{"id":58079,"date":"2023-06-21T04:00:08","date_gmt":"2023-06-21T07:00:08","guid":{"rendered":"https:\/\/swimchannel.net\/br\/?p=58079"},"modified":"2023-06-20T12:33:29","modified_gmt":"2023-06-20T15:33:29","slug":"ativacao-muscular-na-natacao-parte-2","status":"publish","type":"post","link":"https:\/\/swimchannel.net\/br\/ativacao-muscular-na-natacao-parte-2\/","title":{"rendered":"Ativa\u00e7\u00e3o muscular na nata\u00e7\u00e3o – parte 2"},"content":{"rendered":"

Por Thiago Medeiros Rodriguez *<\/p>\n

H\u00e1 algumas semanas escrevi sobre a ativa\u00e7\u00e3o muscular no artigo “Ativa\u00e7\u00e3o muscular na nata\u00e7\u00e3o” (clique aqui para ler<\/strong><\/a>). Recebi alguns questionamentos sobre como realizar este tipo de trabalho, por isso quero complementar a informa\u00e7\u00e3o.<\/p>\n

Em primeiro lugar, a atividade de ativa\u00e7\u00e3o muscular deve envolver aqueles m\u00fasculos mais utilizados para o esporte. No caso da nata\u00e7\u00e3o os m\u00fasculos dos ombros, da regi\u00e3o dorsal e pernas. \u00c9 v\u00e1lido lembrar que este tipo de trabalho envolve exerc\u00edcios que estimulam os m\u00fasculos a realizarem movimentos semelhantes \u00e0queles que dever\u00e3o executar no trabalho principal, seja de treino ou competi\u00e7\u00e3o.<\/p>\n

\"\"
Ativa\u00e7\u00e3o muscular no XPA da Swim Haus – Foto: Reprodu\u00e7\u00e3o<\/figcaption><\/figure>\n

Neste sentido podem ser indicados: exerc\u00edcios com el\u00e1stico que simulam os movimentos de bra\u00e7ada com resist\u00eancia el\u00e1stica (lembre-se de manter uma boa t\u00e9cnica de bra\u00e7ada); exerc\u00edcios com os bra\u00e7os em movimentos diagonais em diferentes amplitudes tamb\u00e9m com a resist\u00eancia do el\u00e1stico; simuladores de bra\u00e7ada como o XPA, exerc\u00edcios com o peso do corpo como barras ou flex\u00f5es de bra\u00e7o.<\/p>\n

Para os membros inferiores podem ser realizados: agachamentos com pequenos saltos na fase de eleva\u00e7\u00e3o, pular corda, exerc\u00edcios de eleva\u00e7\u00e3o das pernas estendidas, exerc\u00edcios de avan\u00e7o. Para o tronco: exerc\u00edcios como a prancha, prancha lateral, exerc\u00edcios de estabiliza\u00e7\u00e3o em quatro apoios elevando um bra\u00e7o e a perna oposta, exerc\u00edcios que envolvam rota\u00e7\u00e3o do tronco.<\/p>\n

\"\"
Atival\u00e7\u00e3o muscular na nata\u00e7\u00e3o – Foto: Satiro Sodr\u00e9\/SSPress<\/figcaption><\/figure>\n

A ativa\u00e7\u00e3o muscular \u00e9 um trabalho de aquecimento, por isso deve ser feito com uma intensidade progressiva. As cargas utilizadas n\u00e3o precisam ser altas, uma vez que a ideia \u00e9 \u201cacordar\u201d os m\u00fasculos. N\u00e3o existe tempo determinado para fazer a ativa\u00e7\u00e3o, isto \u00e9 muito individual para cada atleta, por\u00e9m um par\u00e2metro para indicar que o corpo est\u00e1 aquecido \u00e9 perceber que o cora\u00e7\u00e3o mais acelerado, o in\u00edcio da transpira\u00e7\u00e3o e pele mais avermelhada.<\/p>\n

Bons treinos!<\/p>\n

* Thiago Medeiros Rodriguez \u00e9 fisioterapeuta, nadador e treina atualmente com a equipe Samir Barel Assessoria Aqu\u00e1tica<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

A ativa\u00e7\u00e3o muscular \u00e9 um trabalho de aquecimento, por isso deve ser feito com uma intensidade progressiva; leia uma complementa\u00e7\u00e3o do primeiro texto<\/p>\n","protected":false},"author":2,"featured_media":41718,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"gallery","meta":{"footnotes":""},"categories":[2570],"tags":[14,5328,5,2166,5207],"class_list":["post-58079","post","type-post","status-publish","format-gallery","has-post-thumbnail","hentry","category-saude","tag-aguas-abertas","tag-fisioterapeuta","tag-natacao","tag-saude","tag-thiago-medeiros-rodriguez","post_format-post-format-gallery"],"yoast_head":"\nAtiva\u00e7\u00e3o muscular na nata\u00e7\u00e3o - parte 2 - Swimchannel<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/swimchannel.net\/br\/ativacao-muscular-na-natacao-parte-2\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ativa\u00e7\u00e3o muscular na nata\u00e7\u00e3o - 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