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Trooper
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alongamento...o mito
05-11-08, 21:05
#1
http://www.nytimes.com/2008/11/02/sp...in&oref=slogin
Em suma, alongamento estático enfraquece os músculos...em vez disso faça um alongamento dinâmico... |
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Trooper
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05-11-08, 22:08
#2
tem q cadastra?
copia e cola ae |
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The Alpha Male
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05-11-08, 22:09
#3
sempre fiz
aprendi com o titio coleman chego na academia alongamento dinamico rapidamente pra colocar as fibras no lugar aquecimento com peso leve e GG |
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Trooper
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05-11-08, 23:32
#4
como q eh alongamento dinamico?
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Trooper
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05-11-08, 23:54
#5
(1)
explica pls  |
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Trooper
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06-11-08, 00:58
#6
Nem sei a diferença de alongamento dinamico e de alongamento estático.
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Trooper
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06-11-08, 01:00
#7
Existem dois tipos principais de alongamento: o estático e o dinâmico. O alongamento estático baseia-se na técnica para aumentar a flexibilidade, ao se manter uma posição com o músculo desejado na sua maior extensão possível, por um período de 20 a 30 segundos. O alongamento dinâmico consiste na reprodução de movimentos corporais iniciados em ritmo lento e confortável, esse ritmo e amplitude devem ser aumentados até que se consiga fazer o movimento rapidamente
http://www.acoruja.com.br/web/index....=615&Itemid=16 GOOGLE IT |
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Trooper
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06-11-08, 07:05
#8
WHEN DUANE KNUDSON, a professor of kinesiology at California State University, Chico, looks around campus at athletes warming up before practice, he sees one dangerous mistake after another. “They’re stretching, touching their toes. . . . ” He sighs. “It’s discouraging.”
If you’re like most of us, you were taught the importance of warm-up exercises back in grade school, and you’ve likely continued with pretty much the same routine ever since. Science, however, has moved on. Researchers now believe that some of the more entrenched elements of many athletes’ warm-up regimens are not only a waste of time but actually bad for you. The old presumption that holding a stretch for 20 to 30 seconds — known as static stretching — primes muscles for a workout is dead wrong. It actually weakens them. In a recent study conducted at the University of Nevada, Las Vegas, athletes generated less force from their leg muscles after static stretching than they did after not stretching at all. Other studies have found that this stretching decreases muscle strength by as much as 30 percent. Also, stretching one leg’s muscles can reduce strength in the other leg as well, probably because the central nervous system rebels against the movements. “There is a neuromuscular inhibitory response to static stretching,” says Malachy McHugh, the director of research at the Nicholas Institute of Sports Medicine and Athletic Trauma at Lenox Hill Hospital in New York City. The straining muscle becomes less responsive and stays weakened for up to 30 minutes after stretching, which is not how an athlete wants to begin a workout. THE RIGHT WARM-UP should do two things: loosen muscles and tendons to increase the range of motion of various joints, and literally warm up the body. When you’re at rest, there’s less blood flow to muscles and tendons, and they stiffen. “You need to make tissues and tendons compliant before beginning exercise,” Knudson says. A well-designed warm-up starts by increasing body heat and blood flow. Warm muscles and dilated blood vessels pull oxygen from the bloodstream more efficiently and use stored muscle fuel more effectively. They also withstand loads better. One significant if gruesome study found that the leg-muscle tissue of laboratory rabbits could be stretched farther before ripping if it had been electronically stimulated — that is, warmed up. To raise the body’s temperature, a warm-up must begin with aerobic activity, usually light jogging. Most coaches and athletes have known this for years. That’s why tennis players run around the court four or five times before a match and marathoners stride in front of the starting line. But many athletes do this portion of their warm-up too intensely or too early. A 2002 study of collegiate volleyball players found that those who’d warmed up and then sat on the bench for 30 minutes had lower backs that were stiffer than they had been before the warm-up. And a number of recent studies have demonstrated that an overly vigorous aerobic warm-up simply makes you tired. Most experts advise starting your warm-up jog at about 40 percent of your maximum heart rate (a very easy pace) and progressing to about 60 percent. The aerobic warm-up should take only 5 to 10 minutes, with a 5-minute recovery. (Sprinters require longer warm-ups, because the loads exerted on their muscles are so extreme.) Then it’s time for the most important and unorthodox part of a proper warm-up regimen, the Spider-Man and its counterparts. “TOWARDS THE end of my playing career, in about 2000, I started seeing some of the other guys out on the court doing these strange things before a match and thinking, What in the world is that?” says Mark Merklein, 36, once a highly ranked tennis player and now a national coach for the United States Tennis Association. The players were lunging, kicking and occasionally skittering, spider-like, along the sidelines. They were early adopters of a new approach to stretching. While static stretching is still almost universally practiced among amateur athletes — watch your child’s soccer team next weekend — it doesn’t improve the muscles’ ability to perform with more power, physiologists now agree. “You may feel as if you’re able to stretch farther after holding a stretch for 30 seconds,” McHugh says, “so you think you’ve increased that muscle’s readiness.” But typically you’ve increased only your mental tolerance for the discomfort of the stretch. The muscle is actually weaker. Stretching muscles while moving, on the other hand, a technique known as dynamic stretching or dynamic warm-ups, increases power, flexibility and range of motion. Muscles in motion don’t experience that insidious inhibitory response. They instead get what McHugh calls “an excitatory message” to perform. Dynamic stretching is at its most effective when it’s relatively sports specific. “You need range-of-motion exercises that activate all of the joints and connective tissue that will be needed for the task ahead,” says Terrence Mahon, a coach with Team Running USA, home to the Olympic marathoners Ryan Hall and Deena Kastor. For runners, an ideal warm-up might include squats, lunges and “form drills” like kicking your buttocks with your heels. Athletes who need to move rapidly in different directions, like soccer, tennis or basketball players, should do dynamic stretches that involve many parts of the body. “Spider-Man” is a particularly good drill: drop onto all fours and crawl the width of the court, as if you were climbing a wall. (For other dynamic stretches, see the sidebar below.) Even golfers, notoriously nonchalant about warming up (a recent survey of 304 recreational golfers found that two-thirds seldom or never bother), would benefit from exerting themselves a bit before teeing off. In one 2004 study, golfers who did dynamic warm- up exercises and practice swings increased their clubhead speed and were projected to have dropped their handicaps by seven strokes over seven weeks. Controversy remains about the extent to which dynamic warm-ups prevent injury. But studies have been increasingly clear that static stretching alone before exercise does little or nothing to help. The largest study has been done on military recruits; results showed that an almost equal number of subjects developed lower-limb injuries (shin splints, stress fractures, etc.), regardless of whether they had performed static stretches before training sessions. A major study published earlier this year by the Centers for Disease Control, on the other hand, found that knee injuries were cut nearly in half among female collegiate soccer players who followed a warm-up program that included both dynamic warm-up exercises and static stretching. (For a sample routine, visit www.aclprevent.com/pepprogram.htm.) And in golf, new research by Andrea Fradkin, an assistant professor of exercise science at Bloomsburg University of Pennsylvania, suggests that those who warm up are nine times less likely to be injured. “It was eye-opening,” says Fradkin, formerly a feckless golfer herself. “I used to not really warm up. I do now.” You’re Getting Warmer: The Best Dynamic Stretches These exercises- as taught by the United States Tennis Association’s player-development program – are good for many athletes, even golfers. Do them immediately after your aerobic warm-up and as soon as possible before your workout. STRAIGHT-LEG MARCH (for the hamstrings and gluteus muscles) Kick one leg straight out in front of you, with your toes flexed toward the sky. Reach your opposite arm to the upturned toes. Drop the leg and repeat with the opposite limbs. Continue the sequence for at least six or seven repetitions. SCORPION (for the lower back, hip flexors and gluteus muscles) Lie on your stomach, with your arms outstretched and your feet flexed so that only your toes are touching the ground. Kick your right foot toward your left arm, then kick your leftfoot toward your right arm. Since this is an advanced exercise, begin slowly, and repeat up to 12 times. HANDWALKS (for the shoulders, core muscles, and hamstrings) Stand straight, with your legs together. Bend over until both hands are flat on the ground. “Walk” with your hands forward until your back is almost extended. Keeping your legs straight, inch your feet toward your hands, then walk your hands forward again. Repeat five or six times. G.R. |
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The Alpha Male
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06-11-08, 10:31
#9
titio coleman sempre soube
nao eh atoa q eh fraquinho daquele tanto  e varias vezes nego duvida do jeito q bodybuilder treina(empiricamente) pra alguns anos depois provarem via ciencia lol |
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Dungeon Master
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06-11-08, 13:05
#10
Opa, tópico interessante, tenho interesse de saber mais a respeito disso
Em 2007 eu tive uma lesão séria no nervo ulnar (esquerdo), uma dor crônica tremenda, insuportável. A coisa só se resolveu com mais de um ano de fisioterapia + acupuntura + etc Uma coisa que minha fisioterapeuta me indicou posteriormente ao tratamento foram seqüências de alongamento estático para os braços/ombros/costas, coisa que faço com regularidade (todo dia, várias vezes por dia: ao levantar, durante o serviço etc). Quer dizer que fazendo isso eu estou prolongando a lesão, ou causando outras? Alguém sabe algo a respeito disso, tratando-se de lesões nos nervos? |
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The Alpha Male
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06-11-08, 13:36
#11
Quote:
vc nao esta prologando lesao nem causando outras o problema eh que quando vc faz alongamento estatico vc ja rompe fibras e consequentemente perde forca ou seja, antes de uma atividade fisica que requer forca nao eh legal... |
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Trooper
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06-11-08, 13:51
#12
Olha o tamanho do queixo do cara!!! Sujeito tomou bomba até não poder mais...
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The Alpha Male
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06-11-08, 14:15
#13
Quote:
o maior campeao de todos os tempos de fisiculturismo ter tomado bomba pff mentira  |
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Trooper
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06-11-08, 15:55
#14
auehahaiuhaihuaeaei
isso eh vdd? a bomba modifica a face? |
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Trooper
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06-11-08, 16:51
#15
É lógico né velho, vc acha que as bolas do cara vão pra onde?
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The Alpha Male
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06-11-08, 17:36
#16
Quote:
eh o hormonio do crescimento, o cara so nao cresce de altura pq as fendas dos ossos ja estao fechadas outro exemplo? ANTES (olha o rosto)  depois  eh o mesmo cara uns 10-15 anos depois |
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Dungeon Master
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06-11-08, 17:55
#17
Quote:
valeu bomba, vou dar uma investigada a fundo |
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Trooper
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06-11-08, 18:33
#18
o diastema que o arnold tem é por causa do GH
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Trooper
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06-11-08, 22:17
#19
hmmmm as extremidades crescem eh ??
enlarge your penis now!!!! |
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Trooper
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07-11-08, 14:53
#20
poo,
eu sempra fazia alongamento estático. até que um dia o bomba chamou minha atenção num post aqui na ds, eu fui me informar mais a respeito e nunca mais fiz. agora só alongamento dinâmico mesmo... bomba trainning ftw! |
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Trooper
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17-11-08, 10:52
#21
E Ginástica laboral, é um alongamento estático? A maioria dos movimentos são extensão dos músculos apenas. Isso tem 2x por dia aonde trabalho.
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The Alpha Male
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17-11-08, 11:37
#22
Quote:
a questao eh, vc fazer alongamento estatico nao eh algo ruim so nao eh bom antes de fazer uma atividade fisica q precise de forca(qquer 1) |
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Trooper
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17-11-08, 11:54
#23
Bomba, posta ai a sequencia de exercícios(alongamento dinâmico) que vc normalmente faz...
Quero começar a fazer isso o quanto antes, mas to com vergonha de fazer o homem aranha por enquanto.. LOL! EDIT: Então o alongamente estático ainda é uma boa opção após os exercícios? |
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Trooper
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24-11-08, 02:25
#24
Quote:
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Trooper
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24-11-08, 02:39
#25
po tinha postado sem ler, mas tb olha o tipo do tópico, alongamento o mito ahoeo, sai dessa, alongamente estático ou nao é um santo remedio pra dores e lesoes, pode ser que pra virar um monstro asqueroso desse ae prejudique, mas pro futebolzinho é fundamental, antes e depois..
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Trooper
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24-11-08, 02:42
#26
Quote:
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The Alpha Male
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24-11-08, 10:26
#27
Quote:
quanto a sequencia, eu faco pros musculos q vou malhar no dia tipo peito eu faco abrindo os bracos pra traz rapidamente por algum tempo depois 1 braco pra cima e outro pra baixo pra alongar a parte da frente do deltoide depois aqueco com o peso baixo e faco a serie |
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Banned
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11-12-08, 23:19
#28
entao vamos voltar ao assunto alongamento dinamico, pra eu por exemplo q apenas corro, qual seria o melhor jeito? comecar a correr devagar ultra devagar e ir acelerando? dar pekenos pikes?
afinal, qual o melhor alomgamento pra corrida? eu como nao conheco o outro ainda, costumo fazer soh o estatico mesmo, e quando nao faco, ou faco de qualker jeito... certeza q com menos de 5min de corrida o musculo comecar a duer... |
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Banned
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11-12-08, 23:21
#29
Quero saber também, afinal, qual é o melhor alongamento antes de jogar um futebol, por exemplo.
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Trooper
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12-12-08, 00:14
#30
velho... nao consigo entender esses fisioculturistas... o cara se entope de bomba a vida inteira, fode o organismo inteiro, fica brocha, fica FEIO PRA C*... pra no final ganhar um campeonato e dinheiro
nao acho que esse dinheiro seja bem aproveitado, pq se ele virou um monstro as mulheres nao se interessam, e mesmo que se interessem ele tá brocha... no final das contas, o dinheiro só vai servir pra curar as merdas que as bombas causaram deve ser só pra aumentar o ego mesmo, por vaidade (?) |
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Banned
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12-12-08, 00:52
#31
Isso em alguns casos é doença, lalah. Doença psicológica não dá para entender se você não tem.
Nesse caso se chama Vigorexia. Vigorexia (overtraining em inglês), ou transtorno dismórfico muscular, ocorre quando o volume e a intensidade de exercício físico praticado por um indivíduo excede a sua capacidade de recuperação, e pode-se somar ao fato de apresentar uma auto-imagem um tanto distorcida, em quadro psicologicamente patológico.[1] É classificada como um Transtorno Obsessivo-Compulsivo (TOC) e mais especificamente[2], se acompanhada de uma auto-imagem distorcida, é um transtorno dismórfico corporal[3]. Indivíduos acometidos desta síndrome (também chamada de Síndrome de Adônis), são pessoas que mesmo fortes fisicamente, ao se vizualizarem em espelhos, por exemplo, se sentem fracos, de maneira similar aos acometidos de anorexia, que ao se vizualizarem, sempre consideram-se gordos.[4] |
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Trooper
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12-12-08, 02:59
#32
Esses caras não sofrem por falta de mulher, sempre tem mulher q gosta desse tipo.
E eles não acreditam que ficam brocha até realmente estarem brochas :/ |
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The Alpha Male
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12-12-08, 09:27
#33
denial qq vigorexia tem a ver com overtraining? sao 2 coisas distintas velho... a auto-imagem distorcida = vigorexia ou anorexia(dependendo de qual distorcao)
overtraining eh exatamente oq vc disse ali em cima, a intensidade do exercicio fisico execede a capacidade de recuperacao... bom, quanto a ser bonito ou feio, a beleza eh algo relativa, vcs tem q ver as mulheres do fitness q esses caras andam junto sao so as mais gostosas da face da terra quanto a ser brocha, eu nao quero comprar nada mas a grande maioria tem filhos entao, nao sei nao viu...quanto a fuder o corpo, isto tb eh relativo existem organismos e organismos... existem BB`s mais velhos q seus avos vivos e com saude a mil quanto a dinheiro, da MUITA grana la fora... patrocinio, premios de competicao etc... alem de ser algo q os caras gostam |
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Banned
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13-12-08, 14:20
#34
vai se fuder porra kero infos sobre alongamento dinamico!!!
nao sobre bombermans |
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Trooper
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16-12-08, 10:06
#35
carai road...
leia... tudo... há um link postado. Quote:
resumindo... tipico aquecimento mirim (gincana =]) |
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