a51e-8e99-4aba-b06f-d368b575d3da","keyframes":{"transform":["translate3d(0px, 120.04233%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Aumentar gradualmente a carga permite que os músculos se adaptem e cresçam de maneira segura e eficaz, pois desafia o corpo , evitando que ele se adapte totalmente e atingindo um ponto de estagnação.

Descanso insuficiente

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[{"selector":"#anim-490a505a-45c4-4136-8a70-5c81750ff4c8","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3824bab8-4a24-416d-82b7-4441be424730","keyframes":{"transform":["translate3d(0px, 128.37963%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] O descanso correto reduz o risco de lesões. Treinar músculos fatigados repetidamente sem permitir a recuperação pode aumentar a probabilidade de lesões por sobrecarga ou má forma.

NEGLIGENCIAR O AQUECIMENTO

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[{"selector":"#anim-76c995e2-763d-480c-937b-165f960e6a7c","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1ec7fa08-7608-4a0b-9945-8aeb5750e52e","keyframes":{"transform":["translate3d(0px, 197.6889%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Atividades cardiovasculares também podem ser incluídas para elevar a temperatura corporal.

KITS MAX TITANIUM

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ALIMENTAÇÃO INADEQUADA

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[{"selector":"#anim-cd5c4dae-8992-4e06-a472-0f22329341c1","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6514e9d5-068b-4d8d-b26e-bc2872d44a79","keyframes":{"transform":["translate3d(0px, 196.48892%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Equilibrar carboidratos e gorduras saudáveis também é crucial para manter o desempenho e a saúde.

FOCAR SOMENTE NOS GRANDES GRUPOS MUSCULARES

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eXCESSO DE CARDIO

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IMPACIENCIA COM OS RESULTADOS

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Ignorar sinais de lesão

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Leia o TexTo COMPLETO

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OS 10 ERROS MAIS COMUNS DO TREINO DE MUSCULAÇÃO E COMO EVITÁ-LOS

Benefícios da musculação

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Benefícios da musculação

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OS ERROS MAIS COMUNS NO TREINO DE MUSCULAÇÃO

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Treinar sem planejamento

O planejamento é crucial para definir objetivos claros e escolher os exercícios adequados, que abordem diferentes grupos musculares.

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MÁ EXECUÇÃO DOS EXERCÍCIOS

A execução inadequada compromete os resultados e aumenta o risco de lesões. Concentre-se na postura correta e treine com a orientação de um profissional.

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excesso de peso

Este é um erro comum impulsionado pelo desejo de resultados rápidos. Mas, começar com pesos adequados é fundamental para aprender a técnica correta e evitar lesões.

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Descanso insuficiente

Enquanto dormimos, o corpo libera hormônios importantes, como o hormônio do crescimento, que desempenham um papel essencial no desenvolvimento muscular e na recuperação

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NEGLIGENCIAR O AQUECIMENTO

Pular o aquecimento pode levar a lesões. Aquecer os músculos com exercícios dinâmicos e alongamentos leves aumenta o fluxo sanguíneo e prepara o corpo para o treino.

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KITS MAX TITANIUM

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ALIMENTAÇÃO INADEQUADA

A alimentação inadequada é um erro que prejudica o progresso no treino. A dieta deve ser rica em proteínas para promover a recuperação muscular e fornecer energia.

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FOCAR SOMENTE NOS GRANDES GRUPOS MUSCULARES

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Ignorar grupos musculares menores é um erro comum. Esses grupos desempenham um papel importante na estabilização e na postura.

eXCESSO DE CARDIO

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O excesso de cardio interfere na recuperação muscular, já que leva à liberação de hormônios catabólicos, como o cortisol, interferindo no processo de construção muscular.

IMPACIENCIA COM OS RESULTADOS

O Whey Protein possui todos os aminoácidos essenciais necessários para a construção e reparação muscular.

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Ignorar sinais de lesão

O Whey Protein possui todos os aminoácidos essenciais necessários para a construção e reparação muscular.

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Leia o TexTo COMPLETO

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