{"id":61964,"date":"2023-11-17T10:45:00","date_gmt":"2023-11-17T13:45:00","guid":{"rendered":"https:\/\/swimchannel.net\/br\/?p=61964"},"modified":"2023-11-17T11:02:46","modified_gmt":"2023-11-17T14:02:46","slug":"musculacao-para-nadadores-jovens-parte-2","status":"publish","type":"post","link":"https:\/\/swimchannel.net\/br\/musculacao-para-nadadores-jovens-parte-2\/","title":{"rendered":"Muscula\u00e7\u00e3o para nadadores jovens? Parte 2"},"content":{"rendered":"

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

Acredito que o valor de treino fora da piscina est\u00e1 na preven\u00e7\u00e3o de les\u00f5es e no ganho de for\u00e7a funcional. Para menores de 12 anos \u00e9 recomendado trabalhar apenas com peso corporal em movimentos din\u00e2micos com o objetivo de ensinar os movimentos adequados. Para isso podem ser utilizados jogos, circuitos, cordas, medicine ball, mas coisas bem gerais de maneira l\u00fadica.<\/p>\n

Para os atletas de 13 a 14 anos, o objetivo \u00e9 aprender, desenvolver e aprimorar habilidades j\u00e1 na sala de muscula\u00e7\u00e3o. \u00c9 importante habituar os atletas aos halteres, barras, cabos, etc. em exerc\u00edcios que estimulem estabilidade e equil\u00edbrio dando \u00eanfase a movimentos multiarticulares. Nesta fase \u00e9 crucial criar uma base e a adicionar pesos quando estiverem prontos e com maturidade para entender a import\u00e2ncia e a seriedade do trabalho.<\/p>\n

\"\"
Muscula\u00e7\u00e3o e nata\u00e7\u00e3o – Foto: Satiro Sodr\u00e9<\/figcaption><\/figure>\n

A partir de 15 anos, j\u00e1 com um repert\u00f3rio motor bem consolidado, basta expandir, adicionar mais carga, apenas para tornar os exerc\u00edcios mais desafiadores, mas ainda longe de atingir cargas m\u00e1ximas. Alguma dicas de como esse progress\u00e3o pode ser feita:<\/p>\n

1. Peso corporal antes da resist\u00eancia externa<\/strong>
\nCertamente existem exce\u00e7\u00f5es. Trabalhos com el\u00e1stico, por exemplo, s\u00e3o \u00f3timos para estimular a for\u00e7a e a corre\u00e7\u00e3o de movimentos mesmo acrescentando a carga el\u00e1sticas.<\/p>\n

2. Treine de dentro para fora<\/strong>
\nCore, antes das extremidades. Se quiser saber mais sobre o treino de core veja este texto aqui: https:\/\/swimchannel.net\/br\/a-importancia-do-core-na-natacao\/<\/a><\/strong>.<\/p>\n

3. Treine movimentos, n\u00e3o m\u00fasculos<\/strong>
\nOs movimentos da nata\u00e7\u00e3o n\u00e3o s\u00e3o isolados, mas compreendem uma s\u00e9rie de movimentos encadeados. Isso quer dizer que trabalhar o b\u00edceps, por exemplo, de maneira isolada trar\u00e1 poucos benef\u00edcios ao atleta. O que \u00e9 necess\u00e1rio \u00e9 treinar padr\u00f5es de movimento que envolvam o trabalho de diversos m\u00fasculos simultaneamente como acontece na nata\u00e7\u00e3o.<\/p>\n

\"\"
Muscula\u00e7\u00e3o e nata\u00e7\u00e3o – Foto: Satiro Sodr\u00e9<\/figcaption><\/figure>\n

4. Pense no treinamento de for\u00e7a como um treinamento de coordena\u00e7\u00e3o sob resist\u00eancia adequada<\/strong>
\nNunca sacrifique a amplitude de movimento ou ritmo por intensidade e carga. Uma vez que um atleta seja capaz de executar os movimentos fundamentais de agachamento, avan\u00e7o, empurrar, puxar, apoiar e girar em v\u00e1rios planos com t\u00e9cnica apropriada, ele estar\u00e1 FISICAMENTE pronto para usar carga (ou peso), independentemente da idade.<\/p>\n

As diversas maneiras pelas quais os nadadores chegam ao p\u00f3dio t\u00eam um fio condutor principal: a t\u00e9cnica. Por isso, sempre tenha em mente: t\u00e9cnica antes da velocidade, velocidade antes da for\u00e7a. Aprimore sempre sua t\u00e9cnica e com a for\u00e7a adicionada pelos treinos fora da \u00e1gua alcance os seus melhores resultados.<\/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":"

Confira algumas dicas e sugest\u00f5es de treinos indicados para atletas jovens conciliarem a muscula\u00e7\u00e3o com a nata\u00e7\u00e3o<\/p>\n","protected":false},"author":2,"featured_media":61965,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"gallery","meta":{"footnotes":""},"categories":[2570],"tags":[5208,5618,5,2166,5207],"class_list":["post-61964","post","type-post","status-publish","format-gallery","has-post-thumbnail","hentry","category-saude","tag-fisioterapia","tag-musculacao","tag-natacao","tag-saude","tag-thiago-medeiros-rodriguez","post_format-post-format-gallery"],"yoast_head":"\nMuscula\u00e7\u00e3o para nadadores jovens? 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